Friday, September 30, 2016

Fit Friday - Cookies with a Healthy Twist and a Workout to Boot

Another week...another month has flown by. Fit Friday is here with another delicious recipe from Ruthie and a fantastic sweat sesh from yours truly. Enjoy!

Cherry, Pistachio, Chocolate Chunk Cookies are a healthier cookie with the perfect combo of sweet, salty, and a bit of tang! Enjoy!!
 Cherry Pistachio Chocolate Chunk Cookies on are a healthier cookie and the perfect combo of sweet, salty, with a bit of tang! Enjoy!!
 I'm such a fan of dried cherries! I just adore them. They're tart mingled with sweet and bring a lovely tang to these Cherry, Pistachio, Chocolate Chunk Cookies. Then add in some dark chocolate chunks and pistachios. . . you're mind will not believe what your tastebuds are saying! SO amazing. Cherry Pistachio Chocolate Chunk Cookies on are a healthier cookie and the perfect combo of sweet, salty, with a bit of tang! Enjoy!!
 Cherry, Pistachio, Chocolate Chunk Cookies is a healthier cookie and they make a lot so be sure to freeze some to have later too. They'll keep great in a gallon freezer bag for up to a couple of months. I like to grab them to take hiking with me or when I'm running out the door to something and need a quick pick-me-up. Cherry Pistachio Chocolate Chunk Cookies on are a healthier cookie and the perfect combo of sweet, salty, with a bit of tang! Enjoy!! Cherry, Pistachio, Chocolate Chunk Cookies recipe will be put on the repeat list for sure! No one will ever guess they have only a 1/4 cup of butter in 70 cookies! Most of the moisture comes from the applesauce but you don't have to tell anyone that :) Cherry Pistachio Chocolate Chunk Cookies on are a healthier cookie and the perfect combo of sweet, salty, with a bit of tang! Enjoy!!
Cherry, Pistachio, Chocolate Chunk Cookies
Recipe Type: Dessert
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 70
  • 7 cups whole rolled oats
  • 2 1/2 cups whole wheat flour
  • 1/4 C milled flax seed
  • 1 tablespoon baking soda
  • 1 tablespoon sea salt
  • 2 cups applesauce
  • 1/4 cup butter, room temperature
  • 2 cups light brown sugar or 1 C agave (or half and half)
  • 2 teaspoons vanilla
  • 2 whole eggs and 4 egg whites (to reduce fat/cholesterol), room temperature
  • 2 cups semi sweet chocolate chunks
  • 2 cups dried cherries
  • 2 cups pistachio pieces
  • sea salt to garnish each ball of dough
  1. Preheat oven 350 degrees.
  2. Coat half sheet pan with cooking spray; set aside.
  3. In a large mixing bowl whip butter and sugar or agave; cream until smooth.
  4. Add eggs one at a time, scraping with each addition.
  5. Add vanilla; mix.
  6. In a large mixing bowl combine flour, flax seed, baking soda, and sea salt; whisk together.
  7. Add dry mixture and mix until 80% incorporated.
  8. Add oats in two batches mixing between each addition.
  9. Do not over mix.
  10. Add chocolate chunks, cherries, and pistachio pieces; stir to incorporate.
  11. Drop cookies onto prepared pan by the tablespoon or use a large cookie scoop.
  12. Add a sprinkle of sea salt to each dough ball before cooking.
  13. Bake at 350 for 12-15 min or until edges are crispy and lightly browned.
  14. Store in airtight container.
  15. Dough can be frozen for two months or last one week in the fridge.
  16. Baked cookies freeze well for up to 2 months.
  17. Makes approx 70 cookies.
  18. * if using only agave, add an additional 1/2 C whole wheat flour

Cherry, Pistachio, Chocolate Chunk Cookies need to happen in your life! Yep, you'll be thanking me for sure!!

This week's workout is all about getting the heart rate up while working on some strong sexy muscles. There are some days where I can totally fit in cardio and weights separately and there are days when I have to combine them or just pick one (I love them can I choose?). On those days we combo it up. There are also days where I don't feel like doing either one, combo days are great then too.

Warm Up-
10 minutes of easy cardio and light stretching. Nothing too crazy, just want to wake up the muscles a bit.
Treadmill: run .25 miles (400 m) HARD
15 squats with shoulder press (db)
15 pushups
15 dips
15 v-ups on a bench
Rpt 4x; each repeat take up the incline 1%

Remember; you have to challenge yourself. If you are just aiming to get it done with the least amount of effort possible you aren't going benefit much.

Happy Fit Friday! 
Much Love and Peace
~ Ruthie and Nichole

Wednesday, September 28, 2016

Workout Wednesday - Plyos!

Workout Wednesday is here with another round of fun! I have recently started teaching a new HIIT class and that is what is on the brain this morning. So we are going to have fun with some plyometric intervals today. I can hear the excitement from all of you right now!!!

We have talked about how amazing these workouts are before. If you aren't sold, then try out a few rounds and get sold. Remember, these are supposed to be hard workouts. You want to push yourself to your limits and find new depths of greatness.

As always be sure to get in a good warm-up and cool-down, your body will appreciate it.

Work Out-
We have 5 moves today.
We are going to perform each of these moves for 30 seconds with 15 second recoveries.
Take a 1 minute break
Perform each move for 45 seconds with 15 second recoveries.
Enjoy your 1 minute breather
Perform each move for 1 min with 15 second recoveries.
1 minute breather.
Repeat your 45 second round and 30 second round

1) Shuttle run
2) Bound (forward moving squat hop)
3) Mountain Climbers
4) Lunge Hop Switches
5) Plank with Corner Bunny Hops

Enjoy the feeling of working hard and when you are done enjoy the feeling of success!

Sunday, September 25, 2016

Breaking Habits or Making Excuses?

Excuses...we all have them and we all use them at some point in time. The question becomes do we use those excuses to hinder change and stop growth or do we get past our excuses? I hear excuses all day from clients, kids, even friends. It gets old folks.

We have all had to change routines and make new habits. We know it isn't easy and requires consistency and effort. "I can't help it." Does not fly with me. You can, you are choosing not to. How do we break habits, how do we stop making excuses?

1) Recognize your excuses. We have all heard "the first step is admitting it," well it is the same here. Your first step is recognizing that you are making excuses. Do you really not have time, or is it that you aren't making time?

2) Decide why you are making excuses. Is fear pushing you? Or is it lack of discipline, lack of will power, or is it simply not a priority? We have all been scared to take that next step and find that we aren't up to the challenge, but instead we might find that not only are we up to the challenge but it may not even be a challenge.

3) Stop comparing yourself to others. Comparisons can be motivating at times, but it can also lead to more crutches and excuses.

4) Once you have recognized that you are making excuses and you decide why it is time to take some responsibility. Once you have started making excuses it is easier and easier to continue making them. Start taking responsibility for your life and your choices and you will find that will have a snowball effect as well.

5) Be mindful. Focus on what you are doing. Focus on what you want to achieve. Really live life, don't just find yourself sliding through life.

Living a life of excuses undermines your confidence and prevents you from recognizing opportunities and developing talents. -Chris White

Take time today to think through this. Look at what you want and what is holding you back. What excuses are you making and why? Then step up and focus on what needs to happen in order to achieve greatness and success.

Friday, September 23, 2016

Fit Friday - Cilantro Lime Rice and Grocery Shopping Tips

Fit Friday is all about food today. Ruthie (Cooking with Ruthie) is here with a delicious rice dish to add to your dinner plate.  Keep on reading for some tips to tackling healthy grocery shopping.

Cilantro Lime Rice is a tasty side dish to add to your dinner tonight! Take ordinary rice to the next level with this refreshing twist. Cilantro Lime Rice on is a tasty side dish to add to your dinner tonight!
I've loved rice for as long as I can remember, it's one of my comfort foods. I remember as a child anxiously waiting for dinner when my mom served rice. I liked to build this little igloo with the butter inside and then wait for it to get all melty. Bursting the little thing open with my fork and watching all the butter ooze out was/still is still so beautiful to me :) Cilantro Lime Rice on is a tasty side dish to add to your dinner tonight!
 The funny part about this story is that the other night my son Jake and I were prepping our rice on our plates with dinner and we both went through that exact same process. Hahahah. I guess the apple really doesn't fall too far from the tree! This recipe is the perfect way to cook your rice. The trick is in not opening the lid or stirring it all! Just combine all the ingredients into the pot, bring it to a boil, cover and simmer for 18 minutes. Remove from heat and sit for 5 THEN open it and fluff with a fork. It's magical... PERFECT rice every time!!!! Cilantro Lime Rice on is a tasty side dish to add to your dinner tonight! You can even use brown rice with this recipe but of course it has to cook for a longer amount of time so adjust accordingly. It tastes every bit as good as white rice and it's actually better for you too. Cilantro Lime Rice is amazing with some shredded chicken or beef and then add some Homemade Flour Tortillas and Pico de Gallo to go along with it! Oh or these Chipotle Lime Cheese Enchiladas would be really fabulous with it too! Cilantro Lime Rice on is a tasty side dish to add to your dinner tonight!

Cilantro Lime Rice
Recipe Type: side
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 8
  • 2 cups white long grain rice
  • 3 cups water
  • 1 teaspoon sea salt
  • 1/4 cup cilantro leaves, rough chopped
  • 2 tablespoons fresh squeezed lime juice
  • *2 tablespoons chopped cilantro leaves to garnish
  1. In a stock pot with a lid, combine rice, water, salt, cilantro leaves, and lime juice.
  2. Bring to a boil, cover with lid, and reduce to low.
  3. Simmer for 18 minutes- do not lift lid or stir.
  4. Remove from heat and let stand covered for 5 minutes.
  5. Fluff with fork, sprinkle with fresh cilantro, serve.
  6. Enjoy!

Enjoy some Cilantro Lime Rice this weekend and have a little fun with the igloo and butter process too!

 Nutrition is such a big part of our overall health and fitness. Ruthie provides some great recipes for us and lots of great ideas. But where does it all start (at least for most of us), the grocery store. I started thinking about grocery shopping the other day and how we can make or break it (it being our health and fitness) right from the get go.

Let's talk grocery shopping today. Tips for healthy grocery shopping:

1) Plan ahead: know what you are going to the store for. This means meal planning and snack planning.

2) Decide ahead of time how much convenience is worth. Those single serving packages are more expensive, but sometimes the convenience of grabbing the single serving package as you are running out the door is totally worth it. An apple in my kids lunch box usually goes to waste, if I slice up an apple they may or may not eat a few slices, but if I throw in a prepackaged baggie of apple slices they eat it all. Why? I don't know. But it is totally worth it to me if it means they will eat it. That is just one example of many.

3) Spend most of your time in produce. Take the time to pick out good fruits and veggies that your family will eat.
4) Shop the perimeter first, these are generally the least processed foods. Real food should always be your first choice.

5) Stir clear of foods marketed towards kids. If there are cartoon characters on the front it is a safe bet that what's inside the box is full of junk you don't want your kids eating.

A lot of grocery stores are offering curbside pick up these days. I avoided it for a while but recently I have become a fan. My grocery store offers it free of charge, so it certainly didn't hurt to at least try it. I have found that it 1) forces me to plan and 2) saves me money. There is no wandering through the aisles trying to decide what sounds good and what I want to make for dinner Wednesday night. Impulse buying is gone, no extra snacks, no running munchies, and no giving in to kids whining. I am saving $20-$30 bucks a week. I love it!

So much of a healthy lifestyle comes to planning. You need to plan workout times and workouts, you need to meal plan, you need to plan ahead for snacks on a busy day, you need to plan out sleeping. Hopefully that word has been burned in your brain by now.

Have a beautiful weekend! 
Happy Fit Friday!!   
Much Love and Peace~ Nichole and Ruthie

Wednesday, September 21, 2016

Workout Wednesday - Track Time

Hey....I am back! I am sure you all missed me on Sunday and my random thoughts for that day. I was off having some time with my husband in Lake Powell and internet service was non-existent. It was wonderful! But I am back and it is Workout Wednesday! My Thursday morning bootcampers often checkout today's workout because it gives them some idea of what we are doing tomorrow, but not today. Today is a reflection of yesterday's wonderful workout out on the track.
Hopefully by now you understand how great the track can be, if you have yet to complete one of the track workouts you should. So!

Warm Up
Easy 2 laps
Take 3-5 minutes to stretch anything that is feeling a bit tight. Focus on hips.
30 walking lunges - jog back to your start

Go Time
3 sets of bleachers
1 lap around the track (FAST)
On the bleachers 20 pushups and 20 dips
RPT 4x

Wrap it Up
30 walking lunges
2 easy laps

Get out on your local track and challenge yourself today. Enjoy!

Friday, September 16, 2016

Fit Friday - Peaches and Sweat!

Fit Friday is here this week with a double treat; the first one includes some yummy peaches and the second one involves a sweet sweat sesh.
As always Ruthie delivers something amazing!

White Peach, Chevre, Mint Toasts are a tantalizing combination of flavors that'll make the start of your day fabulous! Plus, I'm counting them as "healthier"... they've got a whole grain baguette, with a smear of cherve goat cheese, and then topped off with white peaches and mint! Mmmmmm hmmm. Keep on reading to learn all about a dirty little secret involved in the creation of this recipe. I know. Sketchy... White Peach, Chevre, Mint Toasts on is a beautiful combination of flavors that's a fabulous way to start the morning!

These White Peach, Chevre, Mint Toasts have a couple of dirty little secrets. Really, they do. I'm pretty sure they won't mind that I tell you as long it stays hush-hush! (you know, the neighbors will talk and stuff).

White Peach, Chevre, Mint Toasts on is a beautiful combination of flavors that's a fabulous way to start the morning!
 Secret #1 (it's not quite so dirty but... ) There's this store called Trader Joes and it's like my second home. For reals. Some days I wish I could just move there and live the rest of my life in the comforts of their free coffee and dried fruit isle. Second to that is the cheese department which is were the first secret comes into play! Not only do they have a really fabulous price on Chevre Cheese BUT, they also have it in Mango right now. I know! Mango and Chevre Cheese.... your mind is reeling at the very thought of those two flavors being married into each other. Welp! Trader Joes has done it, and might I add, they've with some serious style! I really hope you have a TJ's (as we in the TJ family like to refer to it) by you and that they're still stocking this beautiful creation. I get the feeling it's a seasonal thing. No worries though. If you don't have a TJ's around just check out the cheese selections at your finer grocer and see what fun flavors of Chevre Cheese they may have or use plain cuz that tastes amazing too! White Peach, Chevre, Mint Toasts on is a beautiful combination of flavors that's a fabulous way to start the morning!
 Alright. Secret #2 I happen to walk my dogs a lot at our new house because our yard is still under construction. So, one fine day I was innocently out walking the neighborhood and we happened upon a peach tree dangling it's over grown branches all over the sidewalk. Well, I'm not one to pass up a beautiful ripe peach when it's dangling in my face as I'm walking my dogs. (totally innocent, right?!) So, then I notice all of these beautiful White Peaches, yes, WHITE! Are falling to their demise all over the sidewalk! A travesty, happening right there. SO, I say to myself and Jack and Lila, we must do something about this! Like make some fabulous recipes with some of those WHITE Peaches that are heading towards such a terrible demise. Later that day~ well, it was night actually. You may have seen someone venture back to the above mentioned abandoned tree to save a medium sized bowl of those beauties. AND here they happened to have shown up in today's recipe. (Just don't tell the neighbors or the people a few blocks away with the tree cuz I'll get a bad rap, you know?) Hey and just for the record, I didn't steal the mint. It's off my very own plant :) White Peach, Chevre, Mint Toasts on is a beautiful combination of flavors that's a fabulous way to start the morning! Well, there you have the whole dirty-secret-thing it's wide out in the open now. Whew! I feel soooooo much better :)

White Peach, Chevre, Mint Toasts
Recipe Type: Breakfast
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 4
  • 1 whole grain baguette
  • 4 white peaches, pitted and thinly sliced
  • 2 ounces mango chevre goat cheese
  • 10-12 small mint leaves or thinly sliced large leaves
  1. Cut 8-10 slices of baguette on the diagonal and toast in oven or toaster.
  2. Place toasts on serving platter and smear with 1 tablespoon chevre, arrange white peach slices in a semi-circle arrangement, top with mint.
  3. Serve and Enjoy!

You're White Peach, Chevre, Mint Toasts may not be as adventures as mine was to create- it's probably just a quick trip to TJ's or a grocery store!

A tantalizing recipe deserves an awesome workout to get paired with it, right?! Interval style workouts are well known and well loved (or hated) by most. Interval style includes Tabata, HIIT, etc. Workouts where we are pushing hard for a short periods of time, quick breather, and repeat. The reason these are so well known is because they are effective and efficient.

Let's get to this workout!
As always warm up, stretch, make sure that body is ready to go.

30 second pushes with 15 second recoveries:
1) Squat hops
2) Push-ups
3) Hop Switches
4) Sit-Ups
5) Plank w/corner bunny hops
6) Mountain Climbers

1 minute breather
5 minutes of jump rope
Rpt 4x

Have an awesome Fit Friday!
 Much Love and Peace~
 Nichole and Ruthie  

Wednesday, September 14, 2016

Workout Wednesday - Marathon Recovery

It is Workout Wednesday, it is also marathon recovery week. This means no running and no heavy leg weights. One of my favorite workouts post marathon has to be in the pool, my legs love to kick and the weightlessness of water makes my joints happy. So we are heading to the pool today.
If this is something a little out of your comfort zone I challenge you to embrace the change and get it done.

Remember, this is supposed to be an easier workout but you can make it more challenging simply by setting your pace to the level you want. An easier workout also means it is good for people not exactly comfortable in the water.

200 m easy
8x50 m alternating between kicking and pulling

4 x 50: Do the 50s as 25 fast, 25 easy.
5 x 100: Easy effort. Count your strokes every 25 and try to get to the lowest number possible while still moving forward!
4 x 100: Easy effort. Alternate 25s of breathing to the right and the left side.

Focus is on breathing.
4 x 100: Do the 100s as 50 fast, 50 easy.

200m easy

The pool is a great way to mix up your workouts. It is a great cardio workout and can be a good way to give your joints a little bit of a break. So have some fun with it!

Sunday, September 11, 2016


No long Sunday run for me today. This morning I slept until my kids told me it was time to wake up, about 7am. I got up lazily and started the day lazily, exactly what I needed. I have spent most of the day wishing we lived in a one level house in a one level world. There are way too many stairs in my life.
I signed up for a fall marathon right after my baby girl was born. I wanted to have a race on the books and reason to train. I wanted to have something for me while so much of my life is being lived for my kids.

I decided on a 16 week training plan, this meant training started within a few weeks of baby being born. I was able to do this because I had ran throughout my pregnancy. The day before I went into labor I ran 6.5 miles. So I had a base, a good foundation to draw from.

I stuck with a 3 day a week training plan, and even that was hard some weeks. A lack of sleep and not using daycare meant that I had some very tired and very early runs. But I listened to my body, I knew what I could handle, and I got it done happily.
I came into race week feeling antsy and anxious....but happy. I felt good about my training, I felt good about where I was at. I was ready to put it to the test.

My husband sends me the perfect texts before I race. I look forward to them at each starting line. I know I will smile and often I tear up. This year he told me to focus on forward. Moving forward, keeping my shoulders forward, leaning forward, always focusing on forward. It was perfect and it helped me through those miles. As the miles started wearing I just kept saying forward. When I felt myself leaning back and putting the breaks on I would remind myself to lean forward and would feel my body get back into it's groove.

Forward.... what a perfect word to have firm in my mind for that race. A word that came back to me over and over again for so many different reasons reminding me where I was going, what I was doing, and how to get there.

Thursday, September 8, 2016

Fit Friday - All About Food

Another week has flown by and we are all about food today at Fit Friday. Ruthie, Cooking with Ruthie, is here with a delicious treat. I love frozen bananas, you will find them regularly in my freezer. She has some yummy directions to make my already good frozen banana absolutely devine....yay!

Dark Chocolate Banana Pops are a creamy, healthy, decadent treat! Delish!! Like, delish x's 1000 :) Dark Chocolate Banana Pops on is creamy, healthy, decadent treat! Delish!!
Banana's have a secret! Really. It's a pretty well kept secret in some neck of the woods... when frozen they turn soooooo creamy and smooth you can hardly believe they're a banana! Except, obvious, for the banana shape but besides that you'd think you were eating ice cream :) Dark Chocolate Banana Pops on is creamy, healthy, decadent treat! Delish!!
 Hold on tight cuz we are about to go over the top and drizzle dark chocolate all over them. Yep. PLUS, we are adding a sprinkle of toasted coconut, sliced almonds, chocolate covered sunflower seeds, granola, or even a smear of peanut butter! Dark Chocolate Banana Pops are delish x's 1000!! Dark Chocolate Banana Pops on is creamy, healthy, decadent treat! Delish!!
 Dark Chocolate Banana Pops are fabulous anytime of year. I love to make up 5 or 6 and keep them on hand in the freezer~ all they need is a air tight bag and they'll fresh and fabulous for up to 3 weeks. I gotta admit that I get pretty creative in hiding my Dark Chocolate Banana Pops in the freezer or they totally disappear right before my very eyes! You may also enjoy our Chocolate, Almond Banana Bites or Peanut Butter Chocolate Banana Freeze too! Dark Chocolate Banana Pops on is creamy, healthy, decadent treat! Delish!!

Dark Chocolate Banana Pops
Recipe Type: Dessert
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 6
  • 5-6 ripe bananas
  • 1/2 cup dark chocolate chips
  • 5-6 wooden popsicle sticks
  • toppings of choice: sliced almonds, chocolate covered sunflower seeds, toasted coconut, peanut butter, granola
  1. Peel each banana, insert popsicle stick half way into banana.
  2. Place in glass baking dish.
  3. Repeat with additional bananas, cover with plastic wrap, cover and freeze 3 hours or until solid.
  4. Once frozen; melt dark chocolate chips in a microwave safe bowl for 30 seconds, stir, microwave 15 seconds more and stir well, repeat 15 seconds more if necessary.
  5. Place frozen banana pops on parchment paper.
  6. Working with one banana pop at time, drizzle with chocolate, sprinkle on topping, repeat with next banana pop.
  7. Chocolate will set quickly on frozen bananas.
  8. Serve immediately or place in a gallon freezer plastic bag and freeze.
  9. Will keep for up to 3 weeks.
  10. Enjoy!

Dark Chocolate Banana Pops will be your new favorite healthy treat!

 Show original message Here is a secret...I love food! This is actually not much of a secret if you know me. Working with Ruthie has been so much fun for me, a new recipe to try out every week is great. My husband and I have taken cooking classes together and come home to try out whatever we learn on the kids. I am constantly getting asked about supplements, specifically protein powders. I get asked about certain brands, what I look for, and ones to avoid. The only one of those questions I can honestly answer is the last, I avoid ALL of them.

Do I make protein pancakes? Sure. I throw an egg into my kids pancake mix on a regular basis. That way they get pancakes, but I know there is something a little more than carbs and syrup in their breakfast. If I could just get them to eat 'em with a little peanut butter I would feel better knowing that they wouldn't be starving quite so fast.

My point to that example is simple, I believe in getting my nutrition from real food. I have done the protein powders, but it has been a few years since you could find a tub of protein in my pantry.
I have yet to find a protein bar I like as much as energy bites or bars I make myself. That doesn't mean there aren't some good ones out there, I just prefer to make my own.
So is it worth it? Absolutely. Is it easy? Not always. But here are some ideas:

1) Experiment with other types of grains. We all love quinoa!
2) Keep nuts and seeds on hand. Snack on em and throw them in different recipes.
3) Greek yogurt instead of regular yogurt.
4) Enjoy some avocado!
5) Add egg whites to oatmeal, pancakes, etc.
6) Cottage cheese is delicious and can be a part of lots of yummy snacks. My 6 year old loves cottage cheese and salsa with wheat thins.
7) Think outside of chicken. Protein is in plenty of things besides chicken!

This does mean that you have to plan. But it is worth it!

Happy Fit Friday!! 
Much Love and Peace~ Nichole and Ruthie

Wednesday, September 7, 2016

Workout Wednesday - Squat Hops

Good Morning! Workout Wednesday on a Wednesday that I am not working out, but my classes and individual clients still get to. I am getting ready for Marathon Saturday, lots of stretching and rolling for me today. For Workout Wednesday today my bootcamp will be getting a sneak peak for tomorrow's fun!
Today's workout is full of lots of squat hops. Why? Because we love plyometrics! 

1) Plyometrics are a great way to burn fat, not only while you exercise but for 24-48 hours afterwards.
2) Boost athletic performance; you will develop explosive power, speed, strength, and agility.
3) Increase coordination; back to that agility. We all need it!
4) Get more done in less time; plyometric and HIIT style workouts are effective without spending hours on the elliptical machine.
5) Strengthens bones, joints, and your heart; you will be one healthy machine!

So, I have got you pumped up for those squat hops, lets talk about the workout.

30 seconds of squat hops
20 pushups/dips/v-ups
30 seconds of squat hops
18 pushups/dips/v-ups
30 seconds of squat hops
16 pushups/dips/v-ups
30 seconds of squat hops
14 pushups/dips/v-ups
30 seconds of squat hops
12 pushups/dips/v-ups
30 seconds of squat hops
10 pushups/dips/v-ups
30 seconds of squat hops
8 pushups/dips/v-ups
30 seconds of squat hops
6 pushups/dips/v-ups
30 seconds of squat hops
4 pushups/dips/v-ups
30 seconds of squat hops
2 pushups/dips/v-ups

Yes folks....that is 10 rounds. You got it!!!!

Sunday, September 4, 2016


Once upon a time I was single, had no children, all the time in the world, and a race every few weekends. Now I have a wonderful husband, 4 crazy kids, no time to spare, and one (maybe two) races a year. 

With fewer races I take it all in a bit more. This means I take training seriously, I don't get a second chance this year. It also means I feel the anticipation building in my belly already. 

A week of nerves and limited running is a hard week for any runner!

I will also spend this week wondering if I did enough, second guessing my training plans, and playing various mental games in my head. 

Today was an easy run so my husband volunteered to run with me. My legs felt great! I always love when I get to run with my husband, it takes me back to dating days when we ran together often. Today's run reminded me of the connection I find through running. My husband finished the run complaining, but I finished with a smile for him, for the run, and for race week.

Friday, September 2, 2016

Fit Friday - Crazy Day Lunches and Workouts

It is a day of craziness for Fit Friday today. We all have those busy days that require running from place to place. Ruthie is here with a great idea for an on-the-go lunch. Crazy days also require a great, effective workout, check out the treadmill workout.

Cilantro Turkey Lavash Wrap with Pico de Gallo Mayo is a spunky little wrap that's exciting to whip up for lunch!
  Cilantro Turkey Wrap with Pico de Gallo Mayo on is a spicy little wrap to make lunch fun!
 Cilantro Turkey Lavash Wrap with Pico de Gallo Mayo has got a lot more to it that I could even begin to fit in the title! It should say something like "Cilantro, Avocado, Tomato, Turkey, Provolone, and Spinach on Whole Grain Lavash with Pico de Gallo Mayonnaise" but, Google would never approve... hahahah. AND lets talk about that mayonnaise spread cuz it adds lots of flavor and a little bit of a spicy kick too! All you need to do is take Pico de Gallo or your favorite brand of fresh made salsa and mix it with olive oil mayonnaise! Simple but it really is the secret to the fabulousness of this wrap.
Cilantro Turkey Wrap with Pico de Gallo Mayo on is a spicy little wrap to make lunch fun!
 I remember when wraps formally made their appearance in sandwich shops; seems like the beginning of the rave was probably around 2005-ish. I sure fell in love with them and started making them at home. You can actually make a wrap on a variety of whole grain products~ flat breads, tortillas, and lavash bread just to name a few. Cilantro Turkey Wrap with Pico de Gallo Mayo on is a spicy little wrap to make lunch fun!
 Wraps are a great alternative for lunch. They're quick to make and I love to just wrap and carry with me wherever my crazy day is taking me. I know, I know. I 'should' sit down and eat and enjoy my lunch but lets be honest it rarely, if ever, happens. SO, I love that wraps don't fall apart the way a sandwich does. There are soooooo many reasons they're deliciously awesome :) Plus they're packed with awesome nutrition and super versatile so take or leave any part of the ingredients you might not be a fan of and make your own spin on a wrap! Cilantro Turkey Wrap with Pico de Gallo Mayo on is a spicy little wrap to make lunch fun!

Cilantro Turkey Lavash Wrap with Pico de Gallo Mayo

Recipe Type: Main
Author: Ruthie
Prep time:
Total time:
Serves: 2
  • 2 pieces of whole grain lavash bread
  • 4-6 slices roasted turkey sandwich meat
  • 4 slices provolone cheese, halved
  • 1 avocado, medium diced
  • 3/4 cup petite tomatoes, halved
  • 1 cup spinach leaves
  • 1/4 cup cilantro leaves
  • 1/3 cup pico de gallo or salsa
  • 2/3 cup olive oil mayonnaise
  1. Place lavash bread on serving plates.
  2. In the center of each lavash; layer spinach, cheese, turkey, avocado, tomato, and cilantro leaves.
  3. In a small mixing bowl combine pico de gallo and mayonnaise; mix.
  4. Add to lavash, roll lavash, and slice wrap into two pieces on the diagonal.
  5. Serve and Enjoy!

Cilantro Turkey Lavash Wrap with Pico de Gallo Mayo is just what you've been dreaming of for lunch today or tomorrow!

 We all have those crazy days when you need to throw a wrap together and into a bag for later, not knowing when you will have the opportunity to eat. Those are the same days that you need a quick crazy workout to get the blood flowing, the heart pumping, and the brain firing. These are the days that your mind and body are begging for intervals. 

For our intervals today we are hitting up the treadmill and capping it all off with some core. The goal is to get your heart rate going here folks, so no cheating!

Warm Up- 10 minutes. Start it as slow as you need to and work your way up to a solid base pace. 

Base pace is a speed that you can continue on for a long run

From this pace we are going to take it up a full level or more, depending on how you are feeling, for 2 minutes. Then back to base pace for 1 min.

Example: 6.0 to 7.0 for 2 min and back to 6.0 for 1 min.  

Repeat this for 6 rounds.
Cool Down- 5 min

Core: Rolling abs-this can be done with a wheel or just a barbell.
25 reps to finish off your workout

Pay attention to form! Core is engaged and only go as low or deep as you feel you can do safely.
When you are done head out the door and get on with your crazy day...don't forget your wrap!

Happy Fit Friday!!
Much Love and Peace~ Nichole and Ruthie