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Friday, April 20, 2012

5-4-3-2-1 At Home Workout

Yesterday Minnie was sick.  She had a fever of 104 and the vet had to come to the house to give her fluids, B vitamins, and medicine.  She is feeling much better now, but I missed my trip to the gym since I wanted to be home with her.
"I got a fever"
We have a pretty impressive set of strength training machines in the garage, but I didn't want to venture down that road without Kyle. So I said to myself, "Self. You're a certified personal trainer. You want to burn some calories today.  Get thinking."

I did a little Pinterest browsing and was inspired by a workout with a 5-4-3-2-1 scheme.

I changed a few moves around to incorporate dumbbells and hit every major muscle group. For the second round you can switch out the side lunges at the second minute for DB bicep curls. I did.


I used an online timer and set up the computer right in front of my "workout area".
It was a VERY tiring workout and my legs were on FIYAH (aka fire) by the last 2 minute set. I kept repeating to myself, "Are you tough?" The answer was mainly a "yes."

It should also be noted that I did the workout without shoes. For some reason I felt that at-home training didn't lend itself to footwear.  Well, my calves are very sore today. So if you are looking for some extra calf toning ditch the sneaks for this one.

This is one of my first "at home" workouts that I've designed and I think it can be adapted to any level of fitness expertise.  I would love any feedback or other workout ideas you guys have.

How often do you workout at home?

Love and jumping beans,
Carissa & Kyle

Edited: I also linked up my blog on Lindsay's "Fitness Loves of the Week" post. Check it out for other workout inspiration.

Thursday, April 12, 2012

The Filthy 50

This is our favorite and toughest workout we've shared on the blog.


I wanted to highlight in its own post and make it Pinterest friendly for those of you brave enough to give it a go. This workout is physically AND mentally tough. 


Remember this bruiser....


The Fit2Flex Filthy 50:


-You have 50 of each exercise. 
- You have 4 tries to get to 50.
- Pick a weight that is heavy after 10-20 reps.  (If you can get through 50 on the first try it WASN'T heavy enough!)
- Get as many as you can on the first round and rest for 30 seconds.
- Get as many as you can on the second round and rest for 20 seconds.
- Get as many as you can on the third round and rest for 10 seconds.
- When you get to 50 you can stop.
- If it takes you 4 tries then move on to the next exercise.

For example~ on my squats....I did 25.  Rest 30 seconds.  Did 14 (numbers 25 - 39). Rest 20 seconds. Did 11 (numbers 39-50). Does that make sense? 



Good luck!


We've also updated our workout page to highlight this little doozy!  Pin away and pick up those weights!

Love and even numbers,
Carissa & Kyle


Wednesday, April 11, 2012

WIAW - Almost Clean Eating

If you read yesterday's post, then you know: we are on a mission to achieve clean eating! We have a hot date with a resort pool in 10 days...it's on!
Today's What I Ate Wednesday will show some pretty clean food...and some pretty sad food pics.  I totally spaced today on food photography.  I hope to make up for it with accurate calorie counts.
Deal?
Mom - take pics of food not me!
Good.
Welcome to another WIAW party! This April Jen challenged us to serve up an extra cup of veggies. I think I came pretty close today.


Breakfast
Kashi Go Lean + Honey Nut Chex + Almond Milk + Berries
Coffee + Unhealthy Creamer

Lunch
Springtime Raspberry Chicken Salad
Almond NutThins (in all honesty I should've done without these)





School Snack
Overnight Oats
1/2 cup oatmeal + Almond milk + berries + chia + protein powder
Kyle had his very first batch of overnight oats today. He sees me making them at least once a week, however he finally asked what I was doing last night! Silly goose! Now I have another OO fan to feed!

School Snack #2
Banana
Post 1.5 Mile Run Snack
Cara Cara Orange
Handful mixed nuts





Dinner



Pretzel-Crusted Mustard Chicken + steamed green beans + asparagus





Now this doesn't classify as a 100% clean dinner.  I used pretzels to make pretzel-crusted mustard chicken...they are processed. Why'd I do it? Well I really like this dish for one! I requested it last year for my birthday dinner at Kyle's parents. But truthfully I had the pretzels here from Easter and I felt bad throwing them away.  Each chicken probably has 1/4 serving of pretzels, so I didn't think it did too much damage. Thoughts?

Total Daily Calories: 1,943.

I used the SparkPeople website to track my calories and my nutrient intake.  I was low in several nutrients, which kind of bums me out.  I was low in B12, calcium, Vitamin D, and Thiamin.  I don't eat dairy or beef, so I need to be more vigilant in getting these essential nutrients. 

The SparkPeople site did show me something.  I add honey nut chex to my Kashi breakfast for flavor.  I often consider cutting it out, because it adds about 100 calories.  However, I learned today that I get a lot of vitamins and minerals from the enriched Chex.  Plus, since it's a morning carbohydrate it is more likely to be used for energy and not stored.  Good news Chex....you can stay!

Grade me: how would you rate and improve my day of eating? Seriously, tell us!

Love and constructive criticism,

Carissa & Kyle

Thursday, April 5, 2012

Apple Cinnamon Baked Oatmeal

Good News: Oatmeal is a legitimate SUPERfood!
Bad News: It's not quick to make in the am.
Solution: Make baked oatmeal when you have the time and enjoy a fast, healthy breakfast for several days!
Why is oatmeal such a health food celebrity?

  • It starts with the fiber. Oatmeal has both soluble and insoluble fiber.  Fiber not only keeps you full, but it helps with many digestive processes.  
  • Oatmeal can also help lower your LDL (bad) cholesterol.  This is thanks to the soluble fiber that binds to cholesterol molecules and helps carry it out of you body and NOT into your blood/arteries. 
  • Soluble fiber also helps control your blood glucose levels which can aid in the maintenance of Type 2 diabetes.
  • Oatmeal is a good source of protein, complex carbs, and iron.
I originally got the idea for baked oatmeal from Julie's blog, Peanut Butter Fingers.  I talked about it several times on the blog, and it caught your interest.  Fast, healthy, delicious.  This recipe is a winner. 
I made several tweaks to Julie's original recipe. Most notably the addition of apples, which gives this recipe a taste similar to my favorite Christmas breakfast. Yum and full of happy memories! I'm also serving this as a part of our Easter brunch on Sunday.

I try to bake this oatmeal once a week and it will give Kyle & I a healthy, fast breakfast for 3 days.

Apple Cinnamon Baked Oatmeal


Ingredients:
  • 3 cups old-fashioned oats
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 tablespoon+ cinnamon (add more to your taste) 
  • 2 teaspoons pumpkin pie spice
  • 2 cups plain almond milk (can use other type of milk)
  • 3 tablespoons egg white substitute
  • 1/3 cup unsweetened applesauce
  • 1 6oz container Chobani Apple Cinnamon Greek yogurt (any flavor works)
  • 2 ripe bananas, mashed
  • 1 apple, diced
  • 1 cup coconut flakes
  • 1/3 cup chopped pecans
Directions:
  • Preheat oven to 400 degrees.
  • Mash ripe bananas. Set aside.
  • Dice apple. Set aside.
  • In a bowl mix dry ingredients; oats, baking powder, salt, cinnamon, pumpkin pie spice.
  • In another bowl mix wet ingredients; milk, egg white, yogurt, applesauce. Combine the wet and dry ingredients.
  • Add mashed banana, coconut, pecans, and apples.
  • Pour into a greased 9x13 casserole dish and bake uncovered for 20 minutes.
  • Remove from oven and stir. Bake uncovered an additional 20 minutes.
Here are the nutritional stats:
There are so many variations you can take on this dish.  Feel free to add honey if you want things sweeter or add less coconut as it contributes a lot of sugar.  I serve mine with berries and a drizzle of sugar-free syrup.  Kyle eats his plain as he drives down the road.

What's your favorite way to eat oatmeal?

Love and whole grains,
Carissa & Kyle