Legs, Legs, & EGGS!

I do love doing legs days. I adapted this leg workout from a class I took at C.O.R.E. Condition Boot Camp. I remember it being really hard, but after waking up today, my legs are definitely feeling it! I also ran a 7:58 mile at the end, so I was very excited! The pandora station Dance Cardio is a really good station to workout too! The songs are pop but I think it hard upbeat songs that will get you sweating.

Immediately after my run, I had the same shake as yesterday; 1 cup almond milk, 1 tbsp vanilla protein powder, and 1 tsp powdered greens, all in a shaker cup.

I made a very similar breakfast to yesterday also, except I put fresh tomatoes and chives on top of my egg white frittata and I cut up an apple!

Sautee chopped zucchini and onions in a medium heat pan with a small amount of coconut oil.

Add chopped kale and turkey breast.

Once warmed through, add egg whites, sprinkle a small amount of red pepper flakes, and put the top on, lower the heat to medium-medium-low.

For this frittata, I left the top on the whole time, and never needed to flip it! It cooked all the way through, and I slid it onto a plate, topped it with fresh tomatoes and green onions.

I also cut up an apple, half of a banana, and 2 tbsp raw crunchy almond butter!

This helps crave my sweet tooth through out the day :)

The weather was so nice, I had to go swim laps at the pool! I ended up swimming for 30 minutes, and did about 1300m of freestyle and breast stroke. I even got a tan!

After my workout, I made a refreshing shake with strawberries, mango, pineapple, vanilla protein powder, ground flax seed, water, and ice.

I made the smoothie very thick, and topped it with dry oats, raw sunflower seeds, and raw pumpkin seeds. I ate it with a spoon and it was delicious! I like the texture the oats and seeds add to the smoothie; makes it chunky.

Dinner was BBQ turkey burgers, protein style with grilled onions, with baked sweet potato "chips", turkey chili left overs, and a small side salad! After working out twice I was really hungry, and it tasted so good.

Good Morning Stair Circuits!

Yesterday in between my AM Physics class and PM Math class, I completed my first stair circuit. I got the work out from May 2012 Oxygen Magazine. I did one complete circuit on the top 55 steps. I was breathing very hard, and I felt the burn. The total workout was about 40 minutes, including the 1 mile run uphill to get there the shortcut way, and 1 mile run it took to get home (downhill).

                                   

After my PM class, I went to the pool and did a 40 minutes of swimming circuit, made up by me!

Swim Circuit

Warm Up!

100m breast stroke, 50m backstroke, & 50m freestyle

Circuit Time!

100m freestyle swim

Get out of the pool, and on a towel or blanket do 20 Push ups, 25 Crunches, 20 Seated bicycles, 25 Toe touches, 25 Flutter kicks, 50 Russian twists, Plank 30 seconds.

1 minute break

Do this circuit 5X

Cool down!

50m freestyle, 50m backstroke, 100m breast stroke

Total Time: ~45 minutes

Total Distance Swam: 900 meters, which is a little over 1/2 mile

Today..

Early this morning I took the normal route to the stairs, which is a 1.5 mile run from my house, so total of 3 miles there and back! 

I'm now addicted to the stairs workout and its only day 2! I completed all 120 stairs through 1 complete circuit. It was hard, but doable and I could tell this was a great high intensity workout for me that was completely FREE! Combined with the 3 mile run and the 30-40 minute stair circuit, I would say I am definitely getting in a solid workout.

I'll post what the stair circuit includes later tonight!

Post Workout Mini Shake directly after my workout:

1 Cup Unsweetened Vanilla Almond Milk

1 Tsp Powdered Greens

1 Tbsp Vanilla Protein Powder

Combine ingredients into a shaker cup, and shake until fully combined. Enjoy!

Breakfast Time!

For breakfast, I made an egg white frittata (1 large egg, 2 egg whites) with 1 large kale leaf chopped and vein removed, 1/4 cup chopped onion, 1/4 cup chopped zucchini and 1/2 cup cooked ground turkey breast. I topped it with 1/2 teaspoon red pepper flakes, 1/4 of a mashed avocado and 1 tablespoon chopped fresh green onions.

As a side to my frittata, I cut up half of a pear and half of a banana with 2 tablespoons raw crunchy almond butter.

It was such a beautiful morning I enjoyed breakfast on my back patio with 1 cup of Unsweetened Coconut Milk.

All around, I would say this was a successful breakfast! It is high in protein, low in fat with vegetables, fruit, and healthy fats from the avocado and almond butter.

Banana Almond "Crepe"

Yesterday and this morning were my days to hit the store! It was a big store run, since we just had our refrigerator worked on and had to get rid of most of our fresh food; which says a lot since most all of my food is in the vegetable and fruit drawers. 

I got most everything on my list with the exception of Coconut Flour and Chia Seeds. I also added Mangoes, they were 2 for $1 at Albertsons. I couldn't say no! My Uncle got my sweet potatoes and bananas also! I will be stoked up and ready for the next week.

Also, I couldn't find Ezekial Wraps BUT I found Ezekial tortillas, I am a bit obsessed now. The ingredients are clean and fresh. It tastes very similar to a regular whole wheat tortilla.

So with the tortillas in mind, I had a breakfast idea!

First though, I made a Kale, Onion, Turkey & Bell Pepper Scramble.

I sauteed onion in some olive oil, and added some spicy garlic chili paste (YUM!). I then added my orange bell peppers, kale, and turkey breast.

After the vegetables (and meat) were warm and cooked, I added 2 full eggs and 2 egg whites. I put the top on and cooked this over medium heat. I topped the final scramble with 1/4 avocado slices, and some medium Salsa Verde. It's just a simple scramble, but it was still good and filling!

While these were cooking away, my brain was thinking of a good way to use these tortillas. At first I was going to do a simple breakfast burrito, BUT I had just bought almond butter and I was craving it. Soooo... 

I present to you, Banana & Almond "Crepes"

Ingredients:

1 Ezekiel Sprouted Tortilla

1/2 small banana, sliced

1 Tablespoon Raw Crunchy Unsalted Almond Butter

1/2 Tablespoon ground flaxseed meal

1/2 Tablespoon Agave Nectar (for topping)

Simple, get 1 tortilla, spread almond butter all over, sprinkle flaxseed meal evenly, add 2 rows of banana slices, roll into a "crepe" form. I warmed the crepe up in the microwave for about 15 seconds and topped it with extra banana slices and drizzle with warmed agave syrup!

Final product!

Now, note that these need to be eaten quickly after warmed because the tortilla will get hard relatively fast (which didn't ruin the taste, just made it more difficult to cut through). 

I got my first half gallon of Trader Joe's Original Unsweetened Coconut Milk this morning too! I must say, after having a glass this morning, it may now compete with my love of almond milk. Thank goodness I have both right now so I can switch off.

 

Final breakfast was great!

Scramble + Crepe + Coconut Milk

The perfect way to get your day going :)

Bananas & Peanut Butter

I never liked peanut butter really as a kid but now I seem to not be able to get enough! A really quick snack is to half a banana long ways and put a tbsp of peanut butter on it. I prefer the crunchy kind but any will work.

Breakfast!

Toasted whole wheat english muffin with raw almond butter, sliced bananas, and sliced strawberries