Happy Friday! I hope you all have a great day and enjoy your upcoming weekend. Here is some workout and recovery inspiration…
Today was a quick sweaty workout. The focus was on the ‘back-side’.
Warm-up: 5 minutes of light cardio (treadmill, jog in place, jump rope, jumping jacks or elliptical)
Workout: Preform each exercise for 1 minute and repeat each superset 3 times before moving to the next superset
- Alternating lunge /Squat jump
- Deadlift /Jump rope
- Alternating lunge into a squat (step back into a lunge and then bring feet parallel for a squat before switching sides)/Plyometric plié squats
- Squat/Plyometric lunge
- Back Row/Mountain climber
- Reverse back fly/Superman
Use heavy/medium weights for the first exercise in each superset and you your own body weight for the second exercise in each set.
Cool-down: 5 minutes of light stretching and moving
If you move from one exercise to the next with little to no rest then it will take you 36-40 minutes without the warm-up or cool-down.
WORKOUT RECOVERY SMOOTHIE
Orange Cream Protein Smoothie
1 scoop vanilla protein powder
1/2 frozen banana
1 tsp vanilla extract
1 tsp maca powder
1 tsp royal bee jelly
1/4 cup coconut milk
1-2 ice cubes
Blend all ingredients until smooth and drink within the hour after your workout to get the most benefit. Full of protein and energy to get you through the morning. Enjoy!
Now I am off to play with my little one as I hear her jumping out of bed. Kinda a rainy day here but we will find lots to do!
What is your favorite recovery drink/eat?
Today I was feeling a bit tired and decided to stick with a low impact workout. I choose “Physique 57 Total Body Workout“. It is a great at home workout and leaves you feeling sore all over by working with light or no resistance to overload your muscles to the point of fatigue. I love Barre workouts and try to incorporate them into my schedule once a week. (when I am lucky)
After my workout, I needed to refuel with something delicious and nutritious like “lemon berry bread”. I made it this weekend so it is easy to slice and eat with your coffee/tea or wrap it up to eat on the run during the week.
LEMMON BERRY BREAD
4 farm fresh eggs
2 tbsp. honey (or sweetener of choice and you can add more if you like it sweeter)
1 very ripe banana
1 tbsp. coconut butter
1 tbsp. vanilla
1 tsp almond extract
1/4 cup nut butters (I used almond butter)
zest and juice from one small lemon (use a large lemon if you like extra lemon flavor)
1/2 cup plain yogurt or sour cream (I used sour cream because I was out of yogurt but both work well)
1/4 cup coconut milk
1/2 cup coconut flour
1 tsp baking powder
1 tbsp. ground flaxseed
1 scoop protein powder (unflavored or vanilla)
1 cup berries (I used blueberries, raspberries and huckleberries)
Mix eggs, honey, banana, extracts, nut butters, lemon, yogurt/sour cream and coconut milk in a large bowl. In a separate bowl, mix flour, baking powder, flaxseed and protein powder. Slowely mix dry ingredients into wet ingredients. Move slowly so the batter does not get too thick. You can add a splash more coconut milk if needed. Pour into greased loaf pan.
Bake at 350 for 45-50 minutes. Let it cool in the pan for 15 minutes and then move to a wire cooling rack.
It tastes great on its own or slather with melt, coconut butter or nut butter. Enjoy!
Today I woke up early to sneak in a workout before everyone else was out of bed. I always feel so good to get sweaty first thing. My workout consisted of 30 minutes on the elliptical (with a magazine) and 15 minutes of weights. My weights today were lunges, squats, chest press, tricep press, pull-ups (assisted), dips (assisted), bicep curls, push-ups and lat-pull downs. I did 10-20 reps of each exercise and moved quickly from one to the next. It was a great workout, I felt good and sweaty but not too much. I am trying to keep my intensity down a bit for reasons that I will explain later. I took a quick shower and was ready to snuggle with little Z when she woke up.
After our morning snuggles, little Z and I decided to make some muffins. Sometimes we like to call them ‘cupcakes’ because then we can add frosting, sprinkles and a candle and pretend to have a party! These muffins are super moist and delicious with a hint of texture from the coconut shreds. They turn out very light and are easy to gobble up! It makes my heart sing as a mom when my little one eats one and asks for more. Full of protein and wholesome ingredients so eating two is no problem!
Grain Free Banana Chocolate Protein Muffins
2 ripe bananas (the riper the better)
1/4 cup honey (more or less to your liking)
1/2 cup natural almond butter (any nut butter would work)
1 tbsp. vanilla
2 farm fresh eggs
1 scoop chocolate protein powder
1 tbsp. cocoa powder
1 tbsp. chai seeds
1/2 tbsp. ground flaxseed
1 tbsp. shredded coconut
1 tsp baking soda
Mix bananas, honey, eggs, almond butter and vanilla. Add the remaining ingredients and mix well. Batter should be slightly runny. Pour into lined or greased muffin pan. Bake at 350 for 18-20 minutes. Remove and let cool on a rack.
Tastes really yummy with almond or coconut butter. Great breakfast or snack to take with you on the run. Enjoy!
If you like this one then stay tuned… I hove lots of other muffin variations that I would love to share with you in future posts…