Monthly Archives: July 2015

#TBT Twelve

In exactly 10 hours, I will be checked out of the office for eleven days while I go chase some dreams. I’m going to be annoyingly vague and just leave it at that because I’ll be blogging about my adventures in real time next week! :)

Moving right along, I’ve got another #throwbackthursday blog post. This one is so appropriate because I’ve been doing Tuesday/Thursday backyard HIIT sessions all summer. This morning started with something pretty similar to this sweaty circruit. Since I’ve been back from my latest medical trip to New York, I’ve been taking it easy on the running & supplementing more core, strength and bicycling exercises. HIIT is a combination of strength and cardio sooo we get twice the protein bites afterwards, right…? ;)

Side tangent before I sign off….I tried a mango for the first time ever last week and I’ve had 3 more since. What have I been missing?! Alllll the fresh fruit is one of the best parts of summer :)

Backyard HIIT Workout

Originally Posted on May 29, 2014

Yesterday morning, my backyard was transformed into an outdoor gym with 6 HIIT stations. We had country music, coffee and water bottles…all before 5am!

After discontinuing the LiveFit Trainer and re-committing to daily running, I set up a workout schedule for the first week of summer vacation that looked like this:

Monday: Cardio Carnival (35 min. run; 15 min. bike; 30 min. walk with incline)

Tuesday: Morning run on treadmill (5 miles); Evening run on treadmill (5 miles)

Wednesday: Morning at-home HIIT workout; Evening jog around park (5 miles)

Thursday: Morning run with Matt (5.5 miles); Evening run on treadmill (5 miles)

Friday: Morning run on treadmill (5 miles); Evening run around the park (5 miles)

Saturday: Strength workout at the gym followed by 7 mile run outside

Sunday: Long Run (8 miles)

Notice a lot of “Run” in that schedule? That’s because running is my FAVORITE activity. I don’t look at it as pure exercise or a chore. My mom said my enjoyment and enthusiasm for going to the gym and working out is “disturbing.” ;)

Yes there is a whole lot of cardio on that workout schedule, but I have tried a strength-dominant routine. It’s not for me. This is how I like it :)

So on to the HIIT sesh!

***HIIT is widely popular right now as many health and fitness enthusiasts have recognized interval training as one of the most effective cardio strategies. If you are unfamiliar, it stands for High Intensity Interval Training. It incorporates short intervals/fast and intense exercises followed by a short rest period, repeated for a pre-determined duration.****

At 4:55am, my parents and I headed into the backyard with some country music and coffee. I wrote out six exercises. Downloaded a HIIT Timer app. Set it to beep after 35-second intervals and 25-second rest periods. We did a light 5 minute warm up jogging across the yard and jump roping.

Circuit –> Move from one exercise to the next. Complete 5 total rounds of each. (30 minutes total)

Backyard HIIT Circuit (stronglikemycoffee.com)

My favorite station was jumprope and least favorite was mountain climbers. My mom and I modified the “push-ups with a clap” on our knees. We’ll repeat this circuit every Wednesday for 4 weeks before mixing it up.

We were way sweaty by then end. Even in the cool morning air, our shirts were soaked with SUCCESS ;)

This workout is easy to fit in at home or in your backyard. Should take 30 minutes & all you need is a jumprope! (Bonus if you get to watch the sunrise.)

Are you pumped yet? GO HIIT IT!

4th of July Weekend!

Hi there! It’s been a minute since I’ve done a post of just normal “life stuff” rather than a recipe post or throwback. This three day weekend left plenty to catch up on and  I’m ready to get back into the writing side of blogging. Recipe creating is SO MUCH FUN but it is a lot of work to stage the ingredients for pictures, photograph all of the steps, and edit them to look extra appetizing.

Fireworks |Stronglikemycoffee.com Healthy College Girl Blog

Since I started working full-time, my biggest challenge is still getting used to the new schedule. It’s quite a transition to go from a full-time student to a full-time employee, to go from living on-campus to living 45 minutes from the office, and to go from easily working out whenever I wanted to struggling to squeeze in workouts at 4:45am. I could go on and on and I’ll probably write a full post on this topic…Marketing Student Office Girl | Strongilkemycoffee.com Healthy College Girl Blog

Another interesting transition: two months ago I was literally surrounded by people my age. My gym was on campus, so everyone was a student. My classes are filled with other marketing seniors. My apartment complex was primarily a college crowd. The coffee shops and downtown were basically extensions of campus and I always saw someone I knew when I was out and about.

Stronglikemycoffee.com Healthy College Girl Blog

Now, I would say I’m at least 20 years younger than the average at my workplace. None of my friends from high school live in our hometown anymore. And it’s actually been a struggle to connect with people my age. So Friday night, I ventured out of my comfort zone and tried something new. NO, definitely not online dating ;) I found a young adult church group for people in their 20s & went all by myself! It seems weird that the meeting would be on a Friday night….seems like the least appropriate night for a group of twenty-year-olds to go to church. But I went with it! I dusted off my Bible and parked right next to the church cafe so obviously I bought an iced americano to bring inside with me. Caffeine is my liquid courage. So you can imagine my disappointment when I walked to the church doors which greeted me with an obnoxious “NO FOOD OR DRINK.” I had to throw away my coffee….I don’t like this church thing already :( haha, I kid. I chugged as much as I could in 5.7 seconds and walked in empty-handed. The live band was really good, the people were friendly (and dressed so cute!) and I’ll definitely be back. :)

Iced Decaf Americano with nonfat and sugar free vanilla | stronglikemycoffee.com

The 4th of July started like a typical Saturday, i.e. at the gym. A lot of people took the holiday off or went out of town, so it was practically empty. After 8 miles on the treadmill, I was positively soaked so I had to head home for my ab and core strength exercises. Having to change clothes half way through a workout….I don’t know if that is more impressive or disgusting. #gymproblems.

Next I FINALLY got to make this year’s red, white & blue recipe…fruit & yogurt popsicles! I also made 4 chocolate protein pops and I’ll be posting detailed recipes of both later on :) Aside from having to wash the dang blender, making your own popsicles is so easy, plus you can eliminate sugars and dyes and chemicals.

Homemade Red White and Blue Fruit and Yogurt Popsicles | Stronglikemycoffee.com Healthy College Girl Blog

Like most of you, we had BBQ for dinner – tropically delicious teriyaki turkey burgers with homemade teriyaki sauce (I’m really in to making my own sauces and dressings) and grilled pineapple rings. Another future recipe post to come!

Healthy Teriyaki Turkey Burgers with Grilled Pineapple | Stronglikemycoffee.com Blog

Sunday was a lazy combination of some of my favorite things. A long 10-ish miles outside, just me & my iPod. A little strength sesh at the gym. A lunch date with my dad (build-your-own-pizzas!) and a walk outside. Iced coffee, blogging, the inevitable chores, and a new novel. We also re-watched the pilot to Parenthood (love) and started packing the suitcases for North Carolina. I’m beyond excited to explore the south so the dozen or so shark attacks along the Carolina coastline are kind of a buzz kill. Let’s pray the sharks aren’t attracted to Viva la Juicy ;)

FullSizeRender(84)

And now it’s back to the grind! I’ll leave ya with one of my favorite songs from my running playlist this past weekend and see you back here again Wednesday :)

XOXO Kenz.

#TBT 11: Happy 4th of July!

This #ThrowbackThursday is feelin’ like a Friday because it’s a holiday weekend, heeeey! :)

And because I’ve been so busy with all sorts of other projects, I’ll be making this year’s red, white & blue recipe on 4th of July. So I have a little throwback post with last year’s light and refreshing summertime dessert that is perfectly patriotic.

I’m really looking forward to a three day weekend because those Monday mornings come around way too fast! I have plans to work on a couple blog-related projects (hint: protein popsicles), hit up a new restaurant, try out a local young adult church group for the first time, and start packing for NORTH CAROLINA (!!!!). Plus take advantage of getting my workouts done in one session per day instead of splitting them up half before work, half after. But before we get too carried away with weekend plans, I bring you today’s throwback blog post:

Fresh 4th of July Dessert!

Originally Posted: June 23rd, 2014

4th of July means a Friday off of work to celebrate. If you’re making a festive and patriotic menu (nothing like a theme party, right!?) then you’ve probably taken to Pinterest to plan. Red, White, & Blue Overload!

I contemplated dipped & decorated pretzel rods, a berry cobbler, and a parfait before deciding on cute fruit skewers. Who doesn’t love shish kabobs! (I actually just like the word “shish kabob.” SHISH KABOB. Okay I’m done.)

Fresh and Fun 4th of July Healthy Dessert  Dessert Kabobs from Stronglikemycoffee.com

This dessert is easy breezy because it takes 4 ingredients, minimal time & effort, and the skewers keep the portion control in check. Light, fresh, and beauuuuutiful if I say so myself.

Strawberry slices and whole blueberries are interupted with fat chunks of Angel Food cake. Angel Food cake mixes require only water. Can’t get much simpler than that. I set out a dish of light whip cream for dipping.

Healthy 'n Fresh Dessert for the 4th // Skewers! Stronglikemycoffee.comI like the simplicity and summery quality to this dessert.

Last year I brought you Light Cherry Berry “Pies” which I can’t wait to recreate now that cherries are back in the produce section. Loooooove me some summer fruits! I used to say without a doubt that peaches were my favorite summer fruit. Then it became a close tie with strawberries. Now I’m hooked on cherries…grapes…apricots…pineapple. I CAN’T CHOOSE. Luckily, I don’t have too. :)