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Virgin Pina Coladas for Breakfast
Gooooood morning!
My breakfast today was as bright as the morning sunshine. My best friend came over for a HIIT workout together in my apartment’s gym. She is following Kayla Itsine’s Bikini Body Guide, and I like to join her on Friday’s to sweat together. Body weight exercises and strength training is something I skip many times when I’m by myself because I’d rather jam out on the treadmill. But Kerri’s workouts always leave me dripping with sweat and grateful for a workout buddy.
I requested a non-leg workout and she delivered with an ‘Arm & Abs’ routine that murdered our shoulders. The workout consisted of 8 different exercises, completed through 4 rounds of 7 minute intervals. The exercises included alternating mountain climbers and pushups, squats to cleans, and weighted jackknives. We got through it with some country music and recovered with this beauuuuutiful breakfast smoothie:
Virgin Pina Colada:
Serves 3
- 1 ripe pineapple, cut in wedges
- 3 bananas
- 1 cup ice
- 1/2 cup unsweetened almond milk
- 1/2 cup coconut water with pulp
- pineapple for garnish
Just add everything to a blender, and serve in a chilled glass! Can’t go wrong with pineapple, coconut and banana. We sipped on our smoothies with a side of hazelnut coffee. It was a well-deserved relaxing morning after such an intense fitness session.
And some fun nutrition facts for you:
- Coconut water is tapped from young, green coconuts. It has simple carbohydrates (sugar) and electrolytes, along with more potassium than a banana.
- 1 cup of pineapple provides more than your daily requirements for Vitamin C. It also contains beta-carotene, and it’s enzymes have been linked to decreasing inflammation.
- Americans consume more bananas than apples and oranges combined.
And because it’s SO sunny and warm in February I think I’ll take a little run outside as soon as I hit ‘publish.’
Oh and one funny story! Kerri and I have had many strange cases where we think/say the same thing at the same time. We also like to immediately share our new favorite songs with each other. Today, I said “Oh I Shazam’ed 2 new songs! There’s one I thought you would like.”
Kerri said, “So did I…..”
I said, “Wait….is one of them” and at the same time we both said “BRIGHT?!”
Ahhhhh best friend telepathy. We had both heard the same song, both used the Shazam app to find out what it was, and both wanted to share it with each other. <3
Happy Friday! :)
The Last Week of Summer Break
It has been 105 days of Summer Vacation.
As much as I love my family, I am beyond ready to return to college life for SENIOR YEAR. My car is packed, my apartment is ready, and I’m cruising down the highway as we speak! The past 7 days have been the busiest and craziest days…here are some highlight:
The Green Goods:
Last week at work, our receptionist asked if anyone would like to “adopt” some of the office plants. I have a brand new unfurnished apartment…something green sounded nice! I got some funky flowered plants (don’t ask me what they are). Well….they needed pots. And planting soil. And metal stakes. My “free” plant babies cost $30. These damn things better not die. ;)
The Book List:
I stocked myself up with PLENTY of reading material for the school year too! One day after work, I had some time to kill while I waited for the temperatures to cool off enough for an evening run. The selection at the used bookstore in the mall this week? JACK POT. As I browsed the store, the stack of books in my arms grew taller and taller. The cashier actually came to me TWICE to hold my books at the counter.
“That looks very heavy.” You underestimate my muscles, mister.
But thank you ;)
My favorite find of the day = Someday, Someday, Maybe because of the author. Lauren Graham AKA Lorelai Gilmore from Gilmore Girls AKA my favorite show ever and ever. I’m three chapters in and already hoping she writes a sequel.
The Last Home Long-Run:
On Sunday morning, I tackled a 12-mile long run before the 7 o’ clock hour. The route was different than usual because 3 miles in I took a sharp left turn that led to some greener views. Sightings: 1 coyote, 2 scruffy mutts, and 5 hungry ducks.
A Jittery Habit:
I’ve picked up a habit of running to the deli next door for an afternoon Iced Americano with 3 pumps of sugar-free cinnamon dolce and a splash on non-fat. I have this “treat yourself” mentality going on right now. I’ve had 4 this week. Starbuck’s is capitalizing on my cold cravings and I’m okay with that.
Baseball Oreos:
Our office hosted a Bake Sale fundraiser for one of the employees. Instead of buying goodies, I will be participating by contributing something to sell. Pinterest is my go-to for crafty-crafts and I was immediately attracted to “Baseball Pops” AKA white chocolate-covered Oreos.
Popsicle sticks + Oreos + White Melting Chocolate + Red candy melts
Interning as Usual:
All summer long, I have worked in the corporate office of a major national manufacturing company. This has been an eye-opening experience since so much of my projects are directly related to my business courses. I’ve really enjoyed working in an office-setting….mainly because I get to dress up in heels and blazers and pencil skirts. Playing dress up is never a bad thing.
Lot’s of “goodbye” meals.
First, the department at work planned a mid-week lunch. It was my choice of restaurant. Toby Keith’s I Love this Bar & Grill :) No shop-talk allowed! I got a salad with shrimp skewers, avocado, mango salsa and light balsamic vinegrette on the side. (It reminded me of the version I made two years ago…)
We also met up for a last summer dinner with my mom’s BFF and her daughter. We were too busy girl-chatting for pictures on that one ;) Yesterday some girlies from work all went out for lunch at my favorite: Panera. Garden Veggie Soup with a Thai Chicken Salad:
Friday morning I walked into the office for the LAST day of my summer internship. Outside of my office was a breakfast spread that was noticeably different from previous company potlucks: It was healthy! Our office enjoys celebrating birthdays and special occasions with potlucks, most of which include donuts and streudals. They themed this one “healthy” in honor of moi and covered the table in fruits, nuts, granolas, yogurt, hummus and crackers. So sweet!
Plus an awesome last dinner at a sushi bar, Ooka. This week was full of some hilarious, ridiculous moments. It included lots of packing and cleaning and errands. But it also became a little overwhelming at time, and by Friday night I wanted a drink! I wanted to sip, relax, laugh and have a great last night. It was a success :)
Sending me off to school fat & happy and ready to take advantage of our amazing recreation center!
My summer was a long one. Two trips to New York and two medical procedures. Two trips to Flagstaff. One spectacular concert. Working full-time. Running morning and evening. Baking and cooking. Trips to San Diego and Newport. The only thing I didn’t get to was a baseball game. But the Dbacks are just a two-hour drive away, so maybe I’ll catch an AZ game pretty soon. ;)
BRING ON THE NEW SEMESTER.
Running on Coffee – Fasted Cardio
When I say “running on coffee” I mean it in the most LITERAL sense.
Within 30 minutes of waking, I drink half a cup of coffee and hop on the treadmill for an early morning run.
Because there is a name for everything in the fitness world, this is called “Fasted Cardio.” A few times a week, I run 5 miles (with the incline set to .5%) before driving home, taking a shower, and eating my first snack of the day.
“Fasted cardio” is exactly what it’s name implies…completing a workout before eating anything after waking up in the morning. Many fitness freaks report that this strategy increases fat burn because there are no immediate glycogen stores to pull energy from.
*Note: calorie burn remains the same; where the calories are sourced from is the idea in question.
Personally, “fat burn” isn’t my mission when I tackle a treadmill sesh before breakfast. I’m just not ready to ingest anything at dark:thirty in the morning. I mean I like my oatmeal, but not at 4:30am.
The truth behind the myth of increased fat burn with fasted cardio is still highly debatable. Many sources support the ability to tap into fat stores quicker. Others say it makes no difference in the big picture. Web search “Fasted Cardio” and the first result argues for the miraculous effect while the second result claims it has no positive enhancements.
Pro & Con list time….
Pros:
- No waiting additional time for food to digest
- No stomach sensitivities that could affect your workout
- Avoid feeling heavy
Cons:
- Sessions longer than an hour could have compromised performace due to lack of quick energy
- Rumbly stomach = annoying
- Ravenous appetite after workout could cancel out any extra fat burn
I can’t say which is better, to eat or not to eat before morning cardio sessions. Fasting for 45 minute runs works for me! I wouldn’t dare attempt a long run with a small snack though. Which works for you?
