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:
- 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! :)
Just checking in on this summer Tempo Tuesday! This morning I swear the moon was running along side me. So big and bright, it actually felt like I was running in the middle of the night. My especially-dark run this mornng included 3 x 1 mile at tempo pace with 1 minute recovery between. We don’t mess around on Tuesday mornings!
On Sunday, I got back into my regular weekly routine with long runs, recovery runs, HIIT workouts, and speed workouts. But last Wednesday – Saturday? Completely different story. Major vacation mode with ice cream, cocktails, Sprout’s chocolate-covered pretzels and absolutely zero gym-time. NOT THAT I REGRET IT. I enjoyed it to the fullest, actually :)
However, I believe balance is most important in a healthy lifestyle. So this week is about working to offset the “extras” with what I call the “Extra Credit” exercises.
So in addition to my usual running routine, I incorporate a few extra exercises all week. Starting with some more dynamic warm-ups while I get ready for the gym.
- Warm-up —> 50 jumping jacks, 5 burpees, 10 rounds of kickboxing punches on each side. Repeat 3x.
- After Cardio/Before cool down —> 25 walking lunges each leg, 10 split squats (JUMP), 20 Plie Squats
- Added core routine before stretching —> Hip Bridge (1 minute), 20 leg lifts, 10 push-ups, 100 crunches, planks with leg lifts, back extensions.
- And each night after dinner, I swap an episode of House Hunters for a 2 mile walk around the neighborhood at dusk. (My faaaavorite time to be outside.)
It’s the little things that all add up, if you’re not used to doing them!
Another tip: start early to reap the metabolic-effect benefits all day long. Strength-based exercises create a slight increase in our metabolism for a brief period after we are done exercising. Think of the most intense exercises you love to hate and promise yourself to commit at least 5 minutes to them before you even jump in the shower in the morning. For me, that would be Squat Jumps, Mountain Climbers, Plank with Leg Raises, and Russians with a medicine ball.
As if the 4:36am alarm clock didn’t tip me off, it is crystal clear at the office that vacation time is O-V-E-R.
My friend at work insisted I read the last 100 pages of Beautiful Disaster last night so that we could talk about all the juicy details at work today. It’s like office gossip that is totally A-OK because it’s about characters, not co-workers. ;) Isn’t it so funny how a good book can make you feel so strongly about a fictional situation? I won’t spoil this novel in case you’re reading too, but I would just like to tell Miss Abby Abernathy that when a boy gets your name tattooed after two months….run, girl, run!
Time for some *extra* coffee :)