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Virgin Pina Coladas for Breakfast

Gooooood morning!

Virgin Pina Colada Breakfast Smoothie (Stronglikemycoffee.com)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.

Kayla Itsines workout before and after (stronglikemycoffee.com)

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:

Goodmorning breakfast smoothie (stronglikemycoffee.com)

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.

Making virgin pina coladas (stronglikemycoffee.com)

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! :)

Olympian-Worthy Track Workout

You know you’re a running nerd when you consider professional runners a celebrity sighting ;) I belong to a local track club, which happens to be located in one of the running Mecca’s of the country. So last night’s stormy track workout brought more than thunder. Olympians Ryan Hall and Shalane Flanagan as well as professional athletes Sarah Hall and Emily Infeld graced us with their presence!

Shalane Flanagan at Track Practice (Stronglikemycoffee.com) As an aspiring marathoner, meeting the fastest American female marathoner Shalane Flanagan was pretty darn cool. She is currently training for Berlin, where she hopes to break the American record. Which would equate to 5:19 miles (26.2 of them in a row…). I need to find out what that girl puts in her coffee to make her so stinkin’ fast! ;)

After we finished playing paparazzi, we had an actual work out to get to. Most of us amateurs were not-so-subtly trying to “impress” our elite onlookers (Ha! key word trying.)

The workout: (described as “simple, old school rep workout)

4 x 200 meter sprints (with 1 minute rest between)

immediately followed by

4 x 350 meter sprints (with 2 minute rest between)

immediately followed by

4 x 200 meter sprints (with 1 minute rest between)

Holy Heart Rate!

This speedy “All Out” effort workout is similar to HIIT because it pairs bursts of intensity with bouts of rest (although the rest in this situation was a bit long). The sprints make my heart pound faster than any long run can do. Such great cardiovascular strength building!

Fun fact: Emily and Shalane are members of the Bowerman Track Club. Bowerman, as in Bill Bowerman. As in track coach of University of Oregon in the 1970’s and subsequent co-founder of Nike, Inc. He created shoes for then-athlete Steve Prefontaine. Steve Prefontaine, as in the legendary long-distance runner who once held seven American records. Just a little running history for ya!

The rain is done! Muddy trails await :)

Flagstaff storm (stronglikemycoffee.com)

Body Weight & Plyometrics Circuit

I’m a big fan of all the activity taking place in August so far. I’ve uncharacteristically avoided the gym in favor of outdoor exercise each morning and evening. After work, I take a walk/run around the neighborhoods and enjoy all the sunshine I can. My mom has joined me a couple times and it’s a welcome dose of nature after sitting in an office for 9 hours. Lemon water for days….

Body Weight and Plyometric Circuit workout! Blog Post --> Stronglikemycoffee.com

This morning I blasted out a “Body Weight & Plyometric Circuit” that I’ll share with you! It took 35 minutes in the backyard, all done before the sun woke up :)

Plyometrics are exercises that incorporate jumping and explosive movement, using intensity and power for a short duration. The shock landing forces muscle contractions and aids in strengthening ankle, knee and hip joints (not recommended for people prone to joint pain/injury.) It’s in-between a strength workout and a HIIT workout.

 Body Weight & Plyometrics Circuit: 4 Rounds of 8 exercises

I set a HIIT timer (using the “Seconds” app) to complete 35 seconds of each exercise followed by 25 seconds rest.

*You will need a jumprope and mat. You can also add light weights for the lunges and squat jumps*

Body Weight & Plyometrics Circuit Blog Post from Stronglikemycoffee.com

Lately, I prefer to incorporate body weight exercise over weight lifting. At this stage of the game, I am concerned with being toned, not “making gains.” I want to use the muscles I have without building any more if that makes sense.

After 32 minutes of the circuit, my mom and I walked a cooldown lap around the neighborhood as the sun just started to light things up. We both agreed that we LOVE being outside at dawn and at dusk. Something about the glowy lighting. Sunrise runs are UNBEATABLE, nevermind the 4:30 wake up call. I will miss my sunrise runs with my high school teammate and good friend Matt. We’ve been doing summer cross country training together for six years now!

August Workouts and Summer Reads blog post on --> Stronglikemycoffee.com

Sweaty selfie!

 Summer Reads:

Another August trend I’ve been loving is trading an evening epidsode of House Hunter’s for some new novels I just bought. A friend at work suggested some titles including Beautiful Disaster and I already can’t wait to read it’s sequel, Walking Disaster.

Summer Reads on the blog --> Stronglikemycoffee.com

And the rest of August won’t be slowing down. Time for this morning’s balanced breakfast: oats with flaxseed, blueberries, and half a banana. You already know the coffee’s been loooong gone. ;)

Favorite summer workout and/or summer read…GO!

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