Sometimes we just need some fresh air. Need time to yourself? Need to de-stress? Think about life? (Or maybe you just ate three of those delicious brownies I just posted ;)) Go on a run or walk!
Treat yourself to some time out in nature, appreciating what’s around you. Whether it is a 5 mile run or a 1 mile walk, do it! You’ll feel so much better afterwards 🙂 It’s great exercise and its good for the soul.
TIP: If you run or walk a mile a day for 26 days in a row, then you have completed a MARATHON, try to do this for the month of October!
These are my current guilty pleasure! I’ve made them several times and each time they are an absolute hit! If I can control myself and not scarf down the entire batch immediately (haha :)) then they make a great treat to bring to any gathering. Buttery pretzel crust, perfectly gooey brownies, and a chocolate frosting sprinkled with more salty pretzels… how could it not be amazing?!?
Here’s the recipe, beware this is dangerously delicious stuff! (PS: By no means is this a healthy recipe, but sometimes we all have to indulge) YUM!!
2 squares (1 oz each) unsweetened chocolate, melted
1 teaspoon vanilla
2 to 3 tablespoons milk
1/2 cup crushed pretzels
Pre-heat the oven to 350 degrees; mix the crust ingredients in a big bowl and then press into a 13″x9″ pan, cook for 8 minutes and then let cool while you do step two.
Mix all brownie ingredients, and then pour it over the cooled crust. Bake again for about 25 minutes, right until you stick a knife or toothpick in and it comes out clean. Don’t over-cook! Let cool for about 15-20 minutes
Meanwhile make the frosting. Beat everything together except the milk. When mixed, add the milk one tablespoon at a time until it is the desired consistency (I usually use 2 TBS).
Pour/Spread the frosting over the top of the brownies and then sprinkle the rest of the pretzels on top. ENJOY!!!!
MY FIRST VIDEOS!!! I have inserted a brief video of each move in this workout!!
Do each of these 6 exercises for 45 seconds, after each exercise rest for 15 seconds. After you complete all 6 exercises, rest 1 minute and then repeat! (Want to make it harder? Do intervals of 50sec/10sec rest!)
45 Second Madness Workout
Push Up Roll Overs (easier: push up from knees)
Broad Jump Burpees (easier: step instead of jump)
2 Squats + Squat Jump (easier: just do squats, no jump)
Plank w/ Knees to Opposite Elbows
See the videos below for how-to! Remember this workout is all about what YOU can do in 45 seconds. Maybe it’s only 5 reps, maybe you can squeeze in 20, just do YOUR best!
It’s time for Tabata!! Tabata training is a very specific version of interval training: you perform 8 rounds of the same exercise for 20 seconds on/10 seconds rest. The idea is to go as hard as you can for the 20 seconds, knowing that shortly you will have a break.
This high intensity, short duration training allows your metabolism to work “anaerobically” – or without oxygen. (Soon I will write about the benefits of tabata and anaerobic interval training – so keep an eye out for that!)
Anyways, below is a GREAT tabata workout! The cool thing is that anyone can do this workout because it is all up to how hard YOU push yourself, you are only doing the amount of reps that YOU can do in 20 secs. Now go set a timer and kick some butt! 🙂
Do 8 rounds of exercise #1 (perform the exercise for 20sec, then rest for 10sec. 20 on, 10 off….for 8 rounds). After all 8 rounds of exercise #1, rest for 1.5-2 minutes, then repeat with exercise #2 and so on!
3ea High Knees + 3ea Mountain Climbers (Run in place bringing each leg up to 90 degrees three times, then drop into a plank position and do 3ea leg mountian climbers – bringing knee to chest; then go back up for high knees; repeat until the 20 sec is up)
Box Jumps(The higher your “box” or step the harder! Knee problems? Do box step ups)
Burpees(Easier: Place hands on couch/box/chair instead of ground)
Weighted Jumping Jacks(Hold something in each hand that is 3+lbs; Easier: regular jumping jacks)
15m Sprints(Easier: Sprint forwards 15m, then backwards jog 15m)
Lateral Leaps – aka “Speed Skaters” (Leap from one foot to the other laterally (side to side), try and only have one foot on the ground at a time; Harder: Hold some sort of weigh at your chest, as you land on each leg reach the weight out in front of your shin – keep back straight!!)
Check out the progress of one of my amazing male clients after only 2 months of training! You too can make such leaps and bounds 🙂
Below are two graphs, the first one showing his body fat % trend, and the second his weight. AMAZING! Then below that are results from tests that show significant increase in muscular strength, muscular endurance, and cardiovascular endurance.
Body Fat Trend; Decrease from 21%-16%!
Weightloss Trend; Decrease from 156lbs to 149lbs! And that’s with a tremendous gain in muscle mass!
This is one of my workouts that will be in the exercise plan “8 Weeks to Fitness for the Busy Mom”. Perfect for you to take the kids to the park and get in a workout while they play! Anyone that lives near a park, this works for you too, it’s not just for the moms!
10 Push Ups with Hands on Bench (Harder option: Feet on bench)
15 Jumping Pull Ups (on playground bar) (Harder: Full Pull Ups)
20 Tricep Dips with hands on bench
15 Box Jumps (use any step or bench around – the taller the harder it will be)
1 lap around the playground (Easier: power walk; Harder: Sprint/Run)
If you like chocolate and you like coffee (who doesn’t like these two amazing things?!? haha) then you will LOVE this healthy, clean, breakfast recipe! It is so simple to throw together right before you go to bed, and it’s ready to eat in the morning. It lasts several days in the fridge too! See my post about the Benefits of Chia Seeds!
½ cup brewed coffee/espresso (chilled)
½ cup canned coconut milk
1 Tbs almond butter (other nut butter works as well)
1 tsp vanilla extract
2 Tbs maple syrup or honey
1 Tbs unsweetened cocoa powder
¼ cup chia seeds
Blend all ingredients except the chia seeds and pour into some sort of container that can be sealed, I used a mason jar.
Add the chia seeds and shake, shake, shake like crazy.
Place in fridge, after an hour shake once more.
Ready to eat the next morning! (Or probably after about 5 hours)
DELICIOUS WHEN SERVED W/ A SLICED BANANA 🙂 mmmmmmm
Chia seeds are a fantastic little seed! These are their amazing health benefits:
They are very high in Omega-3 fatty acids – in fact they are one of the richest plant-based sources of these fatty acids. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.
They are very high in fiber! They have 10g of fiber in only 2 Tbsp, that’s 1/3 of your daily fiber! Fiber regulates bowel function, keeps the colon healthy and is associated lowering cholesterol.
So many minerals! 2 Tbsp of chia seeds contain 18% percent of the recommended intake of calcium, 35% of phosphorus, 24% of magnesium and about 50% of manganese.
They contain many antioxidants!
Helps with satiety – aka it prolongs the feeling of being full, this is due to it’s high protein and fiber content
You can do so much with chia seeds! Anything from throwing them into a smoothie, baking them into a bread, simply adding them to water, or use as a thickener for jams, jellies and puddings. Check my recipe section for ideas!
The perfect mix and match of a little cardio and a little strength!
20 Push Ups (10 w/ Rt hand in front, 10 Lt hand in front)
100 Jumping Jacks
Repeat the above pair 3x
10ea Leg, Walking Lunges (Hold Dumbbells by side if available)
30 Mountain Climbers*
Repeat the above pair 3x
12 Squat + Overhead Dumbbell Press** (If no dumbbells, use anything heavy you can hold onto)
15-20 Box Jumps (depending on height of box)
Repeat the above pair 3x
*Mountain Climbers: Push-up position, then move one knee towards your chest, then the other; as if you were running (or mountain climbing ) while facing the ground.
**Squat + Overhead Dumbbell Press: Stand holding your dumbbells at shoulder height, squat down (keeping dumbbells at shoulders), as you stand up from your squat press your arms straight up overhead. Bring your arms back down to shoulder level when you go down for the next squat.
Make it easier: Instead of 20, do 14 push ups (7ea); Walking lunges with body weight only; and box step ups instead of box jumps