Friday, March 15, 2019

Spring Break Workouts



Me pretending to be in the tropics...I’m at a plant store...same thing, right? Going away for spring break? Congrats! I hope you had a grand ol' time. 👈I’m pretending to be on a tropical beach, but really it’s just the greenhouse at my favorite plant place 🤗

 Whether you are heading to the beach or the slopes or somewhere in between, take these simple but tough on-the-road workouts with you so you don't lose all the strength and cardio fitness you've been gaining!

Spring Break Workout #1 
(30 minutes)

Here's the deal: Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie killing, strength gaining circuit workout. Repeat all exercises for 1 minute (except for the cardio-it’s 30 seconds) before moving onto the next exercise in a tri-set and repeat each tri-set three times before moving on to the next. Minimal rest (less than 30 seconds) between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. 

Warm up for with 1 minute of jumping jacks and then get started. 

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.
Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.
Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.
30 second Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90 degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.
Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!
Back Extensions : Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.
30 second Cardio Burst — Stair runs: Go as fast as you can up and down the stairs (or high knees)

BONUS MOVE: Plank for as long as you can on your forearms.

Stretch!

Spring Break Workout #2
 (20 minutes)

100 jumping jacks
90 bicycle crunches
80 hip bridges
70 squats
60 (second) plank
50 walking lunges
40 bird dogs
    30 jumps
        20 push ups
              10 walking planks 
           Stretch!

Spring Break Workout #3
 (15 minutes)

10 jumping jacks
10 jump squats
10 reverse lunges (each side)
100 bicycle crunches
10 mountain climbers
10 v-ups (each side)
1 minute plank
REPEAT 3 TIMES (or more 🤗)

Monday, March 4, 2019

Weeknight Roast



Here in the Kansas City Area it's still 2 degrees as we approach St. Patrick's Day....ugh. I was thinking about what would be yummy and warm and comforting but still be clean and nutritious. Soup is always an option, but since we are experiencing the longest, coldest winter ever, soup isn't that awesome anymore.

 But you know what is always awesome, and I always forget about? Roast. Yep, that big hunk of meat with potatoes and carrots and onions that my Grandma would sometimes make on Sundays. That's the one. I've made it super easy and it is amazing (and the leftovers make a killer base for beef stew :)

What you need:
  • 3-5 lbs beef chuck roast 
  • 1 TBSP olive or avocado oil
  • 6 yellow or white onions
  • 10-15 carrots (if you are short on time, just grab a bag of baby carrots)
  • 1 bag of tiny potatoes (or 3 baking potatoes or the equivalent)
  • Your favorite steak seasoning (mine fav right now is from Q39)
  • 2 TBSP minced garlic
  • 2 cups beef or chicken or vegetable broth (my fav right now is Better than Bullion)
What you do:

  1. Heat oil in skillet
  2. Cut chuck roast into 3 sections and sprinkle or rub the steak seasoning in on all sides
  3. Brown meat on all sides (should take less than 2 minutes....it's just for color)
  4. While meat is browning, cut onions into chuncks
  5. Place 1/2 the onions on the bottom of a slow cooker
  6. Top the onions with the browned meat
  7. Spread garlic on top of meat
  8. Add the rest of the onions on top
  9. Pour the broth over everything 
  10. Cook on low for a few hours...I start mine around 8 or 9 a.m.
  11. Peel the carrots and put the carrots and potatoes in the crockpot about 3-4 hours before you serve it. (make sure you pour some of the juices from the crockpot over the carrots and potatoes
  12. Serve and enjoy!
I hope you love this as much as I do! :)