Monday, September 30, 2013

Egg "Muffins" Recipe

I got this recipe from Pinterest, and modified it a little. I've seen it many many other places, and perhaps you've already been making these, but I just LOVE them, so I wanted to share!



Egg Muffins

Ingredients:
6 eggs
Chopped green onion, to taste
1 Morning Star sausage patty
1/4 cup shredded cheddar cheese
Salt and pepper, to taste

Directions:
1. Preheat oven to 350 degrees.
2. Spray muffin tin with nonstick spray, or place muffin cups in muffin tin.
3. Whisk eggs together thoroughly with salt and pepper.
4. Microwave sausage patty for about 30 seconds, until thawed. Cut into smaller pieces.
5. Stir sausage pieces, green onion, and cheddar cheese into egg mixture.
6. Pour 1/3 cup of the mixture into each muffin tin.
7. Bake for 20-25 minutes,  until knife inserted in center comes out clean.
8. Remove from muffin tins right away. Store in the refrigerator.

You could mix really whatever toppings you like in these. Veggies, cheese, onion, meats-- the possibilities are endless! This is just the combo of ingredients I had on hand, and they were yummy, so I stuck with that!

Hope you like them! :)

Sunday, September 29, 2013

Wine + Blogging. :)

Happy Sunday, fitness friends! I'm enjoying a glass of wine while I write this, so that makes me happy. :)

Did you have a good week? Hope you got some time to relax and recharge this weekend! I had a busy beginning of weekend, followed by a relaxing Saturday/Sunday. I was out of town for a conference Thursday night and Friday night, so those were busy days, but the rest of the weekend was pretty low key. I have to admit that partly b/c of the conference, I ate pretty horribly the last few days. I also felt pretty horrible b/c of it. I am sure a few vodka/sodas didn't help either. ;)

 Cheers!
I was mostly back on track today-- had some pizza for dinner, but also had salad, and otherwise feeling good. Tomorrow is a new day!
My workouts for the week were pretty good, though I missed a couple. Here's what I did:

Monday and Tuesday are in last week's blog!

Wednesday I taught PiYo at the Y. I was feeling really tired and not up for a Tabata on Wednesday as planned, so I just stuck with PiYo.  Trust me, it was plenty. :)

I wore my Pinkelicious Practice Freely tank and my new sea check plum Speed Shorts. These were not the best for PiYo but they were new and SO stinkin' cute, I could not resist! 
 
Thursday, I had a sub for Turbo, since I was traveling right after work, so I got up early (SO didn't wanna!) and ran 2.5 miles. I just love early morning runs, followed by a hot cup of coffee, and a muffin or toast. Heaven! :)

 I wore the sea check Speeds again (don't judge me) with my black short-sleeved Swiftly.

Friday I rested

Saturday I rested/napped a LOT.

Sunday (today) I got up around 8 and went for a 3-mile run. Perfect weather! My legs were tired and my ankles hurt a bit, but once I got in a rhythm, it went by fast! 

I wore my Pretty Pink Speed Shorts and my black short-sleeve Swiftly.

This afternoon was the Launch at the Y, so I went and taught 30 minutes of PiYo and 30 minutes of Turbo. I had planned to do a little lifting in between there, since I missed Thursday, but it didn't work out. Next week it is! :) It was GREAT introducing some newbies to Turbo and PiYo! Hopefully I got 'em hooked! :)

All in all, a great week of workouts, though my arms are craving a good lift! 

Here's my plan for next week:

Monday: Turbo Round 57 at Refinery-- Launch Day! Team teaching, high energy, and lots of neon!
Tuesday: 4-mile run, PiYo at Refinery.
Wednesday: 8-minute Tabata workout, PiYo at the Y.
Thursday: Early morning lift, Turbo Kick at the Y (all of Round 57!)
Friday: Rest. (or swap with Sunday)
Saturday: PiYo at the Y, some solo yoga practice.
Sunday: TBD-- mostly likely 4-mile run and yoga. (or swap with Friday)

I am really struggling with overeating at supper time, so this week, I am trying something new. Here's what I have planned for meals:

Breakfasts will be egg muffins (recipe tomorrow!)  and pumpkin muffin/toast/banana bread/whichever carb I feel like. 

Lunches are salads, per usual, with green onion, cherry tomatoes, homemade ranch, toasted walnuts, and either chicken or canned crab meat. Chips and an apple on the side. 

Suppers:
Pot pies with salad
Maize Mexican takeout
"Tapas" at home-- butternut squash risotto, a couple kinds of cheese, grapes, bread with olive oil
Homemade broccoli cheddar soup and grilled cheese sandwiches

Snacks will be Shakeology.

I am hoping that by moving my Shakeology to late afternoon, I will be able to finish my classes without feeling STARVING, so hopefully it'll be easier to cut back on calories at supper!

That's my plan, and I'm stickin' to it!

Have a wonderful Monday, all!

xoxo
Julie

Tuesday, September 24, 2013

Weekly Plan!

Hello, fitness friends! Happy Tuesday! It's a beautiful sunny day today, and I am feeling great! I had a great week of workouts last week, and so far this week is off to a pretty good start as well! Here's what I've done since we last chatted:

Monday was Turbo, per usual! These HIIT workouts leave me winded for forever, I swear! Absolutely love this class and their dedication, though!

Tuesday I did PiYo with my lovely Refinery PiYogis. The group this week was pretty small, but that meant we had time to do a little extra WORK! You can see us in action here! :)

Wednesday I had planned to get up and run before work, but I didn't sleep well the night before, so it just didn't happen. I had a long day of driving for work, but I got home a little early and had time to take a nap, and fit in a Tabata workout before my PiYo class at the Y. I was pooped by the end of the night!

I wore my plum American Eagle Performance crops (LOVE!) and my grey striped Free to Be tank.

Thursday I got up early (YAY!) and did a full body lift workout. It was short, but intense. Here's what I did:

Bicep curls with sumo squats-- 15 pound dumbbells
Overhead triceps extension-- 20 pound dumbbell
Reverse lunge with toe tap-- 25 pound dumbbells
Chest flies-- 25 pound dumbbells (this was too heavy, should've just done 20)
Dead lift with row-- 25 pound dumbbells

Next week, I'm going to bump up the 25-pound exercises to 30. I know my muscles can handle that much; the problem is that my hands get tired before my muscles fail. Building up strength there, too, I suppose!

After work, I taught Turbo at the Y. Smaller group this week, and I had some technical difficulties, BUT! we still had a blast and burned several hundred calories. :)

Friday I rested. Much needed.

Saturday I taught PiYo at the Y. This group at 8am on a Saturday just warms my heart. So dedicated, and so energetic, ESPECIALLY for that early in the morning!

I wore my Raspberry Glo Clam Diggers, my grey Power Y tank, and my Pink Shell Forme jacket for to-and-from. Love this outfit!

Sunday I ran 2 miles and went to Power Yoga at Refinery. I have a new headstand variation to work on now-- YAY! Loved this class!


For my run, I wore my Frangipani Parfait Pink Speed shorts, and my black short-sleeved Swiftly.
To run errands, I threw on this cute new pullover I got from Victoria's Secret. So cozy!

 For yoga, I wore my black and Pink Shell Gather and Crow crops, and my Run for Ice Cream tank I got from Honu Yoga.

Monday (yesterday) I Turbo'd as always! I switched things up a little bit this time and we did a shorter HIIT, plus a Finale, and finished with one last Turbo. I'm pretty sure I crawled out the door. :)

 I wore my hot pink Midi shorts from AE, my black No Limits, and my new pullover for to-and-from.
 
This morning (Tuesday) I went for a 4-mile run (GO ME!). I got to go a little later since I didn't have court until later in the morning, so that was kind of nice.  Plus, then I had time for a muffin (or, 2 muffins) and coffee aftewards! The weather this morning was AH-mazing, PERFECT for running! I wasn't even trying to go fast and managed to maintain an average 10:20 mile. Fast for me! :)
 
PiYo after work! 

Here's what I have planned for the rest of the week:

Monday: Turbo HIIT
Tuesday: 3-4 mile run, PiYo
Wednesday: Tabata workout (8mins), PiYo
Thursday: Early morning run (3 miles)
Friday: Rest
Saturday: run/yoga/TBD
Sunday: LAUNCH at the Y (30 mins PiYo/30 mins Turbo), full-body lift.

Meals are pretty much the same as always this week. I am focusing my plan on eating LESS for SUPPER. I am STARVING by the time I get home from the gym, so i need to work on exercising a little more self control at that point! Otherwise, sticking with the usual!:)



Thursday, September 19, 2013

Tabata!

So my new workout obsession... just might be Tabata. It may be too soon to tell, but so far, I'm loving it!

Basically, a Tabata workout is 4 (YES, FOUR!) minutes long-- you do 20 seconds as HARD as you can go, then 10 seconds of rest, and repeat til you've hit 4 minutes. I was extremely skeptical of this at first-- how can 4 minutes be long enough? I was also very confused... Do you do it alone? Do you mix it in with other cardio? Do you do more than one? I got a lot of conflicting answers, but basically I think it's plenty to do 4 minutes, but you can do more if you so choose. The trick to this workout is that you have to GO for those 20 seconds. I mean, by the end, you should feel like you're going to die.

(You can read more information here.)

Here's an idea of some of the moves you might do:

You'd want to also be sure to warm up and cool down/stretch.

Here's what I did yesterday:

Warmup: Jumping Jacks for about 1.5 minutes

Tabata:
0:00-0:20-- Squat jacks
0:20-0:30-- Rest
0:30-0:50-- High knees
0:50-1:00-- Rest
1:00-1:20-- Burpees
1:20-1:30-- Rest
1:30-1:50-- Tuck jumps
1:50-2:00-- Rest
2:00-4:00-- Repeat above

2 minutes active rest-- walking around/trying not to die. ;)

Then I repeated the same Tabata one more time.

Um... yeah. 8 minutes was PLENTY. I was gasping/wheezing/feeling like I had never done cardio before.

me.^


What an awesome way to squeeze in some cardio, right?!



Anyone can do 4 minutes! #noexcuses!

Try it, and let me know what you thought!
xoxo,
Julie


Monday, September 16, 2013

Workout Schedule and Meal Plan

Happy Monday, fitness friends! How is your Monday going? Mine seems to be passing very slowly, but I guess it's just one of THOSE days! Anyway, I'm back to post my workout schedule and meal plan, and create some accountability for myself (and you if you want it!) I want to add in a Tabata workout or two, and get back into more of a yoga routine, so I'm trying to fit that in!

Monday (today) I will teach my Turbo HIIT class. Just in review, this class is 45 minutes long. The format is HIIT (High Intensity Interval Training) so we typically warmup for 5 minutes or so, then do 2-2.5 minute high intensity drills ("Turbos") followed by 1.5-2 minutes of recovery, repeated 5 more times. This takes up about 30 minutes or so. Then we finish with about 5 minutes of core work, cool down, stretch, and done! It's one of my fave classes, and HIIT workouts are so great!

I would like to do some yoga this evening after Turbo, but just a pose or two-- I will likely practice a couple of headstands. :)

Tuesday I will get up early to run 3-4 miles, depending on how I feel. Then PiYo after work, and hopefully a bike ride with Rowan!

Wednesday is also PiYo day. I'd also like to practice Crow and Side Crow.

Thursday, if I feel up to it, I'll do a lifting workout in the morning, and then Turbo Kick after work.

Friday-- rest!

Saturday is PiYo, plus a Tabata or two.

Sunday is TBA. Options are running, biking, yoga (for sure some kinda yoga), weights, T25... we shall see!

Here are the meals I have planned:

Lunches are salads with some combo of boiled eggs, feta, local grape tomatoes, green onions, sunflower seeds, "bacos," grapes, and homemade ranch dressing. I'll also have a serving of chips or popcorn and a honey crisp apple (mmmm!)

Suppers I have planned:
--> Maize Mexican takeout
--> Grilled cheese and soup with baked fries
--> Spaghetti with garlic bread and salad
--> Baked chicken tenders with mashed potatoes and cauliflower or corn

This time of year I really start craving chili, so I will make some of that later in the week or over the weekend!

Have a great week, and post your workout below for accountability! I got you! :)

xoxo
Julie

Sunday, September 15, 2013

Sunday Funday!

I just love Sundays! This Sunday was so enjoyable, I wish I could rewind and do it all over again! I didn't do anything exciting-- just a great, relaxing but productive way to end the weekend and start Monday. I slept in til about 8:30, and since it is SO CRAZY nice out, I went for a run right away, and then did my first Tabata workout afterwards (more about that later). Grocery shopped, went to power yoga, watched TV, drank coffee, snuggled with kitties, watched (or, "watched") a little football, had Thai food-- just a lot of fun today! :)

So I had a fantastic week of workouts this past week! Here's what I did:

Monday: Turbo HIIT workout! This class has really grown in the past few weeks, and the energy is awesome! I feel like I can jump higher than in other classes. :)

Tuesday I got up and went for a run. I was only planning to go 3 miles, but I felt good, so I ended up going 4. I just LOVE running when it's cooler outside!

After work I taught PiYo at Refinery. We just started Lesson 28, so it's all new and kicks my BOOTY. Left a hot mess!

Wednesday I had PiYo again, at the Y this time. It's so funny how two classes can feel so different. Totally different vibe at each, and I love them both for different reasons! We had so much fun with this Lesson on Wednesday. I had some new people in class, and I think I got them hooked! ;)

Thursday I (somehow) got up early to do a little lifting workout before work. I made up my own and tried to minimize rest. Here's what I did:

Bicep curl with sumo squat
Dead lift with row
Single-leg lunge with a foot tap (puts all the weight on one leg as you come up)
Bench press
Overhead triceps extension

I did 10-12 reps, 3 sets of each. 

After work I taught Turbo Kick at the Y. This is a new class, and it's longer, so we do a more traditional Turbo class. So far, it's going well! We've had 10-15 people each class, and I hope they are becoming Turbo addicts. ;)

I wore my new Love Red Run:Racer shorts from Lulu, and my black Power Y.

Friday morning I woke up stiff and sore. I had thought maybe I'd workout Friday and rest Sunday but that was not happening. Much-needed rest day!

Saturday I taught my 8am PiYo class at the Y.  Love this dedicated early-morning crew! Love starting my weekend off with a kick-butt workout, too! I had noodle-legs walking down the stairs afterwards!


I wore these awesome new crops I got from Body Angel Activewear. They are SO cute, right?! They are also super stretchy, light as air, and stayed put pretty much throughout my class! LOVE them! I paired them with my Pink Shell Free to Be tank.

Today, as I mentioned earlier, I got up and went for a run a little before 9. I had planned to go 3 miles, but my ankles were mysteriously hurty, so I just ended up going 2. Then I decided to try my very first Tabata workout, thanks to some tips from my FB fitness fam! I did the workout below, except I swapped out the jumping jacks for burpees.


10 seconds is not very long to rest! WHEW!


This afternoon, I went to Power Yoga, which was SUPER tough today-- I will definitely be sore tomorrow. However, I got the closest to doing Side Crow as I ever have! 

I haven't been able to stop eating this today:
FREAKING. DELICIOUS! 
 
Next week's plan looks very similar to this week's-- I'll post it and my meal plan for the week tomorrow!
Happy Sunday, and have a wonderful Monday tomorrow!

xoxo
Julie