100's Workout

Last night with my fun group of girls I work out with, I tried something a little different. It was a "go at your own pace" and "do it however you want to" type workout. Nothing was timed. I just gave them a specific number of everything to do and wrote their names on a chalkboard and they kept track of everything. I loved it! It was one of the most intense workouts I have done in a while and it felt so great to sweat. Here it is:

100 Push-ups
100 Second wall-sit
100 Squats
100 Jelly bellies (sit on the ground and put your legs parallel to the ground with your arms either on    the ground stabilizing you or also parallel to the ground with your wrist at your knees)
75-100 Burpees

I did 20 of each at a time which made things a bit easier I think because it gives you a break. But you can do it in any order you want! It seems a little overwhelming at first but we all did it in about 20-30 minutes depending on the breaks that you need. This workout is a good one to do as a group! Write what you need to accomplish in a spot where everyone can see and write what they have accomplished. It makes you have accountability and helps you not to cheat as much.

None of us made it to the 100 Burpee mark but it is possible! I think I made it to 85 and my arms couldn't push me up anymore! Always make sure your form is good so you don't hurt your back. And remember to stretch afterward!

Happy Working!

Making up for being a slacker

Due to sickness, taking lots of naps in my free time, and the husband being out of town, I have been a total and complete slacker on the blog! So today I will share a work out and a recipe to make up for it :) I have still been working out although I am so much slower already that I was a few months ago! No fun. I absolutely love being a mother, I would not change it for anything. But the toll it takes on the body is unexplainable unless you have gone through it before. Pregnancy instantly slows you down because you have less oxygen for yourself. I get winded just walking up the stairs. Not only that but you have the pains of your body expanding and organs moving around and I will not forget that fact that I have a giant peach right on top of my bladder! Say goodbye to jumping jacks people! Anyways not going to bore you with my aches and pains but being a mom, being pregnant, and trying to stay healthy and in shape is difficult. And that includes eating healthy. Right now my tummy wants nothing to do with salads and veggies. Instead it wants Chimichangas and Steak! Creating life is a miracle and a mystery to me. Anyways, hopefully I get back into the swing of things now that I am in my second trimester and back to giving you guys some healthy recipes to try!

This one is one of my families favs! Its simple and the BEST way to eat veggies!

• Get any kind of veggies you want. 
• We use:
• Broccoli, Cauliflower, Beets, Carrots, Zucchini, Onion, Asparagus, and Brussel Sprouts.
• Put them in tin foil, drizzle with olive oil, put salt and pepper on them and any other seasonings you want (we sometimes use garlic salt or crushed red pepper), put tin foil on the top and seal, and then put them in the oven at 450 degrees for about 25 minutes or until you can stick a fork through them.
• Seriously people. AMAZING. 
• Another thing we love is Veggie Lasagna. Creamy and full of veggies.  Our kids love it too!
• 2 cups chopped onion
  4 cloves garlic, minced
  2 teaspoons olive oil, divided
  2 cups chopped zucchini
  2 cups chopped yellow squash
  2 cups thinly sliced carrot
  2 cups chopped broccoli
  1 teaspoon salt, divided
  1/2 cup all-purpose flour
  3 1/2 cups 1% low-fat milk
  1 cup (4 ounces) grated fresh Parmesan cheese, divided
  1/4 teaspoon freshly ground black pepper
  dash of nutmeg
  1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
  1 1/2 cups 1% low-fat cottage cheese
  2 cups (8 ounces) pre-shredded part-skim mozzarella cheese, divided
  9 pre-cooked lasagna noodles, divided

  Directions:

  1. Preheat oven to 375°F.

  2. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 4 minutes or until lightly browned. Add garlic; sauté 1 minute. Spoon onion mixture into a large bowl.

  3. Heat 1 teaspoon oil in pan over medium-high heat. Add zucchini and yellow squash; sauté 4 minutes or until tender and just beginning to brown. Add to onion mixture.

  4. Heat remaining 1 teaspoon oil in pan over medium-high heat. Add sliced carrot; sauté 4 minutes or until tender. Add chopped broccoli; sauté 4 minutes or until crisp-tender. Add to onion mixture. Sprinkle with 1/2 teaspoon salt; toss well to combine.

  5. Place flour in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat; cook 2 minutes or until thick, stirring constantly. Remove from heat. Add 1/2 cup Parmesan, remaining 1/2 teaspoon salt, pepper, and nutmeg; stir until smooth. Stir in spinach.

  6. Combine cottage cheese and 1 1/2 cups mozzarella; stir well. Spread 1/2 cup spinach mixture in bottom of 13x9-inch baking dish coated with cooking spray. Arrange 3 noodles over spinach mixture in dish; top with half of cottage cheese mixture, then half of vegetable mixture, and about 1 cup spinach mixture. Repeat layers, ending with noodles. Spread remaining spinach mixture on top of noodles; sprinkle with remaining 1/2 cup Parmesan and remaining 1/2 cup mozzarella.

  7. Cover and bake for 20 minutes. Uncover and bake an additional 20 minutes or until cheese is bubbly and beginning to brown. Let stand 10 minutes before serving.
• WORKOUT
• Here is a workout to follow your incredible dinner :)
• 20 Burpees
• 40 Sit-ups
• 20 Push-ups
• 15 V Push-ups
• 25 Sit-ups
• 30 Lunges
• 30 Squats
• 1 minute wall sits
• 30 High Knees
• 30 High Jumps (try touching your ceiling with both hands)
• Hope you guys enjoy and I will try my hardest to keep this up! Not only is it therapeutic for me but I really enjoy seeing people happier and I do believe exercise and eating healthy makes you happier. Happy Monday! 
• 
  

Love to Work hard

Happy Valentines day! I have not been super consistent the last few weeks with blogging.. sorry. I have been so sick and whenever I can I take naps and close my eyes! Therefore, I do not have a moment to do any bogging! Well today is a good day. I will probably pass out after this while the kids are napping, but its been a productive day. I went to Costco for the first time in a while and let me tell you, NOT a good place for a hungry pregnant woman! I almost bought all the chinese food and hot pockets in bulk! But instead, I bought some chimichangas in the frozen section and every bite was heavenly. So long story short, I needed this workout  today :) I hope you guys love it! My fun workout group did it the other day and it was pretty awesome!

The quickie:
21 Burpees
21 Squat jumps
21 Push-ups
21 Bicycle kicks
15 Burpees
15 Squat jumps
15 Push-ups
15 Bicycle kicks
8 Burpees
8 Squat jumps
8 Push-ups
8 Bicycle kicks

It sounds like a lot of burpees but its totally worth it :) I hope you get to spend your valentines day with someone you love and adore! I am cooking dinner for the husband and kids tonight. Balsamic glazed salmon, quinoa, roasted asparagus, and zucchini with marinara and cheese! Don't know what to do for dessert yet! If its a good recipe I'll post it soon!

Switching things up

Seems like I have been doing the same work out over and over again lately. Sometimes when that happens you tend to get worn out and bored. When that happens to me, I am less motivated, I make more excuses, and most of the time workouts stop. So instead of doing that because I am determined and committed to being healthy and fit, I started switching things up a little. There are so many ways to work out! There is lifting weights at the gym, workout videos, running, walking, going to classes at the gym, there is yoga, insanity, Pilates, interval workouts, tabatas, cross fit, etc. I could go on and on! There are so many ways to switch up your routines. I usually do interval workouts (kind of like Insanity) so last week I did P90X yoga. Not only was I really into the video but I was sore for DAYS afterward! I had forgot about my stabilizing muscles that you don't normally work really hard in interval workouts. It was really fun and different and I am now re-motivated to my body and fitness!

In the kitchen. Switching things up is not just good with workouts but eating right! I usually tend to eat the same thing every day. I love routines! Wake up eat my MiniWheats, snack cheese and crackers, lunch eggs with toast, snack apple with peanut butter, dinner we usually rotate between 5 different meals my kids like. After a while I get bored so that means instead of apple with peanut butter I usually sneak into my candy stash and binge on my favorite treat! So this week with my grocery shopping I got a few things different that I could rotate into my routine! I forgot how much I love cucumbers with a little ranch! Another thing that I have loved recently is turning my really fattening meals into something I can actually feel good about eating! We really enjoy chili dogs... some of you might throw up at that but I crave them!! So instead of regular hotdogs, we look for really yummy turkey dogs! I wasn't quite sure about this at first but if you find a good brand and flavor they are really good!! Along with that is turkey chili instead of regular chili. It has so much more protein! So with those 2 items, a little cheese, and a whole wheat bun, I have now satisfied my craving in a more healthy way! Sometimes I crave Mac N Cheese... not kraft but the real stuff! So I have found that making a really yummy pesto sauce and putting it over whole wheat pasta noodles satisfies that craving because pesto has parmesan cheese in it. Pesto is a lot lighter than cheese sauce.

Going out to eat. Recently I have been craving a Banzai Burger from Red Robin... just thinking about it makes my mouth water. Seriously, something is wrong with me. I have always been so worried about eating out because there is so many calories and you don't even realize you just ate that! But eating out doesn't have to be scary! My husband and I went to Red Robin and he was so sweet to split and Banzai burger with me... skip the fries and add a side salad with dressing on the side and your husband can order an appetizer or something if he needs something else. My husband is a light eater so he got a half salad with that and it was perfect for us! Also great for our wallet! It was like a $15 dinner out! Sometimes it really is ok to give in to your cravings. It is really all about portion size and knowing when you should be done! And if your husband doesn't want to split something with you, take a girlfriend or like me, my mom :) There are people who like doing that! I am hesitant to say this but you really can eat what you want sometimes and stay within your goals and stay fit. Its not all about eating carrots and greek yogurt.

I didn't know I had that rant in me... but I guess I did in a serious way! I think I just want people to realize that your healthy is not going to be like your neighbors healthy. We cant compare ourselves to other people or super models or celebrities. We are our own person and we need to love ourselves and if you are doing the best you can do that is amazing. Curvy, skinny, short, tall, big chest, or if you wear a push up bra (like me), Love Yourself! Be who you are and own it. The End. :)

Monkey Muffins

This is kind of a golden recipe. My kids get so incredibly excited when I say "Lets make monkey muffins!". They have no idea that they even remotely good for you. The problem with these is that you won't want to stop eating them! Like most recipes, you can make these as healthy as you want to as bad as you want.

1/4 cup Butter
1/4 cup Apple Sauce
1 cup Sugar
2 Eggs
1 cup Mashed Banana
2/3 cup Peanut Butter
1 tablespoon Milk
1 teaspoon Vanilla
1 cup White Flour
1 cup Whole Wheat Flour
1 teaspoon Baking Soda
1 teaspoon Salt
Chocolate Chips

Cream together butter, apple sauce, and sugar. Then add eggs, banana, peanut butter, milk, vanilla, and mix. Add the rest of the ingredients and mix. Bake at 350 degrees for 14-16 minutes or until done.

I have added ground oatmeal, ground flax seed, grated zucchini or carrots. If you add any of those in don't substitute them for anything. I once substituted oatmeal for white flour and they were good but really dense. And the dough is not too dry if you add another cup of oatmeal or flax.

Recipe given to me by Lindsey Mackay

Today is not my day workout

Today. Oh today... I did NOT want to move. My smallest didn't sleep much and I was bent over his crib singing song after song for an hour at 3 AM. Nights like those are hard but the day after nights like those are even harder for me! I felt like I was in a daze all day long. Therefore I was not feelin my workout today. I got up and said "Heck NO" to working out. I even got in the shower and everything thinking "Yeah right!" When in the shower a little voice said to me "Erica, if you work out you will feel so much better and have so much more energy!" Usually I am ok with ignoring the voices in my head but I actually listened to the voice today. I got out of the shower, threw up my hair, and put on my workout clothes! My workout may not have been long or super effective, but its more than just burning calories. It is building a habit. When the body is tired and the brain says no, that is when you need to work out the most! It is so hard to overcome those thoughts in your head. "Ill do it tonight", "I am so tired", "I will just eat extra healthy today", or simply "I don't want to move". I overcame all of those thoughts today! And when I was done I felt energized and ready to go! It was such an empowering feeling. 

My Workout:

5 Burpees

10 Lunge pulses on each leg - in lunge position, go down like you are doing a normal lunge but stay    down and just pulse a little up and down

5 Burpees

15 tricep dips

10 V Push-ups - push up with your butt up in the air so your body is making a V

5 Burpees

20 Belt kicks - squat then kick the right leg up, squat then kick the left leg up

20 Switch kicks - kicking one leg at a time with a little hop in between

5 Burpees

15 Sumo Squats - point your toes outward and then do a normal squats

10 push-ups

Repeat 

Abs: 1 minute each

Plank twists - in high plank twist your knees side to side

C-sit plank - sitting on your butt, lean back, and tilt your pelvic bone up 

Oblique burners - laying on your back, lift up your head and bend your knees, rotate and try to touch  your ankle with your finger tips

Plank shoulder touches - in high plank, lift your right arm and touch your shoulder, then do the left  arm

You can youtube all of these exercises if my explanations do not make sense :) 

Work out and feel good! 

Park Workout

I am in Las Vegas this week soaking up the sun! I went from 30 degrees in Springville to almost 70 in Vegas! I am roasting and loving it! I am trying to be outside as much as possible so this morning we did an awesome workout at the park! All you need is some monkey bars, a bench, your body and if you have a medicine ball or something you can use that! The greatest thing about these is your kids can play while you are working out!! My kids loved this one!

Run - 1 or 2 laps around the park depending on how far it is
10 burpee jumps - Regular burpee then jump up onto the bench (or step up)
15 pull-ups and 15 push-ups on a bar - use monkey bars or anything that you can grip
10 squats with medicine ball throw - just throw ball above your head
20 sit-ups

We set a timer for 20 minutes and just tried to repeat this series of exercises as many times as we could.

If you are doing this inside the house... my Utah peeps
25 jump ropes
10 burpee jumps - jump up onto a stair
15 pull-ups and 15 push-ups - use your table
10 squats with medicine ball throw - same as above
20 sit-ups

More workouts to come this week! This one my sister-in-law made up and it was so much fun! It feels so great to be outside with the sun on my face! Hopefully I come hope with lots of Vitamin D and a little less pale :)

30 seconds of Crazy

The timed workout. I do this on days that I know I won't give my best on reps because I am extra tired or just not in the mood. Its a lot like Insanity if you have ever done that. The first round you will want to start a little slower and then by the 3rd round you should be going as fast as you possibly can without compromising form. This type of workout is also good for people who are just starting or women who are pregnant and just can't do that many reps. This is a "at your own pace" workout.

You are going to do 3 rounds of 30 seconds for each set. We usually only take breaks that are 30 seconds after each set of exercises but listen to your body (unless its tell you to sit on the couch :)).

Set #1
Jog in place (by the 3rd time your should be sprinting in place)
Push-ups
Jump Squats (basically just squat, keeping your knees behind your toes, and then jump up)

Set #2
High knees
Tricep dips (on a chair or just on the ground with hands pointing toward the butt just bend your            elbows)
Lunges

Set #3
Jump rope (use an actual jump rope or just pretend)
Plank walks (in plank, just move your right hand and right leg one step to the right and the lefts  follow, then go back to the center, and then to the left) *if that doesn't make sense just stay in plank :)
Belt kicks (squat and come up and kick your right leg, then squat, come up, and kick your left leg, etc)

Set #4 (Just abs- You can use an exercise ball)
Sit-ups
Flutter kicks
Bicycle kicks
Plank

This will take you about 20 minutes total! Work hard. If you aren't sweating even a little bit after this one then you didn't work hard enough. This workout should burn about 250-300 calories if you work hard! Thats pretty awesome for 20 minutes! To make it more fun either do it with someone or give yourself a reward for after you get it done! **hint rewards do not have to be junk food :)

Validation

The other day I was driving with my mom and my sister. It had been a crazy day. I had 3 more kids than normal at my house all day, a horrid migraine, and the husband had been out of town for a few days. I was exhausted and thinking 5 kids? Yeah right!  So our conversation in the car was themed with the word "validation". Someone telling you that what you are thinking is in fact correct instead of you thinking you are a failure and going completely insane!  You know that's all anyone needs. As a wife, a mother, a father, a friend, or as a person! All people need is a "It really IS hard having 5 kids all day long with a migraine". Sam (the husband) had just said that to me as he got home that day and it made me feel so much better! Those words from his mouth were like listening to a Justin Timberlake song on a gorgeous summer day sitting by a pool all by myself sipping a diet dr pepper and eating chocolate chips. In other words, perfect. So that got me thinking. I need to post about this! I preach fitness. I preach health. But I never validate my audience (if I have one)!

It is HARD being a person with a busy schedule and crazy life and still finding time to work out.

It is SO hard being a mom and having energy to work out!

It is DIFFICULT making a healthy dinner every night because 1- its expensive to eat healthy and 2- it is way easier going to McDonalds and letting your kids run around while you stuff your face with a hamburger that you have been craving all day.

It is not FUN to work out by yourself.

It is so incredibly hard. I wish I could do it for you. Some days my workout is playing Just Dance with my kids and some days its a solid 45 minutes of awesome cardio and strength training. Some days my dinner is chicken nuggets and salad and some days my dinner is a marinated pork tenderloin with quinoa and roasted veggies and homemade bread. It really just depends on the mood you're in and the day that you have had.

Validation. It is what everyone craves right? At least that's what I crave. My challenge to you is to validate yourself and others. Your kids, your husband, your neighbor, or your mother. It will change your life and maybe your mood. You may make a friend or repair a wounded relationship with your husband. It will make your life just a little bit easier. And maybe then people with in return start validating you :)

Workout coming tomorrow morning!

Peanut Butter Heaven

Here is my protein shake recipe. Now prepare yourselves to be blown away by yumminess. And if you do not like peanut butter and chocolate together... I feel so sorry for you. I am in LOVE with this one!!

1/2 of a large banana
2 Tablespoons of peanut butter (heaping if you love it like me :))
3 Ice cubes
1/4 cup of chocolate Almond Milk (Or enough to make it the consistency you would like it to be)

Optional items:
2 Tablespoons of Greek Yogurt
Handful of oatmeal
Handful of spinach
You can also use regular Almond Milk and add a chocolate protein mix

Mix in a blender. We have a Magic Bullet and this fits in one of the normal size cups.
Makes 1 serving.

Now I was always scared of protein drinks because they tend to have a lot of calories. But I drink this one right after my workouts. And it replaces one of my snacks. Most of the time my bed time snack. People tend to not think about the calories they drink (pop, juices, coffee, etc.) but they add up very fast. So if you drink this right, it can help repair your muscles after your workouts with its protein without screwing up your calories for the day.

Its super yummy!! Hope you enjoy!

Sweat is good for the soul

So todays workout will definitely get you sweaty. I used to think sweat was so yucky... when I was 12 and didn't have birthing hips. I've learned to love it! Know that when your sweating, your body is working overtime and burning calories. Learn to love it! And don't stop just because you start sweating. After doing this workout, tomorrow you should be hurting :) in a good way of course.

We are going to do a series of 4 workouts for 25 minutes. See how many circuits you can do.

1. 5 Push-ups
2. 5 burpees
3. 15 squats
4. 20 switch kicks (start at 30 sec)

Push yourself hard! Sometimes we push ourselves until it starts to get uncomfortable and then we decide to stop. I am challenging you to not stop and push yourself further than that. The human body is such an amazing thing. We are meant to be strong. We are meant to do hard things. I know you can do it and when you do, it will put a smile on your sweaty face!

11 Simple Joys

Last year my sister moved to San Fran and we were so happy for her but a little bit devastated. She was kind of the life of the party. One time she called my mom and I and gave us a little challenge. She said "I want you to recognize the simple joys you have in your life and when you think of one text it to me." So we started a group text and we all sent each other our simple joys. Simple joys by my definition are not getting a promotion, or teaching your kid to read, or anything that is life changing. A simple joy is hearing "Mom is there anything else I can do for you?", or finding the last Diet Dr Pepper in the fridge, or that wink from your husband that gives you butterflies on a hard day. They are the things that just make you smile and think "I have a pretty dang good life". Well I have a list of these for you guys. My list of simple joys. Because this time of year is the best time to think positively and realize that we are so blessed with what we have.

1. Having a clean kitchen. I mean who doesn't love looking at a clean kitchen. Running your hands over your counters and not running over crumbs and Goldfish... SPLENDID! Not stepping on things on the floor or seeing spilled mystery goo in the fridge. Happiness is a clean kitchen people.

2. Eating that piece of chocolate. Now I believe in health but I also believe chocolate, like exercise, releases endorphins and makes us happy for more than just a few minutes. I usually try to leave my chocolate until after I clean or do something productive. So its my reward. I don't love the media for so many reasons but chocolate commercials are usually just about true. Eyes rolls into the back of heads, eyes close, and you take a really deep breathe that says "I can handle life again". 

3. The first sip of soda. This one goes well with number 2 (at least for me). I LOVE the first sip of soda. Now if you aren't a soda drinker please skip this one because you may think I am a little insane. In my family we call it "the burn". I mean thats all I need to say. Its a wonderful feeling that just gives you instant energy and again the eyes roll back in your head, eyes close, and you take a deep breathe in. Life is good.

4. Hearing your kids playing in the next room. When my 18 month old goes into the same room as my 4 year old I always think "wait for it, wait for it" and usually I hear "MOM!! WESTIN IS WRECKING MY CONSTRUCTION SITE!!" and then Westin will scream and hit Cohen. Awesome. But every once in a while I don't hear that. I hear little giggles, noises of happy boys playing so nicely together. I hear "Oh Westin do you want to play with my excavator?" The best. 

5. Buttoning your jeans for the first time after baby. Not all women have experienced this but we can all imagine how amazing this feels. I mean your hips widen, your belly is the size of a watermelon, your muscle tone is gone, your chest is busting at the seams (in a not so sexy way). I mean I love my babies but they kind of destroy my body! So after you have that sweet baby, buttoning your jeans (whether it is right after or a few months after) makes you smile! 

6. Winking husbands. Men tend to think they need to go big or go home. That gesture is nice sometimes but I think more than anything we need a wink every once in a while! We need a "Wow you're hot" or "You have been so productive today". Yes guys out there, unless its that time of the month and nothing makes us happy, these little things WILL make us smile! Such a great feeling. 

7. Finishing a workout. I have to sneak this in here somewhere, but I do believe its true. If you haven't started, start! And finish it! In most of my workouts the thought "Ugh I still have so much to do" always goes through my head. But after I finish, I feel accomplished and so good about myself. And that makes the next workout so much easier. 

8. Feeling muscle for the first time. I've always been a weak person. I didn't start working out until after I got married and after I had my first baby. I started slow, not seeing much result, but after I picked up my pace I started seeing changes! I flex for my husband all the time now because I am so proud of the little muscle I have on my arm. One time my husband said to me "Wow, I can see your ab muscles Erica!" I think I was beaming for weeks!!

9. Doing something for someone else. Whenever I am feeling bad about myself, my mom and dad always taught me to look for someone who is in need. Whether it be telling someone they look fabulous, cleaning something for them, taking them a treat, or just going to visit them. Making people feel good about themselves is one of the best simple joys out there. 

10. Finishing a goal. Whether it be weight, or schooling, or parenting. Finishing something you started is such a great feeling. Enough said.

11. Hearing your children saying a heartfelt prayer. We say nightly prayers in our house. Most nights Cohen says "Its my turn!" and we let him because we don't want a fight. But hearing an innocent child talking to God is a sacred experience. Just puts a smile on my face. 

This is not a fitness or heath post. But I believe our mental health runs closely with our emotional, physical and spiritual health. Staying positive is the most important thing we can do for ourselves. And I think there is a common denominator for all of these simple joys here. We have to work for them and then we get to enjoy the rewards. Our house doesn't just clean itself, we clean it. Our kids aren't just randomly nice to each other, we have to teach them to be kind. We don't just grow muscle, we have to earn it by hard work. 

Teach yourself how to work hard this year. For whats good for you. For whats healthy. And remember to remember the simple joys. Thank you to my sister Kylee for inspiring me to stay positive with myself, situations, and others.