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. 

Workout/ New Years day Challenge!!

This time of year I always feel so cooped up! Here in Utah its freezing and smoggy and I crave going outside to do something! Anything! Hence the pic.. But I will stay positive and maybe take a trip down to Vegas soon to thaw my frozen feet :) 

My sister-in-law gave me this workout and its a butt-kicker!! Do it as fast as you can because the faster you do it, the more cardio you get :) This is a full body workout! 

50 sit-ups

40 push-ups

30 box jumps (use your stairs)

20 pull-ups (use your kitchen table)

10 bench dips (use a chair)

40 sit-ups 

30 push-ups

20 box jumps

10 pull-ups

30 sit-ups

20 push-ups

10 box jumps

20 sit-ups

10 push-ups

10 sit-ups

AMAZING people! Do it with a friend to help motivate. I find when I am with someone I don't cheat as much and I go faster! 

New Years is always a good motivating time to start working out! SO START! I am going to give you a challenge and you have all day long to do it :) I'd suggest not leaving it until 5:00 PM :) 

100 burpees

100 sit-ups

200 squarts

Do them 1 at a time if you want to. Just get it done! Bring the new year in with love for yourself and for your body. It's going to be a great year! 

Sweet Delicious Granola

Here is my really yummy granola recipe! This granola is a little scary because YOU make it as healthy as you want it or as horrible as you want it.. but here is how you make it healthy :)

2 cups of cereal (I use cereal with some nutritional value ex: Special K, Wheat Chex, Bran, etc.)
2 cups old fashioned oats
1 cup flax seed, wheat germ, nuts (pick any of them or you can mix them to make up a cup)
1/2 cup peanut butter
2/3 cup Honey
1/4 cup brown sugar

Mix the first 3 ingredients together in a large bowl. In a medium sauce pan, heat the peanut butter, honey, and brown sugar together. Heat until the sugar in dissolved and then pour over your dry mixture. Stir until coated well. Pour that mixture into a greased 9x9 pan and press down just a little. Cook at 350 degrees for 10-15 minutes or until top is golden brown.

I usually add this to cereal in the morning, or yogurt, or pretty much anything. I love putting flaxseed in it because it keeps you regular. This stuff kicks your metabolism into high gear in the morning!

** Cinnamon is good for your metabolism so you could even sprinkle that on top



Recipe by Tawyna Monson