Quick workouts that really WORK

If you don't know me... then one thing you should learn real quick is that I love running and staying fit.

But sometimes with the rapid pace of the adult world, we always can't find the time to hang out at the gym or run for any more than twenty minutes. Too short for a workout, right?

Thanks to Pinterest, that statement is WRONG! When you have a 10 hour work day, followed by the need to run errands, Christmas shop, AND maintain sanity... a 20 minute workout can be all too accessible. My personal favorites are below. Short, sweet, and sure to make you sore the next morning... in a good way of course!

Remember to mix up cardio and weightlifting/cross training throughout your week. Just like our minds, our bodies can sometimes grow comfortable in one certain exercise if we do it over and over again... and this means less calories burned, less muscle built, and therefore less results! Pick one of these workouts and try it today. I dare you! I know I will be finishing one of these tonight, so you should too!

Salmon Burgers

Last night, I got home from work and had little time between walking in the door and heading back out for our small group. As excited as I was to meet with my ladies like every other Monday evening, I couldn't help but wish I had a little more time to exercise and make something yummy for dinner.

Luckily, this little thing called Pinterest was invented and 10 minute workouts were posted in every nook and cranny of the site. I changed into my jammin' soffees (yes, I said jammin'- they are neon pink, yellow, and blue) my purple sports bra, and sweat out to the following workouts-

followed by...

After this quick yet heart pumpin' workout, I had about twenty minutes to get ready and head to the other side of the city. My stomach was growling, so I knew I couldn't ignore the beast that is "ravenous hunger".

Looking through my pantry and newly-stocked fridge, I got the craving for some seafood... Salmon Burgers, to be exact. I was new to this dish, but I took a crack at it...

Ingredients:
1 Can- Pink Salmon
(make sure you get it in water, not oil! Saves calories and the slimy texture)
1 Egg
1 Wedge Laughing Cow French Onion Cheese
small pinch shredded mozzarella
2 Tbs Parsley Flakes
1 Tbs Garlic powder
1/8 cup flour *As a gluten-free eater, I used Pamela's Pancake and Baking Mix-Which you can find at Target!*
Salt and Pepper to taste


In a large bowl, combine all ingredients above and mix with a fork. Form into two small patties and set on plate. Heat medium skillet with 1 tsp coconut oil (veg. oil works too) until hot. Place patties in skillet, cook for 3-5 minutes until crispy. Turn and repeat on other side.

By this time... I was feeling a little bit like this...

I placed my patties on a bed of spinach, jalapenos, and baby portobellos. So I sat down with my concoction and devoured the fish patties in no-time! And with two minutes left, I wiped my mouth clean to eliminate the evidence... then out the door I went!

Happy Tuesday, web surfers!

Healthy Treats

I was just informed ALARMED at the fact that Easter is only 55 days away. March 31st, also known as the segway into Spring, is just around the corner and I for one want to fit into a teeny weenie some-mis-matched bikini when the sunshine makes its grand debut...

Hello, College Days!

To help me get back into suit shape, I've been looking through Pinterest recipes, tips and tricks to help whip this bod into firm and fab!

One treasure I stumbled upon was this recipe for No-Bake Peanut Butter Protein bars...

With every ingredient already in my pantry (because my breakfast smoothie has a recipe longer than the Grammy's guest list), I decided on a whim to give it a try. Mix Chia seeds, peanut butter, honey, protein powder, and oats and you give birth to...

And these babies were tasty, too! Filling and fueling, I give these snacks two thumbs up! Get the RECIPE here along with more tips on eating and living healthy!

The Pain is Back

It's been a beautiful week here in the Mason Dixon state, but instead of running around to view all of the blooming flowers and green trees outlining the blue ridge, I have been sitting in my basement with a heating pad nursing my ailing spine.

When I was 8 years old and began the ever-going complaints of my back on the daily, my parents took me to see the doctor... only to have me diagnosed with Idiopathic scoliosis. When you're 8, the sound of something so terrifying as a long, unable-to-pronounce medical term can send you into the state of pure panic. Luckily, my mom sat me down later and told me it was only a minor curve, and would most likely not cause too much disruption in my daily life. Pain was expected to come in waves based on the intensity of activity, and could usually be healed with rest, heat, ice, and some easy stretches prescribed by my physical therapists.

Well, here I am. 14 years later and pure panic has dissolved into pure frustration. It's been over two years since I have taken this much time off of running, and the rest (although welcome the first four days or so) has allowed me to take slow walks through the sunshine and stretch like no ones business... I miss my sunrise 5 milers.

But with all injuries and ailments comes a period of restoration and healing. I just wish I was more patient... Oh well. Until this back pain shapes up and ships out, I will be enjoying the company of friends and family, eating LOTS of Guac for tomorrow's Cinco De Mayo celebrations, and working hard on the moving process (27 more days until the big move down south!!)

I have been obsessed with this song performed on Glee this week, and how fitting! Remember, it's hard to dance with the Devil on your back, so shake it out! Gonna be shakin' all weekend, hopefully he'll get lost by next week!

:) Happy Weekend, Wonderful Peoples!

Indoor Workouts

As I mentioned before, Spring has taken a vacay, and Winter has taken its place. Don't get my wrong, I love the Winter season, but not in April when I've already rearranged my closet and the bikini rack has already been utilized several times! Dear mother nature, I don't know who hit the rewind button, but I'm ready to get back to our normally scheduled program, pwease!

Because the temps have been a little less than chilly, I've been finding ways to exercise indoors. Thankfully, I was advised to checkout The Workout Trainer app from Skimble (iPhone) which has been my abs and arms savior these past few days. I mean, seriously, this thing can whip your tail!

I've found the "Abs and Stretch" workout that lasts only 12:30mins can be just what the doctor ordered for a thorough ab workout. If you listen to the trainers (For free, you get a creepy robotic chick. Work past that.) You can get a crucial ab workout in! I paired two workouts from the device with a brisk, thirty minute uphill walk on the treadmill (Breaking after 10 minute intervals to do abs and stretch workout)

Battling yet another back attack, looks like I will be laying off the very long runs, (Unfortunate, because This Chica and I will be competing in this baby come September!) but come any day without a windchill, I look forward to at least a light jog in the sunshine. Until then, technology can take the front seat as I drive through another workout. Skimble called Shotgun, No Blitz!

Quick post-workout smoothie

This recipe is quick, easy, tastey, and perfect to refuel after a long run! Potassium, carbs, calcium, sugars, and antioxidents. Boom! The whole she-bang!

Peanut Butter Slam Jam Smoothie

2 Tbs Peanut Butter (I used Jif Naturals/Organic with no added sugars)
2 cups 1% milk
1 Handful of black berries
1 Banana
1 Squirt Honey

Blend that baby and you're ready to slurp! 

Now, excuse me as I escape the howling winds and cold temps by snuggling with my blankey and listen to Ray on repeat.

Funky Shorts

I sure do miss those Cross Country days. Weekends in high school spent racing on grassy hills and muddy slopes in butt-huggers. Call me crazy, but these bathing suit-looking bottoms were the most comfortable things run in...

And now that training is starting back up for spring and summer tri's and 5k's galore, the best way to motivate this chica is with some stylish spanx!

Like these designs from Funky Running
My personal favorites are the ones with the most vibrant, colorful, full-fledged patterns. Because I want to be picked out of a crowd when I am climbing those hills come mile seven!

Also, the red dog paws and sunshine tye-dye from THIS SITE caught my eye...
Plus, I have to look colorful when I compete in this little wonder...

Any of these stick out to you readers? I need some advice on my next race-day-outfit splurge!

Take a Hike

Just as I was just thinking about moving to Los Angeles where hiking is a way of life and trail mix is a meal within itself, I got an invite to join a friend on Sugarloaf mountain to hike the hills. To prep for an afternoon stroll through the woods, I made some garbage to help us fuel. No, not real garbage- a fancy way of saying, empty your cabinets to make trail mix.

 (Cheerios, peanuts, craisins, pretzels, sunflower seeds, and dried blueberries)

Come 1pm, we headed to the base and tackled a 5 mile hike. Good conversation, crisp winter air and abundant sunshine. What a good day to take a hike. 

The View at the Base

The Mighty Hiker

Some Kind of Alter?

Great day for a hike

Frankie and I finishing the day with a smile

Do you have 4 minutes?

I stumbled upon this little video on you-tube and I got tired (and a little sore) from just watching her sweat and do this four-minute workout. I mean, MY GOODNESS! Look at these abs! Something here is working for her...

I tried this workout this morning, since I only had 20 minutes before I had to get out and get my day going, and did it whoop my tail!

15 seconds "Blaster" push ups. 5 seconds rest. 15 seconds "Jumper", then 5 seconds rest. Do this repeatedly for 4 minutes. Your body will scream through the wonderful pain, "THANK YOU!"

Healthy vs Skinny

Our bodies are our gardens - our wills are our gardeners. ~William Shakespeare

I have been active since I can remember. Skiing in Colorado by the age of five, basketball and softball since six, then becoming a full time cross country and track runner in high school. I was always on the move. The thought of "watching what I eat" was something of a distant whisper only noted in fashion magazines and exclusive gym VIP rooms. In other words, I ate what I wanted with out a care because I knew I'd burn it off the next day.


(seconds on icecream... yes those are m&m's)

Then college came, and after a semester on the track team building muscle like a machine, I gained 15 pounds. When I went home for Christmas break, I heard wonderful comments from my family including, "Goodness, you got some muscle on you," "Where did my tiny Maxann go?" and my personal favorite, "I thought you were running track, not playing football!" It's true, my neck was thicker than a big rig wheel and I could bench press my own weight.

Unfortunately, when I returned to training come January, previous issues with scoliosis interfered with my field events and I had to quit the team. Over the next few months, I couldn't lift nor could I run or do much cardio. So sure, that muscle faded, but i didn't loose the weight. It melted into flabby, unneeded weight from food-therapy. April came and my back healed, allowing me to walk and do light cardio. I shed some weight and in attempts to try to loose the pounds, I also gave up about 1/3 of my intake of food. I was indeed desperate.

When summer came and I took a trip to Alaska, I found myself on the first night in the gym, ellipticalling and overlooking the beautiful sunset over the Alaskan pines on shore (Sunset was at 11pm, sunrise at 4am) I felt great... for 15 minutes. It was then I realized that I wasn't healthy, I was just wasting away. I may have shed the freshman 15, but I also lost my ability to do something I loved- stay active. We also took a free metabolism test that came complimentary if you used the gym more than three days in a row- my metabolism had dropped to only burning 1050 calories a day (without exercise). The gym official (and myself) were stunned. When I explained my diet, he reminded me- your body needs more fuel to re-learn how to burn it. It then hit me- I had sabotaged my metabolism.

This post is to remind ladies that "weight" is not the issue. It never should be. It should be about "health" and how you feel. After this wakeup call, I started doing activities I loved-dancing, running, and yoga. I started to watch what I ate (with wiggle room for treats now and then) but never held back when I knew I should eat or if my stomach reminded me that I was indeed hungry. For anyone who made a resolution to lose weight, do it to become healthy, not just for the numbers on the scale. And find happiness along the way, because HOW you FEEL is ultimately more important than HOW you LOOK