Sprint 2 the Table

Appetites and Adventures

Not Dreading Legs

By

Legs are the hardest for me to workout.

 

Hardest weight-wise.  I run.  I ALWAYS take the stairs (8 flights to my condo, 9 between my office and the microwave).  Occasionally I use my kickboxing membership or hop on the stationary bike.

Other than that, my legs have traditionally been ignored.  I even ignored the fact that last week I promised a leg workout… errr… last week.

 

In order to encourage myself to do more leg-strengthening, I put together a routine that also focuses on core (which I LOVE to work) and so upper body.

This will make you sore.  If it doesn’t… you’re super-human you clearly work your legs more than I do. 🙂

______________________________________________________________________________________

1. 30 Second Warm Up

Alternate between 4 jumping jacks and 4 high knees for 3, 30 second sets.

 

2. Twisted Push-ups

Start in push-up position with a dumbbell in each hand and legs slightly wider than hips.  Step your left leg in under your chest (or as close as you can get it).  Be sure to keep abs tight as you rotate hips.

Source: Shape magazine

 

Return to starting position… you’re not done with the first rep yet!  Now lift your left elbow, bringing your dumbbell to your lower ribs.  Hold for 2 secs and lower it back to the floor.  Make sure your hips stay parallel to the floor and your core stays tight.

Source: Skimble

 

Complete 8-10 reps n your left side and repeat with right side.  Repeat for 3 seats (left + right = 1 set).

 

3. Wood Chop

Holding a weight (or medicine ball) with both hands, stand with feet slightly wider than should width apart.  Hold the weight up over the right shoulder (not back or behind you).

Lower the weight down low to the outside of you opposite ankle in a controlled motion.  Keep your chest up and eyes level to avoid back injury.  As you squat, be sure not to allow your knees to cross your toes.

Repeat 10x and switch side to complete a set.  Do 3 sets.

 

4. “Yes” and “No” Machine

If you have a gym with a Inner and Outer Thigh Machine, this is a nice “break” after those chops.

Complete 3 sets of 15 “yes” and alternate with 3 set of 15 “no.”  (Add more “nos” if you need it… you know who you are!) 🙂

No, it won’t keep your thighs from rubbing together (you have to do some cardio or lose fat first), but I like it because it strengthens my hips/thighs for running.  This keeps my knees from caving in with helps my overpronation problem.  It’s all connected!

 

5. Side Step Row Squat

Stand with feet hip-width apart, holding a weight in each hand.

Step out to the right with your right foot.  Your feet should now me shoulder-width apart.  Performa a squat, taking care not to allow your knees to cross your toes.  As you squat, bring bend your elbows so that they rise out to sides and bring weights to chest level.  Be sure to keep your core nice and tight!

Source: Fitness Magazine

 

Return to start position, almost springing off of right foot, lowering weights as you rise up.

Complete 8 reps and switch sides for a full set.  Do 2 sets.

 

6. Reverse Lunge with Lateral Raise

Begin in standing position with light weights in each hand at sides.

As you step back into a reverse lunge, raise weights out to your side at shoulder height.  Lower the weight as you return to the start position.

Do 12 reps on each side and repeat for 2 sets.

7. Seated V-Up

Sit with arms slightly behind you, elbows bent, and fingertips pointed toward your body.  Start with your knees together, legs extended, and heels raised slightly off the ground.

Pull knees into your chest, holding for 2 seconds at top.  Return to the starting point, keeping abs tight.

Complete 3 sets of 25.

8. Mountain Climbers

Start in a plank position with your feet hip-width apart.  Your body should be in a straight line – don’t stick your butt up!

Bend your right knee and pop up, bringing your right thigh under the left side of your torso and leaving your left leg out behind you.

Repeat, alternating legs for 1 rep.  Try to keep a quick pace and tight core throughout.

Complete 60 reps.

Source: Ladies Home Journal

 

9. Bonus Round!!!

If that didn’t burn you out, find the Leg Extension/Leg Curl machine and rock out 3 sets of 12 reps each.

Be sure not to get your weight too high on that extension so you don’t put too much strain on your knees.

Check out more fitness ideas, tips, and trick on my Fitness page!

Now that you’ve completed that awesomeness, pat yourself on the back and be sure to get your 20g of protein to help the muscles recover!

***

I always, always follow up a weight routine with a protein shake.

Is there a body part you slack on working?

What do you eat post-workout for recovery?

Better-Than-S’mores Brownies

By

It’s Weekend Recap Monday!

Saturday I got to see the now 1 week old Jackson – how cute is he?!

That’s my massive-looking finger he’s holding!

Mommy, Daddy and baby are all doing well.  They are all so cute together – I can’t believe the girl I used to run around the softball field with now has a baby.  Totally surreal.  

Of course, I couldn’t drop by empty-handed.

I brought the new parents some of the treats I made to take to a friend’s beach volleyball party.

These baller-friends built a sand volleyball court right in their own backyard.  It stays there year-round.  Coolest.  Idea. Ever.

We braved the heat and played for hours.  I was impressed at the skill level of my friends!  After a few rounds (and a minor injury), I decided to play it safe and spectate.

My thumb is a hard-core shade of purple today.

Volleyball = not one of my many skills

The Chipotle Corn Hummus made an appearance at the party.  

Heat + charred, sweet corn + hummus = Mmmmm.

Oh… did you want to know about that treat?

I put the Edge Brownie Pan mom gave me a few years ago to a whole new use.

S’more Brownies.  Complete with graham cracker crust and toasted marshmallows.

If you have been reading my blog for a while, you know I like to sneak “secret” ingredients into foods.  (I swear by these brownies).

Betcha can’t guess the secret in S’more Brownies…

I used brownie mix.  Don’t judge me.

Rather than adding the called-for water and oil, I added a can of Diet Coke.  You can stop there, but I added an egg to achieve a fudge-ier brownie that would be a bit more reminiscent of melted s’more chocolate.

The chocolate chips in the batter give it added texture and make this even more sinful fantastic.

This may be one of the best desserts I’ve ever made.  (And I make a lot of desserts.)  They’re your childhood s’mores on crack made better.

I can never make these again.  

For at least a week.

S'mores Brownies

S’mores Brownies

Crust:

  • 1.5 C crushed graham crackers
  • 1/4 C + 2 T Earth Balance (or butter)

Brownie:

  • 1 box brownie mix
  • 1 egg
  • 1 Diet Coke
  • 1/4 C chocolate chips (mine came in the brownie mix)
  • Marshmallows

Preheat oven to 350 and grease brownie pan (I used the edge brownie pan).

Mix together melted Earth Balance (or butter) with crushed graham crackers.  Press on to bottom of brownie pan.  Bake for 8-10 mins.

*Here’s where I stopped and froze mine overnight.  #1 I didn’t have time to make it all at one and #2 sometimes freezing a crumb-y crust help it to crisp up/not be too greasy.*

Mix together brownie batter (except marshmallows).  Add the soda in fourths to be sure batter doesn’t get too runny.

Pour batter into the brownie pan on top of the crust.

Bake at 325 for 35-40 mins, until batter is set.

Set over to broil and top the brownie with just enough of the marshmallows to cover (they will expand as they warm).  Place in oven for 30-45 secs, until marshmallows are browned.  Watch them closely!!!

Let cool COMPLETELY before cutting.

***

I love how desserts can be re-thought and made even better than the original.

What is your favorite dessert re-make?

Do you re-create them on your own or try them in restaurants more often?

Four Eyes and 6 Wines

By

How much can you fit into one day?

Apparently I decided to try and find out yesterday.

I ran a new route and even with the (somewhat unexpected) hills and kept a good pace.  My legs felt really stong after a Thursday rest day.

Stats:

  • Distance – 6 miles
  • Time – 48:06 mins
  • Pace – 8:01

My legs did feel a bit heavy at mile 5, but that didn’t prevent me from sprinting to make a cross walk and then running up and down my street to get the last quarter mile (had to make an even 6!).

Recovery smoothie time.  Thursday’s smoothie list reminded me of a old favorite – mocha banana.  It was just as delicious as I remembered.

Mocha = Smoothie in a Mug

I worked from home in the morning, but took a moment to make a crust (to be filled in a few mins this morning).

Any guesses as to what it’s getting filled with?

I also took a moment to learn a very import lesson about why you should wear a shirt while baking.

Due to an eye appointment, I took a lunch break from Excel.

I’m loving my new doc, Dr. Reena Gupta, at Ansley Eye Care!  She fixed me up with an updated prescription and new glasses to replace my old (5+ years?!) pair.  She get extra rockstar points for being at work just 1 month after having a baby!

Which is better?  1?  2?  Or 3?

They arrive next week!

Starbucks has become my home-away-from-home during this crazy work period.

I tried one of their new lunch boxes – the Chipotle Chicken Wraps.

Verdict: Not bad.  It was <400 calories and had 26g of protein.  The sauce was delish and I loved that it came with a piece of dark chocolate.  The tortilla could have been more fresh, but for a boxed lunch it was fine.

After chowing down, I found a new ring in the fiery pits of Excel hell  more working from Starbucks ensued.

No matter – because then I got to celebrate the weekend with an Italian wine tasting!  Perrine does a great job with these at her shop – complete with an awesome cheese spread.

She even brings in the wine makers.  There is nothing cooler than talking to the Italian wine maker while sipping on his wine…

…except when you get that Italian grower to autograph your newly-acquired bottle of his signature wine.

Corinne and I will be visiting Alessandro Bocci and enjoying the wines at Perazzeta in Italia. 🙂

The icing on this day’s cake was sharing one of those bottles over (another) delicious dinner at Bocado.

That beet salad with farro, avocado, hazelnuts, and oranges is seriously addicting.  If you’re in ATL, don’t miss it!

And that, my friends, is how you fill up a Friday.

***

You guys were cracking me up about the peanuts and coke yesterday.  I kind of want to try it…

What are you doing this weekend?  

Is anyone running a race?  I’m missing it after a couple weeks off!

Friday Download

By

Just when I thought it would never get here…

TGIF!!!

 

I’m exhausted from this week.  Tonight I’m unwinding with an Italian wine tasting and dinner with some good friends, new and old.  6p can’t arrive soon enough!

Ah, Napa... how I miss you.

 

Wine-ing Winding down for the week, I decided to do a little “getting to know you” post.  I loved this quiz Jess @ Healthy Exposures did… I’m copying her. 🙂

 

How do you like your eggs? 

Any way but hard boiled!  Qu-egg-sadilla–style is a rare repeat dish (translation: favorite).

 

How do you take your coffee/tea? 

Black.  Like my soul. 

 

Source: Post Collegiate Cats

 

Favorite breakfast food? 

This is the hardest decision I’ve had to make all day.  It’s like picking a favorite child!

Peach Cobbler Chia Pudding

or

Zucchini Oatmeal

 

 

Peanut butter: Smooth or crunchy? 

Typically I choose crunchy.  TJ’s Roasted Valencia, so be specific.

 

If it’s homemade, it’s got to be smooth (mainly because I’m not skilled enough to make it crunchy).

I AM skilled at making it spiced though – Spiced Almond Butter.

 

What kind of dressing on your salad? 

Oddly, I’m not a big dressing person.  I usually go for the salsa or hummus.

More recently I’ve been diggin’ the Bragg’s Liquid Amino spray bottle.

 

 

Coke or Pepsi? 

I don’t drink soda unless I’m on an airplane and really feeling run down.  At that point I will only drink Coke (Atlanta, represent!) and I need a side of peanuts.

 

While scouring the ‘net for a pic of Coca-Cola and peanuts posing together, I learned that some people actually put the peanuts in the coke.

Source: Biscuits and Such

Have you ever heard of/done this?!

 

You’re feeling lazy, what do you make? 

4 words: Whole Foods hot bar.

 

You’re feeling really lazy. What kind of pizza do you order?

*GASP*

Pizza isn’t something to be lazy about!  It must be the good, authentic Italian variety.  If I’m feeling lazy I get it to go (they don’t deliver) from Antico Pizza.

It is best eaten fresh there with a 40.

 

 

You feel like cooking. What do you make? 

Please visit: Sprint 2 the Table for more on my love affair with food/baking/all things culinary this topic. 🙂

 

 

Do any foods bring back good memories?

Some say smell brings you back.  I say food does.  One of my earliest memories is rolling out pie crust with my grandmother.

I also have many a fond memory of making peanut butter cookies and brownies with my mom and wrestling my sisters for the honor of getting to lick the bowl.

It’s serious business for my sisters and me.

Do any foods bring back bad memories?

Gin.  Does that count as food?  *gag*

 

 

Is there a food you refuse to eat?

I’ll try almost anything once… but I did draw the line a couple weeks ago at Escorpian.

 

What was your favorite food as a child? 

Grilled PB&J.  With Cheetos and chocolate milk.  Total comfort food.

The PB gets all melty and the bread is so yummy-crunchy in contrast.  Saltiness from the butter.  Sweet from the jelly.

Source: Funny Spoon

 

Grilled PB&J

  • JIFF creamy PB
  • Grandmother’s homemade muscadine jelly
  • 2 slices of trashy white bread
  • Land ‘O Lakes butter (salted)

 

Make sandwich.  Don’t skimp of the PB.  Butter each side of the bread.  Toast in pan until golden brown on each side.  Inhale.

 

 

Is there a food that you hated as a child but now like? 

Picky doesn’t even begin to describe me as a child.  Nothing green touched my mouth (unless it was covered and smothered in ranch).  I didn’t like cheese.  Or eggs.  Absolutely no cooked veggies.  No water.

If it had any nutritional value (except peanut butter), I wasn’t going near it.  My poor mother.

Now I won’t drink a smoothie WITHOUT adding spinach or kale.  Proof that there’s hope for anyone!

 

Favorite junk food? 

Waffle House.  Double your hash browns for 30 cents more.

Source: Late Night Debates

 

 

Do you have any weird food habits? 

See above comment about spinach in smoothies.  Also see breakfast question for zucchini oatmeal.  Or above answer revealing an odd penchant for WaHo.

 

 

Favorite dessert? 

Anything involving chocolate and peanut butter.  Together. In cake-like harmony.

*cue the music*

Source: Blisstree

 

***

Do I talk about peanut butter too much? 🙂

You can play too!  Is there a food you refuse to eat?

Does food bring back any memories for you?

 

Thirsty Thursday

By

It’s about a million degrees outside.

 

 

The only thing I want for breakfast on these days is a big arse smoothie!

 

My mornings usually consist of the following:

  • Rolling out of bed
  • Wetting down my crazy spiked up hair (short hair + restless sleep = rockstar AM ‘do)
  • Brushing my teeth
  • Eating a date or spoonful of PB
  • Throwing on running clothes
  • Running or the gym


The date/PB keeps me going to 4-6 miles – more than that and I’d need more substance – but in this heat I’m never very hungry when I first get back.

 

The solution?  A smoothie!  It’s easier to drink than eat post-run and the coldness helps me stop sweating (yes, I even sweat post-shower) before going to work.

Ever since the jaw-breaking incident, I’ve been pretty creative with making a substantial drink.

 

99.9% of the time I use a protein powder – bonus is that is adds sweetness without excess sugar.  You can also use dates, Stevia, honey, agave to get the right level of sweet sans protein.

I also ALWAYS toss in a cup o f spinach or kale.  You really can’t taste it and you get all those nutrients.  Why wouldn’t you add it?

 

My Top 5:

(click the names for recipes)

 

1. Sweet Potato

This is a go-to for me.  I usually have a sweet potato laying around.  Usually half eaten from the previous meal.

Adding the potato makes this smoothie sweet, super creamy, and reminiscent of the pie (in a good way – I don’t actually like the pie… maybe a consistency thing?).

 

2. Avocado-Banana

 

Avocados after the perfect ingredient – they give your drink a creamy shake-like texture and have virtually no taste.

I’m always guilty of letting 1/2 an avocado go to waste – I eat part on a salad, the other half turns brown, and I toss it (basically throwing away a dollar per!).  Until I discovered that you can freeze avocado.  Cut it into quarters and toss it in tupperware (with your collection of frozen bananas 🙂 ).

 

3. Butternut Squash-Cherry

 

I hate to play favorites… but this one is my favorite.  It’s like a cherry bomb with squash!  Yes, I realize that doesn’t sound as appetizing to normal people as it does to me.

Seriously though.  Again with the creaminess, but this one has that rich, winter squash sweetness too.  You already know (I hope!) that cherries and chocolate are a great combo.  Just think of the nutrients in this one little drink!

By now you should be bouncing up and down with excitement in your desk chair.  Try it – you’ll know I’m not nuts.

 

4. Savory Protein Lassi

 

It’s no secret that I’m a fan of Indian food.  It borders on addiction.  As such, I naturally love lassis.  Mango is good, but they can sometimes be too sweet.

When I saw a more savory lassi on a local menu, I knew I needed to amp it up with protein and call it a recovery drink.  Indian-style.

 

5. Mocha Banana

 

I cannot believe I almost forgot about this creation!  Banana + chocolate + coffee.  It is a great way to use the leftovers from your pot o’ coffee, ensuring that you’ll be properly caffeinated for the day.

If you are really hard core – and I am – you’ll crumble a chocolate muffin on top too.  Guess what I’ll be having for breakfast… *still kicking self for going so long without this smoothie*

***

Many say they couldn’t get tired of oatmeal or peanut butter or cookies… I couldn’t get tired of smoothies.

What’s your favorite smoothie?

What the one thing you could never tire of?

 

Eggplant Shirataki + WIAW

By

In honor of my crazy work week(s)…

I’m copying the growing wordless WIAW* trend.  Does good food really need words?  I think not.

*As usual (except for last week), Wednesday = Tuesday eats.

But first, a run.  I don’t know why I stopped posting these breakdowns… I like to look back at them.  Nevermind the fact that you have to suffer through them. 😉

Stats:

  • Distance – 4 miles
  • Time – 32:37 mins
  • Pace – 8:09 mins

___________________________________________________________________________________

Breakfast

I did say it is almost worldess WIAW, right?

The delicious Chocolate Breakfast Pudding.  So.  Good.

Lunch

Salad topped with carrots, celery, Purple Haze goat cheese, a Lightlife Chick’n Cutlet.  A bit chewy, but it wasn’t bad!

Snack

Cottage cheese tastes really, really good with peanut butter.  Someone call Intervention.

Not pictured: celery and hummus, Think Thin bar, and random handfuls of cereal.

Dinner

Big.  Win.

Mom recently told me about Shirataki Noodles – apparently it is just tofu pressed into noodles.  It’s gluten-free, vegan, low-cal, and – most importantly – a QUICK-FIX.

The only downside is the smell when you first remove them from the package, but that does go away once you rinse them (thoroughly) and pop them in the microwave for a minute.

To go with my noodles, I roasted some eggplant, red onion, and garlic in a quick vinaigrette.  Then tossed it all with an heirloom tomato (because I didn’t get enough at the tomato festival) and more Purple Haze goat cheese.

Perfect light dinner for a summer day!!!

…followed by a little something I like to call…

Dessert

____________________________________________________________________________________

Roasted Eggplant with Tofu Noodles

  • 1 medium eggplant, sliced
  • 1/2 red onion, sliced
  • 5 cloves garlic
  • 1T EVOO
  • 1T marsala wine
  • 1/2 tsp white wine vinegar
  • 1 tsp herbes de provence
  • 1 tsp red pepper flakes (reduce to 1/2 if you are sensitive to spicy foods)
  • 1 package Shirataki noodles (or 2 servings of pasta)
  • S+P, to taste
  • Optional toppings: fresh tomato, cheese (I used goat)

Preheat oven to 425.  

Cut eggplants into 1/2 inch slices.  Generously salt the slices, allowing them to sit for 15-20 mins.  Wiping away the beads of water that form (this process removes excess moisture – which makes ggplant “slimey” – and bitterness).

Meanwhile, whisk together the oil, marsala, vineger, herbs, and pepper flakes.

Cut the eggplant slices into 1/2 inch cubes and toss in a large bowl with the garlic, red onion, and vinaigrette.  Spread eggplant onto foil-lined baking sheet and roast for ~3o minutes, tossing once halfway through.

Prepare noodles as instructed on package.

Divide among two plates, adding extra toppings as desired (I loved how the goat cheese melted and clung to mine!).

Makes 2 servings (or 4 sides).

***

I’ve taken to working from Starbucks lately.  They have a the bar where I can stand and a constant supply of caffine… perfection.

Do you find you get more work done from a “third-party” location?

What’s the best thing you’ve eaten today?

Chocolate Breakfast Pudding

By

How can you have any pudding if you don’t eat your meat?

 

If you do eat your meat first, Google might give you a green light.

 

 

Apparently Google has begun giving their food a rating system.  (You know, the food that they supply their employees for FREE… no, I’m not jealous…)

  • Green = eat anytime
  • Yellow = eat occasionally
  • Red = splurge rarely


What’s next?  The Google Food Pyramid?

 

 

It is an interesting concept.  I wonder if it has the desired effect?  Would color–coded foods make you think twice?

 

Apparently vending machines (the only items that aren’t free to Google employees) are priced according to nutritional value. 

 

 

For example:

 

“Quaker Chewy Bars are 15 cents each, Famous Amos cookies re 55 cents, and an enormous Ghirardelli chocolate bar

is $4.25.”

 

 

Not that Quaker Chewy Bars are the pictue of health… but there are worse out there.

 

Check out this article for more info.


____________________________________________________________________________________

If you are ME and you want pudding before you eat your meat you simply make it for breakfast.  Breakfast makes sweets acceptable – duh.

 

 

When searching for a sweet yet healthy source of protein for breakfast (read: too busy to go buy eggs or Greek yogurt), look no further then your trusty protein powder/drink supply.

 

Can’t decide between chocolate and vanilla?  Use both!

Want to cinnamon?  Dump it in!

How about some chia seeds for extra post-run hydration?  Done.

Want a little crunch with it?  Those raw Banana Nut Bars I made Friday are even better after sitting a couple of days.

Note: the banana granola and the banana in the pudding were a perfect pair! 

 

You’ve just witnessed the thought process that lead to the birth of Chocolate Breakfast Pudding.

____________________________________________________________________________________

 

Chocolate Breakfast Pudding

  • 1/3 dark chocolate EAS (or any chocolate milk alternative)
  • 1/2 scoop vanilla protein powder
  • 1/2 banana, mashed
  • 1/2 T chia seeds
  • 1/4 tsp cinnamon


Mix it all together and refrigerate overnight (or at least 2-3 hours for the chia to become “pudding”).  Stir and devour!

***

I would love healthier (and free!) options at my office’s lunch spot!

How would you feel if your employer implemented a similar system?

Does your opinion change if they are supplying the food to employees for free?

 

You Might Be a Blogger If…

By

You might be a food blogger if…

…You make party-goers wait while your mom holds a burning tray of so you can take a pic of your triple chocolate red velvet birthday cake cupcakes.

 

…You get unnaturally excited that you got an action shot photo of the Souper Jenny employee adding bacon whipped cream to the tomato tarts.  Yes, it was as fantastic as it sounds.

…Your new favorite band is a the hodge podge of chefs that jammed out after all of the food was eaten at the Attack of the Killer Tomato Festival.  Chef Ford Fry can rock a festival and a guitar, yo.

…The only thing that is more exciting than tomatoes prepared 50 different ways on a Sunday is getting to hold your best friend’s beautiful new 6 lb 11oz and 19.25 inch baby.  Welcome to the world, Jackson Gregory.

_____________________________________________________________________________

Last week was crazy at work and this weekend with all the festivities!  I’m looking forward to getting back on track this week  – both in the kitchen, in terms in my routine, and catching up blogging/blog reading!

 

The weekly recap tradition lives on!  Check back later in the week for a new leg workout – it’ a good one!

 

Workout Recap (7/10-7/17)

  • Monday – Legs, stationary bike 30 mins, 84 push-ups
  • Tuesday – 6 mile run
  • Wednesday – Biceps/Back, 2 mile intervals, abs, 84 push-ups
  • Thursday – 4 mile run, 84 push-ups
  • Friday – 84 push-ups
  • Saturday – 50 mins kickboxing
  • Sunday – 4 mile run/walk, 4.27 mile run, 84 push-ups

_____________________________________________________________________________

 Thank you all so much for the birthday wishes!  The birthday weekend was incredible – I wish you all could have been there too!

Do many of your friends have children?  

Do you like to take them on outings and spoil them?  I can’t wait! 🙂

 

Follow Me!

instagram_b facebook_b twitter_bpinterest_b
rss_a email_ayoutube_b googlep_b

Popular Posts

Home | About Me | Privacy Policy | Fitness | Recipes | Training & Nutrition

Affiliate Links: This site is monetized through the use of affiliate links. This means that if you were to make a purchase through one of these links, Sprint 2 the Table would receive a small percentage of the sale price. Thanks for your support!