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Showing posts from April, 2017

Today's 10 Minute Workout

Why HIIT workouts?

I have been asked, 'why are my workouts so short' and 'does it actually work?'
High Intensity Interval Training ("HIIT") workouts have been proven to be extremely efficient! Aside from the convenience of being able to do a workout in a short period of time (which works great for any busy schedule), the fat burning aspects of HIIT style workouts make them pretty enticing!
Doing a ten or fifteen minute workout isn't going to yield great results if you take it easy. My high intensity interval training workouts are exactly that, High Intensity. Ten to fifteen minutes of giving it your all. Raising your heart rate into the cardio/aerobic levels while doing strength training is a great way to burn fat, and build muscle. This helps build your metabolism and is shown to continue to burn fat for the next 23 hours following a workout!
Exert your maximum energy for a shorter period and get maximum benefits from High Intensity Interval Training. Another great part …

Working Out at Home

I love working out at home. All of my body weight exercises are simple and easy to do from my living room. I try to do my workouts when my daughters are napping during the day, but some days that just doesn't work out as planned. Rather than postponing my workouts those days and saying "I'm too busy", I buckle down and get my workout done anyways!
When I workout with my youngest baby who is not yet walking, I can usually put her down next to me and let her roll around while I talk to her through my workout... Exercising with a toddler is a bit more hands-on than that.
My daughter is always happy to jump on my back for piggy back rides while I do Planks and Push-Ups, which is a welcome challenge for me - the extra 25+ lbs really helps push my limits. What I love most about working out around my kids though, is when they laugh, have fun, and participate! I love that my daughter follows along with my exercises and joins in the fun!
Here was today's workout:



Healthy Meal Idea: Chick Pea Quinoa Bowl

I love eating vegan/vegetarian meals and this one was a hit for the entire family (toddler and husband included!) Perfect for a spring or summer time meal, the raw veggies keep it fresh and the lemon helps brings all the flavours together... delicious!

Ingredients:
1 Cup Quinoa
1 Can Chick Peas
1 Tbsp Garlic Seasoning
1-1/2 Avocados
2 Bell Peppers
1/2 Lemon


Instructions:

Cook Quinoa as per package instructions (Add 1 cup Quinoa to 2 cups water. Bring to a boil. Reduce heat, cover and let simmer for 15 minutes.)

On a frying pan over high heat, add Chick Peas and garlic seasoning & toss until heated through.

Slice Avocados.

Slice Peppers.

Slice Lemons.

Add cooked quinoa to a bowl, and top with chick Peas, avocado slices, peppers & garnish with lemon slice.

Enjoy!



Facebook Fitness Challenge

If you love my workouts, then you should get in on my Facebook Challenge Group!

In this group, I provide motivation, inspiration, daily challenges, and healthy meal ideas. I also host giveaway challenges to win prizes just for participating!  It is so much fun to have an entire group working together to achieve their own goals, and it really helps for some extra accountability!

Join my Facebook challenge group here: https://www.facebook.com/groups/241496746293729

And don't forget to like me on Facebook too!
Finishing today's workout, I decided that I am officially addicted to working out. I am always thinking up new workout plans and new exercises to add to my routine, and I love how I feel great after an awesome workout!

I had a little helper for today's workout...




Healthy Side Dish Idea: Beet Salad

Beets (boiled, peeled and diced)
Feta cheese
Optional: Pine Nuts or Candied Pecans
Balsamic Vinegar

Mix ingredients together in a bowl and enjoy!

Healthy Meal Idea: Vegan Protein Quinoa Bowl

Ingredients:
1 Can Chick Peas
1 Bunch Asparagus
1 Cup Quinoa
2 tbsp olive oil
1 tsp salt
1/2 tsp pepper
Juice from 1 Lime
1 tsp Ginger
2 tsp Turmeric
1 Avocado (Sliced)
Lemon Slices (Garnish)


Instructions:
Preheat oven to 450'

Cook Quinoa on stove top as per package instructions.

While quinoa is cooking, toss Chick Peas and Asparagus with 2 tbsp olive oil, 1 tsp salt and 1/2 tsp pepper

Roast Chick Peas and Asparagus on baking sheet, at 450' for 20 minutes

Toss chickpeas with: 1 tsp Ginger, 2 tsp Turmeric, Juice from Lime

Add to each bowl:
Quinoa
Chick Peas
Asparagus
Avocado Slices
Lemon Slice

Enjoy!



HIIT / Tabata Style Workout

High intestity interval training workouts are a great way to get optimum results from minimal workout time.




Healthy Meal Idea: Mexican Quinoa Bowl

- 1/2 cup Quinoa - cooked as per package directions
- 1/2 Chicken breast - lightly seasoned with Taco seasoning and pepper
- 1/3 cup Salsa - Black Bean, Corn, Cilantro & Lime Juice
- 1/4 Avocado - Sliced


Zucchini Oat Chocolate Chip Cookies

With the girl guides out full force, I have fallen victim to cookie cravings. In attempt to curb these cravings while staying partially healthy, I made these delicious cookies!

Ingredients:
1 1/2 cups Shredded Zucchini
1 Egg
1 cup Quick Oats
1 cup Whole Wheat Flour
1/2 cup All Purpose Flour
1/2 tsp Baking Soda
1/3 cup Brown Sugar
1 tsp Cinnamon
1/2 cup Sugar
1/4 tsp Salt
1 cup Semi Sweet Chocolate Chips
1 1/2 tsp Vanilla
1/2 cup Butter (I used homemade almond butter)



Instructions:
Mix together dry ingredients.
In another large bowl, cream together butter and sugars. Mix in egg, vanilla and shredded zucchini.
Mix in dry ingredients.
Drop heaping tablespoons of batter onto parchment paper lined cookie sheet.
Bake at 350 for 10-15 minutes or until golden brown.