Pure Barre

It's 5:35pm on January 3rd and twenty-five minutes ago I finished my first Pure Barre class!

What a sweet addiction this is about to become.  

 This workout is a perfect example of a fun, effective, and difficult workout but not difficult in the sense that you dread doing it.  In fact, it's quite the contrary.

My videos mentioning Pure Barre: click here and also here :)

Pure Barre basically is a mixture of ballet and Pilates that exhausts your muscles and then stretches them out, creating long and lean muscles.  It's toning without the bulk.  The music was upbeat and fun and the classes are small so you don't feel the anonymity of being in a gym.  Now, even though this was my first class, I was SO surprised at how hard it was for me.  When I first walked in, my instructor told me to use 2 lb dumbbell weights.  I politely said I would, but inside I was thinking "oh I'm much stronger than that.  I'll go with 5 lbs."  I'm so glad I didn't.   Lighter was better, but in a week or so, I may attempt the 3 lbs ;).  Also, my legs were shaking during this workout and not even towards the end of the class!  They started shaking maybe 10 minutes into the workout.  It's MUCH more difficult than I had imagined but I haven't exercised to fatigue like that with my own workouts in a long time so it was GREAT to push myself.

Check here to find a Pure Barre near you.  I promise you won't regret it!  I'm going again tomorrow.  And the next day ... :)

Interval Playlists: December

It's December 5th and that means we have a new playlist out for this month!

1. Upgrade U - Beyonce
2. Countdown - Beyonce
3. Get Me Bodied (Extended Mix) - Beyonce
4. Flat on the Floor - Carrie Underwood
5. The Show Goes On - Lupe Fiasco
6. Super Bass - Nicki Minaj
7. Waiting on a Saint - Hank Whitaker ( Click HERE for Hank's Music! )
8. King of Anything - Sara Bareilles
9. Can't Hold Us Down (feat. Lil' Kim) - Christina Aguilera
10. Dirrty - Christina Aguilera
11. Fighter - Christina Aguilera

I couldn't let Beyonce's songs out of circulation in this month's mix, so "Countdown" and "Get Me Bodied (Extended Mix)" are still here, but I've added Beyonce's "Upgrade U."  I'm not sure if they'll stay until January because I want to ensure I don't get tired of these songs!

Lupe Fiasco's "The Show Goes On" was love at first listen with me.  I actually first heard Lupe on The Colbert Report when he was the musical guest star and I was impressed.  I didn't expect to like his music but I think it's a perfect accompaniment to any running playlist.  Especially this song that is all about pushing through hard times.  That is why it is strategically placed in the middle of my playlist because the middle of my run is the hardest time to keep going!  There's waaay more motivation towards the beginning and the end!

The other songs in the middle of the playlist are just happy songs to me.  Nicki Minaj's "Super Bass" always puts me in a good mood, and Hank Whitaker's "Waiting on a Saint"is fabulous.  Hank is a songwriter in Hollywood and writes these songs for other people, not to perform them himself, but used to perform with his other bands.  His music is really catchy and will put a smile on your face. Plus, did I mention he's my big brother?? (A link to his music is up in the list of songs).


Lastly, Carrie Underwood's "Flat on the Floor" is a song that has been with me through many a workout since it came out in 2007.  It's just one of those powerful kick-butt songs, which may be a trend when you see that there are three similarly-messaged songs by Christina Aguilera.  Oh, so I guess the secret is out:  I really like diva voices.  They are strong and when I'm working out, strong is what I want to hear!  That's why I picked these three songs by Christina.  You can't sit still during something like "Can't Hold Us Down"!



Happy running!  For those of you starting exams, stay strong and get some workouts in during the chaos of finals!

Love,
Sarah

Interval Playlists: November!

I'm starting a new series in this blog about workout playlists.  This is the first installment.  When I listen to music as I workout, it's usually when I run or dance because I don't seem to need musical motivation while strength training.  However, music is always welcome for sit-ups, pushups, squats, or what have you :).

I keep my iTunes on shuffle on my computer.  This way I get to hear all of my music because I tend to forget I have some songs until they pop up randomly.  I think it's important to vary the music you exercise to, or you could quickly become bored with it.  Sometimes I like a song so much that I'll listen to it 2-3 times in a run, but I know better.  I'll get bored.  The next time I run and hear that song again, I'll probably slow down.  Seriously!  This happens!  If I really like a song, I'll run fast.  If I don't, I'll run slower...maybe even want to walk.  Long distance running is as much mental as it is physical, so you want music you're into so you keep going!!

This is why I'm creating this blog series:  Interval playlists.  They may be monthly or maybe even weekly depending on the music, but I want to share the music that gets me so amped during a run with you!  SO, here is my playlist for November!

Long story short:  Beyonce.  OMG.  I feel like I don't even have to say anything more.  Just close this page, go download all her music, and run out your front door.  She's so cool and aside from me wanting to be close friends with her, her music just makes me want to move.  Mostly it makes me want to dance, but I find that it's really odd to break out in dance in public, so I opt to run instead.  I keep the playlist on shuffle, too, as to eliminate any premature boredom with the playlist.  So the Beyonce songs make me feel empowered, as if I'm her or something, and make me want to run forever.  When I feel like stopping is usually when "Run The World (Girls)" sneaks on, telling me it'd be lame if I walked during that song, so I keep running.  The FOOTLOOSE songs make me want to dance too so it keeps you moving.  "Fake ID" reminds me of the new Footloose movie in the Honky Tonk where they do the dance that I so desperately want to learn (watching that scene is like, "I have red cowboy boots...I was born for this! LET ME DANCE").  Plus, that kind of music just makes me happy because of my Appalachian heritage ;).  You can't help but smile when you hear "Footloose" and "Let's Hear It For The Boy",  and J-Kwon's "Tipsy" is a throwback to like, 2004, which was a great year, so as far as I can see it, good year =  good memories = happiness = run faster.

1. Fake ID (Feat. Gretchen Wilson) - Big & Rich
2. Footloose - Kenny Loggins
3. Get Me Bodied - Beyonce
4. Check On It - Beyonce
5. Party  - Beyonce
6. Love On Top - Beyonce
7. Countdown - Beyonce
8. Run The World (Girls) - Beyonce
9. Tipsy (Radio Mix) - J-Kwon
10. Let's Hear It For The Boy - Deniece Williams

Add a few of these songs to your playlist and have a blast running to them!  Comment below and tell me what music you have on your playlists right now.

Pumpkin Spice Latte Recipe!

No more going to Starbucks.  No more overspending for coffee.  No more having to wait until October to drink this wonderful treat. You can make pumpkin spice lattes at home now.  (Go ahead and re-read that last sentence....this is a big deal).  If you continue reading past THIS sentence, then I know you're as big of a pumpkin fan as I am.  So, without further ado, I give you the pumpkin spice latte recipe!

1. Make coffee of your choice.  I suggest pumpkin coffee, like Dunkin' Donuts ground pumpkin coffee.

2. Make the latte portion
    *You can do this with any kind of milk, but I will be using almond milk.  To continue making it dairy-free, you can also use rice milk or soy milk*
   
   -  1 c milk

  -   1/4 c pumpkin puree

  -   2 tsp pumpkin pie spice blend

   - 1 tsp cinnamon

   - 1 tsp vanilla extract

   - Sweetness of choice. (Measurements vary depending on what you want to use.  If using Stevia, only use a pinch.  If using sugar, brown sugar, agave nectar, honey, syrup use about 2 tbsp)

    I also like to add a little bit of nutmeg.

    Mix step 2 and microwave it for 1 minute if you'd like, or just pour it in to the coffee.  This brings us to step 3....


3. Pour 1/2 of the milk mixture into the coffee and save the rest for later!  (OR for a refill :D)  I saved the    other half and surprised my friend with a birthday latte.

This recipe is both gluten free and vegan.

Optional:  add whipped cream on top, TruWhip, Cool Whip, or Rice Whip, and then garnish with more cinnamon or pumpkin pie spice :).  There's room for experimentation in this recipe.  If you aren't crazy about overloading your latte with cinnamon and pumpkin pie spice like I am, then don't!  If you want to make it with regular milk, go for it!  This recipe is yours to perfect so that you can have your pumpkin spice latte all. year. round.

Enjoy! 

Protein Pancakes...In the MICROWAVE!!! ...or Panini Maker

Everyone, I have some exciting news!  We've all been awaiting this day for quite some time now...and now it's finally here.  Yes, the day has come when we can make protein pancakes in the microwave. ****(see below for other tip!!)

Some of you may be wondering why this is even remotely exciting when you could make pancakes on a stove but hopefully those reading this who are stove-less (like me!) are just as AMPED as I am!  I love protein pancakes and they're such a great meal that keep me full all morning, but it's so sad to miss out on them when all you have is a microwave.  But, for those of you with a stove, you too can be excited!  This method can save you some time in the morning or if you're traveling.

This project is something I've speculated about for a while now and it took until this morning to attempt. I made the pancake batter as usual (recipe below) and then poured half the mixing bowl's content on to a plate.  Since this was my first time trying this, I put the pancake in for 45 seconds.  This mostly cooked it, but the middle was still uncooked so I flipped the pancake and put it in for 50 seconds.  This made a great pancake!  I still had enough batter for another, so I put it in for 50 seconds on both sides.  Now the consistency was a little different from stove-top pancakes (they were a little more tough...and a little more dry) but it wasn't anything a little almond butter couldn't fix :)

Some things I'd try for next time:
-Playing around with different cook times.

    (45-50 seconds cooked the pancake, but the consistency was a little tough.  Maybe 40 sec/each side would do the trick)

-General tip:  Spray your plate before microwaving!

(Because your plate = your frying pan.  You don't want the batter sticking)


****FOR BETTER CONSISTENCY: Use a PANINI MAKER :)

And here is the recipe for the pancakes.  I tend to experiment with it from time to time.  Today I didn't use blueberries, yesterday I didn't use banana, sometimes I use a splash of almond milk, and sometimes I use 1 tbs Greek yogurt.  And I almost always add nutmeg and pumpkin pie spice and sometimes clove.  However you choose to bake them, I hope this yummy default recipe (courtesy of Tone it Up) and this microwave method helps you make your perfect pancake!

Recipe

- 1 scoop vanilla protein powder (I use Jay Robb's)

- 1/2 mashed organic banana

- 1 tbs cinnamon

- 1 tbs flax seed

- 1/4 cup egg whites

- blueberries

Winning the Food Storage Container Jackpot

I pack my lunches and snacks a LOT.  Packing your food has many benefits.  It’s a great way to make sure you’re eating healthy and it helps you stay focused in class or at work instead of being distracted by hunger pangs. I take small containers of food with me everywhere I go.  They're helpful while traveling or even in your purse while you're out and about. It saves money, too!

I was at Old Navy for some of their great workout clothes when I found all this food storage in the kids’ section.  My initial thought was, “Old Navy sells Tupperware?”  This was quickly followed by intrigue as I inspected each kind of Tupperware they sold.  It’s probably lame that I felt like I was winning the jackpot while looking at all of these containers, but maybe you’ll see what I was getting at when you look at the pictures.  

 Here's an overview:  On the left is a sandwich container and the one on the far right is just another little container for any kind of snack.  The middle three are a bit more impressive, so I explain them in the picture below:

On the left is a container with a removable section that is a little less than 1/3 of the whole container.  Attached to the bottom of the removable part is a spoon that you make by sticking two pieces together.  This type of container would be perfect for something like yogurt and granola.  Put the yogurt in the bottom, the granola in the removable section, and there's already a spoon!  Another good combo for it would be vegetables and hummus.  

The container at the bottom of the picture is a whole set of eating utensils just like the one I described!  BUT, instead of just making a spoon, you can make a spoon, knife, fork, and even chopsticks!  To make the spoon, fork, or knife, you put one of the blue sticks with one of the green pieces.  To make the chopsticks, you just put all of the blue pieces together.  It's great!  I also just used this in my carry on while traveling.  It worked out so well.  I removed the knife part, though.  I wasn't sure what TSA would do so I left that part behind.  

The container on the left is a lunch cube.  It opens up to two sections: one large section where you could put a sandwich or maybe greens for a salad, and another section that splits in to two more sections (if you made a salad with this, you could put vegetables and chicken in the other sections, or put other foods you'd want with a sandwich in it).

I went grocery shopping the other day and found that this same brand of food storage (Sistema) was at my local store.  So, I picked up a slightly different lunch cube that would has a place for smaller foods and even a little cup for dressing or hummus (whatever you'd like).  

And, no judgement on this last one.  But heck, most of this stuff was from the kids' section...

Let me know in the comments if you pack your food, too!  Or what you use to pack it.  Have a great week, everybody!

Post Booty Call Protein Shake

Oh, for those of you who don't know what a "Booty Call" is, it's a term for "morning workout."  So yeah, once again "booty call" and "working out first thing in the morning" are synonymous.  Now that that is cleared up, here's a great recipe for a post-booty call protein shake :)

I made this after my 30 min HIIT (High Intensity Interval Training), abs, and arm session.  I did the Tone it Up Arm workout they posted last week (see here)

So, without further adieu, the recipe!

1 scoop vanilla protein powder (I used Jay Robb's)

1/2 cup Unsweetened vanilla almond milk

1/2 cup water

1/2 cup coffee ice cubes

Couple shakes cinnamon

A shake of pumpkin spice

1 tbsp almond butter

1 tbsp chocolate almond butter

Put it all in a blender and enjoy!  And don't forget your shake dance!