Food Friday!!

Happy Friday Everyone! 

What a great week it has been.  Bend Adventure Boot Camp finished week 5 of its 5 week session this morning!  There has been amazing results and so much support built in the last few weeks. 

This entire week I have been bringing in yummy treats and sharing ways to incorporate new and healthy options to your day. I wanted to pass along all the recipes we shared in class along with today's yummy smoothie. 

You each have worked your booty's off and I hope you all have an "Active" and Healthy week off!

Next Camp Starts June 3rd. Looking forward to working on lifting more booty's to new heights!  

No Bake Protein Bars:

2 Cups quick Oats

1/2 cup natural nut butter ( I love sunbutter)

4 scoops of protein powder ( I am a big fan of Egg White Protein-vanilla flavored)

2 Tablespoon Chia Seed (I use MILA brand chia seed)

1/2+ cup of water to moisten

Knead all ingredients into a large bowl. Line an 8x8 pyrex pan with parchment paper. Spread dough into pan using spatula. Option to add chocolate chips, dried fruit or even spread with a thin layer of nut butter.  Freeze for 30 minutes. Remove. Cut into bars or bites. Refrigerate and enjoy!

On the go energy balls

1 cup almonds + 1 cup pitted dates + 1/4 cup shredded coconut + 1/4 cup chocolate chips + 2 Tablespoons of cocoa powder. 

Put all ingredients above except chocolate chips into a food processor or high speed blender. Blend until super fine.  Add a tablespoon of water if it does not clump right away.  Add in the chocolate chips and mix well.  Scoop out small enough amount to make 1/2" or 1" balls.  Mixture will be damp and a bit sticky but not too soft.  Place the balls on a cookie sheet lined with parchment paper. Refrigerate for an hour.  Enjoy! Store in refrigerator until gone. 

Blueberry-Banana Protein Shake

2 cups water

1 cup Almond Milk

1 scoop of Egg White Protein-Vanilla flavored

1 scoop of Chia Seeds (MILA brand)

2 tablespoons of PB2

1 handful of spinach

Ice is optional

Blend until smooth and spinach is finely pureed. 

Enjoy!  

As for the Egg White Protein.  I use Gold Standard 100% Egg Protein.  I find it is one of the purest forms of protein and does not have any crazy ingredients to leave a funny after taste. You can purchase it at Max Muscle Oregon.  All Adventure Boot Campers make sure to request your discount, you all earned it!

Get Fit. Live Fit. Be Fit. 

Have a great weekend Everyone!

Workout Wednesday

Workout Wednesday

Hello Get Fit Fans!! 

So where did last week go??? It was a crazy busy week for us all so I am sorry for not updating.  I am looking forward to this week's workout as it is seriously one of my favorites. 

As with any workout make sure you properly warm up your body and are fueled for the fun!  

Perform each exercise below for 1 minute. 

Little to no rest in between

Work to Rest

Have Fun!

 

Basic Push-up 

Tricep Extension 

Push up

Bicep Curl

Bicycle Crunch 

Run for 3-5 minutes (outside or on treadmill at incline of 1.0)

Quick Squat

Bicycle Crunch

Static lunge with lateral raise

Bicycle Crunch

Static lunge (other side) with lateral raise

jumping jack

Run for 3-5 minutes (same as above) 

Bicep hammer curl

jumping jack

front db shoulder raise

jumping jack

db shoulder press

jumping jack

Run for 3-5 minutes (same as above)

Push-ups

High knees

Tricep dips on floor

High Knees

Straight arm bicep curls
(arms straight out in front, palms up, curl to 90 degrees and return to straight keeping arms at shoulder height)

High Knees

Final Run 3-5 minutes fast pace.

Cool Down! 

This is a really great workout using the HIIT method.  It will definitely keep your heart rate high so listen to your body and adjust as needed.  

Fuel. Hydrate. Recover and see you next week!

Keep Moving!

Oatmeal Cookie Smoothie

Happy Food Friday!!!

This week I had plans to post an amazing chicken recipe but you are going to have to wait for that one as this Oatmeal Cookie Smoothie knocked my socks off and has made me a happy camper today. Thank you to one of my 6am boot campers, Amanda Morris, for your recipe. This was just what I needed to help me get through the day. It is super delicious, my girls loved it and it is a great way to satisfy a sweet craving. 

Oatmeal Cookie Smoothie: 

In a highs-peed blender (I use a vitamix and have to say it is well worth the investment)

1 cup almond milk

2 cups water

1 cup chia seed (I am a big fan of Mila-chia seed)

1 whole apple (I used a small fuji apple) OR you can use a frozen banana

2-3 dates

1/4 cup gluten free or regular oatmeal

A dash or two of cinnamon

Option: You can add a scoop of vanilla protein powder and make this a meal. I use egg white protein powder as to me it is the cleanest form outside of pea protein and other vegetable based.  

I usually blend the almond milk and water together with the chia seed to hydrate the seed. Then I add the rest of the ingredients and blend. You can also add ice or if you are really on it, you can place your glass or jar in the freezer and it makes it a little icy:) 

Blend well on high and pour and enjoy! 

Have a great weekend everyone and Happy Friday!

Workout Wednesday

Hill Repeats...Why do them? 

I was getting a little bored of running my normal trails and wanted to mix it up. I knew throwing in some hills or speed would spice up my runs. Living in Bend there is a great hill known as Pilot Butte. Pilot Butte is an extinct volcano offering a 500 foot rise right in the middle of beautiful Bend.  I took the trail route which was .9 miles long and decided to run up it as fast as I could. Why you may ask? Well for one, I wanted a challenge,  two, I wanted to mix up my normal running regime and third, there are some great benefits to running hills.  

The benefits of training on hills-

• Running uphill strengthens your main group of running muscles. Strengthening these muscles will most definitely help in preventing injury. We all want to stay healthy and free of injury

• Running hills improves our cardiovascular system which in turn helps us when it comes to speed work and or running faster.  Think of it as resistance training for runners.  

• Running hills will give you a mental edge knowing you can tackle a hill. It makes running in and around all the amazing trails here less daunting.  I feel more confident running hills knowing I pushed myself up a few intervals.

• Running hills adds a variety to your every day workouts. You can accomplish a ton in a short amount of time. 

Here are two of my  STRAVA screenshots tracking each interval.  I focused on trying to decrease my time on the second but both intervals focused on a steady pace.  One thing to note, when running down, I am always go SLOW.  You definitely want to walk or jog slow to restore your leg strength and catch your breath. 

After the second interval and after I made my slow decent down, I made sure to run 5-10 minutes flat and give my legs a little rest.  

I always try and throw in hill repeats no more than once a week and make sure not to follow these days with long or high intensity days. 

Give it at try. If you want to add into your current training regime and are not sure when or how, I am happy to help. You can always e-mail me at getfitwithdanza@gmail.com for more information or personalized training plans. 

Happy Trails!

A little late to my Food Friday post!

Cinco de Mayo!

Better late than never. This past week turned out to be a little busier than normal so my poor little blog seem to take a backseat.  I was sad as this is a place I love to come and share my week.  I figured better late than never so here is my Food Friday post. 

With Cinco de Mayo coming up and with one of my favorite foods being on the menu, I wanted to pass over some healthy tips and recipes for keeping it low cal, full of flavor and still have some fun.
This is what we will be having on Sunday!  

Chicken Fajitas                               
saute chicken breasts into skillet with chicken broth and or stock, you can add in your favorite seasoning. I usually add  fresh ground chili powder, cumin, salt, pepper, garlic, and some chopped tomatoes.  Add fresh peppers and onions if you like them.  Serve over steamed corn tortillas or flour but limit the flower to 2 and the corn to 3 tortillas. Top with salsa and non-fat plain yogurt. You could even add a sliver or two of avocado.  

Mexican Salad                    

Fresh greens, super greens or romaine are my favorites.  Chop some jicama (this has been a staple around our house lateley) copped tomatoes, chopped beets (fresh) and sprinkle a little cotija cheese or goat cheese if dairy does not suit you. You can even sprinkle with some baked corn tortillas. ( I bake these at 350 degrees until crisp) 

Honey Lime Dressing

1/4 to 1/2 of avocado (amazing flavor and amazing healthy fat) 

1/2 cup lime juice

1/4 cup or less of raw honey

s+p

a dash of chili powder

you could also juice one orange for a little added citrus flavor.  

I use our magic bullet for salad dressings ALL the time. You can also store in your fridge and re-use up to 3-5 days. 

New-Refried Beans (from my friend Shanti at Sweat Play Live) Thanks Shanti!!

1 lb. beans boiled till soft, w/ garlic and 1/2 onion (about 2 hours). Put in blender till smooth. Heat 3-4T Coconut oil in pan, add puréed beans and stir till incorporated. Salt. If too stiff..add water till smooth.

Cinnamon Baked Chips 

This is a favorite dessert in our house and they are so easy to make. As I mentioned above in the salad recipe, I use corn tortillas and spray with a little coconut oil and sprinkle with a little cinnamon sugar that I make (cinnamon and raw sugar blend) You can also bake the non cinnamon chips along side them and then you have a really fun small sweet dessert to finish off your Mexican fiesta. No guilt! 

Happy Cinco de Mayo everyone!