Work out Wednesday-On the Road

Workouts on the Road

In class yesterday I started out the workout with some basic band exercises. Mainly because I wanted to remind everyone how easy it is to keep your workouts in your forefront while you are traveling for the holidays this year. 

We often get in a car, plane, train or other modes of transportation and sit. How many times have you gotten to your destination feeling like you need a nap?  (by the way, I am raising my hand)

The cure for this???

Yes, you guessed it. EXERCISE!!!  Move around, jump, bear crawl, hop but try not to sit down...again!

I found some great traveling workouts thanks to our friends over at Body Rock and 

theDailyHiit.com. Great inspiration of workout ideas for everyone and of course I just love HIIT workouts. 

These are all 

25 seconds of work.

5 seconds of rest. 

24 rounds. 

12 minutes total.

No Equipment Leg Workout

1. High knees
2. Squats
3. High knees
4. Jump lunges
5. High knees
6. Tuck jumps
7. High knees
8. Wall sit

No Equipment Arm Workout

1. High knees
2. Push ups
3. High knees
4. Triceps Dips
5. High knees
6. Inch worms
7. High knees
8. V push ups

No Equipment Core Workout

1. High knees
2. Crunches
3. High knees
4. Plank
5. High knees
6. Knee tucks
7. High knees
8. Superman planks

 You can see more fun ideas on their website: http://www.dailyhiit.com/hiit-blog/hiit-workout/printable-equipment-workouts-vacation/

Let me know what you think!  Better yet, come join me for a class over the holidays. You can sign up for a class at www.bendbootcamp.com 

Happy Holiday everyone and get up and move!

Food Friday-Gingerbread Protein Pancakes

Food Friday Holiday Edition!

Gingerbread Protein Pancakes

What better way to start your weekend than with a taste of holiday goodness.  Vega recently posted this amazing recipe on their recipe page and I had to try them. 

They are delish! Start your weekend with a great workout and then head home and give this recipe a try, you won't regret it!

Vegan Gingerbread Protein Pancakes

Vegan Gingerbread Protein Pancakes

The Ingredients:

• ½ cup unsweetened apple sauce
• 1 cup non-dairy milk (almond, coconut, rice etc.)
• 2 Tbsp blackstrap molasses
• 1 cup gluten-free all-purpose flour (we used Bob’s Red Mill)
• One scoop Vega Sport Performance Protein, Vanilla
• 1 tsp baking powder
• 1 tsp baking soda
• 1 tsp cinnamon
• 1 tsp ground ginger
• ¼ tsp ground cloves
• 1 Tbsp coconut oil
• Optional toppings: banana slices, chopped nuts, maple or agave syrup

The How: 

1. Whisk together non-dairy milk, apple sauce, and molasses. Set aside
2. In a separate bowl, mix remaining dry ingredients
3. Incorporate the dry ingredients into the wet, mix until just combined. Add more non-dairy milk if batter appears too thick
4. Melt coconut oil in a non-stick pan over medium heat, or use a griddle
5. Add a quarter cup of the batter into the pan. Flip once bubbles have formed and popped (approximately 2 minutes per side)
6. Top with fresh fruit, nuts, or syrup and enjoy!

Enjoy and check out their other amazing recipes for other great tasting dishes. 

 

Workout Wednesday- The 12 Days of Fitness

 Workout Wednesday

'The 12 Days of Fitness'

What better way to kick off the countdown to the holidays than with a 12 Days of Fitness workout. I loved this article posted via the Huffington Post as it really is applicable to the busy days leading up to Christmas.

This workout covers moves that all of my classes are familiar with and on a day things get to hectic or an afternoon you could use a little movement here is a fun way to burn a few extra calories so you don't feel so guilty going to the holiday party and enjoying a small bite of something sweet:)

From the Huff Post December 12, 2013 posting.

You start with one minute of planking on day one. Each day you do the day 1 plus the next day.
So 1 minute of planking + 5 star jumps and so on. You can repeat them each again if you need more of a workout or like I did today, I added 5x1 minutes of planking after my run. Tomorrow I will do the same after my strength workout I have planned. I will do the 1minute of planks and add in the start jumps. I will likely repeat 3-5 times before calling it quits but even if you just do what is listed above it is better than nothing.  As you go more time and more total body workout starts to accumulate and then by Christmas Eve you are in the rhythm and ready to take on the remaining days of December.

I will be posting my progress as well as my classes each day so check back and join in on the fun! 

Here is a fun way to add a bit of intensity to your plank plus working out with a friend is always more fun! 

Get Fit. Live Fit. Be Fit.

www.bendbootcamp.com