Happy Labor Day!

Happy Labor Day!!
Gotta love having a Monday off, making the rest of the week a 4 day week! Today has been a nice and relaxing day, starting off with some left over oatmeal banana pancakes. 
Oatmeal Banana Pancakes

Makes 6 pancakes
Ingredients:
1 cup whole wheat flour
1 cup oatmeal
1 tsp baking powder
¼ cup sugar
1 scoop protein powder (I used Designer Whey vanilla)
1 tablespoon flax seed
1 tablespoon cinnamon
1 cup almond milk
1 egg
1 banana
Instructions:
Mix together the dry ingredients.
Mix together the wet ingredients.
Heat up griddle or pan.
Stir the dry ingredients into the wet ingredients (I used 2 spoonfuls).
Scoop the batter onto and flip once the pancakes start to bubble a bit.
Drizzle with syrup and if wanted add some fresh berries on top and enjoy!!
Printable version here: Oatmeal Banana Pancakes
These fueled me nicely for the Labor Day Team WOD at Crossfit. This one definietly was a good total body workout. Here’s a circuit that takes some of the movements done this am and making it home friendly.

Labor Day Workout

complete 3 rounds with 1 minute rest in between.
What you’ll need: a set of dumbbells (moderate to heavy) & a mat if you don’t want to do lay on the ground

10 burpees
15 V sit-ups 
15 supermans
15 squats with weights
10 lunges with bicep curls 
1 minute of planking
V sit-ups: lay flat on the ground on your back, with legs straight bring legs and arms together to form a V with your body
Supermans: lay on your stomach, lift your arms and legs in the air like superman flying for about 3 seconds & lower, repeat.
Lunges with bicep curls, Lunge forward and do a bicep curl while holding the lunge.
Planks on your elbows (watch your butt, don’t let it pop up!!)

Printable version here: Labor day workout.

After this I came home for quick snack of hummus, crackers carrots and a bite or 2 of greek cookies:
Oh how could I forget, some Kaldi’s coffee and nalgene of water!
Then it was time for the 7 mile run. Since it was rainy this weekend, the “long” run was pushed to today. I was a little nervous because the workout this am was tiring, but I couldn’t put it off any longer so away we went. 
The legs were tired but I made it!!

Attempting to keep on schedule on training for the half in October, this weeks long run is 8, so we’ll see when  I can squeeze. Also 7 miles down to my goal of 50 miles this month!!
After a quick shower, it was lunch time which consisted of leftover stirfry on a pita with some homemade iced tea.
I wanted something sweet and since my peaches are pretty ripe, a peach with cinnamon it was! 
Cut up the peach, sprinkle cinnamon on it and microwave for about a minute and enjoy!!
You can see the steam from peaches. 
It’s been a relaxing day of putting off homework and now its time to tackle it. 
What are you up to on this labor day??
xoxo,

Katie 
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