Wednesday Ab Blaster

After your morning cup of coffee, here’s a little ditty to get your abs a wake up call. Enjoy!!

ab blaster

Quick ab blaster to get you feeling the buurrrnnn

Run through the movements 5 times. The 1t time 5 reps each, 2nd time through 4 reps, 
3rd time 3 reps, 4th time 2 reps, 5th time 1 rep.
Regular crunches
-Right leg crossed over left
-Left leg crossed over right
-leg straight in front of you
-Feet in the air (toe touches)
-bicycle ( full leg cycle (right elbow touching left knee, left elbow touching right knee) is 
one rep)
-pushing arms through legs (arms straight , pulse arms through bent  legs)
Feel the buurrnnn!!!
Printable version ab blaster



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
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
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??


It’s as easy as burning 50 calories

So every morning I look at my emails and particularly caught my eye. It was from That particular article discussed 50 ways to burn 50 calories. Mind you, these are based off of a 150 pound person. Keep these in mind when your doing your day to day activities. I know for myself I tend to over exaggerate how many calories I end up burning or don’t burn. Reading these really helped to put calorie torching into perspective. Find the full article here:


  1. Biking: 23 minutes of casual cycling
  2. Cardio dance class: 15 minutes
  3. Elliptical: 8 minutes
  4. Jumping rope: 9 minutes at a moderate intensity
  5. Lifting weights, vigorously: 15 minutes
  6. Pilates: 24 minutes
  7. Rowing machine: 13 minutes
  8. Running stairs: 6 minutes
  9. Running: 9 minutes of running at a 6 mph pace
  10. Swimming: 15 minutes moderate intensity
  11. Walking stairs: 11 minutes
  12. Walking: 20 minutes of walking at a 3 mph pace
  13. Water aerobics: 23 minutes
  14. Yoga: 20 minutes
  15. Zumba: 11 minutes

Sports and Leisure Activities:

  1. Basketball, shooting hoops: 20 minutes
  2. Bowling: 30 minutes
  3. Dancing around living room: 20 minutes
  4. Darts: 35 minutes
  5. Golfing, carrying clubs: 15 minutes
  6. Ice skating, moderate: 18 minutes
  7. Kickball: 13 minutes
  8. Mini golf or driving range: 30 minutes
  9. Playing catch with a football: 35 minutes
  10. Playing Frisbee: 30 minutes
  11. Playing soccer, casual: 13 minutes
  12. Skiing,downhill: 10 minutes
  13. Softball or baseball: 18 minutes
  14. Tennis (doubles): 21 minutes
  15. Tennis (singles): 15 minutes
  16. Treading water, moderate effort: 23 minutes
  17. Volleyball, recreational: 26 minutes
  18. Water skiing: 15 minutes

Yard Work:

  1. Mowing the lawn: 20 minutes
  2. Painting house: 18 minutes
  3. Raking leaves: 23 minutes
  4. Shoveling snow: 15 minutes
  5. Washing the car: 20 minutes
  6. Weeding the garden: 18 minutes

Everyday Activities:

  1. Carrying an infant: 24 minutes
  2. Cleaning, moderate effort: 26 minutes
  3. Cooking: 34 minutes
  4. Doing dishes: 40 minutes
  5. Mopping the floor: 20 minutes
  6. Playing with children: 23 minutes
  7. Pushing a stroller: 35 minutes
  8. Rearranging furniture: 14 minutes
  9. Shopping: 38 minutes
  10. Sweeping: 23 minutes
  11. Walking the dog, 26 minutes

More to come on the move tomorrow. This whole move has just wiped me out and it’s time for bed.



Hello Treadmill, long time no see

 Oh 100 degree weather, how you drive me to the treadmill. Since I failed at running this am (darn darkness outside) I had to go run on the treadmill after crossfit. I forgot how much I have a love hate relationship. I love that I can run indoors in air conditioning, hate that I cant constantly see how long I’ve been running. Love that I can watch TV while running, hate that if I speed it up a bit too much to push myself I feel like I’m going to fly off, I digress.
There’s the workout I did on the treadmill today. I was a sweaty mess from this (and of course the lovely crossfit workout we did). This kept me entertained yet still feeling like a got a great run in.

30 minute treadmill workout

0-2 minutes warm up

2-5 minutes .5 incline moderate speed ( you can carry on a conversation but still working, starting to break a sweat)
5-10 minutes .5 incline moderate to fast speed (conversation  is more difficult, starting to breathe harder)
10-15 minutes: 1.0 incline moderate speed
15-17 .5 incline fast speed
18-20 1.o moderate incline
21-23 .5 incline fast speed
23-25 1.5 incline  moderate to fast speed
25-27 1.0 incline fast speed
27-29 2.0 moderate to fast speed
30-31 sprint to the finish!!!
32-35 cool down no incline
So it’s a little longer than 30 minutes but taking out the cool down and warm up you’ll hit 30!
Choose speeds that you can be challenged on. The fast should leave you huffing and puffing and the moderate enough work to still feel it but be able to catch your breath. 



4th of July Recap

Fourth of July was an amazing day vacay in the middle of the week. With the F***ing bike club ride Tuesday night, I woke up just starving. So I whipped up a patriotic meal of banana pancakes (thawed from the freezer), scrambled eggs with salmon and basil, a mini pita with jam and some fresh berries. 
 Just the food I needed to get me through them morning. Since I had the day off, and needed to get ready for the bachelorette party, I spent most of the day baking. I made, a cake, cupcakes, and cookies. The cookies were oatmeal chocolate chip cookies, the cake was half vanilla, half chocolate, and the cupcakes were left over batter. 

I wouldn’t have thought that making these would have taken so long, but when you get distracted it ends up taking a good portion of the day. Before I knew it, it was time to go to the cardinals game. 
 I was in luck because the Cardinals were playing the Colorado Rockies. I felt like a traitor for cheering for the cards, but the rockies are pretty bad and St. Louis is now my new home town, sooo time to convert over. It was SO hot out at the game. Just standing still caused sweat to run down your back. For those who aren’t living in the St. Louis area, we have had over 10, yes 10 days in a row of above 100 degree heat. To cool off, a Bloody Mary was in order. 
 The cardinals pulled off a win, and we celebrated watching the fireworks over the Arch. I love fireworks. They signify such a happy occasion. You can’t look at fireworks and not have a smile on your face. It was not a late night as it was a work day in the morning. However, heres’a a mini workout circuit inspired by all the goodies I made on the 4th, 

Too Much Baking Circuit

25 squat jumps with hands above your head 

7 push-ups
 25 squat jumps with your hands above your head
 7 pushups 
40 seconds of planks 
7 pushups 
40 seconds of planks
7 pushups 
25 burpess 
 25 burpees 
7 pushups 
and you’re done!! 

I promise tomorrow  I will post those recipes, this girl is exhausted from the past 4 days. Tomorrow is a big day, I’m going to try to run. Keep your fingers crossed for no ankle pain or issues!!

 xoxo, Katie

weekend in the middle of the week!!

Woo hoo its the weekend!! Well not really since its only Tuesday but as I sit here and eat a frozen banana with PB2 and cinnamon chips, it sure feels like it. Tomorrow I have my first day of ETO, which is awesome because I get paid not to go to work. That’s a big win my friends.  This morning I woke up starving so I had a pre-breakfast snack of toast jam, and lox.
 Then when I got to work, I had some overnight oats with PB2 and a 1/2 of a banana.
 Lunch was a salad with some lentils, and dinner was leftovers of baby back rib meat with lentils, sweet potato and some edamame. All very delicious. 
Since in my mind today is like a Friday, I have a wicked awesome circuit to share with you all. This will definitely get your heart rate up, you sweating, and ready to showing some skin for tomorrow.

4th of july workout

1/2 mile run (if you can’t run, 1000 meter row)

50 pull-ups or rows
100 push-ups
200 air squats
100 crunches
1/2 mile run
(adapted from CrossFit)
Printable version: 4th of July Workout
It’s a short workout, but a good one. Try to take as little rest as you can to get max results. Well friends, I’m off to some 4th of july festivities, a bike ride under the moon!!

Tired girl

How did everyone do with their goals today?? 
I succeeded!!

I brushed my teeth for 2 minutes and got a smiley face

 and i finished drinking my second tumbler of water on the way to work, so we are going to count that as a win.

Today was just so pretty out, I had to take a picture while driving ( I know that’s probably crazy dangerous but doesn’t it just look gorgeous out??)
 When I got to work, I enjoyd some Chobani yogurt with strawberries, blueberries, and raspberries, and some Kashi cinnamon Crunch. I also had a muffin from a friend which was delicious. 
 Work kept me busy all the way til lunch which was a delicious salad
 some seduction bread, hummus, and gorgonzola roasted crackers and water. 
 Then it was time to go to a few meetings and before I knew it, I was getting a little hungry (which was conveniently right before my workout). So I had a half of a luna bar and a peach.
 Then came dinner.  I was in a rush and really wanted to watch the swimming Olympic trials (more on that in a minute), so I made another salad with edamame, strawberries, blueberries, feta, and had some cucumbers, carrots, more seduction bread, cherries, hummus, and and some chicken meatballs. 
Crazy random dinner but  delicious. And I’ll be honest, I had a Skinny Cow Ice Cream sandwich. The stress or anxiety of this test is getting to me and ice cream just sounded so darn good ;).
Anyways back to the Olympic trials. Watching these races was giving me the chills. It made me realize howmuch I miss swimming.
That blue of the pool, the sound of the beep, the whole environment I’m really starting to miss. Maybe once school settles down, I’ll look for some meets and maybe even a masters team to join. However there is one thing I’m not ready to do again. Early morning practices. With work, my early morning practice would need to be at like 4:45 or 5 and I will not be getting out of bed and in a pool at that hour.  Thursday I will be going to the pool and hopefully i’ll still be having that itch to really get some good yardage in. I know yesterday I said we’d be talking about hydration and a circuit set. We will be doing 1 out of the 2… the circuit set. 
without further ado, here it is:

Totally tuesday 30 minute circuit

This circuit is broken into 3 minute sections. You will do 45 seconds on 15 seconds off. If this is too intense, do 30 seconds doing the activity and 30 seconds resting. You want to do as many reps as possible in the 30 seconds. Try to beat your number each time!!! 

-3 minute warm-up (30 seconds running in place, 30 seconds butt kickers, 30 seconds high knees, 30 seconds standing lunges, 1 minute of stretching)

– 3 minutes: squat jumps( get in a squat position, 90 degrees and jump up as fast as you can)
-3 minutes: walking lunges 
-3 minutes: burpees( start standing, bend knees hands to the floor, jump legs back to a plank, pushup, drive legs forward, jump up- that’s one rep)
-3 minutes: pushups
-3 minutes: Star jumps (stand feet toether, crouch down into a squat with your chest on thighs hands on ankles. Explosively  jump into the and spread arms and legs to make a star)
-3 minutes:air squats
-3 minutes: planks on elbows
-3 minutes: mountain climbers (on hands and feet and climb with feet)
cool down.

This is a quick workout to get all of your major muscle groups in. It is a little light in the back but it will make up for it everywhere else. 

I’m off to go study.
2 days until the test
31 days til the Olympics
Nutrition Fact of the Day: A step I diet  is a diet that follows 8-10% fat; <300 mg cholesterol. First line of defense against high cholesterol. It only gets more strict from here folks.