power — Blog — Fit Foodie Le

countless outtakes this morning. :shock:

exercise of the day: heel clicks!

HIIT (high intensity interval training) includes anaerobic exercise which is defined as using your muscles at a high intensity for a short period of time. it is awesome for building strength and mass while still benefitting the heart & lungs. my fave benefit- it builds your endurance and ability to fight off fatigue so you can run, bike, or swim, longer and longer each time.

i had my class do these this morning! super sweaty fun, fun.

1. perform a plie squat (knees and toes facing outward) and ensure your knees do NOT extend past your toes at the lowest point in your squat. ever.

2. spring up from the ground using both your upper and lower body.

3. at the height of the jump, click your heels together then quickly return and repeat consecutively from the start.

-------->30-45 sec straight 3-4 reps<-------- no breaks! works: legs, butt, and shoulders.

GET SOME SERIOUS AIR!!!

afterwards, i started my day off with some #pancakeporn - tiramisu fudge pancakes were in the building! i'm giving you three recipes at once, two of which you prolly saw via Instagram by now. just adding them to the fit recipes section, that's all ;)

ah, yaaaas, nothin' like a post-workout stack of cakes. these were inspired by one of my fave sites, Hungry-Girl. i made a few subs though which made those nutritional stats even awesomer.

tiramisu fudge pancakes

the stuff:

pancake batter - 209 cals, 5g fat, 34g carbs, 8g fiber, 2g sugar, 22g protein

1/2 cup oat bran (or ground oats)
1/2 cup unsweetened vanilla almond milk
1 tsp vanilla extract
1 tsp coffee extract
2 tsp instant coffee granules
1/2 cup egg whites
2 packets stevia
1/2 tsp baking powder

creme filling - 24 cals, 2g carb, 4g protein

3 tbsp 0% greek yogurt
2 tsp sugar-free jello chocolate pudding mix

chocolate sauce <----recipe 45 cals, 1 g fat, 10g carbs. OR you can sub stevia for the coconut crystals (15 cals, 3g fat, 2g fiber, 1g protein).

do this:

combine all ingredients for the pancake batter in your blender or food processor and blend until smooth (20-30 seconds).
cook them up like cakes (3-4 minutes each side) in your medium heated, no-stick cooking spray coated pan.
mix creme filling ingredients together (you can totally use cool whip.... i was trying to keep this recipe as clean as possible but dang it cool whip is just amazing and actually tastes better than the yogurt.) #sorrynotsorry.
assemble your cakes and stack them one by one, adding a scoop of creme filling in between each cake. top the stack with leftover filling and oooooooh, go ahead a throw a dollop of cool whip on top!!!!
drizzle your chocolate sauce over the cakes (you can refrigerate it to thicken), dust with unsweetened cocoa powder, and if you need more chocolately goodness (everybody does) add 1 tbsp of mini dark chocolate chips. YES.

stats below using: oatbran, stevia subs, greek yogurt filling. remember to adjust them accordingly to your recipe though. and TAG ME- this goes for Insta AND Facebook. k?

*you can get the coffee extract and the instant coffee granules while you're at it (any kind will do, Folgers, Starbucks, whatever) at Walmart.*

next up,

cinnamon roll pan-crepes

1/2 cup ground oats
4 egg whites
1/2 cup unsweetened vanilla almond milk (or water if you're competing for a show or doing a challenge)
1 tsp cinnamon
half a large banana
1 packet stevia (optional)

sweet greek yogurt sauce:

2 tbsp 0% greek yogurt
1/2 tbsp cinnamon
2 packets stevia
4 tbsp unsweetened vanilla almond milk

do this:

mix until desired consistency and drizzle over your cakes however you please. long as it's pretty. a couple sprinkles of Trader Joes cinnamon sugar grinder and/or Walden Farms pancake syrup and you are good to GO.

stats: 297 cals, 5g fat, 45g carbs, 7g fiber, 9g sugar, 21g protein

last one!

pumpkin spice pancakes

do this:

1/2 cup oat bran (or ground rolled oats)
1/2 cup unsweetened vanilla almond milk
1 tsp cinnamon
1/2 tsp pumpkin pie spice
1/4 tsp cloves
1 tsp vanilla
2 packets stevia
1/2 tsp baking powder
3 tbsp canned pumpkin
2 egg whites

do this:

mix all ingredients together in your food processor or blender
cook up in your medium heated, no-stick cooking spray coated skillet like cakes for 2-3 min on each side.
i actually topped mine with a scoop of granola and some Walden Farms pancake syrup, but you already know the options are ENDLESS.

stats (using oat bran): 206 cals, 5g fat, 44g carbs, 11g fiber, 4g sugar, 17g protein.

you can't control the wind, but you can adjust your sail.

ttyl!

so you're getting your cardio in. you're slimming down overall. awesome. now, you want more definition, a little muscle, and a firmer, flatter tummy. cardio won't sculpt and reshape your body like pumping iron will. time to incorporate some weight lifting. you can totally get your own dumbbells from walmart, academy, sports authority etc., but you can also take a class at your gym:) i'm a little biased being an instructor and all, but i have to say again how classes are so EXCELLENT for motivation, challenging yourself, accountability, and camaraderie. try one. please.

why you should hit the weights:

skyrockets your metabolism. higher metabolism = more calories burned = happy camper. it's also important to remember that the heavier you lift, the more muscle you gain which equals, yes, more calories burned! common sense, but if you never add any weight to your bar (especially if you've been taking the same class or doing the same moves for a while) well, what are you doing? what are you really working towards? you'll risk plateauing and not seeing any changes at all.

reduces your risk of injury, back pain, and arthritis. muscle is not the only thing weights help build- they help strengthen the ligaments and tendons that support your muscles too. this means you won't be injured/thrown around as easily when you're playing contact sports, doing every day activities, or fighting. kidding. stronger bones reduces, slows, and manages those aches, pains, and diseases.

muscle burns more cals than fat. the more muscle you have, the more cals you burn all day long even while sitting around doing nothing important. weights produce 40% more fat loss than cardio alone! you read that right! this explains why i feel so much leaner, longer (a couple days) vs. after a cardio session. you'll start to see some ab action peeking out soon, watch.

produces stronger, longer, leaner muscles while defining, toning, and tightening overall. that nice line running down your thigh is all yours if you want it! if you want to see change, change your weight. lifting 2 lb dumbbells is for the birds. go for the 5's, work your way up to 8's, 10's, 12's, etc. when you start to work harder, THAT'S when you walk by the mirror and give yourself that well deserved double-take!

increases muscular strength and endurance. you'll be physically stronger and better equipped to handle everyday stuff like walking up some stairs without getting winded or your legs feeling like hot jello. not getting debo'ed by a heavy door. lifting a 24 pack of water without throwing your back out. finishing your 5k strong and without stopping this time. progress feels GREAT.

your clothes will fit better. when you no longer need to flex or 'suck it in' in order for a certain body part to be altered or lifted lol, that builds tons of confidence! not only will your current clothes look better on you, a boost of confidence and self-esteem will make you boldly branch out and try on something you normally wouldn't;)

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**ladies- embrace the weights. NO, you won't bulk up. is that excuse still being used anymore anyway? in order to look like a bodybuilder, you've got to train and eat like one. i've been teaching my weights class for over 3 years now and hello, i'm no China or Xena. my class focuses on building lean muscular strength AND endurance, which means we do a high number of reps with med-heavy, challenging weight. my barbel/dumbbells aren't so heavy that i can only do 8, but i can't do 88 either. the end result? definition city.

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being a Lifetime Fitness instructor has its perks! i had the pleasure of subbing a barbel strength class for another instructor sunday, and that was cool cause because lululemon was hosting their r&d (research & development) party that afternoon for the lifetime city-centre instructors!!

i went there immediately after class, family in tow.

as i signed up, the lovely lady in the front excitedly explained that we would be getting a free gift. the first thought that came to mind was 'it's a headband.' so you know i was THRILLED to hear her say 'free yoga pants!' what!? SHUT CHO MOUTH!!!

'why can't you just get the free pants and that be it?' because, Sonny... *blank stare + side eye combo*

they had snacks- fruits, mixed nuts, and coconut water.

i appreciate a supportive top. i have yet to meet a built-in-bra that didn't totally wimp out on me after a few machine washes. i sometimes double up on sports bras so i can wear the cuter tops and not risk exposing myself mid-jumping jack. Casi, the lulu rep above in the pink yoga pants, (check out her fit blog too- the recipes look healthy and tasty!) assured me that this one would do the trick. stylish and supportive. i believed her!

i tried it out in my class this week and it worked fabulously. the thick straps really do the trick and most important, it's not UGLY!!

but back to sunday. enough shopping, time to eat.

so we kept hearing all this commotion and engines revving- apparently there was a car show going on just outside. i'm not really into that sorta thing, but they were cool to look at.

fun, fun. anyway, let's eat. forreal this time. soooooooo nice to see you again, Ruggles Green!

all natural buffalo burger and house-cut fries for hubs,

and spicy grilled fish tacos on corn tortillas with a side salad and honey mustard dressing for moi.

they put dried blueberries and jicama in their side salads. it's different and it works.

i ordered the 'famous butternut squash' for my little man. ooooooh, whatever is in that sweet, crunchy topping i MUST find out. i shamelessly ate more of it than he did.because a meal isn't complete without dessert. gotta end on a sweet note.