Recipe of the Week - Healthy Applesauce Carrot Muffins

I like to throw caution to the wind and actually make a healthy muffin on occasion. It's a crazy concept, I know. My son likes to eat muffins before school, but I don't like giving him a "muffin" that is basically an unfrosted cupcake. As a result, I'm always looking for yummy-yet-healthy muffin recipes.

This recipe is a winner! It is full of healthy ingredients, yet it's tasty enough to appease my sweet-toothed son.

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Recipe of the Week - Grilled Chicken Salad With Strawberries and Spinach

I crave hot weather and humidity. Yes, you read that right - I love the humidity. I love summer food, swimming outside, wearing sundresses and being wrapped up in the warm humidity.  

Although it's technically fall, we are still enjoying warm weather in Kansas. I wanted to prepare one last grilled dinner before we stowed the barbecue for winter. I picked this Grilled Chicken Salad with Strawberries and Spinach recipe from Skinnytaste, and I was not disappointed.

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The Cupcake Workout - Seriously!

Confession: I ate a TON of cupcakes on Saturday. I was stressed,  working on a deadline and in perfect view of them sitting on the counter. I probably should have stopped after the first bite, but I kept eating because they tasted delicious. (If you are looking for a great chocolate cake recipe, check this one out!) Anyway, fast forward to Sunday -  I felt lethargic and icky. I wanted to get myself moving and sweat out some toxins.

That's where this "Cupcake Workout" came from. It is NOT intended to "work off" all of the calories I consumed. It's just a workout to get your body moving and break a sweat.

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Calorie-Torching Pyramid Workout

I have an aversion to doing the same workout more than a few times. I always want something new.  A new workout doesn't necessarily have to be full of different exercises, I just need to switch the format. If I've been doing workouts with a high number of repetitions, then I need to switch to a timed, circuit workout. Changing the format makes the workout more interesting, and the time passes by quicker (and that's a huge bonus)!

A pyramid workout is one of my favorite formats.  

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Small-Space, Full-Body Workout

A few weeks ago, I was staying in a hotel with my son. He likes to sleep in, so if I wanted to squeeze in a morning workout, I had to do it in a very small, confined space. I also had to make sure it wasn't super noisy. That's how this workout was created.  It was just supposed to be something to get me moving; however, I was sore the next day. I'm not sure if it was the squats, lunges or all of the above!

Whether you are traveling or just looking for a new workout, give this one a shot!

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Recipe of the Week - Grilled Honey Mustard Rosemary Chicken

Have you ever flipped over a bottle of store-bought marinade and read the ingredients? It's somewhat horrifying - there are a lot of ingredients that are definitely not "natural." After realizing this, I started making my own marinades. I'm always on the hunt for tasty, healthy marinade recipes to spice up my meals on the grill. 

This week's recipe is one of my go-to marinades. The ingredients are easy to pull together, and the flavor is amazing. I

 

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Interval Workout that Will Make You Sweat

In the summer, my son and I participate in a local fitness program called Red Dog Days. It's free and there's a wonderful variety of participants - young, old,  beginners, moms, dads, college athletes and high school athletes.

There are some runs that are Dog Days' traditions, and we all look forward to them. This week was one those anticipated workouts - the Zipper Run.  Although Kansas is considered flat, there are some fantastic hills around the University of Kansas. The Zipper Run incorporates many of these lovely hills - you GET to run up and down five large hills before the run is over.

While I was breathlessly slogging up the hills, I thought about how I like pushing hard during an interval and then having the opportunity to back off until my next push. (I totally coasted downhill.) That's why I love today's Every Minute on the Minute (EMOM) workout. You have a minute to complete your list of exercises. As soon as you are done with the exercises, you can rest until that minute is complete.

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Recipe of the Week - Grilled Pesto Chicken and Tomato Kebabs

I've started being more diligent about reading food labels, and I am horrified by the list of ingredients in some of the products I consume. As a result, I'm trying to make as much of our food from scratch as possible. The only sticking point is that I don't have an abundance of time to make sauces, chop veggies and pull everything together. That's why I love this recipe - it takes little to no time to make this pesto sauce.

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18-Minute Full Body Workout

Last week, a client texted me asking for some workout ideas.  She said she had a set of 5-pound weights and a swiss ball.  I LOVE this kind of challenge; it's fun for me to create a workout that only uses specific pieces of equipment. I texted the following workout back to her, and I decided to give it a try, too. I really liked this workout because it was quick and thorough, which is exactly the kind of workout that I want.

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Recipe of the Week - Baked Ziti and Summer Veggies

There is something about seeing all of the fresh, beautiful produce at the Farmer's Market that makes me go crazy. I buy everything I see and leave with pounds of produce that I'm not entirely sure what to do with. Last year, I went a little overboard during a trip to the market and left with bags full of summer squash and zucchini. After making zucchini turkey burgers, zucchini bread, and zucchini meatloaf, I knew I needed another zucchini/summer squash recipe. That's how I stumbled upon this gem of a recipe from Cooking Light.

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Three Ways to Measure Your Fitness Progress

The scale or a measuring tape should never be the only markers you use to determine if your fitness routine is working.   Your cardiovascular health, your muscles' flexibility and your overall strength are often not visible with those measurements.  That's why I believe in creating benchmark exercises or benchmark workouts. 

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Quick Workout to Get You Ready for Summer

I'm encouraging my clients to add an extra walk, swim, weight lifting session or workout each week in May to help ready them for summer. For many of us, it's been a long winter, and diving into our favorite summer activities sometimes isn't as easy as it was when we last did them in August. I think May is a great time to put out a little extra effort, so you are ready for summer.

To help you get started, here's a quick workout you can do in 20-minutes or less.

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