High Intensity Interval Training 1

To say I really like working out would be an understatement. I don't exactly jump out of bed at 4:30 a.m. and smile all the way to the gym, but I can honestly say I smile once I'm there. That smile turns into full-on elation when I'm done with a workout. If I could bottle that post-workout feeling that comes from the rush of endorphins, the increased blood flow, and the feeling of toxins leaving your body, I would be rich, and maybe even finally own a dishwasher.

But, there are other things I love:  reading, baking, watching way too many Showtime series to mention, writing blogs, seeing friends. And, things I need to do:  work, cook, clean, sleep, laundry. Like most people, I don't have a ton of time to spend at the gym. To get the job done quickly, I do High Intensity Interval Training (HIIT) at least twice a week, with random cardio and strength on the other days. 

HIIT is a method of training that burns loads of calories while simultaneously building lean muscle AND increasing your cardiovascular fitness. The theory behind HIIT is simple:  alternate short bursts of high-intensity cardio work at your maximum effort with some working recovery in between. While there is no set formula for a HIIT workout, I use the working recovery time to do more strength-based exercises that allow my heart rate to come down a little.  This type of workout is efficient, and much of it can be done with little equipment. Below is a workout for you to try either at home or at the gym. All you need is a jump rope and some weights. Each exercise should be done with little recovery and transition time in between. Begin with five minutes of warm-up and end with five minutes of cool-down and stretching. 

HIIT 1

Equipment:  weights, jump rope

5:00 Warm-up - light cardiovascular activity

Circuit 1

0:30 burpees

0:30 plank

0:30 push-ups

0:30 squats

0:30 mountain climbers (holding a plank position, alternate pulling knees to chest quickly)

1:00 rest

Repeat 4 times

Circuit 2

1 minute jump rope

0:30 squat jumps (regular squat, but with a hop when you rise up)

1 minute jump rope

0:30 bicep curl

1 minute jump rope

0:30 reverse fly (standing, one weight in each hand, bring chest parallel to the floor, and raise arms out to the side - targets back muscles)

1:00 rest

Repeat 4 times

Circuit 3

0:30 turbo lunges (lunge position, alternating each side with a hop in between)

0:30 front kicks

0:30 shoulder press

0:30 jumping jacks

0:30 side plank (right)

0:30 side plank (left)

1:00 rest

Repeat 4 times

5:00 Cool-down - light cardiovascular activity

Stretch

Smuggled Eggs: Good For Your Mug

This is the first in a short series I'm going to call "Good For Your Mug." In my search for healthy, easy, fast recipes, I have come across some interesting methods for time-saving shortcuts. One of the shortcuts that I have been using a lot lately can be found right in my cupboard:  my coffee mug*. I have been experimenting with some ingredients to bring you the best, most fool-proof recipes that make getting a quick meal together easier than ever. Bonus:  mugs provide the perfect portion control!

This first recipe has served me well for breakfast, lunch, and dinner. It is versatile and can be changed to include your favorite meats, vegetables, and cheeses. It packs a protein punch and is ready in 2 minutes - can't beat that! Need more reasons to eat eggs? Read:  http://gymjunkie-katie.blogspot.com/2011/08/eggs-all-theyre-cracked-up-to-be.html

Smuggled Eggs
1 egg
1/2 C egg whites
1 T favorite salsa (I used Trader Joe's Cowboy Caviar)
1 slice of deli turkey
1 T favorite cheese (I used feta)
Olive oil spray

Directions:  Spray a large, microwave-safe mug with olive oil. Combine all ingredients EXCEPT turkey and cheese; mix well with a fork. Place in the microwave for 1 minute. Remove, stir, add turkey and cheese, and place back in the microwave for 1 more minute. Watch it during the last 30 seconds, as it starts to rise and can make a mess if your mug isn't quite big enough. Remove and empty onto a plate - or enjoy straight from the mug!

*This mug's story... This mug is from The Chocolate Chicken in Door County, WI. Having wanting to go there for years, I finally planned a weekend trip with friends. As soon as we sat down to dinner, my husband began not feeling well. Long story short, he ended up in the hospital having emergency surgery. The one place he wanted to go while we were in Door County was The Chocolate Chicken for a cup of coffee. So, we went for him and got him this mug. I still haven't planned a trip back....

Recipe for Health: Simple Gluten Free Muffins

My gluten free baking adventures have lead me to a tasty, super simple, versatile muffin recipe! Gluten free baked goods can often be dry and heavy. With some experimenting, I've finally found the right combination of ingredients to make this one a yummy crowd pleaser. The versatility of this recipe makes it easy to add your favorites and customize it to your liking. Choose from the add-ins, or create your own! I recently made a batch of cinnamon raisin and the house smelled amazing...

Gluten Free Muffins
2 C gluten free all purpose flour (I used Trader Joe's brand)
1 t baking soda
1 1/2 t xanthan gum
1/8 t salt
1/2 C coconut oil
1/2 C honey
1/2 C non-dairy milk (I used unsweetened almond milk)
2 eggs
1 C applesauce
1 t vanilla

***Options for add-ins:
1 t cinnamon
1 C chopped, peeled apples
1 C dried fruit (I've used raisins and gogi berries in two separate batches; both were delicious)
1/2 C nuts
1 C blueberries (I used fresh for one batch - YUM)

Directions:  Preheat oven to 350 degrees and line muffin tin with paper muffin liners. Combine flour, baking soda, xanthan gum and salt in a large mixing bowl. In a large microwaveable bowl, combine oil and honey and microwave for 30 seconds, or until oil is melted and the two are very runny. Beat into this mixture the milk, eggs, applesauce and vanilla until combined and smooth (do quickly, as the coconut oil returns to a solid at room temperature). Add to the dry ingredients and stir until batter is smooth. Choose your add-ins and mix them in here. Pour into prepared tins. Bake for 15-20 minutes, or until golden brown on top and springy to the touch. Cool and store in airtight container in the fridge or freezer. Makes 15-18 muffins.

Recipe for Health - Gluten Free Flour Tortillas

Since cutting down on my gluten intake, I have been severely limiting myself on one of my favorite go-to quick snacks - a peanut butter and jelly tortilla wrap. They worked for breakfast, lunch, dinner and everything in between for a quick, portable, fiber and protein fix. When I tried to find gluten free tortillas in the grocery stores, I either a) couldn't find them or b) wasn't willing to pay $5/bag for them. So.... I started experimenting at home.

My first attempt ended in a not-unpleasant, but not tortilla-like, crepe. They were okay-ish, but a little eggy. The second, egg-free attempt, was perfect!

Gluten Free Flour Tortillas
1 1/2 C Trader Joe's Gluten Free flour
1 1/2 t xanthan gum (I had to go to Whole Foods for this. Warning:  it was expensive, but you need very little of it at a time in gluten free baking, so it lasts awhile.)
1 t baking powder
1/2 t salt
3 T coconut oil
2/3 C warm water

Directions:  Mix all the dry ingredients together. Add oil and use hands to incorporate; texture will be lumpy at this point. Add warm water and mix. The dough will be VERY sticky and look like the picture on the right. Once mixed, let the dough rest for 5 minutes, during which the water will be absorbed and the dough loses some of the tackiness. Put a pan or griddle on high heat.

Use your hands to roll the batter into 8 separate balls (about golf ball size). Place one ball between two pieces of plastic wrap, flatten with your palm, and then roll out until very thin. The pre-cooked tortilla will be very fragile. Carefully remove from plastic wrap and place on hot griddle for 10-15 seconds each side. Remove and cool. Repeat for the rest of the dough.

Trick-Your-Friends Cookie Pie

Confession time:  I am smitten with sweets. I cannot be trusted to control myself in a room with chocolate anything. I only celebrate my birthday for the cake. I still run up the basement steps really fast because I'm afraid of what's lurking in the dark behind me. I will stick to food confessions.

You can keep your soda, chips, candy, and any other common vices, but do not take my cake, cookies or cupcakes. To be able to maintain a healthy weight AND enjoy sinfully delicious desserts, I have had to get pretty creative - chocolate tofu (not terrible), black bean brownies (pretty terrible), spinach and chocolate smoothie (tragic). Nothing has satisfied my sweet tooth and my daily calorie budget like this simple, high-protein, high-fiber, pie. All you need is a food processor, an oven, and a few unsuspecting friends. I have learned that I am running out of the latter - it seems people have figured me out...

Trick-Your-Friends Cookie Pie
2 cans organic garbanzo beans, drained and rinsed
1 C quick-cooking oats (can be gluten-free)
1/3 C organic applesauce
2 T melted coconut oil
2 t vanilla extract
1/2 t baking soda
2 t baking powder
1/8 t salt
1 C organic sugar (white, brown or coconut sugar)
1 serving stevia or to taste (if not sweet enough, add a pinch more)
1 C chocolate chips

Directions:  Preheat oven to 350 degrees. Lightly grease a standard-sized 9.5 inch pie plate. After beans are drained and rinsed, blend them in the food processor. Once smooth, add remaining ingredients EXCEPT chocolate chips. Run the food processor on highest speed until the batter is very well processed and smooth. Turn off the food processor and transfer the contents to a large mixing bowl. Fold in the chocolate chips. Pour everything into the pie plate and smooth out the top. Bake in the oven for 40-45 minutes, or until a toothpick inserted in the center comes out clean. Remove, cool, slice and serve. Keep the uneaten portion refrigerated - if there is any! And lastly, save sharing your secret ingredient for when the dishes are being washed.