Saturday Morning "Justin Workouts" and Lemon Blueberry Scones

One of Brett and my favorite things to do on Saturday mornings is to go workout with our friends Justin and Mary. We call these workouts "Justin Workouts" after Justin, obviously, who creates the workouts for us. Most of the time they are interval workouts that last around 30 minutes and leave us shaky and sore the next morning. 

I used to not care for weight training workouts, or interval workouts for that matter, but these regular Saturday Justin workouts have made me a believer. The time goes so fast because you are constantly changing exercises which is also great for keeping your heart rate up. It's fun to workout in a group too because you can push each other and know that you are not the only one suffering. Of course, I also love being sore the next day too.

Yesterday we did an interval workout that had ten exercises, each lasting for one minute with 15 seconds of rest in between. We did this set three times and we were definitely feeling it by the end. I used 10 lbs. weights while the guys used 20s and 30s. 

30 Minute "Justin" Interval Workout:

- Goblet Squats (we stacked our weights vertically on top of each other and squatted with the weights in between our legs)

- Alternating Bicep Curls

- Mountain Climbers

- Alternating Forward Lunges

- Wall Sit (with our weights on thighs)

- Rotating Planks (start on your elbows in a plank position and rock your hips side to side, keeping your abs tights)

- Spiderman Pushups (These are normal push-ups, but while you are down you lift one leg up to your side, crunching your obliques. Then you push back up and repeat on the other side.)

- Straight Back Rows (Lean forward with your legs slightly bent and your back straight and pull your       weights up to your side and back down. This will work your upper back.)

- Full Body Jumping Jacks (Jump, make an "X" in the air and land with your feet together. Repeat)

- Full Body Squats (Squat with your weights on the outside of your legs. When you come up, curl your     weights up and push them up over your head. Repeat.)

Rest for 2 minutes between each set. Feel the burn!!

Another great thing about Saturday morning "Justing Workouts" is that we often share a meal together afterwards. Smoothies are usually our appetizer before lunch and sometimes I'll bring over something sweet for us to enjoy with coffee.

Yesterday I brought over some of my Pumpkin Chocolate Chip Scones and some freshly made Lemon Blueberry Scones (which may have made us really late cause I underestimated the baking time). Nobody can get in trouble for being late if their bringing over scones though, so no problem there.

Here's the recipe. And I gotta say,  they make for great post-workout fuel.

Lemon Blueberry Scones

(Makes 8 Serving)

 Ingredients:

· 1 1/2 cup whole wheat flour

· 1 1/2 cup all-purpose flour

· 1/2 cup natural cane sugar

· 1 tablespoon baking powder

· 1/2 teaspoon salt

· 1 tablespoon lemon zest

· 1/2 cup unsweetened almond milk

· 1 teaspoon apple cider vinegar

· 1 teaspoon vanilla extract

· 4 tablespoons earth balance

· 1/2 cup unsweetened applesauce

· 1 cup frozen blueberries

Glaze:

· 1/2 cup powdered sugar

· 1 tablespoon fresh lemon juice

Directions:

1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper.

2. In liquid measuring cup, whisk together the almond milk and vinegar together. Set aside for a few minutes.

3. In a large bowl, whisk together the flours, sugar, baking powder, salt and lemon zest.

4. Using a pastry cutter, cut in the earth balance and applesauce until a course, pebbly mixture forms.

5. Add the vanilla extract into the milk mixture and then pour the milk mixture into the dry mixture. Use your hands and mix until just combined.

6. Fold in the frozen blueberries.

7. Place the dough on the parchment paper and flatten into a circle that is about 1.25 inches thick.

8. Cut the circle into 8 wedges and slightly separate.

9. Bake for 25-27 minutes or until a fork inserted into the dough comes out clean.

10. For the glaze, stir together the powdered sugar and lemon juice. Add in more juice if the glaze is too thick and more sugar if it is too runny.

11. After the scones have cooled, top them with the glaze and serve!

Eat Consciously,

     Faith

Who Am I?! (Plus a Mocha Protein Smoothie Recipe)

Before I get to the deliciousness that is in that mason jar I have to talk about something.

Last night I wanted to do a spin class.

WANTED. Even after running five miles already in the morning. Who am I??

I hate spinning. It is my least favorite form of exercise (at least until after it's over when I love how I feel). I am so bad at it and the entire 45 minutes is agony. It takes a lot to get me sweating, but after five minutes in a spin class I am sweating from my shins, forearms, nose...it's painful.

But for some reason I felt the need to get out some more energy after dinner so I went to the last class of the night at our gym which was spin. I didn't hate it either! We'll see if I go to another class anytime soon though. Don't get your hopes up.

Like I mentioned, I went for a five mile run yesterday morning. I would love to run a marathon this year, but I know I'm prone to injury so I'm working on changing my form.

The first mile I ran in Nike Frees which make me land on the forefront of my feet instead of heel striking. I always feel so light and quick when I run like that, but you have to start with short distances to build up your feet strength and calf muscles. 

I'm glad I was only going a mile and then switching shoes because it was quite chilly here in Florida yesterday. As in 45 degrees with decent wind. After my first mile in my Nikes I came back and put on my Asics, grabbed ear warmers and headed back out for four more.

I'm hoping to build up more endurance in my Nike frees so that I can run longer distances with less chance of injury. We'll see how it goes!

Now onto the deliciousness. During my run I was thinking about what I wanted to eat once I finished. Anyone else do that? Our good friend Garret had just stayed the night and had made a ginormous pot of coffee even though there were only three of us. I was trying to think of how to use up all that extra delicious, Starbucks coffee and decided I should try out a mocha smoothie using my new Hemp Protein Powder from Trader Joe's. 

This smoothie is super easy to make and will definitely give you your daily dose of caffeine. You can use any kind of chocolate protein powder that you have on hand too.

Mocha Protein Smoothie

(Makes 1 Serving)

 Ingredients:

· 1 cup strong brewed coffee

· 1/2 cup almond milk

· 1/2 frozen banana

· 1 serving chocolate protein powder

· 1 tablespoon cocoa powder

· 3 ice cubes

Directions:

1. Place all of the ingredients in a blender and blend on high until smooth.

2. Enjoy!

Eat Consciously,

     Faith

Cocoa Craisin Overnight Oats

I know. I'm sorry. Another oatmeal recipe. But in my defense, I don't think I've shared many overnight oatmeal recipes yet. And you can't go wrong with chocolate for breakfast right?

Overnight oats are a great option for those crazy busy mornings when you know you won't have a lot of time to get ready. They just take a few minutes the night before and in the morning they're all ready for you to enjoy. Since you make them in a cup or jar you can even eat them on the road if you're really in a rush--as long as you drive safe now ya hear?!

One of my favorite things about these overnight oats are the chia seeds. I actually don't think you should even make overnight oats without chia seeds. They make it or break it for me. If you've never tried chia seeds before you really should go pick some up now. They are chalk full of fiber, protein and healthy fats. Even better, when soaked in liquid they expand and gel up so that you get a tapioca-like texture. Glorious. 

Try this combination out and tell me what you think!

Cocoa Craisin Overnight Oats

(Makes 1 Serving)

 Ingredients:

· 1/2 cup oats

· 1 tablespoon chia seeds

· 1 tablespoon cocoa powder, scant

· 2 teaspoons liquid sweetener of choice or 4 drops liquid stevia

· 1 tablespoon craisins

· 3/4 cup almond milk

· Optional toppings: more craisins, sliced banana, almonds...really whatever you want!

Directions:

1. Combine all of the ingredients (expect the optional toppings) in a jar and mix well.

2. Place the jar in the fridge over night or for a few hours.

3. When ready to eat, stir the mixture or pour it into a bowl and top with additional toppings!

Have you ever had overnight oats before? 

What's your favorite breakfast food?

Eat Consciously,

     Faith