Fuel up for a workout with this yummy shake!

Hello, hello!

Happy Tuesday!

tuesday dog

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Whooboy, last night’s CrossFit workout was a toughie! It’s actually Tired Tuesday in my world. Oof.

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I knocked out the first row in about 4 minutes and went to start the thrusters. I knocked out the first 15 and then had to break them up into groups of 10(-ish). Okay, so maybe I did groupings of 7 and 8 until I got down to the last ones.

I had planned (and by planned, I mean hoped really hard) that I would be able to kip all the pull-ups.

Um, yeah. Not so much. I got through 7 of them and then ran to go get a band. :/

I really should have planned ahead and had the band there from the start. My shoulders felt tired before we even started. When will I learn to listen to my body?!

Anyway, I made it through both rounds in 26:13.

My second row was just a tad slower than the first (maybe 10 seconds?) so I was pretty stoked about that.

Those thrusters. Definitely felt those this morning when I got out of bed!

On deck for tonight is deadlifts, burpees (hooray) and running (hooray!!).

(can you tell what makes me happy?) 😉

So, remember that awesome book Thing 1 got me for Mother’s Day?

(if you don’t, it’s the Runner’s World Cookbook)

Well, I decided I needed to try one of the pre-run shakes, except I wanted to adapt it to fit my nutritional needs for CrossFit.

Since I’ve been going to CrossFit after work, I’ve been working really hard to balance what I eat so I’m both fueled up for a tough workout but not overstuffed, if you know what I mean.

I tend to be a creature of habit and can seriously eat the same thing every day for a full week  because it’s easy and I know it works for me.

Well, that’s all well and good (and pretty doggone boring) except I was eating protein bars and I’d prefer to eat real food.

I generally eat 5 times a day (sometimes 6 if the ice cream is yelling at me from the freezer. gotta shut it up, you know.) – breakfast, morning snack, lunch, pm snack, and dinner.

PM snack has become my difficult meal – I’m hungry and I know I need to fuel up (especially with protein) but I don’t want to overfuel and have an upset tummy at CrossFit. On the other side of that, I don’t want to underfuel and run out of energy. Cuz that really sucks.

Gah! You would think eating wouldn’t be so difficult!

Anyway, I saw this pre-run shake recipe and knew I had to try it. It’s all real food and would definitely be easy on my tummy. The only question was whether it would be enough to keep me going.

Well, it did! I didn’t run out of steam at all. The workout kicked my butt but not because my body wasn’t fueled enough.

Like I said, I changed it up a little (you know, I just can’t help it) and made sure to get more protein packed in there. Whipped it up in the morning and kept it in the work fridge until I was ready for it.

(Ideally, I’d have a blender at work and make it right when I wanted it but ain’t nobody got time for that.)

So, here’s what I did.

Mango & cantaloupe pre-workout shake
recipe adapted from the Runner’s World Cookbook

3/4 cup frozen mango (today, I used a blend of mango, strawberry & pineapple – yum!)
1 small banana, sliced
1/2 cup diced cantaloupe
1/3 cup non-fat Greek yogurt (I used Fage)
1/4 cup unsweetened Vanilla almond milk
1 scoop EAS Lean 15 vanilla protein powder
1/4 cup granola (I used Kashi Go Lean Crunch cereal)

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Place mango, banana, cantaloupe, yogurt, milk, and protein powder in blender.
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Puree until thick. Pour into glass or shake bottle; top with granola.

Enjoy!

If you’re using the shake as a pre-run shake, you might want to leave out the protein powder. I only added it because I know my body needs the extra protein to help me power through a workout. Also, if you wanted to change it up a little more, you could use whatever flavored yogurt you want. And, if you don’t have vanilla almond milk or use soy milk or something else, add a teaspoon of vanilla extract. Or, peppermint if you want. It’s your shake – make it how you want it to taste! And then go on with your bad self and get your sweat on! 🙂

Talk to me: How do you fuel before workouts? Do you prefer to workout in the morning or evening?

 

Buttermilk yogurt pancakes

Hello!

How’s your weekend going? It’s been a relaxing one here. Our same old routine of laundry, grocery shopping and just plain hanging out. I love weekends like this. 🙂

So, these happened today.

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It was just that kind of morning. 🙂

Buttermilk Yogurt Pancakes

2/3 cup whole wheat flour
1 cup unbleached, all-purpose flour
1/4 teaspoon salt
1 teaspoon baking soda
1 egg white
1 whole egg
1 cup plain, nonfat Greek yogurt
1 cup nonfat buttermilk
1 teaspoon pure vanilla extract

1. Preheat griddle.

2. Combine flours, salt, and baking soda in a medium bowl; whisk to mix thoroughly.

3. In separate bowl, whisk together egg white, egg, buttermilk, yogurt and vanilla.

4. Add milk mixture to flour and stir just until combined. Let rest a few minutes.

5. Make pancakes! Pour (or scoop as batter is thick) about 1/4 cup batter onto griddle and cook until bubbles start to form on surface. Flip carefully and cook until golden.

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6. Grab a stack and nom it down!

Question: What did you have for breakfast this morning?

– jennifer

Mango-Yogurt Sherbert

T-minus 3 days until marathon training starts! I’ve already run today so I’m counting this day as done as far as workouts go. We did a nice and easy 6 miles and stressed a little about the pace requirements for both next week’s track and tempo runs. When you’re tired, the thought of 7-minute miles can be pretty scary! Eek!

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But, we’re both goal oriented and, thankfully, in shape so I’m pretty sure we’ll be able to pull it off. We’ll revisit this on Tuesday and I’ll let you know how much tears and vomit were left on the track. Oh, too much? Sorry.

White squirrel sighting! But, alas, no picture because I didn’t run with my phone. *sigh* I’ll get one eventually! So, instead of a squirrel photo, here’s some random cuteness for your enjoyment.

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Okay, let’s get down to business and talk dessert!

A friend of mine (Thanks, Lori!) sent me a photo of a recipe she found. Mango-Yogurt Sherbert. Tastes like ice cream/sherbert but has way less calories, much more protein and only has 4 ingredients? Yes, please!!

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You’ll note that I used nonfat plain Greek yogurt instead of 2%. That’s just what I have. You could definitely use vanilla Greek yogurt, too. Thing 2 wasn’t crazy about it and I think the plain yogurt may have been why. She said she could taste the honey – and she doesn’t really like honey – but Thing 1 and I could only taste mango. It was delicious! Light and refreshing and the perfect ending to the day.

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Mango-Yogurt Sherbert
Makes 4 servings

10 oz (1 3/4 cup) chopped frozen mango
1 cup 2% greek yogurt
3 tablespoons honey
2 tablespoons orange juice or mango nectar
Sliced fresh mango for garnish, if desired

Place all ingredients in food processor and blend until smooth. Pour/scoop immediately into four serving bowls and garnish with fresh mango slices, if desired. Or freeze in a flat, microwave-safe dish. To thaw, microwave for 30 seconds.

Om nom nom!

Nutritional value for recipe as listed (if you use nonfat yogurt, obviously the limited amount of fat goes away):
Calories 131; Fat 1g (saturated 1g); Carbs 27g; Fiber 1g; Protein 5g

– jennifer