16 MINUTE EQUALIZER TABATA

HAPPY FEELIN’ FIT FRIDAY EVERYONE!

How was your week?! Ready for a new workout to try this weekend?!

It’s been another CRAZY week and I am just getting time to sit down to write this post this morning! You can tell from my photos that I didn’t have much time to edit. I do love PicLab, but I need to find a way to remove the tag from all the photos! I don’t have a ton of time, but I wanted to share a workouts I’ve had in my queue for months!

16 MINUTE EQUALIZER TABATA

I was first introduced to the Equalizer by Lori and Michelle, a.k.a The Purely TwinsThese ladies are so stinking awesome, right? Well, I saw one of their Equalizer workouts a while ago and had always wanted to try it. When I started working at FitNow, I was stoked to see we had a pretty pink AND yellow Equalizer. If you’ve never heard of it, check out the website here.

What I love (and love to hate) about the Equalizer is that you are getting a full body workout. And each exercise works your core! Some of these moves may look easy, but they are tough. That l-sit…or scrunchy l-sit was no joke. Seriously, the hardest move for me.  My feet are actually off the ground, promise!

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This workout is set up in 4 tabata sets. You will pair 2 moves for each tabata. Remember, a tabata is a high-intensity mini circuit, that lasts 4 minutes total. You will work for 0:20 seconds and rest of 0:10 seconds, for 8 rounds total.

Tabata workouts are one of my favorite. And a super effective way to increase your EPOC, Excessive Post Exercise Oxygen Consumption – of the calories the body burns after exercise.

tabata

No Equalizer? No problem! Just use 2 chairs instead. For the push-ups, you do them on an incline. Make sure to keep that core engaged throughout all moves.

I’ve got a half day today! Starting to work in just a few minutes, right after I hit send. I started back at the gym on Tuesday. 2 days of lifting and I could barely move yesterday. Partly because I haven’t lifted in months and likely a majority due to stress. I am looking forward to a relaxing weekend and short week next week! And I’ll be hanging with my little sister for the afternoon. We are going to see MOCKINGJAY!!! Can’t wait!

How you worked out with an Equalizer before? Weekend plans?!

- Jen.

Want more Burpees for Breakfast? Find me on FACEBOOK. INSTAGRAM. TWITTER. BLOGLOVIN. and PINTEREST.

MASHED SWEET POTATOES W/BEER MALLOWS AND NUTTY CRUMBLE. HEALTHIER-ISH.

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CONFESSION: I’ve never actually had sweet potatoes (or yams, maybe) with marshmallows. My obsession with sweet potatoes is a recent development, as in the past few years. My aunt made a sweet potato pie type dish with marshmallows on the top a couple years ago. I did not try it. Something about all that sweetness is just too much. I’m a fine one to talk, Miss I-can-eat-an-entire-pint-of-ice-cream-in-one-sitting.

FACT: The recipe I am sharing today is a sweet potato dish. With marshmallows. BEER MARSHMALLOWS to be exact. And a crunchy crumble.

Now, I can’t take full credit for this dish. I was inspired. And used recipes from 2 other amazing bloggers.

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BEER MARSHMALLOWS

I stumbled across the How Sweet Eats blog a few years ago thanks to a Google search. I am pretty sure my admiration of this blog (and Jessica) came about from her Dark Chocolate Cherry Cookie recipe. Or maybe her Red Velvet Pancake recipe. Both are delicious and the pancakes are vegan! Either way, I found her blog. I found her recipe for Chocolate Covered Candied Bacon. I found her recipe for Chocolate Covered Beer Marshmallows.

I fell in love.

I made the marshmallows for the first time and everyone DIED over them. All my closest people expect them from me now. I’m giving them away as Christmas presents this year.

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THE CRUMBLE

Oh She Glows is in my Bloglovin feed. I saw her recipe for Saweet! Potato Casserole with Crunchy Nut Crumble and I knew I had to make it. Luckily, a couple days later, I found out that my small group was having a Thanksgiving dinner and I needed to bring a side dish.

I love sweet potatoes. So, naturally, I said I’d bring some roasted sweet potatoes. I knew that would be something I could eat. I also brought up the beer marshmallows and their eyes got huge. I had to make a batch.

MASHED SWEET POTATOES W/BEER MALLOWS AND NUTTY CRUMBLE

I was making the mallows. I wanted to make the crunchy nut crumble. Why not combine everything?!?

It might be the best idea ever. And the messiest.

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I used the exact marshmallow recipe, except that I used grass-fed gelatin, rather than the packets. That makes it healthier, I say.

For the crumble, I followed the ingredient list, except I used honey, instead of maple syrup. And I half-ed it.

The sweet potato mash, is my recipe. I took some ideas from my Sweet Potato SoupThe result was darn near perfection.

IMG_1207.JPGINGREDIENTS:

  • 7-8 medium sized sweet potatoes
  • 1/2 cup canned coconut milk (I used Trader Joe’s)
  • 1 1/2 tablespoon coconut oil
  • 1 tablespoon honey, optional
  • sprinkling of salt
  • 1 tablespoon cinnamon
  • 1 tablespoon pumpkin pie spice (I used Trader Joe’s)
  • One half batch of Oh She Glows!  Saweet! Potato Casserole with Crunchy Nut Crumble
  • One batch of How Sweet Eats Beer Marshmallows (I used a year old bottle of Jacko Traveler Shandy Pumpkin beer. Used grass-fed gelatin in place of packets)

DIRECTIONS:

  1. Make the marshmallows ahead of time. This makes a pretty big patch, so you can use them in hot chocolate. Mash them in a s’more. Cover them in chocolate. Or just eat them plain. You will need about 1/2 – 3/4 cup, melted, depending on how much you would like on your sweets.
  2. Preheat oven to 400 degrees. Wash and dry sweet potatoes. Poke with fork or knife and add to baking sheet. Roast potatoes for 30 minutes, or until soft.
  3. While potatoes are cooking, make the crunchy nut crumble.
  4. Once potatoes are soft, let them cook for a few minutes until the are cool enough to handle. Scrap all the flesh into a large bowl.
  5. Add remaining ingredients, except the mallows and crumble. Stir to combine. Taste to make sure it’s good.
  6. Place 1 scant tablespoon of coconut oil in a saucepan and add marshmallows. If you cut them into squares, add about 10 squares or so – depending on the size. Constantly stir until mallows are almost melted.
  7. Add the mashed sweets to a casserole dish. Top all (or half like me!) with the melted mallows and all (or half) with the nut crumble.
  8. Bake at 350ish for 20-30 minutes or until the marshmallow turn brown and it smells like fall or Thanksgiving in your house.

Let me know what you think. I’ll let you all know what my small group thought of it on Friday – Hunger Games Day!

If you are looking for more Thanksgiving ideas, check out my 2013 menu here.

I’m linking up with my girls Jill Conyers and Jessica Joy today for The Fit Dish – one day late. I debated on if this dish was healthier that a usual family dish. And while those mallows might not be the best with all the sugar, I think the sweet potatoes and nutty crumble offer a nice balance. Plus, if you really wanted, you could cut out the mallows…but you’re going to want to try it with them first!

Trust me.

Tell me, what is a Thanksgiving dish you’ve refused to try ?

- Jen.

Want more Burpees for Breakfast? Find me on FACEBOOK. INSTAGRAM. TWITTER. BLOGLOVIN. and PINTEREST.

WELL, HELLO MONDAY…

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Happy Monday!!

How are you doing? Are you ready for the week? How was your weekend?
Friday, I took a half day at work. I posted on tips for managing stress on Saturday, which gave you a glimpse of my day. I made lunch and just laid on the couch. I painted my nails, caught up on my shows, got my hairs cut and laid around a bit more for the rest of the night.

Saturday was such a fun day. The Workout Bud and I drove to Dayton to hang out with 3 of my favorite people, Sara, Kristen and her husband Jon. When Kristen found out that the Workout Bud and I were back together, she immediately suggested a double date. We all met for lunch ended up chatting for 2 hours – Jon and The Workout Bud bonded over video games, their LOVE of gluten (yes, they both don’t think gluten sensitivity is a thing. Kristen and I both are anti-gluten!), and the owning the same car as teenagers (a LeBaron convertible).

Homemade vegan vanilla ice cream!

Homemade vegan vanilla ice cream!

We did a bit of shopping at The Greene before stopping in a coffee shop for a drink. We ended up staying another 3 hours or so, chatting and making fun of Hallmark movies. The Bud and I made it home in time for dinner and a quick shopping trip. And of course, I had to end the night with a cheesy Hallmark movie when I got home. Moonlight and Mistletoe. I don’t recommend it. Too cheesy.

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Sunday was a really great day at church. We are doing this series on being generous and it’s so cool to see the Lord working. I did a bit of cooking – a BIG jar of fresh made, raw cashew butta. It’s like crack to me. I made a quick trip to see my mom and make a batch of beer marshmallows (I’ve had that beer for almost a year – finally put to good use!). I’m making a pretty sweet dish for my small group Thanksgiving dinner – can’t wait to share it with you! After, The Bud and I went to a class at church – just the basics and more info on the church. It was really good! More details on that soon.

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I’m not going to lie, I’ve just been in a funk. After 2 stressful work weeks, I am honestly just looking forward to Thanksgiving break. Hoping for a good week though, going to take it one day at a time. I’ve got some fun things I am looking forward too – like HUNGER GAMES WITH MY SISTER ON FRIDAY! And a half day!

Until then, here’s to another Monday…

on getting back to your roots: 3 ways to reinvent yourself

on productivity: cleaning your plate

on body love: lessons from 10 pounds

on true beauty: 30 days with no makeup

on exercise guilt: and addiction <– such a relatable post

on inspiration: you can’t fake sweat

on getting back in shape: the real way to do it

on muscle: ain’t got no time for that

on my ‘solid workouts I must try!’ list: one. two. three.

on my ‘tasty fall comfort food dishes to try’ list: one. two. three. four.

on my ‘black and sparkles – perfect holiday outfits’ list: one. two. three. four.

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Good mantra for the week, right?!

Don’t forget, make your Monday…LEGENDARY.

How are you going to make your Monday LEGENDARY?

- Jen.

Want more Burpees for Breakfast? Find me on FACEBOOK. INSTAGRAM. TWITTER. BLOGLOVIN. and PINTEREST.