FRIGHTFULLY FUN HIIT + ISOMETRIC WORKOUT

Happy Feeling Fit Friday everyone!
And Happy Halloween!

Can you believe October is already over? I can’t believe how fast time is flying, but I must say, I am getting pumped for Christmas and my birthday (only 37 days away!).

So, the workout bud and I test drove a Tesla last night and now I want one. Like for real. It is a legit car: super cool inside, so fun to drive (and so fast) and so environmentally friendly. I was really hoping they would just give it to us after the drive, but we only left with a Tesla key chain and a small dream to own one someday. If you have never heard of a Tesla, make sure to check it out here.

Enough car rambling. Today, I’ve got a workout for you that has been in my arsenal for a few months. I originally created this workout for a client a few months ago, loved it and then completely forgot about it until I was cleaning out my workout notebook last week. My notebook is a.hot.mess. Kind of like my hair in these photos – they were taken post workout.

This workout includes 6 different supersets. You’ll perform the first exercise for an allotted time, followed immediately by an isometric exercise that works the same muscle group.

If you remember from the post on plank variations, an isometric muscle action is one that produces no visible change in muscle length. The force being exerted by the muscle is equal to the force being placed on it. Isometric exercises are wonderful for building strength and endurance, can be done almost anywhere with bodyweight, and activate nearly all motor units [source].

hiitisometric

Like my attempt Halloween themed photos?!

EQUIPMENT:

  • 1-set light – mid weight dumbbell (I used 8#. Don’t go less than 6#, or higher than say 15#. Or feel free to use a couple different sets for each move, if you have them available).
  • yoga mat or towel
  • timer (I use this Gymboss app on my phone)

WORKOUT / TIMER SETUP:

There are 3 rounds to this workout. Each round consists of 6 supersets. For the first round, the ‘A’ exercises will be performed for :45 seconds, immediately followed by the ‘B’ exercises for :15 seconds. Followed by a :30 second rest break. [ :45sec A, :15 sec B, :30 sec REST x 6 ]

Round 2, exercise ‘A’ will be performed for :30 seconds, immediately followed by exercise ‘B’ for :30 seconds, followed by :30 seconds rest. [ :30 sec A, :30 sec B, :30 sec REST x 6 ]

Round 3, exercise ‘A’ will be performed for :15 seconds, immediately followed by exercise ‘B’ for :45 seconds, followed by :30 seconds rest. [ :15 sec A, :45 sec B, :30 sec REST x 6 ]

You’ll notice that as the workout continues, the isometric holds become longer.

plankpushupmtclimberelbowplank
shoulders
squat
;unge
rowextension
chathold
burpee
superman

THE MOVES:

  • Plank walk to push-up to mt. climber: complete the plank walk across your mat, keep everything tight. When you get to one end of the mat, perform a push-up, followed by 4 mt. climbers on each leg. Head back the other direction.
  • Iso shoulders: not sure the exact name, but we did this in one of my group classes and it was terrrrrible. But awesome. Act like you are pressing an imaginary wall away from you on each side. Should blades, lats and abs should be tight. With your palms facing out and fingers toward the sky, pulse arms, from the shoulders, up and down. This should be a super small movement. For the second round, pulse forward and back, again, very small movement. For the third round, point your fingers in front of you, and pulse back and forth.
  • Wall sit: not pictured – I forgot. Make sure to squeeze those glutes and keep abs tight.
  • Pendulum lunge: pick one leg to start with. You will perform a forward lunge, followed by a reverse lunge continuously, until the time beeps. Switch legs for the second round and switch halfway through on the third.
  • Lunge hold: hold one leg for the first round, switch to the other leg for the second round, and switch halfway through for the third round.

Man, this post took forever to write today. I am just barely making my 8am deadline!

I am super excited for the weekend. Planning on doing some major blogging work tonight and Saturday. Plus, my aunt and Omi are coming tomorrow for some crafting!!

And I am hoping that my AFAA certification finally comes in the mail today. It’ll be 7 weeks since my exam on Saturday and I want it!

Happy Halloween!

Have you done any isometric workouts before? What are your halloween plans?!

- Jen.

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

MANITOBA #HEMPHEARTS REVIEW + RECIPE

I was given a sample of Manitoba Hemp Hearts to review thanks to my Ambassadorship with Sweat Pink. I was not compensated for this review. All opinions are my own.

Today, I’ve got a treat for you. A hemp + pumpkin protein bar to be exact. Plus, a little review.

First question: HAVE YOU EVER TRIED HEMP HEARTS?

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Hopefully the answer is yes and you are more than impressed with how awesome they are. If not, let me tell you a few reasons why I love hemp hearts.

  • Hemp Hearts are a stellar source of a complete vegetarian protein, containing 10g of protein per 30g serving.
  • Hemp Hearts are an excellent source of healthy omega fats, containing 10g of protein per 30g serving.
  • Hemp Hearts are easy to use, in a variety of ways and the best part is, they taste great. Slightly nutty.

My absolute favorite way to use hemp hearts is in a smoothie. I’ve mentioned before that I like a smoothie with a good serving protein and fat, so hemp hearts are a natural choice (hehe, catch the pun). But since, I’ve already shared quite a few smoothie recipes, I decided on a fall themed protein treat.

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HEMP + PUMPKIN PROTEIN BARS

Now, let me just tell you, these bars were not easy to make. I reviewed a few different protein bar recipes to try and get an idea of how much of what ingredients to add. However, I had to tweak my measurements after each new ingredient addition or whizz in the food processor.

I am not a baker – unless I am following someone else’s recipe. I do not do well with measuring things. I like to dump ingredients in until it everything tastes good. For instance, I made two different types of protein balls a few weeks ago – one with protein powder and one with chia and hemp seeds. They both came out so tasty, but do I remember how I made them? Not so much.

IMG_0741.JPGBut, in efforts to be a better blogger and be able to share a recipe without the measurements reading: add 10 sprinkles of this, what looks to be 1/4 cup of that…I took extra time to measure the ingredients for these protein bars. Because I love you.

You’re welcome.

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HEMP + PUMPKIN PROTEIN BARS

INGREDIENTS

  • 1 cup dates
  • 1/2 cup canned pumpkin (I like Trader Joe’s)
  • 1/2 really ripe banana
  • 1/4 cup Manitoba Hemp Hearts
  • 1 1/2 cup rolled oats (GF)
  • 1/2 cup walnuts*
  • 1/2 cup raw pumpkin seeds
  • 1 1/2 tablespoon chia seeds
  • 1 Tablespoon Great Lakes Gelatin (could sub protein powder)
  • 1 heaping Tablespoon pumpkin pie spie (I like Trader Joe’s Brand)

* use almonds if allergic to walnuts or sunflower seeds for a nut free option)

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DIRECTIONS

  1. Soak dates for up to 20 minutes. Now, my dates were not soaked, but were soft. I have a feeling the dates would pureed alot easier, if they were. So, I’ll let you decide how you want to start out.
  2. Combine dates, banana, and pumpkin in the food processor until smooth.
  3. Add gelatin, chia seeds, hemp hearts, and pumpkin spice. Process again.
  4. Next, add walnuts* (almonds or sunflower seeds) and pumpkin seeds. You know the drill.
  5. Finally, add the rolled oats and process until the mixture comes together.
  6. Press mixture into a glass pan or tupperware and refrigerate for a few hours. Then cut into bars. The bars will still be a bit sticky, however, if you freeze them they will firm up.
  7. Store in airtight tupperware or pyrex container for up to a week or in the freezer for…a while.

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What’s better than a delicious recipe featuring the always delicious hemp hearts?

A 5LB BAG OF HEMP HEARTS FOR 1 LUCKY WINNER!

Gotta love a good giveaway. Here are the dets:

  • To enter: Get creative in the kitchen, tag @manitobaharvest, #hemphearts, and #sweatpink in your Instagram and/or Twitter post and you’ll be automatically entered. And maybe sure to tag me so I can see your creations (@burpeesforbreakfast <– INSTAG or TWITTER –>@burpees4bfast)

Make sure to enter. You have until November 30th. AND try the protein bars. You’ll love them!

Have you tried HEMP HEARTS? What is your favorite way to enjoy them?!

- Jen.

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

WELL, HELLO MONDAY…

wellhellomondayhi!
How are you doing today?
Can you believe October is ALMOST over? Halloween at the end of the week! How was your weekend?

It was a mini Thug reunion this weekend! Friday, after work, Sara and Jessi arrived at my parents house. Since there is more space over there, we stayed all weekend, which was reminiscent of all the weekends we spent with my family in college. So fun! After dinner, we decided to watch the movie, Princess.

Since Sara joined the thugs our Junior year, she missed a trip we all took to Cincinnati one weekend. We all crammed in this little hotel room and as we were flipping through the TV stations, we came across this movie. We started watching it and proceeded to laugh at and make of it the movie until it was over. Since then, we joke about it all the time, but Sara is usually left out of the laughs. So, Jessi and I finally had Sara watch it so she could join in next time. So cheesey it’s ridiculous.

IMG_0675.JPG IMG_0676.JPGSaturday, I drove all the way to bootcamp only to realize I felt my key at the other location. My boss had to come let me in. It was a rough and early morning. I woke up in such pain – I think I got some dairy in my system thanks to some popcorn. And I think the  z-pack (which I reluctantly decided to take) is tearing up my body.  After a little rest and yoga, I met up with the girls. We left with my mom and seester and went to my favorite breakfast spot, Rosie’s. And then did lots of antique shopping, Hobby Lobby shopping and, of course, Target shopping. And we played in the leaves.

IMG_0672.JPG IMG_0671.JPG IMG_0670.JPGSaturday night we had girl time which was so wonderful. I love our thugs talk time more than anything. So encouraging. So inspiring. Sunday, I did my best to fill my mom’s shoes and make glutenous and dairy laden pancakes for the girls before heading to church. We went to lunch with the workout bud and I did a little grocery shopping.

I decided to start the Whole30 today – weeks of steroids and coming off the z-pack, so my body is a little wonky. I stocked up on food yesterday, but rather than meal prep, I laid in bed, watching Scandal and blogging. I felt terrible all day thanks to the rescue inhaler…because the cough is still around. Oy. HOWEVER, I am feeling better so far this morning!! I think the Whole30 will be a little tough, coming off a weekend with LOTS of popcorn, but I am looking forward to it. Only thing I’m a bit nervous about workout meals.

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Even though my body wasn’t at 100%, it was still such a great weekend. The bud and I are heading to Columbus in a few weeks, so I’ll get to see them again. But I did try to convince Sara to get a job around here.

I’ll keep trying, but in the meantime, enjoy another edition of ‘Well, Hello Monday…

on God’s Will: stepping out and stepping back

on feeling powerful: everyday

on your old self: and your new self

on kicking a funk: a how-to

on female training clients: train them like men (So true! Love this encouragement for women to lift heavy things!)

on ass kicking workouts: an alternative

on training tips for ladies: here’s 10

on the word ‘toned': why it needs to die

on my ‘must try workouts’ list: one. two. three. four.

on my ‘I want to eat all the food’ list: one. two. three. four. five. six.

on my ‘please let my pinterest closest be my real closet’ list: one. two. three. four. five. six. (gah. I want.)

on my ‘future home inspiration’ list: one. two. three. four.

on truth: and if not, HE is still good.

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[source]

Ready for thew week? I only teach one day, so I planning on tackling the blog a bit. I get to test drive a TESLA on Thursday. I might win the award for best date night! Hah. So competitive.

What was the best part of the weekend? What is one thing you are looking forward to this week?

- Jen.

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