Fitness in the Kitchen

Fitness in the Kitchen

Workouts & recipes fueling a busy, healthy life.

He’s Here!! ~ Our Precious Kester Lewis Hypki

Life with a newborn is crazy:) 

Our sweet baby boy, Kester Lewis Hypki was born a week ago Monday, November 10th at 4:02 am!!  

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He is a little peanut.

He is the cutest baby I’ve ever seen, and this first week has been full of firsts for his Momma & Daddy…learning to nurse, swaddle, and anticipate the needs of a little human being. Yet, I’ve loved every minute so far. I mean, that is not to say that there hasn’t been hard times, when I’ve felt like the worst Mom ever. But when I look at my precious boy’s face, love is all I feel. Here are some sweet pics of my little man!

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Pete snuggling Kester just hours after birth. My two favorite guys! 

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First tummy time!

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Trying some more tummy time at home…he loves it. 

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I plan to post his birth story next week,because it was pretty unreal, and not what I was expecting AT ALL but until then, I’m going to go enjoy all the Kester snuggles I can manage! 

We are so grateful to the Lord for a healthy, happy, and gorgeous baby! We are very blessed.

~ Liesl

Liesl November 17, 2014 4 Comments Permalink

“40 Weeks” Full Body Workout

So…November 7th, the due date for my little bambino, and here we are, nothing exciting to report.

Everything is good, the little dude is healthy and just squirming along in there. Still freeloading off all the goodness that my body has to offer, and not showing any signs of wanting to enter the world yet. I mean, I can’t say I blame him, it’s supposed to snow this weekend. 

However, this mama wants him out. Sick of being preggers? YEP. That about sums it up. That and I don’t want to have to consider interventions to start labor, I want him to come naturally if at all possible. 

With all that in mind I’m still working out, walking alot, putting hot sauce on everything this week in effort to naturally move him along. :) We’ll see what happens.

So…today I thought it would be fun to share a “40 Weeks” Full Body Workout with you guys!!

This workout is awesome because you can do it pregnant or not pregnant by simply modifying the amount of weight you use, and your intensity! 

I just completely this workout yesterday, at 40 weeks pregnant, so no excuses ladies! It’s a perfectly, refreshing way to jump start a workout program gone stale! Also, you can easily do a few rounds of this workout in your home gym while your kiddos are napping!

So here’s the workout:

~ 40 Weeks Workout ~
After warming up with some light cardio and stretching for about 5 minutes, do each exercise one after the other, circuit style, with no rest between exercises. Then rest for 30-60 seconds and complete the entire workout again for 3-5 rounds. (depending on your fitness level) 

Circuit:

1. One foot elevated Squat Thusters – 10 each side
Stand with your legs just wider than hip width, toes turned slightly outward, with one foot elevated on a step. Hold two dumbbells so the edges are touching your shoulders. Keeping your chest up and pushing your booty back squat down until your thighs are parallel to the ground, then push through your heels back to the start, and as you reach standing position push the weights overhead (not pictured)then bring them back down to your shoulders, and that is one rep.

2. Squat Jumps – 12
Squat down into a normal squat position, no weights, and push through your heels and glutes into a jump. Land with soft knees moving into another squat right away.

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3. Barbell deadlift with mixed grip row – 12
Stand with feet hip width apart, and knees slightly bent. Holding a barbell in mixed grip (one hand palm facing you, the other hand palm facing forwards), bend at the waist keeping the barbell close to your shins until you feel a pull in your hamstrings. Pause and perform a barbell row, lower the barbell and reverse the move back to the starting position. 

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4. Kettlebell/Dumbbell Swings – 12
Here’s a video on the how to! 

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5. Plie squat with upright row – 12
Stand with you feet wider than hip width and toes turned out. Hold a heavier weight in front of you. Keeping your back straight lower down until your thighs are parallel to the ground then push back up to the start, and at the top pull the weight upwards leading with your elbows to complete the row. 

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6. Broad jumps onto a step (or non – pregos, box jumps) – 12
Stand back from a step or box, bend your knees and hinging at the waist propel your body up and forward in a jump to land on top of the step. Then jump back, or step back off the step to the starting position. That’s one rep. 

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* If you are pregnant and even if you are not remember to always listen to your body. If you are tired, take extra breaks, and make sure to stay well hydrated drinking water throughout the workout. And as always, if you feel any pain, STOP, and check with you doctor before proceeding with this or any workout. 

Let me know if you try the workout! I’d love to hear how you liked it. 

And here’s to a baby in my near future! I’m hoping he chooses this weekend to meet his anxious Momma and Daddy.

~ Liesl

 

Liesl November 7, 2014 Leave A Comment Permalink

Slow Cooker to Freezer: Individual Cranberry Apple Steel Cut Oatmeals

In preparing for baby Hypki I really wanted to have some quick breakfast options on hand as well as dinners. 

I froze a few of these delicious muffins, but also wanted to try something new…freezing individual portions of “heat & eat” steel cut oatmeal. 

If you aren’t familiar with steel cut oats they are made by simply taking the oat kernel and grinding it into smaller pieces. Where as traditional rolled oats go through a longer process of steaming the kernel, rolling it, steaming again, and then toasting before you buy it in the well known Quaker carton at your local grocery. 

So, why choose steel cut oats? 

Because steel cut oats are a cracked grain, they take longer for the body to digest than rolled oats which are more heavily processed. And because of the longer digestion time they have a lower glycemic index and don’t cause your blood sugar to spike like more heavily processed types of oats, such as rolled, or the worst out there, instant oatmeal. Also, steel cut oats are hearty, filling, protein packed and delicious!!  

Now on to this incredibly easy recipe! 

To continue with my slow cooker kick I decided to make them that way.

Here’s what I did:

First, I oiled the bowl of my slow cooker lightly with coconut oil, and then added the following:

3 cups quick steel cut oats (you could use regular steel cut oats as well, but the cooking time would probably be about twice as long)
10 cups water
1 extra large honeycrisp apple, sliced thin

3/4 cup fruit juice sweetened dried cranberries
1/4 fresh cranberries
2 Tbsp. cinnamon
3/4 Tbsp. pumpkin pie spice
1/2 tsp. allspice
1 Tbsp. pure vanilla extract

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Next I gave the mixture a little stir, and left it to cook on low for 4 hours while I did some laundry, dishes, prepared grocery lists, and hit the gym for a total body 38 week workout. And wow…did our apartment smell lovely upon my return!! 

Once the oat mixture was finished cooking, I scooped heaping servings into lightly greased muffin tins, and froze for about 30 minutes. Then I wrapped each in saran wrap and placed them in freezer bags. Done!  

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This recipe made 20 individual servings, and to eat just thaw however many servings you need the night before in the fridge. Then in the morning, place in a bowl, break up each individual oatmeal, top with your favorite milk, and microwave for 2-3 minutes, stirring in between…and feast! 

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To amp up the “fillage” factor of your morning bowl of oats, top with nuts, nut butter, your favorite milk, or a bit of greek yogurt! 

MMMMMmmmm!!! 

* Also if you like your oats a little on the sweet side add a touch of honey, pure maple syrup, or coconut sugar. 

Let me know if you try the recipe! It’s mighty tasty!

~ Liesl

 

 

Liesl November 7, 2014 Leave A Comment Permalink

Grain Free Cranberry Maple & Spice Muffins

Muffins…they are my test of a good bakery. If they have moist, plump, tasty muffins they get my vote. 

I also adore baked goods with fresh cranberries. If said bakery has a fresh cranberry muffin, I’m sold, even if I’m not hungry. ;) 

Fresh cranberries remind me of the holiday season. They are perfectly tart, and the taste just pops in your mouth. Cranberries are naturally low in calories, but watch the labels when buying the dried variety, as often they have added sugars. They are also high in fiber, vitamin C, and vitamin E! 

Cranberries go well with lots of flavors including citrus, lemon, lime, orange, but also pumpkin, and savory dishes as well. 

So, about these muffins. 

I wanted to make a grain free muffin that was moist with light texture, but also full of spice and cranberry goodness! These are pretty much what I was looking for. They hit the spot with a hot cup of tea on these cold, late October evenings. 

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Grain Free Cranberry Maple & Spice Muffins

1/4 cup coconut oil, room temperature
1/4 cup unsweetened applesauce
1/2 cup pure maple syrup
2 tsp. vanilla extract
4 eggs
the juice of half a large lemon

2  2/3 cups almond flour
2 tsp. cinnamon
3/4 tsp. nutmeg
3/4 tsp. baking soda
dash of sea salt 
1 1/2 cups fresh or frozen cranberries (you can chop them if you like, I just threw them in whole)

Instructions:
Preheat the oven to 350 degrees, and fill a muffin tin with paper liners; set aside.

In the bowl of an electric mixer blend the coconut oil, applesauce, and maple syrup. They will blend better if you warm the applesauce and maple syrup slightly in the microwave. Then as the mixer is going add the eggs one at a time, blending well after each one. Finally add the lemon juice, and vanilla, beat again. 

In a seperate bowl combine the almond flour, cinnamon, nutmeg, baking soda, and salt. Add to the wet mixture and mix well, scraping down the sides of the bowl if needed. 

Finally stir in the cranberries by hand. 

Fill each muffin tin with a heaping 1/4 cup of muffin batter, and sprinkle with a little extra cinnamon if you like. (yes please!) Bake for 22-25 minutes or until the middles of the muffins are set. Cool and enjoy! 

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Hope you had an amazing weekend, and are ready for the week ahead…I know our week is SUPER busy, and not only have I been fighting a cold, but being 37 weeks and 6 days is kicking my booty. :) Yet, being busy passes the time much quicker, so I can be grateful for that!

What is your measure of a good bakery? When you walk into a bakery where do your eyes wander first?

~ Liesl 

 

 

Liesl October 22, 2014 1 Comment Permalink

37 Weeks – Workouts, Pics, and Gratefulness

Two days ago marked 37 weeks that little boy Hypki has been growing inside of me. Whew. That’s a LONG time.

Long enough for baby to be around 6.5 lbs, and about the length of a decent bunch of swiss chard. MMmmm, I love swiss chard wraps. Also, sources say that many healthy providers consider the baby “full term” as of 37 weeks! Exciting news, he can now safely be born at any time, “common baby.” Momma is ready. 

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Me at my baby shower last Saturday. Sometimes I feel like my little guy is already sitting on my lap, because he literally is. ;) 

How I’m feeling: Heavy. I don’t quite know how else to describe it. I’ve officially been packing on the 3rd trimester pounds, and so has he, and I feel it. Spending the morning on my feet doing laundry, cooking, baking, cleaning the house, it’s taking a painful toll on my back these days. I keep telling myself, 3 more weeks, and begging God to surprise me with a quick delivery. ;) 

Emotionally I’m getting a little anxious you could say. The more I learn the more I’m like “wow, crap could really hit the fan in the delivery room.” haha But, I’m trying not to think about it too much. I know God is in control and I have prepared in the ways I thought best for me and for the baby, so we should be ready. 

I had Pete read a birth story on a blog today, just so he could kind of hear the gruesome details told by real people, the hard stuff, and the good stuff. Well, what he remembered was that they brought coconut water for her to stay hydrated, and a cooler with sandwiches. So yeah. We should be ready. ;) 

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There he is. Love you honey! 

Sleep: I’ve actually been getting decent sleep, but I don’t know if Pete can say the same. He says I’ve been snoring a little more, which is unsual for me, but as far as getting up to go to the bathroom at night, usually once, a bad night would be twice. That’s about the same as I get up when I’m not pregnant, so no complaints there. 

Food: Still loving my salty foods, pickles, olives, cheese, and my dairy, cottage cheese and yogurt in the house! But for the most part all of my aversions are gone, I even drank a smoothie the other day! Granted it was made with fresh tart cranberries, and lemons. haha 

We rented a movie the other night and Pete picked up this amazing gelato that I saw at the store when I was grocery shopping. Can I just say…yum! It was delicious. I’m still trying to keep my healthy habits when it comes to eating sugar though, because regardless of how good it tastes, it never makes me feel good. So, it’s best kept to a once in a GREAT while indulgence. Which I totally believe in, but make sure it’s something you really love!! 

Baby Shower: My Mom and sister-in-laws hosted a lovely baby shower for me and baby Hypki last Saturday! More than 50 ladies came out to bless us, and love on baby boy Hypki! 

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 It was a grand time, with lots of delicious brunch foods, mini quiches, tart apple meatballs, veggies and dip, mini scones in pumpkin, coconut, and apple spice flavors, pumpkin nutella puppy chow, olives, and of course pumpkin cake with cream cheese frosting, decadent and completely homemade by a sweet Italian friend, Eve Caliendo. 

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Each guest made my baby a birthday card for 1-5 years of age, so when we are out, and isolated in the mountain village I can read him his sweet birthday wishes from so many of our loving friends! 

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We were showered with many gifts, and blessed beyond measure! And my dear prayer warrior and friend Sara gave a wonderful devotional challenging me in all ways of motherhood and wife-hood. 

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My Mom, myself, and my sweet little niece Lainey who helped me with all of my gifts. :) 

It was a wonderful day, and an exhausting one.

Preparations for baby: Since we are in a little one bedroom apartment for baby’s birth there is no nursery to decorate, but we are keeping busy with prepping everything else. Pete has put together the diaper changing table, stroller, car seat, and bassinet, and I’ve stocked the diapers, wipes, washed and folded all his cute little clothes for 0-3 months, and assembled a book, toy, and stuffed animal basket. 

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This week we were planning on packing our hospital bag, but I only got as far as the baby’s things…but we’ll get there. I have a little list of what I need at least. ;) 

Weirdest thing someone said to me recently: So, I’ve never been a huge fan of preggo belly pics of ladies, but some women just really dig them I guess. Anyways, someone said to me a week or so ago “I just love watching your belly get bigger.” Why? Should anyone ever love watching that…I guess it’s not something that I love, but to each his or her own I suppose. 

Workouts: I can’t say it’s been easy, but I’ve been trying to workout/move every single day. Not only does it keep me sane, and feeling a little more like myself, but it’s great for labor, delivery, and a quick recovery or so they say. ;) 

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I’ve been walking 1.5 miles most mornings with Pete and the pooch, and then getting in a 30-40 minute workout in the day at the gym or at home. 

Lifting weights still feels awesome, better than most other exercises. And like a said before I keep reminding myself that I’m on the home stretch, and after the birth and my recovery, it will be so much easier to bounce back if I’m strong going into it. 

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It’s almost like I stuck one of those kettlebells under my shirt!  

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Just some fun gym selfies for all my friends that love belly pics! 

Some other thoughts: As I write this post I’m ready to have my baby in my arms, because I’m terribly uncomfortable 85% of the time, and also because I’m ready to meet the little guy. I’m ready to learn what it’s like to care for another human being that is utterly helpless, and most of all I’m ready to show him how much his Daddy and I love Jesus, and to teach him to love Jesus too. 

But, I also just want to say that I’m so grateful I’ve had a healthy pregnancy. That baby Hypki  has grown, and stayed inside me to full term, and that I have been able to stay healthy as well. God is SO good. I am reminded of this especially these last few days as I watch dear friends of ours in California ask God to protect and preserve their dear little baby girl that was born at 25 weeks. She weighs 1lb 11oz, but there is hope, because we serve an amazing creator God, and because His love and His plan are always perfect. 

Our hearts and love are with you Sandi and Kyler, and we are praying for baby girl, for strength, and for His perfect peace. 

Hope you enjoyed reading the update. We are off to Milwaukee this weekend, our last weekend traveling until the baby comes. I’m ready just to be home and settle down a little bit. 

Until next time, and happy weekending!

~ Liesl

 

 

Liesl October 18, 2014 Leave A Comment Permalink