Fitness in the Kitchen

Fitness in the Kitchen

Workouts & recipes fueling a busy, healthy life.

My Travel Workouts – Weeks 30 & 31

August 30th baby Hypki hit 30 weeks…

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on the same day we left the mountain village where we live to begin our 20 day road trip to Wisconsin. Crazy.

Traveling while pregnant isn’t so bad, the worst has been the back pain after several hours in the car, but otherwise I have nothing to complain about.

I have been determined to keep up my pregnancy workout routine while on the road, and so far, so good. Of course, it has taken creativity to come up with workouts, and sometimes a walk is the way I get in my movement for the day, but the exercise helps me sleep better, feel better, and gives me extra energy…and who doesn’t need some of that in the 3rd trimester. :)

Here’s a short little summary of the workouts I’ve been doing while we’ve been traveling:

Thursday 8/28
Since we left the village today I took a rest day. I had every intention of taking a nice walk once we arrived on the coast, but 95 degrees with seriously intense humidity quickly changed my mind.

Friday 8/29
Today was SUPER busy…didn’t get time for a workout per se, but did some bodyweight strength throughout the day. Pushups, squats, planks, etc. You can seriously get in exercise whenever, squat while your laundry is drying, do pushups while noodles boil, etc. No excuses! :)

Saturday 8/30
Today I went to the gym and completed a 40 minute total body workout. Ah, the gym I haven’t been in so long and it was nice to go and be a part of that crowd again.

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On the coast we have a gym membership that never expires and is good for 30 visits whenever you want to go…it works out perfectly for us! Hooray for Mexico, and it’s amazing deals!

I wish I would have written this workout down, because I really loved it…but alas’ between traveling and meeting with people daily it has already slipped my mind. 

Sunday 8/31
Today woke up with stomach pains, went on a 3 mile walk anyways… and the 12 hour flu bug ensued just a few hours later. So sick. Spent the day in bed.

Monday 9/1
Still felt super weak today…you know that day after flu feeling. Blah. Took a rest day, and hoping to feel stronger and like real food tomorrow.

Tuesday 9/2
Woke up early an I was SO hungry! Ate some toast with almond butter and banana super early and then headed to the gym for a leg workout. I was feeling much stronger so I pushed through a legs workout that I usually do HIIT style, but I forgot my interval timer, so I did it by reps instead.

Here’s the workout if you’d like to try something new:

Lunge in' Legs Tabata

I did 12 reps of each exercise, still 3 rounds of each Tabata, instead of the timed HIIT intervals. Still a great workout! 

Wednesday 9/3
Travel day = rest day
We were in the truck for about 11 hours today, and amazingly I felt pretty good.

Thursday 9/4
This morning I went with one of my favorite travel workouts, my 30 minutes bodyweight workout.

It’s a perfect workout for anywhere a park, hotel room, living room, kitchen, wherever you can find to workout.

Friday 9/5
This morning I was feeling the need to sweat out some salt…whenever we travel and eat at some many different homes I always end up consuming more salt than my body is accustomed too. However, a good morning sweat usually does the trick to start cleaning out my body! :)

Because I’m not traveling with weights, I used my full backpack complete with computer and books to do this pyramid countdown lower body workout:

Complete the following 6 exercises one after another and then countdown your reps each set. For example the first set 14, then 12, then 10, etc. Try not to rest between sets and see how quickly you can finish the workout.

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Walking lunges – holding the backpack
Jump squats
Plank with heel raise
Burpees
Deadlift & row – with the backpack
Jumping lunges

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Saturday 9/6
I have been staying up entirely too late these past few nights and definitely didn’t get up early enough for a workout. We then hit the road to our next destination, so it was a rest day for me.

Sunday 9/7
We are staying in a small hotel room for the next few days so I came up with a Hotel HIIT Workout to get my sweat on. It is a complete bodyweight workout, so if you are looking for a great total body workout for while traveling this is it.

Here’s the workout:

HIIT – 20sec on/10sec rest – 8 rounds
Squat jumps
Burpees
Jumping jacks
Speed squats

Strength – Round 1
Plank bird dogs – 10 each side
Mountain climbers – 20
Squat thrusters – 10 w/heavy backpack or duffle bag
follow with another set of the HIIT above

Strength – Round 2
Tricep pushups – 10
Tricep dips – 15
Crab toe touches – 10 each
Pushups – 10
follow with another set of the HIIT 

Strength – Round 3
Squats – 10, holding a backpack or heavy duffle
Pulsing squats – 10, each leg holding a heavy backpack overhead
Glute lifts – 10, heel on a chair
Plie squat jumps – 10

Cool down! Whew!! 

Not only have I been working out in the hotel room, but we’ve had some pretty fun hotel room picnics…ah traveling. 

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Monday 9/8
Was feeling a bit sore from my workout yesterday so did a quick bodyweight workout in the hotel room. 
It’s a fast and effective workout, 12 exercises, 12 reps, as many rounds as possible in 30 minutes.

Here’s the workout: (psst…it’s great for traveling!)
Squat jumps – 12
Squat jacks – 12
Pushups – 12
Straight leg situps – 12
Plank jacks – 12
Reverse lunge w/kick right – 12
Reverse lunge w/ kick left – 12
Plank up & downs – 12
Plank shoulder taps – 12 each side
Jump lunges – 12 each leg
Plie squats – 12
Tricep dips – 12

Complete as many rounds as possible in 30 minutes! GO! 

Tuesday 9/9
I was up at 4:30 for another long travel day, but before I hit the shower I pumped out 50 quick squats and 50 pushups. It always makes me feel better to get in something rather than nothing, especially when I know I’m going to be in the car for 10 hours.

Wednesday 9/10
We are staying with friends, and they have a nice little workout space in their loft room upstairs.
I wanted to do a total body workout with some HIIT, so I visited one of my favorite workout inspiration blogs, the fitnessista. She put out a fun and fabulous workout calendar for the month of September and is also doing a squat challenge which I think is SUPER cool…but enough of that, I took this Strength & Tabata Workout from the calendar and got to work.

I used 15lb dumbbells for most of the strength exercises, and adjusted the HIIT exercises a bit to meet my 3rd trimester pregnancy abilities. ;)

Thursday 9/11
Today was another travel day for us…a little shorter one, but I got my bootay out of bed early and got in a 3 mile walk before we hit the road.

Whew…that was a long post…I’ll try to do better with the workout updates this coming week, but I just wanted to encourage others of you out there, just because you are traveling doesn’t mean you can’t get in some sweaty, fat burntastic workouts! Hopefully this post inspires you to get out there, wherever you find a place a hotel room, parking lot, patch of grass, sidewalk, and get your workout on!!

Cheers to a great weekend…and hello cold weather!!! It is supposed to be 45 degrees tonight here in Missouri where we are staying! Wowzers!!! It’s bonfire time! :)

Liesl

 

Liesl September 13, 2014 Leave A Comment Permalink

Almond Cinnamon Protein Bites

I’m always on a quest for new and yummy creations for weekly snacks.

A couple weekends ago I just grabbed a mixing bowl, some of my favorite ingredients and this happened!

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These little protein bites are filled with almond goodness, and laced with delicious cinnamon. And with a little chocolate on top…well you can’t go wrong. They make a filling snack, or afternoon coffee treat that won’t tip you off the healthy eating wagon! Plus they are cute! I mean, who doesn’t love a cute snack. ;)

I hope you love them as much as we do!

Almond Cinnamon Protein Bites
1/2 cup almond flour
2 Tbsp. coconut flour
4 Tbsp. almond butter
several big shakes of cinnamon, depending on how much you like
3/4 scoop vanilla protein powder (I used pea protein)
5 Tbsp. almond milk
1-2 tbsp. Water
1/2 Tbsp. maple syrup

12 bittersweet chocolate chips for garnish

Whisk together the almond flour, coconut flour, cinnamon, and protein powder in a small bowl. Then add your wet ingredients. Stir with a spoon until the protein bite dough comes together in a ball of sorts.
Freeze the dough for 10 minutes.

Roll into balls, one recipe makes about 12 bites, and press a chocolate chip into the top of each protein bite for garnish and a little bit of a treat!

Each protein bite clocks in at:
75 Calories, 5g Fat, 5g Carbs, 4g Protein, 2g Sugar

What is your favorite afternoon snack recipe? Do you usually reach for something sweet or savory?

Happy Snacking,

~ Liesl

Liesl September 8, 2014 Leave A Comment Permalink

Pregnancy Update – 30 Weeks

So, I had the best of intentions to post this update on Sunday, but some stomach bug swooped in and knocked me flat on my back for the entire day. It was wicked…but I will spare you the details. So…now that I’m more like 30 weeks and 5 days here’s the update. :)

Wow, I’m 30 weeks. Like only 30 weeks…I feel like my stomach can’t possibly expand any more. :)

All the pregnancy info that I read tells me that baby Hypki is now about the size of a large cabbage and weighs around 3 pounds, give or take.

Here are some fun comparison pics: 

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 Tel tichihtih tohtomawa! That is what my Nahuatl friends would say to me. Which basically means that I’m getting really big. I would say I seem a little bigger than 25 weeks, but not crazy. 

I’m weighing in at 133lbs, which means since my first doctors appointment at 8 weeks I’ve gained 8lbs. I don’t know how much I weighed pre-pregnancy, because I never weigh myself, but if I had to guess, I would say that my total pregnancy weight gain so far is probably around 11 pounds.

I haven’t really been watching my weight, just eating when hungry and trying to choose the healthiest options for me and the little man. I’m not saying I haven’t eaten unhealthy stuff here and there, but for the most part I haven’t craved it so it hasn’t been that hard to stay on track with healthy eating.

And what’s the deal with pregnant ladies and late night snacking? I haven’t been hungry once in the middle of the night. Maybe I’m weird…
Either that or I’m getting a sufficient amount of nutrients with my meals and snacks during the day. I guess I don’t know for sure.

Right now we are on the road enroute to Wisconsin for an 8 month home assignment where we will spend time with family, friends, our supporters and churches. And of course in early November we’ll be meeting little Hypki.

It’s always harder to eat healthy on the road, but we brought out little plug in refrigerator so we can keep lots of healthy options right in the truck with us, rather than having to stop and eat out all the time, plus we save money! A win/win in my book!

SO…how am I feeling:
For the most part good…but extremely tired. I think a lot of it has to do with our schedule as of late. It’s always hard leaving the village, and the last week ends up being so busy with friends, and last minute projects.

I’ve actually been looking forward to our 2 week road trip to get home, because I’ll have some down time, just me and Pete, to relax, stop when we want to and just enjoy our time together and with friends. 

30 Week appointment news:

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30 weeks ultrasound pics to send along to my new doc in Wisconsin.

So, before I went for my appointment, which was actually at 30 weeks and 3 days, I took my scheduled glucose test. It wasn’t horrible, not like people make it out to be.

Here in Mexico they give you a little vile of 75g of dextrose, basically sugar that you can add to whatever “sugar-free” beverage that you choose. However, you have to drink all the dextrose, so the less liquid the quicker it goes down. I drank all the dextrose in about 10oz. of water, and called it good. 

After the blood draw my results came back and I took them to the appointment with my doc. And I passed the test with flying colors. Apparently my body processes and distributes sugars very quickly, and I was almost back to my normal level, just two hours after drinking all that sweet nectar. 

I have heard there are “at home” options now for the gestational diabetes test…I may have opted for something like that, if I wasn’t going to be traveling so much in the next couple of weeks. I really just wanted to get it done.

And how is baby boy Hypki? Great! Everything looked great, and the doc says he’s weighing in at 3lbs. and measuring right where he should be for his target due date of November 7th!  

Workouts:
Working out is still going great! I have officially stopped running, as that is the only activity that is “truly” uncomfortable. I’m slowing down a bit, as the baby gets bigger, but that’s to be expected.

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 However, I’m feeling good, strong, and healthy, and it’s helping keep my weight gain under wraps…so an all-around win in my book.

To see what kind of pre-natal workouts I’ve been doing each week, check out my weekly workout updates!  

Sleep:
I would say I’m scoring like a B- in this category. We have had some really toasty nights, and that always makes for less sleep for me. Plus as the belly gets bigger rolling over to get comfortable gets that much harder.

And there were several nights last week where I actually struggled with waking up in the middle of the night and not being able to fall back asleep for a least 3+hours. Huge bummer. I’m hoping it was the result of being a bit anxious leaving the village, I had a lot on my mind, because after 3 nights of that I was shot. Literally felt like crap for an entire day. 

But some pregnant women have it SO much worse, so I’m not going to complain too much. 

Back & Joint Pain:
I have some…but it’s manageable, my back bothers me if I really don’t watch my posture. So, I’ve been working on that, but for the most part with doing circuit workouts, some HIIT, strength training, and walking I feel pretty good.

Movement:
The little man is moving more and more, but honestly, nothing to crazy. I must have a really padded uterus or something because his kicks and punches don’t hurt me at all…I keep waiting for sharp jabs, but nothing yet. They mostly just feel funny, like if he kicks a bunch it feels like my stomach is a punching bag and he is like “pow, pow, pow, pow, POW!” 

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He moves and kicks mostly at night, but sometimes I feel him when I’m sitting at my computer working on a blog post or other computer writing too. I haven’t really noticed if he seems to kick more after I eat certain foods or not, maybe I should start paying more attention. :) 

Baby Showers:
I’m getting pretty excited about seeing friends and family at my baby showers in October. My sis-in-law is giving a shower in Milwaukee on October 3rd, and my Mom and two other sister-in-laws are planning a Baraboo shower for October 11th. My Mom told me the theme is “pumpkin” since I’m having a little pumpkin. How cute. And seriously, can you ever go wrong with “fall themed” anything?

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Pumpkin cream cheese coffeecake…you sound good right now. 

Usually baby showers, actually any kind of shower isn’t really my thang, but it’s different when it’s your baby, and you literally have nothing for him yet. :) Plus, baby stuff, I have to admit is pretty darn cute.

Other interesting stuff:
Was trying to think of any other interesting preggo facts for you…but honestly, things are trucking along nicely. I don’t always feel awesome, but overall I have been incredibly blessed with a healthy and complication-free pregnancy. We are praying things stay the same for the next 9.5 weeks, followed by a quick and efficient delivery. :) One can hope right?  

 Well this is quite wordy, so I’m out for now. Thanks for following, and hope you enjoyed the update!

~ Liesl

 

 

Liesl September 2, 2014 4 Comments Permalink

Spinach & Sundried Tomato Egg Pie w/Gluten Free Crust

This pregnancy has made me crave eggs like never before…like for breakfast, lunch, dinner, and snacks.

However, living out here in the village, we bring up our eggs for months at a time, and so I do my best to space them out.

One of the dishes we most enjoy for dinner is an egg pie with almond flour crust. I have made this meal at least 15 different ways, depending on what vegetables we have on hand, and what spices I’m feeling.

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This version with spinach, sundried tomatoes, onions, a little bacon and fresh basil is one of my favorites. And the almond flour crust is delicious, and tastes like it’s loaded with butter, but it’s not!

If you are on a low carb diet this is a great option for a main meal, clocking in at 13g carbs per serving! Let’s dig in!

Spinach Sundried Tomato Egg Pie w/Gluten Free Crust

For the Crust:
1 1/2 cups almond flour
dried herbs of choice (I like dried basil, oregano, and garlic)
1/2 tsp. salt
ground pepper to taste
1/4 cup extra virgin olive oil
1 Tbsp. water

Preheat the oven to 375 degrees.
In a small bowl whisk together the almond flour, and spices. Then add the olive oil and water and stir until the dough comes together in a ball.

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Using your hands, flatten the dough into the bottom and part way up the sides of a 9 inch pie dish. Bake for 8-10 minutes or until crust starts to brown just slightly.

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For the Filling:
1/2 white onion, chopped
2 slices thick cut bacon, or canadian bacon, cubed
frozen spinach, chopped (about 2 cups)
12-15 sundried tomato halves, drained and chopped
4 eggs
1 cup almond milk
salt, pepper, & granulated garlic to taste
large handful fresh basil, chopped fine
1/2 cup shredded cheese (I used chihuahua a basic Mexican white cheese)

While the crust is baking in the oven, add the onions and bacon to a small skillet and saute for 7-8 minutes or until the onions begin to brown slightly. Add the spinach and toss in the skillet for 1 minute until warm.

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In the same bowl you used to mix the crust, yep no messing around when it comes to dish washing around here, crack the eggs, and add the almond milk, salt, pepper, and garlic. Whisk with a fork and set aside.

Once the crust has browned, remove it from the oven and add the spinach, onion mixture to the crust spreading evenly. Next sprinkle the sundried tomatoes over the spinach, and pour the egg mixture evenly over the top of the veggies.

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Finally sprinkle the top of the egg pie with the shredded fresh basil, followed by the cheese.

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Return the egg pie to the oven, and bake until the middle is set. About 30 minutes.
When removing the pie from the oven make sure your eggs aren’t jiggly. I almost typed legs there…but we don’t want jiggly legs either now do we? ;)
The pie will feel taut in the middle when it is done.

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Let cool for a few minutes, slice and serve!

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I usually slice the pie into 6 pieces, but you can do 8 or 10 if you are serving with a side salad, or fresh fruit for brunch. I love brunch.

Anyways, let me know if you try this, and how you adapted it to your tastes!

Eat well!

~ Liesl

Liesl September 1, 2014 Leave A Comment Permalink

My Workouts ~ Week 29…WHAT I’m 30 weeks?!

Wow folks, I’ve hit the big 3-0 today! Yipes. That means I technically have 10 weeks left to go until I meet our little man. Exciting…and scary all at the same time.

As other Mommas-to-be have shared with me, this is kind of when things start to get really real, and 10 weeks seems like forever, and also like they will be over tomorrow all at the same time. I couldn’t agree more.

Since I’m doing a 30 week update this weekend, I’ll spare you too many details and just get to the workouts that have I’ve been enjoying lately. It’s true, I enjoy my workouts, but I have never had to muster the self motivation to workout like I have during this pregnancy. I guess I’ve learned that I can stay in shape and strong no matter what comes my way. It always comes down to the choices we make. :)

This weeks workouts:

Thursday 8/21
Started this week out with a bang…hello rest day! After, what is going to be my last run here in the village, my body was screaming at me to rest it.

I’m not sure if it was completely from the run, but I was exhausted. So, I listened to what my body wanted…I know it was the right thing to do.

Friday 8/22
Craving some cardio today…and while I don’t really love video workouts, I pulled out P90X Kenpo X workout and hit it hard!

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And a pick of the ever expanding belly.

This workout is a good pregnancy cardio workout for me because it’s a little lower impact, mostly punching, and kicking, but requires a lot of balance and core work at the same time. I could still complete the workout pretty well, and my balance is still great…so I guess maybe I won’t be a clutzy preggo after all.

Saturday 8/23
After a morning of cleaning, organizing, and packing for our trip to the states, I headed to the home gym for a workout.

I did my Upper Body Tabata workout, adding a shoulder exercise to each strength set, and I actually felt strong today!

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It’s been awhile since I’ve actually felt like I’m not losing fitness. I mean, I know I probably am because my stamina is just not what it used to be, but today I felt good…and I’ll take it!

Sunday 8/24
Since I hadn’t done a “leg specific” workout yet this week, I decided that today was the day for it.

I hit up an old classic, Quick Legs & Core Tabata.

This workout consists of 3 circuits each contain 4 exercises each. You push hard through each sexercise for 30 seconds, and the rest for 10 seconds and immediately move on to the next exercise. After 1 round of each circuit you rest in plank for 1 minute and then complete the circuit again, and then again. Three rounds for each circuit, and 3 minutes of plank during your rest time.

If you want to try the workout here it is:

Circuit 1 (3xs): after each time through, rest in plank 1 min. = 3 min. of plank
Split Squat right – bodyweight
Split squat left – bodyweight
Squat thruster – 10lb dumbbells
Jump squats

Circuit 2 (3xs): after each, rest in plank 1 min. = 3 min. of plank
Burpees
Step ups right – 10lbs
Step ups left – 10lbs
Plie jump squats

Circuit 3 (3xs): after each, rest in plank 1 min. = 3min. of plank
Glute bridges – bodyweight (challenge: try on a stability ball)
Lateral lunge, touch & jump right
Lateral lunge, touch & jump left
Jumping jack lunges

Monday 8/25
Now that I’ve finally said my goodbyes to running, as least for now, I’m going to be hitting up some videos and HIIT Workouts to get my cardio on.

This morning I did the Sweat Sport workout on my pre-natal fitness DVD by Sara Haley.

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It’s a fun workout, and it really does get you sweating. It’s basically a “dancey” routine, but with more sports-like moves…which is why I can handle it. :) I’m no dancey girl that’s for sure. These hips do not move. Before pregnancy or during.

The moves in the workout are jump rope, side shuffles, hop scotch, skaters, squat jumps, etc. It has a fun beat and rhythm so it makes the 30 minutes fly by.

I want to do a review of this prenatal fitness DVD, but I just haven’t completed enough of the workouts yet. At 30 weeks, I’m still rocking my own workouts, but I know as I get bigger this DVD should come in handy. ;)

Tuesday 8/26
Total body workout day! I did my Beach Shape Up Workout #1, 2 rounds, with some pregnancy modifications.

Modifications:
Glute bridges – pregnancy style
I only did a pushup on every other sumo/plie burpee
The cardio intervals I kept to 1:30 versus 2:00

Wednesday 8/27
Ugh….last night I slept terrible. I was up for several hours in the middle of the night and just could not fall back asleep. I didn’t want to get up, but I did anyways, and pounded out this Bodyweight Circuit. 

This is always a great workout, even though I’m getting slower…all those water breaks. Gotta make sure I’m staying hydrated.

As this post is going public I am in the air flying from our village to the coast. And then from there…

The next couple of weeks are going to be a whirlwind as we will be traveling across country from Mexico to Wisconsin, visiting friends along the way. I am going to my best to keep up with my workout posts, to inspire you to stay fit while traveling. If a preggo lady can do it, anyone can right?! No excuses!

Anyways, hope you enjoyed the workouts and let me know if you try any of them, and how you liked them! 

See ya this weekend with a 30 week update!

~ Liesl

Liesl August 28, 2014 Leave A Comment Permalink