My life is NOT boring.

Hello my lovely bloggers!

I am so sorry I haven’t been able to post this sooner! But you should be totally excited for this post; as a brief summary, you will get: Not one, but TWO homemade fro-yo recipes, 3 work-outs, a story about an accidental run (and a non-accidental run), LOTS of pictures, and my new favorite hair color.

Enjoy!

First and most importantly, I love fro-yo so much it’s ridiculous.  The only problem?  There are ZERO fro-yo places within a 50 mile radius of where I live.  So, I did what I had to do, and I made my own fro-yo (granted, I didn’t have any fun toppings – like gummy bears and m&m’s) but I think it turned out pretty good! Side note, the second recipe is the better of the 2 – if your preference is sweeter!

Fro-Yo Recipe #1

¼ cup Greek Yogurt
1 scoop chocolate PB protein powder (I used Myofusion)
1 tablespoon natural PB
Dark-Chocolate flavored stevia
1 tablespoon cocoa powder

Mix everything together and freeze for 45 minutes – take it out, stir everything & freeze for 20 minutes.  Eat, savor, take pictures, and send to Christina.

Fro-Yo Recipe #2

1 4oz container Fiber One French vanilla yogurt
1 scoop Casein protein powder (I used double chocolate – you can substitute any protein powder though)
1 T (more or less depending on consistency of protein powder) water

Same directions as the first recipe:
Mix everything together and freeze for 45 minutes – take it out, stir everything & freeze for 20 minutes.  Eat, savor, take pictures, and send to Christina.

Both were delicious!

Next are the workouts:
Friday was shoulders and a 15 minute treadmill run, Saturday was a record speed leg day & accidental run day, Sunday was rest day from the gym and non-accidental run day, and yesterday was chest/back.

Friday: Shoulders

Warm-Up; L’s & T’s (3 sets)
12lb DB’s for 16 (8 reps L’s, 8 reps T’s), 15lb DBs for 16, 15lb DB’s for 16
Arnold Press (2 sets): 15lb DBs for 15, 25lb DBs for 8
Superset; Plate Shrugs & Military Press
Shrugs (4sets): 45lb plates for 12, 45lb for 12, 45lb for 10, 35lb for 12
Press (4 sets): 30lb DBs for 7, 30lb for 6, 25lb for 10, 20lb for 15
Superset; Upright Rows & Front Raises
Rows (3 sets): 65lb for 12, 65lb for 12, 65lb for 10
Raises (3 sets): 25lb for 12 (all 3 sets)
*Note: These are done holding a DB with both hands in the center.
Rear Delt Fly (Burnouts – no rest): 12lb DB’s for 15, 12lb for 12, 10lb for 12

Treadmill: Varied incline & speed; 15 minutes for 1.56 miles

Saturday: Fastest Leg Day Ever

…Seriously, I got to the gym around 2 to find out they closed at 3 – factor in changing and clean-up, my workout lasted a total 30 minutes, and my legs haven’t burned like that in a long time.

Lunges (6 forward, 4 reverse) (4 sets):
55lb for 40 (24 forward, 16 reverse), 65lb for 30, 60lb for 30, 55lb for 40
In & Out Squats (Free bar) (3 sets):
115lb for 12, 95lb for 16, 95lb for 12
Low Back Extensions (3 sets): 110lb for 12, 90lb for 15, 90lb for 15
Superset; Quad Extensions & Hamstring Curls
Quads (4 sets): 50lb for 12, 50lb for 12, 50lb for 12, 30lb for 15
Hamstring (3 sets): 70lb for 10, 50lb for 15, 70lb for 10
Machine Leg Press (Burnouts) (4 sets – no rest): 150lb for 10, 130lb for 10, 110lb for 10, 90lb for 20

Sunday I ran/walked/hiked – all in the same trip, I live in the woods, it wasn’t really by choice!
2 miles in 20 minutes.

Monday: Chest/Back
Lasted about an hour.

Superset; WideGrip Pulldowns & Smith Machine Bench Press
Pulldowns (5 sets): 70lb for 12, 90lb for 7, 80lb for 10, 70lb for 12, 60lb for 15
Bench Press (4 sets): 85lb for 10, 105lb for 4, 95lb for 7, 85lb for 10
Superset; Weighted Dips & Low Cable Rows
Dips (5 sets): +25lb for 8, +20lb for 8, +15lb for 10, +10lb for 12, bodyweight for 15
Rows (5 sets): 90lb for 12, 100lb for 8, 90lb for 12, 90lb for 12, 80lb for 12
Superset; Incline Dumbbell Press & Close Grip Pulldowns
Incline (4 sets): 25lb DBs for 12, 25lb DBs for 10, 20lb DBs for 12, 20lb DBs for 10
Pulldowns (4 sets): 80lb for 10, 70lb for 10, 60lb for 12, 60lb for 12
Dumbbell Pullovers (3 sets): 25lb for 15, 25lb for 15, 20lb for 15

And boy do I have a story for you!
Sadie, our beautiful (and BAD) Great Pyrenees/Lab mix is an escape artist.  I kid you not, she is a pro at slipping her collar, sneaking out doors, chewing through leashes, etc… But most recently, her favorite method of escape is by jumping off the back deck.  Not to worry, its really not all that high, but it is mildly annoying!  We got her from the humane society about a year ago, she was a stray, and now I see why!

Anyway, she jumped off the deck first thing Saturday morning, and instead of taking the usual lap around the block, she decided to take a run – and I had to run the entire time behind her so I wouldn’t lose sight of her!  I don’t know how far we made it before she was ready to come home (you know when she’s ready – she gets on the ground and crawls to you) – all I know is I was legitimately running for the better part of 45 minutes, through woods and road and a football field, in this:

If you look carefully, you can see all 3 bad dogs behind me!

And these:

Let me tell you, NOT the way I prefer to dress for a run.  And on an empty stomach none-the-less (I never train/lift/run on an empty stomach), by the time we made it home, I was starving!

Oh, and, I dyed my hair Sunday!

One more, for good measure.

You will quickly find that this is a bit of a problem I have, and I change it (drastically) every4 or so weeks.

That’s all I have today!

One sick puppy..

OH EM GEE.

Sorry for the exaggerated excitement, but I just had the most fabulous lunch – and I packed it myself. I knew what it was, but I did not expect it to be so good! Isn’t that a great surprise? But more importantly, what was it?

The main event: ½ a Spaghetti squash filled with 1/3 cup veggie “crumbles” (soy-meat substitute, no I am not vegetarian/vegan/etc.. I just really like this stuff), diced tomatoes, Mrs. Dash Tomato Basil & Garlic seasoning, and veggie parmesan cheese (I can’t eat the real stuff because I’m lactose-intolerant, boo).  I wrapped the whole thing in foil and baked it at 350 for 25ish minutes.  Let cool, then scrape it all out (if you’ve prepared spaghetti squash before, you know the drill).
Amazing.

I paired it with some cooked spinach, a can of light tuna packed in water, balsamic vinegar, and Mrs. Dash Caribbean Citrus seasoning.

My belly is so happy right now.

On a side note, I didn’t make those cookies from yesterday yet.. I had the best intentions, but when I got home from the gym I fell asleep on the couch with my sick little puppy.. Yes, my little Molly’s sick. I don’t know what’s wrong (she probably ate something she shouldn’t have); I hate sick dogs, they make me so sad because I never know what to do. It would be so much easier if they could tell you what’s wrong!  She just lays around, that’s all she did yesterday – she followed me to wherever I was headed and then laid behind me until I went somewhere else – even with the other 2 playing and running around.  That’s not like her, not at all. And she went out probably 4 times in half an hour, also not like her.  I hope she’s better soon…

Last night I lifted back, and wrote nothing down.  I was still in my ‘mood’ from earlier (if you aren’t up to date, check out My Identity Crisis).  It was an OK workout.. I just need to get my head on straight again.

Tonight is Chest day (and a little back, to make up for yesterdays slack), then dinner:  grilled turkey breast cutlets, grilled asparagus, and pasta for dinner; and hopefully movie night with babe and the puppies (and trust me, it will undoubtedly be all 5 of us on the couch, whether babe and I like it or not).

Cinco de Mayo

Happy 5th of May!

..And Happy Back Day!
OMG its my favorite day of the week
But it is also Thursday, which is one day closer to my trip to Canada next week.. For work, not fun.
That being said, I need to pack food for the 10 hour drive! And hopefully find a grocery store close to the hotel so I can stock up on chicken, oatmeal, and veggies for the stay..

I plan on making the following homemade protein bars this weekend, and taking a few of each for the drive and the week in general (I  homemade protein bars), both are no-bake, which is preferred.

Tofu Protein Bar
1 package Silken Lite Tofu
4 scoops protein powder
3 cups whole oats

Unsweetened Cocoa Powder, Cinnamon, PB2 (powdered peanut butter), Stevia, etc…

*You can really add anything you like to this; chocolate Protein and cocoa powder is my favorite combo, followed very closely by chocolate protein and PB2

Combine tofu and protein in a bowl and mix with an electric mixer on high until smooth.  Add the oats and mix with the mixer until combined.
*Note if it is too thick add a 1/4 cup of water, 1 tablespoon at a time.
Cover 8X8 pan with parchment paper. Spread the mixture in the pan and place in the fridge for an hour.

Clean Protein Bars

-4 Scoops chocolate protein powder
-2/3 Cup flax seed meal
-4 Tbsp PB
*I use 4 Tbsp PB2 and 2 Tbsp water for FAR less fat.
-1/4 Cup water
-2 Tbsp cocoa powder

Mix all ingredients in a large bowl and stir. Add 1 tbsp of water at a time if needed.  Cover 8X8 pan with parchment paper. Spread the mixture in the pan and place in the fridge for a few hours (I find overnight is the best option), or in the freezer for an hour.

Hmm..
I don't wanna go!
I'm gonna miss the hell out of my Babe, and my puppies, and my GYM.

I know, Sadie isn't very lady-like..

Tomorrow is photoshoot day!

I'm excited, kind of, and anxious..

I need to drop some water weight before then - looks like I have an early AM date with the elliptical, joy!