Here’s a quick 12 minute Tabata Workout I posted on my new fitness blog
click here to see the video
Here’s a quick 12 minute Tabata Workout I posted on my new fitness blog
click here to see the video
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This blog has moved.
Please visit me at my new home www.katiegoulet.com.
1. New pots and pans. I guess I didn’t realize how bad the pots and pans that I have been using. But my husband finally insisted that we get pans that our food no longer sticks to. We found these Emeril anadized pans and so far I love them. I can’t believe how sticky my previous nonstick pans had gotten.
2. Homemade Bread. I also got a bread machine this week! I have made a few loaves of homemade bread and the family seems to be liking it. This come after I have been continually frustrated looking in the bread aisle for a good, whole grain bread without alot of chemicals and sweetners.
3. Beef. We are stick working on the beef supply that my mom brought to us. Since we very rarely eat beef, this has been a fun change to our usual menu.
4. Pumperknickle bread. So this favorite is more from my husband as this bread is not gluten free. I found pumperknickle bread this week! Pumperknickle bread is great because it is rated as low on the GI index so it helps keep your body in a fat burning zone. My husband also says that it tastes good!
5. Workouts outside. I just can’t get over the joy of working out outside. I love the feeling of beginning a workout in the dark and watching the sun come up as we sweat. I wish we could bootcamp outside all year!
Here’s this weeks menu plan. As you probably now, we follow a clean eating diet round here and I also take it up a notch by being gluten free. Here’s what we plan on eating for dinner this week.
Sunday – Copy cat Zuppa Toscano (just the the olive garden!), homemade whole wheat rolls for the boys, also a salad. I found some pretty clean chicken sausage to use for this.
Monday – meetings
Tuesday – Hubby and my date night. The kids are having kosher hot dogs (I’ve gotten weird about hotdogs lately so I am only feeding them kosher ones that have three ingredients: beef, water, and salt) and clean eating macaroni and cheese. *****
Wednesday – Maply Balsomic Quinoa, Fig and Goat cheese stuffed Chicken, vegetables
Thursday – Crockpot beef stew, whole wheat rolls
Friday - Spaghetti squash, turkey meatballs, clean eating alfredo sauce
Saturday – Pesto Chicken, lime and cilantro cauliflower rice, cooked broccoli
**Clean Eating MAc and Cheese is the easiest to make ever. The homemade version is just as cheap, but without preservatives and chemicals.
Whole wheat noodles (usually half a box)
1 cup milk
2 T corn starch
1 c. shredded cheese (I buy a brick and shred it)
salt to taste
1. Cook noodles and drain.
2. Put milk and corn starch in a pan after the noodles are cooked and drained. Heat milk until it is just boiling, and reomve form heat.
3. Stir in cheese and pour onto noodles.
You can find my past menu plans by clicking here.
The past week in my life has been kind of crazy (hence the no posting). So my top 5 Friday is dedicated to all the craziness in my life the past week. Rather than focusing on the negative here is a list of the things that I am grateful for this week.
1. Girls weekend!!! I got go get away to Chicago last week with my awesome and super fit friend Rachel. We had a blast getting lost in Chicago, I mean adventuring around Chicago. We ate at some great restaurants. We went to Chicago to attend a conference for USANA nutritionals. It was a great educational weekend. I was challenged in some of my lifestyle habits and learned a lot.
2. Endodontist. I am thankful for my new endodonist. What’s an endodontist you ask?? Well, an endodontist is a dentist that specializes in root canals. Yep, root canals. He does them ALL.DAY.LONG. This is the point my week got crazy! Last Wednesday I had a cracked filling replaced and filling messed up my bite. I clenched my teeth so much as night that it started to impact my tooth. I pretty much whined the whole weekend away about my teeth. I thought I was being a baby. Monday night I got really sick, so I took a nap and woke up with a huge absess on the roof of my mouth. 2 trips to the dentist later, I ended up at the Endodontist. Well, my little absess turns out was a BIG absess. It was the largest one that the nurses had ever seen. I had an audience come in when he popped it to remove the puss. I thought about taping it for youtube, but I refrained. I have months of waiting and antibiotic therapy to help fix this crazy tooth infection situation. I lost some bone in my mouth and I have to wait until that grows back to finish the job. Crazy times around here, but in he end I and very thankful for my endodontist.
3. Nutrimeal. Due to the crazy tooth times, I have pretty much been on a liquid diet. I have drunk Nutrimeal often and I have been so pleased that it has kept me fueled and full. It has given me enough energy to still teach boot camp in the midst of the infection craziness.
4. Lights. To add to the crazy of the week, boot camp started!!! I am running 2 camps at the same time so that means 5 days a week for me! The Tuesday, Thursday camp is in Champaign and we are outside at a park. A park that has some construction so they don’t have all the lights on. So am developing a large light collection. I don’t feel like I have found a light that is bright enough but I am still going to keep looking. On Thursday, I gave everyone their own flashlight and that was fun.
5. Shredding workout. Speaking of boot camp this week. Wednesday we did a workout called a “shredding workout.” It was a little crazy but very fun. It basically consists of one high intensity move followed by a strength training move. There was a lot of jumping, and sweating.
It doesn’t happen often, but some days I just don’t feel like working out. *GASP* My current workout routine has me working out 5-7 times a week. I am busy preparing for bootcamp which will be 5 times a week, plus I try to workout at least once a week just for me.
Today is rainy, very rainy and cold. I just didn’t FEEL like working out early this morning. I had some time around noon so I figured I could squeeze it in later. Then later came, and I didn’t FEEL like driving across town to the gym. Then I got to the gym and I stepped on the treadmill and I literally thought, “I don’t feel like this right now.” But, alas I worked out anyway. So what do I do to keep me working out when I don’t feel like it? Here are a few tips.
1. Wear your workout clothes. If I put these on at the start of the day before I am going to workout I am more likely to actually get it done. The times that I have gone into work for a few hours with my workout clothes on I get comments. This pretty much guarantees that I will go run ect.
2. Schedule it in. If I am working out during the day, I put it in my schedule. I also make sure I have more than enough time to commute to and from where you are going also. If you have to drive to where you workout and perceive that you are going to run out of time, you won’t go.
3. Work out with someone. When I workout for myself, I prefer to be alone but I valued the accountability of working out with someone. I met up with some friends a few weeks ago at a park. Knowing they were going to be there made sure that I got my work out in.
4. Reward yourself. If you really need motivation, think of a reward you can have after you are done. I love listening to podcasts (anything from sermons, leadership, financial advice, food news). If there is something that I am looking forward to listening to, or a show I am looking forward to watching I save it for when I work out. Then I can multitask as I run. I also like to go tanning (bad, I know but it’s so nice and warm in the winter), so I would not let myself go tan unless I worked out first.
5. Have a plan. When I was trying to lose my 68 pound weight gain from having my son Nathan I was saved by my workout plan. I went through several books and followed the workout plans that they provided. Knowing that I was walking in the door knowing what I was doing made it easier for me to make time for it. A plan also kept me challenged when I was working out.
Hope this helps! Have a great week!
I take time every Friday to share the great things from my week. Here are the great things I’ve found this week.
1. Medicine ball workouts. I have been busy practicing for my upcoming bootcamp. This bootcamp we are using medicine balls. It has been really fun and challenging to see what we can do with this little ball. I think the moves I enjoy the most are the when you throw the ball. Ball slams on the ground are great for your arms and core.
2. Clean Eating Baked Apples. I actually made dessert once this week. I very rarely make dessert for my family. I just cut up apples and baked them with cinnamon and alittle maple syrup. I topped the apples with some plain yogurt when we served them. This was a great treat and was just the right amount of sweetness.
3. NEW running shoes!!! I am a New Balance shoe girl (no sponsorship, I just like their running shoes). Their “B” width always works great for me and their shoes just work well. I was looking for a shoe that would match our bootcamp colors (pink and black) and I found these! They are light weight and I am hopeful that the black will resist wear. The best part? They were on clearance for $45, WAHOO
4. Salmon cakes and risotto steel cut oats. I really likes this dinner this week. I forgot to get a picture of my plate, but this is my husbands left over box. I made salmon cakes with spinach and they were great! I’ve made salmon cakes before and the spinach made these nice and moist. I cook alot of brown rice, so I was excited to try out a risotto oats recipe. Steel cut oats are great because they are filling and high in fiber. These oats tasted just like brown rice risotto.
5. Hill Intervals. I will be posting this workout soon. But let’s just say I killed my legs by sprinting up hills and jogging down them. This was a nice variety to my normal interval routine.