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Tabata…Don’t Ya Want Ta?!

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Breakfast this morning came in the form of creamy, cold, deliciousness…



I had been craving something coffee/chocolate the past couple of days, and this satisfied that craving BIG time!

Mocha Overnight Oats

Makes one bowl of oats

  • 1/2 cup of oats
  • 3-4 oz. of Greek yogurt
  • 1/2 cup of water
  • 1/2 tsp raw cacao powder (can also use unsweetened cocoa)
  • 1 tsp instant coffe granules
  • 1-2 packets of stevia
  • sprinkle of cinnamon

Directions:

In a cereal bowl,  combine the oats, yogurt, water, cacao powder, coffee and stevia.  Stir until combined.  Sprinkle the top with cinnamon, and place in the refrigerator overnight or for 30 minutes if you want to eat the oats soon!  Remove from the fridge when ready to eat and enjoy!

Workout

After having such a satisfying first meal of the day, I was more than ready to tackle a new Boot Camp class that I began teaching this morning.

In this morning’s class, I made sure to include circuit training along with a high intensity interval training technique called Tabata.

What is Tabata?

Tabata is a form of high intensity interval training that comes in short bursts.  One Tabata lasts only 4 minutes!  It is a series of 8 intervals that are only 20 seconds of work at your absolute maximum effort level followed by 10 seconds of rest.  These short bursts of activity work the aerobic and anaerobic systems allowing the body to see gains in strength and speed.

Here is a look at the sweaty workout that we completed this morning:

It was a good workout, got the heart rate going, and the muscles working…all things that I look for when I complete my exercise for the day!

Have You Ever Tried a Tabata Workout?

    • This was my first attempt at Tabata…and I think I like it!

Heading to Florida

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Hello and happy Saturday!

I hope all is going well with you, and you are doing something really fun with your favorite people 🙂

Today has been a pretty jam packed day…for a good reason though!  Tonight I am leaving for a family vacation to Florida in honor of my younger brother’s graduation from college.  Because I have been so busy with work and teaching group fitness recently, I literally have not had a spare second to think about packing (or maybe it’s the fact that I truly hate the packing process…)

That being said, I started this morning bright and early with a delicious bowl of what I like to call Monkey Oats!


The Monkey Oats were chocolatey, peanut buttery, bananay, and just plain good!

Monkey Oats

  • 1/3 cup oatmeal
  • 2 tsp unsweetened cocoa powder
  • 2 stevia packets
  • 1 scoop vanilla protein powder
  • 1 sprinkle cinnamon
  • 1/3 banana
  • 1 Tbsp peanut butter

Directions:

Place the oats in a microwave safe bowl with 2/3 cups water.  Microwave for 1 minute.  Take the oats from the microwave and mix in cocoa, stevia, protein, cinnamon, and about 2/3 cup more water.  Microwave for about 1 minute and 30 seconds, or until the oats are the desired consistency.  Top with bananas and peanut butter…and enjoy!!

Workout

After my oaty breakfast, I spent the morning reviewing my Body Pump notes.  I was a little nervous for class today because I was teaching the latest release all by myself for the first time!  The class was great, I had so much fun, and I only made a couple of minor mistakes…nothing to sweat about!

After teaching that class, my brain officially went on vacation mode!! I came home to make myself a quick lunch, and Brian had a little surprise waiting for me.

For the past 10 days, Brian had been in London and Ireland with his mom and aunt visiting family (yes I know…I was only slightly jealous he was in London right before the Olympics!)

Brian bought me a couple of souvenirs, the first being an Irish wool sweater!  I absolutely love being warm and cozy all the time, and love bundling up in big chunky sweaters, so when Brian asked what I wanted while he was on the trip, I jokingly said I wanted a wool sweater…I guess he didn’t get the joke 😉

I love it!

He also got a cool Olympic backpack from London!  We are definitely taking it with us to Florida.

After present time, it was time to get down to business.  Brian cleaned our little apartment, and we packed a whole weeks worth of stuff into one bag…

That’s right…ONE BAG!  We are driving to Florida, and in the car will be my mom, dad, Brenna, Brian, and me.  There is very limited space, so we had to be flexible…luckily it is summer, meaning our clothes are small and can easily be rolled up.

The trip down to Florida should be interesting considering we have three adults in the back seat of the car…and my dad hates making pit stops…wish us luck!!

Super Secret Sample and Bananay Oats!

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Last night, one of the frequent travelers to one of the hotels that I work at brought in a little surprise.  He has been traveling to Indianapolis for months now working on this project and  I got to try some before it even hit the shelves!

Sorry I can’t say what it is, but it will roll out October 1 🙂  It was a fun little way to spend one of my long days at work.

Breakfast

Yesterday, I was a complete slow-poke in the morning….for absolutely no reason at all.  Today, I want to start things off right and get where I need to be on time without completely rushing around like a crazy person.  I helped myself out a bit by preparing my breakfast last night…overnight oats that taste like banana bread!

Instead of peanut butter I put a teaspoon of homemade cashew butter…so good…and I put some frozen bananas in the mix last night.  When I woke up, the bananas were all mushy, and the perfect consistency to mash around in my oat bowl.

The result was a thick, creamy, sweet, bananay bowl of goodness.

Workout

This morning I teach my cardio intervals class.  I usually change the workout, but I have been keeping the same format throughout the entire summer.  There are eight exercises that get completed for one minute each.  During that minute, I want my class (and me!) working their little hearts out to the best of each person’s ability.  We then take a quick water break, go back to the top and cut out the last exercise, so we only complete seven the second round, then six the third, five the fourth, and so on…

The class loves the format and always tells me how quickly class goes by!

Click here for a “how-to bear crawl” video 

I can’t believe that it is Thursday already!! EEK! Tonight, I am team teaching a Body Pump class then I have lots to do to prepare for the weekend…wish me luck and have a great day!

Of Possible Reading Interest

Torch Cupcakes and a Cafe Misto

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Last night, after being extremely tired and getting home kind of late due to an evening Body Pump class…I remembered that I had committed myself to make cupcake torches for an evening reception at one of the hotels that I work at.  The reception is Olympic themed…and me being the theme-lover that I am thought it would be a GREAT idea to make these cute cupcake torches that I saw on Pinterest…

They look a lot better than I thought they were going to turn out.

 

They are just cupcakes made in ice cream cones and topped with orange and yellow swirled icing.

 

The difficult part…transporting them.  I finally got them in the box, but now I am worried about getting them out for the event tonight!

 

They look good, although I was tired and not really in the mood to frost a ton of cupcakes last night.  The process, however, was a tad bit messy…

 

All in a day’s work!

Breakfast

Last night I prepped a bowl of overnight oats with some raw cacao (chocolate) action along with almond butter.  I recently made a batch of chocolate almond butter that tasted just like brownie batter…that is the flavor I was going for this morning.  It didn’t quite taste like brownie batter…but they did taste pretty darn good!

 

I then taught my usual Tuesday morning spin class, and got ready super fast afterward so that I could head to Starbucks and publish this post!

I decided to treat myself with a tall Cafe Misto with a side of banana bread sample.  The misto was a great decision, the banana bread was good…but mine is better 😉

This was my first time trying a Cafe Misto, and I am so glad that I did.  They are a great swap for a latte because they are about $0.50 cheaper and have slightly less calories.  I got mine plain, but you can add a syrup pump if plain is too boring for you.

 

Now, I’m off to work!

Have a great day!!

 

P.S.  Thank you so much for the kind comments and support from yesterday’s post.  It means more to me than you know!!

 

My First Official Launch and Zucchini Complete Breakfast

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Good morning!

I have to start by saying that last night’s launch was amazing!  We had such a great turnout for all of the classes and we all had so much fun doing it.  I have to admit that I was pretty nervous before teaching my two tracks in the new Body Pump release, but after doing it once, I wanted to get right back up there and do it again!

We are already starting to brainstorm about our next launch in October!

Breakfast

To make things even better, I started my day with a delicious breakfast as well.

I feel like I am constantly searching for a way to incorporate veggies into my breakfast since I typically go for the sweeter stuff in the morning.  This breakfast is a complete meal in that it counts as one serving of veggies, 2 servings of starch, 1 serving of good fat, and 1 serving of protein.  All that you need to do is add a little fruit on top (I think strawberries taste delicious with this little cake!) and you have all of your food groups covered.  This little breakfast cake would be perfect to prepare ahead of time and eat in those mornings when you are on the go.

Zucchini Breakfast Cake

Yield:  4 Servings

Ingredients:

  • 2 cups of zucchini
  • 2 cups of oats or oat flour
  • 4 Tbsp peanut butter
  • 2 scoops of your favorite protein powder
  • 2 egg whites
  • 1/2 cup of unsweetened almond milk
  • 6-8 packets of stevia (you can do this to taste, it really depends on how sweet you like things)

Directions:

Preheat the oven to 400 degrees.  In food processor or blender place zucchini, egg whites, and almond milk.  Combine the zucchini mixture with all of the other ingredients and mix until combined.  Place in large muffin tins, or in an 8×8 baking pan.  Bake for 20-25 minutes.  Store in the refrigerator.  Enjoy!!!

Nutrition:

Calories:  324.9  Fat:  11.6g  Carbs:  60.6g  Protein:  19.7g

Have a great Tuesday!

Friday Ants in my Pants

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It’s Friday the 13th!

Any spooky plans on the agenda today??  None for me, however, my day is off to a great start, and I just know that it is going to continue to be great.

 

Breakfast

I started out the morning with a delicious and creamy bowl of overnight oats topped with some blueberries and peanut butter.  Yum in the tum.

Workout

I then completed a super sweaty, intense, high intensity elliptical circuit that completely beats the boredom that can occur while using a cardio machine…trust me, I’ve been there.

And now, I am headed  to work….with the Friday ants in my pants.  I swear that it is almost impossible to sit still and focus for me on Fridays…don’t tell my boss that!!  I am so excited for AFTER work, because I have a special surprise date night planned for Brian and I.  He has no idea what I have up my sleeves!! 🙂

What are your Friday night plans??

 

Bounce the Ball Workout

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I was so excited when last night I realized that the peanut butter jar was practically empty….

because that meant that it was time for a batch of overnight oats in a jar.  Seriously, this little breakfast of champions is to die for (if you love nut butter and oats of course!) and will never get old for me.

This morning, I was off to an early start to teach my cardio intervals class.  I always try to switch up the routine to keep things interesting.  This week, we incorporated the beloved EXERCISE BALL.  I feel like so many people have an exercise ball, but they never use this fun and versatile piece of equipment.  

Today’s exercise uses the exercise ball in every single move.  It is fun, effective, and I promise that you will be sweating within the first 8 minutes 😉

Of Possible Interest:

Buckwheat Pancakes with Easley Orchestra Red Blueberry Sauce

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I started out this morning with another bowl of baked oatmeal.  Today, I added some peaches in the mix to make it a little bit like a peach cobbler.

Delicious, and easy to eat in the car.  That’s all I ask for.

Wine Recipes

A couple of weeks ago, I mentioned on the blog that I was working on a “special project.”  I was pretty vague about what I was doing, but I can finally talk about it!

About a month ago, the Brand Manager of Easley Winery, a local Indianapolis winery, contacted me via facebook saying that he stumbled across my blog as he searched the internet for pictures of the winery.  Last summer, Brian and I visited the winery and had a delicious and fun experience, I blogged about our tasting adventure and that is how he found my Treble in the Kitchen site.

On their site, they have a “Cooking Made Easley” section that showcases simple and delicious recipes that feature the Easley wines in the ingredient list, and he asked my to contribute!  Of course I was more than willing to start experimenting in the kitchen, and the end result of all my concoctions were delicious.

When brainstorming what to make, the first thing that popped into my head was a blueberry red wine sauce.  For me, when I think blueberries I think pancakes.  Growing up, blueberry pancakes were made as our big Saturday breakfast, and I looked forward to them every single time.  I decided to put a little twist on traditional blueberry pancakes by utilizing a nutty buckwheat flour that is high in fiber, minerals, all 8 amino acids, and is rich in flavonoids (which are super strong antioxidants!).  The end result had even Brian asking for more.

Buckwheat Pancakes with Easley Orchestra Red Blueberry Sauce

Ingredients:

Pancakes:

  • 1 cup buckwheat flour
  • 1 tsp baking powder
  • 2 Tbsp granulated cane sugar
  • ½ tsp salt
  • 1 tsp nutmeg
  • 1 Tbsp vanilla extract
  • 1 beaten egg
  • 1 cup unsweetened original almond milk
  • 2 Tbsp melted butter

Easley Orchestra Red Blueberry Sauce:

  • ¾ cup Easley’s Orchestra Red Wine
  • ½ cup brown sugar
  • 1 ½ – 2 cups of fresh or frozen blueberries

Instructions:

For the Pancakes:

Heat a skillet on the stove at medium high heat.  In a large mixing bowl, combine flour, baking powder, sugar, salt, and nutmeg.  Once combined, add in the vanilla, egg, almond milk, and butter.  Stir until smooth and thoroughly combined.  Test the heat of the skillet by dropping small drops of water onto the skillet.  If it sizzles, it is the perfect temperature. Spray pan with nonstick cooking spray.  Place ¼ cup of batter onto the skillet.  Allow the batter to cook until the edges are dry (about 2 minutes checking frequently so it doesn’t overcook), then flip the pancake and cook about 1-2 minutes more on the other side.

Yields: 3 servings of two pancakes

Nutrition per Serving:  Calories—198.2  Fat—4g  Carbohydrates—37.2g  Protein—7.4g

Orchestra Red Blueberry Sauce:

Place the wine and sugar in a saucepan over medium high heat.  Once the sugar is dissolved, add in the blueberries.  Bring to a boil.  One boiling, lower the heat and simmer for about 5 minutes, or until ready to serve.

Yields:  10 servings of 4 Tbsp

Nutrition:  Calories—65.6  Fat–.1g  Carbohydrates—17.6g  Protein–.1g

Nice and Homey

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Yesterday, I have to admit that I was a little bit overwhelmed and wasn’t quite sure if Brian and I would finish putting our apartment together.

We started with several piles that looked like this:

And ended with rooms that looked like this:

There are still some finishing touches, things to be hung, and little organizational things that need to be figured out, but for the most part it feels very homey and ready to be lived in!

After working hard to get everything accomplished, we headed to another graduation party for another one of Brian’s cousins.  We entertained ourselves with a little round of corn hole.  Unfortunately, Brain and I lost…at least we had a good time!

We then came home and got changed to head out for a 4 mile jog.  The weather was pretty warm, so we decided to take it easy and just enjoy the run and each other’s company.

Afterwards, we both felt great!  A run always makes me feel more energized and accomplished 🙂

Brian stayed home and got his hair cut by my sister, but I headed to the grocery store and found this little gem:

It is a salad packing container.  You put your lettuce and salad on the bottom, and then you can put other little goodies on the top that may make the salad soggy.

I put lettuce, broccoli, onions, and tomato on the bottom.  On the top, I put tuna salad and salsa…I wasn’t quite sure what to put in the super special extra little container on the top, so I left it empty!  Tomorrow, I will think of something.

After grocery shopping and packing lunches, it was time for dinner.  Brian’s dad made cod, squash, and onions in a parchment paper pouch.  It was deeelish!  I just love the flavor of cod, to me it is a meatier fish with a slightly buttery flavor (when cooked right).  Tasty.

On the side, a little bit of quinoa mixed with brown rice.  A perfect Sunday night meal.

Breakfast

At the store yesterday, peaches were on sale and I couldn’t wait to add them to my breakfast this morning! I made myself a bowl of egg white oats and topped them with some peanut butter and a white peach!  Unfortunately, I didn’t realize that instead of purchasing egg whites I purchased egg beaters.  They are right next to each other on the shelf, and I must have just grabbed the wrong box.  I didn’t even realize until I poured them into the oats last night.  They still tasted pretty good, so I guess the little mix-up wasn’t too terrible.

I hope you all have a great Monday!  Today, is the first day of my first full week of work 😉  Wish me luck!

The Big Move

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Hello!!!

We are officially moved in!!

Now, we just have to put everything away in it’s new home 🙂

Friday night when I arrived home, Brian and I shared a glass of wine with our “last meal” at the apartment.  Unfortunately, it wasn’t anything super fancy, it was made up of a ton of leftover, and random produce in the fridge that I could easily get rid of.  But it still tasted good!

Brian was sad to leave.

We then worked through the night making sure all of the odds and ends were packaged up and labeled.  Then, the morning came, we put the finishing touches on packing and the movers arrived.

They had the place cleared out in an hour and a half!

We had a lot of heavy wooden furniture, tables, a bed, and a couch, and we thought that it would be safest if we hired movers (for us and the furniture!).  Brian and I had never hired movers before, but we now highly recommend it.  We decided to use Two Men and a Truck  simply because we had heard of them before and we had friends that had a good experience with them in the past.  Their slogan is “movers who care”, and they really do live by that.

I was so impressed with their speed at getting things into the truck (after all they are paid hourly!), the care that they gave our belongings, and their friendly personalities.  With each item that was large, they wrapped it in a blanket surrounded with a seran wrap type material to keep it in place.

They were so careful with things that could potentially get damaged.  For example, Brian and I had a lamp that was laying out for them to take.  The movers asked us to remove the light bulb and take the lamp shade ourselves so that nothing could get damaged.

Overall, I was very impressed.  It made the move smooth, easy, and quick.

Now, all we have left is the unpacking part.

After the movers got everything into the house, it was time for lunch.  I made myself a salad of spinach, romaine, broccoli, onion, tomato, egg whites (with cottage cheese in them), all topped with salsa and balsamic vinegar.  Very tasty.

After getting somethings in the kitchen put away, we headed out to a graduation open house for one of Brian’s cousins.  Of course, snacks were involved.  For me:  some veggies and dip, a pickle, a delicious purple iced sugar cookie, and some Reese’s Pieces.   I haven’t had Reese’s Pieces in a while, and I realized why I don’t buy them…they are addicting!  Brian and I kept going back for more, and we even took some “for the road” to snack on in the car 😉

We then came home, and got the clothing situation mostly organized and took a break to eat some of Brian’s dad’s homemade French onion soup and a side salad.  Delish….as I was eating it, it made me think of Christmas!  I already made the request to have this dish again during the holidays.

Today

Today, I woke up early, had some egg white oats with strawberries and a bit of peanut butter for breakfast.

Now we must finish the unpacking, organizing, and decorating…happy Sunday!