Friday favorites and fuel

Playing, eating, and watching the fireworks!

Playing, eating, and watching the fireworks!

G’morning!  The last two nights we’ve had rain storms and the weather was perfect this morning for a 13 mile run.  I ran with 2 other friends and as always the miles flew by!  I’ve felt really good running lately.  I’m SO glad!  I did a SHOULDER workout when I came home too.  Shoulders are one of my favorite muscles to work.  Sometimes women think you need to work triceps and biceps to get lean, unjiggly arms, but I think shoulders are where it’s at!  Try these exercises next time you work shoulders:  Military press, upright dumbbell rows, front delt raises, rear delt raises, and lateral raises.  Do them as supersets or singles.  3 sets of 10 reps for each exercise!

I’ve noticed with my running and daily weight workouts I need to eat food as fuel!  The other day, my arms felt shaky and fatigued for almost the whole day.  I kept trying to shake them out and stretch them, but it didn’t help.  Finally my husband told me to get eating.  He threw me a muscle milk and told me to eat a banana.  After that I felt much better.  I was running on empty!  Here are some of my favorite recipes for fuel that I’ve been eating this week!!  I changed up my German Pancake recipe to make it healthier (:  If you love sugar, you won’t taste it in these.  Put some berries on top and that’s all you need.  YUM!!

OAT FLOUR GERMAN PANCAKES

6 eggs

1 c. oat flour

1 c. unsweetened almond milk

1 t. salt

2 T butter

Place the eggs, flour, milk, and salt in a blender and mix.

 Melt the butter in  a 9×13 pan in oven while fixing the other.

 Bake at 400 degrees for 15 minutes.  Serve with agave nectar, syrup, powdered sugar, or fruit!

The next one is a smoothie recipe I found on a favorite website of mine: vedgedout.com  She has a list of several green smoothies and this one is my FAV!!

Tropical Colada

1 banana

1 navel orange

1 c. frozen pineapple (I use a mix of mango, pineapple, and strawberries)

1 c. almond milk

1 c. water

1/2 c. ice

1 T shredded coconut

2 c. spinach or kale

BLEND till smooth.  Makes 2 full glasses and I drink both of them!!  Sometimes I add a scoop of vanilla protein powder.

I’m signing off for about a week now.  Heading up to Girl’s camp next week!  I should be able to get a good run and workout in on Monday before we head out!  Get out and run or walk this weekend.

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