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
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!!
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.