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Wednesday, October 1, 2014

Early Morning Workout? No Problem! 7 tips to help you get up and get sweaty!

Happy Hump Day Everyone!

I hope your week is off to a great start! Have you fit in any good early morning sweat sessions yet? I teach a lot of early morning classes and have an infant who likes to wake up at 7:30 AM, so I know how hard it can be to get motivated to workout first thing in the morning. Luckily, I am a morning person, but I know not everyone is (aka my hubby the night owl).

With work, family, friends, and non-stop activities, sometimes the morning is the only time we have to workout. Even if you are not a natural morning person, there are a lot of things you can do to help make working out in the morning easier.

source


Wake Up and Workout Tips:
  1. Set out your workout clothes the night before. If you won't be going home after the gym, pack your work clothes, breakfast, lunch and whatever else you need so you are ready to go in the morning.
  2. Plan your activity ahead of time. Make sure you have a plan for your AM workouts. If you wake up with the intention to workout, but no firm plan, you are much more likely to fall back to sleep. So write out your strength workout, have a training plan for your next race, or print out a fun cardio interval workout.
  3. Even better, workout with a friend! You don't want to let your friend down by hitting the snooze button when they are at the gym waiting for you.
  4. No crazy buddy to meet you at 6 AM? Head to a great group exercise class! It will hold you accountable and provide you with a great workout without you having to think about what to do. Find a class you really enjoy so that you look forward to going no matter what time it is.
  5. Set your coffee pot to turn on right when your alarm goes off so your coffee is ready when you get to the kitchen. Every morning I wake up, want to hit snooze, and then tell myself "to just get to the coffee pot and it will all be ok." By the time I have my first few sips of coffee, I am awake and ready to go. I think part of it is mental, but hey, who cares it works!
  6. Fuel your workouts. Be sure to have a light snack of healthy carbohydrates and protein before you workout. You've been fasting all night, so you will be able to workout longer and harder if you have a little something in your stomach. Everyone is different, but I usually go with half a protein bar, a Bama with a touch of peanut butter, or a homemade energy bite.
  7. Spice up your playlist! Nothing gets me more excited for a class or a run like a new playlist! I have included my Barre and Pilates Mat Class playlist below for some ideas. What are your favorite songs to workout to?
Barre Remix



Pilates Remix



Hopefully, these tips will help you tackle your next early morning workout and start your day out on top! What are some tips you use to wake up early and sweat?

In health,

Monday, September 29, 2014

Chocolate Chip Banana Protein Muffins

Happy Monday!

I hope you all had a wonderful weekend! We actually got to stay here and relax this weekend! It was wonderful.

Saturday was, as usual, full of football! Annabelle was very skeptical of the Aggies play in the first half.
 

And then down right shocked by OT!
 

Luckily, they pulled out a win because Daddy was about to pull all of his hair out!
 
Sunday, little miss woke up at 3:45 AM for a feeding, and I couldn't go back to sleep. I decided to get a few things done while she was asleep because you never know how naps are going to go with her.
 

I went on a quick 3 mile run in my new shoes. They felt amazing and by the end of mile 3, I though about taking another lap, but I wanted to tackle the grocery store before she woke up. After a quick shower, I made my list and headed to the store at 5:50 AM. I was literally the first person in when they opened the doors. HEB is normally crazy on Sunday's so the empty store was awesome! 

They were out of my normal PB2, so I decided to try PBfit instead. I used it in my oatmeal and the energy bites I made later in the day and was impressed. 

I made it home in time to start the laundry, unload the groceries, and enjoy a bowl of oatmeal in peace before the tiny human woke up at 7:15. I call that a win! 

The rest of Sunday was spent tackling laundry, running errands and prepping food for the week. Preparing food on Sunday for the week ahead is a huge help when you know you won't always have time to cook during the week. E always grills up a ton of protein on Sunday night, and this Sunday, I got busy baking protein muffins and homemade energy bites. 

Since little bit keeps me busy busy, I have found myself grabbing premade protein bars and shakes a lot more than normal lately. Although, these are great sometimes, I don't want to live on processed bars all day every day. In order to cut down on my consumption of packaged food, I have been experimenting with easy to grab baked goodies to keep around the house. One recipe I have fallen in love with are these Chocolate Chip Banana Protein Muffins.


 
These muffins are high in protein and fiber and low in fat and sugar. The almond flour and coconut flour are slower digesting carbohydrates and the protein powder and eggs add tons of protein. They get their sweetness from all natural sources thanks to the bananas, apple sauce, and honey. They truly are extremely simple to make, absolutely delicious, and the perfect grab and go breakfast or snack. You can even eat them with one hand with a baby in the other hand. :)

Chocolate Chip Banana Protein Muffins

by Lauren George
Prep Time: 10minutes
Cook Time: 20-25 minutes
Keywords: bake breakfast bread dessert gluten-free paleo


Ingredients (serves 12)
  • 1/3 cup almond flour
  • 1/3 cup coconut flour
  • 1/3 cup vanilla protein powder
  • 3 ripe bananas mashed
  • 1/2 cup unsweetened apple sauce
  • 1/4 cup dark chocolate chips or cocao nibs
  • 1/2 teaspoon cinnamon
  • 3/4 teaspoon baking soda
  • 2 tbsp honey
  • 1/4 tsp vanilla extract
  • 4 eggs
Instructions
Preheat oven to 350 degrees.
Line muffin tin with muffin liners or grease thoroughly.
Combine all wet ingredients with mashed bananas and mix well.
Add in dry ingredients and mix until smooth.
Scoop into muffin liners. Fill just below the top of the muffin tin (they will rise).
Bake for 20-25 minutes or until a tooth pick comes out clean.
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Let me know if you give them a try. I hope you all have a wonderful Monday and a great week!

In health,