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RUN 90 sec hard, 60 seconds easy. Repeat 5-7 times.
I warmed up with .5 miles then did 7 repeats of the above, varying the top speeds from 8.5 - 9.3 mph and cooling down with .25 miles to get in a quick 3 mile run.
Remaining Workout:
60 secs hard rowing, 30 sec. recovery x 5
20 Kettle bell swings x 3
12 assisted pull-ups x 3
60 sec; plank holds on the stability ball x 3
20 butterfly sit-ups x 3
I'm obviously crazy about HIIT and am bringing it to all my workouts especially since I'm not training for a marathon...presently. Moving onto to some delicious eats...
And, because I am obsessed with the fast & easy skinny protein cake, I'm on the lookout for similar treats. Powercakes shared her Lean Green Powercake recipe, and I had to try. She has some stellar recipes, so be sure to check them out! I subbed vanilla protein powder for the coconut flour and used 1 c. of Egg Beaters for the 6 egg whites.
3 TBS protein powder
1 TBS chia seeds
1/2 c. of frozen spinach (or 1 c. raw)
1 c. egg whites
1/4 c. of almond milk
1/2 tsp of baking powder
1-2 drops of vanilla
1-2 tsp cinnamon
Blend ingredients and cook over medium heat.
Pin It
These are delicious, and I'm going to make extras to heat up in the morning for a quick breakfast option during the busy work week. Honestly, you don't taste the spinach and feel free to substitute kale as well.
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| Cooper tested & approved |
Did you race this weekend? I was following tweets of the Disney Princess Half Marathon from many participants including a handful of FitFluential ambassadors. This event was sold out, and there were so many creative costumes. You can check out several examples HERE.
This is a women's focused event, so ladies, "Which princess would you dress up as? Belle, Cinderella, Snow White?"
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I dig dressing up for races (as long as my costume doesn't chafe). For me, this would be a fun girls weekend. Maybe someday.
How do you use spinach in your diet?
Have you ever worn a costume to a race? Ever want to?
I love bizarre-colored pancakes, wow!
ReplyDeleteWe eat spinach by the handful. I pretty much like it in most things. We go through a TON! I think would dress up as Snow White if I had to choose one of those. Hmmm, maybe Mulan?
ReplyDeleteI did a 5k dressed like I Dream of Jeannie once. It is currently my PR :)
ReplyDeleteI add Spinach to everything Ic an. Juice, wraps and often into my eggs.
ReplyDeleteGotta try those pancakes! Love that idea. I use spinach in smoothies, along w/ kale for a good punch of veggies first thing in the morning.
ReplyDeleteAs to running in costume--never done it! Not sure that I ever will either...I'm old school boring!
I eat spinach every day in everything! I love wearing costumes - would love to be Jasmine if I ever get the midsection to pull it off! Ha!
ReplyDeleteI need to incorporate spinach in my diet. I don't get enough veggies.
ReplyDeleteI LOVE dressing up for races. It's so much fun. I want to run a Disney race. I was thinking about the Goofy challenge next year for my birthday, i'll be hitting a big milestone bday and I would really like to do something I've never done before in running. Either that or on ultra :)
Those cakes look great! Gotta give those a shot. As for a princess? hmm...maybe Mulan! She's a tomboy princess. ;) Great workout too - looks like a good one to try out!
ReplyDeleteI love juicing or blending spinach every day! I'm thinking I'm gonna try those pancakes just because they're green-- that makes them fun! :)
ReplyDeleteMmmm green pancakes are my favorite thing ever.
ReplyDeleteThose powercakes look great - put on my to try list!!
ReplyDeleteI just had spinach for lunch, I love it in my smoothies too. Love the crazy looking pancakes you made.
ReplyDeleteI think I would dress up as Snow White or Belle.
I am so in love with HIIT workouts too, I think they have really helped me be a stronger runner.
i love treadmill hiit. makes the time pass so much faster for me!
ReplyDeleteThose pancakes will be perfect for St. Patty's Day! :)
ReplyDeleteIf I had to choose to be a Disney Princess, I'd want to be Ariel - who wouldn't want to be a mermaid?!?
xo
I sneak spinach into pretty much anything - pancakes, socca, pizza crust, eggs, smoothies... you name it, I've done it! :)
ReplyDeleteDid someone say spinach? I buy that stuff in bulk, and put it in everything. I like it best sauted with some lemon and salt, but I also like it in quesadillas, smoothies, muffins, raw in a salad, in my eggs, on an egg sandwich. I could go on, but its a little ridiculous. Hmmm, maybe I'll go have some now.....
ReplyDeleteThose look delicious! I am pinning them now! I eat a salad every day for lunch, so that is the main way I incorporate spinach into my diet.
ReplyDeleteThese look good - can you taste the spinach? I like raw spinach but not a HUGE fan of the frozen. Love the look of your HIIT workout on the TM!
ReplyDelete:)
YUMMY!! I want pancakes now.
ReplyDeleteI am loving that TM workout. I might have to try it.
I would totally be Cinderella. :)
YES you need to do this race! It was SO much fun. I am officially obsessed and want to do it again! Hopefully I'll get my race recap up by tomorrow.
ReplyDeletespinach? I eat it everyday in a salad.. or I put it in my scrambled eggs.
ReplyDeletewow, those pancakes LOOK delicious!! I've made a similar green pancake before with dry rolled oats and greek yogurt...soooo good! :)
ReplyDeleteThose pancakes looks perfect for St. Patty's Day :-)
ReplyDeleteYou look super intense on the treadmill there! Also I've never had green pancakes before but I agree with the comment that those would be PERFECT for St. Patty's day!! :-)
ReplyDeleteThe green pancakes look yummy! And I'm making pancakes tonight because it's National Pancake Day! I did the Tinker Bell Half and dressed up as Snow White, it was a lot of fun to run dressed up, I'd do it again in a heartbeat!
ReplyDeleteWe just got back from Disney. Saw all the half marathoners running around in their medals and t-shirts after the race. I couldn't race, I had two stress fractures in my foot back in november so I'm not back in race shape yet.
ReplyDeleteMy three year old saw some women wearing tutus and went "moms don't wear tutus." So funny.
LOADS of spinach in my smoothies!!!
ReplyDeleteI'm going to try these cakes tonight!!
I need to pick up some protein powder and try those cakes. I wonder if they would be just as good if I substituted the protein powder with whole wheat flour?
ReplyDeleteLove the mill workout!!! Killer!!
ReplyDeleteI add spinach to as much as I can! It helps me to get more nutrients into what I'm eating all the time!
I never raced in a costume, but really would like to do so! Need to find a cool race :)
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