Fit Friday for May 19th

Happy Fit Friday everyone!

So, you know that super fun alphabet game we played this week? Well, you get to play it again today!  If you lost your sheet, here’s the list:

A = 10 Jumping Jacks
B = 15 Jump Squats
C = 15 Burpees
D = 20 Squats
E = 20 Pushups
F = 10 Plank, Heel Kick, Frogs
G = 20 Power Jacks
H = 50 Switch Kicks
I = 15 Sit Ups
J = 20 Dips
K = 10 In & Outs
L = 30 Floor Sprints
M = 20 Diamond Pushups
N = 60 Second Plank
O = 10 Low/High Plank
P = 15 Superman
Q = 20 Plank Punches
R = 20 Glute Bridges
S = 20 Down Dog Pushups
T = 20 Frog Power Kicks
U = 30 Bicycle Crunches
V = 50 Calf Raises
W = 100 Butt Kickers
X = 20 Tuck Jumps
Y = 15 Hand Release Pushups
Z = Side Planks – 30 seconds ea. side

Here’s how your workout will go:

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Have fun! 😀

Fit Friday for May 5th

Happy-Cinco-De-Mayo-En-Espanol-4

Just because it’s Cinco de Mayo, doesn’t mean there isn’t a Fit Friday! But, just because it’s “Fit Friday”, that doesn’t mean that you have to complete it ON Friday. I know several of you make it “Sweaty Sunday” and that’s totally fine! The goal is just to make sure you’re exercising at least 3 times a week. 😉

Also, Happy_Birthday

going out to Miss Pearly who celebrated her Birthday at Bootcamp Wednesday night!  You’ll remember these Fit Friday exercises from her Birthday workout! 😀

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Watch your form and have fun! ❤

“Bird Seed” Granola

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Many of you have heard me refer to my “Bird Seed” and have asked for the recipe, so I thought I would share it here.

Initially, this started out as primarily just pumpkin and sunflower seeds, which is where my little nickname came from. I was trying an elimination diet to see if I had any food allergies that were causing a skin rash. On this elimination diet (which was pretty brutal I might add) there wasn’t much that I could have. No nuts, corn, soy, gluten, dairy, citrus fruits, nightshade vegetables, coffee, chocolate, wine, etc… This “Bird Seed” was “legal”, so I pretty much became addicted to it, and still am. In fact, I’m having some right now! 😀

I didn’t really see any pattern related to what I was eating and the rash, so I started adding things back (Hallelujah!) and adapted the original recipe to include a little more goodness. This is still gluten and dairy free as those are two things I won’t be adding back to my diet. I haven’t had dairy in years and years because I discovered it triggered migraines, and gluten is just bad, bad, bad!

I typically enjoy mine for breakfast with mixed berries and coconut yogurt, but it’s also delicious with vanilla coconut milk as a cereal, or just to eat plain!

So, here’s how to make some delicious, gluten free, dairy free, low sugar Bird Seed! **It’s best to buy organic ingredients when you can!**

 

Bird Seed Granola

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Here’s what you’ll need:

  • 2 Cups Raw Sunflower Seeds
  • 1 Cup Raw Pumpkin Seeds
  • 1 Cup Walnuts (or other nuts of your choosing)
  • 1/2 Cup Coconut Flakes
  • 1/2 Cup Gluten Free Oats
  • 3 T Chia Seeds
  • 1 heaping tsp Cinnamon
  • 1 tsp Ginger
  • 1/4 tsp Sea Salt
  • 1/4 to 1/3 Cup Raw Honey (depending on how sweet you want it)
  • 1/4 Cup Coconut Oil (melted)

Here’s what you’ll do:

  • Preheat oven to 300.
  • Line large cookie sheet with parchment paper.
  • Combine all ingredients into a food processor fitted with an “S” blade. *
  • Turn on to medium/high speed and let it run until you have a coarse mixture.
  • Transfer to cookie sheet and spread it out evenly.
  • Bake for 30-60 minutes – stirring every 15 minutes. **
  • Once your Bird Seed is golden brown, turn off the oven and leave it inside until the oven is cool.
  • Remove from oven and enjoy! 🙂

*If you have a smaller food processor, chop the ingredients in batches, and place each batch into a large bowl. Once all ingredients have been chopped, then stir well before spreading it onto the cookie sheet.

**Oven temps vary, therefore; you may have to bake shorter or longer depending on yours. It’s important to check every 15 minutes and stir it around as it has a tendency to burn if you don’t. 😉

 

 

 

 

Fit Friday for April 21st

It’s Friday, Friday…gotta get down on Friday…

Ok, so let me explain how this Fit Friday is going to go. You’re going to notice “10 x 10” for every exercise. So, what this means is that you’re going to do 10 reps of the main exercise, but 10 reps of a, lets say sub-exercise, in between.

For example:

10 x 10 In & Out Burpees would mean – 10 In & Outs + 1 Burpee – that is equal to 1 Burpee. So, you would repeat 10 In & Outs + 1 Burpee 10 times.

10 x 10 Plank Punch Pushups = 10 Plank Punches + 1 Pushup times 10.

10 x 10 Squat + Jumps = 10 Squats + 1 Jump times 10.

10 x 10 Flutter Kick Sit Ups = 10 Flutter Kicks + 1 Sit Up times 10.

10 x 10 High Knee Twist Jumping Jacks = 10 High Knee Twists + 1 Jumping Jack times 10.

As for counting, I will let you count each movement, so that will help ya out a little.

I know we’ve been doing a lot of pushups, burpees, etc., but your Fit Test will be here before you know it and I really want to see some spiked numbers!

Let me know if you have any questions about the workout! Have fun! ❤ 4-21

Fit Friday for April 7th

BDAy

Miss Jena had a birthday on Monday! Happy Birthday! We celebrated her big day by sweating a lot and punching things! 😀

In honor of Jena, we will be focusing on reps for this Fit Friday. You will notice all of the exercises from our monthly Fit Tests. I really want y’all to kill your numbers the end of this month, so be prepared to do these a lot! The only way to get better is by doing…and doing we shall…

Warm up, stretch, cool down and most of all…have fun! ❤

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