Today's Park Workout!

So I get bored of the gym or just running so I decided to do an interval circuit down the street at Sevier Park! If you know of that park you know it's hilly! FUN! ;) Here's how it went (kinda made it up as I went, but it worked out -no pun intended- pretty well!)

Circuit:

• Jog down the hill to the bottom

• Jog/sprint/walk back up to the top

• Sprint 100 yards

• Walk/jog 50 yards

• Wall sit doing 20 reps of bicep curls and/or shoulder press

(I used bricks, but you can use your own weights)

• Begin again

I did this circuit for 25 minutes straight with no breaks unless I was briskly walking.

Afterwards to incorporate more strength and resistance find a bench and do any or all of the following...

Bench workout:

• 10 incline pushups

• 10 step-ups (each leg)

• 10 tricep dips

• 10 side step-ups with leg raise at top (each leg)

• 100 (total) knee-to-elbow (start in push-up position, lift left knee to right elbow & switch)

Do this circuit as many times and as fast or slow as you want! Take breaks, don't take breaks-- you decide! This is a great total body workout!

HAPPY FITNESS!!!!

HIGH protein, LOW carb pancakes!!!

Get your day started right with some protein!!! It keeps you fuller longer and gives you the energy you need to burn calories all day! These pancakes are YUMMY and easy to make and all you need is about 5 minutes!

• 1/4 cup egg whites
• 1 scoop vanilla protein powder (organic rice protein or whey)- visit your local nutrition store, wholefoods, or Trader Joe's
• 1/2 banana (mashed)
• 1 tsp cinnamon
• 1 tbs flaxseed
• Add a handful of fresh or frozen blueberries after the above ingredients are mixed together.

Pour into a pan that has been sprayed with olive oil cooking spray- heat on medium. Cook one side until you see the little bubbles… just like cooking any pancake! Flip over (careful!) and cook on the other size until the middle is done (peek inside with a fork).

Top with two sliced strawberries and optional powdered stevia. ENJOY your protein pancakes! :) If you need more carbohydrates, you may add 1-tbs agave or organic maple syrup on top.

HAPPY FITNESS & NUTRITION

recipe thanks to toneitup.com