Alright, you're on the road - traveling - staying at hotels (or in your van) and while you know you WANT to workout (because we always WANT to - right ;)) you are not quite sure what to do. Most likely the hotel you are staying at offers some version of a "gym". However,if you are looking challenge yourself with a killer cardio workout - the lonely treadmill in the hotel gym may not be what you're looking for. Next time consider taking your cardio to the track. Just like the local highschool back home, most cities or towns you visit will also have a highschool or two nearby. I guess that is beauty of needing to educate the youth of America - you can always find yourself a highschool or two ;)
Check out this basic high intensity interval workout below that will challenge you and truly make you feel like the road WARRIOR that you are! *Bonus: You can do this at your home track too!!!
"School is in Session"
Warm-up: Begin by walking or jogging around the track for 5 minutes (usually about one time around)
*Sprint to the stop of the bleachers; walk to the bottom
Repeat 5-10x (If you are not used to running on the bleachers, you may want to start with 5x and then slowly increase)
*Recover by briskly walking/jogging around the track one time(keep a pace that is a little bit faster than your warm-up)
-If you have a track that has bleachers on both sides of the stadium try challenging yourself by only recovering for half the time and doing a set of bleachers on each side.
Repeat the above set of bleachers/recovery for a minimum of 5x or about 30 minutes. You can add additional sets for a longer session.
Safety Notes:
-Do not run backwards down the bleachers - ALWAYS face forwards!
-If it is raining and the bleachers are metal...probably not such a great idea (common sense, but I'm just going to say it anyway)
-If you are going to run at night make sure the stadium has lights and that someone knows where you are (you never know who or what is hiding under those bleachers)
Most Importantly ... HAVE FUN!!!
Wednesday, October 19, 2011
Monday, October 17, 2011
Rockin' Road Recipes
One of the biggest challenges to staying healthy on the road is nutrition. I find that one of the most difficult meals to keep healthy and clean while on the road is breakfast. Next time you are hitting the road, prepare a batch of these muffins and take them on the road with you for a healthy and clean breakfast or snack. To make them easy to travel with, prepare them a day or two before, place in ziploc baggies and freeze. They will defrost naturally while you are on the road.
Fall Muffins
(Sweet potato or pumpkin)
Ingredients:
• 2 cups cooked carrots
• ½ cup cooked/mashed sweet potato (or canned pumpkin)
• 1 cup oat bran
*For individuals trying to lose weight, you can cut this to 1/4 cup the
consistency is a little bit different, but the taste is still great!)
• 4 egg whites
• 2 whole eggs
• 1 cup greek yogurt
• 1 Tbsp vanilla
• 1 tsp baking powder
• ½ tsp baking soda.
• 1 Tbsp honey
• 4 stevia packets (or to taste) *you can also use more honey and omit the stevia
• cinnamon (I really like cinnamon so I just kind of sprinkle in what looks good )
Directions: *Cook and mash the carrots – (a magic bullet works really well!)
*Cook and mash sweet potatoes
*mix all ingrediaents together in a large mixing bowl
* use a ¼ measuring cup to fill muffin tins (I found that tin-foil muffin cups sprayed w/pam work best)
*bake at 350 for about 20 minutes
Serving:
Makes 4 servings (16 muffins)
Serving size = 4 muffins
Alternatives: •Substitute canned pumpkin for the sweet potatoes (changes the consistency a bit , but very yummy!)
•To get your good fats in, add chopped almonds/walnuts to the batter before baking (I usually make some with nuts and some without – I will divide 1 oz. chopped nuts between 4 muffin tins and top w/ ¼ cup batter to make one serving)
•If you are looking to add more starch to your muffins I would suggest increasing the amount of oat bran (this will give you a more dense muffin).
•Instead of oat bran you may also blend raw oats to make “oat flour” and use that as a substitute.
Fall Muffins
(Sweet potato or pumpkin)
Ingredients:
• 2 cups cooked carrots
• ½ cup cooked/mashed sweet potato (or canned pumpkin)
• 1 cup oat bran
*For individuals trying to lose weight, you can cut this to 1/4 cup the
consistency is a little bit different, but the taste is still great!)
• 4 egg whites
• 2 whole eggs
• 1 cup greek yogurt
• 1 Tbsp vanilla
• 1 tsp baking powder
• ½ tsp baking soda.
• 1 Tbsp honey
• 4 stevia packets (or to taste) *you can also use more honey and omit the stevia
• cinnamon (I really like cinnamon so I just kind of sprinkle in what looks good )
Directions: *Cook and mash the carrots – (a magic bullet works really well!)
*Cook and mash sweet potatoes
*mix all ingrediaents together in a large mixing bowl
* use a ¼ measuring cup to fill muffin tins (I found that tin-foil muffin cups sprayed w/pam work best)
*bake at 350 for about 20 minutes
Serving:
Makes 4 servings (16 muffins)
Serving size = 4 muffins
Alternatives: •Substitute canned pumpkin for the sweet potatoes (changes the consistency a bit , but very yummy!)
•To get your good fats in, add chopped almonds/walnuts to the batter before baking (I usually make some with nuts and some without – I will divide 1 oz. chopped nuts between 4 muffin tins and top w/ ¼ cup batter to make one serving)
•If you are looking to add more starch to your muffins I would suggest increasing the amount of oat bran (this will give you a more dense muffin).
•Instead of oat bran you may also blend raw oats to make “oat flour” and use that as a substitute.
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