Fitritious Life

Amanda

Runnin’, runnin’, and Runnin’, running’…

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 I like to mix up my running….let’s face it, running can get boring. I know I lose motivation if I don’t change it up (especially on a treadmill). If you have hit a lull in your running routine or you want to try something different, definitely check out this run. I really enjoy it and find it fun. This routine makes the miles go by fast.  

One disclaimer about this HITT routine is that it is 4.5 miles. I have tested it a few times now and I have had Kjell test it out as well (it’s not 5 miles). Regardless, you still get a killer work out- If you are striving for 5 miles, feel free to add it on. I usually do and feel great afterwards. 

Enjoy!

Long Live, Living Long!

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Beach Bum Workout

BeachBum,Workout

 

This workout is killer! Great for the legs and the glutes. Get yourself ready for a tough workout. Don’t be afraid to go heavy!!
I went for 4 sets on everything, but if you’re new to working or aren’t sure where you should start, just begin with 2 sets and low weight. If by the 2nd round you feel you can do it another time through, then go for it!

In this routine, I stick with  1 exercise for the 4 rounds. I don’t superset anything, but you totally can. You can jump back and forth between two of the exercises. 

Your butt will be sore the next day so stretch as much as you can afterwards.

Let me know how it goes!
Kjell

 

https://www.youtube.com/watch?v=nKuTHu5ObOI

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Constant Critiquing and Constant Comparison

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I was watching a commercial the other day with Ricky Gervais. He was sitting in the car with his niece and she was reading to him all the terrible critiques that people have said about him. I am not here to be the judge about whether or not Ricky Gervais is or isn’t a great actor. My concern is why we have to critique people so frequently and say such harsh words about one another. It has obviously become easier to do so with the anonymity of the internet.  

This post isn’t about actors- the commercial just got me thinking about how we think as a society. When we think about healthy bodies, we are quick to critique or quick to compare. I am including myself in this type of thinking—I‘ll be the first to admit that I fall into this trap time and time again. I see a fit male or female, and think about how great it would be to have their toned body or fit abs.

On the other hand, I think about the times when I am quick to critique someone’s body when they are overweight, or they have blemishes on their face or their hair is a mess. Who am I to be their judge? We get so caught up in comparing and criticizing photo (11)others that we neglect to actually see their beauty. The best part about being human is the reality of life that we all face together. Lately, I have come to really love to hear about people’s fetishes, their quirky habits, their weird physical defects…the best part is knowing that I am not alone with my flaws. We are all battling something that we don’t like about ourselves, but that doesn’t mean that everyone needs to point it out or be harsh. 

One of my favorite quotes, which I tend to say to myself all the time, states, “Comparison is the death of contentment.” Think about that for a minute.  The times that you start comparing you to others brings doubt, confusion, sadness, or even pride. In my experience, nothing good has ever come from comparing me to my sisters, to my friends, to models, or to complete strangers; yet, sadly I still do it.

I work so hard at being healthy, and I have come a long way. However, it’s easy to forget my hard work. I go to the gym and see a woman with an immaculate body and the green monster of envy taints my workout. I get discouraged and start thinking the “why” questions…why doesn’t my body look like that? Why does she have tones arms and I don’t? Why am I even at the gym? Why, why, why?         

When we start to compare ourselves with others, we neglect the good things in our lives. I take for granted the fact that my body is working and healthy. I might not have arms that are completely toned, but I have arms that allow me to hug others, to do pushups, to write this blog post, to make dinner, etc. Have you ever stopped to think about what it would be like to live without arms? Check out Bethany Hamilton’s story if you need some help with perspective.

Comparison will always be an inner conflict of mine that I take on daily. Some days are easier than others. When I complete my goals and strive to improve myself, then I can usually overcome the negative thoughts. One more quote to end with: “The only person you should try to be better than is the person you were yesterday.” Remember your unique beauty. Live it up and cherish it. Let’s be wise in seeing the good in ourselves and appreciating what we have. Don’t let yourself or others destroy your happiness through critiquing or comparing… let gratitude turn what you have into enough.

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At home Cardio Routine

No equipment necessary!
Just you, your body, and maybe some shoes, but those are totally not necessary for this.

 Make sure to get a good warm-up in!

Beginner: 30 sec work, 30 second s rest

Intermediate-Advance 45sec work, 15 sec Rest or 50 seconds work, 10 seconds rest

Jumping Jacks
Rest
High knees
Rest
Squat Jumps
Rest
Repeat 3x

Rest 1-2 minutes

Speed Skaters
Rest
Squat Thrusts
Rest
Jump Jump Squat
Rest
Repeat 3x

Rest 1-2 minutes

Burpees
Rest
1 foot lateral jumps
Rest
Moutain Climbers
Rest
Repeat 3x
DONE!

 

https://www.youtube.com/watch?v=0NjTMZ_lk64

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If you have it, You’ll Eat It

 

 

This is what my fridge looks like- how about yours? It has always been my experience that when I have junk food in the house, I will eat it. No matter how disciplined I think I am, the junk food will always win. It is always my goal (whether I am eating paleo or not) to buy healthy food, with occasional treats.  I want treats to be special. I don’t want to ultimately deprive myself of them, but eating them every day causes the excitement to fade. 

Our bodies run better on nutrient dense foods. Why? The nutrient dense food has better quality for the quantity. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. These foods have a lot of nutrients but relatively few calories. High nutrient foods usually have fiber, protein and/or water which helps us feel full faster, and we don’t have to overly consume it as we would junk food. 

SO out with the Junk Food, in with the Whole Foods (Not referring to the grocery store, unless that’s how you roll). 

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My Favorite Paleo Treat!

Blueberry Cashew Scone
Blueberry Cashew Scone

 

Blueberry and Raspberry Cashew muffins
Blueberry and Raspberry Cashew muffins

Crazy About Nuts

Growing up, I think my dad was the only one in the family that enjoyed eating nuts. I wasn’t the biggest fan. However, I have learned to love all kinds of nuts and make some great dishes with them as well. We are told to eat them in moderation, so don’t go overboard. I have to remind myself of that- they can get addicting. 

Sweet Paleo Tooth

Eating a Paleo lifestyle means you have to sometimes get creative with your food in order to feel satisfied. I have found the best treat that helps me when I am craving sweets. It’s AMAZING!!! The nut that the recipe calls for is Cashew, but I have experimented with all kinds of different nuts and flavors, so feel free to mix it up when trying out the recipe. It was meant to be a scone, but I like to make them into muffins as well. I also try to limit the amount of honey/agave/maple syrup. 

Recipe 

Ingredients:
1 ½ cups Cashews
¼ cup Arrowroot (I use cornstarch)
Pinch of Salt
1 tsp Baking Powder
1 cup Fresh Blueberries
¼ cup Extra Virgin Coconut Oil
3 Tbl Maple Syrup (I use honey or Agave)
2 tsp Vanilla Extract
1 Egg

Directions:
Preheat oven to 350 F & line a 9” metal pan with parchment paper.
Blend the cashews in a food processor until powdered.
Whisk all the dry ingredients together then stir in the blueberries.
Whisk the wet ingredients together then stir into the dry.
Pour into the baking pan and bake at 350 F for 30 minutes.
Let cool for at least 10 minutes, slice, and enjoy!
Time: 10 min prep | Bake: 30 minutes

****I change it up with all different flavors:

–Nuts: Cashews, Almonds, Pecans (you can do a combo)
— Berries: Blueberries, Raspberries, Cranberries
— Cocoa with Pumpkin
–Lemon and Cranberries combo

All sorts of Fun things can be done with this scone.

 

 

 

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CAHOOTS 1 MONTH MEMBERSHIP GIVEAWAY!

cahootsgiveaway Cahoots is a new gym off of Center street in Orem located at the Dance 1 Studio. 
Great facility!! Great Instructors! 

I checked out a Zumba on Tuesday and adored the instructor. So fun! And guess what? 

My kids came with me! 

They were taken to another room where they weren’t just babysat; they exercised!!
This gym not only offers classes for Moms, but for their kids also!  Kids get to do yoga, gymnastics, dance, and other activities.
What a cool concept! (why haven’t I thought of that yet???)
My kids walked or rather ran away from that class excited and asked when they were coming back.
Success! Wahooooo! 
Here is what their schedule looks like:

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Apple Carrot Muffins

You won’t be disappointed with these, and neither will your kids! I’ve given these to a few of my clients, and so far they all like them!
Yay for healthy, nutritious snacks!

 

I changed up the recipe a tiny bit to make these muffins jam packed with nutrients.
Instead of the full cup of brown sugar, I did half brown sugar and half coconut sugar.
Instead of the full cup and half of whole wheat flour, I used a full cup of almond meal and just a half cup of the whole wheat flour (next time, I just wanna try all almond meal).
Instead of cow’s milk, I used a coconut/almond milk.
I also added a 1/4 c of chia seeds.
All the ingredients you need
All the ingredients you need
Apple Carrot Muffins
adapted from Bob’s Red Mill Flax Meal
1 1/2 c whole wheat flour
3/4 c ground flax seed
3/4 c oat bran (I have used rolled oats or wheat germ as a substitute)
1 c brown sugar
2 tsp baking soda
1 tsp baking powder
1/2 tsp sea salt
2 tsp cinnamon
1 1/2 c carrots – shredded
2 apples – peeled and shredded
1/2 c raisens
1 c nuts – chopped (I used walnuts)
3/4 c skim milk
2 eggs
1 tsp vanilla
Stir all ingredients together until moistened. Spray muffin tins with nonstick cooking spray. Fill tins 3/4 full. Bake @ 350 for 15-20 minutes. For mini muffins, bake 12 minutes. Yield: 15 muffins or 30 mini muffins.
The finished product.
The finished product.

They didn’t rise as high as normal, but they were still sweet and tasted great. 

Enjoy!
Kjell

Kid-friendly! She has always loved them.
Kid-friendly! She has always loved them.

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The Great Inflatable Race Giveaway!

 

race.00_jpg

Hey, Everyone!

Check out this fun race that I’ll be doing in May:

Date: 5/31
Time: Heats start at 10am
Location: Murray Park in Murray, UT
Benefiting: Humane Society of Utah
Ages: Ages 5 and up are recommended
Type of Race: Obstacle Fun Run (roughly a 5k)

This would be such a fun race to get your children involved in! I hope you can all attend! Let’s do it!
Enter to win $5 or $10 off registration fee!! 
Ends in two days!!

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