Welcome to WOW Wednesday! First Installment: Yoga for Runners!

So here it is guys... my special surprise that I've been tempting you with. What is it, you ask?! ITS WOW WEDNESDAY! What the heck is that, you ask?! The WOW stands for "workout of the week," and each week I'll be posting a custom-made workout video for you guys out there to do at home. I'm kicking off my first-ever WOW Wednesday with a personal favorite of mine: yoga for runners. I created this yoga routine in response to the numerous injuries and ailments that are common with runners: ankle sprains, ankle instability, shin splints, knee and hip joint pain, tense muscles, and lower back pain. If you're a runner, or if you incorporate a lot of plyometrics in your workouts (Insanity, Focus T25, etc.)--- this is something you can benefit GREATLY from, I assure you! This workout has helped put a bookend on my chronic recurring ankle sprains that hindered me so much during last year's racing and mudding season. If you like the video, feel free to repeat it as much as you'd like! And, of course, sharing this video and my blog would be greatly appreciated! If you have any comments, questions, or suggestions, feel free to let me know your opinions! Enjoy guys!

Late Start Today! Leg Day & Baked Pumpkin Protein French Toast

I got a bit of a late start to my morning workout today. I don't want to tease you too much, but I was working on something that will be posted later today. So stay tuned for what I assure you will be PURE AWESOMENESS!

Today's workout was my hands-down favorite: LEG DAY! I have some beastly running legs, so leg days are my favorite--- they make me feel like I'm the freakin' hulk! Love it! I can't get enough squats in general, but Bulgarian split squats are my one true leg day love. They're basically one legged squats with weights, since your one leg is propped up behind you on a bench. If you don't incorporate these squats into your leg days, trust me--- you should! You'll be amazed at how awesome they are and the results you'll see! I know my leg days aren't complete without them.

After my workout, I whipped up some yummy-liciousness in the kitchen! I had to do it quickly before the full effect of that leg day caught up with me--- as I'm sitting down to type this, I can guaran-freaking-tee that getting up ain't gonna be so easy (but that's okay--- if you don't feel like this after a leg day, then you didn't push yourself hard enough! Love me some sore legs!). Anywho, today's clean eats breaky recipe? Wait for it....

A pumpkin lover's dream breakfast... all cleaned up!

Baked Pumpkin Protein French Toast! Anyone who knows me knows that I'm a total sucker for all things pumpkin (crustless pies, smoothies, protein pancakes, protein bread, and MORE!), so I'm always looking for clean pumpkin recipes. And, come on, who doesn't love French toast? The two together? A match made in clean eats heaven! Mmmmmmmm...

Recipe:
Baked Pumpkin Protein French Toast (serves 2)

4 Slices of whole wheat bread (PLEASE make sure the brand you use is clean... grabbing any old loaf of bread off the shelf will likely lead to one filled with chemicals, preservatives, and artificial ingredients! I used Ezekiel--- it can be found at Wally World!)

1 Teaspoon cinnamon
1 Teaspoon vanilla extract (NOT imitation!)
1/2 Teaspoon pumpkin pie spice (this is just a mix of cinnamon, ginger, clove, and nutmeg--- if you don't happen have any in your cupboard)
4 Truvia/Stevia Packets
1 Scoop whey protein powder in vanilla or pumpkin flavor (I used About Time/SDC Nutrition whey protein powder in Pumpkin Spice flavor... but I've made this before with vanilla (Birthday Cake) flavor as well--- still comes out great!)
1/2 Cup unsweetened almond milk (or your milk of choice--- rice, hemp, soy, coconut, whatever you prefer!)
1/2 Cup fat free plain Greek yogurt (as always, make sure its clean... I recommend Stonyfield. Steer clear of Dannon if possible.)
1/4 Cup pumpkin puree (canned pumpkin is fine--- just make sure you read the label first. Pumpkin should be the ONLY ingredient!)

Preheat oven to 400 degrees. Tear apart bread into rough bite size chunks. Spread bread chunks onto the bottom of a lightly greased baking dish (I used 2 individual 14 ounce ramekins). Blend all other ingredients together, then pour evenly over the bread chunks, ensuring that all of the bread is saturated with the mixture. Bake for 30 minutes, or until the top becomes golden brown. I like a slightly gooey, undercooked center personally! The pumpkin protein French toast will rise as it bakes, but only slightly. Serve with some of your favorite clean syrup (agave, maple, etc.), or top with a bit of honey, clean vanilla "icing" (posted the recipe just yesterday!), a couple of spoonfuls of creamy Greek yogurt, or whatever you'd like! I think this recipe is perfect as is--- no additional toppings necessary, so that's how I usually nosh on it!

Bread chunks coated with French toast batter--- ready to go in the oven!

For a pumpkin-lover such as myself, this recipe is one of my pumpkin-loving treats (along with pumpkin protein pancakes & pumpkin protein cakes--- keep an eye out for those recipes!) that continually makes its way into my weekly clean eats meal plans. I hope you guys enjoy it and feel the same way too!

I still have another workout today to do with my husband. P90X3 THE CHALLENGE! This is, hands down, my favorite P90X3 workout in the bunch--- I can't get enough pull ups and push ups! So check back for an update on that later, along with another clean eats recipe (Low Carb Turkey Chili is getting yummified in the slow cooker as I type!). PLUS that special surprise I promised ya'll is coming for ya later today! Goody goody gumdrops!

P90X3 Agility X/X3 Yoga & Turkey Sweet Potato Shepard's Pie

Steve wasn't looking forward to today's workout--- he has to double up on his P90X3 workouts on Tuesday (because of his work schedule). Today's double trouble? Agility X & X3 Yoga!

Getting ready to rock out with some P90X3--- Agility X & X3 Yoga!

I'm a huge fan of Agility X. Its one of those workouts where you're just having so much fun that you almost forget you're working out. Tony Horton is hilarious, first of all, and he always has me cracking up. Second of all, I love hearing him shout "SWITCH SWITCH SWITCH" at me through the television screen. I'm too focused on getting the moves right and doing them precisely, that it doesn't feel like a burdensome workout to me. The calorie burn (according to my BodyMedia device--- for me, being a female at 100 lbs and 5'0" tall) during the entire 30 minutes? 180 calories. That's right up there with the calorie burn I get during 30 minutes of straight cardio with running. Awesome, in my opinion!

I also like the X3 Yoga routine. I'm a huge proponent of yoga, and I love the things it can do for your body, so I think its great that its included in the P90X3 program. Steve definitely found some of the poses difficult (then again, the one, only, and LAST time I got Steve to go to a yoga class with me--- he fell over... I probably shouldn't have laughed out loud!), but he struggled through them nonetheless. Call me crazy, but I somehow don't think X3 Yoga will be one of the workouts he looks forward to!

Don't worry... he survived!

Dinner tonight was a homestyle classic: Shepard's Pie. The clean twist? My version is made with extra lean ground turkey and sweet potatoes instead of traditional beef and potatoes.

Turkey and Sweet Potato Shepard's Pie

Recipe:

Turkey Sweet Potato Shepard's Pie (Serves 2)

2 Sweet potatoes (cubed)

1 Tablespoon unsweetened almond milk (or whatever milk you prefer)

1/4 Cup sliced carrots

1/4 Cup chopped red onion

1/4 Cup chopped celery

1 Chopped garlic clove

1/4 Cup sliced mushrooms

1/2 Cup low sodium fat free chicken broth (make sure the brand you use it clean!)

1 Tablespoon tomato paste

8 Ounces 99% fat free extra lean ground turkey

1/2 Teaspoon rosemary

Preheat oven to 400 degrees. In a pot, boil cubed sweet potatoes. Drain the sweet potatoes when they become tender. In a bowl, mash the sweet potatoes with the unsweetened almond milk. Set aside mashed sweet potatoes for later. Meanwhile, in a pan with a bit of oil to slick the pan, begin to sauté the vegetables. Start with the carrots first, as they will take the longest to cook. Then add the celery and red onion. Lastly, add the mushrooms and garlic clove. Once the vegetables are tender, add the chicken broth and tomato paste. Set aside vegetable mixture for later. In another pan, cook ground turkey and rosemary until the turkey is cooked thoroughly and is no longer pink. In 2 individual ramekins, spread a layer of the ground turkey on the bottom of the ramekin. Next, spread a layer of the vegetable mixture (with sauce as well) on top of the ground turkey. Finally, spread a layer of the mashed sweet potatoes on top of the vegetable mixture. Cook in the oven for 20-30 minutes, or until the top of the sweet potatoes begins to brown. Wait 5-10 minutes for the shepard's pie to cool before eating.

I loved this recipe! It felt like comfort food, but without the guilt! I think I'm going to try a clean twist on chicken pot pie sometime soon... What do you guys think? Sound like a good idea? Or is it better not to mess with such a classic?

Stay tuned for tomorrow--- I have something special to surprise you all with on WOW WEDNESDAY!!!

Total Body Weightlifting Circuit & Apple Pie Stuffed Protein Enchiladas!

Okay, okay, I can't contain myself... I just have to jump straight into this morning's breakfast recipe. I made apple pie stuffed protein enchiladas drizzled with vanilla "icing." And guess what? Totally clean, totally healthy, and totally YUM! I know you guys are just dying to here what demonology I resorted to in order to accomplish this, so I'll just skip ahead to the recipe already for ya!

Om nom nom nommmmmmmmm!

Recipe:
Apple Pie Stuffed Protein Enchiladas with Clean Vanilla "Icing" (Serves 2)

Apple Pie Filling:
2 1/2 Cups coarsely chopped apples (this was 1 1/2 apples for me--- it will vary depending on the size of the apples you use!)
1/2 Cup water
1 Teaspoon cinnamon
Juice from 1/2 of a lemon
1/4 Cup unsweetened applesauce
2 Packets of Truvia/Stevia (or whatever clean sweetener you prefer)

Protein Enchiladas:
2 Scoops vanilla whey protein powder (as usual--- I used About Time/SDC Nutrition whey protein powder in Birthday Cake flavor)
1 Cup egg whites (Roughly 8 egg whites)
A bit of oil to "slick up" the pan

Clean Vanilla "Icing"
1/4 Cup plain Greek yogurt (make sure you're using a clean variety--- I recommend Stonyfield, Fage, or Chobani... I do NOT recommend Dannon!)
1/2 Tablespoon unsweetened almond milk (or whatever milk you prefer--- coconut, soy, rice, etc.)
1/2 Teaspoon vanilla extract (not the imitation stuff... that isn't clean by any means!)
2 Packets of Truvia/Stevia (or whatever clean sweetener you prefer)

A nice chunky applesauce-like consistency

To make the protein enchiladas, blend 2 scoops of vanilla whey protein powder with 1 cup egg whites. For me, it was 8 egg whites total. The enchilada batter will be an EXTREMELY thin consistency--- that's okay, that's how it is supposed to be! Heat an 8-10 inch pan on the stove to VERY HIGH heat (important!). Make sure that the pan it hot before you add the batter and that it has a bit of oil (you barely need any!) on it, so the enchilada batter doesn't stick to the pan. Pour 1/4 cup of the enchilada batter onto the pan, and swirl the batter around in the pan so that it spreads evenly. Now, this is important--- how will you know when to flip the enchiladas? Its simple! The edges of the enchilada will start to become somewhat flaky, and shortly afterward tiny bubbles will appear in the batter. THIS is when you need to flip your enchiladas. 

You'll see tiny bubbles start to appear in the batter just after the edges start to turn flaky!

They need to cook no more than a couple seconds on the other side, and you can easily slide the enchilada from the pan onto a place when done. Using 1/4 cup increments to make the enchiladas, this batter recipe will make exactly 5 protein enchiladas! Once the protein enchiladas are done, you can fill them with the apple pie filling. Just spread a layer of the filling in the middle of the enchilada, and roll those delicious bad boys up!

As for the clean vanilla "icing," simply mix all of the ingredients in a bowl. I would recommend adding the unsweetened almond milk slowly! Depending on the brand of Greek yogurt you use, the consistency may be slightly thinner/thicker--- so add the unsweetened almond milk slowly in order to ensure that it comes out a nice drizzley consistency. In short, add enough liquid so that you can drizzle it off a spoon, but not so much that the icing comes out runny! Once mixed, drizzle your clean vanilla icing from a spoon over your apple pie stuffed protein enchiladas, and dust with a bit of additional cinnamon if you'd like!

*Tip: If you'd like a crispier/crunchier enchilada, before adding the icing, you can broil your enchiladas in the oven for a few minutes to get that crispy & crunchy texture! Or not--- Steve liked his broiled; I liked mine unbroiled! Pick your poison!

Aaaaaaand on to today's morning workout: total body circuit weightlifting. I hit all major areas of the body with my weights this AM--- arms, abs, chest, back, shoulders, and legs! Nothing better than a good total body circuit where you target all areas of your body when lifting weights... it leaves you feeling totally demolished (in a good way!) 

Total Body Weight Circuit Training

I still have two workouts slated to complete with Steve tonight as part of day 2 of his P90X3 program! Check back tonight for a workout update & another clean recipe!

P90X3 Total Synergistics & Buffalo Chicken Lettuce Wraps

Well... I managed to get my husband to do his first workout of the P90X3 program. Today's workout was Total Synergistics. P90X3 workouts are only 30 minutes long--- and during that 30 minutes, I burned (according to my BodyMedia) a total of 135 calories. Not the highest-calorie burning workout, but since its a good mix of BOTH cardio and resistance training, I think the calorie burn during that time is pretty awesome! Just as a rough comparison, I personally burn ~200 calories during 30 minutes of full cardio--- run training. 

Well... he survived! I can say that much!

My favorite parts of Total Synergistics? The pull ups/knee lifts, the chin ups/circle crunches, and the Brannan boat exercises. I have some difficulty with the balance exercises, such as those involving the warrior pose which take place on one leg. I still suffer from some ankle stability related to my chronic recurring ankle sprains from heaving running/obstacle races, so these are particularly taxing for me. I have no doubt that, over time, these exercises, along with my physical therapy at home, will help alleviate that ankle instability!

Of course, as Steve and I busted our butts for 30 minutes, our furbaby Clover slept soundly the entire time. She claimed her own chair and a pillow, and she cuddled up all cozy-like the entire time. Man, I wouldn't want to be her! Such a rough life, you know?

Clover... all comfy-cozy!

Tonight's clean eats: buffalo chicken lettuce wraps with garlic-chive mashed cauliflower and a mushroom-tomato medley. Steve liked it so much, he said he wants it again next week. He would have requested it sooner--- but I plan out our meals a week in advance! So next week it is! Steve hates spicy food (whereas I LOVE spicy food), so for him to eat it and enjoy it was a huge accomplishment!

Want the recipe? Keep reading!

Recipe:
Buffalo Chicken Lettuce Wraps (Serves 2)

2 Chopped chicken breasts (~8 ounces)
1/2 Diced celery stalk
1/4 Diced red onion
1/2 Chopped jalapeño 
1 Chopped garlic clove
1/2 Cup fat free low sodium chicken broth (make sure the brand you use is clean!)
2 1/2 Tablespoons hot sauce (I use Frank's hot sauce--- surprisingly clean

Place all ingredients in a slow cooker mixed evenly. Turn slow cooker on high for 3 hours. Remove chicken from sauce in the slow cooker. Shred roughly with a fork, then return chicken to slow cooker in sauce. Cook on low for 1 more hour. Serve buffalo chicken on whole lettuce leaves to use as wraps. Additional topping ideas: plain Greek yogurt (instead of sour cream), tomatoes, peppers, onions, jalapeños, avocado--- you name it. Place ingredients in the middle of a lettuce leaf, fold the lettuce leaf like a burrito, and enjoy your delicious clean eats!

Stay tuned for more recipes and workout updates!

Getting ready for some P90X3!

5 Mile Run & Protein Blueberry Crisp

I started my day off with a 5 mile run at the gym. I had a bit of an inner debate whether to run indoors or outdoors. On the one hand, I didn't really feel like braving the cold, ice, and snow today to run outside. On the other hand, I was a little leery of driving on the snow-covered roads this morning. But I personally am not a fan of road running (LOATHE IT, actually!), and, really, by the time I drive to the park--- I might as well just drive a little further so I can run in the warmth of the gym. So that's what I opted to do!

Aaaaaaaand I'm off to the gym!

Today marks the start of a new workout hybrid schedule for me. I wanted to concoct something to incorporate P90X3 definitively into my schedule. My husband has committed to finishing this program, so I want to make sure its worked into my schedule as well so I can support him by doing the workouts together! So my new workout hybrid schedule will be a mixture of P90X3 6x/week (1 day is a double day), marathon run training 4-5x/week, weight lifting 4-5x/week, and additional ab-focused workouts 1-2x/week (love me some abs, you know!). I'm ready to rock it!

I CANNOT rave enough about the breakfast I whipped up this morning--- protein blueberry crisp! Lordy, this tastes like a dessert--- ya'll NEED to try this recipe out! As always, its 100% clean.

This is so good--- makes me want to eat it for breakfast, brunch, brinner, & bracks (breakfast+snacks?)

Recipe:

Protein Blueberry Crisp (Serves 2)

2 Cups fresh blueberries

2 Packets Truvia/Stevia (or whatever sweetener you prefer)

Juice from 1/2 a Lemon

2 Scoops Vanilla Whey Protein Powder (Check to make sure the brand you use is clean--- I use About Time/SDC Nutrition Birthday Cake flavor whey protein powder)

4 Tablespoons Oats

1 Teaspoon Cinnamon

1/4 Teaspoon Ginger

Juice from 1 Lemon

Preheat oven to 350 degrees. Place fresh blueberries in a bowl. Squeeze the juice from 1/2 of a lemon over the top of the blueberries. Sprinkle with 2 packets of Truvia, then gently mix the blueberries to coat evenly with lemon juice and sweetener. Arrange coated blueberries in a small baking dish (a small loaf pan would work well--- I personally used 2 individual-sized 14 ounce ramekins). Then, mix protein powder, oats, cinnamon, and ginger in a bowl with a fork until thoroughly mixed. Squeeze the juice from 1 whole lemon over the dry ingredients, then mix together until a crumbly consistency (I mixed it up in my Ninja for a few seconds to do this). Spread crumble mixture evenly over top of the coated blueberries. Bake in the oven for 15-20 minutes, until the top is golden brown and crispy/crunchy. Enjoy!

I absolutely loved this recipe! I have a raging sweet tooth, and this is perfect for those cravings! It tastes like a scrumptious dessert, only its healthy AND clean. You can't beat that. I'm planning on creating a version of this recipe made with more cinnamon and using apples instead--- a protein apple crisp! Stay tuned for how that turns out!

Check back later tonight--- I'm making clean buffalo chicken wraps for dinner tonight, and you will NOT want to miss that yum-o recipe, I assure you! Plus I'll be busting out my second workout with my husband later on today. Today's P90X3 workout? Total Synergistics!

Challenge Group Starts TODAY! Open to EVERYONE!

I'm excited to announce that, as a Beachbody coach, there will a BLOCK PARTY challenge group starting TODAY. It's open to anyone and everyone, no matter your fitness level, personal goals, or workout program. It's just after New Year's, and I know a lot of you out there made resolutions, whether it was to lose weight, gain muscle, eat better, or just to get more active. But you might be asking yourself--- how? Well, I'd love to help you with that! 

Come join the fun! Get in shape, feel better, and be happy!

Just a year ago, I was almost twenty five pounds heavier than I am now. Sure, at 125, I wasn't overweight by any means--- but I was not happy with my body whatsoever. I decided to commit to making a change, and the results have been ASTONISHING. Now? I'm prepping for a marathon, planning my next mudding season, and feeling like I am in the best shape of my life!

I've been there--- out of shape, out of practive, and unsure where to even start. Whether you have 10 pounds to lose, 100 pounds to lose, or want to gain 10 pounds of muscle--- I can help you. As someone who has been there, I can give you the support, guidance, encouragement, and motivation you want! And as someone who works in the medical field, I can give you the correct information on nutrition, exercise, health, and fitness that you need! All you need to do is what I did a year ago--- commit to making a change!

But where to begin? By joining this BLOCK PARTY of course! It's only a 30 day challenge group, but 30 days is enough to get the wheels of change rolling! It's open to anyone and everyone, no matter what program you choose to do. It's totally free, so there's no cost to join, and no requirement to buy anything. Plus its a great way to connect with other fitness-minded people who are on a similar journey just like you! And, as a bonus, prizes will be awarded at the end of the 30 days!

No matter what your fitness goals are, I can help you reach those goals! Interested? Let me know! muddymelissa@gmail.com

xoxox
Muddy Melissa