A Quickie Workout Plus 2 Yummy Recipes to Help You Recover

I feel like I’m always educating you, my loyal followers.  I am told by my business support group that I need to be more entertaining…but I’m not the most entertaining person (in my opinion).  Sure, I can be silly and I love to get goofy during my boot camp classes but, on paper (or, in this case, on screen), I feel like I’m not that exciting.  So I do hope that this will give you something fun to try!

I wanted to share a short workout with you that you can add to any routine or just do each day when you only have 10-15 minutes.  I’m kind of a fan of these very short workouts because some evenings I have little energy for a full 30-45 minute workout but I want to do something active…so I throw together a few moves, create a little program, and do that after dinner.


Your Quickie Workout of the Week

Always make sure you warm up before doing any exercises – I aim for about 5 minutes of various movements like squats, lunges, arm circles, jumping jacks or dancing around the room!

All you need is enough space to stretch out and jump around!  Easy peasey, right?

Perform the following routine 3 times total, resting 60-90 seconds between rounds (try to minimize your rest between moves but listen to your body).

  • 50 Squats (or Jump Squats if you’re energetic)
  • 40 Flutter Kicks (per side)
  • 30 Lunges (or Jump Lunges, per side)
  • 20 Star Jumps (or Jumping Jacks if this is too much)
  • 10 Inchworms

And, don’t forget to cool down after your workout!



Your Delicious Superfood Recipes

Superfood #1 – Dark Cherries

Tart cherry juice can help reduce the inflammation caused by strenuous exercise as well as prevent loss of strength.

Cherry Protein Bowl

  • 2 tbsp raw almonds, chopped
  • 2 tbsp cashews, chopped
  • 1 cup plain kefir
  • ½ tbsp. raw honey
  • ½ tsp pure vanilla extract
  • 1 tbsp chia seeds
  • 2-3 tbsp dried tart cherries (or ½ cup fresh red cherries, if you prefer)
  • 2-3 dried apricots
  • 2 tbsp raw pumpkin seeds
  1. Mix the kefir with the honey, vanilla and chia seeds in a bowl. Set aside.
  2. Toast almonds and cashews in a small, dry skillet over medium-low heat until light brown, stirring often, 3-5 minutes.
  3. Roughly chop the cherries and apricots.
  4. Top your kefir mixture with the nuts and fruit and sprinkle pumpkin seeds over top.
  5. Enjoy!

(Adapted from http://www.choosecherries.com/recipe/tart-cherry-post-workout-protein-bowl/)

Superfood #2 – Blueberries

Blueberries contain phytonutrients that can help speed up recovery when eaten both before and after your workout.  Plus, they contain abundant antioxidants to help combat the free radicals produced by natural processes when exercising.

Blueberry Recovery Smoothie

  • 1 cup fresh or frozen blueberries
  • 1 small banana
  • 6-oz plain kefir
  • 1 tbsp chia seeds
  • 1 tbsp chopped walnuts
  • 2/3 cup coconut water

Blend all ingredients together and enjoy!

(Adapted from https://www.wildblueberries.com/blog/post-workout-recovery-smoothie/)

How’s that for fun?

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