Triple Crown: Intrvl Band + Workout + Post Workout Smoothie Bowl
- ktsveggielife
- Jan 13, 2017
- 4 min read
My. Legs. Are. Shred.
Doing HIIT workouts the day before and after a hard 14 mile run in the wind and freezing rain may not have been the wisest choice. But, it's the easiest workout to do with an energetic toddler running amok. Because he will play, or run and jump with me, or provide some good resistance training while I work out. People say, workout while he sleeps. That's the problem, sometimes he doesn't sleep. And nap time is when I do things that are impossible to do with him awake, like empty the dishwasher, sweep the floor, and write this post.
Anyway, enough about me, I've got some exciting stuff to tell you. I am now a rep for a company called Intrvl Band. They make these awesome watches that are specifically designed for HIIT/interval training. They have multiple different settings and you can create custom interval times. Really cool. They are so much easier than having timer-tab pulled up on my computer. I think my favorite feature is that the watch vibrates when your time is up so you aren't constantly checking to see if your time is up. Heaven forbid we workout too long right?
So that is announcement #1. And for kicks, I decided to include yesterday's workout along with yesterdays recovery smoothie bowl in the same post. Two for the price of one. Who doesn't love a sale right? So without further adieu, here is the workout.
My brain was feeling lazy, so I grabbed a bunch of workouts I have pinned of pinterest and weaved them together to make a killer 1 hour workout. I will include links to everything, but I made very few changes.
WARM UP
Workout cred can be found here
WORKOUT
Yes, I did 10 to 1 (I switched starting sides so right and left got the same amount of work.
Workout cred can be found here
My changes were these:
-25 seconds on, 5 seconds off per exercise
-Each circuit 4x before moving on
-10-20 second rest between circuits
Workout cred can be found here
One time through AS HARD AS YOU CAN
Workout cred can be found here
2x through, no breaks
Workout cred can be found here
My changes:
CORE
-25 pelvic tilts/modified crunches (diastasis recti STILL)
-25 heel taps
-25 pelvic tilts/modified crunches
-25 heel taps
LEGS & ARMS
-I did weighted side lunges because I only have 10lb weights and I can't do arm raises with that much weight
CHEST
-I did plank rows because I was sick of push ups
-I omitted the last core and 100 jumping jacks
I used this as my cool down before stretching
My changes:
-I omitted all planks and stopped after the butt kicks due to time constraints.
STRETCH
30 seconds per stretch/side
1. Hamstring stretch
2. Psoas and Hip Flexor Stretch
3. Standing Calf Stretch (with straight and bent knee. Stretches gastrocnemius and soleus)
4. Wide leg forward fold
5. Standing chest stretch
6. Standing quad stretch (flamingo)
7. Standing IT Band stretch
8. Inner thigh stretch
POST WORKOUT SMOOTHIE BOWL
And if that wasn't reason enough to read this post, this little beauty definitely is. I call it my post workout smoothie bowl. Pretty darn easy. Pretty darn delicious. I thinned some down with water and gave it to my 18 month old and he guzzled it down like it was liquid candy.
Yes, he loves green smoothies, cries if he can't have "a bar" (Lara Bar) the moment he sees it in the cupboard or shopping cart, and will eat hummus and avocados until the cows come home. He could eat oatmeal and lulus (noodles) all day long. He loves lentils, quinoa, vegetables (especially peas), all fruit, beans, and tofu. (I know, major mom and chef win right there.) However, he also loves eggs, cheese is probably his favorite food, yogurt (he calls it Neigh because there is a cow face on it that apparently looks like a horse), and he just had bacon for the 1st time on Christmas morning. Only a few bites, but he liked it.
I look at it this way. It isn't healthy to teach children to restrict their diets. I just try to feed him a well balanced diet with minimal refined sugars, and his animal products are organic. That was the agreement my husband and I struck. We all eat a mostly plant based diet, my husband calls himself a pseudo vegetarian because he doesn't buy meat, just eggs, milk, cheese, and yogurt. But because Grant has always been introduced to healthy foods, he eats healthy foods. My family and friends all marvel at how well and what he eats and I just shrug and say, "Look at his parents." My theory is, model what you want to see and don't force them to eat. Kids don't eat when they aren't hungry, I wish I had that problem, and you don't want to train them to not listen to their stomach, like me.
Anyway, off my soap box. Here's the recipe
POST WORKOUT SMOOTHIE BOWL
Ingredients
1 pear
2-3 handfuls frozen kale (from my garden)
1/2 cucumber, peeled
1/2 scoop vanilla vegan protein powder (soy free)
lots of ice
cinnamon, a few dashes
1 tsp chia seeds
1/8-1/4 c almond milk - barely any, you want this to be thick
almonds, topping
homemade granola, topping
Directions
1. Combine all ingredients except almonds and granola in a high power blender (I love my Blendtec) and blend until smooth.
2. Pour into a bowl and top with granola and almonds.
3. ENJOY
#veganathlete #vegan #vegetables #veganfitness #exercise #fitness #intervlband #hiit #health #greensmoothie #smoothiebowl #smoothie #kale #pear #protein #Blendtec #raw #paleo #glutenfree #granola #cleaneating #quickandeasy #sweettreat #lunch #snack #breakfast #food #healthyhabits #fatfree #workout #cinnamon #beverage #chia #strengthtraining #postworkout #fruit
Comments