[Recipe] Perfect Green Smoothie

As you know, I start every Friday pretty early by working out with my trainer & workout buddies in TeamRick (woo woo). Today (as with every Friday) Rick was tough on us – getting us to work with new moves that work our big muscle groups and some that we don’t often use! One of the moves we finished with was a multi-layered pushup. We went from floor to bosu, bosu to bench and back down – all varying where we had our hands and, therefore, what different muscles we worked! Awesome!

katekatebear pushups teamrick

Anyway, following the workout, I needed to make sure my muscles recover and my body gets the fuel it needs for the full day ahead. SOOOOO I created this fun smoothie & I had to share it!


katekatebear perfect green smoothie Perfect Green Smoothie

Cooking needs: Blender, mixer or food processor (I use my immersion blender & it works great!)

  • 1 packet (or scoop) Perfect Fit Protein
  • 1/2 banana
  • 1 C spinach
  • 1/3 C non-fat almond milk
  • 1/3 C greek yogurt (It works perfectly with a 3.5oz Chobani Bite!)

Stir until all ingredients are well blended and enjoy!

[Workout] Shredding with Jillian

It’s been a few weeks since I’ve posted a Wednesday Workout. It’s been crazy at work! (I really should think about renaming my blog “Things I write during the 5 minutes I’m not working” haha)

Anyway, it’s been crazy, but I’ve still been fitting in some fun new workouts! I’ve started the new SELF Magazine #Drop10 series with Tone It Up, I’ve been going to spin with Jessie (same amazing instructor who taught the FloYo SUP class – talk about multi talented!), as well as other fun workouts. INCLUDING this fun new Bodyshred workout from the always-inspiring Jillian Michaels!


This week’s workout: Bodyshred Circuit
Muscles worked: Full body!
Courtesy of: Fitness Magazine with Jillian Michaels
Needs: Small to medium dumbbells (I used 8lbs)

Start by getting your heart rate up with a quick cardio warm up. I did jumping jacks and jump rope for a few minutes.

1) Dumbbell row in crescent – With dumbbells in each hand, start in a low lunge. Drive your elbows up behind you and the dumbbells to your ribs. Repeat for 10, switch legs and repeat for 10.

2) Alternating side lunge with reverse fly: Start with legs together and dumbbells in each hand. Step out into a right side lunge as you simultaneously hinge forward from hips until back is parallel to floor. Lift both arms wide. As you bring your arms down, bring your legs back together. Repeat on the opposite side. Repeat for 20.

jillian michaels bodyshred lunge with reverse fly

3) Dive bomber: Start in a full plank. Lift your hips so your body forms an inverted V. In one fluid movement, push into palms as you thrust chest forward; then lift chest upward as you lower hips to the floor, straightening arms – you should be looking up and balancing on balls of your feet. This is similar to what I’ve done in the few yoga classes I’ve done – plank to downward dog to chatarunga. 

4) Jump jack & touch the ground: Start with you feet together and then jump out to a squat with your feet about hip width apart. Tap the floor with one hand and extend your other hand above your back. Jump back together and bring your hands together above your head.

jillian michaels bodyshred Jump Jack Squat and Touch the Ground

5) Side leg mountain climbers: Get in your traditional plank position and pull your right knee up to your right elbow. Quickly push it down and pull your left knee up to your left elbow. And repeat.
SO excited Jillian featured this – it’s one of my favorite TeamRick workouts too! 

6) Windshield Wiper: Lie face up on the ground with your arms extended to each side and your legs extended above you. Maintaining your positon, drop your legs together to the right, back to center and then to your left.

7) Hollow man chest fly: You’re staying on the ground for this one. Grab your weights and keep them in each extended arm. Raise your shoulder and head off the floor while lift your legs to a 45 degree angle. Lower arms out to sides until hands almost touch the floor, palms facing up; keep elbows slightly bent. Bring arms back to center and repeat working your arms, chest and core.

jillian michals bodyshred Hollow Man Chest Fly Combo

Ready? Set? Oh time to go hard.

Jay-Z – Brooklyn Go Hard

And remember, you’ll never regret a workout!

[Workout] 20 Minute HIIT Cardio

Want to get your sweat on but you’re tired of the tedious monotony of the treadmill? (Can you tell I love the treadmill? haha)

Try throwing a HIIT (High Intensity Interval Training) workout into the mix! HITT workouts consist of burst of high intensity activity combined with a short period of lower intensity. It’s simple yet challenging and it really produces results!

HIIT also produces EPOC (Excess Post-Exercise Oxygen Consumption) which is an increase in oxygen consumption and an increase in your metabolism after strenuous activity. Simply, you’re body is working to restore the body to it’s pre-exercise state; making you a fat burning machine! (via Tone It Up)

katekatebear 20min HIIT cardio

 

Fresh fun at Pabu

We just hit a milestone of our three year anniversary and to celebrate, we decided to go out for a night on the town. Tom wore his suit and tie (because I’ve been listening to Justin Timberlake’s new song so much, I asked him to haha) and I got fancy with curlers. :)

katekatebear curlers

Justin Timberlake – Suit & Tie

We made a reservation at a new(ish) restaurant in town called Pabu Izakaya, located in the Four Seasons in Harbor East. It’s a beautiful spot facing the harbor!

We parked in the garage adjacent to hotel and even THAT had a great view of the sunset!

Baltimore sunset

We got to the restaurant just in time to have a beautiful view of the sunset behind their lovely bar.

Pabu Baltimore sunset

katekatebear sunset

We started with a few tasty specialty cocktails, something all the Four Seasons restaurants we’ve been to have excelled in….and I must say, they did not disappoint this time either! Tom had the Mr. Miyagi with thyme-infused bourbon, carpano antica, lemon and local honey. DELISH!

Pabu Mr Miyagi

I had a Lemongrass Sour which contained sake, grand marnier, lemongrass syrup, egg white and mint. There is no photo because…well…I drank it. haha

Next we had a few starters, including miso soup, the “chicken noodle” ramen soup and a special – the Octopus Poke. It was delicious, but Tom’s noodle soup was my favorite. There’s something about the broth – AMAZING!

Tom’s main course consisted of a special Gunpowder Bison dish (we love our local bison!) and a tuna avocado roll. I had the Chirashi, which was basically an amazing sashimi dish with salmon, salmon roe, tuna, octopus, etc. Easily one of my new favorite dishes in the city by far!

pabu chirashi sashimi

As we ate, we were thrilled to have the chef come over to our table! He wished us a happy anniversary and checked on how we liked the food. We of course, couldn’t say much because our faces were stuffed with the deliciousness!

To make thing even sweeter, the team sent over a special dessert for our celebration! So thoughtful! It was a tasty panna cotta topped with a fruity flavor of sorts.

pabu panna cotta

All in all, a complete tasty meal!

After dinner, we headed over to Wit & Wisdom, a tried and true favorite also at the Four Seasons, for an after dinner drink. Our favorite is the Sticky Wicket with Jim Beam, fernet branca, smoked maple syrup and soda, served with an orange peel on ice. I NEED to learn the portions of this drinks so I can make it at home…

wit and wisdom sticky wicket

Again, a lovely night out! Thanks to all involved! 

[Workout] 15 minute ab circuit

I’ve been trying to get back into the swing of things for the quickly approaching (OMG how is it coming so fast?!) summer bikini season…

Specifically, I can’t keep discounting the weekends. They count more than ever when trying to reach your goals!

So when I woke up too early this morning (stupid dog...), I could have gone back to sleep, but I got up! No more sitting around trying to sleep if I can’t…I got up to do a little reading and a quick workout! I typically do an hour workout with my trainer on Friday mornings so I didn’t want to do too much strength training but I wanted to get in some abs! I pulled together some of my favorite ab moves to create this quick ab circuit!

katekatebear 15 min ab circuit

If you’re wondering what any of these moves are, here are some explanations!

Reach ups: Begin on your back with your legs and arms up above you. Curl your upper body and reach for your toes.

Leg lifts: Lay on your back with your legs together in the air. Lower your legs to approx. 5 inches above the floor. Make sure you continue to push your lower back into the floor and keep your abs engaged. Raise your legs back above you and repeat.

Side plank dips: Start in a side plank on your forearm and raise and lower your core. You’ll feel this (and see it go!) in your love handles section! :)

V-sits: Place your hands behind your lower back and lift your knees up. Extend your legs and upper body as far out as you can then squeeze your core to bring them back together.

Plank with alt. foot raise: Get down on your hands and toes about shoulder width apart, keep your hips low and your core tight. Alternate lifting your leg off the ground just a few inches.

Bicycle crunches: Lie on your back with your knees bent, calves parallel to the floor and fingertips to temples. Move legs in bicycle motion and your elbows to opposite knees. Keep your heels and shoulders off the floor!

Tummy tucks: On your forearms or hands, shoulder width apart, and maintain a tight core. Bring your left knee up to your left elbow and then return to the ground. Repeat again with your right knee to right elbow.

DON’T CHEAT YOURSELF – TIME IT!boxing timer pro app

Using a clock to time yourself helps but I recently downloaded this amazing app that helps me – Boxing Timer Pro.

With this app, you can set up rounds, the time of each round, rest time, etc. I set this workout up for 7 rounds of 30 seconds each with 10 seconds in between.

It pulls in your music and everything!

Enjoy, everyone! I’d love to hear how you like the workout!