And a very early morning it was (woke up at 5:45 am), to drive 25 minutes into the city to do cross fit. We started crossfit about 3 weeks ago, and are loving it! It may, actually it is one of the hardest workouts I have ever done and am pushing myself to the limits. We are still weight training at home, but wanted to keep challenging ourselves. We heard about the crossfit gym in Grande Prairie and decided to try it, and now were hooked! It is great to have a trainer pushing you past what you thought you were capable of and cheering you on.
In case you don’t know what the hell crossfit is, it is a strength and conditioning program, which focuses on high intensity functional movement. The WODs (Workout of the Day) are constantly varied and take about 20 or less minutes to complete (it is the longest 20 minutes of your life ;)). The workouts combine movements such as, weightlifting, olympic rings, sprinting, rowing, skipping, pull ups, carrying objects, rope climbing, usage of kettle bells, dumbbells and barbells, medicine balls and your own body weight (and no not all of these movements are used in the same workout haha). Our sessions last an hour, and include a stretch, warm up, a skill delvelopment, our WOD which is followed by stretching. Our trainer times our WOD to keep track of our progress.
If you are interested in crossfit, finding a box (crossfit gym) or would like to know more about it visit, http://www.crossfit.com/.
So what else have I been up to? I created a new recipe and tried a couple of new workouts. The new workouts were Zuzana Light ZWOW #3 (Legs) and Zuzana Light ZWOW #8 , and they were awesome! I definitely got my sweat on, and the best part is, the only equipment they required was kettlebells (I used a dumbells). They are great workouts to do at home, they are quick, intense and don’t require a lot of room or equipment. If you haven’t tried one yet, I really encourage you to!
As for my new recipe, I fiddled and fandangled with some things last night, and it turned out really great. The measurements might not be bang on, but I will share with you anyways! I would recommend this as a pre-workout snack (30-45 minutes before a workout) or a treat due to the use of banana (high sugar content, but natural non the less).
Peanut Butter Protein Muffins
1 cup rolled oats
1/4 cup natural peanut butter
1 mashed banana (if you don’t like banana you could substitute with 1-2 tbsp of honey)
2 scoops of vanilla or chocolate whey protein (I only had 2 scoops left, so you could probably add more)
3/4 cup of unsweetened almond milk (you can more or less depending on how your batter consistency is)
Preheat oven to 350 degrees
1. Combine rolled oats, banana, protein powder and 1/2 the almond milk. Mix ingredients together.
2. Add remainder of milk to the batter and stir until well combined.
3. Place batter into a non stick muffin tin. If you can find silicone muffin liners, they are your best bet, and make clean baking much easier. This recipe should yield 12 muffins.
4. Bake for 15-20 minutes, depending on how doughy you like your muffins.
I hope you enjoy this recipe as much I did. If something does go wrong, please be sure to let me know and I will work on fixing, as I am always a work in progress. Like I said I created it last night, so there are a few things I need to tweak, but it is so good and just couldn’t wait to share!
Make your workout count!