Hello from Lake of the Ozarks!

I have immersed myself in summer and it feels so good. This means going to summer school in the morning, workout  in the afternoon, and dividing the rest of my day to studies and fun with friends. I have been lifting weights 2-3x a week and doing most HIIT (high intensity interval training) cardio 2-3 days a week. For your workout inspiration…

Track Intervals #1

12 minute warm up jog (for me, this is running to the track near my house)

200 meter SPRINT

200 meter SLOW walk/shuffle/jog (this totals 1 lap)

repeat 4x or 9x

12 minute cool down jog

Mix Up Workout

This workout was inspired by Lori. It truly is a workout that you have no excuse to not do. No matter where you are or how little time you have, you can drop and do this little routine!

15 minute warm up jog

10 pushups

10 deep squats

10 jumping lunges

10 situps

repeat 4x or 10x

5 minute cool down jog

Lifting #1

1/2 mile warm up jog or run

5×10 squats, 125 lbs  [booty]

3×10 dead lifts, 80 lbs   [lower back/hamstrings]

3×10 lat pull down, 50 lbs  [upper back]

3×10 seated double arm cable pully rows, 40 lbs [mid back]

3×12 seated leg press, 185 lbs [booty/hamstrings]

3×10 military press, 30 lbs [shoulders]

3×10 cable push down, 30 lbs [triceps]

3×12 (on each side) side bend, 45 lbs [abs]

3×12 hanging leg lifts [lower abs]

1×1 whey protein smoothie

If you aren’t sure what some of these are, this is a great website!

My current favorite whey protein smoothie is

Blueberry PopTart Protein Smoothie

1/2 cup frozen blueberries (Rhythm and Blueberries is the best)

1 scoop cinnamon bun whey protein powder

2 tbsp greek yogurt

handful ice

3/4 cup vanilla almond milk

pinch salt

optional toppings: shredded coconut

Blend away!

I updated my Recipes page, so it should be much easier to find the type of meal you are looking for! I have been lacking in the inspiration department as far as cooking goes, but when I return home from my family reunion (from now until Sunday!) in Lake of the Ozarks, I plan on getting back into cooking REAL meals. I have been feeding on very simple things that I almost feel silly posting because they are so simple. For example, breakfasts have included Texas style breakfast tacos…

whole wheat tortilla, 1 egg + 3 egg whites, full fat cheddar cheese, sour cream, cherry tomatoes, onions

yogurt messes…

high fiber cereal, corn puffs, vanilla almond milk, greek yogurt, mixed nuts

And lunches have included homemade spring rolls, salads, sandwiches, burgers, and…

Summer Strawberry & Almond Chicken Salad

1/2 grilled chicken breast (cold), shredded

2-3 tbsp sour cream

~5 strawberries, sliced

2 tbsp slivered almonds

Toss ingredients together and serve on a salad or as a whole grain sandwich or wrap!

perfect for a hot summer day

My housemates thought it was strange I was using sour cream instead of mayo for chicken salad, but I thought it was grreat. Ill be back in a few days, enjoy your weekends!

Parting words of wisdom from last weekend’s adventure in SF…

as I wear my heels…

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23 responses to “Hello from Lake of the Ozarks!

  1. i think greek yogurt would be good instead of sour cream as well in the chicken salad! so yummy

  2. wow all your meals look really yummy :)
    I’m going to incorporate your Track interval training into my workout next week!

  3. thats some good stuff girl. And I love the ozarks, gorgeous!

  4. oh girl if you can find a way to recreate the “hot fudge sundae” poptarts I will love you forever ;) well, I’ll love you forever anyway .. just because you’re amazing!

    p.s. what brand of protein powder do you use? cinnamon bun sounds fab!

  5. I LOVE that exrx Web site. It was a huge help when I first started strength training

  6. Immersing yourself in summer really is the best way to go! Seems like you’re having fun!

    Mmm blueberry pop tart breakfast heaven. Yum.

  7. these pics are amazing! I love the colour of the pop-tart smoothie! :)

  8. Aw, have a fun summer! I admit, I’ve been slightly creeped out by the Ozarks ever since I saw Winter’s Bone…but that’s just my overactive imagination.

    Your workout and eats look really good! Haha, you have one of the few blogs where I don’t skip over the workout and “what I ate” parts, because they are always interesting. I have to try that poptart smoothie…nom. Right now I’m working on a key lime pie smoothie. I’ll let you know when it’s perfect!

    And thanks so much for your comment on my blog. It really made my day :-).

  9. Love the workouts and the poptart smoothie! I need to do your mix up workout. :)

  10. aww pretty pics from san francisco. and love your heels – that tan color is awesome. next time we def need to meet up. we keep saying that and failing but it’s going to happen. i have faith.

  11. It looks like you are having a great, energetic summer! Your workouts are inspiring and your eats look good. Thank you so much for sharing this with me. This looks delicious, and my stomach is already growling again (I just ate breakfast). I hope you have a wonderful start to your week!

  12. You’re back!! I missed you! Haha. I’m so glad you’ve immersed yourself in summer AND HIIT! Isn’t it great? I don’t know how I could ever do anything else besides that. :P

    And ohmigod, I’m so happy you posted a blueberry recipe! I need to get rid of my seemingly infinite supply ASAP.. :)

  13. Pingback: No Monday Blues for me « cheesymiteapples

  14. yum that chicken salad looks delish! I usually put dried cherries or craisins in my chicken salad so strawberries sound like a good idea. Plus, sour cream tastes MUCH better with strawberries than mayo would (:

    I’m loving the pavement messages, too.
    Ps- cute shoes!!

  15. Oh and, question –

    What are your thoughts on protein powder? I’m all for trying it but they do get expensive and I’m scared to put on a little extra weight if I start incorporating it into my food.

  16. I love love love your food style! And your workout style. ;)
    That egg wrap looks wonderful- and of course, so does that blueberry pop tart smoothie! You are so creative!

    Hope you’re summer is going well. I always liked summer school- got one full class over quite quickly. ;)

  17. Pingback: Tidbits from today « cheesymiteapples

  18. OH man- this post is full of SO MUCH goodness! and that work out- amazing!!! the blueberry poptart smoothie looks amazing. you had me at pop tart!! I hope you are doing well girl and having an AWESOME summer! <3

  19. Pingback: Grain free faux-meal, topped with toasted coconut-macadamia nut butter | Whole Wheat or Bust!

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