Bored with cardio? BREAK IT UP

Cardio seems to be a contested topic- you either love it or hate it. Many people complain that the time slowly drags on the machine, which seems to be one of the main reasons people quit and give up so soon.

Recently, I've been playing around with the levels and controls and it definitely has made the time go by faster. I break the hour up into 10min increments, and do the first and last 2 mins of each increment at a higher level. (I often go for longer on the higher level, but this is a great place to start). For example, minutes 0-2 I do on a level 12, then at minute 2 I go down to a level 11 and go as fast as I canuntil I hit minute 8. From minute 8-12 I bump it up to a higher level again. You can increase it even more at minute 13 (ex level 13), then recover (lower resistance, level etc) until you hit the last 2 minutes of the 10 minute interval. This keeps you constantly focused, and breaks the time period down (ie- into 2 min, 6min segments).

Another suggestion I give clients is to always increase the level at the 5 min mark of each 10 min interval or every 5 min (ex min 5, 15, 25 etc), and do a pyramid scheme, starting from lowest level, gradually increasing until you peak at your max, and then decrease until you start the process again. Repeat until your workout is over.
It's fun to push and challenge yourself (see if you can push it out for 1 more minute), and play around with different waves (increasing and decreasing levels in a pattern/segment in a given time period).
Also, don't be afraid to lower the level to the lowest level. A lot of people give up on going because they feel tired, don't feel like it, and feel pressure that they HAVE to do a certain level, time etc. If your legs feel heavy, go at level 1 until you get into the rhythm. Gradually increase, but give yourself permission to keep it low. You will reap the benefits, but most of all psychologically, since you didn't give up. I've had some of my best workouts doing this!

If anyone has any workout routine questions, needs help etc, don't hesitate to ask!
What are your favorite ways to break up cardio boredom?

Carrot Cake Chocolate Oats, Blueberry Apple Chocolate Protein Oats, Ice Cream for Breakfast and Trip Home

What a difference a large, uncluttered kitchen makes. I had to opportunity to cook for my dad Friday/Saturday and it was so much fun.

Dinner was un-pictured- but amazing. I made Sauteed/grilled Chicken, bell pepper, roasted tomato, ginger/garlic, basil mustard with greens wraps.

I used:

- La Tortilla Factory Low Carb/High Fiber big wraps

- Edmond Fallot Basil Mustard (to DIE FOR)

-Six Star Ginger/Garlic mix

-shredded chicken from a whole chicken my mom had in the fridge (cooked)

-Jumbo mushrooms

-Red peppers

-Roma Tomatoes

-Jok'n'al Sweet Chili Pepper Sauce

-Fresh Express Coleslaw mix

-Chicken Broth

I sauteed the chicken, shrooms, peppers, tomatoes etc in the broth/ginger garlic and pepper sauce. I spread the wraps with the Basil Mustard and the Ginger Garlic (I can eat it out of the jar!), and once the saute mix was finished I put it in the middle and folded it soft taco/enchilada/burrito style. I put my dad's back on the hot pan and let it get crispy on the outside. I filled mine with the coleslaw mix for some crisp. I also had Shirataki noodles, coleslaw with Walden Farms Asian, boiled broccoli, tomatoes, cucumbers and mushrooms as a side. We were STUFFED.

(these are NOT my pictures-mine were grilled)

I took a bike ride around my old neighborhood, and it was so bitter-sweet. So many memories.....

Saturday I had a killer workout. I hit up the local World Health Club and due to the machine not functioning in the manner to which I am accustomed, I did:

80minutes: 8.93miles/620 Cal

8.57 avg pace!

10388 feet climbed.

My other machine says I usually do around 600cal within an hour- so I think it may be A TAD (lol) off. I only care about my distance, and average pace; so I was stoked.


I left my dad a menu of possibility- and of course he didn't bother looking. He mentioned he liked carrots, and so when I re-read the menu he cut me off on the first option: Carrot Cake Oats which cream cheese faux icing.

I stored protein powder etc @ my parent's (for years- I'm NEVER there), so I was assuming that I had vanilla. Also, I constantly give my parent's samples etc to use. THEY HAVEN'T TOUCHED ONE OF THEM in 5 yrs. That hurt, but I digress. Anyways, I had Allmax's Iso-Kool in Green Apple, Tropical Fruit and Precision's Iso-Pro Cooler in Fruit Punch, Bio X Chocolate Power Whey Isolate, Bio X Chocolate Peanut Butter Power Whey Isolate, NxLabs Iso XP Orange Creamsicle, and several shaker cup/containers for an unidentified Chocolate Isolate. Through the process of elimination (smell, taste, lack of chocolate chips etc) I have narrowed it down to 3 possible protein powders.

They had PACKETS (like 50) of Chocolate, Strive Strawberry Banana, Chocolate etc. NO VANILLA!?? I ended up dumping the 'unidentified' chocolate isolate (I think it is either Iso Sensations 93 Chocolate Fudge, Iso XP Chocolate Isolate or one more brand) into the oats.

Carrot Cake Chocolate Oats!
In the Mix:

- Rolled Oats

-Water

- Sugar Free Davinci Almond Syrup (my dad found an unopened bottle in their garage!!!)

- 2 Shredded Organic Large Carrots

-Walden Farms Pancake Syrup and a bit of their Blueberry Syrup

-Splenda and Sweet Leaf Stevia

-Copious amounts of Cinnamon

- Psyllium

-TSP Rice Bran & Germ Powder

-2 scoops Chocolate Protein Whey Isolate

1. Add Water to saucepan and turn up heat. Add Oats. Add Sugar Free Almond Syrup, Walden Farms Pancake Syrup, Cinnamon, Sweeteners etc. When oats start to cook add Carrots.

2. Let simmer and keep adding pancake syrups, psyllium, liquid, MORE cinnamon and allow to simmer/slow cook for about 25+ min (because I kept calling my dad and he wouldn't get off the computer!). Turn to low heat.
3.Dump in Protein Powder (30-40g).
4.Stir. Add more Sugar Free Syrup/water etc because father still isn't coming.
5.Minute 35.... oats still 'slow cooking'....


Anyways, they were AMAZING. Slow cooked, plump and heaven like.
I made 'Faux frosting' (Protein Frosting) for him (again NO Vanilla) with 1% plain yogurt, cinnamon, stevia, and the Chocolate Protein Isolate. You can see it in the little glass ramekin on the side of the oats.

Along with eating 1/2 of the oats out of the pot (I needed to taste test), I made my MASSIVE BREAKFAST ICE CREAM Crunch bowl (note that the silver mixing bowl is Kitchenaid Stand Mixer size-IE HUGE) in their blender. Check out my Caramel Kahlua Chocolate Ice Cream shake recipe.

Maple Blueberry Almond Chocolate Protein Ice Cream Breakfast
- 1 tray of Ice Cubes

-Cinnamon

-PGX Granules (1 scoop)

-1/2 packet of Protilife Chocolate Shake mix (I used the other 1/2 for ice cream # 2 about 1hr later).

-Walden Farms Calorie Free Pancake Syrup

-Walden Farms Blueberry Syrup (about 1 TB)

-Davinci Sugar Free Almond syrup

-4 Sweet and low packets.

BLEND -add more ice, pancake syrup and cinnamon. Blend until it turns milky/creamy white.

Due to being restless, I also decided to make my dad some 'Over night Cookie Dough Blueberry Apple Chocolate Protein' oats. I was using a 30g protein Scoop and added several scoops of oats to the sauce pan, so I have NO idea how much I used.

Blueberry Apple Chocolate Protein Oats

In the mix:
-3+ scoops Large Flake Rolled Oats (or old fashion etc)
-Cinnamon
-Stevia
-Walden Farms Sugar Free Pancake Syrup/Blueberry Syrup
-1 grated apple
-1 cup frozen blueberries
-1 packet of Chocolate Fudge Iso Sensations 93 protein (love it! See my review HERE).
-30g (ish) of the Chocolate Protein Isolate
-Psyllium
-PGX Granules
-Rice Bran and Germ(tsp) it was laying around, so I thought 'why not'.
 (Click here for BENEFITS: Vit E, IP6 and Inositol , 100's of antioxidants etc).


Rice Bran & Germ Powder
Rice Bran & Germ Solubles are naturally packed with protein and are a natural source of B-complex vitamins, minerals and trace minerals; notably high in organic forms of potassium, magnesium, manganese and phosphorus. Rice Bran & Germ Powder contains more than 110 known antioxidants. Rice Bran Solubles work with your body to maintain optimum health. Rice Bran Solubles is also lactose and gluten-free and hypoallergenic.
Additional Info link on Rice Bran:  http://www.livestrong.com/article/82112-rice-bran-benefits/

This seriously simmered for about an hour. It was so creamy and amazing (yes I literally ate 1/2 of the bowl while cooking with the spatula).

 I ended up leaving around 2:30pm and was mentally exhausted for the rest of the day. So many emotions. I did some basic groceries and went home! Have a wonderful weekend!

What are your favorite memories from home?
What do you like to cook for your parent's/family?
Those of you who live on your own: how do you feel being back in your parent's house?