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Recent Eats + On the 30s HIIT Workout

Good morning! I have some recent eats and the HIIT workout I taught last Sunday to share today. But first…


In case you somehow missed it, yesterday was National Puppy Day! I think I like this day even more than National Peanut Butter Lover’s Day! 🙂


It’s a great excuse to share some puppy pictures. Baby Zoey.

Sullie 2

Baby Sullie. This was almost TEN YEARS AGO! I can’t even believe it. I’m wiping tears away right now.

Moving on from puppies (I could go on allllll day). Let’s get rolling with the eats and workouts.

Chia banana pudding.

Chia pudding breakfast on the go.

Sweet Potato Breakfast Bowls with Scrambled Eggs

Annnnddd sweet potato breakfast bowls with scrambled eggs. I am predictable. I’m going to have to stop posting my breakfasts the way I did with green smoothies when they became a two-year daily habit. 😉

Chicken sausage, artichoke and mushroom tomato sauce over cauliflower rice.

Leftover chicken sausage, artichoke and mushroom tomato sauce over TJ’s cauliflower rice. About this rice…everyone has been raving about it but I think I’m in the camp of “it’s just okay” when it comes to cauliflower rice.

Lunch salad with fruits, veggies, nuts and tahini dressing

Salad with spinach, arugula, watermelon radishes, tomatoes, avocado, beets, strawberries, hard boiled egg, dried cranberries and pistachios. I basically added everything I had in the fridge and pantry. I had a can of salmon out too but thought that might be overkill. I dressed all of this with my favorite homemade tahini dressing…which I will share with you guys soon because I’ve received quite a few questions about it!

Remix salad at Namastay Kitchen

Lunch at Namastay Kitchen with Sarah from Bucket List Tummy. I had our remix salad add avocado, turkey and coconut milk ranch. I then asked for another bowl of turkey because I’d just worked out with my trainer and needed a little more oomph. Sarah is an registered dietitian and launched her blog last fall. She’s off to a great start so definitely check it out. (Also, she’s hosting an ALDI giveaway right now so perfect time to head on over there!)

Mixed fruit bowl

I’ve been eating tons of fruit lately. I love seeing all of the Florida strawberries at the grocery store. This is a mix of mango, grapes, strawberries and blueberries.

Mixed fruit bowl

And this is a mix of mango, strawberries, blueberries and blackberries. Do you see my photo helper? 🙂

Chicken breasts with braised red cabbage and roasted kabocha squash

Perfect chicken breasts seasoned with Dizzy Pig Raging River with braised red cabbage with apples and roasted kabocha squash in coconut oil. I love the texture of kabocha squash and used the leftovers mashed with sweet potatoes in my breakfast bowls.

Baked salmon with braised red cabbage and roasted broccoli and mushrooms

Wild Alaskan salmon seasoned with a mix of Dizzy Pig Raging River and Mediterranean-ish with roasted broccoli and mushrooms and more braised red cabbage and apples.

I know my weeknight dinners tend to be pretty formulaic (turn oven on 400, cook protein, roast veggies and whatever else I can find) but they’re easy and delicious. Check out this post that I wrote a couple of years ago for tips on eating healthy and homemade when you’re busy.

Okay, let’s talk about that HIIT workout! Many of you responded that you’d like to see the workouts I taught my classes on Sunday at the Y. Here is the HIIT workout.

A HIIT workout with four sets of six 30-second intervals for a 36-minute total body cardio and strength challenge.

Start with a cardio or dynamic warm up for 5-10 minutes and then begin the intervals. This workout is broken out into four sets of work. You repeat the five exercises and 30 second rest period three times straight through before moving onto the next set of work. Each set is 9 minutes long. Total workout time is 36 minutes.

Let’s talk modifications and tips:

  • No bosu ball, no problem. Just use your own bodyweight.
  • For a higher option, make the first set of squats jump squats (especially if you’re not working on the bosu)
  • The squat hold is just a static hold at the bottom of the squat.
  • This is a bosu burpee.
  • If you don’t have a gliding disk, use a paper plate or just modify to regular backward stepping lunges, mountain climbers and lateral lunges.

That’s about all I’ve got to offer for advice here. This workout was all fun and games until set #4 and then things got real! The broad jump, bear crawl and burpee combo is no joke. It’s an awesome push to the finish. We were all collectively dying a little bit together. 🙂

Okay, off to tackle the day! As always, I’d love to hear your feedback if you try the workout and let me know if you have any questions.

Cauliflower rice: love it, leave it or haven’t tried it? 

What fruit have you been eating a lot of lately? 

Burpee lover or burpee hater?

{ 9 comments… add one }
  • Sarah @ SarahRuns26 March 24, 2016, 10:16 am

    I keep reading about cauliflower rice but haven’t tried it yet. I’m always a bit afraid that I’ll be disappointed when I read a million great reviews of something!

    We’ve had some really good berries lately and I’m loving it! Before that it was all about the grapefruit!

  • Patti March 24, 2016, 10:47 am

    I just recently bought TJs cauliflower rice (and drove 2+ hours to get it!). I haven’t had a chance to play with it – what’re your favorite ways to use cauliflower rice and is there another brand you prefer/are you DIYing it?

  • Connie March 24, 2016, 11:43 am

    I am not a fan of cauliflower so I haven’t been interested in getting on the band wagon yet!
    I would love your tahini dressing recipe. It comes in such big jars I need more ideas other than hummus!
    Can’t wait to try this workout!! And love your dog pictures. I have 3 dogs and could gush for hours about them! 🙂

  • Hilary March 24, 2016, 12:07 pm

    I have been wanting to try the TJs cauliflower rice for awhile but had a feeling I would get disappointed with all the hype I have been giving it, so thank you for the honest review!

  • Sana March 24, 2016, 2:46 pm

    You take the most beautiful pictures of your dogs!

  • sarah March 24, 2016, 4:58 pm

    Your girls are so beautiful! My boyfriend and I have been talking about getting a puppy together in the next year or so, and I would love a golden retriever!

  • Rebecca @ Strength and Sunshine March 24, 2016, 5:10 pm

    Cauli “rice” is great! I love making my tomato basil one! It’s so good cold!
    Fruit…mangos and apples! Haha!
    I I love burpees!!! No hate here!

    • Karen March 24, 2016, 11:02 pm

      I love the cauliflower rice in the freezer section. I don’t like the one in the fresh section as well.

  • Brittany Holtz March 25, 2016, 6:02 am

    I love beer crawls!!! I haven’t done them in so long though…definitely adding them back into the rotation. The puppy pics are too cute! I know what you mean about shedding a tear looking back on them, they are such a special part of the family.

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