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Author: tiffanydutson

Track Workouts

Track Workouts

I love love love love working out and running outside. This has been a very long winter in Wyoming, and I have been so happy to be able to get out (a few times the last few weeks) at the track! There are many benefits to working out but combined that with the benefits of working out outside and you have “workout heaven”;) Here are some awesome track workouts to try or pin to try later! Enjoy!

Rodan and Field’s Lash Boost giveaway…

Rodan and Field’s Lash Boost giveaway…

Head on over to my Instagram or Facebook page for an awesome giveaway!


 

Hi friends, I have an awesome giveaway for you guys today! Trust me you don’t want to miss out on this. My friend Morgan is a Rodan and Fields representative and I’ve teamed up with her to give you a free lash boost!!! ($150 value)If you want fuller, thicker, darker looking lashes this is for you. You won’t need expensive eyelash extensions when you use this.
***Here is how to enter:
1. Follow me and like this post and
Follow Morgan on Facebook(link in profile)
2. Tag three friends ***For extra entries:
Share on Facebook and comment back here that you did. (2 extra entries)
Become a preferred customer and get 5 extra entries!
Giveaway ends Friday at noon*** If you have ever wanted to try Rodan and Fields now is the time. She has some awesome deals you won’t want to miss out on. I personally love the Micro-dermabrasion paste, it leaves my skin feeling so smooth and a jar lasts forever❤️ As a runner I tend to get really bumpy skin on my arms and legs and this is amazing for that!

Quick Protein Bites

Quick Protein Bites

I decided I was going to be a “good” mom and make my kids a healthy snack….errr I ended up eating most of these! These are so good and simple to make. You probably have most of these ingredients on hand. The kids liked them and you can make extra and keep in the freezer. They would be great to pull out when on the go for sporting events, dance etc…

Instructions:

  • 1 1/2 cups quick or rolled oats
  • 1/2 cup peanut butter
  • 1/2 cup honey
  • 2/3 cup protein powder -(I used Ideal fit Vanilla, use fittif10 to save)
  • 1 tsp of vanilla
  • 1 TB chia seeds, optional
  • handful mini chocolate chips or raisins, optional

Mix together and roll into 1 inch balls. This made about 12. refrigerate until hard, but they were yummy right away!

 

You can leave out the chia seeds, but they are great for energy and have a lot of other added benefits for very little calories. You can also roll these out and make bars! I adapted the recipe found here. This is definitely pinnable!

 

 

Spice Up Your Water!

Spice Up Your Water!

Getting in the amount of water you need can be a challenge and get boring. But water is an essential part of a healthy diet…especially is you are working out hard, training for a competition, or trying to lose weight. Here are some recipes and tips to help get your water intake in for the day:

1. Know how much you need and buy a bottle with measurements to help keep track. Aim for half of your body weight in ounces. So if you weigh 140, you would need 70 ounces. However, if you are working out or trying to lose weight you will need more. Aim for 100 ounces in this case, that would be a good place to start! Here is a bottle I love, easy to open and refill:

2. Start and end your day with a glass of water. I always have a cup by my kitchen sink as a reminder. Starting your day with 8-10 ounces is a great way to jump-start your water intake. I usually don’t drink quite that much at night however…don’t want to wake up to use the bathroom;)

3. Add flavor to your water. I love flavored drops for water:

Also adding fruit is a also a great way to change-up water. Try freezing fruit into ice cubes for easy access on the go! Here is a great tray:

Here are a couple of yummy fruit ideas:

4. Take BCAA’s. Not only will the intake of BCAA’s count toward your water intake but they replace a lot of what your body loses during exercise. Learn about BCAA’s here. Also, there are a lot of great flavors to try; my favorite is here. (Plus they are having a great sale right now and free shipping! Use code fittif10 to save even more)

5. Make it a habit. It takes thirty days to make a habit, and water intake is a healthy habit you need to commit to for LIFE! As a health coach it’s the first healthy habit I teach and one of the top three things to implement into a healthy lifestyle. So print out a calendar and mark off each day for thirty days you are able to get your water intake in!

Protein Hot Chocolate Recipe

Protein Hot Chocolate Recipe

Anyone else sick of winter??!! I needed some Hot Chocolate to get me through the day:)

Here’s how I made it:
1/2 cup water +
1/2 cup Almond milk
1 scoop IdealFit Chocolate Brownie Protein
1 teaspoon cocoa
Splenda to taste(I don’t use very much)
Optional: top with sugar free whip cream
110 calories
21 grams of protein 😋
(Use fittif10 to save on protein)

Enjoy!!

My Favorite Running Workouts

My Favorite Running Workouts

…and some new ones to try. I hear a lot how boring running is, but I disagree. I also however switch up my workouts a lot, I simply cannot run at the same pace….that is indeed boring. So here are some running workouts to try(even a couple for beginners). Outdoor, treadmill…or wherever. Try something new today:) Click on any picture to pin it for later!

Source

Source

Source

Source

Instant Pot White Chicken Chili

Instant Pot White Chicken Chili

It’s freezing here in Wyoming, and a warm chili sounded perfect for lunch! This is a great quick and easy recipe and easy to keep most of the ingredients on hand. An added bonus it’s tastes as though it has been cooking all day, when really the Instant-Pot takes an eighth of the time;)

Ingredients:
4 boneless skinless chicken breasts
1/2 medium onion, chopped
2 garlic cloves, minced
6 cups water
Chicken granules to taste
1 can (7 ounces) chopped green chilies
2 teaspoons ground cumin
2 teaspoons dried oregano
1-1/2 teaspoons chili pepper
2 cans (14-1/2 ounces each) white chili beans
1/2 cup milk/almond milk

 

Place chicken(mine was frozen mind you) into the Insta-pot with 1/2 cup water and salt and pepper. Secure the lid and Select the Poultry button. Add 5 minutes. When let is done, depressurize manually or on it’s own, and then shred the chicken.

Add in the rest of the ingredients and secure lid again. Select the soup button and set to 15 minutes and your done.

Top with Cheese, Cilantro, and chips!!

Enjoy:)

DIY Speed Ladder

DIY Speed Ladder

I love my speed ladder…and I think my kids love it just as much! It helps with breaking up the boredom of working out. Agility training isn’t just important or needed in sports, it’s great for adults too. Agility training will help with balance and mobility. It also is a form of High Intensity Interval Training, or Hiit, which will burn more calories in a shorter amount of time. AT requires the use of more muscles groups which not only burns more calories, but strengthening different muscles group will lessen the chance of injuries. I know as a runner the same muscles are getting worked over and over. So adding in agility training will help to strengthen the muscles I’m not using in my sprint workouts, and long runs. An added bonus, it’s fun and kids will want to join in!

I bought my speed ladder here: But you can easily make one with duck tape! I think my purple roll of duck tape was about $4. My speed ladder is 12 feet(the squares and about 15″x15″) and I used it as my guide in this video:

I will be posting some workouts using a speed ladder in the future so hurry and go make yours!

Honey Garlic Chicken and Veggies Insta-Pot

Honey Garlic Chicken and Veggies Insta-Pot

 

honeychicken

If you don’t already have an Insta-Pot you should get one…like yesterday. I’m obsessed. It has changed my mom-cooking-world. I adapted this recipe from using a crock-pot to my Insta-pot, and put the chicken in frozen…(yes I said frozen!) I’m still playing with the settings on my Insta-pot but for this I set the manual time to 60 minutes and let it de-pressurize by itself. Everything came out tender and the meat was perfect!

Here is the crockpot recipe from damndelicious.net:

INGREDIENTS:

  • 8 bone-in, skin-on chicken thighs (I used chicken breasts instead)
  • 16 ounces baby red potatoes, halved
  • 16 ounces baby carrots
  • 16 ounces green beans, trimmed
  • 2 tablespoons chopped fresh parsley leaves

FOR THE SAUCE

  • 1/2 cup reduced sodium soy sauce
  • 1/2 cup honey
  • 1/4 cup ketchup
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon ground black pepper

DIRECTIONS:

  1. In a large bowl, combine soy sauce, honey, ketchup, garlic, basil, oregano, red pepper flakes and pepper.
  2. Place chicken thighs, potatoes, carrots and soy sauce mixture into a 6-qt slow cooker. Cover and cook on low heat for 7-8 hours or high for 3-4 hours, basting every hour. Add green beans during the last 30 minutes of cooking time.
  3. OPTIONAL: Preheat oven to broil. Place chicken thighs onto a baking sheet, skin side up, and broil until crisp, about 3-4 minutes.
  4. Serve chicken immediately with potatoes, carrots and green beans, garnished with parsley, if desired.

Photo from Damndelicious.net

My Fave home gym equipment

My Fave home gym equipment

Hey everyone, I’m excited to share my favorite home gym equipment. You do not have to spend a lot to get a good workout at home. I have a bought a couple things each year, and now have quite the collection:) I love asking for workout stuff for Christmas, something I love and want. My favorite things like my Bosu, Ropes, and Treadmill were all Christmas gifts from my hubby. I know, I know…it’s an unwritten rule that husbands are not supposed to give kitchen appliances or workout gear to their wives for Christmas. But I am not that kind of lady, I love it! So here are my favorites,  click on the link and start making your list:

Bosu around $100:

Step $60:

Trx Ropes or Woss Ropes $40-$100:

Resistance Bands around $35:


Medicine Ball around $30:

Free Weights around $25:



Mat $20:

Padded Gloves $15:


That’s it!  I am doing a $50 Amazon giveaway on my Facebook and Instagram page(You can enter on both!) So you can pick out one or two of these or put it towards one of the bigger items, so go enter!

*giveaway closed*…$50 Amazon Gift Card!!! and I hope to do many more! I was going to give away a favorite piece of home gym equipment, but this way you can pick out what you want:) I will have my favorite things for a home gym on the blog tomorrow. Here's how to enter! Required: 1. Tag 3 of your workout buddies 2. Follow my page Extra entries: 3. Like my facebook page comment back here that you did. 4. Share this on facebook comment back here that you did. ****I will add up all the entries and randomly pick one winner. Giveaway ends next Tuesday Oct. 18 at 12:00pm MTN open to US residents only. Good luck! #giveaway #giveaways #workout #weightloss #healthcoach #gym #homegym #fitness #fitmom

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