Upper Body + Cardio Circuit Workout (+ a $150 WishFIT GIVEAWAY!)

Hi everybody!  SUPER excited to get back to blogging today after a little hiatus, and not just back, but back with a great upper body workout and a HUGE GIVEAWAY!  

First, let's talk about the workout.  This one is all upper body focused (except one exercise that will work your back), and all you need is a stability ball.  I recommend choosing one that's medium sized for you - one that you can lay on top of with your hands and toes comfortably touch the ground, and where, if in a plank position with your legs on top of the ball, it lifts you to a height where your spine is in a straight line.  You'll be in a prone position for all exercises with the ball, and you'll alternate upper body exercises with... wait for it... burpees!  Not as enthusiastic about burpees as I am?  No worries.  There are modifications if you need them, and ways to progress the move if you choose to do so.  Ready to get started?

Upper Body + Cardio Circuit Workout

What You'll Need: a sturdy stability ball, a mat, and a timer.
What You'll Do: start with exercise 1 on the ball and stay on each exercise for 1 minute.  Go through 3 rounds total.  In each round, you'll add 5 burpees between every exercise.  So, for example, in round 1 you'll start with 5 burpees between moves.  Round 2 = 10 burpees between exercises, and round 3 you'll do 15.  The last round is meant to be challenging - push yourself and don't give up!

A note on burpees: the traditional burpee is done starting from a standing position, lowering into a squat, placing your hands down on the ground, jumping back into a plank, optional push up, and reverse the move back up to standing with an optional jump upwards.  Here are some ways to modify:

• Modification: bend your knees into a squat position, place your hands on the ground, step back into a plank, optional push up if you want to, then step back up to starting position. Add the jump as you stand only if you want to.  This version is easier on the joints, and less cardio-heavy, but still keeps you moving.
• Progression: move more quickly, adding the push up AS you jump your feet back into a plank, not afterwards.  To increase the cardio and leg work even more, add a tuck jump as you reverse the move back upwards.

Plank Walkout Push Ups - start in a plank position with your knees on top of the stability ball, legs straight, abs engaged.  Walk out on your hands to a push up position, allowing the ball to roll closer to your shins/ankles (the farther out you roll, the more your abs will engage).  Do 5 push ups here, then walk your hands back to starting position, keeping your feet up off the ground.  Keep going for 1 minute.

- Burpees (round 1 = 5; round 2 = 10; round 3 = 15) -

Alternating Birddog Plank Pulses (10 each side) - start with your lower abdomen/hips on the ball, right arm and left leg extended straight out.  Pulse your arm and leg for 10 reps, then immediately switch and pulse for 10 reps on the other side.  Keep alternating sides (10 reps each) for 1 minute.

- Burpees (round 1 = 5; round 2 = 10; round 3 = 15) -

Prone Triceps Lifts + Pulse (10/10) - start by lying on your stomach with the ball behind your back, arms extended straight back holding the ball between your palms.  From here, squeeze the ball keeping your arms straight to engage your triceps, and lift the ball up slightly off your back.  Lower back down.  Do 10 lifts, then keep the ball up and pulse for 10 reps, squeezing the ball between your hands the whole time.  Keep alternating 10 lifts and 10 pulses for 1 minute.

- Burpees (round 1 = 5; round 2 = 10; round 3 = 15) -

Reverse Hyperextensions - okay, so technically this last move works your erector spinae muscles and not your upper body, but we'll go with it and give your arms a break.  Start with the ball under your pelvis, hands flat on the floor, chest lowered slightly, and toes touching the floor if you can.  From here, lift your legs up straight as high as you can get them, ideally trying to get your thighs off the ball.  Lower back down to start, tap your toes to the floor (or lower down as much as you can), and raise back up again.  Keep the lifts going for 1 minute.

- Burpees (round 1 = 5; round 2 = 10; round 3 = 15) -

Repeat twice more, adding 5 more burpees to each round.  You got this!

And now that the workout is over... a little fun!

$150 WishFIT GIVEAWAY!!

Okay, so you might have scrolled past that workout just to get to the giveaway details, and I don't blame you.  Guys, this giveaway is HUGE and I'm so excited to host it for you!  WishFIT is the gorgeous activewear line from the Australian-based boutique clothing company Wish, who so generously gifted me the leggings and tank I'm wearing in today's workout.  The leggings are a gorgeous abstract floral print, with a mesh insert at the back of the knee and a back zipper pocket.  Lovvvvve them!  I'm loving the tank too - lately I've been all about these low-armhole muscle tanks (anyone else digging these??).  This one fits so comfortably, and is made from really high quality material (not your typical thin cotton t-shirt fabric).  The stitching creates a subtle stripe pattern too, which adds a bit of flare to your basic black muscle tank.

Alright, onto the good stuff!  WishFIT is giving away $150 to one lucky blog reader so you can stock up on some awesome pieces to fuel your fashi-- ahem, fitness goals!  Check out their Instagram page to get inspired!  Details for entering the giveaway are below.  Winner will be chosen THIS FRIDAY, 8/19!  Good luck!  (In case anyone is wondering about shipping costs from Australia - they'll be covered!)  Also, don't forget to tell me how this workout goes for you!

a Rafflecopter giveaway

Readers: chat with me!  Do you use stability balls in your training often?  What are your favorite exercises to do with them?  What do you look for in athletic apparel?  Have you jumped on the muscle tank trend? 

Whole Wheat Protein Banana Bread with Toasted Walnut Crust

Banana bread has become somewhat of a snack staple in my life these days.  Probably because I usually buy bananas to have with breakfast and end up not eating them until it's too late (oops).  But they're perfect for making this deliciousness to keep on hand for a snack!  Anyone else have this problem?

Today's recipe comes from my mom's side of the family, passed down to her from her great-grandmother.  The original recipe is super delicious, but I've switched up a few of the ingredients to make it a bit healthier.  I swapped in agave for regular sugar, coconut oil for butter, and added in Bob's Red Mill Protein Powder for an extra protein punch and fiber boost.  I also topped it with walnuts and coconut flakes for an added crunch, but feel free to experiment - other awesome additions could be dark chocolate chips (a snack that doubles as dessert!), cranberries, chia seeds, you name it.  That's one thing I love about baked goods like this - you can add in whatever you want and it almost always turns out awesome!

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Whole Wheat Protein Banana Bread w/ Toasted Walnut Crust

INGREDIENTS:

• 2/3 cup agave (substitute for 1 cup sugar)
• 1/2 cup coconut oil (substitute for 1/2 cup butter)
• 2 eggs, beaten
• 1 1/2 cups whole wheat pastry flour
• 1/2 cup Bob's Red Mill protein powder (I used the unflavored protein & fiber nutritional booster, but you can use any flavor you'd like)
• 1 tsp baking soda
• 1/2 tsp salt
• 1/2 cup sour milk (1 Tbsp apple cider vinegar + add milk to 1/2 cup line)
• 2 ripe bananas, mashed
• crushed walnuts (for topping)
• unsweetened coconut flakes (for topping)

INSTRUCTIONS:

• Preheat oven to 350˚
• Spray loaf pan with non-stick baking spray
• Mix all dry ingredients together in large bowl
• In a separate small bowl, beat together agave, coconut oil, and eggs until just combined
• Combine wet mixture with dry ingredients
• Prepare sour milk and add in
• Add mashed bananas and mix until all ingredients are combined
• Pour into loaf pan and top with crushed walnuts & coconut flakes
• Bake for 60 minutes or until knife/toothpick comes out clean
• Enjoy!

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Yum yum yum!  I hope you enjoy this recipe as much as I do!  AND - in case you missed it or need some inspiration for other healthy delicious snacks, check out these Chocolate Chai Protein Bites (inspired by one of my favorite drinks - the chocolate chai martini).  Enjoy and have a great rest of your weekend!

Readers: chat with me!  Do you bake banana bread often?  What healthy substitutes are you making in your baked goods?  Do you use protein powder often?  What are some of your favorite snacks to have on hand when life gets busy?

Chocolate Chai Protein Bites (+ Bob's Red Mill Protein Powder GIVEAWAY!)

Today I'm excited to share my first-ever protein bite recipe with you!  Recently I got to try out the new protein powder nutritional boosters from Bob's Red Mill and let me tell you, they're super tasty.  The chai flavor is my favorite so far because it's so different from any other protein powder I've tasted.  But before we get into the recipe for these yummy 2-bite morsels, here's a bit more info about the protein powders.

These protein powders are a new product line from Bob's Red Mill.  I'm excited that I got a chance to try them, and even more excited to give one lucky reader a chance to try a flavor too!  (Keep reading for the giveaway details at the end.)  I've been using Bob's Red Mill flours, hot cereals, and baking products for a long time now, so it's a trusted household brand.  These are obviously great for protein shakes, but also for baked goods or snacks like these bites.  They're gluten-free and vegan (made from pea protein) if those dietary needs are important to you, and they contain chia seeds & probiotics, which give you added fiber and help aid in digestion.  (Fair warning about the chia seeds: they're not ground up with the powder, they're whole and mixed in.  So when you first open the bag, you'll see little black specks in the powder.  Freaked me out at first!  Hah!)

I'll be honest, I'm not a big protein shake person in my day to day, but I DO try to incorporate protein powder into baked goods or snacks as much as I can.  Usually I just use regular vanilla, but this chai flavor is AWESOME!  It's a bit strong, I'll warn you, so if you want a subtle hint of chai, halve the amount you use in this recipe (and add in another neutral flavor like vanilla or use a protein powder that's unflavored).

I know I'm late to the party when it comes to protein bites, but I'm happy I finally joined.  These are the perfect little 2-bite snack to keep on hand when you're at the office, out and about running errands, or for a pre- or post-workout snack.  Keep reading for the recipe and be sure to enter the giveaway to win a full-size package for yourself!

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Chocolate Chai Protein Bites

Yield: 10 bites

INGREDIENTS:

• 1/3 cup quick oats
• 1/4 cup pitted dates
• 1/2 cup peanut butter (or nut butter of your choice)
• 1/4 cup Bob's Red Mill chai protein powder
• 3 Tbsp unsweetened cocoa powder
• 2 Tbsp agave (honey or maple syrup also work)
• 1 tsp vanilla extract
• 1 tsp cinnamon
• handful dark chocolate chips

INSTRUCTIONS:

• Use a food processor to grind oats into a fine powder
• Add dates and grind again
• Add all other ingredients and grind together into a sticky solid consistency
• Form the mixture into bite-sized balls by rolling in your palms
• Optional: roll the balls in whatever coating you like (coconut flakes, cocoa powder, chocolate chips, etc.)

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Enter to WIN the flavor of your choice!

Woot woot!  Giveaway time!  I'm stoked to offer this giveaway since normally each pack would run you $30 (kind of a lot for a 16-oz. bag), so get on it and enter below!  Tell me what flavor you'd choose and how you would use it.  You have until the end of the day on Tuesday 7/19 to enter - a winner will be chosen Wednesday 7/20!  Good luck!

a Rafflecopter giveaway

And if you need your Bob's Red Mill products right now, or they just so happen to be on your shopping list for the weekend, here's a coupon for you!

Readers: chat with me!  Do you use protein powder in your every day nutrition?  How do you use it?  Have you ever made protein bites before?  How are you fueling your summer and staying #SummerStrong?

Disclosure: This post is sponsored by Fit Approach on behalf of Bob's Red Mill.  While I was gifted the product and compensated for my time, all opinions and this recipe are my own (just like always!).