Lately, I have been in love with juicing.
Green juices daily. I swear, they cure all.
Green juices boost energy levels, help things move smoothly along (you do get it, don’t you?), and just make you feel good.
More on the wonderful world of juicing tomorrow.
Today we’re talking dessert.
Healthy, fudge-like, little balls of energy.
And energy is needed to get you through the day. Or fuel your workouts.
If you’re a long-time WRL reader, then you’ll know that I love my weight lifting. I love my CrossFit fury. And I love exercise. However, I’ve taken a few months off of CrossFit and weight lifting, just to see what would happen, give my body a break from all the thrashing I usually do to it.
Results: Weight loss, shorter workouts, and a new ability to actually do unassisted pull-ups and chin-ups(!!!!!!!!!!!!!!!!!!!!!!!)
It’s strange. I have been trying to do a pull-up (or chin-up) for SO LONG. Even through all the CrossFit I was doing, and pull-up practice with the assistance bands, I just could not do one. And maybe it was in my mind or I was working out too much, but now, doing less, I can actually do more.
And I love it.
My workouts now consist of short burst of intensity, followed with minimal rest (like with CrossFit). I do about 12 (yes, 12) to 30 minutes a day, 5 days a week. And that is it. (although, I’d do more walking/running if I had more time. I just love being outside…)
And I’ve realized that I have not posted a workout for my lovely readers in way too long so today I’m giving you a sample workout, with many more to follow. This workout gears you up to do pull-ups, too. π
21 Power Up
Tabata Style: Set an interval timer for 50 seconds of work, 10 seconds of rest.
Total Time: 21 minutes
Go through all five exercise (+rope work), in order, 3 times. Push yourself and bring intensity. It’s short but will make you sweat. Alternate exercises are provided.
- SIDE-TO-SIDE PUSH-UPS (push-up, move hands over to the right, push-up, over to the left, etc)
- HIGH KNEE JUMP ROPES (jump rope both feet, or alternate feet, or high knees)
- KNEE-UP SUMO SQUAT (hands behind head. feed wide, squat, bring right knee up toward right elbow- abs tight-, wide squat, left knee up toward left elbow, repeat)
- HIGH KNEE JUMP ROPES
- CLOSE-GRIP OVERHEAD PRESS (grab a dumbbell, barbell, or heavy object, (something relatively heavy- 20-45lbs) hands about 2 fists apart. hold dumbbell in a front rack positive- at your collar bone or chest- press overhead then back down, really trying to engage your upper back muscles)
- HIGH KNEE JUMP ROPES
- INCLINE MOUNTAIN CLIMBERS (feet elevated on a chair, couch, desk, whatever- the higher the elevation, the harder the exercise- hands in push-up ready positive. bring right knee into chest or right elbow, then back. repeat with left knee. repeat)
- HIGH KNEE JUMP ROPES
- LEG RAISE DIP (10 tricep dips with right leg raised into air, 10 with left leg, repeat)
Make sense? Good. π
I really need to get someone to take pictures of me, for me, huh?
…And don’t forget to pre- or re- fuel, after.
Super Fudgey Butter-Rum Bites
Makes 25 small bites. Paleo, gluten-free, grain-free, dairy-free, refined sugar-free.. just healthy.
- 1 cup walnuts
- 1/2 cup dates, pitted and packed
- 2 heaping tbsp cocoa powder, unsweetened or raw cacao powder
- 1 tbsp rum extract
- 1 tbsp nutritional yeast (optional)
- 1/4 tsp sea salt
Directions:
In a food processor, pulse walnuts until mostly broken down, so there are no large pieces.
Add in the remaining ingredients and process. Continue to process until a batter starts to form. If the batter does not become sticky enough, add in more extract or a TINY bit of water. A little goes a long way.
Form into tiny balls. Enjoy!
Best stored in freezer or refrigerator, but if they don’t even make it to the freezer for long-term storage, I’ll understand.
π
Bye. Bye.
What is your pre or post fuel of choice?
Any green juicers out there???
Have you liked WRL on Facebook yet?!
Um. Yum.
I don’t have rum extract but I DID just buy butter extract, so that might be helpful….
awesome on tweaking your workout style to fit your needs! i go through phases, too (including green juicing). thanks for the workout – you’re like my bodyrock lori!
First off I want to say fantastic blog! I had a quick question in which I’d like to ask if you do not mind. I was interested to find out how you center yourself and clear your thoughts prior to writing. I have had a hard time clearing my mind in getting my ideas out there. I do take pleasure in writing but it just seems like the first 10 to 15 minutes are generally lost just trying to figure out how to begin. Any ideas or tips? Kudos!
love everything on this post! i need some rum extract then ill be in business!
Sounds like your body needed a break for recovery and to build on its own!
Make me some of those next month, kay? π
I just bought some rum extract…hmmm….
I don’t have a juicer except a little hand-crank, but juice kicks are juicy and good.
How awesome about your pullup! Jealous… Cool about the exercise experimentation too.
The balls sound yummy–why did you call them butter rum, though? I was afraid they’d have butter in them (because I’m weird and hate butter!)
love
Ela
oh these sound perfect lori. YUM! and now, i am wanting to juice too. I just found an old juicer, yea!
Yummy yummy!
Congrats on the pull-up – that is awesome π