Scenes from the weekend

Anyone else melt this weekend? The Seattle area has quite the heat wave hanging out. I am not complaining though, I love I mean love the heat. I even had the opportunity to run in the heat both Saturday and Sunday. A plus is that I lived while running in 85 degree heat.

009

Super sweaty is a great look. I highly recommend. Managed 7-8 miles GPS free yesterday and today. This is almost unheard of for me. For the month of July of the CHO challenge I’ve made the goal of running GPS or Music free at least once a week!

Here’s what the workouts looked like this week:

June 23: 60 minute elliptical

June 24: 75 minute cardio + Sweaty 1-2-3

June 25: 45 minute bike

June 26:45 Minute Tabata Treadmill Workout and 15 minutes on the stairmill

June 27: 1 hour cardio

June 28: Elliptical for 9 miles

June 29: 7 miles and The Twelve’s

As you know, I began dog sitting the two beasts on Saturday. Unfortunately, Reese isn’t loving the heat, being full of black hair and all. Kasa, the pom doesn’t seem mind to much.

I’ve been documenting their adventures. Brace yourselves. 005

The walk lasted about 12 minutes. 75 degrees by 8 am. Reese was not down.

015

001

Clearly does not care.

013

Apparently the dirt is cooler? I’ll have to try.

019

Also, this happened.

010

Starbucks was needed. Too bad, they spelled my name wrong. You can’t have everything.

011

96 degrees, No Big Deal.

017 014

A friend and I had to try these. Approved. The Growler had Bellevue’s IPA and the other is 10 Barrel Apocalpse IPA.

Sorry for all the pictures. They captured the weekend. I also have two new recipes to share. They will come on “What the Bake Friday.” Yes, a new topic for Friday’s, I wanted to do something different.

Follow me on Instagram and Twitter for a sneak peak!

Twitter: PNW_Runner

Instagram: pnwrunner

Stay cool!

XO, Tara

Advertisements

No-Sugar Banana Bread

007 I was up bright and early this morning to drop of my mom and step dad at the airport. They are heading to Utah to play tourist! After a short nap and a few episodes of Sons of Anarchy, I figured it would be a good time to whip up something. I.e. baking time!

Mom had some perfect ripe bananas that were screaming make me into some delicious! So, that is what I did. I found a banana bread recipe without any sugar. No sugar? Is that possible? Sure is! 😉

Here is what you’ll need:

Ingredients:

4 ripe mashed bananas

¼ cup canola oil

1 tsp vanilla

½ tsp salt

½ tsp cinnamon

¼ tsp baking soda

2 tsp baking powder

1 and ¾ cup whole wheat flour

Directions:

Preheat oven to 350 degrees.

Grease a bread pan.

Mix dry ingredients together in a large bowl. Add in mashed bananas, vanilla and oil.

Pour batter into the bread tin and pop it into the oven.

Bake for 45 minutes. Use a toothpick to make sure it is cooked through.

While it was baking, I decided to do a quick arm workout during another episode.

004

005

Pretty basic arm workout! After I was finished, the bread was finally cool enough to  dig in.

008

Add some PB on it and you’re good to go!

Time for a run. Adios!

XO, Tara

Fun Facts Friday- 6/28/13

I hope you enjoyed the LARABAR post from earlier!! Try them if you get a chance.

On another note, here’s some Friday Fun Facts!

IMG_1880

Yes, they look more like biscuits, but these scones are truly fantastic. Here is the recipe!

IMG_1898

Dinner from last night. Chicken ‘n’ rice! (I never take pictures of dinner)

IMG_1891

Continuing to try the Chobani Flips! Yumm.

IMG_1897[2]

Dessert from last night. Chocolate covered soft serve from DQ. No sprinkles, but it hit the spot!

IMG_1894

Continuing with my personal plank challenge!!

IMG_1899[1]

Oh hello there sun. 90 degrees? You bet!

There will be lots of this happening this weekend:

2139466 sn-tanning

Minus the ocean view background. My good ol’ backyard will due! Maybe even a dip in the lake.

001

So many possibilities.

Have a great Friday! It is almost time for our 2nd Quarter Party for work!

XO, Tara

Give me some LÄRABAR!

tgif_14

It’s time to get this day rollin’! Luckily, it is somewhat of a shorter day for me. The firm is going out to celebrate the end of our 2nd quarter at 3:00pm.

We’ll be going here. It’s called Belltown pub. They have billiards, foosball, and other fun activities. Great way to celebrate on a Friday. 

Ok back to the good stuff. A few weeks ago, I won an assortment of LÄRABAR ALT® bars.  Danica from @ItsProgression hosted the giveaway. I was stunned that I actually won.

IMG_1163[1]

Shocking, I know! 🙂

IMG_1792[1]

Four yummy flavors. Mouth watering—-yes!

LÄRABAR recently came out with their newest line called, ALT®, the Alternative Protein Bar. ALT® uses alternative protein sources, instead of the typically soy or whey proteins. Guess what? ALT® bars are vegan, gluten free, dairy free, and non-GMO.

There are four flavors to choose from. I suggest trying all of them.

Here are the rankings:

#1 Peanut Butter Cookie

#2 Lemon Pound Cake

#3 Cinnamon Apple Crisp

#4 Pumpkin Pie

Honestly, it was hard to rate each bar, because I enjoyed every.single.one. Plus, each bar has 10 grams of protein!

The Peanut Butter Cookie came in first. My dad made me share this one. As we know, I love my PB. So sharing was difficult.

IMG_1793[1]

The Lemon Pound Cake came in a very close second. I absolutely loved this one. The zesty flavor is a winner in my book.

The Cinnamon Apple Crisp was a flavor that I’ve never had before, but it was yum! And it really was like having a mini dessert during the day.

IMG_1883[1]

Lastly, The Pumpkin Pie. Oh man, reminds me of Thanksgiving. I love me some pumpkin pie! Making a protein bar with this flavor = amazingness!!

003

I am on the hunt to find these in stores!

In the meantime, LÄRABAR has a contest going on. You have a chance to win free goodies!

small

source

What are your favorite protein bars? 

Have you tried the LÄRABAR ALT® bars?

Xo, Tara

Note: These are my own opinions. 

I don’t sweat, I sparkle!

Good Afternoon!

Importance of High Intensity Interval Training:

cheetah

Source

You were born to run like a gazelle right? Cheetah maybe? Absolutely. Just kidding. I started doing HIIT training last year. I never could figure out why I couldn’t run faster, until Pinterest. Yes, Pinterest. I came across a “Tabata” HIIT treadmill workout that looked appealing and gave it a go. After the 40 minutes, I was hooked. Tired, sweaty, but hooked. I continued incorporating “Tabata” HIIT treadmill workouts into my running schedule.

Tabata-Training

Source

Did I notice a different in my outdoor running speed? YES! I was about to get down into the low 7 minute mile for 7-9 miles straight.

But why Tabata HIIT? First off, because it works. Second, because the time flies by. How are you going to train your body to run faster, if you never run faster than your current pace? Here is how.

 Tabata is a form of high intensity interval training where you work hard for 20 seconds and rest for 10 seconds. Typically, each round is four minute long for a total of eight rounds. Tabata training isn’t only for running, it can be made into any workout, i.e. push-ups, crunches, squats, burpees, spinning etc.

I typically do Tabata treadmill workouts, because I love my cardio. Also, I do them with an incline too for the extra calve burn (often felt the next day). Honestly, give this Tabata Treadmill workout a go. You will be happy you did and it will leave you sweaty. Just like this picture says.

sweat_sparkle_tile-r84989dea7bd74f1da59bb6ce5ad877dc_agtk1_8byvr_216

I came up with a new Tabata Treadmill HIIT workout!

45 Minute Tabata Treadmill Workout

10 minute elliptical warm up

Round 1– 20 sec sprint, 10 sec rest- complete 4 times (2 mins) @ 9 mph incline 4.5

3 min @ 4 mph incline 4.5

Round 2– 20 sec sprint, 10 sec rest- complete 2 times (1 minute) @ 9 mph incline 4.5

3 min @ 4 mph incline 4.5

Round 3– 20 sec sprint, 10 sec rest- complete 8 times (4 mins) @ 8 mph incline 3.5

2 min @ 4 mph incline 4.5

Round 4– 20 sec sprint, 10 sec rest- complete 8 times (4 mins) @ 8.3 incline 3.5

2 min @ 4 mph incline 3.5

Round 5– 20 sec sprint, 10 sec rest- complete 6 times (3 mins) @ 8.6 incline 3.5

2 min @ 4 mph incline 3.5

Round 6– 20 sec sprint, 10 sec rest- complete 4 times (2 mins) @ 9 mph incline 2

2 min @ 4 mph incline 2

Round 7: 30 sec sprint @ 9.5 mph

Cool down: 5 minutes @ 4 mph incline 1

I really felt great after this workout. I finished up with a 15 minutes on the stair mill. Once I got home, I remembered I didn’t do my plank for the day.

IMG_1894[1]

15 seconds longer than my last record. Two thumbs up!

I thought that my calves would be sore after yesterday’s interval workout, but they aren’t. Wahoo!

Do you do interval training for running? Tabata style?

Xo, Tara

 

One Word Wednesday- Fitness Gear Edition

We made it to Wednesday! Yippee!! You do not understand why I am so happy that we are almost done with the week. Basically, end of the quarter on Friday at work= crazy times! However, the upside is that next week is only a three day work week! Only Monday, Tuesday, & Wednesday!

images

Also, I get to dog sit these beasts for a whole week….

IMG_1789[1]

Intimidating, I know.

58516_10100745582209343_380366107_n

Now back to the good stuff. I thought I’d make One Word Wednesday about my Fitness essentials.

IMG_1785[1]

Wardrobe

IMG_1862[1]

Sneaks

 IMG_1750[1]

Locklaces

IMG_1595[1]

#Shortshorts

IMG_1687[1]

#BestHairTie

1203-lululemon_workout_headband_bd

Necessary

images

Tunes!

running-socks-under-armour-exercise-best-socks

Duhh. #BreathableSocks

310539_10100523000335203_1722498662_n

#NeonTankTop

011

GPS

I think that sums it up. I wasn’t going to post a pic of a sports bra or undies. I think you can figure that out. 🙂

IMG_1889[1]

88 on Monday? The weekend looks gorgeous. My runs will definitely have to happen earlier in the day.

What do you run with?

Do you hold water bottles? I am in the market to buy one, but I am not sure how I feel about holding something…

Xo, Tara

Motivation and a Sweat Sesh

I came across this quote from Popsugar this morning. It speaks for itself.

Change is hard.

 7ca79c065f39070b_ballet-body

Now for the sweaty workout from yesterday…

Sweaty in 1-2-3

Circuit 1:

Walking lunges: 20lbs- 30 reps

Side elbow hold: 30 seconds (each side)

Reptile plank: 30 reps

Circuit 2:

Wide squats: 20lbs- 20 reps

Kettleball side blends: 20lbs- 20 reps (each side)

V-up crunches: 20 reps

Circuit 3:

Straight leg deadlift: 30lbs-20 reps

Side plank with rotation: 20 reps (each side)

Bicycle crunches: 30 reps

*Repeat Twice

Try it, I dare ya! It is a good one. Feel free to reduce or add more weight! I would have done it three times, but I did cardio for a little bit longer than planned. Damn you Sons of Anarchy. If you haven’t watched this show yet, you need too! I should just be a spokes person for them. Kidding! 😉

Honestly, I loved the variety that this workout had. Lunges, planks, and crunches oh my! Yes, my legs are sore this morning.

Do you watch Sons? 

Xo, Tara