Love ~ Sweat & Waffles

14 Mon, 2011 § 4 Comments

A Valentine’s Day post could go a couple different routes.  Should I talk about love, candy. all the fluff? [Which are all fun of course.]  Let’s start with my heart —

not the froo-froo stuff though — sorry.

Instead, here’s how it got pumping yesterday.


6 rounds = 4 minutes each exercise: 10 seconds rest; 30 second maximum effort intervals

  • Bench Dips
  • Low Lateral Skaters *see below
  • Hanging Knee Raises
  • Alternating Fly Push Ups

I forgot my list with my reps, so I will add these later today.

*Stand with your feet wide apart – toes & knees pointing slightly outward — & squat down pushing your hips back. Try to get your thighs parallel to the ground.  Shift your weight to one leg & lift the other leg out to the side & extend it so it is horizontal to the ground.  With control, lower your leg & shift your weight to this side & repeat, lifting the other other leg, keeping your feet wide.  Remember to keep your chest up, back straight & core tight.

  • I finished with a mile run, increasing my speed every quarter mile for the first half then for the second half about every 0.1 mile…or sooner because I just wanted to be done & knew the sooner I reached 1 mile, the sooner I could have breakfast — oh you’ll see — & the sooner I would be bouldering with Dave.  [speed range 7 – 10.5]

Dave followed his weight session with a little, ole 5K…just because.

Today’s morning workout was more about maintenance & loving on two small muscle groups I use a lot but often neglect:

Rotator Cuff Muscles [namely infraspinatus & supraspinatus] & Forearms

For specific strength training I stick to a muscle injury/prevention exercise protocol, which includes 3 set of 10 reps, reaching fatigue by the end of set 3.


On to said breakfast my tummy [& heart] completely fell for.

Most of you seem to have pancake days; me, I am more of a waffle gal.  I think we should just go ahead & put waffles in my favorite foods list.

Crisp on the outside, soft in the middle & full of blueberry & banana, these turned out so perfectly Saturday I was glad I had extra for a Sunday batch.

Even more delicious because they were enjoyed on the picnic tables just outside our front door.  Weirdos that we are, Dave & I infuse each bite of breakfast with fresh air.  Mmm.  You should try it.

You should also try kamut flour if you have not yet.  I have never been able to get my hand on it until now.  If this recipe is an accurate indication of what I can expect when cooking with kamut, add it to my list of preferred flours.  Delicate & light, this filled me up without leaving me heavy — crucial for a climbing day — which a lot of other wheats have a tendency to do.

I topped my waffle triangles with maple-tahini, which is just what it sounds like: maple syrup stirred into tahini.  Sesame seeds are a great source of calcium, so I try to incorporate sesame into my diet often.

Banana-Blueberry Waffles with Hemp Seeds

[vegan] ~ makes 4 medium waffles

  • 1 C kamut flour
  • 1 tsp baking powder
  • 2 T hemp seeds
  • 1 banana, mashed fairly smooth
  • 1 C fresh almond milk
  • 3 T coconut oil, melted
  • ~1/4 C blueberries

Combine dry ingredients.  Combine wet ingredients.  Stir wet ingredients into dry ingredients until just combined.  Stir in blueberries.  Spoon [~1/4 C ??] into a preheated waffle iron & cook to perfection, or until the light switches, ~3 minutes.

Disclaimer: I did not need to oil my waffle iron, which I never need to do; I am not sure if my iron just rocks or if the oil in the batter deserves credit.  I cannot be held responsible for any sticking/mess that occurs by following my non-greasing instructions. 😉

I wanted a really lovely photo showcasing the b.e.a.u.t.i.f.u.l. weather while bouldering this weekend both in Sedona & at the Draw, but I let myself get caught up in simply enjoying myself.

I hope you got caught up in your own weekend!

Happy Valentine’s Day! — especially you Dave…see you at home. 😉


Were you blessed with the same 50*/60* weather?

Have you ever cooked with kamut flour?

Do you have Vday plans?  Even if you are flying solo, make today special & do something loving for yourself or a close friend!

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