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!