Blazing Upper Body Workout & Protein-Packed French Toast

Hey hey my little sweet tooths (yeah, “teeth” just doesn’t work here)! Sounds like almost every one of you prefer sweet to savory for nightly noshings! I can really go either way, I just try to steer clear of the spice and chocolate…unless I am in need of a crazy dream to conjure up a recipe!

So I mentioned in this post how I was in a bit of an exercise rut. I’ve accumulated quite the collection of workout DVD’s over the past couple of months trying to spice things up a bit, but lately I’ve found myself avoiding them all like the plague!

On Tuesday, I didn’t have time to get a workout in before work (read I couldn’t get my lazy self out of bed before 6:30am because I stayed up too late the night before reading blogs). I usually only workout in the mornings on my late weeks at work (9:00am-7:30pm) because I know that the LAST thing I want to do when I get home after a 10 hour shift is get my sweat on but on this particular day, I got home and just couldn’t shake the itch to do something!

In less than a couple of minutes, I put together a simple upper body workout that took me all of about 20 minutes to go through. I did it more to get the blood pumping and release a few endorphins, but I ended up getting a pretty stellar workout! My triceps are STILL sore! I love it when I surprise myself like that so I thought I’d share with you guys!

*Disclaimer: I am in no way a trained professional. Please use caution while performing exercises and always ALWAYS speak with your healthcare professional before attempting any new workout regimens.

Heather’s 20 Minute Blazing Upper Body Workout:
Total Circuit: Each move at 15 reps x 3 sets using weights that are just over your “comfort level”

  • Standing Bicep Curls
  • Overhead Tricep Extensions
  • Rear Delt Raises
  • Chest Presses (on floor or stability ball)
  • Dumbbell Pullovers (on floor or stability ball)
  • Shoulder Presses
  • Standing Inner-Biceps Curls
  • Tricep Kickbacks
  • Push-ups (modified or regular)
After set, rest for 1 minute and repeat.

I didn’t think about it until after I was finished but next time, I’m going to add a minute of cardio in between sets like jumping jacks, mountain climbers, or high knees. My favorite workouts are those that mix strength training and cardio moves together!

Let me know what you think if you decide to give it a whirl!

And what better way to refuel after your DIY circuit training than with a plate of crisp and warm Protein-Packed French Toast!

Protein-Packed French Toast: (serves 1)

  • 2 slices whole wheat bread
  • 2 eggs
  • 1/8 cup milk
  • 1 teaspoon vanilla
  • 1 scoop vanilla protein

1. Heat a non-stick skillet over medium heat and spray with cooking spray.
2. Whisk together eggs, milk, and vanilla until combined.
3. Add protein powder to egg mixture and whisk until no lumps remain (small                         continuation of previously mentioned workout).
4. Place bread slices in mixture and allow to soak up as much as possible before placing in      skillet.
5. Cook approximately 4-5 minutes per side or until crisp and brown.

I seem to have acquired a minor major obsession with the peanut butter, pumpkin butter, and carob chip combo in the last week. And I blame thank my friend Jennifer for giving me a jar of McCutcheon’s Pumpkin Butter! 😉

And howabout a drizzle of pure maple syrup for good measure?

Mmm, yes please!

What combo can you not seem to get enough of lately?



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