Just J.Faye

Hiking & Other Adventures

Thursday Things 01.07.16

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Thursday Things 01.07.16

Last Saturday I treated myself to a lot of “me time” with the most relaxing and productive day. I started by checking out The Freya Project Run Club. It’s been something I’ve been wanting to do for a while, but just haven’t yet. With the start of a new year I figured there was no better time to start. It was great to actually run with people again (I have been going solo for so long!) and to run in a new part of town. It reinvigorated me a little bit.

Later I went to hang out at Cafe Europa all afternoon. I love coffee shop afternoons and haven’t had one in a while. It was pretty amazing. I sat there for at least 4 hours sipping on coffee, working on various things and getting lost in the internet. It was my first time there and I will definitely be back.

The rest of the evening was spent with a delicious, healthy dinner, In Defense of Food, and lots of blog reading.

It might be a difficult Saturday to top, but Katie and I are going into the mountains this Saturday, soooo… you know, that’ll be cool.

Cool like these things:

Okkkkk. Enjoy your first official Thursday of 2016!!!

xoxjd

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almond tahini protein bites

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Welcome to 2016. We are all about the healthy food and working out now, right?

I figured.

So let’s hit the gym and have these almond tahini protein bites as a delicious pre- or post-workout snack.

almond tahini protein bites

These little balls are made up of almonds, protein powder, dates, and tahini. That’s it.

Let’s review the benefits of each ingredient real quick, because there are a lot of good things to be said.

  • Almonds. Not only are these nuts are full of vitamin E, calcium, magnesium, and potassium, but they are also a great source of fiber, protein, and healthy fats. Oh, and they are delicious.
  • Protein Powder. This stuff is– you guessed it – a great source of protein. #surprise
  • Dates. These little things are rich in fiber, potassium, magnesium, and antioxidants. They also serve as an awesome natural sweetener.
  • Tahini. This sesame butter is packed with fiber, protein, calcium, and B vitamins and adds such a unique flavor. This stuff isn’t just for hummus!

As you can see these almond tahini protein bites are full of protein, fiber, vitamins, and minerals. Plus they are super easy to make, delicious, vegan, gluten free, and paleo (depending on your protein powder and stance on tahini).

These protein bites are great as a running-between-errands-and/or-meetings type snack, but are absolutely perfect as a pre- or post-workout boost – before the workout to supply your body with the energy it needs to perform and after the workout to help repair the muscles you just wore out.

Sooo…uh… why wouldn’t you whip up a batch?

almond tahini protein bites

Before you go break out your food processor, I want to give a quick word on protein powders.

If you don’t have/use protein powder, you can totally leave it out of this recipe. However, if you work out and lift weights on a regular basis I would strongly recommend purchasing a one. General guidelines recommend only 10-35% of your daily calories to come from protein, but it is shocking to see how many people simply do not get enough. The amount you need varies person-to-person depending on your age, weight, sex, activity level, and goals, but having a protein powder to supplement your diet is a good idea.

There are a bunch of different types out there – milk, whey, egg, casein, soy, rice, etc. Try out different options to find the one you like best. Lately I’ve been leaning towards the plant-based powders like Vega and Sunwarrior.

I’m not recommending that you down a protein shake morning, noon, and night, but rather to use one as a supplement if you don’t fulfill your protein needs through whole foods. I’m not a registered dietician. That’s just my opinion.

almond tahini protein bites

Was that a rant? Idk.

Anwaysssssssss these are good, make them!!

almond tahini protein bites
 
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These almond tahini protein bites full of protein, fiber, vitamins, and minerals, making them perfect for a pre- or post-workout snack.
Serves: 8 bites
Ingredients
  • ⅔ cup almonds
  • ½ cup vanilla protein powder
  • 7 dates, soaked in water
  • ¼ cup tahini
Instructions
  1. Process almonds for 3-4 minutes until it looks like a coarse powder. Add in the protein powder and pulse for a few times. Put in a separate bowl.
  2. Add dates and 2 tablespoons water to the processor. Process for a minute, then add the tahini and process for 2 more minutes, stopping to scrap down as needed. It will form a thick paste.
  3. Add back in the almond and protein powder mix, process until well combined.
  4. Form into balls and store in an airtight container in the freezer.
Notes
If you don't use a protein powder you can omit it from the recipe; however, you may want to add honey, maple syrup, or vanilla extract to sweeten them up a bit.

almond tahini protein bites

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The Things in 2015

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Happy last day of 2015!!

2015 Things

Are you a New Year’s Eve person? I totally am. I love the hype and the sparkles and the champagne and the reflecting and the thoughts of a promising new year to come and the singing of Auld Lang Syne. I feel like I always overhype it and really shouldn’t be that into it, but I am. I love New Year’s Eve like I love birthdays: a lot.

One of my favorite things to do each year is to sit down and write out the significant memories and accomplishments that occurred over the year. It’s a fun exercise.

Here are the biggies for 2015:

  • Took a mother/daughter trip to California where we wine tasted and had a blast.
  • Celebrated Just J.Faye’s 1-year blogiversary!
  • Crossed the finish line with my mom while she conquered her first half marathon, the Fargo Half Marathon in Fargo, ND.
  • Experienced annoying heart arrhythmia issues while running, so I wore an attractive heart monitor device for a few weeks. Luckily everything turned out fine.
  • Completed my 4th marathon, Grandma’s Marathon in Duluth, MN.
  • Hiked the Inca Trail, explored Machu Picchu, and hung out in Cusco and Lima, Peru for the 6th annual JenNat trip.
  • Quit my career at General Mills after being there for 6 years.
  • Made the major decision to leave Minneapolis and move to Denver with my dear friend Katie.
  • Broke my wrist after tripping on the sidewalk while running during my second day living in Denver.
  • Worked as a waitress at Blackbird before deciding to make a full-time career change into personal training at 24 Hour Fitness.
  • Went to Maroon Bells and saw the gorgeous fall colors.
  • Bought a ski pass and skis and went skiing for the second time in my life, something that needs to happen much more in 2016.
  • Sold my condo two months after it was originally supposed to close (and after I had a meltdown).
  • Freaked out with joy when my sister got engaged.
  • Posted 37 recipes, 23 workouts, and 63 random fun things.

That was a lot of things and only really scratched the surface. Most of them happy, a few of them bittersweet, and a couple of them really not so great. Two of the things were pretty giant: change in city and change in career.

While I am happy to be living in Denver I feel like I am still trying to figure out my life here – my routine, my groove, my identity. Maybe that’s all part of the fun of it though, figuring everything out? This is primarily what I think about when I run.

So anyways, other than the majors, 2015 was filled with ups, downs, tears, fears, smiles, laughs, jokes, new friends, family time, heartbreaks, runs, races, crafts, texts, emails, pictures, worries, cookies, wine, funny things, early mornings, late nights, hellos, goodbyes, and see-ya-laters.

Pretty standard stuff.

2015 memories

^^^ 12 of my favorite pictures/memories of 2015.

And now let’s start thinking about 2016, shall we?

Some of my 2016 goals:

  • Career: Consistently hit 120 sessions trained per month (AKA: full-time status as a trainer). Continue to learn, learn, learn about anything fitness related.
  • Fitness: Do a triathalon. Maybe run another marathon, but maybe not. And as always, incorporate a lot more yoga and stretching into my life.
  • Travel: Plan the 7th annual JenNat trip, potentially to Thailand or Vietnam. Travel domestically to Austin, New Orleans, and/or Portland with some trips to Minnesota.
  • Colorado: Ski, hike, and camp as much as possible!
  • Just J.Faye: Grow it. Learn more about photography, recipe development, and SEO. Also, up my networking game.

Basically, I want to hustle and have the courage (and energy) to go after the things that I want to accomplishment.

And that’s that! I hope you celebrate the last day of 2015 with an awesome workout, festive cupcakes, champagne, and a lot of wonderful people.

Cheers!

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interval + full body workout

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Who is in need of a good workout?

Uhhh… I am.

For sure.

After a weekend back home in Minnesota I indulged on quality time with the family, sleep, and also sugar. A lot of sugar (all the cookies!). It was all so wonderful, but I’m ready to fill the rest of 2015 with some awesome workouts and a lot of vegetables.

Join me.

interval + full body workout

Alternating between cardio intervals and strength training circuits is my favorite way to do a workout. Switching between the two activities not only makes the time fly by, but it also keeps your heart rate up for an overall amazing workout.

In this interval + full body workout we are going to do 3 rounds of intervals, each round alternates between sprinting and walking (3 times, 1 minute each). We are also going to do 3 circuits. Each circuit has 3 exercises that you will perform for 16 reps and 3 sets. The first is focused on lower body, the second on upper body, and the third on core. You will need a mat and a set of (5-10 lbs) dumbbells for the circuits.

The intense full body workout will take at least an hour. There will be sweat.

Sounds like fun, right? Here is the plan:

interval + full body workout

And here are some more details.

The Intervals:

  • Sprints: Run as fast as you can for a minute. You want your last sprint to be the same speed (or faster!) as the first. If you are unsure of your sprinting speed, start out slower then continue to increase as you go on. These sprint intervals can also be done on the bike, elliptical, or row machine.
  • Recovery: Walk at a slow or moderate pace. The goal is to bring your heart rate back down to a Zone 1 level. If you feel that it is still elevated after a minute, continue to walk until it decreases before starting your next sprint.

The Circuits:

  • Reverse Lunge with Twist: Stand with feet hip-width distance apart, toes pointing forward, a dumbbell in each hand, and arms extended out in front of you. Take a step back with your left foot and lower into a lunge, making sure that your right knee does not go past your right toe. Both knees should be just around a 90-degree angle. Using your core, twist towards the right so that your arms and torso are facing the right. Twist back to center and rise back up to standing. Repeat on the opposite side. This is one rep.
  • Sumo Squat to Shoulder Press: Holding a pair of dumbbells, stand with your feet slighty wider than hip distance apart, toes pointing out to the side. Put your dumbbells at shoulder level and lower into a squat. As your rise, press the dumbbells up overhead until your arms are fully extended, while focusing on contracting your inner thighs (adductors) and glutes. Lower back down to a squat while also lowering your arms to shoulder level. This is one rep.
  • Glute Bridges: Lie on a mat with your back on the floor, knees bent, hands by your side, and feet shoulder distance apart. Contract your core, push down through your heels, and lift your hips in the air. Hold for 1 second then lower back down to starting position. Place and hold a dumbbell above your pelvic bone for an additional challenge.
  • Bent Over Row with Triceps Kickbacks: With a dumbbell in your left hand, kneel over the side of a bench with your right hand and right knee on the bench and a straight back. This is starting position. Raise your left arm so that your upper arm brushes against your ribs and your elbow is bent at 90 degrees. Extend your elbow so that your forearm is in line with your back. Return to the 90-degree bend, then return to starting position. This is one rep. Perform all reps with your left arm before switching to the right.
  • Push Up to Side Plank: Start in a plank position with hands directly below your shoulders and your body in a straight line from head to heels. Lower down into a push-up. As your raise your body back up, rotate your body to the right side so that you are in a side plank with your right arm extended in the air. Bring your right arm down, returning to plank position. Continue push ups, alternating between a right and left side plank.
  • Lateral Shoulder Raises: Stand holding dumbbells in each hand with palms facing the sides of thighs. Raise both arms up and out to the side until hands reach approximately shoulder level. Lower arms back to starting position.
  • Plank Hip Dips: Begin in forearm plank with your forearms on a mat, elbows directly below your shoulders and your body in a straight line from head to heels. Keeping your core engaged and your thighs pressed tight together, twist your torso to the right so that your right hip dips towards the ground. Raise back to plank position, then twist your torso to the left. This is one rep.
  • Plank Knee-to-Elbow: Start in a plank position with hands directly below your shoulders and your body in a straight line from head to heels. Keeping your core tight and your body steady, bring your right knee to the outside of your right elbow. Return to plank. Bring your left knee to your left elbow and return to plank. This is one rep.
  • Russian Twists: Sit on a mat with your knees bent, your torso at a 45-degree angle to the mat, and your fists in front of you holding a dumbbell in each hand. Twist your torso to one side, then twist to the other. This is one rep. Continue and make sure to keep from twisting your legs. Bring your feet up off of the ground for an added challenge.

Let me know in the comments if you have any questions.

Enjoy this interval + full body workout and finish 2015 strong!

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Sweet and Salty Snack Mix (Highly Addictive!!)

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I’m sorry.

This snack mix.

Sweet & Salty Snack Mix

It’s sweet. It’s salty. It’s snack mix. It’s sweet and salty snack mix… and it’s ridiculously addicting.

That’s why I need to apologize.

Sweet & Salty Snack Mix

A combination of pretzels, Fritos, Chex, and nuts are coated with a caramely mix of butter, brown sugar, and honey to make this delicious and sinful treat.

My mom’s friend Brenda introduced this sweet and salty snack mix to us. I praise and curse her name every time I have it. So good, but so bad.

I mean, look at it! I die.

Sweet & Salty Snack Mix

The fact that this recipe is absurdly easy to make doesn’t help the situation either. In less than 10 minutes you will have this glorious mix cooling on your table and will have already figured out that the Fritos are your favorite part. But you’ll keep testing to see if maybe, just maybe, the pretzels are your favorite.

(they aren’t)

Sweet & Salty Snack Mix

After this cools immediately pack it up and bring it to a party. You won’t be able to trust yourself alone with it.

I’ve learned this the hard way. Many times.

Sweet and Salty Snack Mix
 
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Warning: This sweet & salty snack mix is highly addictive! It’s also super easy to make and is great for a crowd. It's the perfect snack to bring to your next party!
Ingredients
  • 6 cups Chex cereal
  • 6 cups pretzels
  • 5 cups Fritos
  • 2 ½ cups mixed roasted nuts (or a nut of your choice)
  • 1 cup butter
  • ½ cup honey (or Karo syrup)
  • 2 cups brown sugar
Instructions
  1. In a large bowl combine the Chex, pretzels, Fritos, and nuts.
  2. In a medium microwavable bowl, add the butter, honey, and brown sugar. Microwave for about 3 minutes, stirring half-way through then pour over the dry mixture and stir well.
  3. Dump the snack mix on wax paper (or foil) to cool.

Sweet & Salty Snack Mix

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Thursday Things 12.17.15

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Thursday Things 12.17.15

This weekend I went skiing for the first time in 5 years. It was amazing, but slightly frightening at the same time. I need lessons. Any tips?

After driving up to Arapahoe Basin last Saturday through snow and fog, my friends and I decided to have a beer before hitting the slopes. By the time we finished our beers, got geared up, and went down the bunny hill 3 times they announced last call. Oops. We made it down the bunny hill one more time for an approximate 15 minutes of skiing.

On Sunday morning we planned to get to Keystone by 8:30, but instead we slept until 8:30 (because we uhhh… had some fun in Breckenridge) and got there at 10:00. By the time we geared up, rode the bus, and actually made it up the chairlift it was 11:30. Our goal was to leave Keystone at 12:00 so that we would miss traffic and get home in time for my friend to make it to work. Oops again. We had time to go down once. Good thing it was a 3.5-mile run, so at least it was somewhat worth it. Also, the beauty of having a ski pass is that you don’t have to pay lots of dollars in lift tickets for a little amount of skiing!

One thing we did do right was to make sure we left the mountains at a decent hour. We hit the road by 12:30 and had essentially no traffic. To celebrate we had brunch at Sputnik when we got back.

Overall, the weekend was such a blast and did teach us a few lessons:

  • The ski lifts stop running at 4:00 pm (unless there is night skiing).
  • Don’t leave your snow pants, jackets, gloves, and boots in the car overnight, because they will be freezing when you put them on in the morning, especially when it’s only 8 degrees outside.
  • Frozen boots will take you about 15 painful minutes to put on.
  • Be patient. There is a lot of “hurry up and wait” involved with skiing (on busy days at least).
  • Leaving at noon is a good idea, because there will be minimal traffic.

Rookie mistakes, but at least we learned from them! I’m looking forward to going again and skiing for more than 15 minutes.

Then there are also these things unrelated to skiing, but all very fun:

I hope you get your holiday on this weekend! Katie and I are having a roomie brunch on Saturday with quiche, mimosas, and Christmas movies. It’ll be great.

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