Just J.Faye

Hiking & Other Adventures

Thursday Things 04.30.15

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Thursday Things 04.30.15

Yesterday I left my condo at 4:30am to catch a flight to Toronto. Yikes, early. This coffee was definitely necessary. French Meadow is my favorite place to grab food at MSP.

I’ve been working with the Canada side of General Mills since February, so I’m in town visiting my warehouses and the General Mills team. It’s so exciting (and extremely helpful) to finally put faces with names and voices!

Exciting like these things:

I’m going to visit a Tim Horton’s before I leave!

xojd

PS – Happy last day of April!!

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30-Minute Run + Strength Workout

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A couple of months ago I posted this 30-Minute Run and Strength Workout and today I decided to post something similar.

Maybe because I was feeling a lack of creativity or maybeeee because I wanted to give you a similar, but different option to run and work your little heart out.

I’ll let you form your own opinion of my motives. Whatever side you take, you should still continue to read and check out this workout. It’s a good one, just like the original.

30 Min Run + Strength Workout I love workouts that switch between cardio and strength training, because the variety really makes the workout fly by. Plus, it’s only 30 minutes, it works all your major muscle groups, it gives you a cardio workout, and the only equipment you need is a treadmill, a set of dumbbells, and a mat.

However, you could totally do this without equipment: run outside instead of on the treadmill, use your bodyweight instead of dumbbells, and lie on the grass instead of a mat.

And hey, if you enjoy it so much, there’s no need to stop! Repeat it one more time for an awesome workout in less than 60 minutes.

You wouldn’t need to warm up, cool down, and stretch twice, but you already knew that, didn’t you?

Here’s the plan:

30 Min Run + Strength Workout

Take the warm up run nice and easy. The warm up is truly about getting your body prepped for exercise. I usually start out walking at 3.5 mph and then increase by .5 -1.0 mph every minute until I’m running at my “easy” pace. Sometimes I’ll extend the warm up to 8 minutes, because it’s very enjoyable to me. There’s no need to start off sprinting. It’s not going to do your body any good.

After the warm up, interpret the “run” pieces however you like. Perhaps you want to keep it at an easy jog or maybe you want to speed walk. That’s great. Maybe you want to do it at your “tempo” or “marathon” pace. That’s cool too. Or maybe you are taking the day off from running, so you want to elliptical or bike or row instead. That’s legit.

Basically, do what you are in the mood for. Challenge yourself, make yourself work hard, increase your heart rate, but still make it enjoyable for you.

Ok, the exercise cues:

  • Squat to Side Kick: Stand with feet hip distance apart, toes facing forward. Lower down into a squat until thighs are parallel to the floor, making sure to keep your knees behind your toes. As you rise up kick your right foot out to the side. Lower back to a squat. Continue and alternate legs.
  • 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. Return to plank position. Continue and alternate sides.
  • Heel Touches: Lie on your back on top of a mat with your knees bent and your arms along your sides. Raise your shoulder blades and neck off of the mat. Reach your right arm to your right heel then your left arm to your left heel. This is one rep. Continue.
  • Lunges with Biceps Curls: With a set of dumbbells, stand with your feet facing forward and take a step forward with your left foot. Lower into a lunge, making sure that your left knee does not go past your left toe. Both knees should be just around a 90-degree angle. As your rise up, curl the dumbbells up to shoulder level keeping your elbows at your sides. Lower back down into a lunge while also lowering the dumbbells. Complete all reps then switch sides.
  • Triceps Extensions with Calf Raises: Stand holding a pair of dumbbells. Lift the dumbbells up overhead. Keeping your biceps close to your ears lower the dumbbells back until your elbows are at a 90-degree angle. This is starting position. Keeping your forearms still raise the dumbbells back up over your head. While you do this also rise up onto your toes. Lower your heels and the dumbbells down to starting position. Continue.
  • Side Plank with Hip Dips: Start in forearm side plank on your right side with your right elbow directly below your shoulder and your body in a straight line from left shoulder to your feet. Using your side obliques, lower your hip down then raise it back up. Your upper body should remain still. This is one rep. Complete all reps then switch to your left side.
  • Sumo Squat with Shoulder Press: Holding a pair of dumbbells, stand with your feet slight 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 your dumbbells up overhead until your arms are fully extended. Lower back down to a squat while also lowering your arms to shoulder level. This is one rep.
  • Bent-Over Rows: With a dumbbell in your left hand, kneel over the side of a bench with your right arm and right knee on the bench and a straight back. Raise the dumbbell up to your side until it reaches your ribs. Lower back down until arm is fully extended. Complete all reps then switch to the opposite side.
  • Leg Lifts: Lie on your back on top of a mat. Raise your legs straight up in the air. Slowly lower your legs back down until your heels are 1-inch away from the ground. Continue and make sure to keep you arms and shoulder blades flat on the mat.

And there you have it – another fantastic run and strength workout in 30-minutes.

Don’t forget to stretch!!

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4.19.15 Weekly Recap: Food + Fitness + Fun

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4.19 Weekly Recap

FOOD:

For the most part, this was the menu of the week:

  • Breakfasts: Super food muesli. Try it out! It’s so good.
  • Morning snacks: A mix of fresh blueberries and raspberries.
  • Lunches: A big salad full of greens, banana peppers, kalamata olives, cucumbers, tomatoes, and homemade falafel & tzatziki sauce. This salad made me really happy all week.
  • Afternoon snacks: Baby carrots.
  • Dinner: Sautéed onions, green peppers, and red peppers with kale and chicken sausage.

But then there was this stuff too:

  • Sunday lunch at Wilde Roast with my mom and younger brother. I had the Boise Big TLBT. Normally I would go for the side salad, but it was my birthday weekend so I splurged on the sweet potato waffle fries, because they are AMAZING.
  • On Friday night after my run I really wasn’t feeling well, so I went to the store to get my “I’m sick” foods: chicken noodle soup, saltine crackers, and Ben & Jerry’s Chunky Monkey ice cream. I felt better afterwards.
  • My friend Julia hosted a BBQ at her apartment on Saturday night. We had burgers (beef, turkey, and veggie options) with cheese & crackers, fruit, veggies, chips & salsa, and cinnamon rolls. I contributed some black bean brownies with raspberries. Lots of delicious food with lots of awesome people!

FITNESS:

The beginning of the week started out pretty strong, but went a little downhill after that.

  • Sunday: Core Power Heated Power Yoga.
  • Monday: Easy run.This was a really enjoyable run for me. Total = 5.1 miles; 9:01 min/mi pace.
  • Tuesday: Hill workout + abs. 2 mile warm-up + 7 hill repeats + 3 mile cool down. Then I followed it up with this plank-less ab workout and a lot of stretching. Throughout the run there was sun, then clouds, a few minutes of rain, some snow pellets, and then sun again. Plus, wind. #ClassicMinnesota. Total = 10.15 miles; 9:04 min/mile pace.
  • Wednesday: DharmaCycle Prime Yoga. This studio just opened up a little over a week ago. Since it’s conveniently located ½-mile down the road from me I purchased an intro month to check it out. I took the Prime Yoga class. Here’s how they define the class: “Put the muscular and endurance work of Yoga Sculpt with the fine-tune precision movements of Pilates and Barre together and combine them with the principles of yoga therapy and traditional yoga and you’ve got Prime Yoga.  Prime Yoga is the most comprehensive, updated, full-body.mind.soul group fitness class out there. You’ll use a variety of weights and props as you move safely through exercises that strengthen and sculpt your muscles, challenge balance and work endurance all while staying connected to breath and intention.” There was a lot of focus on core work, so between that and Tuesday’s ab workout I was feeling a little sore, which I love. I enjoyed the class and look forward to checking out the other ones as well!
  • Thursday: Easy run with some strides. I knew I was doing run on Friday, but still wanted to get in a short workout, so I decided on a 4-mile run and threw in some strides. I did a 1-mile warm-up + 7 rounds of 30-second strides + 1.25 mile cool down. Total = 4.1 miles; 8:51 min/mile pace.
  • Friday: “Long” run. I was planning on running 16 miles; however, this did not happen. About 2 hours before the run I started not to feel great, but since I was meeting a friend for the run I decided to suck it up and go. I started and then really just started to suck it up. Major strugglefest and the wind and rain did not help. I decided that I needed to stop and told my friend to just keep going without me. Then I called my younger brother and asked if he could come pick me up. He did, because he’s the best brother in the world… and then I bought him dinner. Total = 9.25 miles; 9:45 min/mile pace.
  • Saturday: Easy runs. I was feeling a little bit better so I wanted to add some extra miles in to try to make up for Friday’s poor performance. I went out for a 3-miler in the morning and then led a City Running Tour Beer Run (with some super fun ladies) later in the afternoon. Total = 3.1 miles; 8:59 min/mile pace + ~3.5 miles; relaxed running tour pace.

FUN:

  • My friend Justine and I went to a baking demonstration at Cooks of Crocus Hill on Sunday. We watched Joanne Chang (of Flour Bakery in Boston) make a few things while we snacked on treats and drank coffee. Everyone that went to the demo received her new book, Baking With Less Sugar. I’ve read through all of it and am excited to experiment with some of the recipes! It was super fun and interesting and I would love to go back for another demo and/or class. Anyone interested?!
  • On Wednesday I went to the Carlson School of Management and spoke at two of the OMS 3001 Intro to Operations classes about Raw Material Planning at General Mills. It was fun to be back at Carlson. I’m always impressed with the caliber of students and the questions that they have!
  • Later on Wednesday I met up with my Alpha Kappa Psi mentee for happy hour at Acadia. It was fun to catch up with him and hear about everything that is going on in the fraternity!

I hope all of you had an awesome week full of good food, lots of fitness, and some fun things too!

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Super Food Muesli

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Super Food Muesli, AKA: my new breakfast obsession.

Super Food Muesli

Once I’m on a breakfast kick, I’m on it. I get obsessed and then there’s no going back. I mean, when I find something I love why change? It makes me just as happy on day 1 as it does day 36. That’s what love is all about, right?

Idk.

My obsession with muesli actually stems from my semester studying abroad in Berlin, Germany during my sophomore year of college. Muesli was all the rage in Berlin. I had it – surprise – every morning, along with a big cup of instant coffee.

My semester in Berlin was unforgettable, so muesli and instant coffee will forever hold a special place in my heart.

This type of muesli right here is super food muesli. It’s packed full of delicious power foods that are outstandingly healthy.

Let’s take a look.

Super Food Muesli

  • Chia Seeds: filled with fiber, antioxidants, minerals, and omega-3 fatty acids.
  • Pepitas: loaded with vitamins, minerals, amino acids, carbohydrates and essential fatty acids.
  • Goji Berries: high levels of antioxidants and cancer-fighting properties.
  • Almonds: full of vitamins, minerals, fiber, protein, and healthy fats.
  • Quinoa: contains complete protein, fiber, and minerals.
  • Oats: packed with fiber, vitamins, and minerals.

So many good things!!

But wait, there’s more! We’re also going to add a chopped up banana, almond milk, Greek yogurt, a swirl of pure maple syrup, and a dash of cinnamon. Then mix it all together and let it sit in the fridge for 15-20 minutes (or overnight).

The end result is creamy, crunchy, and delicious. The chia seeds gelatinize while the banana and oats soften up a bit. The pepitas, almonds, and quinoa retain their crunch giving you a variety of texture in each bite. Since this is full of fiber, healthy fats, and protein it will also keep you satiated and energized all morning.

This is what a breakfast should be, people.

If you have issues with dairy and gluten you can easily skip the Greek yogurt and add more almond milk and/or use gluten-free oats. Problem solved!

Super Food Muesli

I prep all the dry ingredients before I go to bed. Then in the morning I mix in the remaining ingredients, press start on the coffee machine, and by the time I am ready for work, my glorious breakfast is waiting for me. I savor it, catch up on some blogs, and then I’m ready to start my day at The Mills.

I hope you try this out and it becomes your new obsession. You won’t regret it, I promise.

Super Food Muesli

Super Food Muesli
 
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A powerhouse breakfast filled with chia seeds, pepitas, goji berries, almonds, quinoa, and oats. A simple, delicious, and nutrition-packed way to start your day!
Serves: 1
Ingredients
  • 1 tablespoon old fashioned oats
  • 1 tablespoon goji berries
  • 1 tablespoon pepitas
  • 1 tablespoon raw almonds, chopped
  • 1 tablespoon quinoa, rinsed
  • 1 tablespoon chia seeds
  • ¼ teaspoon cinnamon
  • ½ teaspoon pure maple syrup
  • 2 tablespoons plain non-fat Greek yogurt
  • ¼ cup unsweetened almond milk, plus more if needed
  • 1 medium banana, chopped
Instructions
  1. In a small bowl, mix together the first 7 ingredients. This can be done the night before.
  2. Stir in the maple syrup, almond milk, Greek yogurt, and banana. Let sit in the fridge for 15-20 minutes (or overnight).
  3. Add an extra drizzle of almond milk if desired.
Notes
To make vegan, replace the Greek yogurt with more almond milk or non-dairy yogurt.
To make gluten-free, use gluten-free oats.

Super Food Muesli

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Thursday Things 4.23.15

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Thursday Things 04.23.15

On Sunday my friend Justine and I went this demo at Cooks of Crocus Hill because Joanne Chang of Flour Bakery was visiting. She made some recipes from her new cookbook, Baking With Less Sugar, while we sat, listened, drank coffee, and ate some tasty treats. I would absolutely love to go back for another demo or class! It was such a fun morning.

Fun like these things:

Welp, have a good one.

Jenna

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Plank-Less Ab Workout

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I had a request to post a plank-less ab workout. So, here it is!

Plank-Less Ab Workout

My aunt Linda has been doing a “Just J.Faye Challenge”. Since the beginning of April she has been doing a Just J.Faye workout everyday. This was totally her idea to do and it made me super happy when she told me. So far she has done the burpee run, superset tabata clover, jumping jack circuit, 5-4-3-2-1 variety speed, stair workout, fartlek run, 20-minute plyo tabata, and the 10-10-10 lower body workout. She has also been posting comments about her experience with the workout. How fun is that?! You are welcome to do the same 🙂

A week or so ago she got tendonitis in her shoulders and is required to lay off on the shoulder/upper body exercises for the next few weeks. Major bummer. Although there are still a lot of things you can do with a shoulder injury, it still puts a damper on things.

Planks are not one of those things you can do with a shoulder injury. Technically, you probably can, you just shouldn’t. Heal first. Plank later.

Since a lot of my workouts include planks – because I love them! – she asked if I could put together an ab workout that avoided them. My response: of course!

This workout is a bodyweight, plank-less ab routine. All you need is a mat and the willingness to feel your abs burn.

This is what we’ll do:

Plank-Less Ab Workout

This mix of ab exercises hit your front and lower abs as well as your obliques. I know that “plank-less” sounds similar to “painless”, but I guarantee you that this will not be painless. You should really feel your abs burning. This is good pain that is making your body stronger!

Here are the exercise cues:

  • Crunches: Lie on your back on top of a mat with your knees bent and your hands behind your ears with your elbows straight out. Keeping your neck straight, engage your core and raise your shoulder blades up off of the mat. Lower back down. Continue.
  • 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. 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. To progress: hold a weight in your hands and/or raise your feet a few inches off of the ground.
  • Leg Lifts: Lie on your back on top of a mat. Raise your legs straight up in the air. Slowly lower your legs back down until your heels are 1-inch away from the ground. Continue and make sure to keep you arms and shoulder blades flat on the mat. You should feel this in your lower abs.
  • V-Ups: Lie on your back on top of a mat with your arms outstretched overhead. While you raise your legs straight up in the air, simultaneously raise your arms up to reach your toes. Lower arms and legs back down until they are 1-inch away from the ground. Continue.
  • Heel Touches: Lie on your back on top of a mat with your knees bent and your arms along your sides. Raise your shoulder blades and neck off of the mat. Reach your right arm to your right heel then your left arm to your left heel, focusing on your obliques. This is one rep. Continue.
  • Flutter Kicks: Lie on your back on the top of a mat with your arms along your sides. Raise your legs up about 6 inches off of the ground. As one leg kicks up the other should go down, like a scissors. Continue by making small, rapid movements. Kicking up your right leg then kicking up your left leg is one rep.
  • Toe Touches: Lie on your back on top of a mat. Raise your legs straight up in the air with your knees slightly bent. Reach your arms up to touch your toes, making sure to use your core to raise your shoulder blades off of the mat. Lower back down to the mat. Continue.
  • Bicycle Crunches: Lie on your back on top of a mat. Raise your knees up to about a 45-degree angle. With your arms behind your ears and your elbows straight out, raise your shoulder blades and neck off of the mat. Reach your right elbow towards the left knee, then twist to reach your left elbow towards your right knee. This is one rep. Continue.
  • Windshield Wipers: Lie on your back on top of a mat with your arms out to your sides. Raise your legs straight up in the air with your knees slightly bent. Lower legs to one side until your thigh hits the floor. Raise back up and then lower to the opposite side. This is one rep. Continue and make sure to keep you arms and shoulder blades flat on the mat.

Throughout all of these exercises please, please, please be careful of your lower back and neck, especially if you are prone to injury. Do not strain them! When you are lying on your back be sure to keep your tailbone and back flat to the mat. When you are lifting your shoulder blades and/or neck off of the mat, make sure to keep your head in alignment and your neck straight. If you are feeling pain in either of those areas, stop. Then re-assess your form. This is not the good pain that I mentioned earlier!

This ab workout would be great to add after a cardio session; however, it’s a great stand alone workout as well.

Linda, I hope you enjoy this. Keep up the awesome work and heal quickly!

Everyone else, I hope you enjoy this too! If you are looking for any specific type of workout, feel free to leave a comment in this post or email me (justjfaye @ gmail . com).

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