Frozen Yogurt Fruit Smoothie {Recipe}

Now I'd like a Pina Colada and to place my feet in the sand on a beach.

As requested by popular demand, a post just on fruit smoothies. Let us take a moment and allow the mouth to water. OK, back to reality.

I've always loved making smoothies. And I still haven't perfected it. Let's just say I've had some bad, weird, strange and 'yucky' combinations. I think simple is the way to go. One trick I have learned and I swear by now is: Frozen Yogurt.

This trick allows the chunks of ice to no longer be in your straw for you to suck up into your mouth. No thanks. By using frozen yogurt, this eliminates the need for ice in a smoothie. And, it adds a creaminess and healthy benefit to the smoothie.

Whatever fruit you like, you get to use. I personally like the tart flavor and color blueberries and raspberries give. I've tried pineapple in to, and mango. Those two bring in a sense of tropical. Ah, the beach.......

Anyway, the frozen yogurt trick.

Frozen vanilla yogurt out of the ice cube tray and into the food processor

I have found that filling ice cube trays (silicone is MUCH easier to get out of) with your choice of vanilla yogurt works perfectly as a homemade, inexpensive frozen yogurt. I've done regular and Greek. Next, I'm going to try different flavors other than just vanilla.

Depending how big a smoothie you decide to scarf down want to make, depends on how many 'cubes' of frozen yogurt you want. I've found, about 4-6 cubes for 1 serving works. It also depends on what else you're putting in, fruit and juice wise. 

General Fruit & Yogurt Smoothie:

1. 4-6 cubes frozen vanilla yogurt *Tip: take out of freezer ~10 min before using so the blender/food processor can 'blend' easier and not struggle
2. about 1/2 cup frozen (or fresh) strawberries
3. about 1/2 cup frozen (or fresh) raspberries
4. about 1/2 cup frozen (or fresh) blueberries
5. about 1 - 1 1/2 teaspoon wheat germ (added folic acid & health benefits, no taste)
6. 1/4 - 1/2 cup juice (I've used apple or pineapple)

Can also add in 1/4 - 1/2 cup chopped (or frozen) spinach. Very little taste difference and slight green color, added iron benefits.

Can add in ground flax seed (1 tablespoon).

Get creative! This is what I've done and what I've found works. I use a food processor, since my blender is on the downhill side of life not working that great. 

#MarchGoal

Halfway through March already. Spring is nearly here. Of course "spring" in Arizona means 90°F days are coming fast. It was 95 on Thursday.

Halfway through March also means we are halfway done with the #MarchGoal challenge. Did you participate? How is it going for you?

For me, my initial goal was to run/log 30 miles for the month. I got off to a good start with a half marathon on March 2. Bringing my total up to just over 15 miles. I'd say I have some work to do! Another goal I have, but never really "technically" declared it a goal, was to eat healthy every single day. So far, I've done great. Aside from 3 days when we had company, I even did well on those days. I have been doing a combo of push ups, crunches, lunges or squats each day and as always a plank everyday. 

Checking out some 'goodies' at the finish line of the Phoenix Marathon

A good handful of people have joined this challenge. Some through twitter, some through facebook and some just have mentioned it to me. 

There are no hard rules to this challenge. Pretty cool, huh? So why not join in. There is still half a month to go. Plenty of time to start making a difference NOW.

13.1 Miles farther in life

After running my first ever half marathon in January, I must have been sick in the head to run another less than 6 weeks later. Ok, maybe not sick in the head, but addicted right?

Refueling post race with Nuun. Is this a post race face or what?!

While trying to sign up for the race and finding out it was already capped, a friend offered her bib to me as she had last minute plans change. Sweet! Now, I really had to get my butt in gear and get ready for this race. I think I had it in my head that I was already in "half marathon shape" from the previous one and didn't do much training this time. Oops! I did some, but not as much as I should have. 

The Phoenix Marathon series is pretty new and young, and it was a smaller race. Smaller than the PF Chang's Rock 'n Roll Marathon that travels all over the place.  A more local race and smaller capacity, this one was fun. Starting super early at 6:30am meant a 3:30am wake up. The beautiful thing about running in late February/early March in Phoenix: the weather is approaching the upper 70s and morning low temperatures are in the upper 40s/low 50s. Could this not be more perfect?! No snow on the ground here. Sorry Colorado people. 

Check out those temps this morning. 50s and 60s for race time.

I started off running with a friend from college. We both had about the same time goal in mind, and we actually finished very close to those goals!

The atmosphere for this race was great. Everyone was friendly, so many volunteers and people cheering and bonus, the lines to the port-a-potties were fairly short!

According to my GPS runner app, I finished at 2:35 which would put me the same time as my PF Chang's half. Not too shabby as I was expecting somewhere around 2:45 for my poor training. Hold the watch! Just checked the official results page (yep, I refreshed and waited) and I finished at 2:32! Holy smokes! PR for me while not training very well ?! Alright, I'll take it. However, my knees are sore now, but I do actually feel good.

I wore my green sparkle Bic Bands headband. Super awesome headband! It does not move at all.

From a training run, not the race.

My pink Pro Compression Socks, which helped my legs feel great. Still feeling great after the run.

Again, from a training run, not the race. 

My Brooks running shoes, GTS 12's. Haven't let me down so far.

Fueled up with Nuun before and after. Fav flavors including but not limited to: Tri-Berry, Grapefruit Orange, Blueberry Pomegranate, Citrus, Lemon Lime, Grape. I'm limiting myself to how many I drink today, don't worry :)

So, what's next? Not sure. No more half's on the schedule as of now. Looking for a few 5k fun runs up ahead with a pretty snazzy lady. And I'll keep working out, running and eating better.

Anyone see my #MarchGoal post? What is your goal? How will you get there?

Month of Numbers & A Challenge

As done in previous months, I've tried to keep up with a fitness challenge. The other day while out running, this one came to me. 

How about a Numbers Challenge? Being the science geek I am, I know that March is the month of "Pi". In math, the number Pi (pie) is 3.14 (with many other numbers following that decimal, but rounded at .14). So on March 14 (3/14) it is known as Pi Day. In honor of this month being a big math/science number month, my challenge is to set a number goal to achieve. A set number of miles you want to run, bike, walk. A number of pounds you'd like to drop. A number of pushups, situps, lunges, squats you'd like to do each day or week. 

Whatever your number goal is, try your hardest to stick to it.

My goal: to run 30 miles for the month of March.

Right now, I'm doing the plankaday challenge. Holding a plank for as long as I can, 1-2 mintues on average, each day. I try to make push ups and lunges a daily routine as well. Every little bit helps!

If you want to participate in this challenge, tag me on Twitter (@charmoon) with your goal and how you're doing. Let's use the hashtag #MarchGoal. If you are on Facebook, write on my wall with your "March Goal" or simply comment on this blog post. Let's be active this month!!

Healthy Eating: A way of life

Eating healthy is nearly second nature to me, but it doesn't mean that "healthy" food is all bland, gross, boring tasting. There is so much diversity and potential when eating healthy. Small, simple choices and swaps can make your diet/meal choices that much more healthy. And by starting small, you are already making better choices that will lead to more healthy choices. Such deep thoughts, I know.

Making a fruit smoothie at home. Both cost effective and a great way to "fill you up" as a snack or meal replacement. I use frozen yogurt that I froze myself. Vanilla yogurt frozen in ice cube trays and popped into a blender/food processor. Add in whatever fruits & splash of juice you like. I used: Frozen vanilla yogurt (Chobani greek  yogurt), raspberries, strawberries, blueberries, mango and pineapple with a splash of apple juice. Blend until smooth. I've also added in frozen chopped spinach, ground flax seed and wheat germ as additional supplements that are only good for you!

Any meal can be made healthy by adding some fresh, steamed veggies. Or by substituting in some steamed brown rice. Brown rice is better than regular pasta because there is the whole grain goodness and also it mixes it up by not always having pasta "carbs". Rice is still a grain and has carbs, but a better carb for you. 

Who says ice cream can't be healthy?! This is actually ice cream made solely from 1 ingredient: frozen bananas! I sliced a banana and froze it. Then, took it out and put it in a blender. One tip: take it out of the freezer maybe 5-10 minutes before you want to blend it. This allows it to "soften" up a bit so when you blend it its not so much work on the blender. You can add in peanut butter, chocolate chips or syrup, nuts, fruit...anything! If you like banana flavor, you will love this healthy take on ice cream. 1 frozen banana made a good size cup of ice cream for one person.

And that frozen fruit smoothie from above? Why not use it to make Popsicles! A tasty desert treat too.

Eating healthy doesn't have to be a huge life-altering decision. It can be as simple as substituting your evening desert for a healthier choice or adding in vegetables to your meal.

I hope this helps and that you can start to enjoy the tasty benefits of being healthy!

13.1 Miles. No big deal

While many people were enjoying their morning coffee, reading up on the news, perhaps going out for breakfast or brunch...I ran 13.1 miles. No big deal. I was done by 10:30am and on with the rest of my day. Which, consisted of ice, stretching and resting.

I ran my first Half Marathon on Jan 20th 2013 at the PF Chang's Rock 'n Roll Marathon. It was a girls weekend get together that had been planned since June 2012. A group of us decided we would run it together, though we all ran different times and distances, all because one of the ladies had a birthday. What a great group of ladies I am now friends with (those didn't already know). It was a great time getting to know each other, training, talking about how we were doing and to accomplish a goal I had always wanted to do. Next on the list? More half marathons and someday a full. Here is the weekend at a glance. Oh yeah, the results. Spoiler: 13.1 miles in 2:35 min. PR for me! Avg 11min/mile. Not bad! I only walked 2.5 total miles and did great. Goal: get the time down to 2:30 and keep going down from there. 2:20 and someday 2:00.

At the Rock 'n Roll Expo, downtown Phoenix.

At the expo. Only 26.2 miles to go!

Carbing it up the night before with some fellow weather nerd ladies.

Best Gal Pal Jessica :) and fellow Weather nerd!

At the start, waiting for that gun to go off.

At the start line. New best buddy Emma!

A quick shot as we head east. Around mile 2. 

TOAST! To the finish!

Hydrating with Nuun :) I love.

A bowl of protein goodness: Choc protein goo, PB, coconut cookie dough crumble & cinnamon flatout bowl. All from Stuftmama's recipes. Yum!

Just crossed the finish and was handed a medal and asked to take my picture. Atleast I'm smiling!

And after chugging some water. 

Gal Pal ladies from work & Jackson. We are ready to rock!

The whole group of ladies that ran (minus 1). Some ran the full, some ran the half marathon and some ran the half relay. We all accomplished goals and kicked butt!

 What a great weekend. Happy Birthday to Miss Leslie. She ran her first ever full Marathon and kicked some serious butt! What's next on the list?

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{Have been MIA from blog world, oops! Life has gotten in the way and blogging has gone to the back burner. Hopefully I can find some time to get back into things.}

Remember that Juneathon stuff?

Try hard to remember back to June.
Lots of running, biking, working out. 100+ degree days. Crazy me running outside. Remember? Well the fun doesn't end there. There is a challenge for January!

Janathon

Why not start the year off with being active? You know I'm down for this! As before, I will probably not be blogging every single day. But I'll post the highlights and weekly updates. It does help that I'm running the P.F. Changs Rock 'n Roll Half Marathon this month. Woot, woot! My first ever half marathon. Actually, my first ever race longer than a 10k. I'm excited!

Anyone else want to join in the Run-Fun that is Janathon? 

You know you want to join the fun!

I use RunKeeper as an app on my phone for tracking my workouts/runs. I also double check that with Google maps and make sure to note the time I start. I've been known to have GPS tracking issues and a random 52 mile run is logged for me. Ambitious but not correct!

Anyone have any cool apps they use? GPS wrist watch recommendations? I need one, just don't have the cash for one.

Happy Active-ness Month!

October Challenge: Check-up

Even though it's only 5 days into this October Challenge, wanted to stop by and check in. Anyone still with me?

As we get closer to the Holidays and craziness that is the end of the year, taking time for ourselves can be tough. I know I'm learning all about this being a new mom. Can I still say I'm a new mom if my little guy is now 1 year old? Where did the time go? He's so much fun, we love it!

Anyway, back to the topic at hand. I'm one to speak about crazy schedules, working rotating hours myself, but finding time to do something for yourself is key to keep the sanity around here. Can I get an Amen?! So even just 10-15 minutes a day is HUGE people, huge. I for one cherish a shower like nobody's business!

This challenge was designed made up to do just that. Just taking a few minutes a day to do something for your body will help. And who knows, might even kick-start even better choices and more time to do other fun good-for-your-body activities. 

Day 5: so the 10+1 a day challenge is on Day 5. SO you should be at 14 reps today. Ideas: Squats, Lunges, Crunches, Jumping Jacks, Push ups...or all of the above! Or any combo. It's just a starter and an idea really. Have fun with it. And hopefully by October 31st you can do 40 reps of at least one move. WOW!

Source: Uploaded by user via FitFluential on Pinterest

My progress: I've been mixing it up with Squats and Lunges. I need to keep up the push-ups as I've forgot about those.

On another note, I'm pretty proud of how I've come to eat so well. I have always considered myself to be a pretty healthy eater but since having a baby, and really in the last 9-10 months I've gotten really healthy with my eating. I basically, unknowingly, follow a Paleo/Vegetarian diet I'd say 85% of the time. Now there aren't any underlying reasons why I'm strict about these diet approaches, because I'm not, the food choices and varieties just appeal to me and are easy to eat. I'm not picky and am always up for trying new and different foods. And our meals at home that I make aren't super "weird" either. We still have meatloaf, spaghetii, tuna noodle casserole, hamburgers/turkey burgers, to name a few. I find my breakfast, lunch and some dinner choices are just more healthy. With my work schedule there are a number of days each week that we don't get to eat dinner together, and other meals, so making my own quick, easy to pack meals are..well...easy for me.

Another Instagram photo: New FitFluential tank top from ViewSport. Working out :)

Not sure any of that made sense? But oh well. I can tell things are working, so whatever I'm doing is working. I feel good. 

Motivation to everyone. Keep up the good work! Happy Weekend friends :)

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Flashback Friday: From nearly 2 years ago, we carved Pumpkins and had some Pumpkin beer. Halloween wasn't cold here, still 90 degrees.

October Challenge: Who's in?

Over the summer I've done a couple Fitness Challenges and challenged myself to do others. I'm on track with eating healthy and have done well (for myself) in losing all of the pregnancy weight and then some after having my son a year ago. Wow, a year. Anyway, now I'm training for a half marathon in January. So excited! I think that being active and keeping a regular fitness routine of some sort is important in every day life. Whether you're training for a marathon, a 3 mile race, a friend's wedding, the holidays, a family get together or you just want to become more active; you have to fully commit and stay on track.

The idea behind these challenges for me have been to keep me accountable. If I have something I "have to do" or am "supposed to do" then I am more likely to do that activity. 

Source: fitsugar.com via Mary on Pinterest

So why not create another challenge? If you'd like to participate, leave a comment here, or on my facebook or tweet me your progress every day. It's like a journal entry to keep you accountable. I will do the same.

Source: 2012lastfatyear.blogspot.ca via Samantha on Pinterest

October Challenge: 10 + 1 every day

I thought about previous challenges and how they were geared towards doing a workout/run every day of at least 30 minutes. I still like that idea but want to change it up a bit. How about some core strength movements? Don't forget about cardio, that is still important.

Source: get-thinspiration.tumblr.com via Samantha on Pinterest

10 + 1 every day: Choose either push-ups or lunges, or alternate. On the first day (Oct 1) do 10. The next day, do 11. On the 3rd day (Oct 3) do 12. Each day adding one more, and by Oct 31st you will have 40 push-ups or lunges to do. 

I have faith that you can do this! So, who's with me?

Source: google.com via Samantha on Pinterest

Hey, Hey Little Muffin

These tasty muffins made their debut!

After sharing this photo on Instagram of these wonderful little banana muffins I made, I had a few requests for the recipe. So for all of you, here you go!

The recipe is originally from Taste of Home but, of course, I modified it a bit.

Banana Oat Muffins

1 1/2 cups old fashioned Oats
1 1/2 cups flour (I didn't have whole wheat so just used regular white)
1/2 cup brown sugar
2 teaspoons baking powder
1/2 teaspoon salt
2 bananas, mashed
2 eggs
3/4 cup milk
1 teaspoon vanilla extract
1/4 cup vegetable oil**
2 tablespoons ground flaxseed (There is no taste with this, if anything a slightly nutty taste)

** I wanted to make it a bit more healthy so I sub'd in apple sauce for the vegetable oil, 1/4 cup apple sauce, unsweetened.

The applesauce and small amount of brown sugar are all the "sweetness" in this recipe but the bananas help to give the "flavor" a sweet touch without being too sweet. If you'd like, add more brown sugar to be sweeter as this is a healthy version.

In a small bowl combine oats, flour, brown sugar, baking powder, flax and salt. In another bowl whisk eggs, milk, oil/applesauce and vanilla. Add in mashed bananas. Stir wet ingredients into dry ingredients and mix until just moist. 

Fill greased muffin tin cups or paper-cups (Or be super special and use the new re-useabe muffin cups you just got! 2/3 full. Bake at 400 degrees for 15-17 minutes. Let cool before you dive into these and eat them all up. With this batch I was able to get 16 muffins. They are pretty hearty and fill you up. A great grab-n-go breakfast item. And Healthy!

Have a great week. And if you are super special maybe you have a short week due to the Labor Day holiday, if so, ENJOY :)

Rock 'n Roll with Pots 'n Pans

Haven't been very regular about posting, oops. So here's a jumbled, random, picture full post.

Fun times in the laundry basket

So serious.

Oh we love our kitty Lucy

Watching some storms to the south with Lucy

Oh how he loves to play in the kitchen.

We've actually had quite the storms around the Valley the last few weeks, and the number of dust storms have actually gone down due to rain. Yes, rain! However, the humidity has been up, sigh. We'll take the rain though.

Augustathon has been kind of sub-par, especially the blogging part. Oops! Been keeping up with the facebook group that Leslie set up though. While the running hasn't been the greatest, I blame it on the heat and the fact I need new shoes, I have been doing at least SOMETHING every day. 

Push ups

Crunches

Lunges

Planks

Squats

Crawling after a little guy

And cross training

Doing what I can, when I can. Working towards a goal though. Hello January!!

I'm signed up for the Rock 'n Roll half-marathon. Ready or not, here I go! There are a couple other races this fall/winter I'd like to try. I like the idea of running in cooler weather. Oh I can not wait for cooler less than 110 degree running weather.

Here's to a great weekend!

Just keep running

Let's be honest, I haven't been running as much as I should be. Not that I'm afraid to run, oh no. I just haven't had time. Sometimes when my schedule really flip-flops, finding the time to run is tough. Especially when you have to pay close attention to the time of day you run. Insert 110+° degree days here. "Run in the early morning" you say. Ok. 4am. It's already still 91° degrees. So I have to choose wisely and run mostly inside until I really get used to running outside. 

However, I have and still keep up with my strength/core training. I keep my routine of push ups, crunches, lunges, squats and planks each day. My eating habits are still very good and if you know me, you know I've drank more than a gallon of water each day. Yep, I think I'm part amphibian.

So, nothing to report for Augustathon Day 5 or 6 sadly. While I did do core work, I won't bother posting that. Looking for a run tonight though! Odd hours, means a run after 10:30pm. Should only be 105° degrees. Yay!

Total Augustathon: 7.8 miles

Here are a few instagram photos to keep you entertained. Today is my Friday (yay) so I'm sure more photos will be coming. I went and had some printed, finally right?! So I need to work on a photo album. I am so bad about this.

Morning sunrise. Beautiful clouds. 

Jackson searching for some goodies in my purse.

Augustathon here we go!

Augustathon Day 2:


Type: Strength
Time: 30 minutes
Distance: 0.5 miles
Cals: no idea


Total Augustathon: 3.1 miles


Augustathon Day 3:


Type: Running
Time: 22 minutes (est)
Distance: 1.5 miles (est)
Cals: no idea


Total Augustathon: 4.6 miles

{Source}

I wish I was running on the beach...ahh. Nope, just in the desert. 


My run on Friday was estimated because I looked down after 6 minutes at my GPS (my phone) and it froze. So I know I ran for longer than 6 minutes, because looking at the clock when I left and when I came back it had been about 20 minutes or so. And judging my the distance I ran on Wednesday I ran just a bit shorter. So estimating, but still ran.


Have to alternate running outside since it is so warm. Still trying to adjust to running out in this heat. I'm getting there slowly. Slow but sure. I'm determined to get better and run farther.