Good morning! I've got my first recipe to add to the blog! Actually, it's more of a 'how to' than a recipe because it is pretty basic. However, it is one of my favorite breakfast recipes and only takes a few minutes.

This bowl of oats is nutty, creamy, fruity, warm, delicious, filling and all of the above. You'll need:

• 1/2 cup of rolled oats
• 1 cup of water or milk of your choice (I like to use almond milk)
• 1/2 banana
• 1/2 cup of blueberries
• 1 teaspoon of chia seeds
• 1 teaspoon of honey
• 1 heaping tablespoon of nut butter (obvs)

Start by bringing the liquid to a boil. Stir in oats and chia seeds right before the boiling point. I find that my oatmeal always comes out best when I add the half cup of oats right before the boiling point of the milk. For some reason it seems to take less time to cook or absorbs the liquid better.

Let the oats cook on high for about a minute. Turn heat to low and add blueberries and thinly sliced banana. Slicing it thin helps the banana cook down and almost melt into the oats. YUM. Let that cook for a few minutes, until the liquid is absorbed. Add in the honey.

Serve right away with a big spoonful of nut butter. I usually use peanut butter but wanted to try something new with the sunflower seed butter. I don't know how I feel about it quite yet but it's starting to grow on me a little bit. Has anyone else tried it?

Now I'm off to my internship, work after that and hopefully I can squeeze in a workout later! Busy busy.

Have a great HUMP DAY.

Hello there! I have another great workout for you today. This workout is adapted from a class that I teach on campus called Cycle Circuits. It mixes cycling and strength work on the floor for a sweaty total body workout. For the class, I alternated between two drills on the bike (about seven minutes) and the total body circuit on the floor. You can use any type of cardio for the workout though! I would do about five minutes of cardio and then complete the circuit and complete those two portions three times in total. This class always flies by. You could even give it more variety by switching up the type of cardio you do in between circuits. For example, five minutes running, five minutes on the bicycle and then five minutes jumping rope or battle rope intervals.

The best part is that for the circuit portion, all you need is a set of dumbbells. This workout can easily be done anywhere!

For the squat with a press and twist, you literally just squat, overhead press and pivot one foot to twist to one side - this exercise is great, it works the entire body and engages the core. Alternate sides!

If you have not heard of a renegade row, it looks like this:

http://www.youtube.com/watch?v=Gja70kgtvoQ

A spiderman plank looks like this:

http://www.youtube.com/watch?v=dvAm7Gw0klA

Enjoy!

Happy Monday! I taught a 6:30 p.m. Total Body class tonight and formatted it like one big Tabata workout! I mixed strength and cardio intervals to work on muscle endurance and get the heart rate up. This workout flew by because before you know it, it is time to move on to the next pair of exercises.

Set a timer for eight rounds of 20 seconds of work and 10 seconds of rest (this will add up to four minutes in total.) You will complete the pairs of exercises in order and only move on to the next pair once you have completed all four rounds of both exercises. This workout should take about 45-60 minutes depending on how much rest you take between each pair. I tried to stick with only 30-45 seconds of rest in between because I always like to have a solid warm-up and at least 5 minutes to cool my class down (everyone's favorite part.)

Some things to note:

I used dumbbells and a light barbell for the strength exercises. Try to go at a quick tempo for the entire workout since there is only a 20 second interval to push yourself! It was a sweaty one, try it out if you need a quick-paced full body burn.

Good night!