A Friday Workout. Plus I’m a Featured Fit Friend!

I am excited to tell you that today I am featured over at Best Body Fitness as part of Tina’s Fit Friends series. I hope you will check it out!

You can also check out this workout. A few weeks ago I told you that I was working on exercise instruction videos that I could use when I created a workout. I finally got a start on it this week. I created this workout using several of the videos that I filmed. So, you will find the workout below and below that are the videos. You probably don’t need a video for each exercise, but they are available if you do.

Friday Workout


Plank to Side Plank

Lunge w/Twist

Mountain Climbers

Squat Jump

Push Up

Okay, no video here, but I figured you’d know.

I am a little bit annoyed that in spite of changing the thumbnail shot for a few of the videos, they still show the most unflattering picture possible.

Friday Workout

For those who have asked, we still have “Coco.” In spite of signs posted in the neighborhood we haven’t heard from her owner. I made some more posters so we can cover a wider area, plus the local groomers and vets. Meanwhile, you know Alan and me, we continue to bond with the dog. Last night she slept on the bed and she now runs to greet both of us when we walk in the front door. Better find those people soon!

So, I’m happy that the weekend is just about here! I have a friend visiting that is moving back from Oregon. What are you up to?

Food for Fitness Friday: Vegan Recipe & a Fast and Furious Workout

Welcome to Food for Fitness Friday! I always like me a little alliteration, how about you? I managed to fit six “F” words in a single title! What it means is that I have a super Quinoa, Seitan, and Mango salad for you, plus a functional, balance-improving workout. One fuels the other!

We had the coolest thing happen to us at dinner last night. We’d just finished with cross country practice and were eating dinner at Chipotle (mmm, Sofritas!). I say happen to us, but really to Alan. As we sat, a young man come up to us and asked, “Alan Woodruff?” When Alan said yes, the man said that he wanted to thank him. You may or may not know, but Alan, in addition to coaching high school cross country and track, is the coach for our running club, the Desert Cities Track Club. This young man came to him several years ago because he needed to improve his speed and running ability in order to pass tests required to join the Coast Guard. He told Alan that he never could have done it without him, and now he is headed off to Officer’s Candidate School and his future is very bright. His enthusiasm was so touching!

Seitan, Quinoa, and Mango Salad with Mango Coconut Vinaigrette

I loved the Mango Coconut Vinaigrette! I just happened to have half a can of coconut milk leftover (for a curry dish I’ll be bringing you soon!), and it sounded tropical and delicious. If you have some shredded coconut you could sprinkle that on top too.

Food for Fitness

Quinoa, Seitan, and Mango Salad with Mango Coconut Vinaigrette
Prep time
Cook time
Total time
Full of protein and healthy carbohydrates, this salad will fuel you through your toughest workout.
Recipe type: Main
Cuisine: American
Serves: 2
  • ½ cup fresh or frozen mango
  • Juice of one lime
  • ¼ cup coconut milk (full fat, from a can)
  • ¼ cup olive oil
  • 2 tablespoons white wine vinegar
  • 1 teaspoon sea salt
  • 1 teaspoon dried tarragon
  • 3 cups mixed greens (I used wild rocket, my favorite)
  • ¼ cup cucumber, chopped
  • ¼ cup edamame
  • ¼ cup corn
  • ½ cup mango, cubed
  • ¼ cup green onion, chopped
  • ¼ cup sliced toasted almonds
  • 1 cup prepared quinoa
  • 4 ounces seitan, thinly sliced
  • 1 tablespoon coconut oil
  • salt and pepper
  1. For the dressing: Combine the mango, lime juice, coconut milk, olive oil, vinegar, salt and tarragon in a food processor or blender. Blend until creamy. If you mango was frozen, the dressing may be very thick, so blend again before serving.
  2. For the Seitan: Preheat the coconut oil over medium high heat. Sprinkle a little salt and pepper on the seitan and cook until lightly browned on both sides.
  3. For the salad: Divide the quinoa onto two salad plates. Top each with half of the salad greens, cucumber, edamame, corn, mango, and green onion. Place several strips of seitan on each plate. Drizzle the dressing on each salad and top with the almonds.


Food for Fitness

Fast and Furious Workout

We are currently in our off season at work. That means that I had one person in my Superball class this morning, and that the Fast and Furious class is cancelled until the fall. And boy can I feel it! Few classes combined with a week of vacation (lots of running, no strength training) has left me, well, weaker. So I decided to come up with a circuit workout that I can do on my own.

This workout is focused on improving balance, so the more instability you can work into it, the better. If you don’t have a BOSU, you can do your pushups with one hand on a medicine ball (change sides each set), with one leg elevated, or even on a softer surface. I don’t have a video of this workout, but I’ll link up to instructions below.

Circuit Infogram 3

BOSU Pushup

One Leg Squat

Plank w/Alternating Leg Lift

Rear Lunge w/Knee Lift

Plank w/Row

By the way, I’m starting a new project filming short video instructions for exercises (like the ones linked above). That way I can link to my own instead of random trainers that I find via a Google search. All my previous workouts have been just that, workouts, so short clips should be helpful in the future for instruction purposes.

I hope you enjoy both the recipe and the workout.

Do you have someone in your life that made a difference to you? Either from their influence, their support, or their help?

It’s Fast. It’s Furious. It’s a Total Body, No Equipment, Functional Workout

For the first time in months, I have nothing going this weekend. No races. No events. No gigs for Alan. No travel. Zero. Nada. Zilch.

Can you tell I’m excited?

Alan and I have had something going each weekend since March. We’ve been to Lake Havasu, Redlands, and San Diego for events that he announced. I’ve run races in San Diego and Lake Havasu. We put on a race in our own backyard. My house is a mess. I haven’t seen the inside of my yoga studio for two months. I’m so happy to be home I could cry with joy.

So, with two days to ourselves, what is the plan (besides a little house cleaning)? Well, running of course. I have a nine mile run on the schedule for tomorrow, followed by six on Sunday. Hopefully I’ll be able to make sure that my yoga studio is still there (though I’m afraid my credits have expired). Maybe even, for the first time in months, a movie!

I’m looking forward to a quiet, boring, stay at home weekend. I know it is Mother’s Day on Sunday, but since I’m the mother I get to choose.

Fast and Furious Workout

I am not sure what I was thinking when I created this workout. It is pretty high intensity from beginning to end, including a quarter mile run to finish off each set. It will really get your heart rate up  and work your whole body in a short amount of time. Each set takes less that five minutes (plus the run), so you can complete a great workout in less than a half hour. Because it needs no equipments, you can take it outdoors (maybe to the high school track for a great place to get your running in).

FF Workout2

I’m demonstrating the workout in the video below, but here are a few links to more detailed explanations (or videos) of each exercise.


Air Squat

Mountain Climbers

Split Squat/Jump

Plank to Side Plank: Start in a plank position, either on your hands or forearms. Hips should be level or just slightly lifted. Lift one arm and turn into a side plank. Hold just a second, the put your arm down and switch to the other side.

Enjoy the workout! What are your plans for the weekend?


Disclaimer: Although I am a certified Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

Checking In. Plus a Workout!

Just in case you thought I fell off the face of the earth I figured I’d check in just so you know that, yes, I did. Well, kind of. I’ll fill you in soon, but for now just know I have done no running,  yoga or any other form of exercise for five days. I haven’t blogged or written anything other than a check for four days. I survived on Subway sandwiches, a stale bagel, coffee, and a little wine.  I have not had enough sleep, and the sleep I did get was not sound. The only good things about the last several days is that one, my husband was with me and going through the same thing that I was (not that it was good that he was miserable, but that I wasn’t alone, if you get my meaning). I also got to spend time with my sister Lisa, who I haven’t seen for a few months. And I also got to visit and hold the newest important man in my life, my grandson Samuel.


Intrigued? I promise my next post will explain all. Do know that my family and I are all fine, and that I am really not doing this to make you wonder or worry. Just no time or energy to explain properly now.

Needless to say, I am back at work this morning exhausted slightly tired. Of course, Monday is the day I teach a class I call The Fast and the Furious, a 30 minute or less circuit workout designed to kick some butt. I really didn’t feel like doing it, but I’m glad I had no choice but to push myself through. I’m still tired, but the class made me feel invigorated. For your workout pleasure:


Back soon, I promise. And if you couldn’t get enough of the picture of Alan and Samuel, here is the complete video:

That is the 49er playoff game playing in the background, so as you can see, Alan’s weekend had some highlights too.

Did you watch any football this weekend? Run any races? See any family? Do tell!

Wednesday Workout: Burpee Challenge

As I’ve mentioned (a couple times) cross country practice just started. WooHoo! I was out running with the team this morning and, I was totally surprised and delighted when two of my former runners, now juniors in college, came out to run with us. So excited that I tweeted this:

It was great to see the girls again. I told them that they were welcome to come run with us all summer. I hope that they will. It is so much fun to visit with my former athletes and to see what kind of adults that they have become. They make me so proud. Adriana and Vanessa are in the top right corner of the picture below. They were even in pretty good running shape!

 Obviously I was playing around with photo apps today. I took the pictures with my iphone and used Instaframe (the free version) to make the collage and for the effects, then uploaded it to Instagram. I was experimenting with some of the features and kind of liked the result.

Wednesday Workout

When I was deciding which exercise to feature for Wednesday Workout this week I kept my cross country team in mind. We do a variety of workouts in addition to running. At this part of the preseason, we are working on improving endurance and strength, so in addition to increasing mileage we do a lot of circuit workouts.  After some intense debate with myself, I decided to demonstrate burpees.

The debate was not because burpees aren’t an excellent exercise, not only for cross country runners but for anyone who wants to improve their overall and core strength. Burpees also work your cardio/respiratory system, increase stamina, and if the plyometric jumps are added, help to improve your explosive movement capability.

No, my hesitation was, as I mention in the video, that I hadn’t actually done a burpee for a while. Or, like never. Well, not exactly. On the occasions when I didn’t have a returning athlete to do so, I demonstrated the movement to the team. One burpee. Slowly.

I decided to overcome my fears hesitations and go ahead with the burpee workout. I hope this can serve as encouragement to anyone who has some hesitation to attempt a challenging workout. If I, a 54 year old woman, who has never done burpees, can pull it off, mostly respectably, well then you can too. We’ll both practice and improve.

At this morning’s workout, after a five mile run, the team did their first circuit workout that started with burpees (after my one burpee demonstration). I filmed the video while they did their third (of four) sets, so they were a little tired, but I think you’ll agree that their burpees need more work than mine. They also do crunches, bicycles, superman, and split squats in this circuit. Enjoy!

So, truth! What is your feeling about burpees. Love them? Hate them? Love to hate them?

Any favorite equipment-free exercises that you think my team will hate love?