20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)

20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)

Today’s 20 minute full body workout coming to you later in the day than planned because I spent a solid two hours uploading the wrong video to YouTube (go me!). Hope you enjoy it and if you haven’t already, be sure to subscribe to my channel. 🙂

20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)


EQUIPMENT I USED:

This workout consists of high-intensity bodyweight tabatas and circuits with weights. You’ll alternate between the two: tabata, weight circuit, tabata, weight circuit. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, you’ll do four exercises, cycling through them twice. For the weighted circuit, you do each exercise for 60 seconds and complete all six exercises back to back with no rest.

As with all workouts, always listen to your body, modifying or stopping as needed. Make sure to properly warm up beforehand and take time to cool down and stretch afterwards.

20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)

WEIGHTED

Truck Driver Squats | Start standing with weight at chest. Squat down. Holding low in your squat, press the weight in front of you at chest height. Twist the weight to the left then to the right. Return to center, pull weight back into chest and stand up.

Curls to Balance (Right) | Start in a split lunge with right foot forward and ball of the left foot planted behind you. Holding low in your lunge, do two biceps curls. With weights by your side, shift your weight forward into the right heel as you hinge forward with your torso, bringing you left leg off the ground (picture your body is like a seesaw with your right leg as the base). Make sure you keep a soft bend to your right knee as you do this. Pause in the position and then return back to your low lunge stance.

Curls to Balance (Left)

Shoulder Hinge to Press | Start standing with one weight in each hand and you elbows bent to 90 degrees at your sides (as if you were doing a hammer curl). From here, lift your elbows up wide to shoulder height, maintaining the 90-degree bend at the elbows (at top, weights and elbows will be at shoulder height). From here, rotate to a goal post position, raising the weights up, still keeping the 90-degree bend. From here, do two shoulder presses. Reverse the motion back down to starting position.

Crossbody Squats | Start in a wide-stance low squat with toes turned slightly outward and weights at shoulders. As you drive up from your low squat, pivot onto the ball of your right foot and twist to the left as you press the weight in your right hand overhead. Return back down to squat and repeat in the opposite direction.

Sit Ups | Sit on the floor with one dumbbell at your chest and the other between your feet (that’ll help you stay in position). Do traditional sit-ups, lowering and lifting your back off the floor, keeping the weight touching your chest the whole time (resist the urge to press it away from your body for leverage).

TABATA

Chest-to-Floor Burpees | Jump up into the air, arms overhead. Land and squat down, bringing hands to the floor. Jump feet back to plank and as you do, lower your body with control to the floor. Press back up to your feet.

Plank Jack to Bear | Start in a plank position with feet hip’s width apart. Jump your feet out wide, back to starting position, and then bend your knees, hopping your feet under your hips in a tabletop position. Jump them back out to starting position.

Squat Jack to Star Jump | Start in a narrow squat with feet close together. Staying low, jump your feet out wide then back to starting position. From here, jump up into the air, reaching your arms and legs wide in a star position. Land back down in your narrow squat.

Crab Kicks | These should burn those triceps! Start in a flipped tabletop position. Feet under knees, wrists under shoulders with fingers pointing forward. Kick one leg up straight as you bend your elbows. Switch the kick over to the other side, straightening arms, lifting hips and then landing down in the dip.

20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)

WEARING: Nike Dri-FIT Training tank (currently on sale!) / Crane & Lion leggings (available in a different color) / Nike TR Flex Supreme sneaker (old, but check out the newest versions of this sneaker here)

Let me know in the comments what equipment you’d like to see in workout videos this year! I’m thinking of buying a step bench, and have already gotten requests for more resistance band workouts. 🙂

xo Nicole

Outfit and workout equipment links are affiliate.

Banana Nut Muffins (Vegan)

Banana Nut Muffins (vegan)

This post was sponsored by HomeGoods. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

HomeGoods is one of those places where you walk in to get one or two items and then magically end up leaving with a cart full of things (in my case: throw pillows). In-and-out missions for a single product never work for me—I could literally spend the entire day shopping through the aisles of decorative pieces, furniture and pantry essentials. It’s like the 30-year-old’s equivalent of a kid’s treasure hunt.

Most of us think of HomeGoods as a go-to when decorating a new home or apartment, but I also love stocking up my pantry there. They have a big selection of health-conscious ingredients and foods, from cooking oils to chia seeds and everything in between. And the best part? They are all at HomeGoods prices.

Pantry staples (nut butters, coconut oil, olive oil, spices, flours—the list goes on) can be some of the more expensive items in your grocery cart. Have you ever looked at the price tag on those big jugs of maple syrup at other grocery stores or health/specialty food stores and thought to yourself, “This is why Millennials can’t afford to buy homes.” Well I have (lol). At HomeGoods, on the other hand, I was able to stock up on all that’s pictured below, plus three gourmet spice blends and apple cider vinegar, for under $100. And more than half the products were organic!

Banana Nut Muffins (vegan)

On my latest trip to HomeGoods, my best find was probably the Chosen Foods oil sprays. I LOVE these and use them all the time when cooking, so being able to stock up for less was a huge win. They’re one of the few oil sprays that don’t contain propellants, which make them my preferred brand. I also was excited to try the Chia & Flax Seed Powder. Flax “eggs” (flax meal + water) are a great vegan egg replacement in recipes, and I was curious to see if this blend would work as successfully. It does—the vegan banana nut muffin recipe I’m sharing with you guys today turned out great! In addition to its function as an egg replacement, chia and flax meal are great sources of fiber and omega-3 fatty acids.

Banana Nut Muffins (vegan)

Some other panty items I always look for at HomeGoods include:

  • Spice blends – No joke, I have four different salt grinders currently in my pantry from HomeGoods right now. My favorite is a garlic, red pepper and salt mix that I sprinkle on just about everything.
  • Smoothie add-ins | HomeGoods has everything you need to power up a smoothie: hemp, flax and chia seeds, protein powders, maca, cacao—the list goes on. In this most recent shopping trip, I found sunflower seeds which I love to sprinkle on top of smoothie bowls. They add a nice crunch and are a great source of iron.
  • Sweeteners | Maple syrup, honey, coconut sugar—so many ways to sweeten recipes without white granulated sugar.
  • Snacks | I always find popcorn, chips and fun nut mixes (Joe is obsessed with trail mix so I stock up for him!).

Almost all the ingredients in these vegan banana nut muffins were found during my latest trip to HomeGoods. Even though I was there to stock up my pantry, I couldn’t resist shopping the other aisles, and how cute are the gold measuring cups, whisk and butter knives pictured? I had no choice, guys, I had to buy them. 😉

Banana Nut Muffins (vegan) Banana Nut Muffins (vegan)Banana Nut Muffins (vegan)

Banana Nut Muffins (Vegan)

Yield: 12 muffins

Banana Nut Muffins (Vegan)

Ingredients

  • ½ cup chopped pecans or walnuts (plus more for topping)
  • Dry ingredients:
  • 2 cups all-purpose flour (I used gluten-free)
  • ½ cup coconut sugar
  • 1 ½ teaspoons baking powder
  • 1 teaspoon cinnamon
  • ½ teaspoon salt
  • Wet ingredients:
  • 2 medium ripe bananas , mashed
  • 1/3 cup non-dairy milk (I used unsweetened almond milk)
  • Flax “egg”: 2 tbsp flax meal (I used a flax and chia meal) + 5 tbsp water
  • ¼ cup maple syrup
  • 2 tablespoons melted coconut oil
  • 2 teaspoons vanilla extract

Instructions

  1. Preheat to 375 degrees F. Lightly grease muffin tin (I spray with olive oil) or insert liners. In a small bowl, make flax egg and set aside.
  2. Mix dry ingredients together (except for sugar) in a large bowl. Mix sugar and wet ingredients together in a medium bowl (including flax egg once it’s settled about 5 minutes).
  3. Stir the wet ingredients into the dry ingredients until just combined. It’s important you don’t over-mix the batter or the texture of the muffins will be off. Add the chopped nuts and stir a few more times.
  4. Fill muffin tins about 3/4 of the way with the batter. Top with more nuts if desired.
  5. Bake 17-20 minutes (toothpick should come out clean when inserted into top of muffin). Let cool for 10 minutes and enjoy!
http://pumpsandiron.com/2018/01/07/banana-nut-muffins-vegan/

Banana Nut Muffins (vegan)

These banana nut muffins make for a quick breakfast on the go or the perfect snack during the day. Try spreading peanut butter on top or drizzling with honey to really take them to the next level. I found some artisan jams at HomeGoods (just four simple ingredients in each jar) and while I normally wouldn’t put jelly on a muffin, it worked so well with these. Give it a try!

Banana Nut Muffins (vegan) Banana Nut Muffins (vegan)

xo Nicole

Words for 2018

Words for 2018I didn’t necessarily make any resolutions for the new year, but I did sit down and write out some words for 2018. When I reflect on the year 12 months from now, these are the words I hope will come to mind. These are the words I want as my year’s descriptors. These are the words to which I am committed.

2017 was a bit of a struggle for me. If I were to write down words for 2017, it’d look something like this: stagnant, stuck, immobile

I could go on, but you get the picture.

To explain, I need to back up a bit. I’ve mentioned in passing several times that I went through a rough patch in college, but have never gone into detail about my struggles with depression. In college, it was so all-consuming and paralyzing that I couldn’t function and participate in the life around me. I finally ended up withdrawing from school. I took the semester off to seek therapy and get a handle on things and am grateful that I was able to return in the fall.

But by no means was it all sunshine and roses from there—more of a rollercoaster of being trapped inside my own head. Relationships were negatively affected, I had good and bad periods, but I was able to at least function as a student and get the work done I needed to graduate.

After college was when I really got control of the situation and felt like “myself” again. In fact, it got to the point where I felt like depression was a thing of the past for me. Like anyone else, I had bad days, fell into funks, experienced sadness—but as healthy, normal reactions to what was happening around me. For years, I felt great. I was happy, a full participant in my life, and my relationships with friends and family were thriving.

If it’s possible to be cocky about your mental and emotional stability, I was. I would almost brag about how “self-aware” I was (I feel like such a d-bag typing that sentence haha), and I credited my stability to this acknowledgement of my issues with depression. I thought I had conquered it and had total control, and I regarded my past struggles flippantly.

Welp. 2017 was humbling.

Turns out self awareness only gets you so far. In fact, self awareness without action isn’t very useful at all. I was depressed throughout most of this past year. It crept up on me slowly, and I saw all the signs and recognized my behavior patterns were exactly those of when I struggled with this in college. But I was stubborn and convinced that I could get a handle on it myself without help from anyone else. Yeahhh … not so much.

I turned a corner later this fall and for the past month or so have felt like myself again so I’m confident this bout is behind me. I’m also no longer so naive to think that’s the last time I’ll experience this.

One thing I’m sure of is that keeping it to myself and refusing to talk about it out of conviction that I could solve all my own issues was the worst thing I could have done. When I talked to my mom about it at Thanksgiving, she said something that couldn’t be more accurate (she’s so wise and I’m an idiot for not seeking her guidance more often). I’m paraphrasing here, but:

Everything is scarier in the dark because it’s hard to see clearly in darkness. When you hold your issues to yourself in secret, they’re living in shadow where they can fester and grow darker and bigger and meaner. It’s when you bring those issues and struggles out into the light of the world around you that you can see them clearly for what they are. They become a lot less scary and a whole lot easier to overcome.

I haven’t been able to get that visual out of my mind. I picture reaching into the depths of my chest and pulling my depression out of that dark cavity to spread my palm open into the light. From there the pain dissolves in the sunshine and sparkles off into the air.

When you hold things inside, your worldview becomes myopic and your issues become all-consuming. You eventually become inseparable from your troubles. When I finally got the (jumbled, incoherent) words to come out of my mouth to Joe, it was like a ton of bricks had been lifted off my shoulders. I felt light in both meanings of the word: no longer weighed down and no longer in darkness.

I also have been feeling compelled to share these experiences on the blog. Maybe selfishly as a type of catharsis? But hopefully with benefit to readers who may be experiencing something similar or know and love someone who is.

I don’t think my mental and emotional hardships are extraordinary. In fact, compared to what a lot of other people go through, I honestly feel a bit silly claiming to have overcome any sort of obstacle. I know that all in all, I’ve had a pretty damn privileged life. However, it doesn’t matter where your issues fall on the spectrum: If you are unhappy and unhealthy, you need to address what’s going on. Don’t get me wrong, it’s important to be able to look at the bigger picture and see that people have it worse than you—that perspective fosters gratitude and optimism and helps us avoid sweating the small stuff. However, just because your struggle isn’t as large as someone else’s doesn’t mean it should be ignored. ← This “wisdom” coming to you from the Queen of Ignoring Her Issues

This month, I’m going to talk more about my struggles in college with depression and disordered eating; my recent bout of depression; and the resources and practices that helped me then and continue to help me now. I’m going to break it into a series of posts because I’m long-winded (as you’ve probably noticed by this post) and will publish one a week. If you couldn’t care less, there’ll still be recipes, workouts and other posts published in between so fear not!

The new year always feels like a bit of a reset button, and that couldn’t be more true for me right now. I feel like I’ve emerged from a fog and am excited to once again be an active participant in my life. For most of 2017 I was just sort of floating suspended as time and life moved on without me. Nothing progressed (personally, career-wise, etc.) because I was paralyzed by this depression. This year will be different.

My words and phrases for 2018: progress, movement, mobility, create, produce, COMMUNICATE, LIVE.

Looking forward to sharing the next post in this series with you next week. [JUMP TO NEXT POST]

xo Nicole

Photo by Nick Cosky.