• 9-Minute Core Workout

    November 14, 2012

    Good morning! Happy Hump Day!

    Breakfast

    I started my day with a dee-licious breakfast this morning. I didn’t have any leftover squash/pumpkin/sweet potato to make my Sweet Breakfast Scramble, so I made it without and added a little cinnamon, vanilla extract, and honey to the mix, which made it taste (and smell!) sort of like French toast. Mmm!

    IMG_5892 (750x563)

    French Toast Breakfast Scramble

    Ingredients:

    • 1 banana, mashed
    • 1 egg
    • 2-3 egg whites
    • 1 tsp cinnamon
    • 1 tsp vanilla extract
    • 1 tsp honey (optional)
    • Coconut oil

    Directions:

    1. Combine banana with eggs, cinnamon, honey, and vanilla extract; blend well.
    2. Coat skillet with melted coconut oil and pour in batter.
    3. Cook on medium heat until eggs are no longer runny; stir frequently.
    4. Eat with nut butter or your favorite toppings!

    FrenchToastBreakfastScramble_

    Plank Challenge

    If you follow me on Twitter, you might have seen me tweet the following message on Friday afternoon:

    2012-11-13_1451_001

    I was going for 5:15, but after a tough Kettlebell/lower back/core workout at CrossFit the day before… blah, blah, blah… it just wasn’t happening. BUT, I’m not one to give up so easily, so a little while later, I tried it again and tweeted this message to pump me up:

    2012-11-13_1451

    Even after a second attempt, I never made it to my 5:15 goal, but I didn’t let me get me down. My body was tired and sore, so I accepted that and didn’t feel badly about it.

    On Friday, a 5:15 plank just wasn’t happening no matter how hard I tried, so now I’m gunning for it, especially since it’s the final week of the Plank Challenge. My original goal was 6:00, but I think 5:15 is a great goal. I mean, I’ve already increased my plank time by a ton! I didn’t do a time trial on Monday for the Plank Challenge, but I did a 9-minute Plank Workout yesterday afternoon. Once again, the pug was not impressed with my planking skills. Look at that face! Haha!

    murphyandme

    This workout is a tough one! I managed to make it through without resting, but take 10-15 seconds to catch your breath between exercises if you need it. For an explanation of the exercises, check out this post.

    9-minute_plank_workout

    In case you missed the other plank workouts from the Plank Challenge, here they are:

    try try again banner
    [image source]

    Question of the Day

    What goal in life have you achieved after try, try, trying again? Did your success feel that much sweeter because of your perseverance?

    More recently, I’d have to say learning how to do kipping pull-ups was a goal that felt that much sweeter because of how much effort I put into it. It definitely didn’t happen overnight, and I spent many, many, many hours watching videos, asking my coaches questions, and practicing before I finally was able to do them, but it was worth it and made me so happy!

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    { 66 comments… read them below or add one }

    Blog is the New Black November 14, 2012 at 7:55 am

    French toast?! YUM!

    Reply

    Nicole@ livingthesweetlifestl.wordpress.com November 14, 2012 at 7:56 am

    Push-ups would be mine. I am still not awesome at them but I have never been able to do them even when I was younger and I can actually do them now with the proper form and not feel like I am going to smash my face into the floor!

    Reply

    Claudia November 14, 2012 at 8:02 am

    That picture is just hilarious!

    Reply

    Lauren November 14, 2012 at 8:09 am

    Girl, a 5 min. plank is outstanding!! Good for you!

    Reply

    Tina November 14, 2012 at 8:15 am

    Hopefully, I’ll get it on Friday! :)

    Reply

    Khushboo November 14, 2012 at 8:25 am

    French toast in a bowl- yum!

    Reply

    Katie @ Talk Less, Say More November 14, 2012 at 8:25 am

    Getting into running was definitely something I had to keep trying at. With my asthma it wasn’t an easy task to start but as I progressed through different intervals of running and walking, it got easier and I was able to build up my cardiorespiratory fitness. Now, I’ve successfully completed my first 10k race and am planning what’s to come next. ;)

    Reply

    NYC Fit GIrl November 14, 2012 at 8:30 am

    I think by doing CrossFit I achieve goals everyday by trying trying again. For example last night’s WOD was a 3 try Max Effort WOD> I was so determined to get to my max weight by the third try I succeeded.

    Reply

    Carrie @ Fitness and Frozen Grapes November 14, 2012 at 8:39 am

    I find the workouts/exercises that challenge me the most–like pushups and planks–are usually the ones I need to be doing. Since I’ve started doing pushups regularly, I’ve worked my way from doing five consecutively to 30. I still need to hop on the plank bandwagon, though. :)

    Reply

    Anele @ Success Along the Weigh November 14, 2012 at 8:39 am

    Wow, you are a beast!!

    I know this sounds pretty small in the scheme of things but being able to use the rower properly. When I first bought it, I couldn’t even strap my legs in and couldn’t last for 3 minutes or go faster than 3.4 mph before I was in pain. Now I strap my legs in and went 9mph last night. :-)

    Reply

    Rachel (Two Healthy Plates) November 14, 2012 at 8:44 am

    For me it was finally making a lifestyle change and losing 70 pounds. I can’t count the number of times I tried before I finally figured it out!

    Reply

    Christina November 14, 2012 at 8:49 am

    Holy moly! A 5 minute plank is awesome!For my goal its trying to run even splits. The last 10k that I did I ran even splits which made me feel awesome. It took about 4 races but at the end of the finish line I started crying out of happiness. That French Toast Sweet Scramble looks delicious. Are you trying to avoid oats because of your colitis? Not to be rude. Just wondering :)

    Reply

    Tina November 14, 2012 at 8:58 am

    Yes and it makes me so sad. They go right through me. :(

    Reply

    Angela November 14, 2012 at 9:02 am

    @Tina: I wanted to ask – what’s the deal with caffeine and bowel issues? I haven’t heard of that before, so I was curious! Thanks!!

    Reply

    Tina November 14, 2012 at 9:05 am

    Caffeine tends to exacerbate IBD symptoms.

    Reply

    Christina November 14, 2012 at 9:12 am

    @Tina: Im sorry :( I have celiac disease and I know its nothing like Colitis but thats how I am with wheat. Have you tried other grains like quinoa?

    Reply

    Tina November 14, 2012 at 9:15 am

    I had a little quinoa awhile back and it seemed to be ok. I’ll have to try a larger portion and see what happens.

    Reply

    Nicole@TheKidlessKronicles November 14, 2012 at 8:53 am

    Beating my 5k time goal was one I tried over and over again. And when I finally did it, it felt AMAZING. So yes, definitely keep trying, whatever the goal is.

    The Kidless Kronicles

    Reply

    Karey @ Nutty About Health November 14, 2012 at 8:57 am

    OMG, that French Toast Breakfast Scramble looks yummy!!! I love anything French toast. :)

    As for a challenge… well, back in 2008 I managed to change my lifestyle (finally) & get healthier, fitter, & lost over 50 pounds… biggest achievement for me so far. Second will probably be whenever I finally finish my degree & become an RD (someday).

    Reply

    Ali @ Peaches and Football November 14, 2012 at 9:06 am

    Thanks for posting that french toast recipe – I am definitely trying it!

    I’m *still* try, try again on running a mile. Can’t do it yet. But I keep at it. One day I will. The thing is that you have to always remind yourself why you are doing something; why it is important to you. If it’s not important, you won’t accomplish the goal. So sometimes it takes some re-evaluating and re-prioritizing of your goals to make sure you are spending your time and energy on the stuff that really matters to you.

    Reply

    Katie @ Peace Love and Oats November 14, 2012 at 9:06 am

    Maintaining my weight loss is a try, try again goal for me! I was doing well for over a year but then marathon training proved to be too much for me, but I’m back at it again!

    Reply

    Ashley @ Coffee Cake and Cardio November 14, 2012 at 9:17 am

    Pullups are my try, try again! I still haven’t been able to do one unassisted, but hopefully in time.

    Reply

    Stellina @ My Yogurt Addiction November 14, 2012 at 9:23 am

    5:15 is still really long for a plank Tina that’s awesome!! I’d say something I had to try at was training for my half marathon. I had wanted to do it for a long time, but didn’t have the time, energy or motivation to train. Finally i said that’s it! And did it. I am so proud and I can’t wait to try and beat my time!

    Reply

    christina November 14, 2012 at 10:00 am

    sorry but breakfast scramble =/= french toast!!!!!!!! now I’m craving some french toast :)

    I really want to try this stuffed one:

    http://www.the-girl-who-ate-everything.com/2011/04/strawberry-stuffed-french-toast.html

    Reply

    Tina November 15, 2012 at 7:12 am

    @christina: Looks delicious! :)

    Reply

    Laura @ Happy Sugar Haibts November 14, 2012 at 10:01 am

    That is some serious planking going on! I am really tempted to try this challenge now I have a running/leg injury and so my goals there are somewhat postponed.

    Reply

    Alex November 14, 2012 at 10:08 am

    Running was really tough when I first started out. Even three miles was uncomfortable, and I seemed to always have a stitch in my side. I could have given up, but I pushed myself over the hump and now I love running! I can’t imagine my life without it. Part of the reason I love it is because I know all the hard work that went into building up my stamina. There was sweat. There were tears. And there were lots and lots of miles. I’m running in my first 10K next Thursday, and I’m going to love every minute of it!

    Reply

    Rachel November 14, 2012 at 10:21 am

    I think the longest I’ve held a plank was a little over 6 minutes.. I was dying the next day lol! They’re intense!

    Reply

    Heather November 14, 2012 at 10:42 am

    I was wondering if you could help me with this Crossfit question~ I am having a hard time grasping this. Maybe you have some insights and or can point me into the right direction. I have been am pretty active and exercise most days of the week running, spin classes, circuits and bootcamps. Most of it is CARDIO< CARDIO<CARDIO, about 1 hr. a day. I just started Crossfit this week and out WOD have been 8-15 minutes of hard work. (I really know that I should not worry about this but it is in the back of my mind!) I guess what I am trying to say were you nervous, I am, about gaining weight from doing 1 hr. of cardio, to a 15 or so minute workout? I know I typically burn around 450-500 cal with what I used to do. Today I wore my heart rate monitor and it was around 200 cal. I guess another question is do you ever feel the need to add extra small runs to your WOD or was the WOD enough. I guess I am such a creature of habit~ and trying to see what I should do or any thoughts on this??

    THank you!
    Heather

    Reply

    Tina November 14, 2012 at 10:51 am

    I don’t feel like I need extra cardio after a CrossFit workout. I run 0-2 times a week, but other than that I don’t do much cardio outside of CrossFit. My weight is still the same, but I’ve lost fat and gained muscle since starting CrossFit.

    Reply

    mel November 14, 2012 at 6:50 pm

    I second this answer. Keep at CF and you will see great results! The workouts are fast but effective- also, the workouts change all the time so one day it may be a killer 30 minute wod plus lifts and the next it may be just lifting. It all evens out though

    Reply

    Deidre Skrudland November 14, 2012 at 10:42 am

    OMG, I love your breakfast scrambles!! I’ll have to try this one.

    My try, try again is qualifying for the Boston Marathon. Didn’t quite get it last year because I was new to training, but look to be on track this year!! Every day I wake up motivated to run because I want to reach my goal. I pinned the Boston Marathon logo to my motivation board, so on days where I don’t really feel into it, I look at my board and get motivated!

    Reply

    Sarah November 14, 2012 at 11:31 am

    That breakfast scramble looks DELICIOUS!
    And I absolutely love the quote try, try again. I think it’s SO important, and such a great motivational quote :)

    Reply

    Val November 14, 2012 at 1:10 pm

    My try, try again will be a handstand. I’m terrified! I don’t know if it’s the thought of my back arching up or my neck and head crashing into the ground, but I just can’t get them yet. Are you able to do them/any tips?

    Reply

    Tina November 14, 2012 at 1:39 pm

    Good question! I can only do them against a wall. Maybe someone else as suggestions?

    Reply

    Val November 15, 2012 at 3:53 am

    @Tina: I finally did one against a wall today! That was pretty much the big goal…turns out I just needed to suck it up and do it! I think unsupported just requires A TON of shoulder and core strength. Thanks!

    Reply

    Michelle (Peachy Palate) November 14, 2012 at 2:50 pm

    I made it to 4:15 today so I was pretty happy with myself! What you’ve achieved is awesome, you should keep trying until you get that 6! Love the new workout, totally pinning!

    Reply

    Peach November 14, 2012 at 2:53 pm

    Thank god, I thought I was a complete failure – I’ve only been able to increase my plank time from 2:30 to 3:35. :( That said, I’m killing it at CrossFit 5-6 days a week, plus did a trail run last weekend. Not to mention I did my first Murph 2 days ago and my whole body still hurts. I’m with you – listen to what you can do and keep trying. I know my core is getting stronger, I’m just *tired* right now! :)

    Reply

    kristle November 14, 2012 at 3:59 pm

    when i played roller derby i learned that there are many skating skills that you will spend months practicing or trying to get perfect – the first time i did a seemless 180 transition into backwards skating was definitely cause for celebration! it’s such a great feeling when something finally clicks and you can do it all of a sudden.

    Reply

    Diana November 14, 2012 at 8:53 pm

    Still trying for a sub-4 hour marathon. I’m running my next one on Sunday and hoping the third time’s the charm. I know it’s going to be amazing whenever it happens!

    Reply

    Tina November 15, 2012 at 7:12 am

    @Diana: GOOD LUCK! :)

    Reply

    luv what you do November 14, 2012 at 10:08 pm

    That 9 minute workout looks brutal. I am going for 3:30 on Friday towards my goal of a 4 minute plank. I went for 3:15 on Tuesday and it was crazy hard (I had just run). Way to go for sticking with your goal and good luck. I am trying again at a half marathon PR and if that doesn’t happen next weekend and then try again I will next year (when the snow melts)!

    Reply

    Heather @ Kiss My Broccoli November 15, 2012 at 2:47 am

    I consider it a constant effort, but over the last year or so, my photography has improved GREATLY! I still don’t really know what I’m doing half the time, but slowly but surely, I’m discovering my natural talent…now if only I understood what half the buttons on my camera actually DO! Lol

    French toast in a bowl? Mmmmm! And great plank time! My longest ever was 6:06!

    Reply

    Marie November 15, 2012 at 7:26 am

    Wow, that was a tough workout!! Took me closer to 12 minutes (kept timer running during my breaks) but I finished!! Thanks Tina- hope you keep posting plank workouts even after the challenge is officially over. :)

    Reply

    Danielle November 15, 2012 at 1:52 pm

    Thanks for posting the french toast scramble recipe! I’m so excited to try it! I’ve been making the 2-ingredient pancake literally every morning for probably 3 weeks now, and have been wanting to try the sweet breakfast scramble but I never have leftover squash!

    Reply

    Tina M. November 15, 2012 at 10:11 pm

    Can’t wait to try this breakfast scramble. I pinned both it and the plank routine which looks challenging!

    Reply

    Rachel McIntyre November 16, 2012 at 5:02 am

    I’ve just tried this breakfast scramble. It was reeeeally good. Thanks!

    Reply

    Jessica November 17, 2012 at 8:18 am

    OMG- I just made the french toast scramble, fully thinking I would hate it (not a fan of eggs)… it is soooo good! Tastes just like mushy french toast (which is a good thing) and the smell is amazing! Thanks Tina!

    Reply

    Tina November 17, 2012 at 8:53 am

    Yay! So glad you liked it! :)

    Reply

    Christa November 18, 2012 at 1:57 pm

    I just broke 20 minutes in the 5k after 5 months of pretty consistent training. Your tips, especially using quotes and mantras, helped. I smashed my previous best by over a minute and ran 19:16 in the 5k race! I had some races where I tried and missed so it feels great to cross this goal off.

    Reply

    Tina November 18, 2012 at 6:56 pm

    That’s awesome! Congrats!! :)

    Reply

    Emily C November 18, 2012 at 7:41 pm

    Just did this workout, and still wondering how you managed to do it in 9 minutes! It took me about 14, and was a sweaty mess! I am up to a 4:30 min plank though so not far behind you ; )

    Reply

    Justeen November 25, 2012 at 10:33 am

    I finally tried the French toast breakfast scramble today – YUM!

    Reply

    Kelly December 5, 2012 at 7:20 pm

    Hi Tina! Could you please suggest a substitute for coconut oil for this recipe? Will leaving it out affect the ‘french toast’ flavor? Thanks :)

    Reply

    Tina December 5, 2012 at 7:30 pm

    You’ll probably lose some of the French toast flavor without the coconut oil since it adds a sweet flavor, but any oil (vegetable, canola) or butter would probably work with this recipe.

    Reply

    Lauren (formerly biochemista) December 8, 2012 at 10:13 am

    I made this and used 1/2 banana + 1/2 c pumpkin and topped it with coconut oil and a dash of sea salt…AMAZING. The coconut oil strangely tastes like butter and its heavenly!

    Reply

    Jen January 9, 2013 at 12:45 am

    Protein powder plus iced coffee is my FAVORITE treat/snack. I like a scoop of vanilla plus a scoop of chocolate with it. It’s seriously just like an iced mocha.

    Reply

    Kris January 9, 2013 at 8:48 pm

    @Jen:

    How do you get the protein powder to mix completely with the iced coffee? I’ve tried this combo and I always end up with chunks of protein powder.

    Reply

    Stefanie January 10, 2013 at 9:48 am

    Currently eating a bowl of your French toast breakfast scramble. OMG delicious! I love French toast, but definitely don’t have time to make that in the mornings, so this is perfect. Plus, I love that it has protein. Thanks for coming up with awesome recipes like this!

    P.S. Have you ever mixed it up the night before? Cooked and then reheated the next day, or uncooked and just scrambled it the next day?

    Reply

    Tina January 10, 2013 at 11:33 am

    I haven’t, but it’d probably work! :)

    Reply

    Sarah M. January 12, 2013 at 2:39 pm

    So I was super skeptical of the French Toast Scramble because I’m not very keen on scrambled eggs. I LOVE it. I had one a few days ago before work and it completely held me over until lunch (which very few breakfast foods can do).

    I’m eating once post-workout now and honestly it was a big motivator: I told myself “Just get through this workout and you can go home to make a scramble.”

    Reply

    Björg January 13, 2013 at 12:11 pm

    The scrambler is sooooo good! wow. I put some pumpkin pie spice in it. yummy!

    Reply

    Jordan S January 17, 2013 at 3:09 pm

    I wonder how it would taste if I subbed tofu for the egg whites to make it vegan….

    Reply

    Elizabeth April 22, 2013 at 9:41 am

    LOVED the banana scrammble! I noticed you use coconut oil and I recently purchased a jar. I’m trying to learn more about it and how to cook with it. Can you tell me why you like it and the benefits? Thanks!

    Reply

    Jessica w January 7, 2014 at 8:47 am

    THANK YOU for this recipe! The cinnamon makes it taste so much sweeter than it is even though I left out the honey.

    Reply

    Lindsay April 25, 2014 at 1:57 pm

    Plank inspiration? Maybe if you’re inspired by ridiculous super-human feats … http://jezebel.com/teen-girl-does-a-plank-for-a-record-breaking-hour-and-2-1566813564

    Reply

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