F&F Friday Favorites ~ 2.28.14

Happy Friday, friends!

I realized this week that I forgot to announce the winner of my Heart My Health social media challenge.

Heart My Health Challenge

The person with the most #heartmyhealth shares on social media was my friend Jen. Yay, congrats! Email me so we can discuss your two-week customized personal training plan. Thanks to everyone who participated, and a special thanks to my close runner-up participants: Alice, Steph, Mary, Sarina, and Dawn. I loved seeing all your healthy pictures online!

Did you miss any F&F posts this week?

If so, Friday is a good catch up day. 🙂

That’s what I’ve written, here’s what I’ve read:

Friday Favorites


Food & Recipes


Worksite wellness


Show some link love in the comments!

Hope everyone has an awesome weekend. I’m looking forward to a much-needed girly girls night tonight with my gym friends, lifting heavy things during my workouts, and busting through a lot of studying I need to catch up on. Okay, I’m not REALLY looking forward to studying, but it must be done. Do you have any good plans?

Catch you on Sunday when I’ll be announcing the two winners of the Fresh Foam giveaway. 🙂

High Intensity Blast: 10 Reps 20 Seconds

Hello, hello! Just dropping in with a quick workout for you guys today.

High Intensity Blast: 10 Reps 20 Seconds

I taught this workout when subbing for Kim’s Interval Training class last Wednesday. It’s definitely a shoulder burner after all those mountain climbers, don’t you think? All you need is one dumbbell and maybe a mat for this one.

The pattern is 10 reps of the strength move followed by 20 seconds of the corresponding cardio blast. Repeat that four times for the same pair before moving on to the next two moves in the workout. Because we took little to no rest in between sets, this workout took about thirty minutes to complete. If you take longer rest periods it would likely take more time than that, but we just finished our 45 minute time slot with 15 minutes of glute and ab work at the end.

If there are any questions about this, let me know. As always, I’m more than willing to explain any moves you may be unsure about.

Happy sweating!

–Let’s chat–
Where do you get excited to feel sore after a workout?

I love feeling it in my arms and abs!

Colorful Roasted Winter Vegetables

A couple of months ago, I hosted a winter wellness challenge for my group at work, and one of the small daily wellness challenges was to eat the colors of the rainbow throughout our meals and snacks of the day. Patrice brought in fun fruit skewers to help everyone out, but I prepped these vegetables from the night before to make sure I’d get my colors in.

Colorful Roasted Winter Vegetables

Colorful Roasted Winter Vegetables


  • 1 pound carrots
  • 1/2 pound turnips
  • 1 bunch radishes
  • 1 pound Brussels sprouts
  • Half of a yellow onion
  • 1/2 cup
  • 1 tbsp extra virgin olive oil
  • 3 garlic cloves, minced
  • Zest of one orange
  • Spices to taste: rosemary, thyme, crushed red pepper, ground pepper


  1. Wash all vegetables.
  2. Preheat oven to 425 degrees.
  3. Peel and slice the carrots and the turnips, then set aside.
  4. Cut the radishes into small cubes, then set aside.
  5. Cut the stalks off the Brussels sprouts, and then cut in half. Make sure to take off loose leaves.
  6. Peel and dice the onion (should equal about half of a cup).
  7. Place all vegetables in a large bowl, and then mix in the extra virgin olive oil with rosemary, thyme, ground pepper, orange zest, crushed red pepper, and minced garlic.
  8. Place vegetable and spice mixture in a baking dish and bake for 30 minutes or until tender.

Colorful Roasted Winter Vegetables

Sometimes I forget about the beauty of having a simple vegetable side dish with dinner. I liked the veggies in this dish because they provided a very dynamic flavor for winter, and I liked looking beyond the more traditional bell pepper, mushroom, onion, and broccoli type of vegetable dish. Each vegetable just contributed a unique flavor to the overall taste. Tim and I enjoyed these veggies with roasted chicken, but I think they would be nice served with pork or mixed with whole grains as well.


–Let’s chat–
What are your go to vegetables to include in a side dish? Do you prefer summer or winter vegetables? What winter vegetable is your favorite? Do you try to eat the colors of the rainbow every day?

Don’t forget my giveaway for two free pairs of the New Balance 980s is open until Friday!