Early Morning DUFifty Workout + Energy Bites (& Promo Code)

I hate to keep complaining about this cold, but it has seriously dictated the intensity of my exercise over the past several days. Monday morning I decided that I would do an at home strength workout minus significant cardio movements (really focusing on taking my time and using appropriate form). I have been going to bed early, and my daughter has been sleeping through the night, so I was able to wake up early to squeeze in what turned into a 25 minute workout.

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Grab a pair of dumbbells. That’s it. I did this entire workout inside using nothing more than my weights.

Warm up – For 2-3 minutes, I warmed up my muscles. I started by walking in place, slowly progressing to a light jog in place. I then completed several jumping jacks, body weight squats and imperial walkers.

DUFifty Workout – Yes! It has been so long since I posted a DUFifty workout. DUFifty is my way of saying the workout that I am describing is a FlyJenDuf original workout in which over several sets of exercises, you will complete fifty repetitions of each exercise. Complete the following exercises sequentially. For your first set, complete 20 reps of each exercise. For your second and third set, complete 15 reps of each exercise. That’s right, three sets total.

  • Weighted Squats
  • Pushups
  • Bicep Curls
  • Knee to Elbow Plank Hold
  • Single Leg Dead Lift (complete described reps on each leg)
  • Shoulder Press
  • Tricep Kickback
  • Weighted Fire Hydrant/Weight Hamstring Kickback Combo (Do total reps for each exercise, for each leg)

I want you to notice that in this workout I have attempted to incorporate a good variety of push/pull exercises for both upper and lower body. Ideally, I would squeeze in another ab exercise if I was not pregnant. Abs are getting harder and harder for me. If you would like to add an ab exercise in, do so!

Energy Bites

Weather in Charlotte this weekend was dreary. I had some extra time to spend in the kitchen while we watched football Sunday afternoon. I recently got a sample package of Hemp Hearts from Manitoba Harvest that I was eager to try. I have to be honest. If I hadn’t gone down this fitness blog route, I probably wouldn’t have known much about the company. However, I am grateful for the opportunity.

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I am always looking for easy ways to incorporate protein into my diet without using harsh additives and sacrificing taste. These things do the trick. There are super easy ways to use the product without changing anything about your diet: throw them on a salad, cereal, yogurt or even add them to a smoothie. Consistency is that of a ground nut and it has the taste of a pine nut. How much protein is actually in this stuff? In a 30 gram serving, 10 grams of protein! On top of that, this is a completely raw product (i.e. whole made from ONE ingredient).

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I never go the easy route, so I decided I would scan the website for a seemingly simple recipe to throw together with ingredients that we had at the house. Alas, energy bites. Here is what you need (along with some substitutes):

  • 1 cup oatmeal (not quick cook – I used steel cut)
  • ½ cup of nut butter (recipe calls for almond butter, but you could just as easily use peanut)
  • 1/3 cup of agave sugar
  • 1 cup coconut flakes
  • ½ cup ground flaxseed
  • ½ cup chocolate chips
  • 1 tsp vanilla
  • ½ cup hemp hearts

Put all ingredients, except hemp hearts in a bowl and mix. From here, I put the mix in the refrigerator for 30 minutes.

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After 30 minutes, I poured my hemp hearts onto a piece of parchment paper. Using the mix that I had put together, I made several small balls that I rolled in the hemp hearts (so that the outside was covered).

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I have to be careful with my raw agave sugar intake (due to being pregnant), so I only took a small sample. Funny thing is – my husband loved these things! They can be stored for up to a week in an airtight container if you can keep them around that long.

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Like what you hear? Guess what? If you are reading this post and want to try these hemp hearts, I am going to give you a promotional code. When you go to checkout, enter the following code: HHSweatPink14. This will get you 20% off. Who doesn’t love a discount? I guarantee it will be worth the try! I’m going to take advantage of the discount myself.

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