Don’t you love those workouts where you wake up the next day with the most delightful DOMS (delayed onset muscle soreness) and just know that you really pushed yourself and accomplished something? My legs are pleasantly sore from my speed squats with chains and banded goodmornings that I did on Monday and I’m loving the feeling.


Something Steve has added to my programming has been some tempo work. Tempo training can help you increase your endurance, and can help aid in recovery if done a certain way. My training includes me working at about 75% of my max capacity 3 times a week with varying distances. I’ve done it using light sprints and also with the prowler. You don’t want to build up any lactic acid while you’re doing it and need to make sure you’re going hard enough without overdoing it. I do this training on my non-strength days and you don’t want to make more muscle recovery time for yourself by going too hard. I’ve been doing 2-5 sets with 2-5 min active rests sets in between. For my active rest I’ll usually do some light abs, medicine ball work, or something just to keep the heart rate from dropping too much.


I’ve taken on this new-to-me training to improve my cardio and get ready for the 18km I have to face at Tough Mudder in Toronto this coming August. I am definitely not a runner by nature, honestly, I get kinda bored when I run. I know a lot of people who absolutely love it and zone out and enjoy that as ‘me’ time but I’m just not one of those people.


I’ve also tried something new-to-me in the kitchen: overnight oats! I’ve seen these on countless blogs but never had the urge to try them. Then the other day I had an almost empty almond butter jar and thought ‘let’s give this a shot’. After looking around to make sure I had everything I needed I realized I was out of chia seeds, which pretty much everyone uses to thicken their oats. People who know me know that once I’m set on something I won’t let it go. After some searching I figured I would just reduce the amount of other liquid and see how it turned out, I mean I’ve never had them before so I really wouldn’t know if they were bad.


So here’s how I made my overnight oats:


  • 2/3 cup of oats
  • 1/2 cup water
  • 1/2 cup greek yogurt
  • 1 tbsp sugar free raspberry jam
  • 2 tbsp mulberries
  • 1 tsp cinnamon (LOVE cinnamon)
  • Sweetener to taste (1-2 tsp)
  • Almond butter remnants


I just mixed everything together in the almond butter jar, let it sit overnight, and then dug in the next morning.


IMG_20120724_042429       IMG_20120724_042441


After my first bite I wasn’t sure if I liked it or not. I mean they were creamy, but they were also cold, and I’ve never had cold oats before. However as I went in for my second and third bites I began to appreciate the cool creaminess that these oats had. The greek yogurt made it deliciously rich.


I will definitely be making these oats again!


I’m off to make dinner for that gorgeous man of mine, hope you all have a wonderful night!




Have you made overnight oats before?

Any ingredient combos I should try?




Keeping up the Tempo
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10 thoughts on “Keeping up the Tempo

  • July 25, 2012 at 11:27 pm

    your method of training is so interesting to me, love 🙂 I love hearing about it and how you’re doing <3

    I have had overnight oats several times, but they definitely aren't my favourite like some other people. I've tried different ratios of milk to yogurt to oats to chia seeds, etc. and they just aren't my favourite – I guess I have to be in the mood for them 😉 I do like chocolate raspberry flavour combo or vanilla lemon and blueberry 🙂
    Meg recently posted..Get Me to the GrillMy Profile

    • July 27, 2012 at 5:22 pm

      I think they will have to be something I’m in the mood for too. I don’t care if it’s the middle of summer, I still like hot oats!

  • July 26, 2012 at 2:52 am

    Haha, I remember the first (and only!) time I had overnight oats. I was prepared for ‘OMG the best thing ever’ based on others’ blogs, but I hated it. I’ll take my regular boring oatmeal, thanks!
    Tara @ Sweat like a Pig recently posted..Why I stopped cuttingMy Profile

    • July 27, 2012 at 5:21 pm

      Haha ya I was definitely underwhelmed at first, but they grew on me. Hot is still definitely my fav.

  • July 27, 2012 at 8:12 am

    I’ve made overnight oats a bunch of times, but I usually use almond milk + chia seeds instead of yogurt. I’ve tried using yogurt in them before and it wasn’t my favourite! 😛 Overall I MUCH prefer hot oatmeal though – so much more tasty and satisfying!
    Chelsea @ One Healthy Munchkin recently posted..Knee/hip updateMy Profile

    • July 27, 2012 at 5:19 pm

      Ya I think hot oats will always be the favourite, they are definitely more satisfying!


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