Pancakes and Iron Pumping

Hi everyone 😀 Happy Sunday! Hope you’re having a chillax and wonderful morning <3

Heaby, I celebrated Pancake Sunday 😀


Perfect protein pancakes with *real* maple Syrup and bananner.

It’s funny because I’m not really a pancake person. When we go out for breakfast, if I order wheat pancakes, I’m always stuffed to the brim and then hungry about 10 minutes later. Protein pancakes do the trick – I’ll share the recipe for mine sometime this week 🙂

It made me reminisce of my favorite pancakes everrrrrr.. from the The Good Egg (or what I call The Insanely Delicious Egg) in Tucson.


A what pancake, which I’ll usually get with a veggie omelet and fruit for staying powah


Tucson, I miss you.


Last night, the girls and I went to Jayme’s for dinner. It was one of those nights where I felt weird being food paparazzi, so I didn’t take pics, but the food was delicious 🙂 We also saw The Backup Plan which was ok… there were some parts where I was dying laughing and others when I was rolling my eyes to Jeni. I say it’s a renter.

Today is an off day from Insanity, so I’m just going to walk the puppers and get some chores and work done (fun, fun!). I’ll also sneak up to the yoga room for a restorative podcast. Tonight, a bunch of the wives are taking their dogs to the new dog park and having a picnic- should be a blasty.

See ya later today <3



Something to do: NEW Iron Pumping plan!

As ya’ll know, I created a workout for Caitlin when she told me she wanted to get more into weight training.

The HTP Intro To Iron Pumping was born 😀 She did extremely well with the plan (as did many of you lovely bloggies) but eventually found herself getting a little bored with the weight training and lacking motivation. Weight training isn’t for the faint of heart and it definitely takes a lot to get into it, especially when you’re going at it alone. So this time, instead of a very structured muscle group plan, I created one that’s a little hodge podge so that all muscle groups are worked during the week, but so that it may not seem so redundant. (It’s also good to change your muscle splits every 6 weeks or so to prevent plateaus)

So now it’s time for the HTP Intermediate Iron Pumping Plan 😀

Here are some tips for the following workout plan:

-Combine with cardio (5 days per week, alternating intensities between interval speed training, steady state and hills)

-Perform weight exercises on non-consecutive days in addition to a shorter cardio workout on that day (maybe 20 minutes of higher-intensity cardio)

3 sets of 10-12 reps for each workout with 30 seconds of rest in between each set –just take a short rest in between sets and you’ll know when you’re ready to start the next one

-Choose weights that are challenging but that you can fully complete at least 10 reps at that weight for each set- you’ll need to push yourself to finish the last two reps of each set. If you can easily do 15 or more reps of that exercise with the current weight, you’ll know it’s time to increase the weight

-Begin each weight session with a 5-minute cardio warm-up and remember to stretch and cool down when you’re finished

-Follow each workout session with a high-quality protein source 30-60 minutes following the workout sesh (like cheese and an apple, a small protein smoothie, or check out this page for other snack ideas)

-Remember that healthy eating has so much to do with fitness and weight loss improvement—what we look like is 80% nutrition, 10% working out, and 10% genetics. Pair every fitness routine with clean and healthy eats 😀

-As always, honor your injuries and needs. If you’re injured or feel pain (as opposed to a “burn”), don’t do it! Double-check with a trainer for proper form on exercises and with a doc if you’re beginning a new fitness program

Intermediate Iron Pumping Workout

Day 1:

Overhead press with twist

Bent-over row and kickback

Saxon Side Bend

Bench Push Up

Plie Squat with inner thigh squeeze (place a larger stability ball in between your heels; as you squat down, touch your booty to the ball before standing back up. As you stand up, using your inner thigh muscles, squeeze the stability ball)

Hanging Leg Raises


Day 2:

Sumo Deadlift

Side squat and leg raise

Dumbbell hammer curls

Supine Tricep extension

Pilates double leg stretch

Ultimate toe touch

Seated row

Lateral to front raises (bring the weights up to your sides (lateral raise) –making your body a capital “T”- then continue to bring the weights forward from the “T” position, so that your arms are extended straight in front of you, with the weights at the same level as your chest. Bring the weights down and repeat)


Day 3:

Lat pulldown

Back extension 

Switching lunges (at about :49 in the video— if you have knee probs, skip out on these or do regular ol’ lunges if they don’t cause pain)

Bosu calf raises (if these aren’t challenging enough, put the Bosu close to a wall and lightly hold the wall for balance; wrap one leg around the back of your opposite ankle and do one leg at a time)

Plank to side plank, back to plank, then side plank on the opposite side (go for 20-30 seconds of each plank, for 1 min 20 seconds total). Rest. Repeat 2 more times.

Sumo Squat and curl

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  1. Nicole @ Geek Turned Athlete on May 2, 2010 at 10:37 am

    I miss Tucson too!! Did you ever go to Feast or 58 degrees? Miss those places so badly including The Good Egg.

    I need a change in my weight lifting plan too! I might take yours into consideration with a triathlon approach!

    • Fitnessista on May 2, 2010 at 10:38 am

      feast was so delicious! they had awesome little cookies there, too 🙂 i’ve never been to 58 degrees, must check it out

  2. kristi (sweet cheeks) on May 2, 2010 at 10:40 am

    great workout! I will definitely save this one. I love me some strength training!!

    have a lovely sunday! xoxo

  3. Mo on May 2, 2010 at 10:44 am

    Good Morning!

    Wanted to share that I just got myself a spirulizer – and I absolutely love it. My husband came home from work yesterday and I dragged him immediately into the kitchen to spirulize some zucchini for him. I was so proud of my new gadget – he just laughed at me. I ran out of produce to spirulize and was digging around the kitchen for more! I am such a geek. Would never have known about this if it wasn’t for you – so thank you! Enjoy the rest of your weekend. Oh, and please take pictures of your puppy park outing!


    • Fitnessista on May 2, 2010 at 10:46 am

      i’m so glad you like it! i’ll definitely take lots of puppy pictures 🙂

  4. Nicci@NiftyEats on May 2, 2010 at 10:46 am

    I love pancakes on a Sunday morning, I’m actually making some with strawberries on top.

  5. Nicole on May 2, 2010 at 11:04 am

    Great workout Gina!! I lovvve my weights. By the way, your plates are so cute. Where do you get them? I love the different shapes and the decor of them!! Well its 8:00 a.m. off to pilates and Hot Yoga woot woo. Have a beautiful day. 🙂

    • Fitnessista on May 2, 2010 at 11:08 am

      have fun at pilates and hot yoga!
      my nana hooks me up with all of the fun plates for the blog- she sends them from tucson 🙂

  6. on May 2, 2010 at 11:13 am

    iron pumping! – i love the plan.

    have a good pilates/yoga sesh. xoxo

  7. Nicole on May 2, 2010 at 11:13 am

    Hi Gina, Great workout, I love me some weights. By the way where do you buy your cute dishes, I love the decor’ of them and the different shapes.
    It’s 8:00 a.m. (cali time) I’m off too pilates and hot yoga, woot woo. Have a great day today. Luv your puppers sooo cute. 🙂

  8. on May 2, 2010 at 11:14 am

    oops. i meant to say to nicole.

    lol. but have a good iron pumping sesh to you. lol silly me.

  9. Nicole on May 2, 2010 at 11:15 am

    sorry for the repeat 🙂 Your one lucky ducky 🙂

  10. Chelsea @ One Healthy Munchkin on May 2, 2010 at 11:30 am

    I’m not really a pancake person either because they’re usually so unhealthy at restaurants! Way too much sugah and buttah my for liking.

    I can’t wait for you to post your recipe so that I can make some pancakes I feel good about eating. 🙂

  11. jen trinque @ recipes for creativity on May 2, 2010 at 11:36 am

    I am really glad you posted this, because I, too, get bored so quickly with weight training! I’ve committed myself to strength training 3 times per week, and having this to refer to will help keep me going. I hope!

  12. Chloe (Naturally Frugal) on May 2, 2010 at 12:11 pm

    I sign up for a weight training class because otherwise I would definitely NOT do it – it is extremely hard to find that motivation! Pancakes also fill me up, but then I find that I’m hungry again 2 hours later. I usually have to add peanut butter or something to them for “sticking power”. Have a great Sunday!

  13. Allison @ Food For Healing on May 2, 2010 at 12:12 pm

    thats too bad you didn’t take pictures from the night, But i know how your feel! its understandable.
    that sucks that the movie wasn’t that good, i think we will definitely wait to rent it later.

    Nice to see the workouts up again! Good motivation!!

  14. Katie on May 2, 2010 at 12:18 pm

    Yay for the new intermedite iron pumping! Thanks for that!

  15. Run Sarah on May 2, 2010 at 12:32 pm

    I may have to try out your workout routine – I need something a bit more structured! Cant wait to hear your protein pancake recipe.

  16. Karyn on May 2, 2010 at 12:32 pm

    thanks for the iron pumping. i love how it doesn’t look super time intensive like the one i currently do, the longer the workout for lifting the more i dread it

    • Fitnessista on May 2, 2010 at 12:34 pm

      i’m all about quick and effective. being at the gym for longer than an hour is a time suck, ya know??

  17. Beth @ Beth's Journey to Thin on May 2, 2010 at 12:35 pm

    I love pancakes but only really like to make them at home rather than get them at a restaurant. I made some with 1/2 scoop of protein powder on Friday and they kept me full for hours! I used the flax-matters mix which is whole wheat with milled flax through it, some rolled oats, egg whites, and almond milk and they turned out awesome. Added some PB&J and dark chocolate chips… amaaaaazing.

  18. Jessica @ How Sweet It Is on May 2, 2010 at 1:03 pm

    I can’t wait for your protein pancake recipe, girl!! 🙂

  19. Jessica on May 2, 2010 at 1:32 pm

    If you’ve been missing Tucson…then you should come visit!!! 😀
    Although, I head home (CA) for summer in just two weeks! Which i’m super stoked about too. Also excited for the protein pancake recipe, especially since i’ll be able to cook it up and try it out for myself in just a few weeks!

  20. Maria on May 2, 2010 at 1:44 pm

    Hey, thanks for the workout plans! I actually didn’t start reading your blog until after the previous post so I am so happy you linked back to it! I have been looking for a beginner weight training plan and think I am going to try the first one. Weird question, but can you mimic the weight machine movements with free weights for the same results? Like, with the cable tricep extension, can I use two 3lb (<-I have to start small) dumbbells instead? Thanks so much! 🙂

  21. Maria on May 2, 2010 at 1:45 pm

    Hey, thanks for the workout plans! I actually didn’t start reading your blog until after the previous post so I am so happy you linked back to it! I have been looking for a beginner weight training plan and think I am going to try the first one. Weird question, but can you mimic the weight machine movements with free weights for the same results? Like, with the cable tricep extension, can I use two 3lb (<-I have to start small) dumbbells instead? Thanks so much! 🙂

  22. Laury @ thefitnessriot on May 2, 2010 at 2:03 pm

    Great workout! Planks are my all time fav! I often post workouts based on the many faces of planks 🙂

    I never heard the “Arnold Press” called shoulder press with a twist, I had to click to see what it was…love that move!

  23. Jewels on May 2, 2010 at 2:07 pm

    I just completed my second half marathon which conditions and injuries made a lot more difficult

    I too am going to say goodbye to running for a bit, thank u for sharing your feelings about saying”goodbye for now” to running. I was feeling kind of down about it but you are a great Inspiration on the many fun and different ways to stay fit.

    Enjoy your sunday!

  24. Michelle @ Give Me the Almond Butter on May 2, 2010 at 2:46 pm

    I am such a pancake person. I absolutely crave them. But I agree, they don’t give me very much staying power unless I go to IHOP or something.

  25. LisaG on May 2, 2010 at 3:12 pm

    I’ll take the omelet and fruit over pancakes anyday. They stick with me better.

  26. Christina on May 2, 2010 at 3:53 pm

    Pancakes are a required weekend breakfast for me. I could probably eat them every day and not get bored!

  27. Karissa @ CardioFoodie on May 2, 2010 at 3:53 pm

    Thanks for the plan! I never know what I am going to do when I start strength training.

  28. Christie on May 2, 2010 at 4:09 pm

    I love when you post your workout plans. I don’t always follow them to the “t” but I get a lot of good ideas from there. Also, I can’t wait for the protein pancake. I have a pretty good one I’ve been using but I’d love to see what you came up with 😉

  29. Sarah on May 2, 2010 at 4:35 pm

    Thanks you Gina – just re-joined a gym today to get access to some cross-training options to add to my running and this will be perfect!

  30. natalie b on May 2, 2010 at 6:01 pm

    i have a question for you: i’ve been told i’m skinny-fat… how do i lose skinny-fat without losing weight?

    • Fitnessista on May 2, 2010 at 8:26 pm

      iron pumping! and lots of carbs + protein to help your muscles repair

  31. maris on May 2, 2010 at 7:29 pm

    Hi Gina, the pancakes look great,, just wanted to comment on the good egg in tucson. went there for vaca and loved it so much that I went there for breakfast EVERY DAY!

    • Fitnessista on May 2, 2010 at 8:25 pm

      ahaha i love it!! we usually do that, too. if we’re nearby, it’s good egg for breakfast… or lunch 🙂

  32. Lisa (I'm an Okie) on May 2, 2010 at 7:30 pm

    I’m the same way with pancakes—I can eat and eat and eat them and they dont fill me up unless I make my protein pancakes!

  33. Katherine on May 2, 2010 at 7:35 pm

    this is great! I need to learn how to rotate muscle groups through the days; I think I just end up fatiguing the same ones day after day

    • Fitnessista on May 2, 2010 at 8:24 pm

      yes! you definitely need to give your muscles a chance to rest and grow back stronger 🙂

  34. tiffany on May 2, 2010 at 7:59 pm

    yay! i love your workout routines! just a question, though, would these routines work as circuits? or do we have to complete the 3 sets before moving onto the next one?

    thanks and you’re awesome! 🙂

    • Fitnessista on May 2, 2010 at 8:23 pm

      they would totally work as circuits 🙂

  35. Kristin (Cook, Bake and Nibble) on May 2, 2010 at 8:09 pm

    I’m not really a pancake person either, but if they’re good, they’re good!! 🙂

  36. Stephanie on May 2, 2010 at 9:36 pm

    Gina, your iron pumping plan looks awesome I will definitely be trying it once I get over my injury. I do have a question though, about a month ago I took a weight lifting class at the gym, the next day my knees were killing me and I found out I had sprained both knees. I have been weight lifting for about a year and never had problems before this, is there anything I can do to prevent this from happening again? It has definitely scared me a little to weight lift again even though I had seen so many benefits. Not being able to work out for 4 weeks has been torture for me as I’m sure you understand since you also had a knee injury.

    Thanks for the awesome weightlifting plan!

    • Fitnessista on May 2, 2010 at 9:53 pm

      hey girl,
      what kind of moves were you doing when you sprained your knees?? you may be lifting too heavy or not have correct form on a certain exercise. let me know and we’ll see if we can figure it out!

      • Stephanie on May 2, 2010 at 10:19 pm

        Thanks for getting back to me so fast! The class I took was a type of body pump class and a lot of the moves were fast paced and had us bending our knees for long durations. The trainer had us doing a lot of squats with a barbell, along with deadlifts, and lunges. The weights were lower then I typically used so I don’t think it was too heavy. Maybe it was the repetitive motion of bending my knees? I don’t know if this would be a factor but I was also training for my first 10k race at the time, but I was following a training plan.

        • Fitnessista on May 2, 2010 at 10:27 pm

          yeah it definitely sounds like overtraining on top of your 10k training plan. make sure to take it easier on your legs weights-wise if you’re following a running training schedule. i usually prefer not to run on a consecutive day that i worked my legs (like not run tues and do legs wed; run on monday and do legs wednesday), or run on the same day so that my legs would be resting (like run + legs on thursday, arms or off on friday)

  37. Bernadette on May 2, 2010 at 10:37 pm

    I am excited to try your workout this week 🙂

    • Fitnessista on May 3, 2010 at 9:45 am

      let me know how you like it 🙂

  38. Sara on May 3, 2010 at 12:03 am

    Yay iron pumping! Thanks!!!!

  39. Heather McD (Heather Eats Almond Butter) on May 3, 2010 at 8:05 am

    The Good Egg is one of my most favorite things about Arizona. It really needs to come to the Southeast!

    So, I hear you might be back in Tucson in the fall. So exciting Gina. Hopefully, you’ll be there next time we’re in Phoenix! We should of course meet up one Sunday at the Good Egg for pancakes. 🙂

    Love you sweet friend, and I hope you have a wonderful week. 🙂

  40. Raya @ Raya Runs on May 3, 2010 at 1:03 pm

    Mmmmm I’m drooling over your pancake picture!! Would love it if you post the recipe 🙂

  41. brittney on May 3, 2010 at 1:03 pm

    Yay! New weights work out!

  42. Alicia on May 4, 2010 at 3:56 pm

    YUM Pancakes look delish! I’m starting to eat them more often on Sundays. I’ll have to try your recipe!

    YAY New workout!!!!

  43. Allison on June 8, 2010 at 5:16 pm

    Your pancakes looks awesome. Also, your strength training plan looks like it would be a great one! I need to revamp my, so I’ll give your a shot. Have you heard of Weight Loss Buddy, a free online weight management tool. It’s a pretty nice resource since you can track all you numbers, goals, weight loss buddies and even has charts and video chatting options.

  44. Jessica Schwartz on September 20, 2011 at 12:23 pm

    Thanks so much for posting this weights workout. I always turn to your site when I need to mix up my workouts and keep my body guessing. It’s such a great resource!

  45. Maddy on April 9, 2012 at 1:01 am

    Quick question…if I’m looking to split this up into two days per week, what would be the best way to do this? I do power yoga once a week, and four days of strength training has been too much for my body in the past. Thanks for your always-awesome weights workouts! You’re what got me over my anxiety to start weight training! 🙂

    • Fitnessista on April 9, 2012 at 11:48 am

      i would just do two out of the three days, and each week alternate which two days of exercises you choose. hope this helps a little and i’m so glad you’re enjoying the workouts!

      • Madeline on April 11, 2012 at 1:11 am

        I didnt even think of that option…Thank you so much!!

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