Shoulder Sweets and Miracle Treats


Written by: Lauren Frederick

Wide Island View Hello again, all my fine, fitness enthusiasts! I hope you are all keeping warm and toasty during these colder nights. The changing of the seasons also brings about an onslaught of office colds. I know I can`t be the only one with teachers hacking up lungs to the left, to the right, and behind me! Be sure to build up your immune system now before you, too, become another cougher in the office!

And you know what`s a great way to keep your immune system top notch?


While that kotatsu and/or bed may seem like a brilliant idea after a long day at work, don`t give in to the temptation! Getting in at least 30 minutes of exercise each day will keep your immune system healthy and warm you up a little while you wait for your heaters to kick on. It’s a great way to stay in shape during these colder months.

Short on time or don`t know where to begin a workout? Well, you can always use one of the HIIT workouts I wrote about in my last article. But if you have forgotten about it or can`t be bothered to look it up, I have another great at-home workout routine to ensure a healthier and happier autumn and winter.

The power of the push-up should never be underestimated. I recently started the One Hundred Push Ups challenge, a free program that gradually increases your upper-body strength and endurance with only push-ups. You start by taking a self-evaluated test to see how many pushups you can physically do in one go. If you can do at least 13 pushups, you can do the hardest track of the pushup routine. If you can do fewer than 13, there are easier beginning routines to follow, so don`t be discouraged!

After the first workout, I honestly didn`t even feel like I had worked out. I mean, honestly, 10 minutes of pushups is supposed to be difficult? The next day, however, I woke up with sore shoulders, chest, upper back, and triceps. Needless to say, this thing works! The thing I like the most about this program is that it can be a workout regimen on its own (which I recommend for beginners) or you can work it in to your own fitness routine. What better way to finish off that long run than with a shoulder-blasting push-up session?  You can check out the official program here:

The first day goes as follows:

(Rest between each set for 60 seconds.)

Set 1: 10 push-ups

Set 2: 12 pushups

Set 3: 7 pushups

Set 4: 7 pushups

Set 5: As many pushups as you can (minimum must be 9)

Now that you have another workout to do, how about we fuel you up with a healthy breakfast or dessert? The best part is that it’s high in protein, low in calories, and absolutely delicious!

Recently, the Paleo diet has become popular among fitness and health fans alike. While I do not follow it by any means, some of the recipes are quite tasty and easy to make while living in a culinary-challenged Japanese apartment. One of my favorites is the (not so) Paleo crepe.

I call it the “not-so” Paleo, because I`m pretty sure cavemen didn`t have instant coffee or skillets, but I don`t know. I wasn`t there, after all.

Anyway, it`s a healthy, easy, and quick way to make a post-workout meal that is loaded with protein and will satisfy that sweet craving you may have during this holiday season. The instant coffee makes this a great breakfast, as well.

 “Not So” Paleo Crepes



  • 1 egg
  • 1 banana
  • 1 tsp of instant coffee (swap with chocolate, cinnamon, or any other flavor)
  • vanilla extract
  • sugar (If needed—the crepes do not come out very sweet, which I prefer, but adding in a spoonful of sugar won’t be too bad if you need it. Just keep in mind your calorie and nutritional goals.


  1. In a bowl, mash the banana until it`s smooth. If you have a food processor or a decent blender, use it. The banana should be the consistency of frosting. You do not want any lumps in your banana, otherwise you`re getting a weird omelet.
  2. Mix in the egg, coffee, and vanilla extract. Beat until the mixture is the consistency of pancake batter.
  3. Heat a medium-sized skillet. Use unsalted butter to grease the pan if needed.
  4. Pour half of the batter in to make one crepe at a time. You can pour it all in to get one giant crepe, but I find making 2 thin crepes works best. Cook as you would a regular crepe. If you’re adding any extras, such as banana chips or walnuts, add them right before you’re ready to flip the crepe.
  5. Serve and eat immediately. Feel good about eating something tasty and nutritious.


Well, there you have it, fitness folks! You’re now armed with a powerful workout and a healthy comfort food to help keep away the cold weather sickness! Good luck, my fellow warriors, and I’ll be sure to send more great fitness tips and recipes your way!