Exercise: Burn Off the Holidays Workout

Hi all! I hope everyone had an amazing Christmas! I defiantly did, I was lucky enough to spend half of the holiday in good ole Chi town and half in lovely Naples with two wonderful families. Santa was also good to me :-). I went a little overboard with all the carbs, man can those midwesterners eat bread!! So despite my plan of eating in moderation, I would have to admit I went a little crazy. But that is ok! It is another day, fresh start and the holidays are over and I am ready to kick my butt and yours!! This workout is serious!! It is packed with cardio busting moves to help you burn calories for the holiday season.  This is a time challenge, do it as fast as humanly possible and make sure your form is perfect!

100 High Knees
with chest out and core tight, bring one knee up to the chest, switch moving as quickly as you can, you may also jump rope instead if you have the space (I would demolish something in my little house)
15 Alternating Squat to Reverse Lunge & Twist (15 each leg)
start in a squat, hold hips low, abs tight and step back right leg into a lunge, with straight arms tap left    hand outside of left foot, then windmill arms and tap right hand inside of left foot, push back into squat   and switch. If this is difficult try not using the arms or just do alternating lunges.
25 Jack Squats
start in a squat with feet close together, staying low with the abs tight, jump out so the legs are wide, jump back in, STAY LOW! To ease this one just do regular jumping jacks
25 Body Rows or Pullups (or lat pull downs with an elastic tube)
Under a smith bar or dip station, keep body in a straight line with core tight and pull up squeezing your shoulder blades together as you open the chest. For more of a challenge do pullups. To make it easier secure an elastic band high, pull down the tube so that your elbows wing out and your shoulder blades squeeze together
100 High Knees
20 Squat Thrust to Side Plank Leg Lift
squat down and place hands on the floor, jump the legs back into plank with very tight abs, feet should be about hip width apart, lift the left arm up high as you twist the left hip up towards the ceiling, pause at the top and slowly lift the left leg up off the floor as high as you can-keep core super tight! Bring leg down and rotate to the right side and repeat. Then jump back up to a squat position and stand-repeat 20 times. To make this easier, avoid the jumps and step back and avoid the leg raise until you are ready. To make this challenging, add a pushup before each side plank.
25 Jack Squats
20 Knee In Butt Squeeze Pushup (10 on each leg)
start in a plank with core tight, as you descend down to the floor simultaneously bring your right knee in towards your right elbow, as you pushup bring the right leg back straight and lift up until you feel your butt squeeze but do not arch your back! To modify this you can do regular pushups or try them on your knees
100 High Knees
30 Chop Squats with Weight (15 on each side)
holding a dumbbell or medicine ball (or whatever you have that feels heavy enough for you) squat bringing the weight to your right foot, contract the abs as you stand up and rotate the ball over your left shoulder, keep weight moving in a diagonal line. Do 15 then switch sides. Make sure the weight is heavy enough for you to feel it. To make this easier you may obviously use a lighter weight or none at all (clasping the hands together)
25 Jack Squats

I did this workout in 17min and 23sec...good luck!!!

Info: Holiday Tips

So the Holidays are here along with parties, shopping, presents, family and food. This time of year is truly amazing. Everyone seems a little bit more cheerier, more gracious and more appreciative. It is a time where we come together and celebrate life with the people we love the most. It is also a time for a great deal of stress, unhealthy food and over eating. There is absolutely no reason we cant enjoy our favorite foods. That awesome casserole your aunt makes or those indulging cookies your mom has made every year since you can remember can still be savored. The key is MODERATION. And all that holiday stress of making sure you sent out your Christmas cards to your distant cousins and getting your husband the perfect gift can take its toll on our waist lines and health. The key to this is WORKOUTS. So one here we have both! Tips in moderating your foods so you don't overeat and great kick butt workouts. Some great tips are below and the workouts...well choose one and enjoy some stress busting!

1. Before every cocktail, beer or wine drink a glass of water. Of the 3, the best choice would be red wine, then light beer, then a light cocktail (and that does not mean eggnog and brandy or whatever they put in that stuff). You can even sub the second or third alcoholic beverage with some sparkling water with a lime, try drinking it in a wine glass to make it a little more special.

2. Do not hang out where the food is, mingle and chat with everyone. So what if you have to listen to your grandpa's story of how he built something with his bare hands and some scrap metal again. He will appreciate the attention and you will avoid eating all the 20 types of cookies your mom made.

3. Load up on veggies and go light on the unhealthy carbs and starches such as potatoes and bread. Be careful of veggie casseroles too, those are full of butters, creams and cheeses.

4. Move around after dinner. Help clear the table, do the dishes and straighten up. Try to even go for a quick walk if you are lucky enough to live in a place with decent weather (ah hem Floridians).

5. If you know you are a sucker for desserts, go light on your starches and carbs...and vice versa. I know this year my mom is making Yorkshire puddings (my fav!!) so I am going to try not to eat every cookie she made. Count on me doing some serious training too.

6. Avoid starving yourself all day until the big meal. People do this all the time!! They don't eat all day, then dinner hits and bam!! They eat 5000 calories on a sluggish starving metabolism. Eat light, clean (unprocessed fresh foods) healthy meals and snacks during the day. This will keep your metabolism on even kiel and you wont want to eat the whole pork roast and everything else on the table all by yourself.

7. Savor your food. Take your time and enjoy the food you are eating instead of shoveling it in (like a certain husband I know). Savor each and every bite, making the goodness last!

8. Enjoy your family and laugh. Remember the whole point of the holidays is to be with loved ones, although the food is good too, spending time with family and friends is the true meaning of holiday get togethers.

Merry Christmas and Happy Holidays EVERYONE!!!

Exercise: Holy Hips and Hammies!

This is a workout that focuses on all 3 of our gluteals (your tush and the sides of the tush) and hamstrings (backs of the thighs) and it kills!! I was sore for 2 days after. These exercises take focus however. You have to feel each repetition and really squeeze the proper muscles. This is not one you can just fly through and go through the motions. Honestly no workout should be like that. Exercise works best and gives us the best results when we actually focus and feel the muscles contracting. I put the exercises below, see the tutorial for further instructions. Have fun with those hips and hammies :-)

1) Skater Lunges   

    25 each side

2) Elevated Single Leg Bridge with Leg Lift  

    25 each (go straight into #3 before switching legs!)

3) Single Leg Bridge Pulses  

    25 each

4) Half Squat Hold with Lateral Leg Raises  

    20 each (do whole set on left, then right)

5) Gate Pose with Leg Raises 

    30 each

6) Single Leg Bridges with Legs Crossed Wide 

    25 each (go straight into #7 before switching legs!)

7) Single Leg Bridge Pulses 

    25 each

8) Half Squat Hold with Alternated Lateral Leg Raises 

    25 on each alternate sides

9) Side Plank with Straight Arm and Single Leg Raise 

    (bottom hip still)  25 each (go straight to #10 before switching legs!)

10) Side Plank with Forearm and Single Leg Raise 

    (bottom hip moves up and down) 25 each

Exercise: Tabata Intense Whole Body WORKout!

Hi again everyone!

Today I put together another Tabata workout (for more info on Tabata check out my post http://moveyourbodyathome.blogspot.com/2011/10/info-tabata-training.html). Every large muscle in your body will be used for this workout. 

There are 7 exercises you will do for 4 minutes a piece with a minute break in between, totaling 34 minutes. Use http://www.beach-fitness.com/tabata/ as a timer to help you keep track of your intervals. When you pull up this site there is a button in the top left corner that says "tabata this" click it. When it comes up you can put 7 in the total number of tabatas and the 8 rounds with 20 seconds on and 10 seconds off should already be set up. For the rest time I put in 60 seconds. Try to only take 1 minute breaks- tops, the goal of this workout is to really push yourself and keep your heart rate up. However if this is really tough for you just be safe and take as much time as needed to recover, you can press pause at the bottom of the screen. Always be smart! This routine may look simple but it is very challenging.

Here are the exercises, see the video below for the tutorial and instructions:

1) Medicine Ball Squats

2) Walking Pushups

3) Alternating Reverse Lunges

4) Body Row or Band Row

5) Jack Knives

6) Alternating Side Lunges

7) Leg Abduction Crunch

Here are my scores for the 8 rounds total with 60 second breaks in between 

1. Squats  105

2. Pushups  64

3. Lunges (with 2 20lb dumbbells) 68

4. Body Row 68...and these were so so tough!

5. Jack Knife (with 9lb medicine ball for 4 sets only) 64

6. Side Lunge (with one 20lb) 70

7. Crunch (supported neck 4 sets at the end, but kept legs straight) 105

PS, I was sore for 3 days! xo

Exercise: 12 Minutes- No Excuses

This was a short but intense killer! It is an interval train that lasts exactly 12 minutes. This is the time of year for me when I am slammed at work. I have very little time to workout myself. But no excuses, this routine did the trick and I felt like I at least got a little something in. I burned 171 calories, which is pretty good for such a small amount of time. So think, if you have the time and ended up doubling this you would have burned a hefty 342 (average 130 pound woman, if you weigh more than you will burn more). Not bad for 24 minutes! Although I was mentally and physically drained from work, I could always handle a measly 12 minutes (my showers are longer!).

For this workout you may use the site: http://www.beach-fitness.com/tabata/. Put in 3 rounds with 30 seconds on and 30 seconds off (although you will be "on" the whole time). Also make sure you check the box at the bottom that says "include last rest", it is down by the start button. So you will do 2 exercises back to back for 3 minutes-no rest. You have to do this 4 times, there are 8 exercises total. See below:

SET YOUR TIMER AND START
Mountain Climbers  30 seconds
Pushups 30 seconds
REPEAT 3 times/rounds

break if needed (no more than a minute)

RE START TIMER

Pull Ups  30 seconds

Jump Lunges 30 seconds

REPEAT 3 times/rounds

break if needed (no more than a minute)

RE START TIMER

Hip Flexion Kicks  30 seconds

Knee Ups 30 seconds

REPEAT 3 times/rounds

(see side bar for equipment)

break if needed (no more than a minute)

RE START TIMER

Jumping Side Lunges  30 seconds

Skaters 30 seconds

REPEAT 3 times/rounds

YAY you are done! But of course feel free to do again, dont let me stop ya!

Exercise: Perfect 10 Abs

This workout is a time challenge, you will complete what you can as fast as you can with good form and your goal is to beat me!! I would love it if you all beat me! If your abs aren't literally smoking after this workout I would love to train you personally. ;-) No equipment necessary except gumption!
Below are the 3 sets of exercises, there are 2 different exercises per set. Each set you will do 10 times!! So set 1 you will do 100 seconds of elbow plank total and 100 mountain climbers total. It is killer!! Take breaks if you need them (I had my fair share of them) to let those muscles cool off then start right back up where you left off. I added some modifications to a few of the exercises. Good luck and show off those six packs!

10 seconds elbow plank
10 mountain climbers
        10 times

10 double leg drops
10 crunch and reach
        10 times

10 side crunches left
10 side planks left
10 side crunches right
10 side planks right
       10 times
    (5 times each)

The toughest part for me were those leg drops-phew they killed me. I had to take a few breaks during that one but I didn't stop my stopwatch. If you need breaks or to modify please do so!! You can always try the workout again in a few days and see if you got stronger, but do NOT sacrifice your form or get hurt!! I finished this workout in 18:28 minutes.....BEAT ME!!

Exercise: Thanksgiving Fat Massacre

Hi everyone!
Hope everyone of you had a wonderful Thanksgiving and enjoyed the holidays with someone special. When I was younger I thought Thanksgiving was my favorite holiday because of the food, but now as I got older and wiser (I hope) I realize it wasn't about the food at all. It was about who I was with. Up until I was an adult I had many great memories with my mom, dad, sis, aunts, uncles and grandparents. We sat, ate, watched football and had some laughs and the occasional family drama. The food was always top notch! When I first moved to Florida I was lucky enough to spend it with my lovely aunt (who is a magical cook), uncle and goofball cousins. And then I met Scotty, who I am most thankful for of all this year. Not only did he welcome me but his family did too. So Thanksgiving now is a time where I cherish family, new and old, and give thanks to each and everyone of them...love you all!!

Ok enough mush now I want to kick your butt and burn off of that stuffing and three slices of pumpkin pie you ate!! I hope you enjoyed it, as you should ;-) now get to work!!

This workout is crazy tough and keeps you moving, it should take you 10-20min tops. Be safe and take breaks when you need them but be sure to push yourself and be your very best. Always keep your abs tight. This is a time challenge done in 4 parts. Complete the number of each part and try to beat my time (and if you do it again, beat your last time). Have fun and try to enjoy when you arent cursing me.

***********************************************

3 Single Leg Squat Hops into 3 Single Leg Pike Jumps
     try to stay on only one leg the whole time-do your best!!
     do 5 sets staying on left leg, then 5 sets staying on right
     then repeat all over again
     to challenge do a pushup after each pike jump (see video)

     to make it easier do it without the balance using both legs (see video)
     (I said pike press in the video by accident, there is no press for this one :))

10 Jack Squat Taps into 10 Jack Planks
     do this 10 times-making this 100 squats and 100 plank jumps-you can!
     to make it easier step instead of jumping (see video)
     to challenge add a pushup during your jack planks (see video)

20 Frog Squat Burpees
     to make it easier avoid the jumps (see video)

5 Angle Mountain Climbers into 5 Diamond Pushups
     repeat this 10 times- stay tough!!
     to make this tougher step both legs back during pushups (see video)
     to make this easier put one knee down (see video)

You can also see this video on http://www.youtube.com/ under brirauch. I started to put some on there   ;-)
Ok so my times, I have to say I was pretty impressed with myself I really pushed like crazy and it paid off. Try to beat me!!

-Single Leg Hop/Pike  4:25
-Jack Squats/Planks  5:30
-20 Frog Burpee  1:57
-Mountain Climb/Pushup  2:08

Recipe: Cilantro Lime Shrimp and Crab Fajitas

I made this dish one Sunday and was really easy!

Cilantro Lime Shrimp and Crab Fajitas


1lb cooked, peeled shrimp
1 cup cooked crab (if you cant afford the crab, shrimp is just fine by itself)
1 medium onion sliced
1 medium red or yellow sweet pepper
3T lime juice (more or less to taste)
1 handful chopped cilantro
1T olive oil
1T chopped garlic
1-3T chopped jalapenos (more or less to spiciness)
1T cumin
1T chili powder
salt and pepper
corn or low fat tortillas 


Heat oil in a skillet and add onions and peppers, cook until tender. Add rest of ingredients and cook until seafood is warm (about 3-5 min stirring constantly), try not to over heat or your shrimp will become rubbery.
Serve with avocado, lettuce and tomato on your favorite tortillas. Enjoy!!

Exercise: Core Control

I loved the pyramid routine I did the other day so much that I wanted to do another with a main focus on core. This one does not have a lot of legs involved, so if you like, afterwards do a 20 min run, elliptical, walk, bike ride, jump rope or whatever you choose to really burn up those calories-but make it intense!

This was the toughest abdominal routine I've ever made up to date. I actually had to modify my own workout at the end, which kinda stinks but ya gotta do what ya gotta do!! Important thing is I finished and I watched my form-modified or not. Exercise #4 and #5 going in reverse just about killed me!! That is where the modifying came in. So don't quit-modify!!

Ok so again this one you build on: do exercise 1-break, do exercise 1 again then add 2-break, do exercise 1, 2 then 3-break. Repeat this series until you get up to the 5th exercise. Then you take another quick break a go backwards: do exercise 5-break, do exercise 5 again then add 4-break, etc. Have fun people!! See video for modifications and instructions.

#1.  20 Knee Ins or Reverse Crunches (to get equipment see bar to the right and scroll through)
#2.  12 Dive Bomber Pushups
#3.  5 Pull Ups (or Pull Downs) and 10 Body Rows (or tube rows)(to get equipment see bar to the right and scroll through)
#4. 16 Iron Cross Crunches (8 on each side)
#5. 10 Rolling In and Out Crunches (5 on each side)

During round one (exercises in order 1-5) I finished in 20min and 39sec, burning 221 calories (average for a 130lb woman, if you weigh more you will burn more).

Round two (exercises 5-1 backwards) just about killed me! I finished in 21min and 22sec, burning 247 calories.

Total time 42min 1 sec and 468 calories burned!!

Exercise: Belly Fat Blaster with Stability Ball

Hi again! I seem to be on a roll with my belly lately, can you say guilty? :-) This is a routine to make up for all of the honeymoon food we ate. This is an interval train and focuses on cardio exercises and core strengthening. Have a BLAST!

Please see video for instruction and as always be safe and listen to your body (and quiet the part of your mind that says "I cant do this" because you CAN!!!)

Set your interval timer for 50 seconds on and 10 seconds off, 20 rounds. Use http://www.beach-fitness.com/tabata/ as an interval timer if you do not have one.

1. Squat Jumping Jacks

staying LOW in a half squat jump legs together and out resembling a jumping jack without the arms

2. Stability Ball Pike Ups (see side bar and scroll through for great  workout equipment)

roll out on the ball with your belly and form a plank with feet or shins on the ball, KEEP ABS TIGHT!! do NOT arch your back, contract your abs and lift the hips up as high as possible, squeeze core tight and slowly return back to plank, you may also come onto the elbows if wrists are weak

3. High Knees

fast as possible pull the knee up above your belly button, with abs tight and chest up, alternate quickly

4. Offset Ball Crunch

roll out on ball with lower back supported, step both feet a little to the right, do 3 crunches, come back to center and step both feet a little to the left, do 3 crunches and repeat till buzzer goes off

5. Mountain Climbers

in a plank, step the right toe in as far under the chest as you can, push into the floor with tight core and propel up bringing left toe in, alternate

6. Elbow Plank

right after mountain climbers come down onto your elbows and forearms and hold a still plank, pull your belly button away from the floor, do not stick your butt up or arch your back

7. 3 Jump Lunges and Hip Flexion with Twist

start in a lunge positon, power up through legs with abs tight and switch legs, repeat 3 times, pull the back knee up past belly button and twist over that leg, place that leg back and jump lunge 3 more times, the next knee in should be with the other leg, twist and go until buzzer stops you

8. Side Crunch Right

lay on your left side with left arm on floor and right arm behind head, roll onto the cushy part of your left butt, with knees bent pull both legs off floor as you lift the torso up squeezing the right waist line

9. Seated Bicycle

come into a seated position with hands behind head, knees bent, lift both feet from floor, pull the right knee into chest and twist the left elbow towards the knee, switch and alternate for 50 seconds

10. Side Crunch Left

repeat exercise 8 on your right side this time

DO IT ALL AGAIN and ATTACK that FAT!!

Here are my scores: betcha cant beat me!!! ;-)

squat jacks:  51, 50

pike ups:  25, 25

high knees: 125, 128

offset crunch: 5ea, 4ea

mountain: 95, 103

elbow plank: 1 two sec. rest, 2 two sec. rest

lunges: 11, 12

right crunch: 23, 21

seated bicycle: 55, 57

left crunch: 23, 20

Recipe: Versatile Veggie Frittata

The frittata, one of the easiest recipes ever. The nice thing about these babies is you can eat them for breakfast, lunch or dinner. You can even make ahead of time and reheat a slice for breakfast if you have to wake up at the crack of dawn like me (I like to get as much sleep in as possible so saving time is a good thing!). Another thing about this recipe is you can make it your very own easily. Add whatever your favorite veggies, meats and cheeses and have fun experimenting. I got this recipe and pics from http://www.skinnytaste.com/ (it is a blog I follow with awesome recipes). I added mushrooms, spinach and tomatoes to her version. 




Versatile Veggie Frittata





Servings: 4 servings • Time: 20 minutes • Points: 3 ww points

• 1/2 small white onion, thinly sliced rings
• 1 small red pepper, diced
• 1 cup zucchini, diced into matchsticks (I also used a handful of mushrooms, spinach and chopped de-seeded tomatoes)
• 3 eggs
• 5 large egg whites
• 1 tbsp fat free half and half (I used some soy milk instead)
• 1/4 cup parmesan cheese, grated
• 1 tbsp olive oil
• salt and fresh pepper (go light on the salt if you use parmesan, parmesan is on the salty side usually)

Preheat oven to 350°.
Over medium heat, heat oil in a large skillet (make sure you use an oven-safe pan, or just transfer in a baking dish right before putting in oven). Stir in onion and cook until slightly brown, about 10 minutes. Add peppers and cook 5 more minutes, then add zucchini.Season with salt and pepper and cook 3 more minutes stirring occasionally.

In a medium bowl whisk eggs, egg whites, parmesan, half and half, salt, and pepper.
Add eggs to the skillet making sure eggs cover all the vegetables. When the edges begin to set (about 2 minutes) move skillet to oven. Cook about 15 minutes, or until frittata is completely cooked. Serve warm, cut into 4 equal wedges.

Exercise: Lift Your Booty! Back to Reality Workout

We are back!!! I got married, went on a honeymoon, entertained visitors and tried to get back into the swing of things for over two weeks (phew!) so that is why I haven't been blogging new workouts for you. I also have a lil confession to make....I was a bum!! On our honeymoon we relaxed, ate, slept, ate, laid around and ate some more. With the wedding chaos and the relaxing honeymoon it was the longest I haven't worked out in years and years. It was an amazing and memorable two weeks, but I truly did miss my workouts.We did manage to workout on the last day we were there and I came close to puking! So now it is back to reality and here we go.....

This routine made my butt so sore, not to mention my thighs!! It was in the perfect spot too, right underneath the booty where we all want to get that nice lift. I hope you enjoy it. This is a time challenge and was intense as all get out!

I made this workout before I got married and vacationed, finishing in 30min 35seconds and only did one round burning 341calories (average 130lb woman, if you weigh more you will burn more). If you want to really kick your butt (pun intended) do it twice. The second time I did it, I did it with Scotty (who pushes me) when we came back and we finished in less than 25 minutes. I was super surprised I actually did better after that lazy honeymoon we had. However my single leg squats were half of what they were before-yikes those are tough!
Note: MB= medicine ball, if you dont have one you can just stack some books on the floor or a sturdy box, but you can also just use your imagination ;) or skip the ball and just use the floor.
I also want to apologize for being a little cut off, this blog site only allows me to use a small or mobile video so it gets a little chopped off at the end during bridges but you should still get the picture ;)

20 MB Jump Taps
squat down and tap your butt to the ball (or box, books, pillows etc) jump up and immediately land back down into a low squat, start again

15 Left Leg Front to Reverse Lunge
with weight (or no weight if you choose easier) on the right shoulder, step the right leg back and lower into a lunge, do not let the knee go past the toe, push off the left heel as you bring the right knee up to the chest, then step the right foot forward into a lunge, push off and again lift the knee back into the chest
15 Right Leg Front to Reverse Lunge

20 MB Jump Taps

20 Left Low Lunge
holding a weight in your left hand (or no weight to modify) lunge back with the right leg and lower until you bring the weight all the way to the floor, place it down staying low in your lunge, then immediately pick it back up, push off your left heel and stand feet together
20 Right Low Lunge

20 MB Jump Taps

20 Left Lunge and Rotate
step the right leg back and lunge holding a weight in both hands in front of your chest, once you are in a low lunge (left knee not past that toe!) twist to the left, push off the left heel and stand, repeat
20 Right Lunge and Rotate

20 MB Jump Taps

20 Left Side Lunge
with 2 hands hold a weight in front of your chest, step the left leg to the side and bend the knee, send your hips way back so all of your weight is in your left butt, do not let knee go past toe, right leg should stay straight, twist the weight slightly to the left, then forcefully push off with your left leg back to start
20 Alternating Side Jump Lunges (no weight) do the above but alternate sides and add a jump if you want the challenge-see video
20 Right Side Lunges
20 Alternating Side Jump Lunges

20 MB Jump Taps

20 Alternating Single Leg Squats
you may hold onto a chair with this one, squat as low as you can on one leg as you hold the other out in front of you, alternate

20 MB Jump Taps

20 MB Bridges Right
lay on your back (yay! lay down!) bend your right knee and place the MB (or box, book, etc) under your foot, keep the left leg straight, push into the ball with your right leg and lift the hips off the floor, at the same time raise your left leg straight up, lower and repeat
20 MB Bridges Left
(repeat these bridges again-20 right, 20 left)

20 MB Jump Taps

Info: Last "I'm Single" Post!!

HI everybody!!!

I wanted to make a quick post letting you know that I love you all but I will be taking a bit of a break for the next week and a half...Im getting married!! Ahhhhhh! So tomorrow I will marry my best friend, the most wonderful man in the world. I couldn't be more excited, I think I may burst between now and then.
Afterwards we will be on vacation in beautiful Jamaica for a week.

When I come back I already have a few really great and challenging workouts for you so don't fret. The one I did on Tuesday I am still sore from actually. So continue working out using past workouts or versions of your own and keep moving that body!! :-)

Everybody cross your fingers for good weather Saturday afternoon! Lotsa Love and xoxoxo's

Briana

Recipe: Fall Pumpkin Dessert Dip

This is a great little dessert for fall, it is low in calories and has healthy pumpkin in it, not to mention being delicious! Watch your portion sizes ;-). If you want to get fancy you can carve a small pumpkin as a festive bowl....or just use your own cute bowl. I made this last year for Thanksgiving and everyone seemed to enjoy it. You can serve it with Apples, Ginger Snaps or some low calorie Graham Crackers.

Fall Pumpkin Dessert Dip

Ingredients

• 1 (8 ounce) package cream cheese, softened
• 2 cups confectioners' sugar
• 1 (15 ounce) can solid pack pumpkin
• 1 tablespoon ground cinnamon
• 1 tablespoon pumpkin pie spice
• 1 teaspoon frozen orange juice concentrate

Directions

1. In a medium bowl, blend cream cheese and confectioners' sugar until smooth. Gradually mix in the pumpkin. Stir in the cinnamon, pumpkin pie spice, and orange juice until smooth and well blended. Chill until serving.

Nutritional Information 

Amount Per Serving  Calories: 61 | Total Fat: 2.5g | Cholesterol: 8mg

Exercise: Killer Stress and Fat Buster! "Ouch my shoulders!"

Ok people, it is crunch time for me...Im getting married!!! Ahhhh! By next Saturday I will be a wife, so forgive me if I am not able to pump out a bunch of workouts between now and then. Today I thought I would really get you guys with a killer one (and burn off some of my own stress)! This workout is for women AND men!! If you men think it looks too easy-try it I dare you!! If it was cake for you, you can feel free to comment and I will personally write a new insane workout just for you. It is a time challenge and see if you can beat my scores (down below the video). Keep your form, modify when you tire out and take breaks-be smart like I know you all are :-).

I saw this format online the other day and gave it a try. I loved it and put my own exercises to it. It's a type of pyramid building, where you layer sets on top of sets. For instance, first we start with exercise 1, then you finish and repeat 1 then add exercise 2, then you finish this and do exercise 1, exercise 2 then exercise 3, so each time you add another exercise you have to start all over again. So we will layer 5 exercises from 1 to 5 for your first set, then you switch it and go backwards and go 5 to 1 the same format for set 2. Essentially you will do six sets of each exercise by the very end. Confused yet? Watch the video from my little home gym room and it will be a little clearer ;-).

1) 2 Walking Lunges Forward, 4 Jumps Back (10 reps)
STAY LOW THE WHOLE TIME IF YOU CAN!!! but to modify, avoid the jumps and step back and squat and come up when needed...want more of a challenge? add weights....STAY LOW

2) 3 Walking Pushups, 10 Mountain Climbers (10 reps)
these are brutally tough if you stay on hands and toes the whole time (I needed breaks!!) to modify come down to the knees or reduce the pushups to 2 or even 1, if it is still difficult avoid the "walking" over....but if you still want more work? do a jumping pushup for you tough guys instead but still get the step overs to get those obliques

3) Body or Band Rows (15 reps)
the modification here is the band row, if you are super strong do pullups (or you can throw in a set or two to build up strength in between body rows) (to get equipment see to the right and scroll through)

4)  Reverse Lunge with Kick, Jump Lunge Switch (10 reps each leg)
to make it easier avoid the jumps and just switch legs by stepping back, again to challenge it up grab some weights

5) Star Crunches or Regular Crunches (30 reps)
the easier one here is obviously the regular crunches, if you want a challenge do the star crunch and hold a dumbbell in your hands as you crunch up to make the abs mad at you, if your neck tires just hold your head with one or both hands (these are burners when you do set 2)

My scores: Holy crap that was hard!!! Those pushups pretty much killed me-seriously they were God awful but I kept my form and took breaks. I did the first set (numbers 1 to 5) in 32min and 16 sec. I was totally wrong about finishing in 15-20 like I said in the video-sheesh! I burned 378 calories (average 130lb woman-more if you weigh more). So for those of you who do not have the time, this first set only was a great little workout. But you tough guys keep going!! The second set (numbers 5 back up to 1) I finished in 22min and 22sec, this set was slightly easier because there were only 2 sets of those God awful pushups, and 227 calories burned.

So total time 54min and 38sec with 605 calories total.

PS please dont hate me after this workout, love ya guys!! xoxo

Exercise: Burpee Bonanza

So Burpees are wonderful exercises to build strength, stamina and improve your cardiovascular system. Your heart will be pumpin' with these guys! It uses all of your major muscle groups. There are two ways you can do this workout. First option: Interval train, you will do 10 different types of burpees for 50 seconds each with 10 seconds rest. You will do 20 rounds, that means you will do each burpee set twice. If this workout doesn't get you sweating I have no idea what will!! However if you are really a bad ass you can try option two: Time challenge, you will do each burpee set 10 each and then repeat, again doing each burpee set twice (meaning 200 bodacious burpees total) as fast as you can with good form. This is a workout that is not for beginners or if your body doesn't feel 100% ready to go. Be cautious and smart!
Use http://www.beach-fitness.com/tabata/ as your timer for the interval option.
Below are the burpees, please see the video for a full explanation, I wrote a small description after each one. Each one is different but is derived from a typical burpee.
A typical burpee is as follows: start standing tall, abs tight, squat low to the floor and place hands flat on floor under shoulders, with tight abs jump or step back into a plank, do one pushup either on your toes or coming down to the knees, jump or step the legs back in, stand up and add a jump if you like.


Froggie Burpee
after a typical burpee, stay low and do a frog hop forward and one back

Single Leg Burpee, alternating
do a typical burpee only on one leg, alternate each leg, do a hop after each one

Scorpion Burpee, alternating
again do a typical burpee on one leg, as you are in the plank rotate the elevated leg over your body then under the body, no pushup (unless you want!), come back up and jump

Pull Up Burpee
after your typical burpee, jump up and do one pull up (to get equipment see to the right and scroll through)

Side Burpee with Knee Tuck, alternating
instead of jumping back, jump to the side, do one pushup then pull the top knee in towards your chest, place it back, jump up and alternate sides

Side Plank Burpee
do a typical burpee, in a plank position, lift the right arm up and rotate the body into a side plank, come back to center and switch sides, no pushup for this one...unless you are just a killer ;), then come up and jump

Reptile Twist Burpee
do a typical burpee and in your plank pull the left knee into the left outside elbow, then switch legs, no pushup again if you choose, when you come up do a 180 jump facing the back wall and start again

Hindu Burpee
do a burpee but jump back into a pike position with the butt up in the air (downward dog or upside down V), lower into plank abs in, start to bend the elbows in towards your rib cage and lower the body until the chest almost touches the floor, do a back extension, come back into plank and jump forward, jump up

Plank Row Burpee
you may do this one with dumbbells if you like (keep them on the ground in front of you or you may hold them), do your typical burpee, in a plank do one row with the right arm then the left, no jump up with this one if you are holding weights

Knee In Crunch Burpee
after a typical burpee come up either holding onto a dip station or pull up bars, pull both knees into your chest and squeeze your abs tight

I am so sorry if my head is cut off in these videos, someday I will get a real camera ;-)

Interval train: My scores are as follows, I burned 235 calories (average 130lb woman) in 20 min
Froggie 7.5, 7.5
Single Leg 8, 7
Scorpion 7, 6
Pull Up 6, 5
Side with tuck 8, 7
Side Plank 6, 6
Reptile Twist 6, 6
Hindu 5, 5
Plank Row 6, 5
Knee In 7, 6

Time Challenge: I did this challenge a few days later. My time for the first round was 20min 15sec (a lot longer than I thought) I took a break after that because I thought I might die, then I came back and finished the second set at 21min 13sec. Total calories burned (average 130lb woman) 493! Phew! Take breaks with this one, it was mean!!!

Recipe: Healthy Edamame Hummus

I stole this recipe from a recent baby shower I went to. It was delicious! They spread the hummus on the plate and placed a salad on top with grilled shrimp and chicken, asparagus and hearts of palm. You didn't even need a stitch of salad dressing. I was too shy to ask the recipe so I experimented on my own. I have to say it was pretty close!
Food Facts: Edamame is a great source of fiber (a half cup is 4 grams), it is also high in vitamins B, C, E (very few foods have vitamin E), K, folate, a half cup is 11 grams of protein, it is an anti inflammatory, and is high in antioxidants. Hummus has healthy omega 3's, iron, vitamin B6, rich in fiber and protein and has been seen to help reduce cholesterol and cancers. Eat that!


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Healthy Edamame Hummus

1 pound bag frozen shelled edamame- not in the pods
(I saved about a cup to put with my veggies)
2-3 T olive oil
Garlic powder to taste
Cumin to taste
Salt and pepper to taste
Juice of one lemon
try any other spices/herbs that you like

Puree in a food processor or blender

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So I used this as a bed for some arugala, sauteed shrimp and seared scallops with hearts of palm and edamame beans with a little miso sauce, but you can use whatever you like-be creative! It is a super filling and super healthy dinner, enjoy! (the little dish at the top is mashed cinnamon sweet potatoes, just in case Scotty was still hungry)

This is the Miso Sauce we buy

Exercise: All Over the Tabata Place

This workout is an all over body routine timed by a classic tabata interval. A tabata training interval is 20 seconds on, 10 seconds off, 8 times in a row with no rest. These are super challenging and super effective. I plan on posting a few articles I have found on the benefits of tabata training, so stay tuned!
Use the site: http://www.beach-fitness.com/tabata/ to time your intervals, it should already be set up for you with 8 rounds, 20 second on and 10 seconds off. I highly recommend writing down your scores in each of the 10 second breaks, this is a great motivating tool. After the 8 rounds you will take a break. This does not mean a super long, squeeze in a tv show, break. Try only a minute to grab some water, wipe your forehead and catch your breath. This workout is 28 minutes long not including breaks. If you do not have time, just pick 3 or 4 of the exercises (each set of exercises are 4 minutes each).
NOTE: this workout is NOT for beginners!
If you are a beginner and do want to try this type of training, try picking one to two of the exercises and start there. Exercise at your own risk and be safe!!

1. Hip Hop Squat
this one is fun, you can also bust it out at a club :), come into a low squat, abs tight, explode up to a standing position and simultaneously stagger the legs. To modify you can do jump squats or just regular squats getting as low as you can and doing your best!

2. Pull ups or Pull downs
any type of pull up will do, you can even alternate your pull ups from overhand to underhand, if these are too hard do a lat pull down with a band (hang an elastic band high and pull the band towards you squeezing your shoulder blades and bending the elbows out to the sides) or you can even do a body row (hang from under a sturdy bar, abs tight, body in a straight line and pull the body up squeezing your shoulder blades) or band row (in a seating position, put a band under your feet so its tight, pull the band towards you, pulling elbows past your rib cage and squeezing the shoulder blades). Your pick!! (to get equipment see to the right and scroll through)

3. In and Out Crunches
on your back, keep the lower back flat to the floor and the navel pulled into the spine, lift the legs up (still being able to maintain a flat back-the lower the legs go the harder it is) and place hands behind your head, pull the head and shoulders up and you pull the knees in towards you, squeeze the lower and upper abs and return to start. To make it harder do not go all the way down to the floor. To make this easier or modify in the middle of the set, do a regular crunch and keep the feet down.

4. Stationary Crocodile Crawl
on hands and toes in a plank position, hold the navel in towards the spine, keep your feet still and start walking your hands to the left 3 hand steps, then return to center, now walk the hands to the right for 3, repeat until time runs out (to record your score, each hand step counts as 1 rep). To modify hold a plank. You may do this on your hands or come down to the elbows if your shoulders are not (yet) strong enough.

5. Reverse Lunge Kick Right
step the left leg back and lower the body to the floor by bending both knees, the left knee should almost touch the floor if possible (if this is too hard you may bend as much as you can) the right knee bends but do not bend knee past your right toes, come back into standing a kick the left leg up in the air as high as you can as you squeeze your right glutes intensely for balance, you may also try to kick the right fingertips. Owie! If these are too hard, try to just pull the left knee up...still hard? Avoid the kicks and knee ins and just step back to start with the left leg.

6. Reverse Lunge Kick Left
same as above switching legs

7. Three Angle Pushups
start in a narrow pushup position with the pointer and thumbs touching to make a triangle, do one pushup, walk the hands out underneath each shoulder, do another pushup, walk the hands out one more step until hands are wider than shoulder, do another pushup (each single pushup counts as 1 rep). If these are too difficult try them on the knees...still crazy tough? Keep hands under shoulders and maintain regular pushups on the knees.

*Excuse alert! Now my form I thought looked a little wobbly cause I just finished this one :), but here is the video:

Here are my scores (I am so sorry I forgot to wear my heart monitor, but I will post my calories next time!)
Hip Hop Squats: 11, 12, 11, 11, 11, 10, 10, 11
Pull Ups: 6, 5, 4.5, 4, .5 and 7 body rows, (the rest are body rows) 8, 9, 8
In and Outs: 8, 9, 9, 9, 9, 9, 9, 9
Crocodile Walks: 14, 14, 12, 12, 13, 13, 12, 13
Right Lunge: 9, 9, 9, 9, 9, 8, 9, 9
Left Lunge: 10, 9, 9, 9, 9, 9, 9, 9
3 Angle Pushup: 7, 6, 6, 6, 6, 7, 6, 6

Info: Tabata Training

History of Tabata

This method of conditioning was invented by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo. The team was looking at different exercise protocols and their effect on the energy production systems of athletes with the aim of finding ways to increase both anaerobic and aerobic conditioning. They tested a number of very intense protocols but found that the one called 1E1 tested both systems, this is the 20 seconds on and 10 seconds off method we see today.

Benefits of Tabata Training

The benefits of this training protocol include: 

-Increased fat loss

-Increased Metabolic Rate= increased potential for fat loss

-Increased Conditioning and Stamina

-Time Saving and Super Efficient 

-Increased Ability to perform high intensity exercise

-Increased muscle toughness due to the exercise intensity involved

-A sense of super accomplishment!!!

Helpful Tips

- Stick strictly to the 10 second rest period - No Longer! 
- Have a clock plainly visible, or use a tabata timer (available online). 
- During the rest period, stay put, and suck in oxygen! 
- Have someone on hand to count reps and spot for you. 
- It's 4 minutes, it's not forever - although it will feel like it at the time! 
- Doing more than 8 tabata intervals? You aint working hard enough! 
- This training is incredibly demanding, and as such should be treated with respect and performed INFREQUENTLY.

WARNING!
If performed correctly, tabata intervals are one of THE most intense training methods you could hope to experience.
With this in mind it is important to understand that tabata interval training should be used sparingly, once per week being the ABSOLUTE MAXIMUM with it lending itself more to once every two to three weeks.
It is safe to stay at this stage that this type of program is definitely NOT for beginners and should only be attempted once a reasonable degree of fitness has been established.

from: http://www.total-fitness-personal-trainer.com/Tabata-Training.html