So today i worked legs and back (with an emphasis on the glutes)
Here is part of the workout i did today:
Reverse lunges 15 ea leg 20 lb DB
Stiff legged DL 15 30lbs DB
Bench Jumps 15 No weight
Glute Kickbacks (on leg curl machine) 15 ea leg 45lb
(as seen here http://www.youtube.com/watch?v=n4vDf8pwMV0
Glute Bridges 20 45lbs weight plate
I supersetted (did each exercise back to back with no rest) with 30 secs of rest between each set. I did 3 sets...all i can say is WHEW, i am glad that workout is over! If all you are doing is lowerbody than you can do 4 sets. Good luck ;o)
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Friday, January 28, 2011
Wednesday, January 26, 2011
Chocolate walnut protein dessert bars
Ok, here is one you absolutely must try. Talk about a delicious chocolate craving killer!!
Chocolate walnut protein dessert bars
2 1/2 cups almond flour
1 scoop chocolate whey powder
1/2 cup unsweetened cocoa powder
1/4 cup sugar free peanut butter syrup ( i used torani)
1/2 cup zero calorie sweetner ( i used splenda)
1/4 cup water
1/4 tsp baking powder
1/4 tsp baking soda
about 25 0z sugar free hershey's chocolate chips
about 30-40 chopped walnuts
Mix all ingredients in a big mixing bowl.
Pour into square bar cooking pan.
Bake @ 350 for 15-20 mins.
These come out very moist and brownie like!
They passed the kids test and my co-workers loved them ;o) I hope you do too!
Enjoy!
Chocolate walnut protein dessert bars
2 1/2 cups almond flour
1 scoop chocolate whey powder
1/2 cup unsweetened cocoa powder
1/4 cup sugar free peanut butter syrup ( i used torani)
1/2 cup zero calorie sweetner ( i used splenda)
1/4 cup water
1/4 tsp baking powder
1/4 tsp baking soda
about 25 0z sugar free hershey's chocolate chips
about 30-40 chopped walnuts
Mix all ingredients in a big mixing bowl.
Pour into square bar cooking pan.
Bake @ 350 for 15-20 mins.
These come out very moist and brownie like!
They passed the kids test and my co-workers loved them ;o) I hope you do too!
Thursday, January 20, 2011
Treadmill workout of the day...
A few years back i started running as a way of keeping off the weight. I would hop on the treadmill and run for at least an hour which i always found to be boring. One day at the gym a woman stopped by and said to me with all that running you do you could do a 5k. Of course I told her no way could I ever do a 5k. Well she convinced me to train for it and even helped me with information. So after about several 5ks, a couple of 10k's and half marathon later I discovered I didn't like running as much as I thought i did...lol
I found i like to keep my treadmill and outdoor runs short, intense and just enough to get that runner's high and keep my metabolism burning after i am done working out!
If you want more of a challenge then you can start your interval speed at 7,8 or 9!
If you need a little less of a challenge you can start at 4 or 5.
Make it work for you!
I found i like to keep my treadmill and outdoor runs short, intense and just enough to get that runner's high and keep my metabolism burning after i am done working out!
Time | Incline | Speed |
0-5 | 0 | 3.5 |
5-8 | 0 | 5 |
8-9 | 5 | 6 |
9-10 | 5 | 3 |
10-11 | 5 | 6.1 |
11-12 | 5 | 3 |
12-13 | 5 | 6.2 |
13-14 | 5 | 3 |
14-15 | 5 | 6.3 |
15-16 | 5 | 3 |
16-17 | 5 | 6.4 |
17-18 | 5 | 3 |
18-19 | 5 | 6.5 |
19-20 | 5 | 3 |
20-21 | 5 | 6.6 |
21-22 | 5 | 3 |
22-23 | 5 | 6.7 |
23-24 | 5 | 3 |
24-25 | 5 | 6.8 |
25-26 | 5 | 3 |
26-27 | 5 | 6.9 |
27-28 | 5 | 3 |
28-29 | 5 | 7 |
29-30 | 0 | 3 |
If you want more of a challenge then you can start your interval speed at 7,8 or 9!
If you need a little less of a challenge you can start at 4 or 5.
Make it work for you!
Sunday, January 16, 2011
Cinnamon nut protein muffins....
Sometimes you just want something good and good for you!
I whipped up these babies quite a few times and enjoy them each and every time. Sticking to your diet is hard enough when you think about the things you can't have like muffins for instance..lol
Now you can put them back on the menu and feel good about doing so!
(makes about 9-10 muffins)
2 cups almond flour
2 scoops protein powder (i used bsn cinnamon roll)
stevia to taste
1/4 tsp ground cinnamon
1 sprinkle of cinnamon extract
1/4 tsp vanilla
1/4 tsp baking soda
1/4 tsp baking powder
1/2 cup walnuts
1/2 cup liquid egg whites
mix all ingredients together in large mixing bowl.
pour into muffin pan
bake at 400 degrees for 15 mins
optional- after remove from oven spray a bit of smart balance butter spray on each muffin
let cool and enjoy!
I usually make a batch and store in the fridge. They heat up nicely in the microwave for a couple of secs.
I whipped up these babies quite a few times and enjoy them each and every time. Sticking to your diet is hard enough when you think about the things you can't have like muffins for instance..lol
Now you can put them back on the menu and feel good about doing so!
(makes about 9-10 muffins)
2 cups almond flour
2 scoops protein powder (i used bsn cinnamon roll)
stevia to taste
1/4 tsp ground cinnamon
1 sprinkle of cinnamon extract
1/4 tsp vanilla
1/4 tsp baking soda
1/4 tsp baking powder
1/2 cup walnuts
1/2 cup liquid egg whites
mix all ingredients together in large mixing bowl.
pour into muffin pan
bake at 400 degrees for 15 mins
optional- after remove from oven spray a bit of smart balance butter spray on each muffin
let cool and enjoy!
I usually make a batch and store in the fridge. They heat up nicely in the microwave for a couple of secs.
Wednesday, January 12, 2011
Grab a jumprope....for a core workout
Ready for an intense workout you can do anywhere?!!!
Jump rope - 1 min
bicycle abs- 40 secs
Jump rope- 1 min
oblique twist (with 8-10lb db)
Jump rope- 1 min
Jackknives- 30 secs (weighted or unweighted)
Jump rope 1 min
up/downs- 30 secs
Jump rope 1 min
weighted crunch- 30 sec
Jump rope- 1 min
supermans- 30 sec
Jump rope - 2 mins
Rest for 30 secs ~ Repeat 2x's
If you dare to give it a try, let me know how you did!
Good luck ;o)
Jump rope - 1 min
bicycle abs- 40 secs
Jump rope- 1 min
oblique twist (with 8-10lb db)
Jump rope- 1 min
Jackknives- 30 secs (weighted or unweighted)
Jump rope 1 min
up/downs- 30 secs
Jump rope 1 min
weighted crunch- 30 sec
Jump rope- 1 min
supermans- 30 sec
Jump rope - 2 mins
Rest for 30 secs ~ Repeat 2x's
If you dare to give it a try, let me know how you did!
Good luck ;o)
Friday, January 7, 2011
Cookies? on a fatloss plan?....sure!
Today is shaping up to be one of those days when you just feel so on! I had a great legs and tri's workout and followed it up with a cycle class by one of my favorite instructors ;o)
At times we all get cravings and there are times when you are able to fight them and they pass. There are also times when we just give in and then feel bad by messing up our "diet". Well here are some cookies that i made that are lightened up and very tasty! When i get to the point where it's eat something i really shouldn't or become miserable, i get in the kitchen and find ways to make my favorite meals/treats more waist friendly.
Pumpkin oatmeal walnut cookies
At times we all get cravings and there are times when you are able to fight them and they pass. There are also times when we just give in and then feel bad by messing up our "diet". Well here are some cookies that i made that are lightened up and very tasty! When i get to the point where it's eat something i really shouldn't or become miserable, i get in the kitchen and find ways to make my favorite meals/treats more waist friendly.
Pumpkin oatmeal walnut cookies
1 cup rolled oats
1 cup almond flour
2 scoops vanilla protein powder
1 3/4 teaspoons baking soda
1/2 teaspoon baking powder
2 teaspoons pumpkin pie spice
1 teaspoon ground nutmeg
stevia to taste
1/2 cup canned pumpkin puree (not pumpkin pie filling)
1/4 cup honey (optional)
2 teaspoons water
2 egg whites
1/3 cup walnuts (or nut of choice)
1. preheat oven to 350 degrees. spray baking sheet with non-stick cookie spray
2. in a large bowl mix all ingredients
3.a half tablespoon of mixture for each cookie on cookie sheet
4. bake 15-20 mins
be careful to not overbake or cookies will dry out!
Enjoy!!
1 cup almond flour
2 scoops vanilla protein powder
1 3/4 teaspoons baking soda
1/2 teaspoon baking powder
2 teaspoons pumpkin pie spice
1 teaspoon ground nutmeg
stevia to taste
1/2 cup canned pumpkin puree (not pumpkin pie filling)
1/4 cup honey (optional)
2 teaspoons water
2 egg whites
1/3 cup walnuts (or nut of choice)
1. preheat oven to 350 degrees. spray baking sheet with non-stick cookie spray
2. in a large bowl mix all ingredients
3.a half tablespoon of mixture for each cookie on cookie sheet
4. bake 15-20 mins
be careful to not overbake or cookies will dry out!
Enjoy!!
Sunday, January 2, 2011
New Year, New You!!
Happy New Year!!
I love the start of the New Year as it is such an exciting time, thinking about all of the goals and things we want and are planning and preparing to go after them!
Of course my day started with a great workout! We stayed in and celebrated with movies, games and a family dinner. So i had no problems getting up early to get my day started off in the right direction.
Off to the Y I went to do the following workout:
warmed up by jogging around the indoor track for 10 mins
Stepmill- level 15 for 10 mins
off stepmill and complete the following:
squat jumps
clapping pushups
jumping lunge
step ups
mountain climbers
* all for 30 seconds
~recovery, walk around track 1 time
Repeat for a total of 3 sets
cool down, stretch
to time myself i use the gymboss. can be found at http://www.gymboss.com/.
It is so easy to set up and I do not have to stare at my watch the entire time.
I was a sweaty mess by the end of the workout...LOVED it!
If one of your New Year's resolutions is to become (more) fit and healthy let me know as I would love to help ;o)
I love the start of the New Year as it is such an exciting time, thinking about all of the goals and things we want and are planning and preparing to go after them!
Off to the Y I went to do the following workout:
warmed up by jogging around the indoor track for 10 mins
Stepmill- level 15 for 10 mins
off stepmill and complete the following:
squat jumps
clapping pushups
jumping lunge
step ups
mountain climbers
* all for 30 seconds
~recovery, walk around track 1 time
Repeat for a total of 3 sets
cool down, stretch
It is so easy to set up and I do not have to stare at my watch the entire time.
I was a sweaty mess by the end of the workout...LOVED it!
If one of your New Year's resolutions is to become (more) fit and healthy let me know as I would love to help ;o)
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