Tuesday, July 31, 2012

Smoothie recipe #5

This next smoothie is one you may want to make in the fall , but still makes for a great summer drink.
I got this one from Emily Ann Miller, MPH, RD


1/2 cup roasted butternut squash
1 small ripe pear, peeled
6oz Greek yogurt (honey flavored)
1/4 tsp pumpkin pie spice

Mix all ingredients in a blender and serve

Saturday, July 28, 2012

Weekend Workout #12

Wow, hard to believe I have posted 11 weeks of "Weekend Workouts" already.  I hope you have enjoyed them and that you have also been consistent with your weekly workouts
Most of my weekend workout formats have focused on higher intensity and shorter duration rest times. To me this has shown to be the best "bang for the buck" when we talk about a time-efficient workout.  Most of us don't have the luxury of taking 1-1.5 hours or longer (nor do you need to) out of our day to devote to exercising.  If you do, koodos to you. I believe 30 min. of focused and intense exercise, working all major muscle groups, will provide the best return for the investment (for the average person).

Most of my workouts have consisted of upper and lower body exercises with a few core exercises mixed in.  Well today we are going to focus on the core.  You will do several exercises to help improve posture, balance, stability, and of course give you that "6-pack abs" you are all after.  I will warn you, if you want 6-pack abs, you really need to know your calories "in" vs. your calories "burned".  Even the slightest layer of fat around the mid-section will have you wondering why you can't see the 6-pack even though you are doing thousands and thousands of core exercises.

This workout will not be divided between Beginner, Intermediate , and Advanced levels.   I want you to determine how hard or long to push yourself.  This workout is meant to be challenging.  If you keep the rest times to what I have listed, this workout should you just under 25 minutes to complete.

There will be 3 groups of 3 exercises and 1 group of 1 exercise.  Each exercise is to be performed for 30 seconds, except the final exercises of the 4th group (1 minute).  I will give you the option of repeating the circuit once or twice. For each exercise in each group, move from one to the next with the appropriate rest times, then repeat.

Group 1 - 3 sets of each exercises
1. Y Squats - keeping arms straight up in a "Y" position perform a squat
**rest 10 seconds
2. Mtn. Climbers
**rest 10 seconds
3. Russian Twists - sit with knees bent and heels off ground, rotate torso from side to side, keeping back straight (not hunched)
**rest 20 seconds
**start over and repeat 2 more times
**rest 60 seconds when finished with last exercise of group

Group 2 - 2 sets of each exercise
1. Side Planks on Elbows (30 sec. each side)
**rest 10 seconds
2. Squat Jacks - From a slightly squated position, jump feet out and in for time
**rest 10 seconds
3. Superman Crossover's - lying face down and arms extended in front of you, lift arms and legs and rotate each to the R, then over to the L and continue for time.
**rest 20 seconds
**start over and repeat 1 more time
**rest 60 seconds when finished with last exercise of group

Group 3 - 2 sets of each exercise
1. Windshield Wipers - lying on your back with legs straight and lifted off ground about 2 feet, rotate both legs from R to L
**rest 10 seconds
2. Bicycle Crunches - just like a crunch but bring opposite elbow to opposite knee
**rest 10 seconds
3. Squat Thrusts - start in a squat position with hands close to feet on ground.  jump your feet back into a plank position the immediately jump them back towards your hands.  this should be done pretty fast.
**rest 20 seconds
**start over and repeat 1 more time
**rest 60 seconds when finished with last exercise of group

Group 4 - 1 set for 1 minute
1. Plank Jacks - from a plank position (hands or elbows), jump feet out wide, then back to narrow and repeat for time

You can do this workout alone, or you can add it to the end of your own workout.  I like to do my core exercises after my cycling workouts.

Don't forget to Stretch and Cool Down!!!

Wednesday, July 25, 2012

Weekly Wednesday Quotavation

"Life expectancy would grow leaps and bounds if green vegetables smelled as good as bacon" - Doug Larson

How true is this quote!!!  Why hasn't some food manufacturer figured this one out by now???  :-)

Monday, July 23, 2012

A tasty treat for you

I've shared a few smoothie recipes with you, now I would like to share one of my favorite snack recipes.  I got this from the gang at the Paleo Plan.  I've been dabbling with eating the "paleo" diet (mostly veggies, fruits, and meat, and lots of almond and coconut substitutes.  I've noticed much less inflammation in my body and less bloating in the gut.  Eating meat almost every day, however, can be a bit much for some.

this recipe is a simple way to add fruit, veggies and nuts into your diet.  Thee are probably the tastiest muffins I've ever eaten, I hope you enjoy.

Carrot Banana Muffins.  Normally I would not recommend eating muffins, as most muffins that you think of are loaded with sugar or fat (or both) and are not healthy for you.  However, this recipe is quite different.  Try them and let me know what you think...

  • 2 cups almond flour
  • 2 tsp baking soda
  • 1 tsp sea salt
  • 1 Tbs cinnamon
  • 1 cup dates, pitted
  • 3 ripe bananas
  • 3 eggs
  • 1 tsp apple cider vinegar
  • 1/4 cup coconut oil
  • 1 ½ cups carrots, shredded
  • ¾ cup walnuts, finely chopped
  • muffin paper liners
  1. Preheat oven to 350.
  2. In a small bowl, combine almond flour, baking soda, salt and cinnamon.
  3. In a food processor, combine dates, bananas, eggs, vinegar and oil.
  4. Transfer mixture to a large bowl and blend until completely combined.
  5. Fold in carrots and walnuts.
  6. Spoon mixture into paper lined muffin tins.
  7. Bake at 350° for 25 minutes.

Saturday, July 21, 2012

Weekend Workout #11

Today's workout  is going to seem quite simple on paper, but will be far from it considering the intensity required.  It is extremely important that you get in a good warm up (at least 15-20 min).

Warm up can include some easy jogging, lunges, squats, a few push-ups and some more easy jogging.  Whatever you are comfortable with to get the muscles warmed up and body temperature increased.

Sprint 30 yards (jog back)
Burpees - 10
Sprint 50 yards (jog back)
Burpees - 5
Sprint 30 yards (jog back)
Burpees - 10
Sprint 50 yards (jog back)
Burpees - 10

repeat 1-2 times

repeat 2-4 times

repeat 4- 5times

Friday, July 20, 2012

Smoothie recipe #4

This next smoothie is from Julie Burks, MS, RD, CSSD.  This one makes a great summertime drink.  A few unique ingredients may make this smoothie seem a little odd, but don't judge the taste before you try it.


1 cup nonfat vanilla yogurt
1-1.5 cups frozen berries of your choice
1/4 cup berry juice
1 tsp vanilla extract
1 banana
1 tsp fresh grated ginger
1/4 tsp cinnamon

Place all ingredients in a blender and mix.  Serve cold!

Wednesday, July 18, 2012

Weekly Wednesday Quotavation

Today's quote is great.  These rules can apply to anything in life, not just fitness.  Rather than me writing I am just going to use the picture to do the talking...

This would be something I would recommend that you write down and put at your desk at work, or put on your refrigerator at home so that you are constantly reminded of these rules each and every day.

Monday, July 16, 2012

Fitness Challenge

I hope you enjoyed the challenge last month.  Did you try it again with a higher rep #, or did you repeat the same number of reps in a faster time?  Remember, these are to add variety, and some motivation to test your fitness level.

Here is another fitness challenge for you to try...STEP-IT-UP 250 CHALLENGE.  ***WARNING:  This is NOT a beginner workout, so only those with above average fitness should attempt this challenge.

This workout will require some equipment, so you will need to do this at your gym.  You will need the use of the following equipment:

*Kettlebell (KB)
*Swiss Ball
*Step Box/Plyo Box or a Bench

I will again use 10 exercises, and this time your goal is to complete 25 reps of each exercise.  You can time yourself if you want, but your goal for this challenge should be just to try and finish.  Rest as little as needed between each exercise. So now that you have some extra motivation, here are the exercises.

1.  Goblet Squat w/ KB (use a weight between 20-40lbs) - Hold KB in front of chest and perform squat
2.  Push-ups on Swiss Ball - use a medium sized ball
3.  Jumps - just like it sounds, stationary jumping
4.  TRX Rows - palms facing in
5.  Step-ups (use a 24" box) - 25 reps per side
6.  Push-ups - on ground
7.  2-Hand KB Swings
8.  Side Lunges - 25 reps per side
9.  Pikes or Knee Tucks w/ Swiss Ball
10.TRX Chest Press

There you have it, 250 reps using 10 exercises.  Were you able to complete all exercises?  If you are still looking for more by the time you complete this, you can rest 2-3 minutes and repeat the circuit a second time.

Make sure you cool down after the workout and drink plenty of fluids.  I want to hear what you thought if this workout, leave me a Comment.

Thursday, July 12, 2012

Smoothie recipe #3

I have another smoothie for you to try.  This one is packed full of antioxidants and lots of flavor.


1/2 banana (frozen)
1/2 cup strawberries
1Tbsp ground flaxseed
1-2 handfuls of spinach
1 scoop whey protein (vanilla or chocolate)
1/2 cup almond milk (unsweetened)
1/2 cup water
1 Tsp coconut flakes (unsweetened)
Ice as needed

Mix all ingredients in a blender and serve cold.

Wednesday, July 11, 2012

Weekly Wednesday Quotavation

"Obsessed is just a word the lazy use to describe the dedicated"

fitsugar via Sarah Yenchik

Saturday, July 7, 2012

Weekend Workout #10

Warm up  5-10 minutes
To increase body temperature and elasticity in the muscles:
Walk or Jog easy for 3-5 min and include some high knees and butt kicks (bringing heels up to butt muscles) as you are running or walking.

This 5-exercise circuit should be done with minimal rest in between each exercise.  By now you should understand that I like to group exercises together without resting.  The goal is to get the HR up and maintain it during the circuit, followed by a short brief recovery (enough time to just grab a drink of water and get a few deep breaths in - but not fully recovering), helping to speed up your metabolism and ultimately burn more fat and improve cardiovascular endurance.

Rest 30-60 seconds between sets and aim to complete 2-4 sets of all exercises.

8   Push-ups
20 Squats
20 Forward Walking Lunges (10 each side)
15 sec. Planks
24 Step ups (can use either stair steps, or a bench, or even a rock if at a  park) (12 per side)
20 Jumping Jacks

15 Push-ups
30 Squats
30 Forward Walking Lunges
30 sec. Planks
40 Step Ups (20 per side)
30 Jumping Jacks

30 Push-ups
50 Squats
50 Forward Walking Lunges
1-2 min. Planks
50 Step Ups
50 Jumping Jacks

Cool Down  5-10 minutes
Walk easy for 3-5 minutes, then do some easy static stretching (holding each for 10-20 sec.)

Wednesday, July 4, 2012

Weekly Wednesday Quotavation

This quote is all too true when it comes to setting fitness goals.  It's easy to say you want to do something, but are you willing to put in the time and hard work now?

"A year from now you'll wish you had started today" - unknown

Monday, July 2, 2012

Racing news

In case you are interested, I am currently up in Canada competing in the Furious 3 mountain bike stage race. This race is being held in Fernie, British Columbia.  Check out my cycling blog for race reports from the first two stages, www.sloaneanderson.blogspot.com