Thursday, 23 February 2012

Spring into Fit - Full Body Blast

Hello followers! This weather has been beautiful! It seems everyone has a touch of Spring fever, including myself! Keith and I have started running again and it feels great. Here is an intense and quick full body workout sure to get you sweating and exciting for a Spring wardrobe ....

Set your interval timer to 50 seconds/10 seconds and 12 rounds

1) Shoulder Press

using a barbell or dumbbells start with elbows at 90 degrees and weights towards the sky. Press weights above head and keep your spine neutral and abs engaged. Lower to weight to shoulder height and repeat.

2) Jump Squats

Position feet hip width apart. Lower into a squat by keeping knees above the ankles and bum behind you. Push up and through into a jump. Land softly on the ground. Repeat. Challenge - keep your hands on your head (prisoner style)

3) Mountain Climber Sprints

One of my faves!! Push-up position. Keep your arms and abs strong and "sprint" your legs back and forth. Engage your core to draw your knee towards your chest. Repeat.

4) Clapping Push-Ups

From knee or toe push-up position. Complete a full push-up and at the top push a little extra to lift your upper body off the ground to "clap" your hands together. Land softly. Repeat. 

5) Jump Lunges

Start in standing position with feet together. Jump one foot forward and one foot back. Lunge so both knees are approximately 90 degrees. Jump to reverse foot position. Keep core engaged. Repeat. Challenge - keep hands on hips. 

6) Bicycles

Hit the ground! Engage core to bring opposite elbow to opposite knee in a laying crunch position. Repeat.

7) Triceps Dips

Using a table, chair, or whatever. Place hands on the edge, elbows straight, bum close to edge and legs extended. Bend elbows to lower bum towards floor, until they reach 90 degrees. Press back up to straight elbows. Keep core engaged. Repeat. 

8) Pendulum Lunge - Right Leg

Start with feet together. Lunge right leg backwards into 90 degree bend. Without touching the floor in the middle, bring right leg forward into a front lunge and 90 degree angle. Repeat.

9) Pendulum Lunge - Left Leg

Same as right. 

10) Legs-Up Crunch-Up

Hit the ground again! Bring legs up to 90 degree angle off floor (cross at ankles if more comfortable). Hands to the ears (not pulling on neck) and draw ribs towards your hips bones to crunch up. Maintaing core engagement. Release to ground and repeat.

11) Low Ab Burner

Stay on the ground. Relax upper body and lift legs straight into the air. If more comfortable, place hands under bum for increased low back support. Push small of back into the floor (so no space between spine and floor). Lower legs as far as possible without lifting your back off the floor. Slowly return to starting position. Repeat. 

12) Burpies!

How could we not end with these?! Start standing. Jump down into a squat and place hands on floor. Jump feet out to a push-up position. Jump back to squat. Jump to standing. Repeat. Challenge - add a quick push-up while on the floor

I completed this workout this afternoon and loved the quick burn! As an added bonus, I decided to practice my handstands after ... Sorry, no pictures to post on that :) Keith and I are going to enjoy a jog and this beautiful sunshine this evening. I hope you have a fabulous day!

My good friend Logan and I after a beautiful trail run last week! 

Share your workouts with someone fun!

Friday, 17 February 2012

Black Bean Salsa with Baked Chips

I love trying new recipes to bring to parties! This appetizer caught my eye while I was flipping through my new "Power Foods" recipe book! Very easy and delicious!

We were too excited to try it, that we did not even take a photo ... The one in the book will have to do!

Black Bean Salsa with Baked Chips
Makes 2 cups salsa and 48 chips

1 can black beans, drained and rinsed
1 small tomato, seeded and cut into ½ -inch dice
2 scallions, trimmed and finely chopped
1 jalapeno, minced (ribs and seeds removed for less heat, if desired)
½ cup coarsely chopped cilantro
2 tablespoons fresh lime juice (from 2 limes)
Coarse salt
6 flour tortillas (8-inch size)
2 teaspoons extra virgin olive oil

Heat broiler. Pulse ¼ cup of black beans in a food processor until coarsely chopped; transfer to a bowl. Add remaining beans to bowl, along with the tomato, scallions, jalapeno, cilantro, lime juice, and ½ teaspoon salt. Combine.

Cut each tortilla into 8 wedges. Arrange in single layer on a baking sheet; brush with oil, dividing evenly. Broil until crisp and golden brown, 1-2 minutes per side. Transfer chips to a wire rack to cool. Serve with salsa.

Per ¼ -cup dip and 6 chip serving: 179 calories, 2g saturated fat, 6g unsaturated fat, 0mg cholesterol, 26.8h carbohydrates, 7g protein, 349mg sodium, 5.5g fiber


Gluten Free Morning Glory Muffins

I love healthy and filling muffins to start the day, or as a tasty grab-and-go snack! I recently attempted this gluten-free recipe to bring on a ski trip. Delicious! They are moist, full of fruit, and filling!
Fresh out of our oven!
Gluten Free Morning Glory Muffins
Prep Time: 30 minutes
Cook Time: 25 minutes
Total Time: 55 minutes

Yield: About 2 dozen standard size muffins

1 1/4 cups sugar
2 1/4 cups gluten-free all purpose flour mix (if your mix contains xanthan gum or guar gum don't add the additional 1 teaspoon gum to the recipe)
1 teaspoon guar gum OR xanthan gum
1 tablespoon cinnamon
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon salt
2 cups grated carrots (about 4 large carrots)
1 large peeled and shredded apple
8 ounces drained, crushed pineapple
3/4 cups raisins
1/2 cup shredded, sweetened coconut
1/2 cup coarsely chopped walnuts or pecans
3 large eggs
1 cup light olive oil OR canola oil
1 1/2 teaspoon vanilla

Preheat oven to 350° F / 176° C

Grease standard muffin pan or line with paper muffin cup liners.
In a large mixing bowl combine sugar, gluten-free flour blend, guar gum OR xanthan gum, cinnamon, baking soda, baking powder and salt. Use a large whisk to thoroughly combine.

In a separate large bowl combine shredded carrots, apples, crushed pineapple, raisins, coconut and nuts. Stir to thoroughly mix.

Add the fruit, vegetable, nut mixture to the dry ingredients followed by eggs, oil and vanilla. Beat the mixture to thoroughly combine ingredients.

Fill muffin cups about 3/4 full. Bake in preheated oven for about 25-30 minutes, or until a toothpick inserted in the center comes out clean.