Today’s Workout: 35 Minute Treadmill Routine

Posted by on Nov 25, 2014 in Workouts | 0 comments

I had my bootcamp last night that was a mixture of resistance training and light cardio, so I felt like zoning out on the treadmill this morning. I wasn't a slouch but I wasn't killing it, either. I was pretty happy with the calorie burn result, though.
 
Total calories burned:
 
Treadmill: 35 minutes
2% incline
0-14 min: start at 3.0mph and increase by .5mph every 2 minutes
14-15 min: 3.0mph
10% incline
15-30 min: start at 2.0mph and increase by .2mph every minute until complete 3.8mph and then repeat
1% incline
30-35 min: start at 3.0mph and increase by .5mph every minute
 
Stretch: Quads/Calves
 
DONE!
 
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Today’s Workout: Friday’s Core+ Cardio Bootcamp

Posted by on Nov 24, 2014 in Workouts | 0 comments

The focus on for the Friday night bootcamps has been core with cardio intervals. Although it was only 37 minutes, I was sweating near the end–felt great! I had planned on doing a separate workout for the morning, but the kids had early release from school for Thanksgiving break so I made the most of my morning and enjoyed some down time.
 
Total calories burned:
 
 
Warm up:
35 seconds performing exercise/15 second march
  • side to side
  • lateral leaps
  • lunge backs
  • high knees
  • march with high knees
  • light jog
Core/Cardio:
35 seconds performing exercise/15 second march
  1. plank jacks
  2. elbow plank with alt leg lifts
  3. supermans
  4. mountain climbers
  5. Russian twists
  6. reverse crunches
  7. straight arm plank pikes
  8. jumping jacks with toe touches
  9. side shuffle
  10. bike crunches
  11. scissor kicks
  12. high knee skip
  13. skiing
  14. hold side plank
  15. hold side plank
  16. centipedes
  17. straight arm plank opp knee to elbow
  18. REPEAT
  19. Finish with Warmup, again
Stretch: Quads/Calves/Hamstrings
DONE!
 
 
 
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Today’s Workout: Weds Night’s Bootcamp: Strength Training+Cardio

Posted by on Nov 20, 2014 in Workouts | 0 comments

Here's the workout that we performed at my Weds night bootcamp that focused on strength training with cardio bursts thrown in here and there. The weather was brisk but felt awesome while exercising! Clear and cool…
 
Total calories burned:
 
Warm up:
45 seconds/15 second rest
  • torso twists/arm circles
  • jog in place
  • march with high knees
  • side to side
Strength/Cardio:
45 seconds performing exercise/15 seconds march
  1. alt hammer curls/alt bicep curls
  2. alternating triceps extensions
  3. alternating front + lateral raises
  4. high knee skip
  5. jumping jacks
  6. chest flyes
  7. bent over rows
  8. side to side squats
  9. butt kickers
  10. mime jump rope
  11. walking lunges
  12. standing rear leg lifts, right leg
  13. standing rear leg lifts, left leg
  14. slalom jumps
  15. skiing
  16. side shuffle
  17. REPEAT
Stretch: Quads/Calves/Hamstrings
DONE!
 
 
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Eggless & Oil-less Banana Whole Grain Muffins

Posted by on Nov 19, 2014 in Recipes | 0 comments

Personally, I love eggs–I eat two whole eggs just about every morning for breakfast. The only reason I chose to do an “eggless” recipe is because I forgot to buy a carton at the store and I'm running low. I have two very ripe bananas that must be used and it's been quite awhile since I've baked anything (that wasn't for dinner), hence banana muffins! I was actually contemplating eating a strawberry Pop Tart for a snack today (boo!)…now I don't have to.
 
Here's the thing: I like a heavy, dense muffin. I like to feel like I'm eating something substantial. If you like fluffy, crumbly muffins, then this may disappoint you. If you're like me, you'll really enjoy these.
 
Makes 12 muffins
 
Ingredients:
  • 1 cup whole wheat flour
  • 1/2 cup oats, ground into flour*
  • 1/2 cup ground flaxseed**
  • 1/2 cup brown sugar (not packed)
  • 2 medium ripe bananas
  • 1/2 cup skim or almond milk (I used Silk Unsweetened Vanilla Almond Milk)
  • 1/2 cup unsweetened applesauce
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 2 tsp baking powder
  • 1/4 tsp salt
Preparation:
  • Preheat oven to 350 and prepare muffin tin with liners or cooking spray
  • In large bowl, combine all of the dry ingredients and whisk to remove clumps and blend together (including baking powder, baking soda, salt and spices)
  • In small bowl, combine the wet ingredients; make sure to smash up bananas well (including vanilla)
 
  • Combine the wet and dry ingredients until well mixed
  • Scoop about 1/4 cup into each muffin well
  • Bake for 15 minutes; check with toothpick to see if done (toothpick will be dry)
  • Allow to cool on wire rack before trying to remove the cupcake liner (if using)
1 muffin = 130 calories (only 2g of fat but 5g of fiber!)

Cook's Notes:
*I have a coffee grinder that I only use for oats and flax seed
**I measured out 1/3 cup of whole flax seed and then ground to make about 1/2 cup
 
 
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Today’s Workout: 6 Exercises x Many, Many Times

Posted by on Nov 18, 2014 in Workouts | 0 comments

I kept it very simple this morning. Although I actually performed three workouts yesterday (strength circuit + cardio bootcamp vetting + evening bootcamp class), I felt compelled to exercise at my normal time today. What I couldn't muster was a new workout, so I chose 6 middle-of-the-road intensity moves and performed that mini circuit for a tad over 30 minutes.
 
Total calories burned:
 
Cardio Circuit: ~ 30 Mins
Perform each exercise for 35 seconds/10 second light march
  • jog
  • high knees
  • butt kickers
  • jumping jacks
  • “mime” jumping rope
  • side shuffle
Stretch: Quads/Calves/Hamstrings/Torso
DONE!
 
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Today’s Workout: Saturday’s Treadmill 5k

Posted by on Nov 17, 2014 in Workouts | 0 comments

So, my Santa Scurry 5k is approaching (Dec 5th) and I haven't really been jogging/running all that much. Although I'm not too concerned about the 3.1 miles, I do realize that if you are not used to continuously running for that distance, it's not really all that easy. I'd like to be able to at least jog the entire time. I spend most of my workouts doing HIIT or at least a wide variety of cardio exercises, not at a consistent/constant speed. My goal for this morning was to warm up and then jog most of the 3.1 miles before calling it quits.
 
Total calories burned:
 
Treadmill: 40 minutes
1% incline
0-2 min: 3.0mph
2-4 min: 4.0mph
4-10 min: 5.0mph
10-15 min: 5.2mph
15-20 min: 5.4mph
20-25 min: 5.5mph
25-40 min: alternate between 3.0mph and 6.0mph every minute
 
Stretch: Quads/Calves
 
DONE!
 
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Today’s Workout: Strength + Trying out Tonight’s Cardio

Posted by on Nov 17, 2014 in Workouts | 0 comments

I needed to get in a strength circuit this morning and I also needed to give tonight's bootcamp cardio routine a trial run. I'm posting my strength routine but keeping my bootcamp routine a secret until after I have a chance to do it with my group. The calories burned, per my photo, are for the entire routine, though (not massive amounts: 108 from the strength training; the remainder from the cardio).
 
Total calories burned:
 
Strength Training: Full Body
Complete the circuit 3x
  • 10 push ups
  • 10 alt bicep curls (24lbs)
  • 20 alternating front + lateral shoulder raises* (10lbs)
  • 20 crab crawls
  • 10 alt hammer curls (24lbs)
  • elbow plank with 10 alternating leg lifts
  • 10 straight arm plank pikes
  • 20 oblique crunches, per side
  • 10 roll ups with 10lb medicine ball
  • 10 one legged bridges, per leg
  • 10 forward + 10 backward leg circles
  • 10 side to side squats**
  • 15 dumbbell deadlifts (48lbs)
Cardio: Bootcamp Routine
30 mins of continuous plyometric exercises
 
Stretch: Quads/Calves/Hamstrings/Torso/Arms
 
DONE!
 
*lift weights out to side (lateral raise), lower and then lift weights out front (front raise); continue for 20 reps total
**start with feet together and squat, then step left foot out and squat, then back to center and squat; repeat on right side. Do not count the center squat as a rep–only the left and right ones
 
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