Today’s Workout: Elliptical + Jumping Rope + Jumping Jacks

Posted by on Apr 19, 2014 in Workouts | 0 comments

Another 60 minute workout but it really went by quickly and it was kind of fun. I performed 10 minute session on the elliptical broken up with a set of jumping jacks and using the jump rope. I'd say it was pretty successful since I burned over 400 calories.
 
Total calories burned:
  • jump rope 100x
  • 100 jumping jacks
Elliptical: 10 minutes
Moving forward
0-10 min: start at level 10 and increase by 1 level every minute until complete level 15 and then decrease by 1 level every minute
 
  • jump rope 100x
  • 100 jumping jacks
Elliptical: 10 minutes
Moving backward
Repeat above
 
  • jump rope 100x
  • 100 jumping jacks
Elliptical: 10 minutes
Moving forward
0-10 min: start at level 1 and increase by 1 level every 30 seconds
 
  • jump rope 100x
  • 100 jumping jacks
Elliptical: 10 minutes
Moving backward
Repeat above
 
  • jump rope 100x
  • 100 jumping jacks
Stretch: Quads/Calves/Hamstrings
DONE!
 
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Today’s Workout: Friday’s PHAT

Posted by on Apr 19, 2014 in Workouts | 0 comments

I had a hair appointment this morning so I got to my workout on the late side. With that in mind, I didn't drag it out too long (wantd to keep it at an hour) but I wanted to put in some exercises that I haven't performed this week. I ended up doing just a few exercises for the last circuit since it was at the hour mark. This workout burned the least amount of calories for the past two weeks, but I felt good.
 
Total calories burned:
 
Bike: 10 minutes
0-10 min: start at level 1 and increase by 1 level every minute
 
Strength Training: PHAT
Complete the circuit 1x
  • 10 bicep curls (20lbs)
  • 10 incline push ups
  • 20 triceps push ups with one leg lifted
  • 20 straight rear leg lifts + 10 forward circles + 10 backward circles, per leg
  • 20 v sits
  • 20 oblique crunches, per side
  • 10 front + 10 lateral shoulder raises with band
  • 10 arnold presses (10lbs)
  • 10 jump squat jacks
  • 10 jump lunges
  • 20 plank Ts
  • 10 elbow plank pikes
Elliptical: 10 minutes
Moving backward
0-10 min: start at level 15 and decrease by 1 level every minute
 
Strength Training: PHAT
Repeat above
 
Treadmill: 10 minutes
15% incline
0-10 min: alternate between 3.0mph and 3.5mph every minute
 
Strength Training:
  • 10 bicep curls with band
  • 10 front + 10 lateral shoulder raises with band
  • 10 overhead presses with band
  • 15 triceps kickbacks with band
  • 10 triceps pulldowns on machine (50lbs)
 
Stretch: Arms/Hamstrings/Calves/Quads/Torso
 
DONE!
 
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Today’s Workout: 60 Mins of Cardio, 30 Sec at a Time

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

So, since I decided to go back to full body strength sessions (and those are 3x a week on non-consecutive days) I have more cardio only days. I do get bored with the same routines and I came up with a different one this morning that meant doing intervals for only 30 seconds and changing it up every 20-30 minutes. This turned out to be a pretty good one and the time went by quickly.
 
Total calories burned:
 
*jogged to gym
Treadmill: 20 minutes
2% incline
0-10 min: start at 3.0mph and increase by .2mph every 30 seconds
10% incline
10-15 min: alternate between 3.6mph and 4.0mph every 30 seconds
1% incline
15-20 min: alternate between 4.0mph and 7.0mph every 30 seconds
 
Elliptical: 35 minutes
Moving backward
0-10 min: start at level 10 and increase by 1 level every 30 seconds until complete level 15 and then decrease by 1 level every 30 seconds until complete level 10 and repeat
Moving forward
10-20 min: repeat above
Moving backward
20-30 min: start at level 15 and decrease by 1 level every 30 seconds until complete level 5 and then increase by 1 level every 30 seconds
Moving forward
30-35 min: repeat minutes 20-30
 
Bike: 5 minutes
0-5 min: start at level 1 and increase by 1 level every 30 seconds
 
Stretch: Quads/Calves/Hamstrings
 
DONE!
 
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Today’s Workout: Another PHAT

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

Back to weights after Monday's resistance bandy heavy session. I'm also trying out a few different exercises for the abs and glutes and we'll see if I like them enough to keep in the rotation.
So, in no way do I have big muscular arms but my biceps and shoulders are definitely bigger than last year. I know this because I tried to wear a shirt with short cuffed sleeves (the kind that buttons over the bicep area with no give) that I haven't worn in over a year and I had to unbutton the sleeves to get the dang shirt off! Although I'm happy with my little transformation, I'm bummed about that shirt.
 
 
Total calories burned:
 
Treadmill: 10 minutes
5% incline
0-1 min: 3.5mph, walk
1-2 min: 3.5mph, jog backwards
2-3 min: 1.5mph, walking lunges
3-4 min: 3.5mph, turn to left, squat slightly and shuffle side to side
4-5 min: 3.5mph, turn to right, squat slightly and shuffle side to side
5-6 min: 1.5mph, walking lunges
6-7 min: 1.5mph, turn to left, squat low and shuffle side to side
7-8 min: 1.5mph, turn to right, squat low and shuffle side to side
8-9 min: 3.5mph, jog backwards
9-10 min: 3.5mph, walk
 
Strength Training: PHAT
Complete the circuit 1x
  • 20 alternating hammer curls (20lbs)
  • 10 bent over rows (25lbs)
  • elbow plank with 10 donkey kicks*, per leg
  • 10 hydrant leg lifts with side kick*, per leg
  • 10 front + 10 lateral shoulder raises (10lbs)
  • 10 supermans
  • 15 side plank dips, per side
  • 10 one legged bridges, per leg
  • 10 triceps pushdowns (50lbs)
  • 10 rear deltoid pulls with band
  • 40 scissor kicks***
  • 10 deep squats
  • 20 triceps pulses (6lbs)

Treadmill: 10 minutes

Repeat above

Strength Training: PHAT
Repeat above

Elliptical: 10 minutes
Moving backward
0-10 min: start at level 10 and inecrease by 1 level every minute until complete level 15 and then decrease by 1 level every minute
 
Strength Training: PHAT
Repeat above
Stretch: Quads/Calves/Hamstrings/Torso/Arms
 
DONE!
 
*these two new-to-me-moves came from http://www.fitsugar.com/Butt-Toning-Exercises-Glutes-8670722#photo-8702846
**scissor kicks: I decided to add these to my repertoire after reading about how effective they are at engaging the transverse abdominus muscles (which are not typically engaged in normal crunches, etc).
 
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Simple Side: Pea Salad and Sandwich Week

Posted by on Apr 16, 2014 in Recipes | 0 comments

I normally make up a menu every Sunday morning (actually, I start earlier in the week by saving my menu thoughts in a draft email to myself all throughout the week) for the following week's dinner. I did have the lineup all ready to go (even made out the list on my old fashioned notepad–meaning, pen and paper) but then decided that I didn't feel like going to lots of trouble this week. I was thinking about how I often spend about an hour in the kitchen preparing a different dish each night for my brood, they scarf it down and maybe I don't really feel appreciated for my time and effort? I'm guessing many moms (and some dads) feel that way, huh?
Hence, Sandwich Week**. Yep, I'm making a different sandwich each night with a vegetable side dish. Of course, my youngest is in heaven. Assembling 6 sandwiches is still time consuming but what are you gonna do?
Check out the Cook's Notes if you'd like to try out Sandwich Week for your household.
 
I served this pea salad alongside a ham-spinach-tomato-pickle-Siracha-pickled onion and avocado sandwich. Using light bread and 1/4 of an avocado, the entire meal came out to only 320 calories.
 
Serves 6
 
Ingredients:
  • 16oz frozen peas, thawed
  • 2 celery stalks, chopped
  • 1/2 medium cucumber, chopped
  • 1/4 medium red onion, diced
  • 3 green onions/scallions, chopped
  • 1/2 cup plain yogurt (I used non fat that I had put through a strainer so it would be thicker in consistency)*
  • 1 tbs Italian dressing mix (I used Good Seasons Zesty Italian)
  • 1/2 tsp garlic powder
  • 1 tsp lemon juice (fresh or bottled)
  • few dashes of black pepper and salt to taste (the dressing mix should be salty enough)
Preparation:
  • Prepare the peas (I microwaved in the serving bowl I was going to use)
  • Throw all of the cut veggies into the bowl with the peas
 
  • In a small bowl or large measuring cup, combine the yogurt, dressing mix, garlic powder, lemon juice, salt and pepper; whisk to combine
 
  • Pour yogurt mixture over the veggies and stir to combine. Taste to see if you need more salt or pepper.
 
1 generous serving = 85 calories


Cook's Notes:
*using yogurt in place of mayo really cuts down on the fat and calories; my favorite way to strain non fat plain yogurt:
 
 
**this is what the Sandwich Week menu looks like:
Mon: turkey sandwiches with steamed asparagus
Tue: ham sandwiches with pea salad
Wed: blt & egg sandwiches with steamed broccoli
Thur: chicken salad sandwiches with baked potatoes
Fri: pork chop panini with zucchini noodles
 
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Sugar Free Pineapple Upside Down Cake*

Posted by on Apr 14, 2014 in Recipes | 0 comments

I happen to love all things pineapple (and coconut, for that matter) and I really love pineapple upside down cake, but it's normally made with copious amounts of butter and sugar and I just can't justify it for a middle of the week dessert. If I have something like that laying around, I'll talk myself into a slice for breakfast, slice for an after lunch treat and then another for dessert! That really goes for any dessert around here.
 
Since I couldn't get it out of my head, I thought I'd try making a lighter version that was also super easy. I've used sugar free cake mixes in the past and I happen to like the taste. I didn't do any research to see if anyone out there on the web has tried to just sub in crushed pineapple for the oil and eggs but I figured what's the worse that could happen? I didn't really think it would turn out inedible–maybe just take a long time to set up? Hungry-Girl likes to sub in pumpkin purée, applesauce or club soda so why not crushed pineapple? I just took a chance on the amount and used a large can. Here's what happened…

Serves 12

Ingredients:
  • 1 box sugar free yellow cake mix (I used Pillsbury brand)
  • 20oz can crushed pineapple in juice, undrained
  • 1 tsp ground cinnamon
  • 8 pineapple rings (I bought a 20oz can in juice and I had 2 rings left over)
Preparation:
  • Preheat oven to 325 and grease 9×13 casserole dish with cooking spray
  • Lay out 8 pineapple rings on bottom of dish, evenly spaced
 
  • In a large mixing bowl, combine cake mix, crushed pineapple and ground cinnamon
  • Mix completely
 
  • Pour into dish and bake for 30 minutes and check every 5 minutes thereafter with a toothpick (it took my oven 45 minutes)
 
  • Run a butter knife around the edges to loosen and then turn over onto a larger serving platter (I used a sheet pan covered with foil and lightly sprayed with cooking spray)

  • Allow to cool and then cut into 12 slices and enjoy!
1 slice = 167 calories
vs 1 slice of the average pineapple upside down cake (390 calories for a slice cut from a 9×9 pan)
 
Cook's Notes:
*of course this isn't completely sugar free as there is sugar in the pineapple. There's just no added sugar.
**this turned out moist and delicious! I think that next time I'll make sure to have some vanilla frozen yogurt on hand, too.
 
 
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Today’s Workout: PHAT for Monday

Posted by on Apr 14, 2014 in Workouts | 0 comments

My workout schedule got a little wonky at the end of last week (late cardio only for Friday, improvised full body strength session on Saturday and then all cardio for Sunday), so I wanted to do more strength training today but take it a little easier on the weights. Saturday, I chose 4 exercises each for the upper and lower body and the core and I decided to take that approach again. I'm also going to do three PHAT sessions this week instead of breaking it up into different areas each day. Just need to change it up to keep myself interested.
 
This ended up being a pretty long workout, I didn't mind but I ended up eliminating a few exercises at the end in the interest of time.
 
Total calories burned:
 
Treadmill: 10 minutes
2% incline
0-5 min: start at 3.5mph and increase by .5mph every minute
15% incline
5-10 min: 3.2mph
 
Strength Training: PHAT
Complete the circuit 1x
  • 20 bicep curls (with band), 10 per arm
  • 10 overhead presses (with band)
  • 15 plie squats (15lbs)
  • 20 deadlifts with dumbbells (50lbs)
  • 10 Russian twists (10lbs)
  • 10 centipedes
  • 15 triceps kickbacks with band
  • 10 incline push ups
  • 10 supermans
  • 10 rear deltoid pull downs with band
  • 20 standing rear leg lifts, per leg
  • 10 side to side squats
  • 10 side plank “thread the needle”, per side
  • 20 reverse crunches
Elliptical: 15 minutes
Moving backward
0-15 min: start at level 15 and decrease by 1 level every minute
 
Strength Training: PHAT
Repeat above
 
Bike: 10 minutes
0-10 min: start at level 1 and increase by 1 level every minute
 
Strength Training: PHAT
Complete the circuit 1x
  • 20 bicep curls (with band), 10 per arm
  • 10 overhead presses (with band)
  • 15 plie squats (15lbs)
  • 20 deadlifts with dumbbells (50lbs)
  • 10 Russian twists (10lbs)
  • 15 triceps kickbacks with band
  • 10 incline push ups
  • 10 rear deltoid pull downs with band
  • 20 standing rear leg lifts, per leg
  • 20 reverse crunches
Stretch: Arms/Torso/Hamstrings/Calves/Quads

DONE!
 
 
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