Today’s Workout: Cardio + Strength Training

Posted by on Oct 29, 2014 in Workouts | 0 comments

I'm working on another routine for my evening bootcamp and the theme is cardio with the focus being on the upper and lower body (the core will be Friday's routine). The goal is to work hard and have fun in just 30 minutes.
 
This workout ended up being about 40 minutes, but close enough and although it's mainly strength training, I burned over 200 calories in those 38 minutes. The triceps pulses ended up being the toughest to sustain for the full minute; I had to stop a few times.
 
Total calories burned:
 
Cardio Warmup:
Perform each exercise for 1 minute
  • jog in place
  • side to side shuffle
  • jumping jacks
  • half jacks
  • march with high knees
Strength Training/Cardio: Upper and Lower Body
Perform each exercise for 1 minute
  • bicep curls
  • triceps pulses
  • arnold presses (right arm)
  • arnold presses (left arm)
  • rear chest flyes
  • burpees
  • reverse lunges (right leg)
  • reverse lunges (left leg)
  • full squats
  • forward lunges (right leg)
  • forward lunges (left leg)
  • plié squats with dumbbell
  • mountain climbers
  • bicep curls
  • triceps pulses
  • arnold presses (right arm)
  • arnold presses (left arm)
  • rear chest flyes
  • butt kickers
  • reverse lunges (right leg)
  • reverse lunges (left leg)
  • full squats
  • forward lunges (right leg)
  • forward lunges (left leg)
  • plié squats with dumbbell
  • high knees
Stretch/Cool Down:
  • arms
  • calves
  • hamstrings
  • quads
DONE!
 
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Pumpkin Enchilada Casserole

Posted by on Oct 29, 2014 in Recipes | 0 comments

Just think of pumpkin as squash and you can use it just like any other puréed squash. It is autumn and that means you must cook with pumpkin or eat a pumpkin-based food at least once a week. It’s the law! Maybe that’s just me? Anyway, I love pumpkin in my food: I made a big ol’ vat of pumpkin oatmeal for the week and it’s so good! Low in calories with the benefit of extra fiber… perfect!
 
To make this dish a bit more savory, I added soyrizo (if you haven’t given this vegetarian option a try, you really should). Make this for dinner for something different and that you can feel good about eating!
*this did not make for a pretty photo…
 
Makes 6 servings
 
Ingredients:
  • 15oz can pumpkin puree (not pumpkin pie filling!)
  • 6oz soyrizo (or you could use lean ground turkey or chicken, etc)
  • 1 medium onion, diced (I used a red onion)
  • 15oz can black beans, drained and rinsed
  • 1/2 cup salsa (any kind that you prefer)
  • 2 tbs fajita or taco seasoning (I had fajita seasoning on hand)
  • 12 corn tortillas
  • 28oz can enchilada sauce (red or green; we are partial to green)*
  • 1 cup shredded cheese (any that you prefer)

Preparation:

  • Preheat oven to 350 and grease 9×13 casserole dish with cooking spray
  • In a skillet over medium heat, cook the onions until they start to become translucent; add the soyrizo and cook until onions and soyrizo are combined and warmed through; remove from heat
 
  • Add in the pumpkin, salsa, black beans and seasoning; stir to combine
  • Pour about 1/2 cup of enchilada sauce in the bottom of the casserole dish and then layer 6 corn tortillas
 
  • Spread about half of the pumpkin mixture over the tortillas and then about 1 cup of the enchilada sauce
 
  • Finish with the remaining 6 tortillas and the rest of the pumpkin mixture
  • Top with about 1.5 cups of the enchilada sauce and sprinkle with the shredded cheese
 
  • Cover the dish with foil and bake for 30 minutes
  • Remove foil and bake for another 10 minutes
  • Allow to cool for 5-10 minutes before slicing
1/6th of the casserole = 345 calories


Cook’s Notes:
*you will have a bit of enchilada sauce left. You could use a smaller can but the sauce helps to soften up the corn tortillas.
**this was polished off by the kids–big hit!
 
 
 
 
 
 
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Today’s Workout: “Bootcamp”, Again

Posted by on Oct 28, 2014 in Workouts | 0 comments

I'm still tweaking my bootcamp-style workout and tried it out again to see how I liked it and how many calories I could burn. I'm offering an evening class in my neighborhood starting next week, so I need to have my act together! The goal is 30 minutes with a good calorie burn and keeping the heart rate up. Success!
 
Total calories burned:
 
Slow Warmup: about 3 Mins
  • arm circles–forward and backward
  • torso twists
  • marching high knees
  • lunge backs
  • side to side
Higher Intensity: 20 Mins
Gym Boss timer: 30 seconds on/10 seconds active rest (march in place)
  • jog in place
  • jog forward and backward
  • jumping jacks
  • jumping jacks with toe touches
  • lateral leaps
  • lateral leaps with toe touches
  • butt kickers
  • high knees
  • burpees
  • mountain climbers
  • forward lunges
  • air squats
  • jump squats
  • plank jacks
  • hot feet
  • high knee skip with hands overhead
  • slalom jumps
  • skis
  • rocket squats
  • reverse lunges
  • REPEAT
Cool down: about 2 minutes
  • march with high knees
  • lightly march while swinging arms
  • stretch quads
  • stretch calves
  • stretch hamstrings
DONE!
 
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Today’s Workout: Meetup Routine + Some

Posted by on Oct 27, 2014 in Workouts | 0 comments

I had my regular meetup exercise class this morning and we’re continuing with the light strength training and cardio warm ups. After finishing with the ladies, I had to meet my husband at the auto dealership to get some work done on the car and that kind of threw my morning workout off.
 
By the time I got back home, I was pretty hungry (hadn’t had breakfast, yet), so I just completed two sets of a short circuit and called it a day.
 
 
Meetup Routine:
 
Cardio Warmup
Perform each exercise for 30 seconds/10 second high knee march
  • side to side shuffle
  • butt kickers
  • jumping jacks
  • slalom jumps
  • repeat
Strength Training: Full Body
Complete the circuit 2x
  • 10 incline push ups
  • 10 bent over rows with band
  • 10 front shoulder raises with band
  • 10 overhead presses with band
  • 10 triceps kickbacks with band
  • 10 bicep curls with band
  • 30 bike crunches
  • 20 reverse crunches
  • 10 donkey kicks + 10 straight rear leg lifts + 10 hydrants, per leg
  • 10 full squats
Home Routine:
 
Strength Training: Full Body
Complete the circuit 2x
  • 15 rear deltoid flyes (8lbs)
  • 10 lateral shoulder raises (8lbs)
  • 20 triceps pulses (8lbs)
  • elbow plank with 20 alternating leg lifts
  • 20 standard sit ups
  • 15 goblet squats (22lbs)
  • 20 half squats
  • 10 walking lunges with dumbbells (8lbs)
DONE!
 
 
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Today’s Workout: Back to the Old Routine

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

Although I strayed from my pre-planned routine on Weds, I decided to get back on the program for today. I toyed with the idea of incorporating a few new strength training videos but changed my mind. I may do that for Monday, though…
 
This was a great workout: under an hour and over 250 calories. Win!
 
Total calories burned:
 
Cardio Warmup: about 5 Mins
Peform each exercise for 30 seconds/10 seconds of marching with high knees
  • butt kickers
  • slaloms
  • skiing in place
  • jumping jacks
  • Repeat
Strength Training: Full Body
Complete the circuit 3x
  • 10 wide set bicep curls (22lbs)
  • 10 front shoulder raises (8lbs)
  • 10 arnold presses (8lbs)
  • 10 supermans
  • 10 bent over rows (10lbs)
  • 20 triceps push ups (lift one leg for 10 reps; lift other leg for 10 reps)
  • 20 crab crawls
  • 20 suicide pushups (10 leading with each arm)
  • 20 Russian twists with 10lb medicine ball
  • 10 elbow plank pikes
  • 10 side plank dips, per side
  • 10 rollups with 10lb medicine ball
  • 20 bridges with 22lb weight over hips
  • 20 hydrants + 20 straight rear leg lifts (perform all reps on one leg and then switch)
  • 10 full squats
  • 15 plié squats with dumbbell (22lbs)
  • 10 reverese lunges with front kick, per leg
Stretch: Quads/Calves/Hamstrings/Torso/Arms
DONE!
 
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Today’s Workout: 40 Min Treadmill Workout

Posted by on Oct 23, 2014 in Workouts | 0 comments

It felt like another treadmill day to me, so I started a new series (Hostages) on Netflix and kept going until I watched an entire episode (about 42 mins). I have loved Toni Collette since Muriel's Wedding and who doesn't like Dylan McDermott (and Tate Donovan, for that matter)? Anyway, the time went by pretty quickly and I got a pretty decent calorie burn in, too.
 
Total calories burned:
 
Treadmill: 40 Mins
1% incline
0-5 min: start at 3.0mph and increase by .2mph every minute
5-20 min: alternate between 2 mins at 5.0mph and then 1 minute at 6.0mph
10% incline
20-30 min: alternate between 2.0mph/3.0mph/4.0mph every minute
3% incline
30-40 min: alternate between 3.0mph/4.0mph/5.0mph/6.0mph every minute
40-42 min: cool down at 2.0mph
 
Stretch: Quads/Calves/Shins
 
DONE!
 
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Today’s Workout: Just Had to Do Something Different

Posted by on Oct 22, 2014 in Workouts | 0 comments

Remember when I said that I was going to follow my new strength routine for at least 2 weeks (maybe three?). Well…. I just don't feel like it. Now, I did pretty much hold true here and there, but then I just wanted to do a few different exercises. I suppose I'm only beholden to myself, so I really can just do what feels right at the time.
 
Anyway, I put in some step ups onto a bench (dining room bench, that is) and then used that same bench for Bulgarian split squats. The other tried and true are still there: bicep curls, overhead presses, plank moves, etc.
 
Total calories burned:
 
Cardio Warmup: about 7 minutes
Perform each exercise for 30 seconds/10 seconds of “hot feet”
  • lunge backs
  • lateral leaps with toe touches
  • jumping jacks
  • skiing
  • slalom jumps
  • Repeat
Strength Training: Full Body
Complete the circuit 3x
  • 10 push ups
  • 20 triceps push ups
  • 10 overhead presses (8lbs)
  • 20 alternating hammer curls (22lbs)
  • 10 bent over rows (22lbs)
  • 40 bike crunches
  • 30 reverse crunches
  • 10 elbow plank side to sides
  • 10 elbow plank pikes
  • 20 plank Ts
  • 20 step ups on bench (10 leading with each leg)
  • 10 split squats per leg
  • 10 full squats
  • 10 walking lunges with dumbbells (8lbs)
Stretch: Quads/Calves/Hamstrings/Torso/Arms
DONE!
 
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