Workout Wednesday

Partner Workouts

OK people, it is all about having fun and getting a good workout in. This week my classes have been doing just that.  Partner work adds that little twist to an everyday class. It adds just a little more resistance, tons of support and motivation form your besties.  Who wouldn't want that to help them through an hour long workout. 

So here are some fun ideas from this week's classes and a couple more to throw into your regime. 

Partner Wall Sit/Air Chair with Horse Pull

How fun does this look!!? nothing like making your best friend work!

Equipment needed: Heavy resistance band or horse pull bands. 

The How: Partner A- starts out in the horse pull band or heavy resistance band. (Please make sure you equipment is capable of holding some serious weight and force) and does a high knee run. 

Partner B -gives added resistance by pulling their arms back close to the body in a narrow row and holds it there while sitting in a wall sit or air chair. 

Duration-The fun last for 1 minute. 

Take 15 seconds to rest and then switch. 

Punch your Partner

 Well you can't really hit them but you can help them get out some aggression!

Equipment needed: punching mitts or a folded yoga mat

The how: Partner A- holds the mat/mitts securely with both hands while in horse stance or staggered stance.  Abs must be contracted and arms are straight (but not locked in front of the body) 

Partner B- Taking a fighting position, guard up (hand in front of face) core tight punches at the mitt/mat with quick powerful punches. Make sure you are punching through the shoulder and not just throwing your arm out there. Let the power come from the back and shoulder muscles along with the core. 

Duration: 1 minute. 15 seconds break/switch repeat

Bear Crawl Race

Who doesn't love to bear crawl!!  Well in my classes there is one particular athlete who seriously loves the Bear Crawl...you know who you are so this is for you:) 

Equipment needed:  space

The How: starting on all fours you are going to take your abs/core and pull it up as tight as you can as you start to travel forward with your hands and feet. Your knees will be lifted so you must work on keeping your hips and booty down so you can really make this effective.  Pick a starting line and finish line and G-O!

You can even turn this into a suicide drill working your way up the ladder.  

Fun times all around. 

Duration:  as many times as your friends can handle. 

These are just a few ideas you can entertain your friends with at your next BBQ. It will make eating all that healthy food that much better knowing you burned a few extra calories all while having fun!

Get out and move! 

Drink you water and eat your Veggies!  I am watching you:) 

Food Friday-Vegetables Galore

Eat your Veggies!

Ok...we have spent a week in my classes talking about adding additional servings of vegetables (2 additional to be exact) into our daily meals.  For some this has been easy and for others it has taken a little more effort to make it happen.  All in all it has been a fun challenge as for me, it has pushed me to think outside of my norm as well.  New recipes have flooded my inbox. I am getting daily text messages of meals they have eaten and new veggies they have tried.  The change in mindset is the ultimate goal and of course the result is a huge win...more daily nutrients. 

Great job to all who are challenging themselves.  And to those who need a little more of a boost. Here are some great recipes to try out.  

Zucchini Oven Chips

 1/4 cup ground almonds
1/4 cup grated fresh Parmesan cheese
1/4 t seasoned salt
1/4 t garlic powder
1/8 t black pepper
2 T fat-free milk


2 1/2 cups (1/4 inch-thick) slices zucchini (about 2 small)
Cooking spray

Directions

Preheat oven to 425.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in dry mixture. Place coated slices on an oven proof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425 for 30 minutes or until browned and crisp. Serve immediately.

From Debbie Cole via; Epicurious

Kale Salad with Pinenuts, Currants and Parmesan

2 tablespoons dried currants
7 tablespoons white balsamic vinegar, divided
1 tablespoon unseasoned rice vinegar
1 tablespoon honey
1 tablespoon extra-virgin olive oil
1 teaspoon salt
2 bunches Tuscan kale (about 1 pound), center ribs and stems removed, leaves thinly sliced crosswise
2 tablespoons pine nuts, lightly toasted
Parmesan cheese shavings

Place currants in small bowl; add 5 tablespoons white balsamic vinegar. Let soak overnight. Drain currants.

Whisk remaining 2 tablespoons white balsamic vinegar, rice vinegar, honey, oil, and salt in large bowl. Add kale, currants, and pine nuts; toss to coat. Let marinate 20 minutes at room temperature, tossing occasionally. Season to taste with salt and pepper. Sprinkle cheese shavings over salad and serve. 

**other variations I have done with this are nectarines, feta and fresh mint leaves into the kale. I have also found that using a little lemon juice with the kale as you toss will help break down the bitter flavor it may often have.  

Kale chips  

 another favorite in our house.  

Bake kale that has been chopped and massaged with olive oil and sea salt for 25-30 minutes until crisp. Serve and enjoy.  This is a favorite replacement for chips:) You can also pretty much season with just about any spice for added variety.

Garden Vegetable Cakes

from Victoria Corno via St. Charles Health systems

Ingredients

• 1⁄4 cup grated Parmesan cheese
• 1⁄3 cup all purpose flour
• 1⁄2 teaspoon baking powder
• 1⁄4 teaspoon dill weed
• Pepper and salt to taste
• 4 eggs (or 1 cup egg substitute)
• 2 tablespoons minced green onion with tops
• 2 teaspoons lemon juice
• 1⁄2 teaspoon fresh minced garlic (1/4 teaspoon dried)
• 1 1⁄2 cups shredded vegetables (unpeeled zucchini, drained and pressed, potato, carrots, bell pepper, celery, sweet potato or yam)

Directions

1. Precook “harder” vegetables (i.e. carrots, sweet potato) briefly in a microwave.
2. In medium bowl, stir together cheese, flour, baking powder, pepper and dill weed.
3. Beat in eggs, onions, lemon juice and garlic until well blended. Stir in shredded vegetables.
4. For each vegetable cake, pour 1/3 cup batter onto hot, lightly greased skillet or griddle (380 degrees for electric griddle). Cook on both sides until golden brown. Serve hot.
5. Refrigerate leftovers within 2 hours.

Recipes from Leah Persichilli

 The following recipes come from food magician Leah Persichilli. Leah is a local Bend, OR mom to two and and amazing creator of delicious meals. She takes everyday food and flavor from local farmers including fruits, veggies and meats and turns them in to whole food based nutrition for every day people and families. To contact Leah for more information about her services. She can be reached at
 lpbubbles@hotmail.com, phone #775-220-7516 or comment below and ask Leah for a recipe idea for a favorite vegetable or something new. 

What do you do with Swiss Chard? 

Leah P- "Swiss chard is great if you first caramelize onions in olive oil w/ salt, then add the chard, and sautee it down until soft (sometimes takes a little water). Finish it tossed with chopped Kalamata olives. It is also delicious cooked down with garlic and olive oil. Add white beans and a bit of veg/chx stock, and use as a sauce for pasta (or other grains). Swiss chard and other greens are also delicious chopped and added to dried lentils - cook together replacing some of the water with a full can of light coconut milk. Finish with salt and pepper to taste."

What do you do with your Eggplants? 

Leah P- "I love to slice eggplant lengthwise, brush it with a mixture of olive oil, balsamic vinegar, soy or braggs, and salt (mix together first, then brush it on), and grill~ Eggplant caponata is a delicious way to preserve the bounty, and is wonderful on whole grain bread or as a veggie rich topping for fish or chicken"

or

"Simple grilled eggplant (brushed with olive oil and salt) is a great base for eggplant parmesan - simply layered with marinara and a little parmesan and/or mozzerella, then baked at 350 until bubbly... "

 Eggplant Caponata

From Simply Recipes suggested by Leah Persichilli

Leah P. -This is another great recipe for eggplant that is a family favorite" 

• 1 globe eggplant - about 1 lb, diced
• Salt
• 4 Tbsp olive oil, divided
• 1 small onion, minced
• 1 celery stalk, minced
• 1 garlic clove, minced
• 4-6 plum tomatoes, finely chopped
• 1/2 cup pitted green olives, finely chopped
• 1/4 cup pine nuts, toasted
• 2 to 3 Tbsp small capers, drained
• 1 teaspoon red pepper flakes
• 1/4 cup red wine vinegar
• 2 to 3 Tbsp sugar
• 1 Tbsp tomato paste
• 1/4 cup chopped basil

1 Toss the diced eggplant with about 2 tablespoons salt and put into a large bowl. Cover the bowl with a plate that just about fits the bowl and weigh it down with a heavy can. Let this sit for 1 hour. Drain the eggplant, rinse with fresh water and pat dry with paper towels.
2 Heat 2 tablespoons oil in a large skillet over medium-high heat. Add onion and celery, season with salt. Cook, stirring occasionally until the onion begins to soften - about 5 minutes. Add the garlic. Cook 1-2 minutes more. Remove from the skillet and set aside.
3 Wipe the pan with a paper towel, turn the heat to high and add the remaining olive oil. Let this heat until the oil is nearly smoking. Add the eggplant and spread it out in as thin a layer as you can in the skillet. Let this sizzle for 1-2 minutes before stirring, then let it sit for a full minute before stirring again. Cook like this for 5-6 minutes.
4 Add the onion-celery mixture, the tomatoes, olives, pine nuts, capers and red pepper flakes. Stir well. Add the vinegar, sugar and tomato paste and stir once more. Cook, stirring occasionally until eggplant is very soft, about 8 minutes.
5 Remove from heat and let cool to room temperature. Mix in the basil. Season with salt and pepper to taste. Caponata can be refrigerated, covered, up to 5 days.

Favorites from Get Fit with D'Anza

Eggplant Parmesan

Via Whole Foods

Ingredients: 

• 1 large eggplant, sliced lengthwise into 1/2-inch-thick pieces (about eight)
• 2 eggs, beaten with a fork
• 1 1/2 cup panko bread crumbs (sundried tomato or plain)
• 2 tablespoons extra-virgin olive oil*
• 1 (25 ounce) jar pasta sauce (roasted vegetable or any variety)*
• 1 cup shredded mozzarella cheese
• 1/2 cup shredded parmesan cheese 

Method: 

Preheat oven with a baking sheet inside to 375°F. Coat eggplant slices with beaten egg, then bread with panko crumbs. Spread oil on hot baking sheet and place eggplant slices on it in a single layer. Bake 15 minutes, flip and bake another 10 minutes.

Increase oven temperature to 475°F. In an 8 x 10-inch ovenproof dish, layer pasta sauce, then eggplant, and top with cheeses. Repeat, finishing with cheese. Bake until the cheese melts and turns golden in spots, about 15 minutes.

Nutritional Info: 

Per Serving:400 calories (180 from fat), 20g total fat, 8g saturated fat, 130mg cholesterol, 970mg sodium, 44g carbohydrate (5g dietary fiber, 9g sugar), 21g protein

Padron Peppers 

These are super yummy and a great starter to a meal. They do vary in heat so be careful as you could have a few mild ones and then get a sudden wake up call! 

I take a high quality olive oil and heat it in a sautee pan.  I will add the washed padron peppers and roast them on medium to medium/high heat.  You will know they are roasted when they start to blister and/or brown on the side.  I will sprinkle with coarse sea salt and even a little squeeze of a lime or lemon.  That is all. They are so good!!

There will be more to come......... 

These are just a few ideas with more to come as the week and challenge go on. For now, get out and try something new.  Visit my previous blog posts for my 

Zucchini Ricotta lasagna

Cauliflower Rice for Stir-fry

Spaghetti Squash substituted for pasta.

 (add the above eggplant parm and you have a great meal for Sunday night dinners)

Happy Friday everyone and bon appetite!  

Don't forget...want to find a recipe or idea for a new or favorite vegetable. Comment below and Leah P. will be chiming in:)  Thanks Leah!  

Workout Wednesday

Workout Wednesday

ABsolutely fun!

This week I wanted to give you all a focused ab workout that you could do on your days off. This is an opportunity for you to focus on your core and also integrate into your travel days. 

Each Exercise is to be performed for 30 seconds with 30 seconds of rest. 

You can repeat the entire set 2-3 times depending on how much time you have. 

Plank hold

Plank hold with knee drop

(both knees hover the ground and when you return to plank, squeeze and tighten glutes/quads)

Flutter kicks

(you can place your hands under your low back for additional support) 

Bicycle Crunches

Knee tucks

Hand can be used to support your back (behind glutes) knees bend in and out to straight.

Plank hold

Each round will take you 6 minutes.  Watch your form. 

• Focus on drawing your abs back and down to your spine if you are on your back. 

• In plank position you should be drawing your abs up into the back of your spine and making sure your body is in line. 
• Do not let your back sag/dip or let your hips hike up in the plank.

 

Food Friday-Campfire goodness

Campfire Banana S'more

re-creating a campfire favorite

Who doesn't love the smell of a campfire and pulling out the famous s'more ingredients after a fun day in the sun. 

I came across this super fun and easy Campfire Banana S'more in the latest Lava Magazine. It proves that you can still enjoy your favorite treat in a fun and semi-healthy way. 

The fun starts with the following: 

• 1 large RIPE banana
• 1 crumbled-up graham cracker
• sprinkle it with mini marshmallow's
• sprinkle with mini chocolate chips or carob chips. 

 Healthy Option might also include:

• 1 tablespoon almond butter
• sliced almonds
• chia seed 
• cinnamon
• cocoa nibs

 Split the banana (with the skin on) and fill it with your ingredients of choice. You will want to make a big boat out of the foil to make sure you catch all the yummy goodness.  You will will wrap it up completely and place over the fire. The banana should be good and black before you take it off.  You will want it to cool but then once it has reached optimal noshing temps you can dig in with a spoon and enjoy a fun twist to an old camping favorite.  

There is also a great variation if you want to try these indoors. You can visit Lava Magazine here.  

Lava Magazine is a great multi-sport magazine giving the ins and outs of triathlon events, training and much more. This has been a favorite publication since its release.

One last little addition...as I was researching new fun recipes for camping I came across this amazing list of Camping Tips.  It was too good not to share so if camping is in your future...enjoy!

Enjoy and Happy Summer!

Work Out Wednseday

Airport Workout

O.K. people, being on the road and trying to get in all your workouts is always challenging.  Doing what you can is better than nothing.  How many times have you been sitting, sitting, sitting waiting in the airport for your flight? 

 

Well today, this is me. I arrived at 1:30 for my 3:30 flight and I just can't sit still. I was not able to get my workout in today so what am I doing?? I am walking the airport. Yes, I am that person pacing the terminal and doing 'weird' moves. I am about to be on the plan for the next few hours and what better way to get a little movement in than to walk.  I even caught myself doing a few wall sits waiting for the water fountain.  

 

I am in Vegas so no look is a weird look here as everyone seems to have some sort of craziness going on.  At least I am not the guy sitting on the bench, slouched over wearing sun glasses clearly recovering from a night of perhaps too much fun:)  

 

Lunges, Wall Squats and Walking the Terminal. What better way to keep that body moving after a long couple days of sitting in workshops.  

In a nutshell, this is just a reminder that no matter where your day finds you, staying active, creative and having fun is all good for the mind, body and soul!

Looking forward to hitting my run hard tomorrow. Until then...I am off to pace the aisles of the plane:) 

Keep moving everyone!

Food Friday-Vegetarian Style!

I wanted to give some love to my vegetarian athletes and post a fun, simple recipe to offer up a creative way to add protein and vegetables while packing full flavor. 

Vegetarian Bean Tostadas

Ingredients: 

• 1 tbsp olive oil
• 1/2 cup white onion chopped
• 2 tsp garlic, chopped
• 1/4 tsp ground cumin
• Pinto Beans or Black beans (I routinely make a batch every other week or so to have on hand but you can always use your favorite store brand, rinsed) 
• 2 Tbs Lemon Juice  

Heat the olive oil and saute the onion and garlic until soft.  Add in the cumin and the lemon juice along with the beans and stir and cook until warm.

I will take corn tortillas and steam them or warm them in the oven at 350 degrees while I am preparing the above.  Due to them being steamed the tostada will become more of a taco but I prefer them steamed than fried but you can use hard shells as well.

Once the corn tortillas are warmed topped with seasoned beans and you can top with just about anything. Here are some of my favorites:

• Romaine Lettuce
• Chopped Cucumbers, carrots, corn, peppers
• Shredded cabbage
• a light sprinkle of feta or cotija cheese
• diced mangoes, tomatoes, jicama, avocado, fresh lime, cilantro, mint, radishes
• mashed Butter nut squash can also serve as a base on the bottom

Really the sky is the limit with your flavors. If you have non-vegetarian friends or family you can also saute up some shrimp or grill some halibut in lime/lemon juice to make fish tacos.  This is a family favorite and is great for a hot summer night!

Happy Eating!  

Work Out Wednesday

The Jump Rope

How many of use to love to jump rope?  A little double dutch, playground fun? 

When was the last time you picked up a rope?  Maybe it was in one of my classes or perhaps at the gym but did you know the jump rope is one of the best, most convenient, efficient and super cheap ways to stay in shape.  I pack mine with me on every trip and I always challenge myself to get better.  It requires coordination which is always good in my opinion and it also does the following: 

Weight Loss: 

Jumping rope burns a whopping 300 calories in just 30 minutes!

Factor that into the fact there are 3500 calories in a pound, to loose a pound you have to eliminate approx 500 calories each day to start to drop unwanted lbs. 30 minutes of jumping rope and you are more than halfway there!

Increased Cardiovascular Fitness: 

Perhaps you are not wanting to loose lbs and just want to get into heart healthy shape. Well Jumping rope helps your heart pump, your veins and arteries work by pumping blood and oxygen to and from the heart to the rest of the body increasing your cardiovascular system.  Of course it is important to seek medical advice prior to starting a new exercise program.  

Muscle Tone: 

Who doesn't want lean, toned legs?  Well jumping rope once again can help you see an increase of muscle tone not only in your lower body but also in your upper since you are using your arms to help generate the rope speed.  You will likely be sore but as with anything a little water, active rest and proper guidance from your fitness professional the soreness is all part of the fun!

You can start out with 10 minutes, 15 or 20 minutes a day working up to your goal of 30 minutes.  To make it more fun here is a great jump rope workout you can start to incorporate.  

The workout below will take approximately 30 minutes but you can shorten as needed.  Remember if you are new to working out please consult your physician.

Have fun and get to jumping!