Monthly Archives: June 2010

12 Minute Torture

This workout will leave you dripping with sweat! It is really short but really intense. When you workout for only a short amount of time, you really want to make sure that you are keeping your heart rate up for the entire workout so that you are burning the max amount of fat. This means no to little breaks! Stay strong!

This workout consists of 6 exercises that are to be done for 50 seconds with a 10 second break in between each one. After you finish all 6 exercises you will go through them one more time for a total of 12 minutes. I have also added a special little bonus round that I did at the end of my workout if you are up for a little challenge. I have a special timer on my iphone called GymBoss that keeps track of the time for me (it is a free app). Try to get as many reps in as you can for each exercise. You want to push yourself as hard as you can! Make sure you warm up and cool down for at least 5 minutes before and after.

Have a great workout!

1. Surfer (I did 9 the first round and 11 the second round)

2. Snowboarder (38 the first round and 40 the second round)

3. 1 Leg Toe Touches (25 the first round and 20 the second round)

4. Pike Pushup/ Regular Pushup (8 the first round and 10 the second round)

5. Monkey Shuffles (45 the first round and 44 the second round)

6. 10 Reverse Knee Tucks/ 10 Plank Knee Tucks (4 sets the first and second round)

Bonus Round: 6 rounds of speed rope at 50 seconds each with 10 second breaks in between each round.
(round 1 = 99, round 2 = 100, round 3 = 108, round 4 = 114, round 5 = 121, round 6 = 124)

Surfer:

Start on your stomach with your arms, legs, and core extended and tight. Lift your chest as you squeeze your elbows towards each other keeping them at a 90 degree angle. Do 2 back squeezes and then push up into a plank, jump your feet in, and then jump straight up with your arms and legs extended. This is one rep. After your jump, squat back down, jump your feet out, lower down to your stomach and begin again.

Snowboarder:

Squat down in a snowboarders position. Jump straight up as you rotate 180 degrees and switch leading legs. Touch down in front of you each time.

1 Leg Toe Touches:

Lay on your back with your arms and legs in full extension. Keeping one leg on the ground, lift the other straight up and reach for your toes. Switch legs each time.

Pike Pushup/ Regular Pushup:

Starting in a pike position do one pike push up, crawl your hands out, and do a regular push up (your feet will be a little wider). This is one rep. Crawl your hands back to a pike position to begin your second rep.

Monkey Shuffles:

Start in a low squat position with you knuckles touching or hovering over of the ground. Shuffle over to the side keep your legs slightly bent the whole time. Each time your legs are wide you will tap the ground with your knuckles. I shuffled 4 one way and then 4 back the other way. You can do this depending on how much space you have.

10 Reverse Plank Knee Tucks/ 10 Plank Knee Tucks:

Start in a reverse plank with your whole body tight. Bring one knee to your chest while keeping your hips and arms in the same position. Switch legs each time for a total of 10. Without dropping your bottom onto the ground, rotate over to a plank and do 10 knee tucks. 10 reps of each exercise counts as 1.

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15 Minute Blackened Tilapia & Quinoa

When you only have 15 minutes to prepare dinner and you want something nutritious, low in fat, and delicious this is the recipe for you!

This is sooooo easy to prepare and you only need a few ingredients. Paul Prudhomme has a delicious spice called Blackened Redfish Magic. This spice is all you really need for seasoning the fish and it works with red fish or white fish.

Ingredients:

1 Lemon
2 Tilapia fillets
Paul Prudhomme’s Blackened Redfish Magic
A Seasoned Cast Iron Skillet
Extra virgin olive oil

1 C Quinoa
2 C water

Preparation:

1. Place quinoa and water in a small sauce pan and cook as the package instructs. I liked the quinoa plain because the fish was sooooo flavorful.

2. While quinoa is cooking, heat iron skillet for about 5 minutes on high.

3. Add about 1/2 T of extra virgin olive oil to you skillet to prevent sticking.

4. Pour about 1 to 1 1/2 T of extra virgin olive oil onto a plate and press each fillet in it on both sides. You don’t want too much olive oil. Just enough to slightly coat the surface.

5. Sprinkle both sides generously with Blackened Redfish Magic and then squeeze a few drops of lemon juice onto each side.

6. Lower heat to medium and place on skillet. Pan fry for about 7 minutes or until cooked all the way through. Squeeze lemon juice over fish a few more times while it is cooking.

7. Serve with quinoa.

I hope you enjoy this recipe! We sure love it! Let me know how you like it. Get ready for a killer workout coming up in the next few days.

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Jump Up Crunch Down

By far my favorite workout thus far! This workout consists of jumping rope along with several core and leg exercises. Each jump rope round will either consist of 200 or 100 reps. The exercises in between will only be 30 reps. If you do not have a jump rope you can still jump as if you are jumping a rope and do jumping jacks for the jump rope jumping jacks. Just be sure to pretend like you are holding a rope and move your arms in the jumping rope motion. Make sure you keep your core tight throughout the entire workout and that you do the exercises as quickly as possible with little to no breaks (except for the plank toe touches that are to be done slowly).

This workout took me exactly 21:00 minutes. Good luck!

1. Jump Rope – 200 Reps
2. Plank Toe Touches – 30 Reps
3. Jump Rope Jumping Jacks – 100 Reps
4. Knuckle Squats – 30 Reps
5. Jump Rope – 200 Reps
6. Tricep Leg Lifts – 30 Reps
7. Jump Rope Jumping Jacks – 100 Reps
8. Star Jumps – 30 Reps
9. Jump Rope – 200 Reps
10. Plank Jacks – 30
11. Jump Rope Juming Jacks – 100 Reps
12. Plank Wide Toe Taps – 30
13. Jump Rope – 200 Reps
14. Runner Lunge – 30 Reps/leg

Jump Rope – 200 reps
Speed jump as fast as you can with both feet hopping at the same time for 300 Reps.

Plank Toe Touches
– 30 reps
Start in a plank position. Bring your right knee to your chest slowly as you bring the opposite hand towards your foot. After you touch your toes, return back to a plank and then switch sides. Make sure you go slow for this exercise so that you are using your core to stabilize. Do this for 30 Reps switching sides each rep.

Jump Rope Jumping Jacks – 100 reps
Jump your feet in and out as you turn the rope. Count one rep each time your feet are apart. Do this for 100 reps.

Knuckle Squats – 30 reps
Place your knuckles (or fingertips) on the ground with your legs straight. Squat down until your bottom touches your heals and your heals come off the ground. Do these as quickly as possible counting one rep each time you squat down.

Jump Rope – 200 Reps

Tricep Leg Lifts – 30 reps
Start in a low tricep push-up where your chest is just barely off the ground. Your arms should be squeezed in tight to your body. Lift one leg as far as you can keeping it as straight as possible for one rep. Return the leg back down and then switch legs. Do this for 30 Reps.

Jump Rope Jumping Jacks – 100 reps

Star Jumps – 30 reps
Start with your chest down on the top of your thighs and your knees bent. Spring up, opening your arms and legs as far as you can in the air, and then land back down in your starting position. Do this for 30 Reps.

Jump Rope – 200 reps

Elbow Plank Jacks – 30 reps
Start in an elbow plank with your feet close together. Hop your feet in and out 30x. Make sure your back stays straight and your core stays tight the entire time.

Jump Rope Jumping Jacks – 100 reps

Plank Wide Toe Taps – 30 reps
Start in an extended arm plank position. Keeping your leg straight, bring it out to the side and tap your toe as close to your hands as possible. Switch sides each rep for a total of 30 reps.

Jump Rope – 200 reps

Runner Lunge – 30 reps
Start in a runner’s lunge position with your hands by your front foot. Stay here the entire time as you quickly bring your knee into your chest and then back into a lunge. Do 30 reps on each leg.

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Waldorf Salad

Summertime is particularly difficult for me due to all of the delicious bbq’s and poolside party’s. There is always an abundance of pies, cakes, and homemade ice cream to tempt me. Therefore, I am always looking for the perfect side dish or dessert that I can bring to my summer shindig that will not only provide nutrition but will also taste delicious.

This recipe was passed over to me by my dear friend Sharina. Her husband found it in his fitness magazine; it stated that it was low in fat but high in protein and nutrients. So of course I HAD to try it!

I promise you this one is DELICIOUS! It is so refreshing but also provides the sweetness and tastiness that we are always looking for.

Ingredients:

1 1/4 cup chopped celery (cut thin)
1 cup seedless green grapes, halved
1 cup seedless red grapes, halved
1 cup dried cranberries
1 cup chopped red apple (skin on)
1 cup chopped green apple (skin on)
1/2 cup chopped walnuts or peanuts
1 8-ounce carton non-fat Greek yogurt
1 T lemon juice
1 tsp agave nectar
1/2 tsp ground cinnamon

I use The Greek Gods Yogurt for this recipe. It has probiotics and tastes the best in my opinion.

Directions:

1. Toss lemon juice with chopped apples in a large bowl.
2. Add in other ingredients except yogurt and stir.
3. Slowly add in yogurt and toss to coat evenly over other ingredients.
4. Cover and chill for 1-2 hours. Stir just before serving.

It is soooo easy and quite delicious! Let me know how you like it!

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30 Second Rockin Body Workout

LOVE this workout! This totally kicked my tail as well as Jordan’s tail! Good luck because it is absolutely brutal. It will only take you 20 minutes but you will look like you worked out for an hour. To make it easier you can take short breaks after each exercise and lower your plank to knee plank. Let me know how it goes 🙂

The first part of the workout is a nonstop flow of 6 exercises. Each one will last 30 seconds long. You will go through the list of exercises and then back up repeating them in reverse order. You will go through this flow 2x. When you get to elbow plank rocks, you will do 2 rounds back to back and then go back through. This means that you will do each exercise a total of 4x except for high knees which will only be done twice. This part of your workout will last 11 minutes NONSTOP!The second part is made up of 3 different rounds of 2 exercises that you will do 3x.

Part 1:Each one is 30 seconds

1. Elbow Plank Rocks
2. Cris-cross Plank Knee Tucks
3. Mountain Climbers
4. Pike Jacks
5. Low Jacks
6. High knees

Part 2: Each round is 3 minutes long and is split into 2 exercises. You will switch between the 2 exercises every 30 seconds. For example: 30 sec of v-ups, then roll right over for 30 sec of low back presses, back to v-ups for 30 sec, and so on for the entire 3 minutes.

1. V-ups/Low back presses – 3 minutes
2. Squat jumps/Half burpees – 3 minutes
3. Side Plank Lifts/Thread the needle – 3 minutes; switching sides each minute (Do your left side for the first minute, the right side for the second minute, then do both exercises for only 15 seconds on the left and right side for your last minute.)

Part 1

Elbow Plank Rocks

Keep your core locked in, your bottom down, and your body in a straight line as you use your feet to rock forward and backward.

Cris-cross Plank Knee Tucks

Starting in a plank position, bring your knee across your body as far as it reaches while staying in a straight line. Return back to a plank and switch legs.

Mountain Climbers

Start in a runners lunge and switch your legs in the air landing in the same position with the opposite legs.

Pike Jacks

Start in a pike position with your feet together and hop your feet in and out like a standing jumping jack.

Low Jacks

Squat down low with your hands behind your head and jump your feet out and together again. Stay low the entire time!

High Knees

Run in place bringing your knees up as high as you can.

Part 2

V-ups/Low back presses

Start on your back with your arms and legs stretched out. At the same time, bring your arms towards your toes keeping your arms and legs as straight as possible. Make sure your spine stays straight as well.

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Start on your stomach with your arms and feet off the ground. Make sure your whole body is tight and flexed so your lower back gets most of the work. Bring your elbows back as you lift your trunk like you are pulling a bar to your chest. Return back to your starting position but never let your arms or feet touch the ground.

Squat Jumps/Half Burpees

Squat down low, touching your hands to the floor while keeping your chest lifted and your back straight. Immediately jump up so that your arms and your legs are extended and your feet are off the ground. When your feet land, go right into another squat.

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Staying down the whole time, start with your hands on the floor out in front of your feet. Jump your feet out into a plank and do one push-up. Jump your feet back in and then repeat again. Do this continuously.

Side Plank Lifts/Thread the Needle

Start in a side plank with your hips low but not touching the ground. Lift your hips as far as you can using your oblique muscles. Lower back down and then repeat.

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Begin in a open arm side plank. Twist your body so that your arm curls under and through the other arm. Return back to your starting position and repeat again.

Don’t forget to switch sides after the first minute and only do half the reps for the last minute.

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Chicken Asparagus Penne

I love nothing more than to order a nice big plate of the creamiest, cheesiest pasta dish when I’m at a place like Macaroni Grill; however, I end up paying for it! As delicious and filling as they are, they are LOADED with calories and fat; almost my whole days recommended calorie intake for one plate!

Like most of my recipes, this recipe was driven by my craving for one of these dishes. Anytime I crave something that is probably not the best for me, I think to myself “what can I do to still enjoy the food I love while not splurging on fat and calories?” My answer leads me to experimenting in the kitchen. I will usually jump to my computer, research a bunch of recipes, brainstorm a healthier version, and create. My recipes don’t always work out the way I plan but every once in a while I come up with something that satisfies and tastes great!

I hope you enjoy this delicious pasta dish! This is Jordan’s most favorite meal because it is so flavorful and filling. It is also loaded with great veggies while also being very low in fat. Bon appetite!

Ingredients:

1 1/2 C Penne Pasta
2 C sliced mushrooms
2 chicken breasts cut into 1 inch pieces
1 T extra virgin olive oil
3-4 cloves minced garlic
5 scallions sliced thin (only the white part) or 1/2 small onion sliced
1 t herbes de provence
1/4 t salt
1/8 t garlic salt
pepper to taste
1/4 C white wine (brings out the flavor of the mushrooms) or 1/4 C chicken broth
9 small cherry tomatoes cut in half or 1 medium tomato diced
4 handfuls of washed, fresh spinach
1/2 bunch asparagus – cut off and throw away about an inch off the ends and then cut the rest into 1 to 2 inch pieces
1 C organic, fat free, plain yogurt
Cheese to top off pasta: any kind of sharp chedder will work – I used Henning Farmstead Garlic Dill Mammoth Cheddar and it was PERFECT! It is a white cheddar that gave the pasta such a good flavor!

Preparation:

1. Prepare penne pasta in a pot as directed by the package. Drain and set aside. I let it cook while I begin to prepare the rest of the meal.

2. In a large sauce pan, heat olive oil on medium-high heat.

3. Add chicken and cook until just done (slightly browned). Remove chicken from skillet and set aside.

4. Saute mushrooms, scallions, garlic, asparagus, salt, garlic salt, and pepper for about 4 minutes. Add a little more olive oil if the pan is too dry.

5. Add white wine and cook down for another 4 minutes.

6. Add fresh spinach and saute until the leaves have cooked down.

7. Add tomatoes and saute for another 2 minutes.

8. Put in pasta, chicken, and yogurt. Lower heat and stir for about 4 minutes until the yogurt has formed a sauce.

9. Top with cheese and serve.

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