Tuesday November 24th, 2009

Circuit Workout – 1 minute at each station

- plank on medicine ball

- kettle bell swings just past 90 degrees

- run

- jumping jacks

- squats with 6 lb medicine ball raise overhead when squatting at the bottom

- triceps raises

- biceps curls with dyna band

- ab mat

Two Rounds! 3 minute rest in between rounds. More circuits in the coming weeks.....stay tuned.

Tuesday November 17th, 2009

Workout for the week.

10 - 1 Countdown Workout (first round ten reps, second round nine reps, third round eight reps etc)

- lunges, l and r =1

- body rows, l and r =1

- 25 meter jog = 1

Wendy said her butt was sore after this workout. Good work Wendy!!

Do it yourself Workout for the week

I've been walking my dog every single morning since school started. I'm so proud of myself, and Buster is too! This has started to become one of my favorite parts of the day. I look forward to our morning walks when I wake up. I'm not sure if I will be feeling this way when it's -20 out. Our walks usually last anywhere from 30 - 45 minutes, and it is almost like accidental exercise.

I'm sharing this information with you because walking has many health benefits. Walking is a lower intensity aerobic exercise and therefore it is easier on your body. As well, the main fuel your body burns at lower intensities is fat.

Your body will switch to burning carbohydrates as soon as the muscular force increases (lifting weights, sprinting). This type of exercise also has it's place in your workout routines. Higher intensity workouts also will burn more calories and leave you with a higher metabolic rate.

So here is my challenge to you this week. Go for a couple walks! Take a dog, friend or spouse. Go out for 45 minutes and enjoy!

November 10th, 2009

Today's workout.

Filthy 50

4 exercises, 50 reps

- Medicine ball cleans

- Push ups (on the wall for modification)

- Over head and arounds with dumbell

- lunges

This should be a good one. I did the medicine ball cleans last week at a Cross Fit class. They are tough, and they reminded me of muscles I don't use very often but should.

Last of the Cosmic Power Cookies

The cookies were fantastic. I'm down to the last half dozen and I want to make more. This was the easiest cookies recipe I have ever made. Delicious!!!

Cosmic Power Cookie - Fantastic!

Cosmic Power Cookies

As my mother would say, delicious and nutritious. These cookies are yummy. Enjoy.

Ingredients

2 1/4 cups - Quick cooking oats 560 ml
2 cups - Spelt flour 500 ml
1 cup - Sunflower seeds 250 ml
3/4 cup + 2 tbsp - Pumpkin seeds 210 ml
1/2 cup - Shredded coconut, unsweetened 125 ml
1/4 cup - Flax seeds 60 ml
1 cup - Granulated cane sugar 250 ml
1 tbsp - Cinnamon, ground 15 ml
2 1/4 tsp - Sea salt 11 ml
1 3/4 cups - Dark chocolate chips 430 ml
1 1/4 cups - Raisins 310 ml
1/4 cup - Water 60 ml
1/4 cup - Blackstrap molasses 60 ml
3/4 cup - Canola oil 180 ml
1 cup - Soy milk 250 ml

Method

1. Preheat oven to 350˚F. Line baking trays with parchment paper.
2. In a large bowl, combine dry ingredients, everything from oats to raisins. In a separate large bowl, combine wet ingredients, everything from water to soy milk. Add wet ingredients to dry ingredients and mix slow at a low speed (or by hand) until just combined. Do not over mix.
3. Portion cookie dough using a 1/3-cup measure and place onto lined baking tray. Gently flatten cookies before baking. Bake for 24 minutes or until lightly browned. Yields 24 cookies.

Thoughts on Nutrition

The following words are not my own. However, I would like to eat like this.

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat."

I would like to wish my friend JoAnn good luck on her second round of NO SUGAR. Keep it up Jojo!

November 3rd, 2009

This is a great workout for at home. All you need is a dumb bell.

5 Rounds

100 jumping jacks

10 - diagonal cleans across the body (10 L, 10R)

10 - kettle bell swings (use a dumb bell if you don't have a kettle bell)

10 - Sumo Dead Lift High Pulls with kettle bell (or dumb bells)

10 - sit ups with weight lifted at the top

10 - v sit balance with weight from side to side (10 touches L, 10 touches R)

Rest in between till you're ready to go on.

This is a great one!!!