Boot Camp 4 - Cardio Madness!!

Wow! Today's combat was a toughy. Maybe it was because it involved a lot of running and that always sparks my heart rate!

You can do this with no equipment, but alas we used some.

Equipment:
>2 pairs of dumbbells- Light and Medium
>1 Kettlebell
>1 tall box for box jumps
>1 yoga mat

2 round: 1st round- 2 minutes per exercise. 2nd round- 1 minute per exercise

1 lap around the track

Burpees

Kettle bell swings

1 lap around the track

Push-ups

Dumbbell jumping jacks (use light dumbbells)

1 lap around the track

Dumbbell plank row (use medium dumbbells)

Sit-Ups

1 lap around the track

Dumbbell plank rows

Box Jumps

Next Combat Warrior Workout!!

Equipment:

• Medicine Ball
• Medium weight dumbbells

<When you see the arrow you a lap for the workout. 10 yards down and 10 yards back.

Warmup: 3 laps around the track

100 Sit-Ups

75 Push-Ups

   <Medicine Ball Burpees

   <Medicine Ball Reverse Sumos

   <Dumbbell Overhead Lunges

   < Dumbbell lateral lunges

75 Toe-touch sit ups

50 Diamond Push-ups

   <Medball Front Raise squat shuffle (right side)

   <Medball Front Raise squat shuffle (left side)

   <Dumbbell Walking Plank Rows

   <Dumbbell Bear Crawl

50 Reverse Crunches

25 Walk-downs

Run 3 laps around the track

The World's sugar addiction - video

This video is about the sugar addiction that our world is going through and the harm that it is doing to our bodies.

Healthy chicken salad- No Mayo!

Very simple and delicious dish..enjoy!

Ingredients:

• 1 Chicken breast, grilled or cooked anyway you like
• 3 stalks celery, chopped
• 1 cup chopped apple about 1 large
• ¼ cup dried craisin blueberries or cranberries
• ¼ cup of golden raisins
• ½ cup of Vegenaise
• 2 tablespoons greek yogurt
• 2 teaspoons lemon juice (optional)
• 2 tablespoons chopped parsley (optional)
• Salt and pepper to taste
• 100% whole wheat bread, toasted

Directions:

Cook or grill up your chicken breast. I used my George Foreman grill. Make sure to salt and pepper it before grilling. 

Cut up your celery and apples and add them to a bowl. Then just add the rest of the ingredients and spoon them together. I served this as an open faced sandwich on toasted 100% whole wheat bread.

Scallop spinach pasta

This is a dish that my mom just made up on a whim while she was out here in Washington visiting. After they left, I went ahead and made it myself.

What you need:

• Spinach Spaghetti Style Pasta
• Half the bag of Petite Scallops, defrosted
• 2 hand fulls of Spinach
• 1 tbs Sesame Oil
• 1 tsp Louisiana seafood seasoning (or any kind of seafood seasoning)
• 2 tbs Sun Ripened Dried Tomato- pesto

Step 1

Boil the spinach spaghetti style pasta

Step 2

Sautee the scallops in the sesame oil until cooked through, then season the scallops with the seafood seasoning

Step 3

Add the pasta, pesto, and the spinach to the scallops

Cook until the spinach has cooked down

This turned out really well and will be a regular in our household.

Boot Camp 3 - Partner Workout

This is a workout that I have done in the past. I have been on vacation and my parents have been visiting as well, so I have missed out on 3 workouts. I can not wait to get back into the groove of things!

This one is done with a partner. Of course you can do this alone as well.

Every partner does each exercise listed under each letter. While the one partner is doing the transient workout the other partner is doing the stationary workout until the other partner comes back. This workout was done on a basket ball court. Starting on the outside line to opposite line and back.

**As fast as you can, 2-3 times through depending on how froggy you feel**

A:
Partner 1 (P1): Walking lunges
Partner 2 (P2): Plank

B:
P1: Bear Crawl
P2: Squat Hold

C:
P1: Frog Jump
P2: Side plank switch between left and right

D:
P1: Reverse Sumo walk
P2: Push-ups


I really enjoy doing partner work outs. It really pushes you to work harder and faster so that your partner doesn't suffer while you do your workout.

Homemade Cauliflower 'Mashed Potatoes' --Life Changer!!

My parents are currently in town and eating healthier than ever, so I decided to try out something on them that I have been wanting to make for a while. Cauliflower "mashed potatoes"

First start out with one head of cauliflower. Cut it up into small to medium florets and place them in a steamer basket over a pot filled with water, but not touching the base of the steamer basket.

Bring the water to a boil and cover and steam the cauliflower for 10-15 min. or until you are able to cut the cauliflower like butter with a knife.


While the cauliflower is steaming, roast your garlic with olive oil in a pan for about 2 minutes.


Once the cauliflower is steamed all the way through. Grab your food processor and add in half of the cauliflower and turn the food processor on high. After this keep adding the rest of the cauliflower. Continue to blend. Once all of the cauliflower is in the food processor it is time to add the rest of the ingredients. Add the garlic/oil blend, parmesan cheese, cream cheese, salt, and pepper. Continue blending until all of the ingredients are blended and the cauliflower is creamy.

**You might need to get a spoon in there and mix up the bottom and the top to make sure it blends completely**

****For an extra healthy version, try greek yogurt and fresh chives instead of cream cheese***


What you will need:

• 1 head of cauliflower, cut into florets
• 1 tablespoon of olive oil
• 1 clove of garlic, diced
• 1/4 cup parmesan cheese
• 1 tablespoon of reduced-fat Philadelphia cream cheese onion and chives.
• 1/2 teaspoon of kosher salt
• 1/8 teaspoon of ground black pepper

The result: Great reviews! Everyone loved it. My Dad commented on how he felt like he was eating mashed potatoes, but didn't get that heavy feeling that you get after eating them. It was very light! We paired it with fresh caught salmon and peas!

Working out during vacation

Yesterday Ryan and I just got back from a trip to Vancouver, BC and Whistler, BC Canada. It was a fantastic trip! I highly suggest going to both of theses places. One of the best part about this trip was the drive between Vancouver and Whistler. There were mountains covered in glaciers all around with green/blue water at its base.

One of the activities that Ryan and I always do when we are on vacation is go on a hike. Normally more than one hike in a trip. This is probably one of my favorite things that we do together. I believe hiking is the best way to get out and really see the sites that normal 'tourist' sites don't provide.

The best part is that you are WORKING OUT! You can burn a lot of calories depending on the intensity of the hike. Usually on vacation I over eat and over drink..oops. So, with hiking this really helps me keep in check and not go too overboard.

So how many calories do you actually burn during your hike? Here is a calculator!
http://www.self.com/calculatorsprograms/calculators/caloriesburned/hiking