Dirty Thirty Workout

This is a fun but intense workout.  There are two exercises per round.  One is more cardio based and the other is more strength based.  On the cardio side we are working on quicker movements and on the strength side we are working on more controlled movements.  The person or group performing the strength exercises are in charge of the length of time at each station.  The strength movement is performed 30 times hence the name "Dirty Thirty".  The cardio group just keeps repeating their exercise until the strength group is done. Switch roles three times before going on to the next  set of exercises.  I have included pictures  with the exercises we used today.

Round One
1.  Walking lunges with bar (Alternate Legs)
2.  Bicep curls on BOSU with band

Round Two
1.  Stairs
2.  Grasshoppers (Side to side is just counted as one of your thirty)

Round Three
1. Jumps on and off of Step or BOSU
2.  Kettlebell Swings

Round Four
1.  Spinning in upright position
2.  Pull Ups

Round Five
1.  Ab Crunches on Ball
2.  Prone Plank on Ball (Circle arms 15 one direction and 15 other direction

Walking Lunges.  Thanks to my lovely fitness model

Bicep curls on BOSU

Another view of bicep curls on BOSU

The Grasshopper performed by my lovely fitness models Jeanette and Tami

Stairs-Just in case you didn't know what I meant.  Performed by my other lovely models Michelle and Sue

Another pic of the "Grasshopper"

Kettlebell Swings

Jumping on and off of a Step

More Kettlebell swings

Pull Up or Spinning- The Pull Up person is the counter

More Pull Ups and Spinning-Try and stay standing on the bike

Two are performing the crunches and two are doing the plank with elbow circles 

Good times had by all.  Let me know if you try this.

Some Days You Just Have To Laugh At Yourself

Long night-Food Poisoning, Long Morning-Too much to tell, Long Day, Didn't notice until 2 PM that I had on different shoes.  Oh boy.  Just have to laugh.

How Exercise Can Boost Your Immune System

Here is the link the the ABC tv segment.  I love sharing information with everyone.

http://www.abc4.com/content/news/dailydish/story/Exercise-to-Boost-Your-Immune-System/5L1JzYeldEKadIdvXPBe4g.cspx

Fresh Mango Salsa

This is always a popular dip and soooooo easy to make

3 Ripe Mangos, Cubed
1 Lime, squeezed for juice
1 Tbsp Cilantro (Or to taste)
1 Tbsp red onion, chopped fine (Or to taste)
1 Tbsp green onion, chopped fine (Or to taste)

Mix together and enjoy

Snap Pea Salad with Radish and Lime

Makes: 4 servings, about 1 cup each

Active Time: 25 minutes

Total Time: 40 minutes

INGREDIENTS

• 8 ounces sugar snap peas, trimmed and halved (about 2 cups)
• 7 ounces yellow wax beans, trimmed and cut into 1-inch pieces (about 3 cups)
• 3 tablespoons lime juice
• 2 tablespoons extra-virgin olive oil
• 1/2 cup chopped fresh cilantro
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 bunch radishes, trimmed and thinly sliced (about 10)

PREPARATION

1. Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 4 to 5 minutes. Transfer to a baking sheet lined with paper towel. Steam wax beans until crisp-tender, about 5 minutes. Transfer to the baking sheet. Refrigerate until chilled, about 20 minutes.
2. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add radishes, peas and beans; toss to coat. Serve chilled.

NUTRITION

Per serving: 110 calories; 7 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 9 g carbohydrates; 2 g protein; 3 g fiber; 157 mg sodium; 140 mg potassium.

Nutrition Bonus: Vitamin A (20% daily value).

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 1 1/2 fat (mono)

Broccoli Salad with Creamy Feta Dressing

Here is another recipe I promised you.  If you like Feta Cheese, you'll like this salad.

Makes: 4 servings, 1 cup each

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS

• 1/3 cup crumbled feta cheese
• 1/4 cup nonfat plain yogurt
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1/4 teaspoon freshly ground pepper
• 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
• 1 7-ounce can chickpeas, rinsed
• 1/2 cup chopped red bell pepper

PREPARATION

1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 1 day.

NUTRITION

Per serving: 122 calories; 3 g fat ( 2 g sat , 1 g mono ); 11 mg cholesterol; 18 g carbohydrates; 7 g protein;4 g fiber; 260 mg sodium; 324 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (50% dv), Folate (22% dv), Calcium (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 1/2 fat

Pool Talk

Today was a great success.  I prepared 7 different healthy salads and invited some of my friends to come and sample some summer yumminess and learn a few tricks to improve our salad-eating habits.  I promised I would post some of the recipes.  Be looking the next few days for some of those recipes.

Here is the first recipe

Seven Layer Salad

INGREDIENTSMakes: 10 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 30 minutes

• 8 cups shredded romaine lettuce
• 1 cup frozen peas, thawed
• 1 medium yellow bell pepper, diced
• 1 cup halved grape tomatoes , or quartered cherry tomatoes
• 1 cup sliced celery
• 1/2 cup sliced scallions
• 3/4 cup nonfat plain yogurt (I used  Fage Greek Yogurt)
• 3/4 cup low-fat mayonnaise (I used Fage Greek Yogurt)
• 2 teaspoons cider vinegar
• 1-2 teaspoons sugar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded reduced-fat Cheddar cheese
• 1/2 cup thinly sliced fresh basil
• 3 strips cooked bacon, crumbled

PREPARATION

1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.

NUTRITION

Per serving: 84 calories; 4 g fat ( 1 g sat , 0 g mono ); 7 mg cholesterol; 10 g carbohydrates; 2 g added sugars; 5 g protein; 2 g fiber; 355 mg sodium; 234 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1/2 lean meat, 1/2 fat