Today's Birthday Bash!

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”

Today's Warmup
Set 1
Walk out Pushup 1 minute
Bent Dumbell Row 1 minute
Repeat 

2 minutes cardio
High Knees
Plank Position Jump legs in and out 
Repeat

1 Min abs

Set 2
Static Lunge Position and Dumbell Row
Lunge FW and Back left leg bicep curl
Static Lunge Position Dumbell  Row
Lunge FW and back opposite leg with Bicep Curl

2 min Cardio
jump twist
skater
repeat

1 minute abs
Set 3 
Standing shoulder press lift one leg 1 min
Squat with front riase
Standing shoulder press lift opposite leg
Squat with front raise

2 min Cardio
Plank Jacks
Double Jump Rope

The Closer
49
squats
pushups
biceps 
shoulders
dips

Intense Body Today

We have banished the phrase “I cannot” from our vocabulary; in its place lies “I will try.” 


Ice-breaker
Race to 100 pushups...each time you break plank, flip and do 5 crunches
GO GET EM!!

Getting Warm
30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24 inch box
Toes to bar 

Icing on the cake!
21 down...
Deadlifts and clean and press
HIIT Mashups...

People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.

Intense Body Today! 10/26/15

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

·                     burpees

·                      Clean and press

·                     Push ups

·                     Jumping Lunges (aka, Alternating Split Squats)

·                     Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, rest 60 seconds...  Repeat for a total of three rounds.

Next...
Renegade Rows moving across the floor and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Heavy chest press

Bent rows

Yes please!

Green Smoothie Love!

“Our food should be our medicine and our medicine should be our food.” – Hippocrates

Hey Love Peeps!

I know that you have heard all the talk about green smoothies and lots of you have asked me to share my favorite recipes, tips and how to's.
Here are some questions I have been asked:
Why do you drink them?
*Green smoothies provide the nutrition, vitamins, minerals, healthy carbohydrates, fiber and low fat whole food that you need. After drinking green smoothies for a few weeks, I noticed that my cravings for junk foods were less and I actually began craving healthy food options!
*Increased Consumption of Fruits and Vegetables (Particularly Greens)
The American Cancer Society recommends that we eat 5-9 servings of fruits and vegetables each day to prevent cancer and other diseases.  Drinking green smoothies helps get more of what I need in a cup of something that tastes GOOD!
*Green smoothies are high in antioxidants and phytonutrients. Not only are you giving your body the best defenses for disease, but you are ingesting a variety of natural substances that are essential for optimum health and fitness.
*Green smoothies are delicious! I have played around with ingredients, and found what makes me happy, and have fallen in love!
Here are the basics:

Ice (1 cup)
greens ( spinach, kale, mixed greens) try to rotate the greens to prevent buildup of oxilates.
1 scoop of protein powder
1 cup of almond milk ( I use unsweetened)
1 sliver of fresh ginger
1 lemon whole, ends cut off
1 cup of frozen fruit ( I buy in bulk at the grocery store)

Add milk, greens, lemon, ginger, ice, blend in a high power blender and add fruit.  If the smoothie is too thick, you can add more milk or lemon juice.  I like lemon juice, because of it's alkanizing properties, and taste.  I use a VitaMix, but, you can use any high powered blender.

Here's my latest Favorite Song! I can't wait to mix it up in a spin class soon!

Red Quinoa Black Bean Salad

The worst thing I can be is the same as everybody else. I hate that.

Arnold Schwarzenegger

Ingredients

• 2 cups red quinoa; soaked and rinsed  then cooked.  I use one cup of quinoa uncooked and 2 cups of water. (I use Trader Joe's Brand)
• ½ of a small red onion 
• 1 cup of plum tomatoes, halved
• 2 green onions; sliced thin
• ½ cup of chopped cilantro
• 1 15oz can of black beans; drained and rinsed
• 1 15oz can garbanzo beans; drained and rinsed
• Fresh Pico de Gallo from the Grocery store, I buy the plastic tubs and keep one in the fridge at all times. I use one whole container for this recipe.
• 1 can of tomatoes and chilis
• ⅓ cup fresh lime juice
• 1 Tbsp. minced garlic
• 1/4 cup red wine vinegar
• Salt and pepper to taste
• Feta sprinkles on top if you like

Cook the Quinoa, toss in the black beans and the Chick peas.  Toss in the rest of the ingredients, including the spices.  Finish with the lime juice and red wine vinegar. Add more or less juice and vinegar to taste. 

YUMMY!

I had to share this wonderful picture of my sweet friend Marsha.  She is one of my favorite sweet hearts and convinced me to do the 60 mile Susan G. Komen walk last October.