Tuesday, July 22, 2014

Tabata Tuesday!

Grab a pair of dumbbells (heaviest that you can lift over your head about 8-10 times) and get ready to sweat it out during this 30 minute workout.

Do each of the eight exercises below for 20 seconds then take a 10 second rest. After finishing all eight exercises (a "round") do a 30 second plank before repeating the round SIX times.

1. Jumping Jacks
2. Overhead Press
3. Lunges
4. Butt Kicks
5. Wall Sit
6. Overhead Tricep Extension
7. Jump Squats
8. Push ups

You have 6 times through the round so get creative! Hold dumbbells while doing your wall sits and lunges or do different kinds of push ups and planks. Go onto one leg or squat down while doing your overhead press or tricep extensions.

Need a playlist to motivate you through the workout...click here for my newest favorite!


Tabata Tuesday Playlist

It's good for running, dancing and, of course a great Tabata Interval Training workout. Enjoy!

Thursday, July 10, 2014

Do anywhere workout!

Feel like you’re too busy to workout? Well, you’re not. Your too busy NOT to workout. Exercise relieves stress and is one of the most important things you can do for longevity and health. So here is my gift to you: a do-anywhere (office, park, kitchen, parking garage, hotel room … get the picture?) workout.
Repeat each tri-set/cardio blast 3 times before moving to the next tri-set.
Warm-up: High knees/jumping jacks
Tri-set #1
  • 8 incline push-ups on bench/bed/chair and 8 push-ups on the ground
  • 1 minute traveling lunges
  • 12 tricep dips off chair
Cardio blast: 1 minute jump squats
Tri-set #2
  • 30 seconds walking planks, switch sides for 30 more seconds (start on forearms, move to hands, and then back down)
  • Side planks (45 seconds each side)
  • Hip-ups (1-leg bridges. 20 each side)
Cardio blast: 1 minute burpees

Cold Soup for Hot Summer Days

I have always thought soup should be piping hot. However, I have been freaking out about gazpacho lately and thought I’d put together a super tasty, super healthy recipe for this super soup.
Makes 5 cups
Time: 15 minutes
10 ounces of tomatoes, diced (you can still find good ones at the farmers market)1 cucumber, peeled, sliced, and seeded
1/2 red onion, diced2 teaspoon garlic, minced
1 red bell pepper, chopped
LOTS of FRESH basil  (if you don’t have any growing in your garden and can’t swipe some from a neighbor, pony up and get some fresh from the store)
1 teaspoon Tabasco10 ounces spicy V8 (if you don’t want much of a kick, just use normal V8)Salt and pepper to taste½ tablespoon light agave nectar
1 tablespoon olive oil1/8 cup red wine vinegar
Throw everything in a blender and turn it on. Blend until it’s soup. Crazy easy, right? Put in the fridge and serve super chilled!
Nutrition (per one cup serving): 71 calories, 3 grams fat, 10 grams carbs, 2.5 grams fiber, 1.5 grams protein

Tuesday, July 1, 2014

Muscle Explosion Interval Workout

Happy Fourth of July week! Here's a workout to make sure your muscles feel like they are going to explode while you burn tons of calories, get super strong and boost your mood to the sky!

What to do:

  • 1 minute lunges on the right leg (change it up into back lunges, front lunges, jump lunges...make it interesting)
  • 1 minute lunges on the left leg (do the same kind of stuff you did on the right leg so you don' t walk crooked)
  • 1 minute jumping jacks
  • 1 minute butt kicks (run in place while hitting your butt with your heels...seriously)
  • 1 minute squat press with weight in right hand (use the heaviest dumbbell or kettlebell possible....don't be wimpy...challenge yourself)
  • 1 minute squat press with weight in left hand
  • 2 minute kettlebell swing (you can use your heavy dumbbell as well)
  • 30 seconds bicep curls followed by 30 seconds overhead press with right arm
  • 30 seconds bicep curls followed by 30 seconds overhead press with left arm
  • 1 minute of pushups (do regular, one leg, knee, divebomb, downdog push-ups...switch it up..one minute of push ups is a lot)
  • 1 minute of tricep dips and overhead tricep extensions (switch it up during the minute as you like)
  • 2 minute plank finally!
Stretch and drink lots and lots of water!

Fresh and tasty salad

Summer is definitely here and I made OUT at the farmers market this last Saturday. I got the freshest basil, peaches and tomatoes EVER and put them together in the most amazingly light and beautiful summer salad (thanks JF for the recipe!)

Peachy Tomato Salad
(serves 1)

What you need: 

1 ripe peach
1 ripe tomato
3-10 fresh basil leaves (depending on how much you love basil...I used a lot)
1 tsp olive oil
1 tbsp white balsamic vinager
1 tbsp chopped red onion (optional)

What to do: 

1. Dice peaches and tomato
2. chop basil (I like to make basil "strips"
3. drizzle oil and vinager over the salad
4. Salt/pepper/onion to taste
5. Mix it up and enjoy!


Calories:  120
Fat: 5 grams
Carbs: 19 carbs
Protein: 2 grams
Fiber: 3 grams

A new spin on potato salad

Did you know that there are purple potatoes? I didn't until just recently when my friend EC came over with a very pretty potato salad to compliment other BBQ food. Take this one to your next BBQ and impress your people with a fresh, delicious and slightly different take on the original potato salad.

Tri-color Potato Salad
(serves 4)

What you need:

2 cups chopped tri-color potatoes
1 cup chopped zucchini
1/4 cup chopped green onion
Your favorite seasoning to taste (steak seasoning works well or my personal fav is Ruth Ann's Muskego Ave Chicken and Fish seasoning

What to do:

1. Saute the potatoes in the oil on medium heat until they are tender
2. Add zucchini and onion and saute for a couple more minutes until they are incorporated and beginning to soften
3. Add seasoning and mix well
4. Refrigerate until cool
5. Right before serving, dice up a ripe avacado and add it to the potato dish
6. Enjoy!


Calories: 160
Fat: 10 grams
Carbs: 17 grams
Protein: 2 grams
Fiber 5 grams