KWOD 7.26

Hello long lost friends! I do have an excuse for my absence...it is called moving. Yes, the past 2 weeks have been all about moving and it took up a lot of time. But in the long run it was worth it. We are much closer to the city now :)

Anyways, I have a great workout for you all this evening. I actually completed it a few weeks ago. It goes a little something like this...


KWOD 7.26


5 Minute Warm-up (treadmill walk/jog)
1. 30 Dive Bombers
2. 20 Burpees
5 Minutes of 1 Minute intervals (run/jog)
1. 20 Squat Jumps
2. 30 Alternate V-ups
5  Minutes of 30 second intervals (sprint/jog)
1. 20 Lung Jumps
2. 30 Plank Toe Taps
5 Minutes of 30 second intervals (sprint/jog)
1. 20 Side Lunges
2. 30 Hanging Leg Raises
5 Minute Cool-down


Yeah, so this was a good workout. Can ya tell? Sweaty.

It's Tabata Time

Today we are focusing on the type of training called Tabata! Some of you may have heard of it, others may have not. Therefore, I am going to explain a bit about this type of workout. 

                

                  http://tabatatraining.org

Why is it called Tabata?
It is named after a Japanese scientist, Izumi Tabata. He researched Olympic speed skaters workouts to compare moderate and high intensities. He found that with the higher intensity workout increased the anaerobic and aerobic capacities of the skaters.


So just to go through a few things for you all. Tabata is a high intense interval based type of workout. It combines both anaerobic (without oxygen) and aerobic (with oxygen) systems. The glory of this type of workout is that it can be completed in a short period of time...less than 30 minutes!


The original Tabata protocol:
**5 minute warm-up
**8 intervals- 20 seconds of all out work and 10 seconds rest. This is a total of 4 minutes.
**2 minute cool-down/stretch


There are numerous types of exercises you can use for this workout. Here are a few examples:


-Push-ups
-Burpees
-Push Press
-Dips
-Curl to Press
-Chin-ups
-Medicine Ball Slams
-Plank Jacks
-Squats
-Thrusters
-Kettlebell swings
-Jump Rope
-High Knees
-Skater Jumps
-Tuck Jumps
-Box Jumps
-Bench Hop Overs
-Side Lunge Touch
-Prisoner Squat Jumps
-Russian Twists


I have found with classes it is good to mix strength exercises with cardio exercises. This gives the members an opportunity to get a break from the strength and focus on cardio, and the other way around. Although you do not have to do this format, it all depends on your current fitness level and goals. However, I would recommend trying to incorporate exercises that target most of the body. You can look up these exercises on YouTube I know there are some good videos that describe each.

Example:


Directions: Set timer to 8 rounds of (:20 /:10 seconds). Alternate between the two exercises.
1.Push-ups
2.Jumping Jacks




There are other formats you can create that are similar to the Tabata style. Below is an example I did this week in class:


2x4 Workout (16 minutes total)


Circuit #1 (4x through :20 seconds work/:10 seconds rest)
1. Burpees
2. Thrusters
3. Side Shuffle Touch (3 Small lateral jumps then touch the ground)
4. Dive Bombers


Circuit #2 (4x through :20 seconds work/ :10 seconds rest)
1. Dumbbell Push-up Rows
2. Ski Downs (Side to Side Jumps)
3. Mountain Climbers
4. Russian (Mason) Twists




I use the GymBoss Interval timer in class and on my own at the gym. This device is very easy to use since you can adjust the intervals and rounds with your workout. There are also interval apps you can get on your phone that work the same way!

                                                                http://www.gymboss.com/#

Hopefully, you will give it a try and you can incorporate it into your weekly workout routine!

How Do You Do Vegetables?

I have a slight biased towards broccoli. I absolutely love it...a bit ridiculous I know. And I love baking broccoli and all types of vegetables. So I was thinking why not dedicate a post towards baking broccoli...I mean vegetables :) I know many of you are rolling your eyes reading this. But if you really want to try to like vegetables this is a way to do it...


Spices: I am talking all kinds and varieties of spices. A little salt and pepper will work great but if you want to be creative try adding some minced garlic (even if powder form if you must), All-Purpose seasonings (Mrs. Dash has a great variety **salt free (bonus!), red pepper flakes, all types of herbs (thyme, rosemary, basil, parsley, etc.).


Baking Sheet: Ensure your baking sheet is appropriate size for the amount of vegetables you are preparing. The more surface area the more caramelizing of the vegetable (which you want).


Olive Oil: You will need some to prevent sticking and to give the vegetables a crisp texture on the outside.


Temperature: High heat is needed to caramelize the vegetables. I know it is really, really hot outside right now but the oven won't be on for long!




Okay, so now you know what you need, next is the preparation. I prepare all types of vegetables such as broccoli, cauliflower, sweet potatoes, brussel sprouts, peppers, asparagus, squash, etc. But you can really do whatever ones you would like!


1. Preheat oven to 425 degrees. Prepare your vegetables (wash and chop). Spray or oil a baking sheet with olive oil. Spray or toss the vegetables with a light coating of olive oil. At this point you may add whatever seasonings you want either when you are tossing them in a bowl or on the baking sheet itself. Now place the vegetables on the baking sheet making sure they are spread apart and not bunched together. They need space to caramelize!

2. Place into the oven. Next you set the timer for about 10 minutes. After those 10 minutes you will use a spatula or spoon to move around the vegetables, again making sure they have their space and are not bunched together.

3. Set the timer again for 10 minutes and let them do their thing. After the alarm goes off check on them, if they are slightly browned they are ready for EATING! Take out of the oven and place the baking sheet on a cooling pad and serve!

Spicy Garlic Broccoli


1-2 large heads of broccoli


1-2 Tablespoons of garlic (depending on how much you like it!)


2 teaspoons red pepper flakes (or less if you don't like too much spice)


1-2 Tablespoons extra virgin olive oil


Pinch of salt & pepper




I served my broccoli with a black bean burger, salsa, and avocado on top! Yum-o!

 

S'mores Cookies, Oh My!

I'm back! This past week a storm hit NOVA and the DC/MD area. Therefore, I did not have electricity for 4 days! I was left thinking during that time...how did people live when there was no electricity? We rely so much on technological and electrical items these days it is crazy how we freak out when power is lost. But all is well now :)

On to more important things, how was everyone's holiday? I hope everyone had a fabulous Independence Day where you were able to see some awesome fireworks and enjoy time with your loved ones. I did not do too much besides get a sweaty run and lift in, and head to the pool for a dip. I was not in the mood to fight the crowds in D.C. to watch the fireworks. I also had some time to do some baking for Friday which is when I get to my family!

I am sharing with you a yummy recipe. These cookies are so very delicious, easy to make, and require very few ingredients. However, they are not healthy cookies but but we all need a treat every now and again...am I right?! I used a variation of Picky Palate's recipe...Peanut Butter S'mores Cookies.

Ingredients:

-1 box yellow cake mix

-8 Tbsp. butter, softened

-1 egg

-1/2 cup peanut butter

-A few hand fulls of mini marshmallows

-24 small squares of Hershey's Chocolate bar

1. Preheat oven  for 350 degrees. Place butter and egg into the mixer and cream together. Add peanut butter until combined. Next, add cake mix one half at a time. Keep mixing until all is combined (you may need to finish by hand).

2.  Use a cookie scooper to scoop dough out of the bowl and place on ungreased baking sheet about 1 1/2 in. apart, and flatten.

3.  Place a piece of chocolate bar in the middle of each cookie and put marshmallows around the outside of the chocolate bar on the cookie.

4. Bake for 10-12 minutes or until lightly browned and place on cooling rack. Makes about 2 dozen cookies. Store in an airtight container. Enjoy!

Have a fun weekend continuing your festivities :)