Sweat Sesh: Full-Body Work-It Circuit

Sweat Sesh: Full-Body Work-It Circuit

Ready to sweat?

Start with the warm up. Then, complete 3 rounds of circuit A, rest 2-5 minutes, complete 3 rounds of circuit B, rest 2-5 minutes, then end the workout with 1 round of the finisher. Within each circuit move from one exercise to the next with minimal rest. Within each circuit the reps decrease with each round. See the reps column for each circuit. For each exercise choose a weight that is challenging but allows you to keep moving at a quick pace.

Warm-up: 3 rounds – 100 single unders, 10 air squats, 5 push-ups 

Circuit A: 3 rounds

Exercise Reps –  Round 1/2/3
1. DB Squat with Cheer Press 15/12/10
2. DB Walking Lunge with Bicep Curl 16/14/12 total
3. Burpees 15/12/10

-Rest 2-5 minutes –

Circuit B: 3 rounds

Exercise Reps
1. DB Renegade Rows 16/14/12 total
2. DB Lunge and Reach 12/10/8 per side
3. 1 ½ Jump Squat* 15/12/10

*The linked video demonstrates a regular jump squat. A 1 1/2 jump squat is similar but you add an additional 1/2 squat. Stand with feet hip width apart. Squat like you would for an air squat, rise 1/2 up, squat back down and explode into a jump. Land softly.

– Rest 2-5 minutes –

Finisher: 1 round

Exercise Reps
1. Butterfly Sit-ups 50-100

 

Please listen to your body and modify as necessary. Enjoy!

Food Log Friday

Happy Friday!

What are you up to this weekend? You know what you should do?

Go see Beaty & the Beast 3-D! I went last night with a friend who was seeing it for the second time. It’s that good!

For those of you, like me, who saw the animated version one million times as a child, prepare to be amazed. It blows plain old animation out of the water. The 3-D element is amazing and Emma Watson is a perfect Belle! Josh Gad plays Gaston’s sidekick LeFou. He his hilarious as always but it’s so hard not picture him as Olaf the whole time. My point is – go see it for yourself!

Read More »

Why You Should Be Like Biggie and Eat Sardines for Dinner

In his song Juicy, Notorious B.I.G reminisces about when he used to eat sardines for dinner. He’s pretty much saying that now that he’s a super famous rapper he doesn’t have to eat cheap, simple fish from a tin anymore. Well Mr. B.I.G., you don’t know how you good you had it with those inexpensive, super nutrient-dense little fishies.

Sardines are little nutrition powerhouses that everyone, kids and adults, should be eating. You eat them whole so you are getting nutrients from the skin, bones, and muscles. Don’t be a weeny and get grossed out. First let’s talk about their benefits; then we’ll talk about how to eat them.

Read More »

Sweat Sesh: Spring Circuit

Hello!

Did you know that today is the 1st day of Spring? A time of renewal, light past 5pm (hallelujah), twitterpated animals and blossoming trees. Here’s a few from our yard:

The top left is Meyer lemon blossoms. Bottom left is a Valencia orange blossom.

Read More »

Apples are apples and cows are cows…right? A guide to food quality.

Apples are apples and cows are cows…right? Well…

You’ve heard the saying, “you are what you eat.” This is 100% true. The vitamins, minerals and nutrients from the foods you eat end up making up your body, cell by cell.

This saying is accurate and well known but is really in need of an addendum – you are what you eat AND you are what your food eats.

Back to the apples and cows.

Read More »

Sweat Sesh: Booty Building Gym Workout

img_0091

Monday definitely calls for sassy pants!

I’ve got a great booty building workout for you that will help you fill out those sassy pants a little more 😉

Read More »

Food Log Friday & Cilantro Pesto Recipe

Oh cilantro! It seems like people either love it or hate it. Interestingly, this may be due to a genetic trait.

I’ll admit it. I’m a cilantro lover. You other cilantro lovers out there probably adore it for it’s fresh, citrusy flavor but there are lots of other reasons to heart cilantro.

Cilantro:

  • is a great source of antioxidants (2)
  • is rich in vitamins A, K & C as well as potassium and manganese (2)
  • helps cleanse the liver thanks to the compound linalool (1)
  • helps cleanse the body of toxic metals (2)
  • supports the digestive system (2)
  • promotes a calm feeling (2)
  • can improve sleep quality (3)
  • helps balance blood sugar (3)
  • has natural anti-histamine properties that calm skin irritations (3)

Cilantro pesto is a tasty way to add more cilantro to your diet. It’s versatile and super easy to make. It boosts the flavor of chicken, beef, white fish, shrimp, eggs, roasted veggies, steamed veggies, and makes for a delicious salad dressing. My recipe is barely a recipe; just a few ingredients blended together in a food processor.

Read More »