Saturday, May 15, 2010

Circuit training

Here's a workout from "Making the Cut" by Jillian's altered a little, but for the most part she will kick your butt just like she does in the LAST CHANCE Workout on the Biggest Loser favorite show!!

Here's a workout that hits your chest and triceps as well as lower body circuit
Circuit 1
Dumbbell presses on body ball- perform 20 reps.
Dumbbell flys on Body ball- at the top of the move crunch up with your abs/ perform 15 reps
Squats- (no weight o 50 as fast as you can with correct form or course:)
One minute sprint in place or straddle run on and off the bench

Circuit 2
Plank hold for 10 sec.
Tricep push-ups x 5
Side plank for 10 sec.Plank for 5 sec.
Tricep push-ups x 5
Side plank for 10 sec.
Plank for 5 sec.
Burpies x 10 (you squat down and touch the floor and then jump straight up)
Sumo squats (legs are wide with toes turned out) x 50
One-minute sprint in place or run up and down on the bench

Circuit 3
Frog push-ups x 20 (your legs are out like a frogs legs)
Squat thrust x 20 (you are in push up position and you jump your feet in towards your hands) after you finish hold a squat for 30 seconds.
W Shoulder presses with Leg extensions (you do 10 on each side) You balance on one leg and extend the other one out as you push your arms out wide overhead.
Jump rope for 1 minute

Circuit 4
Bench dips x 20
Rope Tricep presses to muscle failure
Static lunges with Lateral shoulder raises x 10 each side
Mountain Climbers for 1 minute
Boat Pose (hold for 30 sec)

Circuit 5
Jump rope for 1 min
Bicycle Crunches x50 (25 each side)
Extended Plank for 30 sec (push-up position with your hands out slightly in front)

Now go hit some cardio for 20-30 minutes

Banana Protein Muffins

I love making these on the weekends for the whole family to enjoy!! Give them a try.

2 1/4 cup plain oats
11 egg whites
1/2-cup fat free cottage cheese
4 TB cyto sport vanilla protein powder
1-1/2Medium bananas
1 cap full of vanilla
1/2 cap full of banana extract (optional)
1 ¼ tsp baking powder
1 TB cinnamon
4-5 full droppers vanilla stevia (or to taste)
SERVING SIZE TOTALS (Divide muffins by 7. This generally makes 2-3 muffins, depending on size of muffin tin)

BANANA: Tastes best if you use ripened banana. If you do not have a ripened banana, take ripe banana and mash up in bowl. Microwave 1 min. (This will release extra banana flavor).
OATS: Blend well creating oat flour.
SWEETENER: If you do not have vanilla stevia, you can use Splenda (1 1/2 cup baking Splenda).
Directions: Preheat oven to 375. Blend all dry ingredients together. Add in mashed banana, cottage cheese, and other wet ingredients using pulse option on blender. Blend approximately 1 min or to a thick batter. Pour in to well sprayed muffin tins. Bake 30-40 min or until edges of muffins are slightly crisped. Remove from oven, take knife and carefully cut around edges muffin tin to help remove when cooled. Recipe is designed for 7 days. (Ex if you got 14 muffins out of batter, you would have 2 muffins for your serving size).
TIPS: These are great to freeze and reheat in microwave or in frying pan sprayed with Pam, cut down the center. Also tastes great if consumed frozen. Finish this meal by adding sliced raw veggies such as cucumbers, celery, and bell peppers. This is a great meal to take on the road. Store muffins in fridge or freezer. These are a great way to get protein in to your kids without them knowing. You can even add shredded zucchini. As long as you have vanilla stevia, you can blend in anything. For children, add fat free cool whip, butter, and cinnamon on top!

Cal 170 Car 125 Fat 2 Pro 13 Fiber 7

This is another yummy recipe from Live The Life check out their website on the side bar!

What is New......

This month, I’m launching an exclusive group for this new nutrition program and I’m super excited for it! You can learn all about it here...