Monday Get Fit Workout

Okay girls and boys do you wanna walk out of the gym with shaky legs? Here you go. This is a doosy! I love to work legs, there so hard and challenging! Let me know if you have any questions or concerns. I would love to know if anyone gives it a try.


Fit Recipe

It’s been so long I almost forgot how to do a post. Today’s recipe if one of my favorite cookie recipes (obviously the title says it all). These cookies turn out fantastic EVERY TIME, not to flat, not to hard, their fluffy and chewy! Their made with whole wheat flour and rolled oats. They do have sugar, oil and butter, I’ve found that you have to balance the bad with the good in order to find a treat everyone will enjoy. Remember that though, they are just a treat, so have just one, enjoy and then walk away ;)

My Favorite Whole Wheat Chocolate Chip Cookie

Ingredients:

  • 2 1/4 cup rolled oats
  • 3 1/2 cup whole-wheat flour
  • 1 1/2 teaspoon baking soda
  • 1 1/2 teaspoon salt
  • 3/4 cup butter, softened
  • 3/4 cup canola oil
  • 1 cup granulated sugar
  • 1 cup brown sugar
  • 3 large egg
  • teaspoon vanilla extract
  • 3 cup chocolate chips (I use half semi and half milk)

Directions:

  1. Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.
  2. Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.
  3. Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.

Nutritional Info:

Per cookie: 99 calories; 5 g fat ( 2 g sat , 2 g mono ); 10 mg cholesterol; 12 g carbohydrates; 8 g added sugars; 1 g protein; 1 g fiber; 64 mg sodium; 41 mg potassium.

who dished it up first…www.eatingwell.com


Thursday Fit Challenge

If I workout with a sweat-shirt on will I burn more calories?

That sweat dripping off your body is not necessarily more fat melting. Your heart rate increases because blood vessels dilate to increase blood flow to the skin to help your body cool down, not because more calories are being burned. Think about it this way, you burn the same amount of calories sitting in a sauna for 15 minutes as you do sitting in a chair. It’s the intensity and muscle challenge from exercise that produce the burn, not the temperature of your atmosphere. So my suggestion…where what feels comfortable ;)

sweat


Monday Fit Recipe

There is a recipe craze going around the fitness world, called raw balls, their dangerously addicting but luckily their packed with healthy ingredients. I make a batch every week and grab one here and there, before I hit the gym, when I’m craving something sweet, right before bed, pretty much whenever! ;) They seriously don’t take any-time to make, there so good for you, your kids will love them to, so why not give them a try? This is one of the many recipes I have for raw-balls, so there will be many more to come!

Ingredients:

  • 3 C Dates
  • 4 C  oatmeal
  • 1 C Unsweetened coconut
  • 1/4 C Chia (optional)
  • 1/4 C Ground flax
  • 1/4 C Cashews, chopped fine
  • 1/2 C Almonds, chopped fine
  • 1/4 C pumpkin seeds
  • 2 T Peanut butter
  • 1/2 C Coconut oil
  • 2 T Cinnamon (other spices could be good too)
  • 1/2 tsp Salt

Directions:

  1. Put dates in a bowl with enough water to cover them. I have some harder dates so I left them in about 20-30 minutes (when I’m in a hurry I skip this step and just add some water to the blender).
  2. Drain water into another bowl and pour dates into a blender and blend. You want it to be a paste when you are finished. You can use some of the water you drained off to help make the paste if your dates did not absorb enough. Add a little at a time. You don’t want it to be runny. The goal is a thick, smooth consistency.
  3. Then pour the date mixture and all the remaining ingredients into the bowl. Mix until all combined. Roll into balls. The recipe made 28 balls. Put them in the freezer to harden on a cookie sheet. I freeze the ones I can’t eat right away in zip lock bags.

Tuesday Fit Challenge

Sign-up for an Event!

I challenge you to sign up for a run, a benefit ride, a relay, anything! Something to get you moving and have a goal to aim for!

This weekend I had the best time with my long-lost buddy Ashley and Gretchen Smith, we had a full 3.5 hours on our bikes to catch up on 10 years that have passed since we’ve last hung-out. Not only did I have an amazing time being with friends, it was for a good cause, to help raise awareness and raise money for the kidney foundation!

So do it, find something near by, even if it sounds a little intimidating, it will push you to get you out and moving. There is so much out there to choose from! Have fun and let me know what you sign up for…I would love to join you!

 

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Spinderella 2012-Pocatello, Idaho

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Before

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We MADE it!


Monday Fit Workout

Back & Chest

I’m Back! Just a quick heads up…my posts in the summer might be sporadic. I just can’t resist playing outside when the sun is shining!!! I did this work the last two Mondays and love every second, it makes you push! I try and isolate body parts when I lift, legs one day, biceps another, but there is to little time to isolate all parts every week so I often have to group two together. Back and chest I like to group together because they are completely different muscles and don’t rely on one-another. Where the two exercises are grouped together I super-set those together, meaning I do them back to back. So for example I perform the first exercise, BB bench press, 5x doing 12 reps, resting one minute between sets. Then I move onto the back exercises, I do 12 reverse-grip lat pull-downs then immediately following I perform 8 reverse-grip BB row, then rest for a minute and do that 3x’s.

GET FIT

in the gym

LOSE WEIGHT

in the kitchen


Thursday Fit Question

Do you burn more body fat if you exercise on an empty stomach?

NO.

A recent article in Strength and Conditioning Journal concluded that working out on an empty stomach will not help you burn more fat and, in fact, could produce inferior results. Without food to fuel your workout, you might have less energy, so you could exercise less, or at a lower intensity, burning fewer calories. You also could end up burning calorie-torching muscle instead of body fat. The lesson: A little food can go a long way toward maximizing your hard workout.

Try this-Before you exercise, have something small to eat or drink that contains carbohydrates. It could be half a banana, a glass of orange juice or a piece of toast. The snack can help power the workout ahead so you give it your best effort.


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