Total Body No Equipment Workout

total body nop equiptment wrkout

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Total Body Happy Thanksgiving Workout!

thanksgiving2014

It’s Thanksgiving week!! I am so thankful for so much in my life!! Not because I have it all or have the perfect body or a million dollars. I am just thankful for all that I have and all that I don’t. I am thankful for who I am and where I am right now. I am thankful for all that I have learned and all that I still have to learn, I am thankful for my friends & family. I am thankful to just be alive in this beautiful world and that I have a healthy body so that I can even do this workout or any one for that matter-so I will!! I will eat, I will drink and I will enjoy it!! I hope you do too! Remember being thankful for what you have currently will lead to more happiness and more thankfulness down the road!! It’s a lovely cycle that can only start with gratitude! Do this workout anytime this week or several times this week πŸ™‚ !!

1. Plank jack to push up x 10

(start with a plank jack, go down to push up and repeat for 10)

2. Bicep curls x 15 with DB

3. KB swings x 20

4. Overhead triceps ext with KB x 15

5. Thumbs up lateral shoulder raises with DB x 10

6. Squat jumps x 10

7. Squat to shoulder press with DB x 10

8. Front shoulder raise with DB x 10

9. Pike sit ups x 30

Run 3 track laps or 1/2 mile as fast as you can (outside or on treadmill)

***Rest 45 sec in between each exercise/Repeat for 2 to 3 total rounds in 30 to 45 min.

***If you are using light weights you can feel free to do more reps and if you are using heavier weights then you can do less reps and if you are using the “just right weights” then you can do what I said. πŸ™‚

Happy Thanksgiving to you all! Be thankful!!!!

Remember to enjoy your friends, family and food!

xoxo

A

Kale & Sweet Potato Salad

Kale and Sweet potato salad

This is one of my most favorite things to eat!!!

It is just so good and so good for you!

2 med sweet potatoes-peeled and cubed

1 cup kale

1/4 cup each of the following:

fresh cranberries cut in half

crumbled feta cheese

dried cherries or dates

crushed nuts-I used almonds

Kale and Sweet potato salad 3 Kale and Sweet potato salad 2

Boil sweet potatoes for 10 to 12 min-you want them to be cooked through but still firm, not mushy

Rinse the sweet pots with cold water and add to bowl with all of the other ingredients

Dress with oil and red wine vinegar

Season with salt and pepper

Refrigerate and enjoy!

xoxo-A

Easy Baked Eggs

easy baked eggs

The egg…..in all its glory…..the perfect little protein punch!! Most eggs average 7 g of protein each and I aim for about 20 g at breakfast time. So this am I made 3 baked eggs in muffin tins just to test this idea out.

To make:

1. Pre heat oven to 350 degrees

2. Crack egg into muffin tin (spray if not non stick)

>>>add nothing

>>>add spices

>>>add cheese

>>>add veggies

3. Bake for 15 min.

>Eat now

>Save some for later in the week

>Freeze for even later in the month

>Add to an English muffin with meat, cheese, tomatoes, spinach and wrap up in foil for a grab and go healthy option (no drive thru here) later. (reheat)

Enjoy!! I know we all need constant inspiration Β and new ideas to keep going on the healthy train so I hope you will try this and love it!

xo-A

The Great Pumpkin Cookie

the great pumpkin cookie

The cookie! The healthy cookie!! The great, healthy pumpkin cookie!!!

Ingredients:

2 1/2 cups whole grain flour (or flour of your choice)

2 tsp baking soda

1 tsp salt

1/2 cup light brown sugar (or sugar of your choice)-most recipes like this call for a whopping 2 cups of sugar!! I cut that way down and used some goodies below to add in a little more sweetness!

1 tbsp cinnamon

1 cup pumpkin puree (if you wanted you could use almond or peanut butter to change this from a pumpkin cookie to a nut based)

2 Flax eggs (2 tsp ground flaxseed set in 4 tsp water for 2 min) or 2 eggs

2 tsp Chia seeds

1 tsp vanilla extract

1/4 cup coconut oil

1/4 cup canola oil

1/4 cup unsweetened coconut flakes

1/4 cup mini choc chips

1/4 cup chopped dates

1/4 cup crasins or raisins

<<<Pre- heat oven to 350 degrees>>>

#1. Lightly grease a cookie sheet. Combine flour, baking soda, salt, sugar and cinnamon in large bowl and beat until well mixed.

#2. Add the pumpkin, vanilla extract, flax eggs and oils and beat about 2 min until dough Β forms.

#3. Add the choc chips, raisins and or crasins, coconut flakes and dates (leave any of this out if you want) and blend again for 1 more min.

#4. Shape dough into 1 1/2 inch balls and place on cookie sheet. Bake for approx 13 min. Let cool for 2 min then remove from sheet.

These will be almost the same consistency as a scone. They are packed with nutrients-of course!! Makes 2 dozen. Great as your carb before or after a workout, also great as your carb with breakfast with eggs and veggies…..Great with morning coffee or tea or an afternoon “treat”! Just Great all around πŸ™‚

Enjoy!!

A

Sorry Not Sorry Full body Workout

sorry not sorry workout

Perform 2 to 3 rounds in 30 to 45 min with or without some laps in between each round! You will be out of breath and on fire pretty much the entire time especially if you add in the laps!Β 

*** Just 2 rounds = 70 squats, 80 Jump Squats & 80 push ups……Sorry πŸ™‚ Not Sorry πŸ™‚ ***

20 Toy soldier squats

8 squat jumps/8 push ups

15 Prison Squats

8 squat jumps/8 push ups


20 Plank jacks


8 squat jumps/8 push ups


15 DB Dead lifts to shoulder press


8 squat jumps/8 push ups


20 KB standing up/downs


8 squat jumps/8 push ups


15 ea side DB triceps kickbacks


>>>Run 2 laps or 1/4 mile/Rest 1 to 2 min/ Repeat for 2 to 3 rounds

xo-A

The Fast 5 Layered Cake Workout

layered cake wrkout

Hi all!! I am so excited to do this workout tonight! I wanted to share it with you now! It is called the Fast 5 Layered Cake Workout but guess what… it is really 10 moves-5 of them are layered in between the other 5 moves!! Sneaky, I know!

This is how you will perform this workout:

You will do 3 sets of each of the weighted exercises and the hidden 5 are non-weighted that you will do as active rest in between them each set!

Warm up first! I like to do the Dancing Dog as a warm up-this is when you constantly switch from the down dog to up dog positions for 1 min. It will activate your entire body!!

Rest for 1 min in between each # exercise and 30 sec after each layer πŸ™‚

#1. KB Swings x20/ 30 sec high knees layered in between set 1 and 2

#2. DB Shoulder Flyes x12/ 30 sec jumping jacks layered in between sets 1 and 2

#3. Laying down KB in/outs x20/ 30 sec Bridge hold layered in between sets 1 and 2

#4. KB Deadlifts x20/ 30 sec fast jog in place layered in between sets 1 and 2

#5. Push ups x15/ 30 sec Child’s pose layered in between sets 1 and 2

If you are outside or at a gym run 1 mile afterwards just to put some icing on the cake!! Cool down and stretch properly too! This workout should take about 30 to 45 min depending on your fit level.

Get to it!!! Have fun!! Enjoy your cake!! A