Grapefruit and Greens Salad!

This beautiful looking salad was incredibly quick and easy to make! It was actually a spur of the moment recipe because I really need to go grocery shopping and I kind of just threw a bunch of things together, but it ended up being delicious! Try it out 🙂 or use it as a base for your own hodge-podge salads!

Grapefruit and Greens Salad

Salad Ingredients:

  • Green Leaf Lettuce (Spinach would be delicious too)
  • 1 Grape Fruit
  • Sliced Almonds
  • Crushed Walnuts
  • Dried Cranberries
  • 1/2 Cucumber

Dressing:

  • 2 Tbsp Balsamic Vinegar
  • 1-2 Tbsp Grapefruit Juice (squeezed out of the rinds)
  • Splash of Vanilla (little less than 1/4 teas)
  • 1 Tbsp Water

 

 

 

 

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Running in a Winter Wonderland

Another great workout for you to do on your own over the holidays! Pick your favorite way to do cardio and try the following… It isn’t a white wonderland here in sunny California, but we can pretend! 🙂

RUNNING IN A WINTER WONDERLAND

Run 3 miles (or Bike 8 miles, Elliptical 2 miles, Walk 2 miles, or Row 6000m)

After every ½ mile do the following…  (If biking do every 2 miles)

  • 100 Jumping Jacks
  • 25ea Oblique Crunch (lie on your back, let your knees fall to one side, and crunch straight up so your shoulders come off the ground)
  • 20 Jumpsas high as you can
  • 10 Push Up Roll Overs (5ea direction – see video)

HAPPY HOLIDAYS EVERYONE!

Be Happy. Be Fit.

The 12 Days of Xmas Workout (no equipment!)

Hooray for holiday time off!! For those of you in need of an at-home workout to do while traveling, visiting family, or just taking time to relax at home, try this one! No equipment is required, so grab a friend, family member, or go solo and get your workout on. 🙂

THE 12 DAYS of XMAS WORKOUTHoliday workout, no equipment!

Warm up: 5 sets of: 3 push ups + 15 Squats (Body wt only) + 10 Forward Walking Lunges

Workout:

  • 12 Squat Sets: 3 Squats + 3 Squat Jumps = 1 set
  • 11 Box Step Ups (11 each leg – use a chair or couch if at home)
  • 10 Sets of: 10 Mountain Climbers + 10 High Knees
  • 9 Star Crunches (lay on back – lift arms, legs, head and shoulders off the ground, hold for 5 seconds = 1 rep)
  • 8 Knee to Opposite Elbow Plank on Hands (1 right +1 left = 1 rep)
  • 7 Side Lunges each leg (hold something heavy at chest if possible)
  • 6 Lunge Clocks (see this video)
  • 5ea SFT Push Ups*
  • 4 Broad Jump Matrix (2 foot jump forwards, 2ft jump to the right, 2ft jump to the left = 1 Broad Jump Matrix)
  • 3 mins Plank Hold (1 min regular, 1 min Rt side Plank, 1 min Lt Side Plank)
  • 2 mins of Jump Rope (invisible jump rope if  you don’t have one, just make sure you are actually moving your arms ;))
  • 1 min of Burpeesdo as many as you can! Finish strong!
  • DONE! HAPPY HOLIDAYS!

 

SFT PUSH UPS: Do 5 push ups in each of these six positions: 1) Right hand slightly in front of left, 2) Left hand slightly in front of Right, 3) Wide, 4) Narrow, 5) Hands shoulder width, pointed out at a 45 degree angle, 6) Hands shoulder width but pointed in at 45 degree angle.

Be Happy. Be Fit.

Can you guess where this is??

Disney World - Magic Kingdom

DISNEY WORLD IN FLORIDA!!

This is where I’ve been for the past 4 days. I’ve been power-walking around 3 different parks for my exercise haha (that and two self-led yoga sessions in our condo! :)). Sorry for the lack in posts but I was soaking up the Florida sunshine and enjoying thrill rides and Disney magic with my two brothers. We  had a blast! Now back to work, look forward to HOLIDAY WORKOUTS coming your way in the next day or two!

PS we went to Hogwarts aka Harry Potter Land in Universal Studios, and it was amazing. Any Harry Potter fans out there HAVE to try the Butterbeer! Oh man, so good!!

Butterbeer at Universal Studios!Splash Mounatin

Fresh Homemade Granola, perfectly sweet and salty!

This granola recipe is SOO good! I made it for several people this hear for a perfect little holiday gift. This is perfect in some yogurt, on top of a smoothie, or just by itself as something delicious to much on. Easy and delicious!Fresh Homemade Granola
INGREDIENTS
3 cups rolled oats
1 cup slivered almonds
1 cup cashews (halved or quartered)
3/4 cup shredded sweet coconut
1/4 cup plus 2 Tbsp dark brown sugar
1/4 cup plus 2Tbsp maple syrup
1/4 cup vegetable oil
3/4 teaspoon salt
STEPS
1) Preheat oven to 250 degrees
2) In large bowl combine the oats, nuts, coconut, br sugar
3) In separate bowl, combine maple syrup, oil, and salt
4) Combine both mixtures and pour onto 2 sheet pans
5) Cook for 1 hour and 15 min. Stirring every 30 mins to achieve an even color
6) Remove from oven and let cool for at least an hour or two.
7) Eat or save for later in a sealed container so it doesn’t get stale. Yum!

Be Happy. Be Fit.

The No Impact Workout (no equipment needed either!)

This workout is perfect for anyone with sensitive joints, past knee injuries, or if you’re just looking to add a no impact workout into your regimen.

Impact occurs during running, jumping and other activities where you land hard on your feet.  By eliminating these movements you can still get a great workout in, but shouldn’t feel any knee or hip pain 🙂 Heads Up: There is still knee FLEXION (bending) in this workout, just no impact. Enjoy!

The No Impact Workout

THE NO IMPACT WORKOUT

  • 15ea Plank Core Matrix* (beginners: 10ea)
  • 10ea Forwards/Backwards Lunge Pivots (one forwards lunge, then same leg backwards lunge = 1 Pivot; do 10 PIVOTS on one side, then do the other side)
  • 8ea Single Leg Push Ups (beginners: do from a single knee, or a single leg but elevate your hands onto the back of a couch/step)
  • 5ea Superman Rolls**
  • Do 3-5 Rounds depending on how you are feeling and your fitness level 🙂

 

* CORE MATRIX – in a plank position, move hips up and down 15 times, side to side 15 times, and then dive the right hip down, then left hip down 15 times (up +down = 1; rt +lf =1 etc)

** SUPERMAN ROLLS – lay on your stomach with your arms and legs extended and lifted off the ground (like superman!) and then roll over onto your back and then back to your stomach. When rolling don’t let  your elbows, hands, knees, or feet touch the ground! Do 5  going to the right and back, then 5 to the left and back – message me with questions!

Be Happy. Be Fit.

Lunge Challenge and HIIT Workout

Lunge Challenge Workout

Happy almost Thanksgiving everybody! Need a workout to do before your big feast? Try this HIIT interval workout, followed by a LUNGE CHALLENGE!  Get all your friends and family to join in!

Thanksgiving HIIT (set timer for 45sec work/15sec rest – beginners do 40sec/20sec)

  1. 10 High Knees + 1 Burpee + 1 Tuck Jump (Tuck = Jump up bringing knees to 90 degrees)
  2. Around-the-World Squat (use a book, ball, weight, anything :))
  3. Plank Hold with feet on Ball (basketball, medicine ball, even a chair or couch works) (Harder=Alternate a single leg on ball while in a plank hold)
  4. Speed Skaters (over ball if you have one)
  • REPEAT 3-5 times depending on fitness level

LUNGE CHALLENGE – then finish your workout with this…

  • 30 Forward Lunges, 30 Push Ups, 30 Reverse Lunges, 30 Jumping Jacks
  • 20 Forward Lunges, 20 Push Ups, 20 Reverse Lunges, 20 Jumping Jacks
  • 10 Forward Lunges, 10 Push Ups, 10 Reverse Lunges, 10 Jumping Jacks

Awesome work!

Be Happy. Be Fit

Biking, Glutes, and Pull Ups!

This was the workout I did in the gym today! Give it a shot and let me know how your intervals go! Don’t be afraid of the pull ups, below I have alternative versions anyone can do!

Biking, Glutes, and Pull Ups

Warm up for 3 minutes on a spin bike and then try this…

  • 8 Rounds of 20sec Sprint/10sec Rest on the bike (moderate resistance)
  • 7 Pull-Ups
  • 10 each Leg Box Step Ups (Holding Dumbbells)*
  • 12 Straight Leg Deadlift (Form is important, watch this!)
  • REPEAT 3x

* For the box step ups put your right foot up on the box, then step up to standing on top of the box, then step down, but DON’T remove your right foot, keep it on the top of the box and then go up for your second set. Do all 10 on the right, then all 10 on the left.

PULL-UP OPTIONS: Beginners can do jumping pull-ups (put a box under the pull-up bar and jump up and then pull up the rest of the way – the bigger the jump the easier the pull-up). If that is easy for you, but a full pull up is too difficult, try a decelerating pull up: Jump up and then decelerate your body down as slowly as possible until you arms are straight. Then jump up and decelerate down again for all 7 reps.

LMFAO on spin bikes

Even LMFAO loves spin bikes! Sexy and YOU know it!