A Better For You Christmas Cookie

Cookies are one thing that are notoriously difficult to 'healthify' without drastically changing the taste or texture.  These cookies use whole ingredients and are definitely one to try this Holiday Season:

Daphne Oz's Glazed Gingersnaps

http://abc.go.com/shows/the-chew/recipes/Crisp-Gingersnaps-Daphne-Oz

 

These cookies also happen to be from The Chew which is probably my favorite daytime show.  I don't get to see it often, but I love the days that I can prop my feet up with a Diet Pepsi and watch the entire hour.  Enjoy!!

 

It's Boot Camp Night!!

I struggle with this Winter weather as much as anyone else.  In fact, I hate the cold and snow more than I like to admit.  BUT - the only way to get through a nasty Ohio Winter is to embrace it.  Don't let the weather dictate your health.  Get out - in the cold, in the snow, and workout!! No, you don't actually have to do your workout in the snow but YES you do still need to workout!  Boot Camp is indoors and you will burn major calories to get you HOT! Yes, hot in this freezing weather.  Hope to see you soon.

Happy Thanksgiving

No Boot Camp, Here's Your Workout!!

Filthy Fifty - This will take around 15 minutes...work hard with minimal breaks. No equipment needed.

Do 50 Reps of Every Exercise:

Wall Jumps
Star Jumps (X Jumps)
Squats
Lunges (alternating)
Knees to Elbows (on back)
Press Ups (push up with chest to ground)
Mountain Climber
Jump Squats
Donkey Kick (in high plank position kick both heels up to butt)
Burpees (floppy burpees for an extra challenge)

120 second Plank to finish up.

Enjoy!!

Wednesday Recipe

Fall Favorites:

Pomegranate Pear Salad

4 C Fresh Baby Spinach
1 Seeded Pomegranate
1 Thinly Sliced Pear
1/4 Cup Goat or Feta Cheese
1/2 Cup Shelled Edemame

Dressing:

2 Tbsp Olive Oil
2 Tbsp Cider Vinegar
1 Tbsp Honey
1 Tbsp Spicy Mustard
Salt and Pepper

Arrange salad ingredients in a large bowl.  Blend dressing ingredients until incorporated and drizzle over salad.  Top with coarse salt and cracked pepper. Delish!

Crazy Last Week!!

I apologize for not getting a post up last week.  I had some craziness going on in my life.  My son spent some time at the hospital for a MRSA infection.  Crazy right??!!  I would have never suspected we would do that at age 7, but we did. 

He is fine now and we are getting back to normal. 

So, I want to give you a great workout to try.  I did this today and it ROCKS:

5 Rounds for Time

5 DB Deadlift (35-45lbs)
5 DB Hanging Clean (25-35lbs)
5 DB Push Press (20-30lbs)
5 DB Squats (20-30lbs) Weights on shoulders

Tabatas of Mountain Climbers and Burpees.

So, it goes like this:  Warm-Up with a light jog or some jogging in place.  Lift for one round, Tabatas for one round, Repeat 4 more times!


If you don't work hard during this workout, please email me because I need some help.  If you need help figuring out the lifts:

Clean - http://www.youtube.com/watch?v=Q5xU6ZP1M_8
Push Press - http://www.youtube.com/watch?v=uEJ7adkH6xc
Deadlift - http://www.youtube.com/watch?v=lI3bHzvCHRs
Squat - http://www.youtube.com/watch?v=ANWjDkBCyjs

Filthy Fifty

So sorry its been so long since I have given you a workout.  School, work, and kids make it crazy around my house!!

This one is worth the wait - really, you can do this in 15-20 minutes and you should burn around 300 calories depending on how hard you work:

Filthy Fifty

50 Wall Jumps
50 Star Jumps
50 Squats
50 Lunges
50 Knees to Chin (on your back)
50 Mountain Climbers
50 Press Ups (push-up take your chest to the ground)
50 Jump Squats
50 Donkey Kicks
50 Burpees (chest to ground will burn more calories)


Try it and let me know what you think!

It may be Workout Wednesday, But I want to give you a Recipe!!

Funfetti Power Balls:

Your kids will devour these for snack after school or after a sport - that is if you can save enough for them.

2 C Oats
1 C Branflakes (optional) - up Oats to 2 1/2 cups if not using
1/2 C Natural PB
1/3 C Honey
1/4 C Mini Chocolate Chips
2 Tbsp Chocolate Syrup...
2 Tbsp Rainbow Sprinkles

Combine PB, honey, and chocolate syrup in a small bowl and microwave for about 30 seconds. Stir until completely mixed. In a separate bowl, combine oats and branflakes. Add PB mixture and mix well (with your hands). Last add sprinkles and chocolate chips. Squeeze into small balls. Store in refrigerator.

Body Blast!

I am very excited to start a new class tomorrow morning.  I have named it Body Blast...that is because I plan to blast every part of your body - Yay!

Class will be at Dominick Lofino Park from 8:45-9:45am.  Please bring your hand weights and a mat.  We will use many formats, body weight exercises, and plenty of cardio. 

Set Some Goals!

You know how if you write something down, you usually get it done?? Well, eventually.

That's what Fitness Goals will do for you!! Really!  So, take the time and write down what you want to be able to do in 4 weeks, 8 weeks, even a year.  Here are some tips:

Be realistic - you should know your basic ability, start there
Start Small - so you want to climb the rope - start with a 1 minute hang, etc
Practice - To achieve what you want, you have to work at it - so put the time in if you want results
Get Expertise - ask a Pro if you need a starting point, we can help you set yourself up for success

Some ideas - do a pull-up, run a race, climb a rope, lift a certain amount of weight, do 50 push-ups....and oh so many more! 

I would love to hear your goals - you can leave them below and inspire some other readers!!

Need a New Workout??

I am really enjoying these short, super tough workouts.  I burn just as many calories as I do in an hour long class and I can be showered in ready for the day before I would even make it to cool-down in class.

Here's a fun one for you:

Do 4 Rounds of this:

Tabatas

Pull-Ups (if you can't do one, just modify with a chair back or a resistance band).  If you don't have a way to do pull-ups, substitute HEAVY shoulder press - like 30lb DBs

Burpee Deadlifts (Burpee and the end stand into a deadlift with HEAVY weights 30-50DBs)

Press-Ups (a push-up where your chest touches the ground)

Tuck Jumps

A Tabata is an effective form of exercise where you push yourself to the max for 20 seconds and recover for 10 seconds.  Set a GymBoss Timer for 20seconds/10seconds or download a Timer App that has a tabata function.  There are several free available - just search CrossFit timer.  To execute the workout, do 20/10s for each exercise two times through then rest for 1-2minutes. Repeat the entire sequence.  Do this 4 times total.  Each tabata is 4 minutes long, you will work a total of 16 minutes. 

I know right - you are confused...download the timer and you will understand!!

I Work Out...

I really do work out a lot and I know that it can become routine and boring.  I encourage you to try new things...not a runner? try it, swimming? harder than you think, weight-lifting? major cardio work...you get the idea.

Here is one of my favorite quick workouts.  Try it:

50 Jumping Jacks

40 Seconds of a Plank

30 Mountain Climbers

20 Squats

10 Push-Ups

 Repeat this cycle 3-5 times, with a down dog stretch in between each cycle to recover.

Conditioning

Running a Race?? Just need to spice it up a little?? TRY THIS:

Run 1 mile at a comfortable pace.  Every minute, on the minute perform this set:

10 Push-Ups
10 Squats
10 V-Ups (Double Leg)

That's it - this one is great for conditioning.

Workout Wednesday!

This one is short and sweet!! Enjoy.

Do this for 15 minutes as many times as you can.

15 Kettle Bell (or Dumb Bell) Swings
20 Air Squats
15 KB Swings
20 Sit-Ups with Weight
15 KB Swings
20 Push-ups

That's it!  Kettle Bell swing can be found herehttp://www.youtube.com/watch?v=q0jalJ-3e7U.  I am okay with you taking the swing overhead.

Air Squats - get your butt below your knees and keep them quick! Toes pointed out slightly.

Sit-Ups - hold the weight at your chest.

Let me know what you think.

Transform Live!

Did you know that you can burn between 500-1000 calories in 1 hour of my fun Boot Camp class? 

So, what are you waiting for ???- check out the schedules and join us this week! 

Also, be sure to check out the new schedule for August including my special event - Family Boot Camp.  Please pre-register for this event.  If you would like a registration form, just stop in a class or email me and I will send you one (transformdayton@gmail.com).