Fat Blasting Stair Circuit

I'm loving Tone It Up's 7 Day Slim Down but there's not a whole lot to say about it. The "recipes" (add protein to greens) would bore you to tears. So I hope you don't mind another exercise related post.

This morning my friends Libby, Lindsay and Jess joined me for Tone It Up's Fat Blasting Stair Circuit. The infamous "Santa Monica Stairs" includes two flights of stairs totaling 180 and is set at a very steep incline. (The second flight is pictured to the left.) The view from the top is breathtaking and more than worth the effort it takes to get there. The second set is more difficult, and less rewarding and the third is only for the most committed athletes or those who are glutton for punishment.

This workout calls for FOUR sets of stairs...along with "toning moves" in between each set! Amazingly the girls and I made it all the way through the circuit, ran a hill to the beach and ended with a minute plank. Phew!

Here is the circuit:

1) 10-12 Burpees - Start in a standing position, drop to a plank position, return to standing (you can step or hop) then "explode" up extending your arms over your head
*Stairs*
 2) 10-12 Tummy Tuck Pushups - Perform a standard pushup then bring each knee (one at a time) to the elbow closest to it before beginning the next pushup
*Stairs*
3) 25 V-Sits With Twist: Lie on your back but don't let your shoulders or feet touch the ground. Perform a situp bringing one elbow to the opposite knee and return to flat before switching sides. (Feet are off the ground the entire time)
*Stairs*
4) 20 Tricep Bench Dip: Sit on the edge of a bench with your hands at your sides. Dip your body down while kicking one leg out. Perform 10 on each side.
*Stairs*
5) 20 Shoulder Pushups: Like a traditional pushup but done from the pike position (think downward dog). Lift one leg and perform 10 pushups. Then perform 10 on the other side.

Optional fifth trip up the stairs. Or jog, plank, and/or collapse:)

Indo-Row

In keeping with my theme of varying my workouts and continuing to challenge myself I finally took my first Indo-Row class. I bought the voucher months ago but have been procrastinating. What could possibly be fun about sitting on a stationary machine and doing resistance training for 50 minutes? Ugh. 

Walking into class was a little intimidating. The rest of the class was already strapped in and warming up. However, the instructor was very friendly and helpful. He gave me a quick run through on proper form as well as the numbers on the display screen.

Much to my relief I didn't have to pay too much attention to the numbers since I was assigned to a team and instructed to follow the pace of my team captain. Although I did have to shout out my "split time" (this is the amount of time it would take to row 500 meters at my current pace) on a couple occasions. Fortunately I didn't know how pathetic this number was!

After a short warm up Josh cranked up the music and we started the "waves." The pace and intensity of these waves varied, much like interval training for runners. It surprised me how determined I became during the waves, striving to increase my strokes per minute and improve my split time. If you know me you know I'm not a very competitive person. Sure, I participate in marathons and triathlons but only for the "experience."

I think the difference with Indo-Row is the team spirit and camaraderie. I didn't want to let my team down, especially during the 150 meter relay at the end of class. As my teammates cheered and shouted my name I gave every last ounce of energy and effort I had. Part of me also wanted to brag to my boyfriend that I helped my team (and his alma mater -Michigan) win the race. Unfortunately that didn't happen. Sigh. Blame it on the new girl.

After class I discovered a couple things I hadn't realized. For one thing, it's an incredible core workout. I can't remember the last time my abs were as fatigued as they were after this class. For another, each class burns between 400-800 calories (depending on your weight and level of intensity). That's more than my three mile runs...and a lot more fun!

Lastly, my instructor Josh Crosby is a former world champion rower and the creator of Indo-Row machines and classes. So when I say I learned from the best I mean it!

The classes are now offered nationwide so hopefully you can find one in your area. I will definitely be returning to class and hope to bring a couple friends along.

Thanks Josh!

Back on the "7 Day Slim Down" wagon

Now that I’m back from Brazil I’m ready to resume my healthy lifestyle with daily exercise and the Tone It Up nutrition plan. Because I gained three pounds of “vacation weight” I am following the more restrictive “7 Day Slim Down.” Friends who aren’t familiar with the Tone It Up plan tell me the 7 Day Slim Down seems too intense. They don’t like the idea that they will be told what to eat and when to eat it and probably imagine themselves hungry and miserable. But let me tell you why I have been looking forward to it all week . . .

I admit I didn’t do a lot of research before the first and second time I did the Tone It Up 7 Day Slim down. I figured that, as certified nutritionists, Katrina and Karena are experts and have done all the necessary research. I don’t have to know why it works…just that it does. Blissfully ignorant I lost weight.

But a funny thing happened in Brazil. Instead of eating small, healthy meals every couple hours I was stuffing my face with high calorie, starchy meals several times a day. Each time I finished a meal I was full – a feeling I haven’t experienced in months. And a few hours later I was STARVING. Another feeling I haven’t experienced in months. How could I be pigging out on pizza and pasta and getting hungry just a few hours later? I finally decided to do the research.

Here’s what I found: refined carbohydrates raise blood-sugar levels, setting up an insulin surge that drives blood sugar down again, causing rebound hunger. That insulin spike also interferes with leptin, the hormone secreted by fat cells that should tell the body to stop eating. And, not only does starchy food increase hunger, it increases CRAVINGS. No wonder pasta is all I wanted to eat!

Eating foods high in protein, vegetables, fiber and water has the opposite effect. This explains why the Tone It Up 7 Day Slim Down encourages protein and veggies. The recommended lunch is greens with veggies and a protein source. For example, my lunch today was broccoli slaw, dry-fried tofu, mushrooms and almond slivers tossed in the hummus dressing from trader joes. (Balsamic vinegar is the recommended dressing but it tends not to pair well with tofu:)

I ate hours ago and I’m still not hungry although I know I should eat as snacks prevent blood sugar from dropping too low. The same principles apply to snacks as apply to meals: high-sugar, high-starch, high-fat snacks encourage hunger whereas fruit, nuts, vegetables and clear soups can halt it.

Doing this research doesn’t change anything for me – one look at Katrina and Karena will tell you they know what they’re talking about so I trust them! But I find it interesting to know why things work. And perhaps I can share this information with friends who feel that the Tone It Up 7 Day Slim Down is too “intense” ;)

Brazilian Chicken with Coconut Milk

As promised below you will find a traditional Brazilian recipe - chicken with coconut milk. Coconut is a very popular ingredient in Brazilian cooking as is drinking coconut water (out of actual coconuts, not cartons!)

Another great chicken dish I tried was grilled chicken with pineapple and cinnamon. I've never cared for cooked pineapple but, in this dish, the pineapple is uncooked and the chicken is skewered on whole cinnamon sticks. Delicious!

Of course if you read my last post you know I ate pizza and pasta most of the trip! Combined with all the capirinha's (a traditional Brazilian drink made with cachaça) I drank I'm in need of a post-vacation detox! I look forward to getting back to my healthy lifestyle (Tone It Up nutrition plan and daily workouts) tomorrow:)

Ingredients:
1 tsp cumin, cayenne pepper, turmeric and coriander
4 chicken breast halves
2 tbsp olive oil
1 onion (chopped)
1 tbsp minced fresh ginger
2 jalapeno peppers, seeded and chopped
3 tomatoes, seeded and chopped
2 cloves garlic, minced
1 (14 ounce) can light coconut milk
1 bunch fresh parsley
salt and pepper

Directions

In a medium bowl, mix the cumin, cayenne pepper, turmeric, and coriander. Place the chicken in the bowl, season with salt and pepper, and rub on all sides with the spice mixture. 

Heat 1 tablespoon olive oil in a skillet over medium heat. Place the chicken in the skillet. Cook 10 to 15 minutes on each side, until no longer pink and juices run clear. Remove from heat and set aside. 

Heat the remaining olive oil in the skillet. Cook and stir the onion, ginger, jalapeno peppers, and garlic 5 minutes, or until tender. Mix in the tomatoes and continue cooking 5 to 8 minutes. Stir in the coconut milk. Serve over the chicken. Garnish with the parsley.  

Bom Dia from Brazil!

Good morning from Buzios, Brazil! It's the second to last day of my trip but only the second day with reliable wifi. And it's only because we're staying at a four star hotel. Otherwise the wifi in this country is almost non existant.

There are several other things that surprised me about Brazil. Among them was that, aside from Portuguese, English is the most widely spoken language. Speak to them in Spanish, a language that is much more similar to Portuguese than English, and they will stare at you blankly.

Another surprise is their obsession with Italian food, especially pizza. You will find pizzarias on every corner and I admit that I've had to resort to it on several occasions. In fact, I've probably eaten more pizza and pasta this week than in the past year!

I was also a little shocked by the churrascarias (pronounced chuhaskarias.) A vegetarian's worst nightmare, they are bascially meat fests. You pay a fixed price and the servers bring skewer upon skewer of meat to your table. I opted for the salad bar instead which offers healthy alternatives such as sushi and tilapia. However, I got the meat sweats just watching the servers load Dave's plate!

Aside from the above there are very healthy aspects of the Brazilian (specifically the coastal region) culture. For one thing everyone, and I mean EVERYONE, is at the beach on the weekends. Beach soccer is extremely popular, along with volleyball (kind that we play in California) and foot volleyball. It's a two on two game played on a volleyball court but the ball can't be hit with one's hands. Instead pleayers use their feet, chests and heads. It's incredible to watch! Another beach game is "Frescobol" which appears to be a combination of smashball and tennis and is extremely intense. Traditional beach activities like running, surfing, and biking are also popular and racks of rental bikes line the beach. I thought they were for tourists but when I went to rent one I discovered that I needed a local smartphone. So evidently they are for cariocas (rio locals) to get from one part of the city to another.

Another healthy aspect of the Brazilian culture is the fresh squeezed juice. You will find a juice stand on every corner not occupied by a pizzaria. Açai is of course among the most popular but you will also find mango, papaya, and pinapple among others. Coconut (water) stands also line the beach. Again, I thought these were for tourists but they appear to be very popular with the locals. In fact, it was a carioca that told me to take the coconut back to the stand after the water was gone to have it cut in half (so I could eat the inside.) Delicious!

Pilates and yoga also appear to be popular as there are many related magazines lining the newstands. Unfortunately, I haven't been able to find a studio. Our hotel offers private yoga sessions but they cost about as much as a month's gym membership at home. So I will just have to wait until Monday to get back into my routine.

I hope to share a couple Brazilian recipes, and anything else I've forgotten, upon my return.

Have a great weekend!

Pizza Dough "Fingers"

A fun and easy appetizer for halloween parties. My grocery store doesn't carry pizza dough but I was able to get it from an Italian deli.

Ingredients:

1 lb. whole-wheat pizza dough
2 tbsp. sliced almonds
Olive Oil Spray

Directions:

Preheat over to 450. Line two baking trays with parchment paper. Working with about 2 tsp of dough at a time, roll dough with your hands to form 2 to 3 inch long "fingers." Place on baking sheet: press a sliced almond at the tip of each to resemble a fingernail. You'll have about 40 pieces in all. Spray with oil spray and bake for 10 minutes until golden brown. Top with marinara sauce.

Barbeque Tacos

Tempeh is a great meat alternative for vegans/veggies and those trying to "Tone It Up." It's especially good in tacos and taco salad since the texture is similar to ground beef or turkey when cooked.

Ingredients:

4 oz tempeh (crumbled)
1 tbsp barbeque sauce
1 whole grain tortilla
1/2 cup chopped spinach
1 tbsp nonfat greek yogurt
1/4 tsp cumin
1/2 sweet potato
pinch salt

Directions for Taco:

Combine tempeh with bbq sauce and heat in a small skillet coated with oil of your choice.
Fill tortilla with tempeh mixture, spinach and yogurt.

Directions for potato chips:

Cut sweet potato into thin slices
Toss with 1/4 tsp ground cumin and pinch of salt
Bake at 350 for 20 minutes.