Circuit work it!

I wish I could bring you all along for my favorite (and in my opinion the BEST) workout at Circuit Works circuit training gym. Each class includes circuit training, cardio and abs. In other words a full body workout in one hour.The instructors rotate the class through ten "stations" (mostly circuit training equipment) while alternating between the stationary bike and the treadmill.

The good news is that with a few pieces of equipment and a LOT of motivation you can get the same workout at home or at the gym. Choose ten exercises that work ten different muscles (this will be easy at the gym since the circuit training equipment includes diagrams.) If you're working out at home use the list below as a guide. After each exercise do 2 minutes of cardio (alternating between bike and treadmill.) If working out at home alternate between running in place with high knees, squat jumps, burpees* or mountain climbers**. At the end of the circuit spend 5-7 minutes working your abs (plank, bicycles, crunches on stability ball etc.)

Triceps:
Sit on the edge of a bench with your hands on the bench next to you. Lower yourself down until your butt is almost touching the ground. Come back up but hover rather than sitting. Do 10 reps.

- 2 mins cardio -

Shoulders:
This is a great move from Tone It Up. Start in the "downward dog" position. Lift one leg behind you and do 10 pushups. Switch legs and do 10 on the other side.


 - 2 mins cardio -

Biceps:
Good old fashioned bicep curls with dumbells. Ten on each side.

- 2 mins cardio -


Glutes: Start on bent knees with a stability ball under one arm. Extend the leg opposite the stability ball until it is straight and directly to your side. Lean onto the ball until you are at a 45 degree angle. Lift the outstretched leg 10 times. Switch sides and lift the other leg 10 times.


- 2 mins cardio -

Back:
This is a great Tone It Up move. Start in a plank position, holding dumbbells, with your shoulders directly over your wrists. Do a tricep pushup (elbows tucked into your sides) then return to the plank position and row one of your arms. 10 on each side.

- 2 mins cardio -

Hamstrings:
 Lie on the floor and bring your knees toward your chest. Place a stability ball under your heels, then lift your pelvis and extend your legs until almost straight. 20 reps. Or, 10 reverse lunges on each side.

- 2 mins cardio -

Quads:
Place stability ball on the wall behind your lower back and do 20 squats. Or 10 reverse lunges on each side.

 - 2 mins cardio -

Chest:
Twenty pushups on your knees. Or, lie on your back on a stability ball, knees bent, feet on the floor and do 20 chest presses with dumbbells.

- 2 mins cardio -

Internal Thighs:
Lie on one side with your head supported by your hand. Place your top foot on a stability ball at a 45 degree angle in front of you. Keeping your leg straight press down on the ball 20 times. Switch sides.

- 2 mins cardio -

Calves:
Place a set of dumbbells on the ground and step on each with the balls or your feet (heels resting on the ground.) Hinge at the waist until parallel to the ground and place your forearms on a flat surface. Lift your heels off the ground 20 times.

- 2 mins cardio -

5-7 minutes of abs and you're done! 

*Burpees - Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position.

** Mountain climber - Begin in a plank position. Bring one knee toward your chest and place the ball of the foot beneath you in a deep runners lunge. Switch legs and complete as many as possible.

Honey Mustard Salmon with Asparagus

As my mom will tell you she HATES salmon. (And yes she knows that hate is a strong word - in fact I think she's the one who taught me this!) As a result I didn't eat salmon growing up and never developed a taste for it. But I have come to realize that the health benefits are far too great to ignore and have found certain preparations that make it taste less . . . . "salmony." This one was inspired by my friend Jessica who claims that even her mom (who also hates salmon . . . perhaps it's a generational thing?) loves it!

If you're trying to lose weight the health benefit you will be most interested in is that salmon speeds up your metabolism. We all know what this means . . . quicker weight loss and longer sustainability! However it also facilitates your sugar absorption rate and can lower your blood sugar level. Which in turn lowers your risk of developing diabetes.

The Omega-3 fatty acids contained in salmon help your brain work better and improve your memory so salmon makes a great breakfast or early morning snack at work (avocado and smoked salmon on a piece of whole wheat toast is a great way to do this). Omega-3 fatty acids also contribute to shiny hair, bright eyes and healthy skin.

Lastly, 4 oz of salmon provides your daily allowance of Vitamin D, half your daily allowance of B-12 and 30 grams of protein (more than half the FDA's recommended daily amount.) What's not to like?

Ingredients:
4 salmon fillets (6 oz each)
2 tbsp dijon mustard
1 tbsp low-sodium soy sauce, unsalted butter, brown sugar and honey
1 lb asparagus, trimmed
2 tbsp olive oil, divided
1/4 cup freshly grated parmesan
salt and pepper to taste

Directions:
Preheat the oven to 400 degrees. Combine butter and brown sugar in a bowl; microwave until they have melted together (about 30 seconds.) Stir in mustard, soy sauce and honey
Toss asparagus with 1 tbsp of the oil, the parmesan, and salt and pepper. Place the stalks in a baking dish and roast until they're al dente (about 10-12 minutes).
Meanwhile, heat remaining oil in an ovenproof skillet over high heat. Season salmon fillets with salt and pepper, then add to the pan, flesh side down.
Cook until browned on one side, 3 to 4 minutes. Flip the fillets, brush on half the honey mustard, and place the pan in the oven.
Bake until fish is firm and flakes easily (but before white solids begin to form on the surface - about 5 minutes.)
Remove fillets from the oven and brush with more honey mustard. Serve with asparagus.

Cyber Monday at Tone It Up!

For anyone who has been contemplating joining the Tone It Up team today is the day to do it!

I absolutely LOVE my tone it up tank (you'll notice it makes frequent appearances in my pictures - and I have plenty of tanks to choose from;) And the lunch box has come in handy now that I'm bringing my food to work every day.

The tank is usually $34.99 and the lunch box is $14.99. So this is an AMAZING deal.

As always let me know if you have any questions. . . :)

For any of you who Sign Up for the Lifetime Membership on the Tone It Up Nutrition Plan today, we are Gifting each of you with a Tone It Up Tank Top, Lunch Box AND a Decal! Just because we love you :)

TRX

I was first introduced to TRX (Total body Resistance eXercise) last year when a personal trainer brought one to one of our training sessions. Since then I have sought out every opportunity to use them from training sessions to group classes.

Born in the Navy SEALS, TRX is a training tool that builds total body stability and strength by leveraging the user’s bodyweight (the body providing the resistance). The TRX helps build lean muscle, boosts metabolism, tightens the core and increases endurance. Oh . . . and it's fun:)

I took a TRX class on Thanksgiving and although I was able to eat guilt free I'm still hurting two days later! I work out every day and vary the types of workouts I do so I'm very rarely sore. But the TRX is able to hit muscles that my regular routine doesn't and provide me with one of the best workouts possible. 

Look it up to find classes in your area. You'll be sore . . . but you won't be sorry. 

Happy Turkey (or Tofurkey) Day!

Just returned from one of my favorite workouts - TRX!! Now I have plenty of room for extra calories. (But not TOO many extra;)

If you follow my blog you know my family Thanksgiving is light on turkey and heavy on rigatoni. Add to that pumpkin pie and wine and you've got a 1000 calorie meal (!) But at least I can feel good about the nutritional value of my appetizer - agave mashed sweet potatoes.

Sweet potatoes are rich in Vitamin A (betacarotene) and Vitamins C which are powerful antioxidants and B5 and B6 which contribute to fat loss. In addition, sweet potatoes are surprisingly low in calories, containing only 100 calories per potato. In that same potato you will get 13% of your daily allowance of potassium, 2 grams of protein and 4 grams of fiber. And the 26 grams of carbs will give you enough energy to get through your Black Friday shopping:)

Ingredients:
2 lbs. sweet potatoes (about 5 small)
3 tbsp butter or margarine
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 cup cream or milk
1/4 cup amber agave nectar

Directions:
Peel and chop sweet potatoes into uniform cubes. Steam or boil until tender. Strain from water if boiled
Place cooked sweet potatoes and butter into a large bowl. Using an electric mixer on medium speed beat for approximately 2 minutes. With a spatula, scrape down sides of bowl, add cinnamon and nutmeg. Continue beating for 1 minute. Slowly pour in cream, continue beating until combined. Add amber agave nectar, mix until well incorporated. Add salt and pepper to taste. Garnish with Chives and serve with crackers or a sliced baguette.

Beat up the Beet!

I have been a fan of beets for years and consider a beet salad with goat cheese a treat. However, since discovering all the health benefits they contain (below) I have begun searching for ways to incorporate beets into my daily diet.

Beets are a source of: Vitamin A, B, (folic acid) C, iron, potassium, phosphorus, magnesium, calcium, carotenoids and dietary fiber. (Phew!) They are used to detoxify the liver and spleen and to help balance the blood’s pH balance by reducing the blood’s acidity. (Acidic blood creates a welcome environment for viruses and bacteria to flourish.) But the best news for those who are trying to lose weight is that the cellulose content of beets acts as a bulk residue increasing peristalsis (the muscle contractions that move food through the digestive tract.) In other words, they keep you regular:-P

The first smoothie is a "starter smoothie" for those who haven't acquired a taste for beets (or who don't plan to!) The second smoothie is for serious beet fans and it is beetastic! There are also many smoothie and juice recipes that incorporate beet tops (the leaves attached to the bulbs) so check them out if you buy fresh beets and want to get your money's worth!

Purple Kale Smoothie:

1 large ripe banana
3-4 large kale leaves
1/4 medium beet (baked and peeled - see below)
1 cup frozen blueberries
2 packets stevia
1 1/2 cups water

Beet Banana Smoothie:

1 large handful fresh baby spinach leaves
1/2 bag frozen strawberries
1 beet bulb (baked and peeled - see below)
1/2 frozen banana
1/2 tbsp flax-seed
1 1/2 cups almond milk
1 tbsp agave nectar

Baked Beets:

Separate from tops. Rub dirt off with a dish towel (washing them will cause them to "steam" instead of bake.) Preheat oven to 400. Arrange beets in a casserole dish, cover with lid then cover the entire dish with aluminum foil. Cook for 90s minutes. Refrigerate.

Spicy Sausage Mushroom Soup

I'm happy to report that the Tone It Up "Seven Day" (in quotes because I met my goal in five days) was a success! I was able to join my brother for his 30th birthday and drink wine guilt-free;)

Following is a great recipe for fall. It's packed with protein and the fat can be reduced by using less meat and more mushrooms. You can also hold the rice to reduce the carbs.

Directions:
In a pot, saute 4 ounces cooked, sliced spicy chicken sausage in 1 tbps oil until brown.
In the same pot, cook 2 cups sliced crimini mushrooms until soft
Pour in 1/4 cup water, 1/4 cup white wine and 4 cups chopped kale
Add 1/4 tsp dried thyme and 1/8 teaspoon red-pepper flakes
Cook till kale is wilted, about 4 minutes
Add 2 1/2 cups low-sodium chicken broth and 1/2 tsp salt; simmer 15 minutes.
Stir in 1 1/2 cups cooked wild rice; simmer 5 more minutes

Enjoy!