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Tag Archives: Spinning

Packing Schmacking

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Ok, so would you believe me if I told you that I didn’t start packing and I plan on doing it in the morning tomorrow before we leave at noon?  Well, that is exactly what happened.  I stayed after work a little bit longer than planned, and then there were so many great sales that I just couldn’t pass up the opportunity to purchase my first two items as an associate.  I purchased two shirts for a grand total of $25…and they were originally $55 each!  Now, that is what I call bargain shopping 🙂

 

So yes, while I usually rarely procrastinate, I literally felt like a chicken with my head cut off when I got home from work because I had to get ready to teach spin and workout for 45 minutes beforehand, take care of the dogs, fish, and cat, and drive across town all in addition to packing.  So packing will happen tomorrow, and I will just take a deep breath, make a list (well the list is already made) and take a second to realize that it is not the end of the world that I put off packing to the day that I am leaving.

 

Workout

I got to the gym early, so before spin I did 10 minutes on the elliptical to get warmed up and then I did a series of arm, ab, and leg strengthening movements.  Starting off early got me really pumped up for class!

Spin class was another sweaty one tonight:

Warm Up 5 minutes

  • Flat road, as time goes on, increase intensity

Hover, Stand , Hill, Sprint (8.5 min)

  • Hover over seat for 2 minutes
  • Standing jog 2 minutes
  • Sprint 30 seconds
  • Seated climb 2 minutes (increase intensity every 30 sec 5-8)
  • Hover over seat 2 minutes

Sprints (2 min)

  • Sprint 15 seconds
  • 30 seconds off
  • Sprint 15 seconds
  • 30 seconds off
  • Sprint 15 seconds

Hills (10 min)

  • Flat road for 1 min
  • Raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min
  • Standing raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min
  • Hovering raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min

Out of Saddle  (11 min)

  • Alternate between sitting and standing for 30 seconds (3 min)
  • Alternate between seated, standing, and hover 30 seconds each (4 min)
  • Standing run (2 min)
  • Standing run sprint…pick up pace (2 min)

Sprints (2 min)

  • Sprint 15 seconds
  • 30 seconds off
  • Sprint 15 seconds
  • 30 seconds off
  • Sprint 15 seconds
That would be my spin bike on top of the instructor stage.  I would say that getting that bike on and off of that stage is a workout in itself!  Usually there is one guy that takes my class, and he is literally there every week…except for this week.  So I was left all by myself to deal with the bike, but I survived!  And it was like a got a couple of extra reps in 🙂
Dinner
It was definitely dinner time when I arrived at the dog sitting house.  They had some fresh ingredients that they offered for me to use to keep them from going bad so I made a random assortment of things to kill my hunger.  I hadn’t had any veggies yet today, and for some reason I was slacking yesterday too so I knew I had to make up for it tonight!
I chopped about a half of a summer squash, some broccoli, and onion.  I put a little water in the bottom of the dish, covered it and steamed the veggies in the microwave for 6 minutes.  I then topped it with a Trader Joe’s roasted red pepper and artichoke tapenade….delish!
On another plate I had some cucumber, carrots, cheese, and about a half an apple.  It was a very refreshing meal.  Although I love cooking for others, when it comes to myself, my favorite meals are snacky/appetizery type foods because I love enjoying little bites of many different flavors.  It definitely tasted and felt great after a long workout!
Weekend Update
Just talked to Mom, and they are in Michigan about to visit my grandparents…can’t wait to see everyone tomorrow!
Here are some sites of possible interest:
Hungry Girl Recipes That Don’t Need to be Cooked
Foods that Balance Each Other Out and Allow Us to Absorb all of the Good Vitamins

Cycle 45 and Dinner for 2 times 2

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Tonight’s cycle 45 workout went a little something like this:

Warm Up: 5 minutes, gradually increase speed and intensity throughout 5 minutes

Out of Saddle (11 min)

  • Alternate between sitting and standing for 30 seconds (3 min)
  • Alternate between seated, standing, and hover for 30 seconds (4 min)
  • Standing run (2 min)
  • Pickup pace on standing run (2 min)

Hills (17 min)

  • Seated climb – 1 minute
  • Stand & run – 30 seconds
  • Seated climb – 2 minutes
  • Stand & run – 30 seconds
  • Seated climb – 3 minutes
  • Stand & run – 30 seconds
  • Seated climb – 4 minutes
  • Stand & run – 30 Sec
  • Seated climb – 5 minutes

Sprint Pyramid (7 min)

  •   40 second sprint—20 seconds recovery
  •   30 seconds sprint—30 seconds recovery
  •   20 seconds sprint—40 seconds recovery
  •   10 seconds sprint—50 seconds recovery
  •   20 second sprint—40 seconds recovery
  •   30 second sprint—30 seconds recovery
  •   40 second sprint—20 seconds recovery

COOL DOWN

Dinner

Sarah and I thought it would be nice to make dinner and have it ready for when her mom came home, so we spent the afternoon looking in cookbooks for inspiration.  We decided on a vegetable parmesan pasta.  The pasta was mixed with zucchini, summer squash, onions, garlic, olives, broccolini, and tomatoes.

The finished product looked like this:

We also made a side salad with a homemade dressing made with olive oil, lemon juice, salt, pepper, and basil.  She loved it all!

I made dinner for Brian and I after coming home from spinning.  Stuffed peppers was on the menu!

Stuffed Red Bell Peppers                                                                            

Ingredients:

  • 1 cup cooked quinoa
  • 2 red bell peppers
  • 1/4 cup onion
  • 1 garlic clove
  • 14 oz can of tomatoes
  • 1/2 cup black beans
  • 8 oz salsa
  • 1 slice of cheese ( any kind…optional)
Preparation:
Preheat the oven to 350 degrees.  Place bell peppers in oven for 6ish minutes to soften and warm.  Meanwhile, sautee the onions, garlic, and black beans.  Add the diced tomatoes (reserving the liquid for later).  Add the salsa to the pan and cook over medium heat for 10 minuts.  Fold in the quinoa.   Make sure peppers are stable in baking dish.  Fill with quinoa mixture.  There will be about half of the mixture left in the bowl.  Thin it out with the liquid from the canned tomatoes and place in the pan around the peppers. Place cheese on top if using, stick in the oven for 20 minutes.   Enjoy!
makes 2 servings
Tomorrow, be ready for some baked good recipes!

Eggplant Parm…Saucy

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Tonight, I taught Core Intensity with this workout:

Core Intensity

We completed the routine in 30 minutes

Abs (30 seconds per circuit with 10 jumping jacks between each station, repeat for a total of 2 run throughs)

  • side crunches (do the opposite side the second time)
  • clam crunches (upper and lower body)
  • side plank dips (imagine you are in a toaster and can’t touch the sides)
  • regular crunch with 8lb weight held above head
  • lie on side, bend knees and crunch up in a sideways v
  • put exercise ball between calf and back of thigh, lift ball of the ground and twist knees to the opposite shoulder
Back and Butt (30 seconds per circuit with 10 jumping hacks between each station, only do circuit once)
  • arm rows with 8 lb weight
  • wall sit
  • bicep curl with back step lunge
  • swimmer
  • back extension
  • squat, overhead lift with 5 lb weights
STRETCH!
Cycle 45
I then taught spin with this workout:

Warm Up 5 minutes: start pedaling with your gear at a low resistance, This is our workout so work where you are comfortable

  • Imagine you are on an open flat road, evenly press pedals, keep the knees over the middle toe, make sure shoulders are relaxed

Hills 7 min:

  • Climb hill for 1 min 30 seconds adjusting gear twice
  • Stay seated and raise gear up 2 notches for 1 min
  • Recover/race pace for 30 seconds
  • Climb back up the hill 2-4 gears and sit (30 seconds)
  • Stand and increase to high resistance for 1 min
  • Recover/race pace for 30 seconds
  • Stand high resistance 1 min 30 seconds
  • Recover/race pace for 30 seconds

Birthday Drill 6 min:

  • Begin at standing jog at high tension
  • When I call out the month of the year, if it is you birth month sit for 30 seconds until I call the next month 

Sprints 6 min:

  • 4×15 sprint
  • 2×30 sprint
  • 45 sec sprint
  • 15 sec recovery
  • Repeat once

Jumps 3 min:

  • 4 up 4 down 1 min 30 sec
  • 8 up 8 down 1 min 30 sec
  • repeat once

Abs:

  • 15 slow controlled crunches
  • 15 side crunches on each side
  •  20 total bicycle crunches

Cool Down

Dinner

After teaching those classes I was more than ready for dinner, so was Brian after a long day of studying and class.  I purchased mini eggplants from a farmer’s market that I had planned on making eggplant parmesan with…and tonight was finally the night!  The recipe I use includes a recipe for a deeelicious sauce, but I actually used the sauce I made a couple of nights ago since I already had it on hand.  My dad is such a sauce person, especially when it comes to marinara, when I made this dish for my family the first time he couldn’t stop raving about how much he loved the sauce…because of that I knew the recipe was a keeper.

So cheesy!

Eggplant Parmesan

Ingredients for Sauce:

  • 1 cup chopped onion
  • 1 Tbsp minced garlic
  • 1/2 Tbsp oregano
  • 1/2 tsp ground thyme
  • 1/2 tsp pepper
  • 1/4 tsp chili pepper flakes
  • 1 tsp evoo
  • 6 and 1/4 cup canned, diced tomato
  • 3/4 cup vegetable stock
  • 1 bay leaf
  • 2 tsp parsley
Preparation for Sauce:
  • In large sauce pan, saute onion, garlic, oregano, basil, thyme, pepper, and red pepper in evoo until onion is soft.  Add diced tomatoes and simmer.
  • Add remaining ingredients except parsley and boil.  Reduce heat and summer for 1 1/2 to 2 hours.  Stir in parsley and stir frequently.
Eggplant Parmesan Ingredients:
  • about 1/2 lb of eggplant
  • 1 egg
  • 3 1/2 Tbs milk
  • 1/2 cup flour
  • 1/4 cup bread crumbs
  • olive oil cooking spray
  • Marinara Sauce
  • 1/2 cup low-fat mozzarella cheese
  • 1 Tbsp grated parmesan
  • 1 1/3 cup cooked whole wheat pasta
Eggplant Parmesan Preparation:
  • Preheat oven to 400 degrees
  • Cut eggplant into 8 slices about 1/4 inch thick
  • In small bowl, beat egg with milk.  Dredge eggplant slices in flour, then milk mixture, then breadcrumbs
  • In large saute pan, saute eggplant in evoo cooking spray over med-high heat for 3-5 min per side.
  • Transfer the cooked eggplant to baking dish.  Top with marinara and sprinkle cheeses over top.  Place in oven until cheese is bubbly.
Serve 2 eggplant slices with 1/3 cup cooked pasta and 1/2 cup cooked broccoli.  4 servings.  380 calories a serving.
Brian and I had a bunch of little pieces instead of two large pieces, and we had steamed green beans and broccoli…simply delish!
After Brian and I took Bella on her evening walk, we worked out some wedding details…hopefully I will have some news to share with you all soon!

 

 

 

 

 

 

 

 

 

 

“Guy Food” Series

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Brian and I went out last night for a bar crawl with his dental school called the “Cuspid Crawl.”  Unfortunately, after church I was feeling less than great, and had to take a nap as soon as we got home.  After the nap break, I feel ready to conquer my to-do list…but I am afraid that the 4 mile run may have to be post-poned until tomorrow.

For lunch, we went to a little restaurant called Moe and Johnny’s.  It is a cute place with a friendly feel to it.  Everyone’s lunch looked amazing.  I opted for the Forest Vegetable Salad that had crisp romaine, spinach, broccoli, onion, red and green peppers, gorgonzola cheese, apples, pecans and their house dressing.  It was huge and fantastic!

How to: Make GUY FOOD

As many of you know, I am heading out in October to be a fitness instructor on a cruise line.  Many of you also know that I do most all of the cooking, so “Guy Food”  is going to be a weekly series of teaching Brian to cook so he doesn’t survive off takeout while I’m gone.  I plan on teaching him simple, healthy meals and sides that he can whip up for himself or entertain with.

First on the list: Guacamole 

Step one:

Cut two avocados in half length wise, and scoop the “meat” out with a spoon and discard the shell and pit.

Step two:

Put the avocado in a bowl and mix in 1 tsp of minced garlic, onion powder, salt, pepper, and lime juice to taste (if using a fresh lime use both halves).  Mash together with a potato masher.

Step three:

Chop a small tomato and about a 1/4 cup of onion and mix-in gently.

Step four:

Now that everything is mixed together, dip a chip in and taste it!  Enjoy 🙂

 

Workout

And because I have yet to post the workout from Thursday’s spinning class here is the workout!

Warm Up 5 minutes

  • Flat road, as time goes on, increase intensity

 

Hover, Stand , Hill, Sprint (8.5 min)

  • Hover over seat for 2 minutes
  • Standing jog 2 minutes
  • Sprint 30 seconds
  • Seated climb 2 minutes (increase intensity every 30 sec 5-8)
  • Hover over seat 2 minutes

 

Sprints

  • 20 10 second sprints (10 seconds on, 20 seconds off)
  • Ask for help keeping track

 

Hills (10 min)

  • Flat road for 1 min
  • Raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min
  • Standing raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min
  • Hovering raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min

 

Abs

  • 15 slow controlled crunches
  • 15 slow controlled “dead bug” (lie on your back with legs in 90 degree table top and slowly lower one leg at a time and bring back up to table top)
  • 15 slow controlled clam crunches
  • COOL DOWN

 


Fancy Fennel

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Last night, I taught my cycle 45 spinning class and we did this workout:

Warm Up 5 minutes

Sprints 7 min:

  • 4×15 moderate
  • 4×15 sprint
  • 2×30 sprint
  • 45 sec sprint
  • 15 sec recovery

Hills and Jumps 10:

  • 2 min at race pace
  • Hills (30 sec each 5, 6, 7, 8 stand at the top)
  • Hill down (30 sec 8, 7, 6, 5)
  • 1 min Stay at moderate race pace
  • 2 min Jumps 8 up 8 down
  • 1 min Jumps 4 up 4 down

Combination 10.5:

  • 1 min standing run
  • 30 sec sprint
  • 1 min Jumps 4 up 4 down
  • 1 min moderate pace
  • Repeat 2x

Standing:

  • 45 seconds standing
  • 30 seconds seated race pace
  • 15 seconds sprint
  • 60 seconds standing
  • 30 seconds seated
  • 15 seconds sprint
  • Repeat 1x

The one thing I don’t like about teaching classes in the evening, is that I am literally starving by the time I am done and I cannot wait to get home to eat dinner.

I bought a bulb of fennel while I was grocery shopping and had yet to use it.  Last night was the night.  Fennel can be intimidating, but it is really easy to use!

I started out by cutting off the top green part so that I just had a round bulb at the end.  I then cut the bulb into smaller pieces that ended up looking kind of like celery.  Fennel has a very licoricy smell and taste to it when raw.  I would always hear Giada on the food network talk about the “licoricy” smell of fennel, and now I know what she was talking about!

Giada de Laurentiis

I then sprayed a pan with nonstick cooking spray and tossed the Fennel with some spud spice and sauteed it until tender.  To complete my meal I added shrimp to the fennel to cook for a couple of minutes, and prepared quinoa on the side.

The meal took a total of about 25 minutes including prep, and had a slightly “fancy” feel to it!  Brian said this meal was a keeper.

After dinner, Brian and I spent much of the night working on wedding plans, and we will be spending much of today on wedding plans too!  For wedding planning fuel, I made myself a super green smoothie:

  • 3/4 Frozen Banana
  • 1/2 Cup Almond Milk
  • Splash Vanilla Extract
  • 1 Tbsp Honey
  • Pinch Xanthum Gum
  • Large Handful of Spinach

It's not easy being green

I was also able to fit in a quick workout that I saw on Julie’s blog.  And I added in 8 minute abs at the end!

Each exercise should be performed for one minute, and then one minute rest before moving on to the next exercise.

  • Body weight squat
  • Jumping Jacks
  • Plank
  • Alternate leg lunge
  • Hip lift (lie on your back, knees bent, press your hips up, drop back down at a controlled pace).
  • Side plank (30 seconds each side)
  • High knee jog on the spot
  • Basic crunch
  • Mountain climbers
Hope everyone has a great Friday and is ready for the weekend, I know that I sure am!

Beautiful Summer Salad on A Beautiful Summer Night

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Thursdays are the night that I teach spin class, and although there were only two people in class tonight (I think everyone got an early start on the 4th of July festivities!)  we still had a great workout!  Here is what we did:

Cycle 45

Warm Up 5 minutes

  • Flat road, as time goes on, increase intensity

Pyramid 27 min

  • 30 sec flat/ 30 sec rest
  • 30 sec flat/ 30 sec sprint/ 30 sec rest
  • 30 sec flat/ 30 sec sprint/ 30 sec seated climb/ 30 sec rest
  • 30 sec flat/ 30 sec sprint/ 30 sec seated climb/ 30 sec standing climb/ 30 sec rest
  • flat/ sprint/ seated climb/ standing climb/ 30 sec standing sprint/ 30 sec rest
  • flat/ sprint/ seated climb/ standing climb/ standing sprint/ 30 sec standing climb/ 30 sec rest
  • Then repeat going down and getting easier

Jumps 3 min

  • 2 Count
  • 4 Count
  • 8 Count

 Decline Hill 2.5 min

  • Begin standing at highest level of hill level 9 (30 sec)
  • Move down a level sit when needed level 8 (30 sec)
  • Move down to level 7 (30 sec)
  • Move down to level 6 (30 sec)
  • Move down to level 5 (30 sec)
  • GO RIGHT INTO SPRINTS

Sprints 3.5 min

  • 15 sec sprint
  • 30 sec recovery
  • repeat for a total of 3 sprints
  • 30 sec sprint
  • 15 sec recovery
  • 30 sec sprint
  • 15 sec recovery
  • 15 sec sprint

My Workout Outfit....I will make you sweat! Instructor=Boss

Last week I did our whole workout to music from Glee, and it was awesome!  Lately, I have really been into the pyramids (there are some in the workout above).  Don’t know why…but I LOVE them!
For dinner, I wanted something quick, fresh, and summery so I opted for delicious salads.  I used spinach, Boston lettuce, celery, carrots, tomato, red onion, canned artichokes and broccoli.  I topped it with the last of our roasted red pepper hummus, white wine vinegar, italian seasoning, garlic powder, salt, pepper, and my favorite condiment….sriracha! If you like spicy, then you will like sriracha…a little goes a looong way.

This was yummy

Brian and I are headed out for drinks later with some friends which should be a great time and good way to spend this beautiful summer night 🙂  Tomorrow, we are visiting our first potential wedding venue!  I am veeery excited 🙂