Snowed in? Turn up the heat with this leg-burning routine!

It's a Snow Day is middle GA, and I'm spending it lounging on the couch with my furry foot-warmers (aka puppies).  Don't worry, I hit play on two P90X3 workouts earlier today, so I earned this laziness with sweat.  Speaking of P90X3 - I'm less than two weeks in and loving it!  I'm going to do a detailed review of the first month when the time comes.

If you're home from work and wondering what to do with this magical, unexpected free time, I've got an awesome FREE legs routine for you to do.  It comes from the iPad/iPhone magazine Glam Today - which is as awesome free app that publishes six issues a year.  Every issue comes with multiple workout routines, tips for getting the most out of life and profiles of some very fit and awesome women.  The Jan/Feb issue includes a kick-butt routine that will shred your legs while torching major calories.

Below are screenshots from the magazine that break down the workout.  This is designed to be done in a gym, but you can modify a bit to make it home-gym friendly.  You'll need some kind of weight (dumbbells, kettleball, chubby cat), about an hour, and a little space.

Note: You can click on the pictures to make them larger.

This explanation is strange.  Basically, treat this as two separate circuits with a superset at the end.
So, Cardio then [Plie, Lunge, Deadlifts] x 4
Cardio then [Side-to-Side, Leg Press, Crunch] x 4
Cardio then [Plie, Lunge, Deadlifts, Side-to-Side, Leg Press, Crunch] x 1

If you are working out at home, try 10 minutes of jogging-in-place, jumping jacks, and some sweet dance moves.

Heavy weight here - 20 lb or two medical textbooks

You can do less weight on this one.
Double bonus if you add a torso twist to the side of the front leg to engage your abs.

Form, Form, Form!  Don't round your back.
Use enough weight - you should feel this.

High-knees, butt-kicks, fast-feet or chase your dog up and down the hallway.

To engage your adductors, focus on squeezing your legs together as you stand.

At-Home Modification - Hip lifts/Bridge:
Lay on your back, legs bent and feet on the floor by your butt.  Lift your hips high into the air.
Bonus points for doing one leg at a time with the other extended up.

Bonus if you can do this with legs extended at 45 degrees or doing the traditional bicycle.

Turn up the tunes and dance! 

Now ditch the cardio and just go through all the moves for one last super-mega-giant-gut-busting set.
Don't neglect a cool down stretch - or you'll regret it tomorrow.

This routine kills.  While not unique or innovative, these are some of the most effective moves for lower body toning - that's why you see them in so many workouts.  As you get stronger, try adding elements of instability (one-leg balancing deadlifts, reverse lunges with weight in just one hand, crunches on a exercise ball).  I didn't wear my heart rate monitor, but I imagine this'll torch around 500 calories for an hour of work, depending on how hard you push the cardio.

If you don't have an hour to spare, here's another workout from Glam Today's Jan/Feb issue:

If you have an iDevice, I highly suggest this app.  Get it here.

Stay warm - Stay safe!

bgt

P90X3: First Thoughts & Fun with Bento

Hey guys!
I can't believe we are 3 weeks into the new year!  Only 49 left to make those resolutions happen ;-)...
I started my Surgery rotation today, which means I'm back to long hours on my feet and very little time or energy to workout.  I am doing all I can to work around these limitations by starting the newest member of the popular P90X family - P90X3.

Tony and Beachbody designed this program to deliver results in 30 minutes a day. In that sense, it is very similar to Focus T25, which I reviewed earlier this month.  However, the P90X programs are so full of variety (weights, balance, core, yoga, cardio, plyo) that I doubt boredom will be much of a problem.

I just received the program yesterday, and I've only done two workouts.  I'd like to at least finish a couple of weeks before I really delve into a review, but for now, here's a peak at what you get for your $120:

Includes 16 workouts, Nutrition Guide, Fitness Guide, Workout Calendar with three options...and Tech Stickers (?!)

To get the most out of the next 90 days, I'm going to focus on my food - especially making sure I always have healthy options available at the hospital.  Here are a few snaps of tomorrow's lunch:

I made Betty Crocker's Crunchy Corn with Kale and Chicken Cole Slaw and it is SO good, so cheap and so easy (that's about 1 and 1/2 servings with some cucumbers, onion and extra chopped cabbage on top).  The pudding is actually from Balanced Bites, a dairy-free chocolate mousse made with banana and avocado.

Super fun Bentgo container, purchased from Amazon for $15.

Tonight, depending on how long my reading for Surgery takes, I'll be doing a quick Fitness Blender routine that I can share with you later in the week.

Now, go pack tomorrow's lunch!

bgt

Extra Double Bonus - One Recipe, Two Meals

For yesterday's recipe, I mostly followed an original post over at Stupid Easy Paleo, using a full pound of ground beef and prepping 6 slices of bacon.  I discovered that this produced far more stuffing than could fit into one acorn squash.  Luckily for me, this meant tons of extra meat and veggie goodness....and I love any excuse to make a new omelet/frittata/scramble.  This morning's breakfast inspired me to share a second recipe with you that will stretch one night's worth of cooking and prepping into two meals.

I used a small skillet for a single-serving version of this recipe.

To start, refer back to yesterday's post and double the beef and bacon.  Double anything else you might want proportionally more of in your meal (apple, pepper, onion, etc).

Once they are cooked, set aside half of each in appropriate storage containers.

Cook up your veggies and apples and then remove half and stir into the reserved beef.

Now you can continue yesterday's recipe as it is written.

With the reserved beef and veggies, season in your favorite manner, or as follows:

1 tsp rubbed or ground sage

1 tsp dried thyme

1 tsp dried parsley

1/4 tsp red pepper flakes

1/4 tsp nutmeg

salt + pepper to taste

Crumble or slice your bacon and add to the mix.  Cover and refrigerate overnight.

When you're ready to have breakfast or dinner the next day, just toss it all in a oven-safe skillet to rewarm.

Preheat your broiler to High and make sure the rack is in the top slot.

Add any additional veggies, like spinach, and seasonings to the mix, if needed.

Beat 4-6 eggs and pour evenly over mixture. Leave it on the stove for a couple minutes to let the bottom set.

With the top still runny, place the skillet under the broiler for about 5 minutes.  Watch it closely - I normally keep the oven cracked just a little and peep in every couple of minutes.  

Your frittata is done when the eggs are set and the veggies are starting to get golden-brown.  Remove from the oven and check done-ness with a fork to the center.  If it's still runny, it goes back under the broiler until you're satisfied.

You should have enough for 2-3 servings.

Bon Appétit!

Best of Winter: Stuffed Acorn Squash

I stumbled upon a recipe this week that is both super simple and super delicious.  I love recipes that involve stuffing vegetables with meat and other vegetables, and this falls right into that wheelhouse.  It has the added benefit of using produce that's easy to find in the cold season.

Imagine: Hearty beef, sweet squash, tart apple, savory bacon and aromatic rosemary combining to create a flavor explosion or, as my husband insists I call it, a "Flav-splosion."

Best news of all: this incredibly filling dinner comes in at a measly 400 calories!

The original recipe is here (Stupid Easy Paleo).  I reworked it a bit to match what was happening in my fridge.  I also felt that there was too great a stuffing-to-squash ratio, so I halved the stuffing for a total of 2 servings.  Or use 1 lb beef and 6 slices of bacon, saving extra for use in tomorrow's frittata!

Ingredients:
1 large acorn squash, washed, cut into halves, with seeds and innards scooped out
1/2 lb.  ground beef (I used grass-fed, 91/9 lean)
1/2 onion
1 apple (I used Pink Lady which is very similar to Honeycrisp)
1 bell pepper (red or yellow)
3 slices of bacon (I cooked extra for breakfast)
1 Tbsp fresh rosemary, chopped (or 1 tsp dried rosemary)
2 tsp dried thyme
1 tsp ground or rubbed sage
1/2 tsp cinnamon
1/4 tsp nutmeg
Salt & Pepper to taste

Directions: (Multi-tasking tips are parenthetical)
1. Preheat oven to 375 and line two baking sheets with foil. Spray one with cooking spray and place a wire rack in the other.  Squash goes cut-side-down on the first and bacon goes on the rack.  Once oven is ready, both go in.  Set a timer for 15 minutes.
2. Brown the ground beef in a large skillet. (While the meat is going, you can dice your veggies and apple.)  Use a a slotted spoon to transfer to a bowl, leaving the fat in the skillet.  Cover beef to keep warm. 
3. Your timer should be going off, or will momentarily, so check on your bacon.  If it's ready, take it out.  If you like it crispier, give it a few more minutes.  Reset your timer for 30 minutes.
4. Turn your burner down to medium and toss your onions into the hot beef-fat, cooking until translucent and soft.  Add in the apple and pepper and continue cooking for 5 minutes or so.  (While that's going, your bacon should be cool enough to slice or crumble.)
5. Return beef to skillet and stir in spices.  Turn heat to low/warm, cover and wait for your timer to go off.  (I like to use this time for cleaning up the huge mess I've made.)
6. When your timer goes off, remove your squash from oven and let it cool enough to handle.  Then scoop half of the stuffing into each squash half and serve with half of the bacon on top.
Nutrition:  Cals 400    Fat 64g    Prot 27g    Chol 88 mg    Carbs 43g    Sugar 7g    Fiber 12g    Sodium 186 mg

I also sprinkled on some goat cheese, because goat cheese is awesome.

I really hope you try this recipe, or let it inspire you to try your own reimagining.  The only cooking skill required is patience!

Have a happy, healthy weekend.

bgt

   

Review: Focus T25

Happy Second Week of the New Year!  I hope no one froze on Monday or Tuesday...
My puppies responded to the cold with alternating insanity and ultra-cuddliness.

All cuteness aside...
I wanted to do a quick plug for another program from my main man, Shaun T:

Last year, he introduced Focus T25, a program targeted at people who simple don't have time for the hour-long workouts normally produced by Beachbody (namely P90X & Insanity).  It was promoted as being able to deliver 60 minutes-worth of results in under half an hour.  Amazing!

But does it work?  The answer: it depends.  If you have significant gains to make and are very diligent with your diet (read: low cal), then sure.  I bet it can give you great results, primarily because it won't exhaust you the way daily, hour-long sweat-fests will.  If you have already been doing intense, explosive cardio and weights, then you probably won't be able to achieve a fantastically transformed physique at the end of 10 weeks with this program alone.

Now, here's a breakdown of the program:

25 minutes x 6 days a week (or the option to do doubles on Friday and have Saturday off)

10 week schedule (5 weeks of Alpha and 5 weeks of Beta)

- 5 Alpha workouts (Cardio, Speed 1.0, Total Body Circuit, Ab Intervals, and Lower Focus)

- 5 Beta workouts (Core Cardio, Speed 2.0, RipT Circuit, Dynamic Core, and Upper Focus)

- Stretch (also 25 minutes and optional every Sunday)

- Bonus: Core Speed

They include a resistance band, workout calendar, and nutrition guide with the program, which sells for $120 + $20 shipping on Beachbody's website or $140 with free 2-day shipping on Amazon Prime.  There is an advanced Gamma phase that you can order separately, but I don't have it so I can't tell ya about it.

Most of the workouts are progressive circuits, but Core Speed and Speed 2.0 are choreographed closely with the music (not necessarily dance moves, but he strings it together like a dance workout). There is no structured warm-up, no breaks, and no stretch included in the 25 minutes, but each video has a 3 min cool-down tacked on at the end.  The music is surprisingly good and times perfectly with the exercises.  The cast includes a postpartum Tonia, of Insanity fame, demonstrating low-impact modifications, her husband, and Shaun T's husband.

All the videos are cardio-focused, even the ones that are meant to be strength.  The theme is: Move Fast, with Intention and with Good Form.  There are no high-impact, explosive moves (read: power jumps) like you get with Insanity - which is great for those of you still resistant to Plyometrics.  The program is also good for people who love cardio but can't take the knee-abuse.  I burned between 200 and 250 calories, and that tracks pretty well with most of the moderate to intense cardio that I do.

There are quite a few youtube videos of people doing the Core Speed routine, if you want to see what the moves look like.

Overall, I recommend the program to those who love cardio, need some basic strength work, and are short on time.  Also, people with $140 lying around.

Hopefully, I'll be back this weekend with a new FREE workout to share!

bgt

21 Day Challenge: Lesson Learned: Preparation, Preparation, Preparation...

So, my blog coverage of the 21 Day NTHS Challenge was not the first time I failed to follow through with a plan (nor the last).  Unfortunately, life is full of times when there just isn't enough time or energy to do all we want, and I think it's important to get up, dust off, and try once more.

I made it almost 18 days without sugars and sweeteners (with a couple of cheat meals or snacks), and I can tell my palate is greatly changed.  Hopefully, all the holiday indulgence hasn't reversed too much of that change...

The biggest lesson I learned from the challenge was the importance of preparation.  I knew going into it that I would have to be prepared for finding appropriate snacks on the go and getting the week's food bought and partially prepared on Sunday.  Still, I wasn't ready for the daily amount of work required when you're cooking every meal from whole ingredients.  I also wasn't ready for the time it would have taken to keep everyone updated through the blog as I was going through the challenge.  I know now that for future challenges, it will be best to pre-write as much as possible and schedule a time each day to work on the blog.

I hope a few people were able to benefit from the workout schedule and week 1 meal plan.  I really enjoyed mixing up my workouts and found it to be a pretty refreshing schedule.  I tried Zumba for the first time - kind of loved it and plan to add it to my regular workouts.  Maybe this coming year I can encourage you to try something outside your comfort zone?!  I've been busily pinning tons of workouts to review for you.  In 2014, I'd love to bring you at least 2 new (free) routines each month.

Speaking of the new year, I want to share with you some of my personal resolutions (yes, I'm one of those eternally hopeful fools):
- Eat MORE fresh, raw fruits and veggies
- Cook MORE dinners with my husband
- Life MORE weights with my husband
- Pay MORE attention to how exercise makes me feel
- Get MORE sleep
- Spend MORE on products that I really need and love (forget the rest)
- Donate MORE stuff to people who need it
- Give away MORE hugs and kisses to the people I love
- Call my parents MORE
- Enjoy MORE time outside
- Write MORE blog posts ;-)

I know resolutions can feel like you're just asking for disappointment, but as someone much more insightful that me once pointed out, the attempt alone is progress and every year you come a little closer... The important part is to avoid words like "failure" or "give up" when you realize that life has once again become bigger than your desire to be perfect.  Resolutions can be a way to reflect on where you are now and to refocus on your health and happiness.  If you make them, don't let them be a burden.

Well, that's about all I've got for now.  I hope everyone enjoys their remaining holidays and has a happy, fun and safe New Years Eve!




Just to tempt you into trying to go 21 days without added sugars, I'll share some delicious images from my kitchen:

NTHS 21 Day Challenge : Day 2

Happy TWOsday!
(get it...because Day 2?)

So excited to be one day down!  And what better way to celebrate the end of day 1 than with that delicious Mexi-Meatloaf.  The portions were HUGE and we still have plenty for lunch today (which I am definitely looking forward to).

Well, today started much like yesterday, with a yummy Buffalo Chicken Egg Muffin (that I topped with avocado and some extra Frank's) and a cuppa tea.  Yesterday I discovered that unsweetened coffee with whole milk is surprisingly palatable, color me impressed :)

Tuesday means Strength Training, and the hubby and I are headed to the gym for real weights BUT I didn't want to leave you hangin' so here's a No Equipment Leg Toning Routine courtesy of Self Mag.

You're going to do 3 sets of each move or go straight through the circuit 3 times.



1. Rear Reshaper: start on all fours, knees under hips, hands slightly in front of shoulders. Lift right knee to side at hip level; trace 12 large circles clockwise (as shown), then 12 the other way. Switch legs; repeat.

2. Butt Lifter: Lie face-up, knees bent, feet flat. Extend right leg toward ceiling, toes pointed. Squeeze glutes and lift hips to form a straight diagonal from left knee to shoulders (as shown). Raise hips higher, then lower to floor for 1 rep. Do 15 reps. Switch legs; repeat.

3. Calf Carver: Raise right knee to hip level, toes pointed, hands behind head. Contract abs as you lift left heel as high as you can off floor, balancing on ball of foot (as shown). Hold for 3 seconds, then lower heel for 1 rep. Do 15 reps. Switch legs; repeat.

4. Twisting Toner: Step right leg into a lunge, arms out to sides, rotating upper body to right until arms align with right thigh (as shown). Rotate to center, stepping right leg back to meet left. Repeat on opposite side for 1 rep. Do 12 reps.

5. Ass Kicker: Start on all fours, knees under hips, hands slightly in front of shoulders. Lift and extend right leg as high as you can, toes pointed (as shown). Keeping leg straight, cross right leg over left leg and tap toes to floor, then swing right leg up as high as you can and across to right, again tapping toes, for 1 rep. Do 15 reps. Switch legs; repeat.

6. Leaping Firmer: Stand with feet together, hands clasped in front of chest. Step left leg into a forward lunge. Push off floor immediately, jumping as high as you can (as shown). Land in a lunge with right leg forward for 1 rep. Do 15 reps as quickly as possible.

Good luck with the rest of your day and stay awesome!

bgt