Personal Training
New Recipes and Soup Review
Happy Friday!
Blistering cold here in Boston, those are the worst mornings to get out of bed for 5am work. I will back up a bit to go over some eats and workouts from yesterday!
I had an AMAZING breakfast in full zebra fashion
- Dollop canned pumpkin
- 1 C almond breeze
- cinnamon, pumpkin pie spice
- 1/2 C cottage cheese
- 1 scoop cinnamon Protein Powder
- large chunk of tofu, cubed
- dollop greek yogurt
- Honey mustard
- sesame seeds (blend of black sesame, ginger, salt and toasted seeds)
- toss together and eat!
Plyometrics is a specialized form of training that incorporates jumping exercises to build power and speed, improve coordination and agility and effectively improve sports performance. Incorporating plyo’s into your routine will help blast fat, increase strength and also make your workout more fun! Before any exercise program it is important to recognize that these are high risk exercises and if performed incorrectly or performed without a solid base of training.
What are Plyometric exersies? plyometric exercises loads the muscle, then quickly, explosively contracts it. To give you a visual, if you get into a squat position, instead of lowering then raising your upper body, instead after you go down, then explode upwards into a jump, while your feet lift off the ground.
These moves I will share are easy to follow and when done in a circuit program will guarantee to leave you feeling like you had a great workout! This workout can also be done in the comfort of your own home, so during the holiday season, if you can’t find time to get out to the gym, all you need is some empty space.
Exercises
High Knee’s in place: works lower body, cardiovascular system.
-start by jogging in place, moving your arms back and forth, now lift your knees as high as they will go, alternating left and right
Speed Skaters: works lower body, quads, inner and outer thighs, glutes
-Jump from side to side, landing on one leg and swinging the arms with each jump. This is a lateral move, so keep your body low to the ground, knees bent and don’t jump up too high.
Toe taps: Core, back
Grab a 5lb weight, medicine ball or can of soup. Lie with your back flat on the ground. Bring toes to ceiling and hold the weighted object above your chest. Lift your upper back off the ground and reach the object to your toes for 30 reps.
Line Jumps: Works thighs, hamstrings, glutes, calves, ankles
-place a body bar or jump rope or a piece of tape on the ground, stand along one side of it, feet close together and arms close to your body. Slowly bend your knees into a squatted position and explosively jump up in the air crossing over the rope to the opposite side. Land softly on the balls of your feet and go back to the other side.
Alternating explosive lunges: quads, thighs, glutes
-Stand with your feet together and your hands on your hips. Then lunge forward with your right leg. Jump up, switch legs in midair, and land with your left leg in a forward lunge. Your front knee should be bent 90 degrees and align over your ankle.
Plyo Push Up: Chest, shoulders, arms, core.
Using a mat, get in a push up (or modified push up) position. Keep your back and torso in line and don’t let your lower back sag towards the mat. Slowly bend your elbows and lower chest to the floor, when your chest is about 2 inches away, explode from the ground straightening your arms with force for them to leave the ground for a second or so. Land softly back on your hands ensuring that your elbows are slightly bent when landing
Burpee: legs, shoulders, chest, core
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. Continue doing these
Plyo Plank: Core, hips, back
Start by lying face down on the ground or mat
. Place your elbows and forearms underneath your chest. Prop yourself up to form a bridge using your toes and forearms Maintain a flat back and do not allow your hips to sag towards the ground. Alternate bringing opposite knee to opposite elbow, while maintaining the plank position.
| Exercise | Reps/sets |
| High Knees in place | 4 minutes |
| Speed Skaters | 10 reps each leg |
| Toe taps | 30 reps |
| Line Jumps | 15 reps |
| Alternating explosive Lunges | 10 each leg |
| Plyo push up | 15 reps |
| Burpee | 12 reps |
| High knees in place | 4 minutes |
| Plyo Plank | 1 min hold |
- You should not rush through the repetition, it is ok for each one to take about 5 seconds, you want to make sure you are comfortable with the movement before going too fast.
- Make sure you are adequate amounts of water and also resting between your workouts, at least one day.
- If you are not familiar with strength training, I would recommend having a strong base first before starting any plyo routine.
- Please email me: onefitfoodie(AT)gmail (DOT) com if you have any specific questions or want pictures of the movements!
- Do you like tofu? What is your favorite way to prepare?
- What is your favorite fruit and why?
- If you could be any animal what would it be?
I looooooove plyos! I do ’em 2 days a week religiously. My fave!! Have a great weekend girl! 🙂
great soup ideas! thanks!
i loove your zebra bowl 🙂
SO cute!
Oh. how I want to try Justins PB!! I am going to the states in Janurary to go grocery shopping.. no joke.. haha
1.tofu.. Love it grillled with peanut sauce and liime.
2. watermelon. because i can fill it up with tequila 😉
HA. and pineapple <3 gosssh so fresh and flavafull.
3. a dog 🙂
i have yet to try mama pea’s chickpeas, but need to!
the salad w/ tomatoes and cauli…making me hungry!!!
i am so craving fresh tomatoes but at $10/pound here in Aruba, I wont do it. They are nast looking on top of it 🙂 Like they’ll be ripe in 2010 or later kind of tomatoes 🙂
Have a great nite honey!
That dog with the booties is too cute!
Thanks for the soup review – sounds fantastic!! Your tofu salad looks yummy!
1. Love tofu! Either tofu salads (similar to what you made) or baked BBQ tofu.
2. Apples are the only fruit I eat.
3. I’d want to be my dog because she’s a spoiled princess 😉
That salmon dinner is my kind of dinner for sure!!
I’m jealous of your new gadget! But I’m pretty sure I’m getting one for Christmas so it’s ok 😀
And I do those plyo moves about 2-3 times a week.. I love ’em!
great exercises girl!!
okay are those cookie bites worth ordering? they look sooo good!!
hmm tofu..its AIGHT.. i like it marinated in soy sauce 🙂
fav fruit-fresh mango!
animal..gorilla! they can still get it on!!
Just found your blog AND can’t believe I only found it now! Adore it! I’m a “bean town” resident myself and just went home for the holidays! Good timing, as all I hear is HOW cold it is!!!!
Awesome workout tips! Thanks!
Okay dok–Q & A time!
1) love tofu stir fired w/veggies
2) Grapes (see my blog haha!)
3) Cat–always warm, cuddly and can sleep a lot!
Wow you are a calorie burning machine! I heart my HR watch! It is my number one workout tool =)
I am yet to try that MP recipe but have seen it around the blogs and would love to make it.
I think I would be a Panther or Tiger “meow” lol
PLEASE tell me that dog is wearing Uggs. Oh, that would complete my life!
soup.. nommmmmmm 🙂
<3!
Sweet ply routine- my high school gym teacher was actually really into them and would have us do them as part of class! Of course I hated them at the time, but I should give them another shot!
I’m boring and LOVE apples! Oh, and I would have to be a dolphin because they are too cute!
Mmm greek yog and tuna is the best! And your dinner looks do good to me right now…veggie and chickpea-licious…my fave! And my fave fruit? Bananas probably, couldn’t live without them…
Have a fab Friday night girlie!!
Mmm! All your eats look delicious, especially the Greek yogurt, I’m on such a kick lately.
Killer workouts, you go! I love spin classes and miss them so much (no gym membership at the moment).
Thanks for all your comments on my blog! 🙂
Lady, I want every single thing you have eaten! Can you please come to Phoenix and cook for me?
im jealous of your watch!! i want one 🙂 & your food looks so good i am incredibly jealous. cute picture of the dog haha
Oh I have to try these chickpeas! They seem to appear all over the blogworld these days.
I decided to go to spin more often, can you believe that I’ve only been to one class so far? I know, shocker! 😉
Your watch is awesome!
I love your new gadget! I wish I had one… 🙂
Thanks for the circuit workout. It sounds great. I will definitely try it soon!
Soup is going to be such a necessity with this snow!
That tuna wrap looks so good! I will have to try out greek yogurt in my tuna salad next time. I bet it’s amazing. And really would be such a great protein packed meal.
I love plyometrics! I first learned about these workouts when I was going to the gym and taking workout classes. They are great for you!!
Wow, that workout sounds tough. I’m going to try it though!
When do you teach spin? I’d love to come and take your class.
Stay warm this weekend
Thanks for the info on plyometrics! I need to start switching up my workouts
Great workouts you got! Isn’t the hrm the best!? That dog is adorable!!
1) I love tofu! I’ve never made it myself but the Whole Foods baked tofu is my fav!
2) Grapes! They are fun to eat and yummy!
3) Cat! I could sleep and eat all day and be happy.
Those dog booties are hilarious! So cute. I need to try those chick peas!!
Stay warm up there chicky! So many great, healthy eats. My favorite is the spicy chickpeas- delicious.
* Do you like tofu? What is your favorite way to prepare?
I try to stay away from tofu just because of the bad rep. But it is tasty!
* What is your favorite fruit and why?
Oh gosh! I can’t pick one. For every day- apples. Love pineapple, mango and papaya too
* If you could be any animal what would it be?
My lazy english bulldog 🙂
I love that you burned that many calories in spin class. I love spin.
I like tofu- especially with teriyaki or soyaki sauces over some rice.
I really love almost all fruit, but apples are probably my favorite.
I would be a monkey, it just seems fun.
love the plyo info!
PS
583 calories burned?! dang girl!
I love spinning too!! All of your food looks so great!!
Oh, I have to try those chickpeas…damn blogs, always giving me great ideas! too many things to try, lol.
I HATE tofu…blegh…sorry! I’m probably the only Asian who hates tofu, haha.
Fave fruit = durian. OMG. Have you tried it before? Orgasmic!!
Animal = I’d rather stay a human, thanks. 😉
oh i LOVE that bowl! did you get that at marshalls? because i feeeel like i saw it there. but i digress i want.
SPIN IS THE GREATEST THING ON EARTH. 🙂
Your salad and those chick peas look amazing. As for tofu, I love it. I usually marinate it and bake it them add to veggies and brown rice or some other whole grain. My fave fruit it kiwi because the taste doesn’t compare to anything else for me and it is a good way to get vitamin C without as much acid as citrus.
WOW that is quite the workout!!!
Your eats all looked so good, the smoothy is especially intriguing, such an interesting combination of foods!
Haha I know someone that has boots just like that for her dog!! Have a wonderful day! Try to stay warm…I will be spending a majority of my day SHOVELING =P <3 <3
Tofu? Love it! But can’t eat it because it gives me BAD BAD BAD gas 🙁
Fruit: Apples and blueberries. I also love pomegranates.
Those dog slippers are ADORABLE, and that tuna wrap looks delicious. I want to grab through my computer and eat it 🙂 hehe. Actually I think I want tuna for dinner!
I love how you put your detailed weight workouts on here, because honestly i’m so used to going to classes where they tell me what to do (which dont get me wrong..I actually like) but I need some ideas on weight training on my own! I think i’m going to find a way to incorporate a day of free weight training in my routine, bc right now I do body pump and a circuit class (where we do a combination of plyo moves and heavy weights for the circuit..like 35 lb weight plates)…After reading your blog though, it’s got me thinking that this is all ‘muscle endurance’ and I need some ‘strength’ building…Am I right?!