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
1/3 C oatbran, frozen berry mix from TJ's, chia seeds, cinnamon, truvia, 1/2 banana cooked in h20
in KILLER spin classes. I <3 spin so much, one of my favorite forms of cardio and on top of having those 50 minutes fly by, it is a calorie torcher!
Made this frothy smoothie to bring to work after my workout
- Dollop canned pumpkin
- 1 C almond breeze
- cinnamon, pumpkin pie spice
- 1/2 C cottage cheese
- 1 scoop cinnamon Protein Powder
salad of romaine, cuke, brocolli, tomatoes, carrot chips, lite italian
Tuna wrap (tuna made with diced celery, greek yog, mustard)
I busted this out for dinner tonight. McDougalls Minestrone soup. I recieved lots of soup in a box samples from McDougalls and I couldn't wait to try after I heard so many great reviews
I loved the spices in here and it was packed with beans, veggies and not overpowering with pasta
now THATS soup. I loved this. Not too salty and full of flavor. I really like the tender kidney beans and peas. Great soup, perfect for a winter night!
Some roasted brocolli and brussels sprouts with some left over grilled salmon. Loved this dinner!
Today was SO cold
WIsh I was this guy!! (How cute?!)
I decided to get warm with a run on the treadmill
Have I mentioned I love my new Gadget? Don;t worry in about a week or 2 I will stop snapping shots of my workouts, its just so exciting right now! I ended with some abs and stretching
Delicious, heart warming bowl of oats with chia seeds, raspberries and blueberries, cinnamon and Justins PB packet. MMMM
I was craving an orange today! I usually have apples for my 'fruit' but today, this looked so amazing in my fridge, it was Dandy indeed!
Juicy, and delicious!
Greek yog and Kay's Natural cookie bites
Pillows of Perfection! (POP)
Out of work and came home for lunch. I KNEW I wanted to incorporate the Pumpkin Spice Chickpeas from Mama Peas.
Wrote down the recipe.
Mixed everything in my green bowl
350 for 25 minutes. These smelled up my entire house! It was intoxicating!
I also made tofu salad! I was inspired from Caroline with her creative twists on tofu! I decided to throw myself together a delicious homemade tofu salad.
- 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!
Served with a Dr Kracker chedder and pumpkin seed flatbread. This was delicious!
Now watching Jersey Shore online which is just the best show. So bad, but I just can't turn my head away!
I will leave you with some workout tips!
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.
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.
|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|
|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?