RAD Workout #1

Hey everyone! Happy almost-Friday! I’m just so happy right now. I slept peacefully last night, took the morning off from the gym and have a belly full of veggies. Life es bueno ;)

This morning we talked about food that we were brought up with and how these foods comforted us and still give us beautiful memories. For our academy director, Ladan (who is amazing and has worked for the chef man of my dreams, Bobby Flay), it was a jeweled rice from her Persian heritage. The awesome thing is that we replicated that rice and made a raw version in class.

Cauliflower, cumin, saffron, olive oil, sea salt, golden raisins and pistachios (which I opted out from as I’m a little nutted-out)

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We also made some “roasted” veggies in the dehydrator and these are the ones I rolled with:

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Next, we got to work on making some homemade Chai tea to turn into a latte with almond milk and drink with our lunch:

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Here are the finished veggies:

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The finished “rice” (which I added blood orange juice and parsley to)

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And what my plate really looked like when I started feasting:

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Accompanied by a beautiful chai latte:

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Such an incredible lunch, and it beats out the others as my new favorite. I think it’s incredible that we’re able to replicate healthy versions of food we grew up with, raw or not. Yes, it’s definitely not the same, but there’s a healthier version of everything under the sun. We were asked to think about foods that bring us memories of our youth and we’re eventually going to try and replicate them. We haven’t discussed them yet, but I’m deciding between my mom’s enchiladas –which I’m determined to make a raw version of no matter what- or my nana’s funfetti cake that she makes on our birthdays. Whenever I think of birthdays, I think of my nana’s funfetti Bundt cake and whenever I think of my madre’s cooking, it’s her enchiladas even though I don’t eat meat any more. Both foods instantly make me think of the comfort and happiness I would feel every time I ate them.

What foods were a huge part of your childhood, healthy or not-so-healthy?

Time to get back to class- who’s STOKED for Grey’s tonight?!?

xoxo,

G

 

Something to do: A RAD WORKOUT!

So on Wednesday after my treadmill workout, I was thinking about the crazy mix-up I do on there so I don’t get bored and thought it would be fun to put it together into a post for anyone who might want to give it a whirl

So I bring you RAD (Revolving Apparatus of Death) Workout #1 :D

Here’s how it works:

  1. Download the posted playlist to your iPod (or mp3 player of choice)—if you don’t want to download all of the songs, you could just choose the ones you would like to work out to from the list and can tailor the workout to make it shorter
  2. Print out (or write) the instructions for each song and take it with you to the gym
  3. Hop on the revolving apparatus of death and be ready for a boredom-free, booty-kicking workout

This week’s playlist:

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The workout:

“Party in the USA” Warm up Use this song to warm up-  start at 4.0mph with 2.0 incline
“Down” Steady state Keep incline at 2.0% and bring speed up to comfortable running speed (6.0-6.5mph) for the entire song
“Make Her Say” Running up a hill Reduce speed to 5.5 and bring incline up to 4.0%; every time the clock ticks to the next minute, increase incline by 1.0%
“One Time” Hill walking Bring speed down to 4.0 and change incline to 8.0%; every time the clock ticks to the next minute, increase incline by 1.0%
“I Wanna” Sprints Take incline to 2.0% and speed to a comfortable running pace (5.5-6.5mph) hold this speed and each time you hear the chorus, sprint it out, as fast as you can (for me it’s around 8.0mph) then bring your speed back to the starting pace—the last chorus is a longy! You can do it
“21 Guns” Running hills Leave the incline at 2.0% and take your speed to a comfortable pace; every time you hear the chorus, increase the resistance as high as you can take it with maintaining your pace (for me, it’s around 6.0%) then bring it back down to a comfy pace for the verses
“Knock You Down” Steady state Bring the incline back down to 2.0% and maintain a steady speed for the entire song
“No Surprise” Walking hills Bring speed down to 4.0 and incline to 4.0%; every time you hear the chorus crank the incline up as high as you can take it, then bring it back down for the verses
“Welcome to the World” Steady state Bring the incline back down to 2.0% and the speed to a comfortable pace for the entire song—if you’re feeling spunky, increase your speed from the last time
“Beggin” Running up a hill Keep your pace right where it is and then incline at 2.0%- everytime the clock ticks to the next minute, increase the resistance by two percent
“Love Struck” Last sprint Bring the incline down to 2.0% and your pace to a comfortable speed- everytime you hear the chorus, increase the speed and balls to the wall, as fast as you can go. Then bring it back down for the verses- it’s the last sprint, make it count
“Paparazzi” Cool Down Bring your pace down to 4.0mph and keep the incline. After two minutes, take the speed gradually down to 3.0.

Stretch! Let me know what you think :D If it’s something ya’ll enjoy, I’d be more than happy to provide these workout “classes” on a regular basis

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Comments

  1. What a pretty, yummy looking meal. I bet the blood orange juice and rice combo was a good one!

  2. Gina, you have got to post a version of that rice at some point! One of my all-time favorite meals is zereshk polo, a Persian rice dish with saffron and dried currants. I absolutely love it!

    My grandparents always made a super rich chocolate cake for holidays and birthdays. Every time I smell a certain chocolate smell, it totally takes me back to my childhood!

  3. I love treadmill workouts so I will definetely try this soon!

  4. Oh I LOVE the RAD workout! I’m going to have to try that! I love the 21 Guns song so I bet that part will be my fav!
    I make a similar version of my Mom’s Chicken cutlets- but I do baked tofu strips. I use the same breading and it reminds me of being a kid. :D

    -A

  5. Hmm… i may need to try a toned-down version of this workout, and soon!
    That meal looks amazing! The dehydrated roasted veggies are interesting! I wouldn’t have thought they would brown like that.

  6. I am excited for Grey’s, but I am hoping it is better than last season.

    • Fitnessista says:

      me too.. i missed so many episodes last season because of school and the ones i caught were kinda meh. until the end!

  7. I am really excited for Grey’s, especially because I am going to make it super girly and paint my nails. I kind of feel bad for the hubs ha!

    A few foods were huge parts of my childhood… my mom’s chicken cutlets and breaded eggplant. Her lasagna (with a ground meat sauce and a bechamel sauce) which we had on special occasions. The “omlette`” my mom or nonna would make, which are essentially basic crepes rolled with apricot jam. And of course, her champagne risotto, which I replicate every year on Christmas Eve for my whole family (all 50 of us). Honestly Gina, thinking of these foods right now just made me cry hysterically. I lost my mom almost 8 years ago, and I would never give up those foods simply because they bring back very strong and happy memories for me. I am not sure if I have ever mentioned it on my blog before, but I really learned how to cook my reliving memories. And that is how I cook now. I don’t follow recipes very often but rather create my own based on my memories of the tastes of foods my mom made combined with remembering how she prepared them. I loved helping in the kitchen whether it was cutting up cucumbers, setting the table, cleaning the dishes.. or just watching my mom cook.

    • Fitnessista says:

      i want to come to your grey’s nail painting party!
      i’m sorry it made you cry :( all of those foods sound like a beautiful tribute to you mom and like they instilled some wonderful memories. hold onto that my friend and i know each time you make one of her dishes or break out her flavors, she’s looking down and smiling at you :D

  8. Hey Gina –

    I love the idea of the RAD workout, but I am *not* a runner. I want to be. I’d love to be. The idea of just being able to head out and take a run for exercise is lovely but no matter what I do, I *Hate* it. I used to play field hockey and I’d run for hours playing, but if you said “hey, run on the trail for an hour” I’d scoff. Any suggestions on how to hate it less, or to get into it? :D

    • Fitnessista says:

      i’m not a “runner” either– i just do it because i feel SO GOOD when it’s over! the best way to get started is to start slowly, and don’t do so much at once. like try running for 5 minutes. the next week, go for 10.. a couple of weeks after that, go for 15. go super slow and listen to some great music :D

  9. Growing up, my favorites were my mom’s spaghetti & meatballs and homeade mac & cheese (not together, lol)… I still love going over to my parent’s house for beef stroganoff or chicken parm! It’s funny how 3/4 of the things that I just mentioned have meat in them, b/c I rarely cook meat at home!

  10. Your chai latte puts my quickie version to shame. I’m super jealous! Asian stir fries were a huge part of my childhood because my dad (who is Jewish, btw haha) loves getting creative (read: throwing everything from fridge) into his wok. He’s got a serious knack for the stir-fry!

  11. Comfort food=sunday night pot roast with carrots and potatoes… The smell of my Mom’s house when she makes it is so wonderful and even though it’s something I would never make, I love having it when I go home.

  12. I love doing workouts like that! It keeps you going because you know that soon the song will end and you can change it up. Your food looks really great too! I remember eating roasted chicken with this seasoning my grandma used – I actually called her about a year a go to find out what it was and now I love making it (especially in the winter when roasted chicken and veggies is very comforting). Crazy how much we tie food into the events of our lives.

  13. Would love, love, LOVE it if your Momma would let you post her recipe!!! If you can’t tell, I vote for that one :)

  14. Luckily my mom has always been very health conscious, but I had my fair share of comforting eats too. Some of my favorites are chicken and dumplings soup, spicy chicken, and overnight coffee cake. My mom always had a home cooked meal for us and usually some sort of cookie or brownie treat that she made as well. I miss those days!

  15. You musta been readin’ my mind with the dehydrated veggies. About 4 hrs ago I popped some nanners into the Excal and also sliced some carrots and had no idea how big I should leave the pieces. Anyway, they are shriveling up into nothing so now after lookin at your pics, I know where to go with things. How long did you keep em in the dehydrator to get those brownish but perfect look you’ve got?

    Nice itunes list…I just downloaded most of those songs last week. My tunes needed a face lift :)

    Oh and the chai tea…yummmy!!!

  16. Your lunch looks incredible! Glad you’re having a great day!

  17. Thanks for the workout! I’m always looking for ways to change it up.

  18. Fun workout! I’m super stoked about Grey’s!! I love it!!!

    xo
    K

  19. Awesome workout! I’m going to try this next week because I realized that I need to add interval training to my running plan! Thanks for this.

    My childhood food memories involved lots of taco nights and Chicken ala King (cream of mushroom with chicken and veggies) and yummy casseroles – and when my mom went back to get her master’s and my dad became sous chef – lots of mac and cheese and hot dogs :)

  20. Thanks so much for that workout chica!! I’m always looking for interval training workouts, and never have any. So I’m bookmarking this right now!

  21. thanks for some new jams, Mama!

  22. mmm that food looks good.

    and thanks for the workout. i will definitely give it a shot! i love not being bored on the treadmill which is why I download things like “My Best 10K” and “Kara Goucher’s Endurance Boost” on itunes which coach you through your runs/workouts!

  23. My mom always marinated chicken breasts in Italian dressing before grilling them. We had stir fry quite often as well. As a result, I could eat stir fry 4 times a week but, Mallard is not a fan. My mom also made fantasy fudge that was out of this world! I don’t know that a healthier version is feasable :(

  24. This is a great workout plan. I never use music for workouts. I think it would make life easier, though!

  25. due to an injury i have to take my running on more forgiving surfaces, but hate the dreadmill. This workout is fabulous!!! i would love to see more of these- with or without music. Thanks so much!!!

  26. Growing up, I cannot say I ate “healthy”. I enjoyed the typical “kid” staples (chicken fingers, buttered noodles, pizza) BUT i certainly never had a weight problem. I feel I was active: soccer, riding bikes, etc and that my parents never had to worry about me being overweight. ALthough my mom always tried to include a veggie (USUALLY as a side.. lol), I was never ever forbidden from getting fast food or pizza. Today, though, I think its easier for kids to eat then sit on their little bums all night on the computer etc. We just need a nice balance like we used to have!

  27. My mom would always make Rice Krispies with the chocolate pb topping! Got any raw versions of that?! :-)

  28. i would have to say my comfort home made food made by my mom would have to be either lasagna or chop-suey (sp?!) i love them both :)
    gina you are so hip with your music playlist, i love them!!
    jenna

  29. Awesome workout!! i love trying new ones on the treadmill, keep um coming….

  30. Great workout! Can’t wait to try it out :)

    Foods from my childhood: grits, bacon, and strawberry ice cream. Isn’t it amazing how much certain foods, or just the smell of them, brings you right back?

  31. Gotta keep things interesting when you are running on the ole dreadmill! I have a date with it in a bit, so maybe I’ll give your workout a go!

  32. Do you have a toned down version of this treadmill routine for beginners? When I say beginners…I mean BEGINNERS =) I have just started running (in your case probably jogging) and am training for a 5k which is in December so I have a routine but wanted to spice things up on my off days of my scheduled workouts…

  33. yes, please post more RAD workouts– I get really bored on the RAD and need more of these to mix it up, so I don’t get bored and stop.

  34. Your workouts are so creative and awesome. I really think that you could make money by publishing your workouts in magazines like Shape and Women’s Fitness. Build an audience and then start making videos and writing books!

  35. Nutted-out…is that possible? I just read Emma G’s words from your last post, and all I have to say is keep being awesome Gina. :)

  36. That dish is so photogenic!! Gorgeous…. I KNEW I should have bought some cauliflower at the store today!! ;)

    Also, don’t forget to enter my giveaway to win a year’s subscription to Vegetarian Times magazine if you are interested! :)

  37. When I think of comfort food when growing up, I think of my mom’s meatloaf with mashed potatoes and gravy. Ahhhhhhhhh…………..

  38. WOW! You sure worked hard on putting this workout together! Thanks sooo much! I would say my comfort food when I grew up was Mac n Cheese for sure. Keep up the raw eats!

    Maggie

  39. The best food ever is my mom’s home baked Challah. People have told her for as long as I can remember that it is the best they’ve tasted and she should sell it. She made it with my daughters this summer with chocolate chips and half wheat/half white flour.
    I also think back on her sweet and sour meatballs with raisins over rice; meat, bean and potato chulent with kishka; Little Debbie snack cakes and Aunt Gwen’s blondies.

  40. I tried this workout this morning. LOVED IT! It kicked my butt! I have been running for a couple of years but haven’t been doing a whole lot of hill running lately due to injuries. So, this workout really kicked my booty! I would love to see more of these in the future! Thanks Gena!

  41. Hi Gina! I am a devoted reader and love your blog! I did the RAD Workout #1 last night and it was so awesome! It was hard, but a great way to get my blood pumping. A couple of times I had to break between songs for 20 or 30 seconds for a breather, but I loved the challenge. I would love, love, love more of these! THANKS!

  42. I need to be motivated! Give me some tips on rising early to begin my workout.

  43. The RAD workout is amazing! I made a resolution to get physically fit this year, but I hate exercise, especially the treadmill/elliptical/other cardio machines. But this workout helped me SO much! Time flew by without me even realizing, and I was drenched in sweat afterwards. I actually felt like I got a workout on the treadmill, instead of just running sluggishly. Thank you!

  44. This workout was AMAZING — I got such a better workout than I would have slogging along running for that amount of time, and it was so much more fun. (It also got me to just get moving, instead of standing around dawdling trying to figure out what I should do next). Wondering if you’ll do more, or if you’ll do some updates on how to make it harder etc? (For example, is it better to ramp up the speed or ramp up the inclines or a little of both??) Thanks again!

  45. Gina,
    I’ve been reading your blog for a while now and just worked up the courage to try this workout. So glad I did because it is AWESOME!!! By far one of THE BEST workouts I’ve ever had on the treadmill. Thanks so much for posting this. You rock:)

  46. Oh my gosh, I love this treadmill workout! I workout regularly, and I’ve never had the bright idea to “choreograph” my run so to speak. I’m usually just watching the time, which totally sucks. I can’t wait to try this soon!

  47. Gabriella Allen says:

    LOOOOOOOOOVVVEEE this workout. I know you posted it ages ago, but I still felt like I should let you know. I was just exploring your blog, trying to find a quick cardio routine and when I found this I got crazy excited. And I hate treadmills! I didn’t have the time to complete it when I stumbled across it but I’ve been talking about it all weekend and now finally have the time to go do it. Definitely make more, pretty please!

  48. I just started following your blog and I adore it! I tried this workout yesterday and it is such a fun alternative to the typical treadmill routine. You don’t realize you’ve been on there for 45 minutes because your paying attention to songs, not time. Thank you :)

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