WSU Week 3 and a Thank-you Giveaway

Hey everyone!! Hope you’re having a happy Monday so far :D

We’re back in Valdosta and getting back to the grind over here. Even though I have a boatload of laundry and cleaning to do, it always feels nice to come back to the casa after sleeping in a hotel for a couple of nights. I like our house, I guess ;)

1. The Winter Shape Up

image1

I didn’t design new workouts for this week because there are two that I’d like love for you to try if you’re participating in the shape-up.

Beginners: (from this post)

-jumping squats (1 minute)

-wall push-ups (1 minute)

-couch dips (30 seconds)

-high knees (1 minute)

-plank (20 seconds)

-side plank (20 seconds)

-switch to the other side (20 seconds)

-plie squat (1 minute)

-chair calf raise (1 minute)

-Pilates swimming (1 minute)

* Repeat the entire circuit 2-3 times

 

Int/Advanced: (from this page)

1. Bent-Over Row and Kickback

It works: Latissimus Dorsi (Back) and Triceps

001

002 Make sure to keep your back flat and squeeze your shoulder blades together

003 Focus on the back of your arms (triceps) as you bring the weights back- do not bring them higher than your back

 

 

 

 

 

 

 

 

2. Plie and Bicep Curl (I would reduce the amount of sets of this one to 1 or 2 since the following exercise works similar muscle groups)

What it works: Biceps, Inner thighs, Glutes (booty) and Quads (top of thighs)

004 Feet a little further than shoulder-width with toes pointing outward

 

 

 

 

 

 

 

005 Keeping your elbows next to your body, curl the weights up and plie- think about squeezing your biceps and thighs as you do so

 

 

 

 

 

 

 

 

3. Ballerina Plie

What it works: Quads, Inner thighs, Glutes (booty) and Calves

012 Same kind of move- holding a dumbbell and remaining on your toes the entire time. Remember to keep your back straight

013

4. Chest Flye and Reverse Crunch

This works: Chest and Abdominals

008

009 Keep your weights from touching the floor and try to keep your legs at the same angle they were at on the ground and crunch your abs. As you gently bring your feet back down, bring the weights back together and squeeze your pectorals (chest).

5. Lunge and Lateral Raise

This works: Quads and Shoulders

006

007 Make sure to sink straight down (instead of forward) bending both legs and do not let your front knee extend past your front toe. As you lunge, bring the weights up to shoulder height.

 

 

 

 

 

 

 

 

6. Oblique Crunch with Dumbell

Works obliques

014

015 Remember to exhale as you crunch up and try to reach for your toes with the weight

016

7. Swimming back extension

Works: Lower back (erector spinae) and the backs of your shoulders (rear deltoids)

018

019 Squeeze your shoulder blades together as you bring your arms back

Repeat the entire circuit 2-3 times

 

2. The Raw Cacao Crunchies

So, remember the raw cacao cookies I made last week?

When I did another recipe test last night, the dough came out like this:

dough

Can you believe that’s RAW?!

Not to do any horn-tooting or anything, but that cookie dough is everything I wanted it to be :D

I even had a hefty little taster to make sure ;)

044

I rolled out the raw cacao cookie dough:

doughhh

Cut it into cute little hearts,

043

and put it into the dehydrator to dehydrate to perfection for 24-36 hours.

I can’t wait to see how they turn out! I have a good feeling about them :D

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January 2010 was the best month the bloggy has EVER had! Thank you SO so very much for reading my little blog and for sticking around with me- I hope you know how much I appreciate it <3 You all make this such a fun place to talk about food and fitness, and I’m very lucky to “know” all of you.

As a little thank-you,

I’ll send half of the raw cacao cookies to a lovely bloggy :D

(+ some fun goodies I’ll throw in there)

All you have to do to enter is leave a comment and tell me which dessert you’d love to see a raw version of.

For me, it’s Funfetti cake! It’s my mission to do it one of these days ;)

I’ll pick the cookie winner tonight at midnight EST.

Ready, set…. GO!

<3

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Comments

  1. Ahh they look so good :) Id love to try raw cashew cookies! may seem simple, but cashew cookie larabars are my fav :)

  2. Hey! I’m new to the blogging site but your recipes are by far the best I have ever seen so create! Anyway, I tried to make raw cookie dough the other day and it doesn’t look even half as good as yours. One desert I would love to see raw is either chocolate chip canollis:) there delicous but totally not vegan! xo Brooke

  3. Thanks for the workout plan with photos. Really helpful! : )

  4. Thanks Gina for the great workout! This one is really kicking my butt (literally)! I am one week behind and am really enjoying it. I am doing this in conjunction with the C25k. We should be doing 20 minutes of cardio on the circuit day right? I have been doing the bike for cardio on the circuit days after I do the actual circuit – do you recommend doing the cardio before or after the circuit? Thanks so much!

    Kera

  5. Hi Gina!

    I wanted to let you know that I tried this Int/Advanced workout last week and LOVED it!! I was sore for about two days after (a really goood sore). Thank you for the constant supply of new workouts.

  6. Thanks, Keep up the Good work :)

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