The Final Countdown: WSU Week 4

Hey friends! How are you? Hope you had a happy Monday!

Did you watch the Superbowl?

I most certainly didn’t 😉 However, I enjoyed snippets of:

830_the_Fiddler on the Roof2. Source

-Fiddler on the Roof

-Dallas Cowboys Cheerleaders

-Sex and the City and


REV_NOHO_©2011 RAMEY PHOTO 310_828_3445



Los Angeles_ January 7 2011

Filming of the hit TV series GLEE on location at the Cabrillo High School in Long Beach.
The cast is dancing and singing on  a Michael Jackson Thriller song inspired video on a football field_ with  every actors as zombies.


while I worked 😀

There was also a little project I got asked to do involving VINTAGE HAIR-


So fun 🙂

I came back to the casa, did a ton of catch-up work from last week (going on vacay threw me off a little!),

made macaroons for the giveaway winners


roons (2)

a salad beast


(Amy’s frijoles, avocado, romaine, tomatoes and green salsa)

and put together this little blog post 🙂


This is the LAST WEEK of the WSU! Mayjah congrats and high fives to those of you who have stuck with it so far. I hope you’re seeing some amazing results and newfound energy from the program 🙂 From what I hear, ya’ll have been rocking it out and I’m so proud of all of you <3


food to focus

Smart carbs:
-100% whole wheat bread/pita/pasta (Hodgson’s Mill and Ezekiel products are great)
    -sweet potatoes and other starchy veggies like peas, corn, squash
    -whole grains: brown rice, quinoa, millet, barley, wheat berries, oats
    – beans and legumes
    -fruit (raw, canned in its own juice, dried with NO added sugar)
    -all veggies

Lean proteins:
    -organic deli meat (look at for lower sodium choices)
    -fat free or nonfat milk or dairy products (almond or hemp milk is great, too)
    -boneless, skinless chicken breast or thighs
    -extra lean ground beef/ground turkey
    -fish: salmon, tilapia, halibut, mahi mahi, tuna, shrimp, crab
    -beans and legumes
    -eggs and eggs whites  
    -nut butter (max 2 tbs per day with NO added sugar- ingredients should be nuts and (optional) salt. That’s it)
    -dark green leafy veggies (romaine, collards, spinach, kale)
    -protein powder (whey, soy, brown rice, hemp)
    -nuts and seeds (unsalted)
Healthy fats:
Extra virgin olive oil, coconut oil, canola oil
    -eggs (use the yolk)
    -Fish: salmon, tuna, halibut, mahi mahi
    -lowfat dairy
    -Nuts and seeds: aim for raw, unsalted
    -avocados (1/4 avocado is one serving)
-Coffee (with Stevia and fatfree/nonfat milk or vegan milk), unsweetened tea, WATER (8 glasses per day), red wine (5 oz per day) instead of a second snack
Annie’s ketchup
-balsamic vinegar/rice wine vinegar/red wine vinegar
-Salad dressing (make sure to measure and choose ones without weird ingredients– better yet, make your own with lemon juice, olive oil, garlic, salt and pepper or balsamic vinegar with olive oil, garlic, salt and pepper)
-salsa and hot sauce
*Remember, what we look like is 80% nutrition, 10% genetics and 10% exercise.
*To cook, always pan sear, bake, roast or grill with a little bit of extra virgin olive oil, organic butter, nonstick spray, coconut oil or canola oil

From the first 3 weeks, I figured that you guys have made positive changes to your eats and found a method that works for you. So instead of putting meal ideas for this week, I thought one simple goal would be fun for the last week:

A salad beast a day!

After writing *my manifesto* quite a few of you emailed/tweeted saying that your new goal is to have a salad beast a day. Let’s do it! 😀


WOW (Workout of the Week!):

This week’s workout is bumped-up version of Week 2- a track workout with no rest in between sets. Cold outside? No worries- you can do this on an indoor track, or on the treadmill… Hop off to the side to do your strength moves, then get right back on. Don’t worry about fellow gym-goers looking at you funny- everyone is too focused on their own workout to care what you’re doing.

Complete this workout 3x this week, on non-consecutive days. On the days you don’t circuit train, take a class you love, do some steady state cardio (30-45 minutes) or active recovery. Make sure to give your body at least one day of active rest each week (walking the dog, easy yoga, nothing too strenuous).

*The entire workout should take 30 minutes-ish.

*All you need is yourself, a pair of dumbbells (or water bottles… or soup cans), and a way to run – an elliptical or stationary bike is a perfect substitute for the cardio portion. No excuses, play like a champion ;)

Warm up 5 minutes
Walking lunges with knee lift 1 minute
Sprint 1 minute
Push-up to side plank; switch 1 minute
Jog 3 minutes
Sprint 45 seconds
Squat (15x), pulse (15x) 1 minute
Burpees (try a more challenging variation from the video if you’d like) 1 minute
One arm tricep dips 1 minute
Reverse plank (lift one leg for 15 seconds and switch to make it more challenging) 30 seconds
Jog 2 minutes
Clean and press 1 minute
Deadlift to high pull 1 minute
Jog 2 minutes
Sprint 45 seconds
Hammer curls 1 minute
Calf raises (Raise for 15; hold up as high as you can for 15; repeat twice) 1 minute
Jog 45 seconds
Sprint 30 seconds
Jog 1 minute
Sprint 1 minute
Jog 1 minute
Cool down 5 minutes


Please leave a comment here each time you finish the workout! I love to hear your feedback and this way we can cheer each other on!!

I’m off to the car dealership because there’s a nail in my tire :/

Have a lovely day and I’ll see ya later with an amazing goodie package that came this weekend 😀



Today’s workout jam: “One Day” Matisyahu (perfection for heavy climbs)

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  1. Nikki on February 7, 2011 at 5:09 pm

    Thank you for a workout to take my mind off cold weather and snow. You and your doggies rock!

  2. e. on February 7, 2011 at 6:48 pm

    WOWZA girl! You look like Rita Hayworth! I hope Pilot gets some pinup girl photos of you! <3

  3. Joelle (The Pancake Girl) on February 7, 2011 at 7:38 pm

    Pretty hair!! I love the vintage look.

  4. Sarah on February 7, 2011 at 8:27 pm

    love the fasion pic. and CANNOT wait for my ROONIES! YAYYYYYYYY! make my week!

  5. Ashley-Fit Food Lover on February 7, 2011 at 9:05 pm

    My sister and I just did vintage hair too!! Weeiird. Super cute victory rolls!

  6. andilu on February 8, 2011 at 12:57 am

    I must second the rita hayworth doppelganger comment! Gorgeous!
    I just started week2 WSU today, what a killer workout!! I’m excited to see that week 4 will be even MORE killer! My hair is still wet from all the sweatiness at the gym today. LOVE IT!!!

  7. Amy @ purewellnessamy on February 8, 2011 at 7:54 am

    Aw, you totally rock the retro look! So cute 🙂

  8. Chelsea @ One Healthy Munchkin on February 8, 2011 at 8:45 am

    Pretty hair! You look so classic!

  9. Andrea@Thin Thighs & Sweet Potato Fries on February 8, 2011 at 1:53 pm

    What an awesome and helpful post! Loving the “foods to focus on” list. I’m also happy to see I’m apparently eating a lot of the right things! 🙂

  10. Charlotte on February 8, 2011 at 2:37 pm

    Started WSU week 3 today, let me just say it was soooo good. There is something about your workouts, me and friends have decided, that make you feel like youre DYING during them but then after you are so energized! It’s really amazing. Thank you so much for helping avoid the winter rut, can’t wait to continue these workouts into bikini season 🙂 Spring break 28 days and counting !!

    btw your hair is so so pretty.

    • Fitnessista on February 8, 2011 at 3:04 pm

      so awesome!!! glad you’re enjoying them
      thanks! 🙂

  11. Trisha on February 9, 2011 at 7:47 pm

    Week 4 day 2 of wsu complete. I’ve lost a couple of pounds & gained some muscle tone. I plan to repeat wsu next week & follow some of your meal suggestions. I just tried the breakfast cookie & loved it. Thank you for putting together WSU, I loved that I not only worked up a sweat, but was energized afterward.

    • Fitnessista on February 9, 2011 at 7:49 pm

      🙂 that’s amazing! keep up the great work

  12. Carolyn on February 9, 2011 at 11:45 pm

    Completed W4D1 and loved the squat and pulses and jog/sprint intervals at the end.

  13. Laura on February 10, 2011 at 9:40 am

    First day of week 4 complete! I can’t believe how much stronger I am already – the T-pushups were challenging but absolutely doable today. I separated out the strength moves and did the circuit twice, and I’ll go to my swimming class later today for cardio.

    • Fitnessista on February 10, 2011 at 9:42 am

      amazing! way to go 🙂

  14. Trisha on February 11, 2011 at 7:28 pm

    Completed week 4 Day 3! Loved the WSU! Thank you for putting this together!

  15. Jess on February 11, 2011 at 10:04 pm

    I’ve been sick with a nasty chest cold so today was my first day of week 4! It kicked my butt hard because it’s been over a week since my last workout, but it was still awesome 🙂

  16. Carolyn on February 12, 2011 at 3:10 pm

    Completed week 4 day 2 this morning. Perfect way to get engergized for the weekend.

    • Fitnessista on February 12, 2011 at 3:17 pm

      way to go, rock star!

  17. Laura on February 14, 2011 at 6:10 pm

    Definitely still finishing Week 4 up slowly – a weekend away set me back! Finished Day 2 today.

  18. Laura on February 16, 2011 at 9:37 am

    Week 4 day 3! Will start repeating on Friday.

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