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

-Glee

REV_NOHO_©2011 RAMEY PHOTO 310_828_3445

US_ CANADA_ AUSTRALIA_ NEW ZEALAND AND SOUTH AFRICA ONLY_

EXCLUSIVE 

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.

REV_NOHO_110107501Source

while I worked 😀

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

me4

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

roons (2)

a salad beast

beast

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

and put together this little blog post 🙂

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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)
Drinks:
-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
Condiments:
Annie’s ketchup
-mustard
-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
-hummus
*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! 😀

sweat2 

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
Stretch  

 

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 😀

xoxo

Gina

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

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76 Comments

  1. Holly @ Couch Potato Athlete on February 7, 2011 at 10:07 am

    I will definitely be trying this workout tonight! I was just trying to decide what workout to do tonight — and this is it 🙂 Those pushup to slide planks/t-pushups are killer!

    I love the vintage hair!

  2. Jackie @ Baking Charms on February 7, 2011 at 10:11 am

    um WOW your hair looks amazing!! What a fun look 🙂

  3. Leanne (For Health's Sake) on February 7, 2011 at 10:23 am

    I love the vintage hair look!

    & yessss for Salad Beasts…. although I’m not a veggie-lover, I’m going to force-feed myself salad beasts at least 3x this week, that’s my goal!

  4. Tracey @ I'm Not Superhuman on February 7, 2011 at 10:30 am

    The hair looks great! And after those macaroon pictures I’m insanely jealous of the winners. 🙂

  5. Kara on February 7, 2011 at 10:30 am

    Great song recommendation! I’m adding that to my running playlist now, should help me get through 16 miles this weekend 🙂

  6. Krista @ Journey to a Healthy Berg on February 7, 2011 at 10:33 am

    I am so jealous that those macaroons are not being sent to my house. Boo.

    I’m all over this salad beast a day thing!

  7. Gill (snaxandthecity) on February 7, 2011 at 10:34 am

    Really cute hair Gina! I went to a 1940s Blitz party on NYE and had to dress up – I could’ve used a hairstyle like that!

    Looking forward to goodie package post – love goodie packages!

  8. Colleen on February 7, 2011 at 10:41 am

    Your victory rolls look gorgeous!!

    • Fitnessista on February 7, 2011 at 10:41 am

      thank you- getting my hair done like that was such a blasty 🙂

  9. Angela @ Eat Spin Run Repeat on February 7, 2011 at 10:44 am

    Looks like a great workout Gina. I absolutely love your vintage hair – gorgeous!! 🙂 Unfortunately I fell asleep last night and didn’t manage to watch Glee, but it’s on my agenda for this evening!

  10. Katelyn on February 7, 2011 at 10:47 am

    Ahhh you’re so right! That song is perf for climbs out of the saddle.

    Slash I love your hair, whoever did it has good taste! Vintage is my fave:)

    Double slash I cannot wait to try this since I am not feelin the whole gym thang today!

  11. Liz @ IHeartVegetables on February 7, 2011 at 10:50 am

    I’m LOVING the hair. Seriously, so cute.

    that workout looks intense! I’ll have to give it a try when I’m looking for some booty kickin! 🙂

  12. Christin@purplebirdblog on February 7, 2011 at 10:56 am

    The hair looks INCREDIBLE!! You are such a classic beauty!! xo

    Matisyahu rocks my face off.

  13. Heather (Perspective Is Everything) on February 7, 2011 at 10:59 am

    I love Matisyahu!! I think my fave by him is “Jerusalem”.
    Super cute hair!

  14. Courtney @ The Granola Chronicles on February 7, 2011 at 11:10 am

    Aaahh, those roons look so good!!
    Cute vintage hair – I love it!

  15. Katy @ RecipeCan on February 7, 2011 at 11:14 am

    I love this list! Makes grocery shopping so much easier 🙂

  16. Megan @ Healthy Hoggin' on February 7, 2011 at 11:15 am

    Love the vintage hair-do!!

    I watched the Super Bowl with some friends, but it was definitely more about the socializing aspect for me–and eating raw macaroons and kale chips(!!!)– than actually watching the game itself. 😉 Some of the commercials were fun, though!

    Thanks for the workout!

  17. Gabriela @ Une Vie Saine on February 7, 2011 at 11:48 am

    I was the costume designer for Fiddler my senior year of high school…so fun!! And you remind me of Kate Beckinsale in Pearl Harbor with that hair. It’s so fun!

  18. Darcy @ She Sings at the Table on February 7, 2011 at 11:52 am

    Fab hair-style! I love “victory rolls” 🙂

  19. Michelle on February 7, 2011 at 11:57 am

    mnnn can’t wait to eat today’s salad beast – greens, cucumbers, red peppers, tabbouleh(sp?), basil hummus and carrots!

  20. alicia on February 7, 2011 at 12:03 pm

    Super cute hair pic!
    I must say week 3 was my least favorite!!!! burpees and mnt climbers can suck it!! But, I can’t tell you how awesome I felt yesterday when I did my 3rd day and rocked the burpees for the full minute each time! Amazing! I have been keeping measurements and I have lost! thanks for all your hard work and motivation.

  21. Mandy (theamazonprincess) on February 7, 2011 at 12:10 pm

    Aww I missed Glee last night! I had an exam to study for today. 🙁 I guess I’ll have to hulu it up. 😀
    Your hair looks so fun in that picture! Very pretty. 🙂

  22. Mara @ What's For Dinner? on February 7, 2011 at 12:12 pm

    holy hot hair!! I can’t wait to see the pics 🙂

  23. Clare @ Fitting It All In on February 7, 2011 at 12:25 pm

    I love that song! I got to meet Matisyahu when he performed at Notre Dame – I was in charge of hospitality and driving him around! Very nice, quiet, man!

  24. nicole on February 7, 2011 at 12:29 pm

    The hair is so cute! Way to work it.

  25. Kate on February 7, 2011 at 12:33 pm

    Oooh pretty hair!

    I did watch the Super Bowl and I was happy about the outcome but also happy when it was over because that meant it was time for Glee! Loved the episode!

  26. Amy Ramos on February 7, 2011 at 12:37 pm

    Thank you! This is perfect as I had to break up with my boot camp class as it was too expensive and it was getting boring and I need to change it up! Plus hubby and I are saving up to buy a house and this sadly, had to be cut. Who knew working out would be expensive!?!
    I do not belong to a gym so can this be used for us non gym people that have to work out at home?

  27. Alicia @ Addsomesprinkles. on February 7, 2011 at 12:45 pm

    Your hair looks beautiful in that picture! Have a great week, I haven’t been following the workouts but hope to try this one out this week, thanks 🙂

  28. Gina on February 7, 2011 at 12:56 pm

    That episode of Glee was amazing. In my opinion, their halftime show was better than the Black Eyed Peas at the Superbowl 🙂

  29. Annette on February 7, 2011 at 1:01 pm

    I love the percentage breakdown of what you look like (80%, 10%, 10%)–thanks for sharing!! 🙂

  30. Michelle @ Give Me the Almond Butter on February 7, 2011 at 1:04 pm

    Your hair looks amazing! That would be really fun to do for a day 🙂

  31. Trish on February 7, 2011 at 1:07 pm

    Week 4 day 1 complete! So glad to see it similar to week 2! Week 2 & 4 are my favorites of WSU!

  32. Lisa on February 7, 2011 at 1:12 pm

    Your hair is beautimous; as usual. I had my salad beast made from leftovers.

  33. Sara (Miles and Manhattan) on February 7, 2011 at 1:20 pm

    Ahhh the hair is so cool! LOVE LOVE LOVE IT!! I would love to hear from people who were successful on your shape up, you should do a post highlighting some success stories 🙂
    xoxo
    s

  34. jen @ taste life on February 7, 2011 at 1:28 pm

    I laughed when I read what you were flipping between – I was also watching Dallas Cowboy Cheerleaders and Sex in the City. And no superbowl!

  35. Melissa (MelissaLikesToEat) on February 7, 2011 at 1:53 pm

    Wow! Did you style your hair yourself?

    • Fitnessista on February 7, 2011 at 5:12 pm

      Nope a friend did it

  36. Jen F. on February 7, 2011 at 2:06 pm

    Love your hair!! You should make some pics for the pilot!! (bow chica wow wow) haha I’ve been reading quite a bit on aspartame and how unhealthy it is – it’s in everything from my favorite Orbit gum to Diet Coke. I usually pop in some gum to keep hunger at bay, do you have crave deterrent suggestions that can be used in place of Orbit and other unhealthy “hard candies”? You try to lose or maintain weight but find out you’re poisioning yourself with this chemical!! UGH!

  37. LauraJayne on February 7, 2011 at 2:09 pm

    So I haven’t been following the plan completely – but it has given me great ideas – and has totally helped me out!

  38. erin on February 7, 2011 at 2:14 pm

    i just did this work out during my so called lunch break since i’m working from home today. and i decided to do the whole thing twice. Whoo! did that feel good. The only 2 things i couldn’t do properly was the reverse plank — it’s killer on my wrists – and i already have issues with it, so i just did normal plank. and the one arm tricep dip – did not make sense to me. even analyzed the instructions to no avail! thanks for posting these — i need something to keep me going since we’ve had to suspend our gym membership – and i miss weight training soooooo MUCH!

  39. Kaneil, The Ritts on February 7, 2011 at 2:28 pm

    love the vintage shot! cute! and the macaroons look incredible. I’m going to print off your workout of the week to try this week!

    Thanks for sharing!

  40. Averie (LoveVeggiesAndYoga) on February 7, 2011 at 3:13 pm

    A nail in your tire? Omg that sucks! My car was just at the dealership last week. Nothing like dropping unexpected mad cash on car maintenance. The joys. lol

    The workouts and eats look great, Gina!

    Hope you have a wonderful week 🙂

  41. I LOVE the vintage hair , that pic is sooo cute!! I went to a 40’s themed wedding recently, it was so much fun to do the hair and makeup 40 style. Hope we will get to see more pics!

  42. Runeatrepeat on February 7, 2011 at 3:25 pm

    I got a nail in my tire yesterday. Boo.

  43. Stephanie on February 7, 2011 at 3:30 pm

    Yay for the last week! Liked this track workout a lot…during week 2 I was self conscious of doing this on the treadmill at my gym but now I’m totally into it. I did slow my roll on the jog/sprint parts because I’m super sore after running a 10K yesterday but the rest was awesome!

  44. Holley on February 7, 2011 at 3:34 pm

    You look gorgeous in the pic! love it!

  45. Jennifer@ Frost Bites on February 7, 2011 at 3:53 pm

    You look so pretty!!!!! Love that look for ‘ya (so seksi)! Thanks for WSU week 4. You’ve done so much work. We appreciate it!

  46. Katie on February 7, 2011 at 4:03 pm

    you are rocking the vintage style girl ; ) loves it! U look beautiful!

    I hope your day is great! Mondays are so hard for me to get up and running around : p

  47. Laura @ Backstage Pass on February 7, 2011 at 4:21 pm

    What a gorgeous photo! Love the vintage hairdo 🙂

  48. Amanda on February 7, 2011 at 4:22 pm

    Out of curiosity, how did you find a good homeopath/homeopathic nutritionist? I’m really looking to resolve some digestive symptoms and not really liking all the meds various drs have thought of. Any thoughts on how to find a good homeo-doc?

    • Fitnessista on February 7, 2011 at 5:11 pm

      Word of mouth- I found mine through a friend

  49. Michelle @ Turning Over a New Leaf on February 7, 2011 at 4:32 pm

    I love Fiddler on the Roof!!!

    And WHAT?! Vintage hair?? I must know more!!

  50. Laura @ prettylittlewords on February 7, 2011 at 4:39 pm

    Your hair looks incredible!! Wish I could do that with mine 🙂

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