WSU Week 3 and a Thank-you Giveaway
Hey everyone!! Hope you’re having a happy Monday so far 😀
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
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
Make sure to keep your back flat and squeeze your shoulder blades together
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)
3. Ballerina Plie
What it works: Quads, Inner thighs, Glutes (booty) and Calves
4. Chest Flye and Reverse Crunch
This works: Chest and Abdominals
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
6. Oblique Crunch with Dumbell
Works obliques
7. Swimming back extension
Works: Lower back (erector spinae) and the backs of your shoulders (rear deltoids)
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:
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 😀
I even had a hefty little taster to make sure 😉
I rolled out the raw cacao cookie dough:
Cut it into cute little hearts,
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 😀
______________________________________________________________________________________________________________
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 😀
(+ 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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I’d love to see an apple pie or apple crisp dessert! That is by far my favorite 🙂
i have yet to see a really good raw cheesecake recipe!
Mmmm…those look great!!! I’d love to see a raw version of carrot cake…it’s my fave!
Hmmm you’ve already mastered the pizookie, but raw choc silk pie wouldn’t be too shabby! PS: haawwwt plie squats lady ;D
A rendition of the well-guarded super-delicious raved-about top-secret Pure Food and Wine raw mallomar.
Or a great raw tiramisu!
Does it not count if I say funfetti cake too? I LOVE funfetti cake!! I want it as my wedding cake =D
Raw cheesecake is a close second!
xo
K
Those look delish! I would kill for some raw carrot cake… my favorite cake!
I absolutely love your workout! You’re too fabulous for words, Gina!
I’d love to see a raw version of either cinnamon buns w/ icing or crumb/coffee cake! Mmmm.
A raw brownie would be fabulous! Maybe even with some raw nuts or coconut! Yum!
Cheesecake or tiramisu?! Those cookies look AMAZING!
I would love to see a raw version of cheesecake! Btw…. Your blog has helped me more ways than one. Thank you!
=O Wow, those cookies look GOOD!
Raw ice cream cake would be delicious!
How about raw carrot cake?
Funfetti cake would be AWESOME!! Or maybe that Volcano cake from Rainforest Cafe 🙂
Raw red velvet cupcakes!!
Congrats on the record breaking stats! How awesome 🙂
Those cookies look delicious – and I love the little hearts. Too cute!
Hmm…I wonder if raw cream puffs/eclairs could be done? Seems like it’d be hard for the fluffy pastry part, but I’d love to try one of those!
Have a great day!
I think chocolate cheesecake.
Thanks.
Ann
Would love to see raw pecan pie!
Raw vegan buttertarts!! Yummy!!
I’d love a raw pastelito de guayaba (guava pastry)! My mom makes the absolute best with cream cheese 🙂 And I can’t get them at all here in Tallahassee, unless I special order the ingredients, blah.
I’d love raw sugar cookies with raw icing! Yum!
Those raw cacao cookies look awesome! I hope I get to try them!
Red Velvet Cake! My absolute favorite!
hmm cheesecake sounds delicious!!
Congrats on having your best month yet. You completely deserve it!
The raw cacao cookies look amazing- especially in the heart shape. V-day is my favorite holiday so I’m obsessed with all things heart shaped around this time.
I think a raw “trash”/ “puppy chow” recipe would be great.
I would say….pecan pie!!
Raw Cheesecake for sure.
I’d love to see a raw Creme Brulee. Not sure how that would work exactly, but I can dream.
I know they exist, but I would love to make a really decadent raw ice cream!
I’m sure they are out there, but I’ve yet to try one…but a raw brownie that is still gooey.
Your cookies look great! 🙂
hmm I would love to see a raw turnover type thing, i love blueberry turnovers!
Love the heart shapes 🙂
I’d have to say raw bread pudding
Gina thank you so much for posting photos with this week’s workout plans! I am a visual learner and sometimes find it difficult to understand an exercise simply by reading instructions. I know you did the same with the previous workouts… you linked to pics or videos, but it’s always nice to see YOU do the moves! As far as a dessert… pumpkin cheesecake!! 🙂
I would love to see raw rice pudding, although I am not sure if that is possible. I love your blog, so glad I found it!
Pumpkin Pie!
I’d love to see a recipe for raw lemon bars…mmmm. And, congrats on the record month! I love the bloggy and am so glad you’re seeing success. You’ve certainly gained at least one loyal follower! 🙂
i wonder if it would be possible to create a raw version of bread pudding?! my fav dessert this winter!
Raw brownies… yummo!
Hi Gina! I would love to see a raw version of a vanilla cupcake with chocolate frosting. Maybe not possible, but wouldn’t that be amazing? Thanks for all the work you put into your site. . .I love reading it!
I have a huge love of white chocolate macadamia nut cookies, so a raw cookie spin on those would be awesome!
I think a raw turtle fudge cheesecake would be divine! Now that would be an ultimate foodgasm!
congrats on a great january for the bloggy! you deserve it! and thank you so much for posting these amazing workouts (the pictures are really helpful too)!
as for the raw cookie dough…i’m speechless. looks AH-mazing!! I’d love to see a raw fudge brownie sundae or carrot cake! yummm
Tiramisu!!! Thanks for Week 3 workouts! I’m bringing them to the gym with me today 🙂
The cookies look Delish! Some type of raw peach scone would be yummy:)
cookie dough ice cream!
Raw cheesecake would be amazing 🙂
Since I’ve never had any raw dessert… anything with chocolate – chocolate chip cookies, brownies, anything!!!
Thin Mints. Seriously–that is the greatest food on the face of the earth.
Thanks for the giveaway, Gina! Hi hope you and the pilot and the pupsters have a great week!
well this is fun! I’d love to see raw cheesecake…any flavor 😉
My mom used to make Funfetti cookies from the mix… if you get the cake, you should totally do the cookies!
I think a raw Key Lime Pie would be very yummy 🙂