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
717 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Oh… they look amazing! I would love to see a raw monster cookie recipe. I have been wanting a dehydrator ever since I came across your blog. Everything looks so good! Some days I want to lick the computer screen! 🙂 Thanks again for all of the wonderful workouts that you post. I enjoy changing things up at the gym and I really enjoy yours!
Keep up the great work!
I would love to see cheesecake.
Ooh, I have to agree with some other posters- raw brownies- although I like my brownies pretty mushy in the middle anyway- half cooked, half uncooked, so that would be good!
How about a pumpkin flavored dessert?
Raw cheesecake!
Your cookies look so good.
My favorite dessert is pistachio pudding!! I would LOVE to see a raw version!!
I’d love to see a raw version of zebra brownies – the ones with the cream cheese/cheesecake swirled in!
someone beat me to the punch but I’d definitely say cheesecake…maybe even a raw oreo…yum
Yay! Thanks for doing this and posting these great workouts too!
I would love a raw carrot cake/cupcake with a healthy icing/cream cheese frosting(if possible) Yummy!
ahhhhh my favorite would be cheesecake – or anything with a whipped creamy consistency :))))
I would love to see a raw version of the volcano!! (brownies+ice cream+caramel and chocolate sauce) It’s one of my favorites.
My favorite dessert is bread pudding…. Now that could make for an interesting “raw” challenge!
I would love a raw fruit tart! I am obsessed with the tarts they have at Whole Foods- I imagine a raw version would be amazing and healthy!
I’d love to see raw creme brulee….yum!
Thanks for taking the time to post these workouts! I need to kick my workouts up a notch, and these strength training moves will definitely do it!
As for a dessert I would like to see raw, perhaps cannolis or cheesecake? Honestly, I have a wicked sweet tooth, so any raw desserts would be awesome!
Red Velvet Cupcakes with Cream Cheese Frosting!!! 🙂
Raw carrot cake, please!!!
I agree with the cheesecake lovers…a raw cheesecake would be amazing!
Tiramisu!!
Eclairs would be lovely please.
I would love to see a raw version of chocolate creme brulee! Yum!
Any form of cupcake!!!
I would absolutely loooooooove to see a raw version of LEMONHEADS! They’re the best dessert alive!
I would LOVE a raw form of ooey gooey brownies with an “icing” on top!!
I would want to see a raw version of a lemon square!
The raw chocolate tarts you made a couple of days ago looked so amazing. Couldn’t ask for more!
A basic Raw chocolate brownie! YUM!
creme brulee? It is pretty much my fav dessert. ever.
cupcakes!! *drool* Any kind in fact.
Raw Carrot Cake cupcakes…mmmhhhmmmm
Carrot cake with cream cheese frosting…shouldn’t be too hard!
I love your blog, and have been reading for the past few weeks. I have even started eating breakfast cookies on a regular basis and my fiance loves ’em too! 🙂 Thanks so much for the blog, it keeps me motivated and inspired! I’m signing up for a 25k in May!! Eeek!
I love raw desserts, and have tried quite a few. I would LOVE LOVE LOVE have a raw version of strawberry shortcake! Mmmm! Not sure how the “cake” would be formed, but I love me some strawberries and whipped “cream”.
Thanks again, and have a great rest of your week!
Raw chocolate lava cake!
Cinnamon rolls, complete with the frosting! Yum!
I would LOVE LOVE LOVE to try a raw chocolate lava cake…mmmmm!!
Ooo tough question! A raw twix bar would be fabulouso! Or raw cannoli!
I would love to see the Indian dessert: Gulab Jamun raw. It tastes so good 🙂 My mouth is watering just thinking about it but a healthier version would be great!
I’d love to see a raw oreo! double stuff oreos are amazing but I don’t eat them because they’re so processed and ADDICTING. Can’t just eat one or five.. you know..?
Cheesecake for sure!
apple turnovers…yum
Raw creme brulee would be amazing– I can’t imagine how one could get something similar to the yummy sugar top without (a lot) of heat! It would require a lot of creative juices.
hmm id like to see some raw peanut butter cups…or how about almond butter cups?! ahh id love them!
Hmm, so many wonderful things have been mentioned already! I LOVE chocolate chip cookies so the giveaway is right up my alley. If I had to say another raw dessert ,it would be brownies with ice cream and hot fudge. If that flavor combo could be made raw, I’m in!
I would like to see some raw blondies! Mmm…
your blog is always so fun ans informative! keep up the awesome work!
raw cheesecake, if possible! yum!!
I’d love a raw cookie bar recipe- you know the ones that are typically made with sweetened condensed milk, chocolate chips and coconut and weigh about 5 pounds per bar? NUM.
ooo! I would love to see a raw red velvet cake recipe… or maybe a white cake (like wedding cake)…yum!
Kim 🙂
cheesecake or brownies!!! YUMMY!!!
Umm, I’ll take that raw version of chewy chips ahoy!!
But I’d also love to see a raw version of Keebler Grasshopper cookies. I ate so many of them growing up!!
red velvet cupcake. nom nom nom!