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 😀
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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 😀
(+ 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 think you may have just made the greatest raw creation ever… I love chocolate chip cookies!! Sooo excited for this giveaway!
Let’s see…. how about raw chocolate chunk brownie. Mmmmmm
i’m not sure how you would do this…but some kinda of raw cupcake with pretty pink icing 🙂 Thanks for the awesome giveaway!!
Gingerbread Cake: )
Ooooh… I would LOVE to make/see a raw red velvet cake (divine….)!
And yes, definitely, a funfetti cake! Yum!
Raw blondies…yum!
Raw Cinna-rolls would be amaaazing!!!!
Raw Chocolate Brownie or Red Velvet Cake MMMMMMM
Thanks so much for the great giveaway!!
Hmm…. brownies come to mind right away. or a tiramisu? yum.
mmm a raw Butterfinger!
It would have to be chocolate mousse cake…hands down!!!!
i have no idea how you would do it but tiramisu is my absolute fav 🙂
chocolate croissant!! I think that would be really, really hard to do raw, but oh man….
raw carrot cake would be amazing!!!!! or cinnamon rolls 🙂
Raw german chocolate cake. OMG MY FAVORITE raw or not it is always delicious when it is homemade 🙂
I would like to eat raw enchiladas!
raw chocolate chip cookie dough ice cream would be amazing!
those cookies look so good. I would like to see you make banana bread, YUM!
Raw Chocolate Eclairs , yummy 🙂
Raw 7 layer bars – those would be amazing!
You already did chocolate chip cookies, so I have to go with my second favorite dessert of all time….carrot cake!!!
Raw chocolate chip cookie dough ice cream!!
No clue how you’d do it, but, coconut flan with the caramelized sugar. Yum!
carrot cake! your cookies look delish!!
carrot cake! your cookies look delish!
Those cookies look AMAZING!!! How about a raw version of red velvet cake or cupcakes 🙂
Snickerdoodles!!! That says it all.
Chocolate Lava Cake for sure!
i’m thinking raw brownies!
MMM snickerdoodles (my favourite cookie!) or a coconut cream tart 🙂
how about a raw version of cherry pie, my mom used to make the BEST cherry pie, Larabar, comes close, but I’d like a raw crust
raw chocolate lava cake for sure!!! yum!!
Raw version of cupcakes!
funfetti would be amazing!
Raw version of red velvet cupcakes…yummmmmmmmmy!
COngrats on the blog success this month!!
Hmm I would like to see a raw version of PB cup ice cream 🙂
hmmm lets see…raw cinnamon rolls, red velvet, carrot cake, tapioca pudding, and i can go on and on.
Chocolate Mousse!! mmmm!
gotta go with a version of my wedding cake: an apricot cassata cake!
Banana cream pie! Though I don’t think it should be to hard to do. As long as the cream tastes like cream! Ooo or my favorite, tres leches cake! Breakdown that!
I would love to know about a raw French Silk Pie recipe that is also gluten-free. Wow! That would be amazing!
I would love to see red velvet cake. its my favorite. 🙂
Cheesecake – any kind . . . there’s nothing better in my book! Thank you so much for the chance to sample your amazing creations!
Mo
definitely red velvet cake with cream cheese frosting!!
that could be a challenge 🙂
Awesome giveaway, they look delicious!
I’d love to see a raw carrot cake…with cream cheese frosting 🙂
I would like a raw key lime pie!
raw hot fudge sundae please!!!
Oh.My.Goodness!! Chocolate + giveaway…. count this chicks in! 😀 *thinks* I would love to see raw pumpkin whoopie pies! 😉 They’re amazing (and not so good-for-me) and would be the most incredible raw concoction. (If I do say so myself) tehe. But can I just say that your cookie (dough) looks amazing?! WOW…
P.S. Thank you so much for week three of the FWSU! I just posted the worksheets on my bloggie for the beginner ‘moves’ and just finished completing the circuit. Whew! I’m whooped! Thanks again. 🙂
A raw carrot cake or carrot cake cookie would be quite fabulous. And I also agree with the idea on red velvet cake but I think cupcakes are more fun 🙂
BANANA FLAMBé – just kidding!
Just went out to dinner w/ my mom here in NYC, to Mario Batalli’s Lupa Osteria Romana. The LUPA TARTUFO is maybe one of the best renditions you can find outside of Italia: “Hazelnut gelato covered with chocolate and nuts with a center of crushed biscotti and cherries.” Have I got your attention? Mmm! A raw interpretation of this could be a lot of fun to play around with . . . maybe with your cacao cookie’s instead of biscotti?