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

image1

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

001

002 Make sure to keep your back flat and squeeze your shoulder blades together

003 Focus on the back of your arms (triceps) as you bring the weights back- do not bring them higher than your back

 

 

 

 

 

 

 

 

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)

004 Feet a little further than shoulder-width with toes pointing outward

 

 

 

 

 

 

 

005 Keeping your elbows next to your body, curl the weights up and plie- think about squeezing your biceps and thighs as you do so

 

 

 

 

 

 

 

 

3. Ballerina Plie

What it works: Quads, Inner thighs, Glutes (booty) and Calves

012 Same kind of move- holding a dumbbell and remaining on your toes the entire time. Remember to keep your back straight

013

4. Chest Flye and Reverse Crunch

This works: Chest and Abdominals

008

009 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

006

007 Make sure to sink straight down (instead of forward) bending both legs and do not let your front knee extend past your front toe. As you lunge, bring the weights up to shoulder height.

 

 

 

 

 

 

 

 

6. Oblique Crunch with Dumbell

Works obliques

014

015 Remember to exhale as you crunch up and try to reach for your toes with the weight

016

7. Swimming back extension

Works: Lower back (erector spinae) and the backs of your shoulders (rear deltoids)

018

019 Squeeze your shoulder blades together as you bring your arms back

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:

dough

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 😉

044

I rolled out the raw cacao cookie dough:

doughhh

Cut it into cute little hearts,

043

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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717 Comments

  1. Sarah on February 1, 2010 at 7:40 pm

    I think you may have just made the greatest raw creation ever… I love chocolate chip cookies!! Sooo excited for this giveaway!

  2. abergin on February 1, 2010 at 7:43 pm

    Let’s see…. how about raw chocolate chunk brownie. Mmmmmm

  3. Catie on February 1, 2010 at 7:44 pm

    i’m not sure how you would do this…but some kinda of raw cupcake with pretty pink icing 🙂 Thanks for the awesome giveaway!!

  4. Kristen on February 1, 2010 at 7:47 pm

    Gingerbread Cake: )

  5. Lori on February 1, 2010 at 7:48 pm

    Ooooh… I would LOVE to make/see a raw red velvet cake (divine….)!
    And yes, definitely, a funfetti cake! Yum!

  6. Steph on February 1, 2010 at 7:50 pm

    Raw blondies…yum!

  7. Manda on February 1, 2010 at 7:52 pm

    Raw Cinna-rolls would be amaaazing!!!!

  8. Christie on February 1, 2010 at 7:52 pm

    Raw Chocolate Brownie or Red Velvet Cake MMMMMMM
    Thanks so much for the great giveaway!!

  9. Julia on February 1, 2010 at 7:52 pm

    Hmm…. brownies come to mind right away. or a tiramisu? yum.

  10. Lindsay on February 1, 2010 at 7:55 pm

    mmm a raw Butterfinger!

  11. Stacy on February 1, 2010 at 7:55 pm

    It would have to be chocolate mousse cake…hands down!!!!

  12. sophie on February 1, 2010 at 7:56 pm

    i have no idea how you would do it but tiramisu is my absolute fav 🙂

  13. Suzanne on February 1, 2010 at 8:05 pm

    chocolate croissant!! I think that would be really, really hard to do raw, but oh man….

  14. maren on February 1, 2010 at 8:06 pm

    raw carrot cake would be amazing!!!!! or cinnamon rolls 🙂

  15. Jacquelyn on February 1, 2010 at 8:09 pm

    Raw german chocolate cake. OMG MY FAVORITE raw or not it is always delicious when it is homemade 🙂

  16. adriana on February 1, 2010 at 8:10 pm

    I would like to eat raw enchiladas!

  17. Kelly on February 1, 2010 at 8:10 pm

    raw chocolate chip cookie dough ice cream would be amazing!

  18. Jenny on February 1, 2010 at 8:13 pm

    those cookies look so good. I would like to see you make banana bread, YUM!

  19. Krista N. on February 1, 2010 at 8:16 pm

    Raw Chocolate Eclairs , yummy 🙂

  20. Brenda on February 1, 2010 at 8:23 pm

    Raw 7 layer bars – those would be amazing!

  21. Angela @ A Healthy Fit on February 1, 2010 at 8:25 pm

    You already did chocolate chip cookies, so I have to go with my second favorite dessert of all time….carrot cake!!!

  22. Laura on February 1, 2010 at 8:27 pm

    Raw chocolate chip cookie dough ice cream!!

  23. Marie on February 1, 2010 at 8:28 pm

    No clue how you’d do it, but, coconut flan with the caramelized sugar. Yum!

  24. Lora P. on February 1, 2010 at 8:30 pm

    carrot cake! your cookies look delish!!

  25. Lora P. on February 1, 2010 at 8:30 pm

    carrot cake! your cookies look delish!

  26. Amanda G on February 1, 2010 at 8:33 pm

    Those cookies look AMAZING!!! How about a raw version of red velvet cake or cupcakes 🙂

  27. Dynamics on February 1, 2010 at 8:36 pm

    Snickerdoodles!!! That says it all.

  28. Melissa (MelissaLikesToEat) on February 1, 2010 at 8:43 pm

    Chocolate Lava Cake for sure!

  29. Ariane @ OMGoodness on February 1, 2010 at 8:44 pm

    i’m thinking raw brownies!

  30. Alex J on February 1, 2010 at 8:48 pm

    MMM snickerdoodles (my favourite cookie!) or a coconut cream tart 🙂

  31. Leah on February 1, 2010 at 8:52 pm

    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

  32. Nicole on February 1, 2010 at 8:55 pm

    raw chocolate lava cake for sure!!! yum!!

  33. Nicole on February 1, 2010 at 8:58 pm

    Raw version of cupcakes!

  34. jen on February 1, 2010 at 8:59 pm

    funfetti would be amazing!

  35. Dana on February 1, 2010 at 8:59 pm

    Raw version of red velvet cupcakes…yummmmmmmmmy!

  36. ashleigh on February 1, 2010 at 9:02 pm

    COngrats on the blog success this month!!

    Hmm I would like to see a raw version of PB cup ice cream 🙂

  37. Lea on February 1, 2010 at 9:02 pm

    hmmm lets see…raw cinnamon rolls, red velvet, carrot cake, tapioca pudding, and i can go on and on.

  38. Lana Wilson on February 1, 2010 at 9:04 pm

    Chocolate Mousse!! mmmm!

  39. Alicia on February 1, 2010 at 9:07 pm

    gotta go with a version of my wedding cake: an apricot cassata cake!

  40. Ashley on February 1, 2010 at 9:07 pm

    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!

  41. Katie on February 1, 2010 at 9:09 pm

    I would love to know about a raw French Silk Pie recipe that is also gluten-free. Wow! That would be amazing!

  42. Brianna on February 1, 2010 at 9:11 pm

    I would love to see red velvet cake. its my favorite. 🙂

  43. Mo on February 1, 2010 at 9:13 pm

    Cheesecake – any kind . . . there’s nothing better in my book! Thank you so much for the chance to sample your amazing creations!

    Mo

  44. Sarah on February 1, 2010 at 9:14 pm

    definitely red velvet cake with cream cheese frosting!!

    that could be a challenge 🙂

  45. Holly S. on February 1, 2010 at 9:17 pm

    Awesome giveaway, they look delicious!

    I’d love to see a raw carrot cake…with cream cheese frosting 🙂

  46. Melissa on February 1, 2010 at 9:20 pm

    I would like a raw key lime pie!

  47. Christine on February 1, 2010 at 9:21 pm

    raw hot fudge sundae please!!!

  48. Jessica @ WHY DONTCHA RUN on February 1, 2010 at 9:22 pm

    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. 🙂

  49. Tiffanie on February 1, 2010 at 9:22 pm

    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 🙂

  50. Jessica Stammen on February 1, 2010 at 9:24 pm

    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?

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