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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A smartie blizzard!!!
i would lovee to see a cheesecake or peanut butter brownie raw recipe! or do i dare suggest, an almond butter brownie?!? (is that crazy? lol)
and of course, id LOVE to try your raw cookies! They look amazing!
I <3 indian food and would love a raw version of jalebi:
http://asiarecipe.com/images/jalebi.jpg
I’d love to see a raw brownie! I know that’s simply, but chocolate is my favorite, and I know that baked brownies always contain so much oil that’s bad for our arteries. So…that’s it! Raw brownies please!
I would love a raw tiramisu. yummmmmm!!!!! Haven’t had in forever. Might have to get some tmrw!
Gina, I would love to see a raw recipe for anything german chocolate! LOVE, LOVE reading your blog and enjoy your recipes and fitness tips.
Brownies!
Love the blog. It is daily inspiration 🙂
i’d have to say brownies or peanut butter blondies – love your blog – you crack me up!
Those look yummy! I would love to see some raw tiramisu!
Carrot cake! I’d love to try that raw!
I would love to see raw carrot cake! 🙂 I would loveeee those cookies; do you think you will post the recipe soon?
I know! I would love to see a raw rice crispy treat! That would be interesting…
peanut butter pie!!!! hmmm that would be delish raw!
Choc lava cake – but FunFetti would be a close second. Thanks G$!
raw red velvet cupcake!!!! you should really open an online raw bakery and sell this stuff!!
I would love to have raw blondies! I am loving the winter-shape. The pictures help so much.
raw peanut butter truffles. 🙂
i’d love to try raw creme brulee!!
Wow, this is one popular giveaway! No wonder… your treats look so yummy! I’d love to try raw German chocolate cake!
Your raw cookies look amazing!!! I would love to see raw funfetti cake or raw red velvet cupcakes 🙂
I would LOVE to try a raw version of a Turtle Cheesecake! I think that would incredible! (I bet my carnivore boyfriend would even eat it…hehe)
I’d love to try raw baked Alaska- just because of the irony, and because today is actually Baked Alaska Day! 🙂
Mmmm… raw scones!
This has probably been done but carrot cake or even better, creme brulee!!!! mhmm sinful!
How about white cake with buttercream frosting? Mmmm…those cookies would have been my top choice if you hadn’t already made them.
how about rice krispee treats? they are so addicting when they are warm and gooey, so i wonder if you could reach that perfection in raw form?
Red velvet cake
some sort of cupcake or any peanut butter chocolate dessert (almond butter does not compare!)
Raw black-bottomed cupcakes, or raw seven layer cookie bars would be amazing!
Thanks for such amazing nutrition tips and fitness plans; I love reading your blog!
Absolutely love your blog. Thanks for the giveaway 🙂
I would love to see a raw version of banana pudding!
A brownie sundae! 🙂
Those cookies look amazing! I would love to see some kind of raw brownies, those are my downfall!!
so many to choose from…i think it’ll be tiramisu!!!
I would love to see white chocolate chip brownies raw!! Yummy, I could only imagine!
I need a raw cobbler recipe or a raw sugar dough/shortbread cookie…..just enough to hit the sweet tooth, but still be better than the regular deal… Loving the workouts 🙂
a raw brownie or raw banana bread would be delicious!
Awesome giveaway! I would love to see a raw carrot cake treat! NOM NOM NOM!! 🙂
hmm, my favorite dessert that i would like to have a vegan version of…
it would probably be frozen yogurt, i lovve that stuff, but anything chocolate will do (:
btw those cookies look AMAZING!
Raw brownies!
RAW GODIVA BROWNIES!! love the heart shape 🙂
I’d love to see a raw version of my mama’s pumpkin chocolate chip and zucchini breads they are seriously soul rockin’ awesome!
Raw brownies would be amazing!
RAW BROWNIES. hands down.
raw peanut butter cupcakes!
Raw angel food cake would be awesome!
A raw tiramisu cake!
i would want banana pecan pie. flaky crust, banana filling, sliced banana, cream cheese filling, whip creme and toasted pecans, YUUUUMMMM
omggg i want to try raw ice cream sooo badly!!!
and look at you miss muscle!! you are so fine! thanks for inspiring me to pump more iron!!!
would be THRILLED to win this giveaway!!
i love youuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu G!
raw key lime pie
or raw strawberry/blueberry cheesecake.
your cookies look delicious!
Yum!! Those cookies look amazing. I’d love to see raw german chocolate cake! Such a delicacy!