WSU Week 3 and a Thank-you Giveaway

Hey everyone!! Hope youโ€™re having a happy Monday so far ๐Ÿ˜€

Weโ€™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 ๐Ÿ˜‰

1. The Winter Shape Up

image1

I didnโ€™t design new workouts for this week because there are two that Iโ€™d like love for you to try if youโ€™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 thatโ€™s RAW?!

Not to do any horn-tooting or anything, but that cookie dough is everything I wanted it to be ๐Ÿ˜€

I even had a hefty little taster to make sure ๐Ÿ˜‰

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 canโ€™t wait to see how they turn out! I have a good feeling about them ๐Ÿ˜€

______________________________________________________________________________________________________________

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 Iโ€™m very lucky to โ€œknowโ€ all of you.

As a little thank-you,

Iโ€™ll send half of the raw cacao cookies to a lovely bloggy ๐Ÿ˜€

(+ some fun goodies Iโ€™ll throw in there)

All you have to do to enter is leave a comment and tell me which dessert youโ€™d love to see a raw version of.

For me, itโ€™s Funfetti cake! Itโ€™s my mission to do it one of these days ๐Ÿ˜‰

Iโ€™ll pick the cookie winner tonight at midnight EST.

Ready, setโ€ฆ. GO!

<3

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717 Comments

  1. Kathryn on February 1, 2010 at 9:14 am

    ohh there are so many things! definitely red velvet cake and brownies! yumm

  2. Melissa S. on February 1, 2010 at 9:14 am

    I would love to see souffle done raw…is that being too ambitious?!

  3. Melissa on February 1, 2010 at 9:16 am

    I love cupcakes! so a raw version would be awesome or Blondies that would be good too

  4. Lauren on February 1, 2010 at 9:16 am

    Raw Oreos or Raw Girl Scout Cookies (like Thin Mints, Tagalongs or Caramel Delites, MMM!)

    One more thing: thank you for doing what you do and helping women around the country feel better about themselves! Your advice, workout routines and recipes are indispensable in my shift to a healthier lifestyle. Thanks again!

  5. Marisa on February 1, 2010 at 9:19 am

    Yum, I heart funfetti. I love cupcakes, so I would choose red velvet or chocolate cupcakes.

  6. Destiny on February 1, 2010 at 9:19 am

    hi, well i have never even entered a contest on a blog, (I just became addicted about 2 months ago ๐Ÿ™‚ so I am not really sure how this works, but I would absolutely love to see a version of pumpkin pie! yummy! keep up the amazingness called your blog! love it!

  7. Claire (College:Raw) on February 1, 2010 at 9:19 am

    Hmmm…I would say chocolate cake, but that’s already been done. ๐Ÿ˜‰ So I’ll have to go with lemon meringue pie…yummy!

  8. Esther on February 1, 2010 at 9:19 am

    Banana bread! Congrats on the bloggy success!

  9. Ellie on February 1, 2010 at 9:20 am

    Ooh I’d love to see raw crรจme brulรฉe! Or chocolate lava cake. Cookie dough is pretty impressive though, I have to make that! I made mint chip ice cream the other day with bananas, mint leaves, almond milk and cacao nibs that was out of this world, better than the original I thought!
    Thanks for all of your tips, recipes and advice. I’ve never commented before but I read almost daily and get so much out of your site – you’ve really helped me change my habits and I feel so great! You’re such an inspiration. Thanks again ๐Ÿ™‚

  10. Allie on February 1, 2010 at 9:20 am

    I salivate over practically all the raw/ vegan desserts you post on your blog, but I guess the one thing I would love to see is raw Tiramisu!

  11. Michelle on February 1, 2010 at 9:21 am

    I’ve never had a raw dessert (besides literally eating fruit or something for dessert), so I’d love to win your giveaway to finally try one!

  12. Katie on February 1, 2010 at 9:21 am

    I would love to see a raw version of tiramisu!! Is this possible?? Or a yummy chocolate peanutbutter cupcake!!!

    Your blog rocks and you do too!!! xoxo Tanks for the winter shapeup!!!!!!

  13. Chan on February 1, 2010 at 9:22 am

    I’d love to see raw 7 layer bars. Chocolate, coconut, cookie crust, caramel and HEAVEN ๐Ÿ™‚ I know you use a lot of coconut products, so I feel like this is something you would rock! I could imagine that instead of the condensed milk that the recipe calls for, you could make a “syrup” with protein powder and coconut oil! If I had a dehydrator, I’d totally try this recipe.

  14. Jannifer on February 1, 2010 at 9:23 am

    Those raw cacao cookies look great! I hope you post the recipe soon. I would love to see a raw version of tiramisu.

  15. Kailey (SnackFace) on February 1, 2010 at 9:23 am

    Yayyy!!! Congrats on a fabby month!! You should enter the SnackFace giveaway, too ! ๐Ÿ˜€

    First off, may I please be as toned as you? OK, that would be great. Thanks.

    And I’d love a raw…chocolate peanut butter mousse. Sooo yum.

    Off to read your other post!! xoxo

  16. Danielle (Coffee Run) on February 1, 2010 at 9:24 am

    I would love to win some of your treats! I would want to see a raw verson of Ho-Hos! Totally random…

  17. Melissa on February 1, 2010 at 9:26 am

    Thanks for the sweet giveaway! One of my all-time favorite desserts is strawberry shortcake, I’d love to see it made raw. *drools*

    Have a great Monday! ๐Ÿ™‚

  18. denise on February 1, 2010 at 9:26 am

    I think you could totally do a funfetti cake, you’re creative. I think it would be cool to try and create a bread pudding in raw form…

  19. Sue-Ellen on February 1, 2010 at 9:27 am

    Love your blog! I would like to try raw red velvet cup cakes!

  20. KellyB on February 1, 2010 at 9:28 am

    Raw wedding cake! Yum!

  21. Jenna on February 1, 2010 at 9:28 am

    You are so toned and fit Gina!
    Raw cookie dough hearts look delicious!
    I have never had a raw dessert before but I think raw brownies sound good?!

  22. Megan on February 1, 2010 at 9:28 am

    A girl after my own heart. Funfetti is my birthday cake every year!

  23. Morgan on February 1, 2010 at 9:29 am

    I would love to see some raw cheesecake or even raw birthday ice cream cake!

  24. Amy on February 1, 2010 at 9:30 am

    Tiramisu! So delicious!

  25. Jessica @ The Process of Healing on February 1, 2010 at 9:30 am

    Congrats on your blog doing so well! I’m not surprised, it’s one of best out there!
    I really love your workout moves.. I can’t wait to heal and be able to try them out!

    And I’d love to see a raw version of a donut… impossible?

  26. Ilene on February 1, 2010 at 9:30 am

    I’d love raw red velvet cake!!

  27. Lily @ Lily's Health Pad on February 1, 2010 at 9:30 am

    A chocolate chip cookie dough cake…with lots of icing!

  28. Kat on February 1, 2010 at 9:33 am

    I would love to see a raw version of tiramisu ๐Ÿ™‚

  29. AmyJoGo on February 1, 2010 at 9:36 am

    I would love to try raw creme brule.

  30. Allison R. on February 1, 2010 at 9:37 am

    I hate to be a copy cat, but I’d say Funfetti, too! It reminds me of my childhood, so I”d love to see a “better” version of it! ๐Ÿ™‚

  31. Kate on February 1, 2010 at 9:40 am

    Red velvet cake! Mmmmmmm.

  32. Megan L. on February 1, 2010 at 9:40 am

    hmmm how about chocolate lava cake!

  33. rachel on February 1, 2010 at 9:41 am

    I would loooooove raw tres leches! So not healthy but it’s amazing!

  34. kendall on February 1, 2010 at 9:41 am

    a raw key lime pie would be amazing!

  35. Stephanie on February 1, 2010 at 9:42 am

    Brownies! Raw brownies! Yum!

  36. kt F on February 1, 2010 at 9:42 am

    Raw Girl Scout cookies, definitely!! Preferably Caramel Delites (okay, that’s what they’re called up here… I think they’re called Samoas everywhere else? Haha not sure why we don’t get a cool name. Apparently we need a literal translation in the Midwest.)

    Those exercises look great! Can’t wait to try them!

  37. Kim on February 1, 2010 at 9:43 am

    Raw molten lava cake would be awesome! I can’t figure out how that would work, but if someone did, I would be eternally greatful!

  38. Kate D on February 1, 2010 at 9:45 am

    Anything with chocolate and mint together would be great ๐Ÿ™‚

  39. Sara on February 1, 2010 at 9:46 am

    Cheesecake Swirl Brownies…..yum!!!!!!

  40. Keiko on February 1, 2010 at 9:47 am

    Some kind of strawberry profiterole… I don’t know if that’s possible.

  41. jessica on February 1, 2010 at 9:47 am

    I am loving the Winter Shape Up! I would love to try a raw brownie!

  42. Kristie on February 1, 2010 at 9:47 am

    I would love to try some raw key lime pie… I bet it would be so good too! I have to say, that chocolate chip cookie “dough” looks quite delish though.

  43. Megan on February 1, 2010 at 9:48 am

    Mm I’d love to see raw brownies!! Thanks for this giveaway! I’ve always wanted to try raw goodies ๐Ÿ™‚

  44. Katie on February 1, 2010 at 9:49 am

    I’d love a raw ice cream if that exists!

  45. Danielle on February 1, 2010 at 9:49 am

    I would love raw red velvet cake with a creamy “frosting”!

  46. Erin on February 1, 2010 at 9:50 am

    I would love a raw carrot cake dessert! That’s my favorite!

  47. Laura @ Backstage Pass to Health & Happiness on February 1, 2010 at 9:50 am

    How about raw creme brรปlรฉe? ๐Ÿ™‚
    thankYOU for sharing this blog with all of us!

  48. Emily on February 1, 2010 at 9:51 am

    I would love to see raw red velvet cake!

  49. Stephanie on February 1, 2010 at 9:52 am

    Raw red velvet cake?! ๐Ÿ™‚ The raw cacao cookies look amazing!

  50. Lindsay Lu on February 1, 2010 at 9:52 am

    I would love a raw key lime pie!

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