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
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I would love raw banana pudding…my favorite 🙂
Love the blog!
mmm, I would say Creme Brulee or cupcakes !!
I’m Italian-American, so I’d have to say tiramisu. I would loooove to have a raw version 🙂
MMM CUPCAKES definitely! I have tried myself and FAILED miserably hhaah! Off to go do week 3 of WSU!
I would love to see a raw version of tiramisu..yummo
:)! Oreossss!
I’d love to see a raw version of apple pie! Mmmm…
Yummm.. raw cheesecake or cupcakes!!
I would have to say cupcakes, specifically red velvet ones. Yum!!
sorry to be boring, but i also think raw funfetti would be awesome! or a raw key lime pie would be yummy too!
thanks for such a fun and inspiring blog! i love reading about all your adventures and shenanigans! 🙂
oero!!!
I would love to see a raw version of a chocolate lava cake!
I would have to agree..funfetti cake with the funfetti icing 🙂
First off I made your almond butter choc chip cookies this weekend and they were super yummy!! Thanks for sharing your awesome recipies!
I would love a raw ice cream cookie sandwich!
Raw white chocolate macadamia nut cookies! Love your blog!
Raw coconut cream pie… be still, my heart!
Apple crisp!
raw carrot cake…as long as it still has the cream cheese frosting 🙂
A raw version of banana pudding.
Would love, love, love to see a raw version of Bananas Foster….yummo!!! Also love your blog and your pics for the Winter shape up 2010! 🙂
I’m gonna have to go with red velvet cupcakes! I’m in love with all things red velvet and a raw version would be amazinggg! Thanks for sharing your life and food/fitness advice with us!!
Would love to try a raw version of brownies!
mmmmmm I would love raw chocolate chip brownies – not larabar style type brownie substitutes either, real rich delicious gooey fudgy brownies
Raw funfetti sounds spectacular, seriously! Any kind or flavor of cake would be exciting, especially red velvet. If Starbucks could get those on their shelves…watch out! : )
Hmm….I would have to say chocolate chip banana bread!! I have tried…and let’s just say it was failure enough to not bring it to the work meeting…but enough of a gooey mess that i ate most of it!
How about a raw version of the Cheesecake Factory’s Red Velvet Cheesecake?? Mmm … my two favorites desserts blended together to perfection! That, or a lovely Cuban flan!!
RED VELVET CAKE!! YUMIEEEE
Oh gosh, I would be lost without your blog! Thank YOU for continuing to be an inspiration and a source of laughter (you’re too funny, seriously) for me and the rest of the blogging world 🙂
I would personally love to see some sort of cheesecake-themed treat made raw! You’re a whiz, I bet I would love it more than the real thing.
Ginaaaaa! saweet I can’t wait to try these moves this week!! I would love to see a raw version of vanilla bean cheesecake 🙂
Hi Gena,
Just wanted to let you know I love your playlists.They have powered me through many running miles!
I would love to see a raw Cheesecake:)
Hi Gina,
Just like cookies, everyone has a weakness for BROWNIES…u don’t need a special occasion to eat them, the perfect single serving squares do so much justice, u don’t have to worry about having eaten too much of something sweet/ dessert.Everyone from kids to adults love them…..it makes me weak in my knees…and it’s totally foodgasmic. When i go to Starbucks, the brownies in their goodies section scream to me, “Pick me up, take me home” :).
I have other favorites like tiramisu and pumpkin cheescake….but i like to see those as special occasion treats…an indulgence.
Thanks for the week three exercises.:)
I would love to see a raw version of brownies! They are my faav! 🙂
I’d like to try a raw fudgy brownie. No cakey stuff 🙂
I would LOVE to get a delicious taste of a raw version of…………… CARNIVAL FUNNEL CAKES! Yummmmmm
hmm…i think raw key lime pie would be amazingg 🙂
♥ lindsey
Hmmm…I would love to find a vegan/raw angel food cake!!! I think that is one of the desserts I miss most since becoming vegan. I don’t know if it is even possible…but it would be awesome if it was! 🙂 I also want to thank you for being so open and helpful to the world through your bloggy! I have learned and continue to learn so much! I heart you!
I’d love to see a good recipe for raw brownies! Those cookies look awesome!
raw pecan pie… even better raw sweet potato pecan pie…..
Raw Chocolate Flourless Cake!!!
I would love a healthified version of lava cakes! good luck with that one! 🙂
I’d like to try raw brownies with chocolate chips mixed in! Thank you so much for the Winter Shape-Up – I’ve been really motivated by the gym-free workouts!!
I would LOVE to try a raw molten lava cake. Yummmmm….chocolate…..
Ahahaha…my roommates make/eat funfetti cake at least once a week. My roommate even baked the other one a 4 layer funfetti cake for her birthday-OW!!!
I would love to see a carrot cake!! Yum. Or rice krispie treats!
Raw brownies or cheesecake or maybe both mixed together! ha yuuuum!
Those cookies look divine! You’re seriously a culinary genius. 🙂
ooooh i would absolutely love a raw tiramisu or double dark chocolate brownies!
mmmm i want to see a raw version of PIZOOKIE! since going vegan, ice cream is really the only thing i miss so a raw vegan pizookie would be to dieeeeeee forrrrrrrrr
If there was a raw version of funfetti, that would be raw-mazing! Who doesn’t love funfetti! I’d also love to see raw carrot cake. That is my absolute favorite!
I love all raw desserts, but cheesecakes are my fav!
xoxo
Raw s’mores! 🙂
A raw version of banana tempura, or banana wantons, yeah that may be tough but it’s one of my favorites!!