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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Tiramasu or creme brulee for sure… I’m not sure that would be possible but if anyone could make it happen, it would be YOU!
Good Morning! if you can figure out a raw red velvet cupcake….. omg red velvet is my weakness!!! (its going to be our wedding cake) thank you for the opportunity to try your creations!
I’d love to try a raw ricotta strudel.it’s pretty health-ish anyway if compared with other desserts,but it might be even healthier!i’d love to try a raw version!
I’m going to have to agree with you on the funfetti. Those rainbow flecks just make my inner 9-yr-old so happy.
I would love to try a raw version of chocolate brownies! Awesome giveaway!
Hey there! I am a new reader to the blog and I am loving it so far. I’m trying to eat healthier and more exciting and you have been helping! I am a huge brownie person! Anyway to make a healthier brownie and I’m in! Those cookies look AMAZING! Keep up the good work! (by the way….I am also TOTALLY addicted to ZUMBA…I Zumba it up 3 times a week…I would do it everyday if my gym offered it!)
OOO This is a tough decision but how about a raw apple pie!
Totally rice krispie treats – I think making them raw is impossible but if you do it…
Definitely carrot cake!
I would love to try raw brownies!
Oreos!
I want to see raw espresso chip ice cream cake! or raw molten chocolate cake! how would you even do THAT??!!!
oh yum! i would love to try some combination of chocolate, almond butter and raw pretzel(??)!
Those cookies look so good. I’d have to say I’d love to try raw carrot cake…mmmmm
I’m all about some raw strawberry shortcake!
Oh my gosh, those cookies look amazing! I would have to say that a raw coconut custard pie would rock my world:)
Yeah, that dough looks pretty spot-on! My tummy is grumbling at work after reading about them. 🙂
I would LOVE to see what a raw cheesecake would taste like. I didn’t realize how fun raw desserts were until I ate at a raw restaurant near Orlando called Cafe 118 … they had an incredible raw “pumpkin pie” that was actually made with carrots! Mmmmm
Those cookies look delish! I’m going to have to go with a Raw creme brulee…the mystery of getting a raw brulee topping boggles my mind!
Three words: red velvet cake:)
Oh, and I probably wouldn’t complain if there were a frosting component.
Thanks, darling:)
Those look delicious!! Raw funfetti does sound absolutely amazing!!!
i’d have to go with red velvet cupcakes with cream cheese frosting [as someone else said] – or really just the cream cheese frosting – that makes anything a million times more delicious 😉
a nutella-stuffed crossiant (does that count as dessert? 🙂
Raw brownies would be awesome! And dangerous ’cause I’d still probably eat too many 🙁
mmmm cookies!
I’d love to see a raw version of brownies! I love a chocolate fix.
I am dying to try those cookies! I did a semester abroad in England, and my favorite dessert by far is Sticky Toffee Pudding. If you could pull off a raw version of that, you’d be a superstar!
A raw espresso brownie. I have never had a raw dessert before.
Would love to see a raw version of red velvet cake! yum!
Those cookies look YUMMY! I would die to try OrEoS =] Can you imagine?? That would be a dream come true!
I would love to see my favorite Christmas cookie remade, shortbread with the little cherry on top. that would be the most bestest one ever. And i would love to try your raw cookies, i need a dehydrator to be able to do those, one day.. one day.
Yum! Those cookies look ridiculous Gina!
I would love to see a raw version of ice cream sandwich:)
Raw cannoli!
maybe a raw cinnamon roll? bonus points for a cream cheesy filling like cinnabon does so well!
Tiramisu!!
i’m thinking… a raw cinnamon roll? bonus points for a cream cheesy filling like cinnabon does so well!
A raw cheesecake would be awesome!
Mmm someone else wrote red velvet cupcakes – LOVE to see that!!
Also – fabulous toned legs in those pictures!!
raw cheesecake!?!?! would that even be *possible*!?!??!?!?!
that or yellow cake/chocolate icing ;).
A raw brownie……..but now that I say that, I bet there is probably a version floating around…now I will have to go research 🙂
CONGRATS! I would love to see a raw pineapple upside-down cake. Definitely my weakness.
Those look delicious. I would love some saw red velvet cake. Yum
My mouth is already watering…raw chocolate brownies would be amazing!! What can I say – I am female and love my chocolate!!
They look like they have a lot of “real” cookie texture..i’ve yet to try something raw like that. I’ve only had the raw revolution bars and theyre too date-y/gooey.
so i would looovee to try these ! 🙂
Either red velvet cake or fudge-y cheesecake brownies! Going more towards the brownies, but either would be amazing raw.
Would love to try a raw chocolate layered cake with chocolate icing if that is possible.
Thanks for the exercises and also for showing the correct way to do them.
Your blog is great!
Thanks for the kind gesture and the great week 3 workout! I can’t wait to do it tonight and I love that almost all of them can be done with just weights. I SO need to invest in a ball but my NYC apartment doesn’t have space! 🙁
I’d love to see either a raw carrot cake or blondie. (If there’s a blondie already then OOPS!)
mmmm…raw funfetti would be amazing! or raw cake truffles!
Raw chocolate lava cake or red velvet cupcakes!! MMM
The Winter Shape Up exercises look great this week! Hmm, I’ve never tried any raw sweets before, and I’m a HUGE cookie dough fan, so I’d love to try out some of your raw cookies!
I would say chocolate eclair – thats one of my favorite desserts! Those cookies look so good!!
I would love to have a raw dessert version of banana bread pudding!