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. Jennifer on February 1, 2010 at 12:12 pm

    Well…considering I LOVE chocolate chip cookies…these cookies look just fabulous!

  2. Julie on February 1, 2010 at 12:14 pm

    Raw cheesecake…oh yeah baby

  3. Jackie on February 1, 2010 at 12:14 pm

    I think raw red velvet cup cakes would be cool, and also 3 milk cake but I don’t know how that would turn out! Oh and btw I’m lovin the winter shape up, thanks!

  4. ashley on February 1, 2010 at 12:14 pm

    Raw Carrot Cake would be amazing and honestly, that raw cookie dough looks like something out of my dreams too. LOVE cookies!

  5. Laura on February 1, 2010 at 12:15 pm

    Hello! I would love to have a recipe for a raw version of apple pie ๐Ÿ™‚ Yum Yum Yum

    PS – I love your breakfast cookies. They rock my world.

  6. Dani on February 1, 2010 at 12:15 pm

    I’ve always wanted to try a raw dessert! A raw tiramisu would blow my mind (if it is even possible??)

  7. Maggie on February 1, 2010 at 12:21 pm

    I would have to vote for brownies — a classic!

  8. Madame Cur on February 1, 2010 at 12:21 pm

    Hi! I have enjoyed your blog for some time and made the breakfast cookie a regular part of my morning!

    I would enjoy some sort of raw variation of peanut butter cookies. This seems very possible.

  9. Sarah on February 1, 2010 at 12:22 pm

    Gosh, I think a smores-type thing would be delish! But I totally feel you on the funfetti cake. Nom nom nom…

  10. Chantal on February 1, 2010 at 12:23 pm

    Yay raw cookies! And I’m of the belief that there is very little in the raw food world that actually can’t be done! But I think along the lines of your funfetti cake, I’d really like to invent a raw version of M&Ms… though I can make raw chocolate, it’s the sugary colored coating that makes it that wonderful crunchy which goes with trail mixes and popcorn!

  11. Courtney on February 1, 2010 at 12:24 pm

    I would love a raw funfetti cake!

  12. Michelle C. on February 1, 2010 at 12:24 pm

    I would love to have raw white chocolate macadamia nut cookie! or tiramisu…mmmm

  13. Allison on February 1, 2010 at 12:25 pm

    Those cookies look fantastic! I’d have to say probably German Chocolate Cake! Can you imagine that raw??

  14. Ellie on February 1, 2010 at 12:26 pm

    Mmmmm…raw cheesecake!

  15. Katheryn on February 1, 2010 at 12:26 pm

    Anything with chocolate. That’s always my treat of choice. Or a chocolate and peanut butter combo.

  16. junghwa on February 1, 2010 at 12:26 pm

    i would love to see raw version of apple pie!

  17. Tara on February 1, 2010 at 12:28 pm

    I say…. raw fig cookies!! Ready for Week 3!! Thanks Gina!!

  18. Emily on February 1, 2010 at 12:29 pm

    Hey Gina! I think I’d really like to have raw cheesecake. Its one of those things that I’ve always loved, but have cut wayy back on! I can’t remember the last time I had any. Thanks for this awesome giveaway! ๐Ÿ™‚

  19. Sam on February 1, 2010 at 12:29 pm

    Raw brownies sound like they would be good. Or raw brownie batter bites? Everything you have made so far looks amazing though!

  20. Divya Vikram on February 1, 2010 at 12:30 pm

    I am new reader of your blog.Love your exercises! I would love a raw version of cheesecake!

  21. ida on February 1, 2010 at 12:31 pm

    I would love to try any raw dessert, but banana pudding would be at the top of my list for sure!

  22. kathleen on February 1, 2010 at 12:35 pm

    i guess it’s technically not a dessert but i would love to see a raw version of a latte… is that even possible?

  23. Deirdre on February 1, 2010 at 12:35 pm

    A raw version of Creme Brulee would be awesome. It my favorite eat only once in a while dessert.

  24. Susan on February 1, 2010 at 12:36 pm

    I’d love to see a chocolate ice cream or even crisps like doritos or pringles done raw for when friends call over. Well done on your fab blog Gina, it’s great, love reading it.

  25. Amy on February 1, 2010 at 12:36 pm

    I would love to see a raw version of brownies! YUM-O!

  26. stephanie on February 1, 2010 at 12:38 pm

    I’d love to see raw rice pudding!

  27. Erin W. on February 1, 2010 at 12:38 pm

    I would love to see a raw recipe for carrot cake. It’s my fave!!

  28. Kendra on February 1, 2010 at 12:40 pm

    How about banana pudding? With rawnilla wafers!!

  29. Freja on February 1, 2010 at 12:40 pm

    What a cool giveaway! Oh man I would love to see a cheesecake recipe made into raw form…. Strawberry cheesecake is my fave, but chocolate would suffice too! ๐Ÿ™‚ hehe.

  30. Morgan on February 1, 2010 at 12:42 pm

    I would absolutely love to try a raw carrot cake! its my fav.. Raw frosting OMG!

  31. Kelly Franks on February 1, 2010 at 12:43 pm

    My favorite desert is oatmeal raisin cookies. This is such a fun giveaway. All your raw cookie creations look amazing!

  32. Amy on February 1, 2010 at 12:49 pm

    Considering how AMAZING these look, I’d say I’d love to try raw chocolate chip cookies. But probably my favorite dessert of all time is lemon meringue pie. I’d be interested in trying a raw version of that. Not sure how it would work, but a girl can dream!

  33. Jenny @ nutmegger on February 1, 2010 at 12:49 pm

    I looove carrot cake so that would be amazing!

  34. Sarah @ Fitography on February 1, 2010 at 12:50 pm

    I just made white chocolate chip macadamia nut cookies over the weekend. Sinfully delicious! I would love to find a raw recipe for them.

  35. kate on February 1, 2010 at 12:51 pm

    BREAD PUDDING!!!!

  36. Brooke on February 1, 2010 at 12:52 pm

    Raw Pumpkin Pie would be yummy!

  37. Emily on February 1, 2010 at 12:52 pm

    Chocolate lava cake!!!

  38. maggie on February 1, 2010 at 12:56 pm

    Pick me pick me! I was actually thinking about making a raw cookies and cream cake! Love to see that ๐Ÿ™‚

  39. FoodCents on February 1, 2010 at 12:58 pm

    Oh my, hard to pick just one. Carrot cake, cheesecake, ice cream sandwiches:)

  40. Nicole on February 1, 2010 at 12:58 pm

    Is there a raw bread pudding??? That would be amazing. Also how many reps do you do for the circuit you wrote out for int./adv.??

    • Fitnessista on February 1, 2010 at 1:05 pm

      i’d do 10-15 reps
      no clue if there’s a raw bread pudding, but i’m off to google ๐Ÿ˜‰

  41. Sarah on February 1, 2010 at 12:59 pm

    Definitely raw carrot cake!

  42. Krysta on February 1, 2010 at 1:00 pm

    I love dessert (such a sweet tooth) so I love hearing about raw ice creams, and cookies! I also loooove cheesecake so a raw version would be heavenly. Or also those magic bars. Those too!

  43. Andrea on February 1, 2010 at 1:02 pm

    Hi Gina! I am a new follower and big fan of the blog. I figured I better stop lurking if there’s any chance for me to one of your lovely treats!

    I would love to try a raw version of molten lava cake! Yum!

  44. Kristin on February 1, 2010 at 1:03 pm

    I would LOVE to try raw apple pie or red velvet cake!!! ๐Ÿ™‚ The dough that you made for the heart-shaped cookies looks so delicious…I think if I made the dough it would have ended up in my stomach before it made it to the dehydrator!

  45. Amanda Jewell on February 1, 2010 at 1:07 pm

    oooooOOOOooooo I’d love to have some of these cookies! Congrats on Jan 2010 success! I’d LOVE to see a raw chocolate croissant!!!!!

  46. Bella on February 1, 2010 at 1:08 pm

    Nanaimo bars! I have no idea if this is possible, but they were my favourite when I was a kid.

  47. Brianna on February 1, 2010 at 1:09 pm

    Most deff Red Velvet Cake!!! Yummy yummy.. I also would loooovve the Funfetti Cake.. one of my faves

  48. Renata (Canadian Food&Nutrition Manager/Trainer) on February 1, 2010 at 1:10 pm

    Should’ve probably put this in the Breakfast cookie section but oh well!
    Just wanted to suggest to all newbies to NOT MESS TOO MUCH WITH THE SIZE of the breakfast cookie that Gina has set out(be creative and experimental but don’t make it too small!). I thought since I’m really wanting to slim it down by April for my 2 year old son’s pool party, I would do a half portion (my regular ones comes in about 550cals). NOT A GOOD IDEA! I was so famished by 11am that I ate twice what I normally would have. DON’T SKIMP ON THE CALORIES when you are training or it will bite you in the butt big time!!!!!!
    Needless to say I will be making my regular full portion tomorrow. Thanks for motivating me daily, Gina! Hearts!!

  49. Julia on February 1, 2010 at 1:10 pm

    I would love to see raw vegan red velvet cake! I have some health problems so I can’t eat the real stuff and would be over the moon if there was a version I could actually eat!

  50. Jackie on February 1, 2010 at 1:11 pm

    Hmm….strawberry short cake!

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