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

    tapioca ๐Ÿ™‚

  2. hemp jogger on February 1, 2010 at 1:12 pm

    BROWNIES! though i like pretty much every dessert known to mankind, those have to be my favorite.

  3. Kieri on February 1, 2010 at 1:13 pm

    Carrot Cake is my all time favorite and would be AMAZING! Also I think a Brownie would make a good dehydration candidate ๐Ÿ™‚ Read your blog every day!

  4. MareBare on February 1, 2010 at 1:14 pm

    How many times to we do the advanced workout? 10-15 reps for each one?

    • Fitnessista on February 1, 2010 at 1:15 pm

      yup, that’s perfect ๐Ÿ™‚

  5. Krissy on February 1, 2010 at 1:14 pm

    More variations of raw cookies for me!

  6. Katie on February 1, 2010 at 1:15 pm

    I would also love to see brownies! Yum!!!

  7. MareBare on February 1, 2010 at 1:15 pm

    Oh and I’d love to see a raw version of red velvet cake- drool!

  8. Laura on February 1, 2010 at 1:16 pm

    peppermint patties & mounds–

  9. Lizzie J on February 1, 2010 at 1:16 pm

    I’d looove to see a raw version of a chocolate bomb cake! That’d be soo yummy!

  10. Stephanie on February 1, 2010 at 1:16 pm

    I would love to see a raw version of anything chocolate! I know it’s out there, but I’ve never gotten a chance to sample it. What a cool idea ๐Ÿ™‚

  11. Kat on February 1, 2010 at 1:18 pm

    Thank you so much for the workout! I will be using that tonight.

    I would love a raw version of bananas foster- my absolute favorite dessert! Yum!!!!

  12. Amanda (Two Boos Who Eat) on February 1, 2010 at 1:19 pm

    I’d love to find a recipe for the perfect raw cheesecake!

  13. Jen F. on February 1, 2010 at 1:20 pm

    Thanks for posting the work out moves G! I’d heart to try a coconut macaroon….

  14. Heather on February 1, 2010 at 1:20 pm

    I would LOVE to see a raw version of creme brulee.

  15. Angela (The Lady Loves to Eat) on February 1, 2010 at 1:21 pm

    brownies!! I love brownies and could probably eat a whole batch so I don’t make them haha! I raw version would be amazing!

  16. Lauren on February 1, 2010 at 1:22 pm

    Hmmmm….how about carrot cake!!!
    Lauren

  17. valerie on February 1, 2010 at 1:22 pm

    I would love to see a raw german chocolate cake! Yummy!

  18. Mary on February 1, 2010 at 1:22 pm

    Choc chip cookies!

    I wish I had your measurements. I get flat when I’m thin. Which is ok, too.

    • Fitnessista on February 1, 2010 at 1:32 pm

      haha wait, what do you mean??
      the cookies?

  19. Jocelyn on February 1, 2010 at 1:22 pm

    pecan pie!!!!!!!!

  20. Jami on February 1, 2010 at 1:25 pm

    Someone said carrot cake and I would have to agree. It’s my favorite desert of all time!

  21. MeggyD on February 1, 2010 at 1:26 pm

    Mmmmmm! I’d love to see RED VELVET cake! mmm. I’m hungry now.

    Thanks!

  22. Lesley on February 1, 2010 at 1:26 pm

    is it possible to have a raw version of rice krispie treats? yum!!

  23. Therese on February 1, 2010 at 1:27 pm

    Next time you are in O-town you need to do a bloggie get together….I would have loved to meet you!

    I would love to try ANY raw dessert…I’ve never had one (other than fruit I guess lol) so your cookies would be a perfect strat ๐Ÿ˜‰

    • Fitnessista on February 1, 2010 at 1:33 pm

      hey girl,
      i’ll definitely do a meet-up next time i’m in orlando! we’re only 3 hours away and i have family there, so we visit pretty often ๐Ÿ™‚

  24. Diana on February 1, 2010 at 1:27 pm

    I’d love to see a raw version of the peppermint patty (I saw some bloggers doing peanut butter cups from scratch, and peppermint seems like it could be done somehow)! Thank you!

  25. Brittany on February 1, 2010 at 1:29 pm

    Brownies are the best dessert!!

  26. Heather on February 1, 2010 at 1:30 pm

    THANK YOU for all that you do Gina! I genuinely look forward to reading this every day.

    I’d love to see a raw version of pumpkin pie! That would be heaven on earth. [:

  27. Karyn on February 1, 2010 at 1:31 pm

    i’d love to see a raw version of oatmeal raisin cookies. yummy!

  28. Kendall on February 1, 2010 at 1:32 pm

    Cinnamon Rolls! Best sweet thing EVA!

  29. Kristi on February 1, 2010 at 1:38 pm

    I’m going to have to go with Funfetti cake also! That’s my birthday cake every year!

  30. Anne on February 1, 2010 at 1:39 pm

    Great giveaway! I would have to say I’d like to see a raw version of coconut cake – yum!

  31. Michelle on February 1, 2010 at 1:43 pm

    I would love to see raw creme brulee! and vegan too!

  32. audrey w. on February 1, 2010 at 1:44 pm

    raw tiramisu would be pretty delish i bet!

  33. Olivia on February 1, 2010 at 1:44 pm

    What a great give-a-way!! Those cookies look awesome! I need a dehydrator!!

    I would say tiramisu! I have no idea how it could be done, but I don’t doubt that you’d be able to pull it off! Brownies sound awesome though too!

  34. Kaye P on February 1, 2010 at 1:44 pm

    I would love to have a thick piece of Godiva Cheesecake a la Cheesecake Factory. That stuff is killer, literally, I feel like I might experience rapture whilst eating!

  35. mel on February 1, 2010 at 1:46 pm

    Brownies!!

  36. Kelly on February 1, 2010 at 1:47 pm

    Hmmm…I have such a sweet tooth, so it is hard to narrow it down, but probably raw carrot cake.

  37. karla on February 1, 2010 at 1:47 pm

    smores!! that would be amazing!

  38. sandy on February 1, 2010 at 1:48 pm

    raw strawberry shortcake pls!

  39. Denielle on February 1, 2010 at 1:48 pm

    I would love to see a raw coconut cream pie!

  40. Hallie on February 1, 2010 at 1:50 pm

    Hmm…vanilla cake with chocolate frosting!

  41. AnneW on February 1, 2010 at 1:53 pm

    Raw Mocha Cheesecake!!! Yummm

  42. Erin on February 1, 2010 at 1:53 pm

    I would love a raw version of smores…

  43. Heather @ Get Healthy With Heather on February 1, 2010 at 1:57 pm

    I’d love to have a raw (and healthier) version of peanut butter chocolate no bake cookies

  44. Erica on February 1, 2010 at 1:58 pm

    I would love a raw version of tiramisu!!

  45. Jessie (Vegan-minded) on February 1, 2010 at 1:58 pm

    Those raw cookies look delicious! I would love to see a raw oreo cookie recipe, yum. ๐Ÿ™‚

  46. Katie O. @ Fit to Wed on February 1, 2010 at 1:58 pm

    That dough looks fantastic! Raw cheesecake, please ๐Ÿ™‚

  47. Chelsea on February 1, 2010 at 2:00 pm

    More cookies!!

  48. Shelly on February 1, 2010 at 2:01 pm

    I’d like to see a raw tiramisu!

  49. Lauren on February 1, 2010 at 2:02 pm

    Some sort of raw tiramisu might be interesting!

  50. Dee on February 1, 2010 at 2:03 pm

    Raw cheesecake? What about Cheesecake factory style cheesecake in the raw?

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