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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Would love to have raw version of chocolate cake!!
Awesome giveaway… I’d LOVE raw carrot cake with a GOOD version of cream cheese icing. Nums:P
Raw brownies!
Pretty, pretty please make a raw red velvet cupcake! YUMMY!
Oh my goodness I would LOVE to win won of your raw creations. you make my mouth water every single time I read your blog. I have “dehydrator” on my birthday wish list (and it’s not even until May!), but I would love to try what these cookies taste like. I guess the dessert I would love to see raw is a warm flour-less chocolate cake of some sort. I love anything from warm brownies and chocolate souffle to volcano cake. So anything like that would be amazing to try raw. Thanks for all the great advice and wonderful reads!
mmm a raw version of the best pumpkin cake that my aunt made. Pumpkin pie filling on the bottom, topped with cake mix and baked. sooo delicious.
Raw cupcake’s?? Raw black and white cookie’s? Mmmmm, both sound delish!
Lemon cupcakes, or any kind of cupcakes, really!
oh man tiramasu would be soooooooooo gooooood. (wiping the drool off of my mouth…)
My favourite dessert is creme brulee.. I can’t see making a raw version easy, but I’m sure it’d be delicious.
Raw fudge!!!
i would love to see raw brownies!! nice and fudgey… yummo!
any type of cake
if we don’t have a dehydrator is there any other way to make these cookies
I would love to see red velvet cake raw… I am sure you could make it super yummy!
I read lots of the comments, and now I can’t make up my mind because it all sounds so good! I think I am going to say blondies…
I would love a recipe for a raw creme brulee
Raw Cinnamon Rolls would be interesting!!
I would love to see choc cake in the raw. I grew up with choc cake birthdays and boo would I love a healthy version to give to my kids (when I have them). Your site is so amazing! You rock.
Raw…..brownies!
I would love to see a raw brownie.
I have been using variations of that workout since you first posted it! It’s my fave;)
I’d love a raw choc cream pie recipe!!
I would also love to see a funfetti type version. I am in love with funfetti cake and never let myself buy it, because let’ just say it would be disastrous! 🙂
Raw carrot cake with cream cheese icing!
I would like to see raw coconut cake. We had a coconut wedding cake and I’d love a raw version for our anniversary.
OMG! I would die for a raw version of cheesecake!
Thanks for week 3- I did it this morning and it was great! I’d love to see a raw version of dark chocolate mousse 🙂
Raw girl scout cookies: specifically thin mints or samoas. omg – i would die of happiness!
I would love to see a raw version of Ginger snaps…mmm
I would love a moist version of raw red velvet cake!
Hi Gina,
OMG, I would love a raw tiramasu!
I’d love to see a recipe for a raw peppermint patty! Thanks for the giveaway, these hearts look scrumptious!
Ohhh random number generator please pick me! I want to eat the yummy cookies!!
Raw Monster Cookies, as big as my face! 🙂 Your cookies look awesome!
Raw creme brulee! Not sure how you’d do the crunch sugar fired top, but if anyone can, Gina can. 🙂
Raw Mississippi Mud cake would be amazing…but probably impossible. 🙁
Those look great! Definitely a red velvet raw cake!
those cookies look amazing!!! i’ve always wanted to make raw reeses buttercups!
and i love your winter shape up routines-did #2 this am!
Those look super tasty!!
I’d love a raw version of a lemon poppyseed muffin… mmm mmm delicious!
I looooove all things pumpkin, so I’m going to have to go with pumpkin pie! Those cookies look amazing though! I’m drooling looking at the screen
I’d love to find a raw version of Peppermint Patties. They are SO bad for you but taste SO good. 🙂
I would say raw cupcakes and frosting!I’ve never had any raw cookies before…..I hope I win 🙂 Thanks for all the great workouts also- I’m always using your strength moves.
I’d love a carrot cake in raw form!
raw birthday cake remix from coldstone!!
I would love to see raw pancakes, because I’ve been on a pancake kick lately.
I seriously doubt I’ll win this, but I might as well put my hat in the ring, because your cookies look too amazingly yumlicious not to!
The one thing I would like to have made raw are cinnamon rolls. The tradition in my family is one giant roll that you cut like a cake. It’s pretty much an entire days worth of baking but so so worth it!!
oooooh, looks delish!!!
A raw pecan pie would be lovely!
I have a huge sweet tooth, so your raw cookies & esserts always interest me and bring me into the kitchen. I think I’d like to see some type of trifle ( 3 layer dessert).
I would love some raw brownies, or anything with chocolate in it for that matter!
Raw chocolate mint bars or peanutbutter fudge! I am a newcomer to your blog and I love it! Have a great day
Id love Amaretto brownies — my mom makes a non-raw version and they are delish!!