Pie!

Hi Folks,

Last night we had a petite farewell dinner for some friends. I love baking, so I said I would bring a dessert. In looking around for something light and healthy, I stumbled upon this gem: frozen raspberry pie.

 

Not only was it super easy to make, it also was super delicious and not highly caloric. To make you’ll need:

one pre made chocolate crumb pie shell
1 16oz package of frozen raspberries
2 T lemon juice
2 eggwhites
1/2 tsp cream of tartar
1/2 cup granulated sugar

You begin by bringing a small saucepan with water in it to a gentle boil, not roaring. Then combine the eggwhites, sugar and cream of tartar in a bowl. Place this over the gently boiling water and mix with hand mixer for 10 minutes. You want stiff peaks to form and for the eggs to reach 160F. I just set a timer, and called it good after 10 minutes. Take that off heat and let cool. Meanwhile put the raspberries and lemon juice in a blender and blend until smooth. Mix the raspberry mixture in with the eggwhites and then pour into pie shell. I decorated mine with some fresh raspberries at this point, and then stick it in the freezer for at least 5 hours.

Let me know if you try it 🙂

kara.

Leg Day, 3/27/2012

Circuit 1 (four times)

  • leg extensions on machine, 90lbs (x15)
  • Spin bike:
  • 1 min, sitting
  • 30 sec, standing
  • 1 min sitting
  • 30 sec standing
  • 1 min sitting
  • leg throws with partner, see video (x20)

I definitely recommend throwing your partner’s legs a little to the side a few times, to work in some obliques!

Circuit 2 (four times)

  • Butt-kicks (x40 – that’s 20 each side) – jog in place, but kick your butt with your heels on every step.  Great for hamstrings.  Warning: sometimes causes butt-bruising, if you’re a bit too enthusiastic.  😉
  • Side plank with leg-lifts (x10 each side)
  • Overhead squat, 55 lbs for me (x10) – replace with back squat if you’re injured/unsure, or use a dowel in place of the bar.

Circuit 3 (four times)

  • Cable row + squats on Bosu Ball, remember this? (x15)
  • Power (forward) lunges with 25-lb plate (x10 each side) — PUSH OFF OF YOUR HEELS.  I have to constantly remind myself of this.
  • calf raises on wood block, with two 15-lb kettlebells (x20)

-Amanda

Weekend Diet Fail Confession

So it’s Tuesday, and I meant to confess yesterday, but I was too busy working out.  😉

This weekend was a TOTAL DIET FAIL.  I mean, I guess it could have been worse, but my chocolate cravings definitely got the best of me, especially on Saturday.  I’ll publicly recount what I ate both days, as punishment.

Saturday

Breakfast: two egg omelette with onion, ham, and part-skim cheese, two corn tortillas, with a little jelly on each one.  Water.

Snack/Lunch?: amazing cupcake from Safeway.  It looked very similar to this one (note the giant heap of frosting).Dinner: Chicken and Leek Stroganoff (ahem, heavy cream).  Juice of some kind.

Snack: at the movies, a box of Raisinettes, except for the 2-3 handfuls mercifully shared by my Beau.

Sunday

Breakfast/Brunch with friends: Mocha (full fat!!?), scrambled eggs with greasy sausage, small helping of roasted breakfast-style potatoes, FRENCH TOAST.  (wtf)

Dinner: Delicious baked tilapia with spicy tomatoey sauce, over brown rice.  This was healthy, at least, but too large a serving for sure.  One Samoa.  DAMN YOU, GIRL SCOUTS!!

So, after writing it all out, it doesn’t seem all that bad, but it’s definitely not what I’ve been doing, and I know it set me back a bit.  So yesterday I was really well-behaved.  Just had coffee for breakfast, a reasonable serving size of the leftover Chicken Stroganoff for lunch, one piece of whole-wheat bread with PB (before my workout – TurboFire: Fire45), and then a big salad for dinner.  Much better. Today, I’ve started with an egg-white spinach wrap and a skinny mocha from Starbucks.  I have leftover salad for lunch. I even remembered my protein for after today’s workout (which I will post later, of course!).  I’m thinking there might be some leftover tilapia in my Dinner-future. This time, a smaller serving.  😉

What’s your vice, when it comes to food and snacking?  How do you avoid temptation?

-Amanda

 

Cardio + Legs + Abs

Today was quite the day for me.  Long. Frustrating.  Nerve-wracking.  I had to haul 100lb+ of hardware worth over $400k on a cart over gravel.  It was a trying day.  It was safe to say that I was looking forward to removing some aggression and gettin’ sweaty at the gym by the end of the day.   Again, BodyRockers inspired me.  My arm is still quasi lame, so I tried to incorporate moves that my lower half could handle.  Hope you enjoy.

Cardio/Legs

50 seconds of activity, 10 seconds rest. I set my phone timer for 30 minutes and used each minute for a new activity

Repeat 5 times.

Squat Jumps – Alternating normal to sumo, then back to normal
Squat Twists – Squat down with small bar + 10lbs ea side, but rotate the bar side to side each time you squat like below. Try to squat so the bar hits the ground.

Jumping Lunges – Alternating side to side
Box steps with a knee drive – like here.
Split Lunges – with the same bar for the squat twists, alternating legs

Finally kettlebell swings with a 20lb bell.

The jumping lunges kinda got to me during the fourth rep and I switched to alternating forward lunges instead.

Abs!

I planned on 3 times with 10ea. move, but only got to do two because the gym closed 😦
– Side plank hold, Triangle in Pilates, for 30 seconds
– Tuck abs from before, but only bring up one leg at a time alternating legs
– Side V Crunches like below. Try to rotate your body, so you are more on your side that the girl below.

– Restitance band abs – place the handles around your toes and pull band towards you to increase resistance.  Start by doing a reverse crunch and lift your legs up, pull the bands towards you as your legs go up.  Then crunch up to you toes and pull the bands down as you go up.

Leg Day, 3/19/2012

Happy Monday!  Today I’ll be doing a leg day with Ella.  Kara is stuck at work late, so she may join us toward the end, or do her own thing at the gym later on.  Not gonna lie, there is some serious repetition in here from our last leg day.  I’ve changed a few things around — Circuit 2 is going to be really tough!  And that last circuit is the Half Cindy that we learned from CrossFit.  Can you tell I’m obsessed with my pull-up goal!?

Circuit 1 (four times)

  • back squats, 65+ lbs (x10)
  • deadlifts with small bar plus two 10-lb plates (x10)
  • Windshield wiper abs (x20)

Circuit 2 (four times)

  • Squats on the machine, add 50 lbs (x10)
  • Calf raises on the machine, same weight (x20)
  • Walking plow lunges, two 10-lb dumbbells (x20)
  • Stability Ball pikes (x10)

Circuit 3 (AMRAP, 10 minutes) – “Half Cindy”

  • jumping pull-ups, from a box (x5)
    • edit: we ended up doing seated cable rows instead (x10) because no pull up bars were available.
  • pushups (x10)
  • air squats (x15)

I figured I’d get a few arm things in there, since Kara probably won’t be joining us, and I think her arm is still funky.  Poor Ella suffers as a result of my madness — but she’s such a strong player!  I love working out with her too.  =)

-Amanda

Update, RESULTS OF AMRAP:  Ella completed 6 rounds + all the way through the pushups, and I completed 6 rounds + all the way through 14 air squats.  SO CLOSE to 7!

CrossFit – Our First Non-Elements Class

If you’ve been following along, you may know that Kara and I completed our 3 CrossFit Elements classes this month.  Last week we attended our first normal CrossFit class, and it was awesome.  Such a great workout.  Here’s what we did:

Warm up

  • 400-meter run
  • Up-and-overs (Anyone remember what these are really called?) with a dowel, see video (x5 in each direction)
  • Windmills with a dowel, see video (x5in each direction)
  • Overhead squat with a dowel
  • Lizard/Plank Stretch, alternate between the two, see this video at 0:32  (x5 each side)
  • Pigeon Stretch (x5 each side)
  • Goodmornings with dowel (x10)
  • Flagpole lat stretches (x10)
  • Leg swings, foward and backward (x10 each leg)
  • Leg swings, side to side (x10 each leg)
  • Dive bombers, see video (x10)
I realize the screenshot for this video is a bit, uhhhh, provocative. I promise, it’s not porn.  Well, at least, it wasn’t intended to be.

Strength

Overhead Squats, 2-2-2-2-2   (That just means 2 reps, 5 times, increasing weight as you go)

Amanda: 45 – 50 – 55 – 60 – 65 lbs, respectively.

Kara: 45 – 50 – 50 – 55 – 55 lbs, respectively.

WOD (Workout of the Day — that’s right, we’ve only just begun…)

“10 to 1” Overhead Squats

“1 to 10” Bar-facing Burpees (this is a burpee where you start facing the bar (duh), and instead of jumping just vertically, you jump over the bar to the other side for the next burpee)
So it looks like this, in sequence:
10 overhead squats
1 burpee
9 overhead squats
2 burpees
8 overhead squats
3 burpees
.
.
.
until you get to…
.
.
.
1 overhead squat
10 burpees

I did 55 lbs for the squats, and Kara wisely decided on 35 lbs because the nerve running from her shoulder to her thumb was causing her arm to feel numb from the strength piece of the workout.  Poop on injuries.  Poop on them!

I wrote down 6:56 for my finishing time, but I just know that I can’t be right. I must have finished in 16 minutes, 56 seconds.  I was DEAD, and I know Kara was too, finishing around 17:50.  We kicked ass.

I’m hoping we can get back to CrossFit Los Gatos again soon, but both of us are concerned about the cost of membership.  I keep meaning to email the guy who runs the place, about getting some kind of specialized low attendance membership.  I definitely want to come back, but this gym is really far away.

-Amanda

Full Body Day, 3/15/2012

I didn’t have time to post our workout before we hit the gym yesterday (crazy workday!), so I’m just getting it up here now.   I made a full-body day since yesterday was the only day I’ve been able to work out this week (ew), and I want to avoid neglecting an entire set of muscles for a week.  I was sick for a couple of days, and then had plans with friends on Wednesday and tonight in San Francisco (woo!). Also Kara’s arm was still a little jacked from those overhead squats last week, so I figured she’d be cool with doing more leg stuff even though she’d done some on her own the night before.  For some of the upper body exercises, she made substitutions (shown in red) to accommodate her injury.  Hopefully she’ll feel back to 100% next week!

Circuit 1 (four times)

  • jumping pull-ups from a step + 1 level (x6) — I’m excited about my pull-up improvement over the last couple of months!
    • Kara’s sub: one-legged deadlifts with two 15-lb dumbbells, (x10 each leg)
  • walking pendulum lunges, with two 10-lb dumbbells (x10)
    1. holding weights at your sides, step forward into a lunge with your right leg.
    2. push backward up to your original standing position
    3. then lunge backward, still with your right leg
    4. lunge forward again with your right leg, and this time come forward to standing in a new spot on the floor
    5. from standing, start the same process, lunging forward and backward on your left leg this time
    6. Alternate legs.  You will do a total of 30 lunges: 20 forward, and 10 backward.
  • star abs (stolen from Kara’s workout on Wednesday) (x10)

Circuit 2 (four times)

  • Treadmill
    1. Walk for 30 sec
    2. Jog for 30 sec, 0 incline
    3. Jog for 30 sec, 2.0 incline
    4. Jog for 30 sec, 0 incline
    5. Jog for 30 sec, 2.0 incline
    6. Jog for 30 sec, 0 incline
    7. Walk for 30 sec
  • Scissor legs, see video, skip to 2:47 and try not to laugh (x20)
  • bench press (x10)
    • Kara’s sub: box step-ups with knee drive, see video.  Two 10-lb dumbbells (x10 each leg)

Circuit 3 (4 times)

  • Get down, get ups on Bosu Ball (x15) – like this, but faster
  • Upright row + overhead press, two 12-lb dumbbells (x10)
    • Kara’s sub: curtsy lunges, two 10-lb dumbbells (x10)
  • Sumo squat + bicep curls when you’re coming up from the squat, two 10-lb dumbbells (x10)

We blasted through this workout pretty fast.  I think it took exactly 50 minutes. It was just Kara and I, and typically we can finish a lot faster with just the two of us — never got in each other’s way. Score!

-Amanda