The Turkish Get-up is probably one of the best total body workouts. It is also probably one one the hardest. In this workout you will perform several different exercises that will enhance your ability to perform the Turkish get-up with skill and confidence. Today's workout spotlight is brought to you by Mark De Grasse of www.mymadmethods.com. This is day 20 in a series of workouts that are also sure to get you sweaty!
Saturday, November 10, 2012
Friday, November 9, 2012
Results: 11/09/2012
Results are slow forming, and for some they never come. When trying to lose weight, build muscle, or tone up you should give it time. Don't give yourself one month to lose 10 lbs! Never give yourself 2 months to gain 5 lbs of muscle mass! Why? You will get discouraged and lose hope if you don't see the results you want. The average person will lose 0.5 - 1 lb of fat per week, and losing more than 2 lbs per week can be dangerous. So before you get discouraged just remember what your goal is and keep your focus forward and your eyes on the road. You will see results if you give it time!!!!! It takes patience!
Sunday, November 4, 2012
Vegan Chocolate-Orange Bundt Cake: 11/04/2012
Susan Voisin has done it again. She has a wonderful pallet for delicious food. Here is a great recipe for any holiday season gathering. It is a vegan recipe that is sure to impress and surprise. Try it for your next holiday party or get together.
Nutrition information:
Makes 16 servings. With icing, as shown: 198 Calories (kcal); 1g Total Fat; (3% calories from fat); 4g Protein; 47g Carbohydrate; 0mg Cholesterol; 294mg Sodium; 3g Fiber.
Cake without icing: 167 Calories (kcal); 1g Total Fat; (3% calories from fat); 4g Protein; 39g Carbohydrate; 0mg Cholesterol; 294mg Sodium; 2g Fiber.
Chocolate-Orange Cake
1 1/2 cups unbleached flour
1 1/2 cups whole wheat flour (I used white whole wheat)
1 1/2 cups sugar
2 teaspoons baking soda
1 teaspoon salt
1/2 cup cocoa
1 teaspoon cinnamon
3/4 cup soy yogurt
1 teaspoon vanilla
2 tablespoons balsamic vinegar
1 1/2 cups water
1/2 cup fresh orange juice
2 tablespoons grated fresh orange peel
Chocolate Icing:
1/2 cup powdered sugar
1 tablespoon cocoa
2 teaspoons orange juice
1/4 teaspoon vanilla extract (or 1/8 tsp. if double strength)
--plus extra orange juice as needed
Orange Icing:
1/2 cup powdered sugar
1 teaspoon orange juice
1/4 teaspoon vanilla extract (or 1/8 tsp. if double strength)
--plus extra orange juice as needed
1 1/2 cups unbleached flour
1 1/2 cups whole wheat flour (I used white whole wheat)
1 1/2 cups sugar
2 teaspoons baking soda
1 teaspoon salt
1/2 cup cocoa
1 teaspoon cinnamon
3/4 cup soy yogurt
1 teaspoon vanilla
2 tablespoons balsamic vinegar
1 1/2 cups water
1/2 cup fresh orange juice
2 tablespoons grated fresh orange peel
Chocolate Icing:
1/2 cup powdered sugar
1 tablespoon cocoa
2 teaspoons orange juice
1/4 teaspoon vanilla extract (or 1/8 tsp. if double strength)
--plus extra orange juice as needed
Orange Icing:
1/2 cup powdered sugar
1 teaspoon orange juice
1/4 teaspoon vanilla extract (or 1/8 tsp. if double strength)
--plus extra orange juice as needed
Spray a Bundt cake pan with non-stick spray and dust it lightly with unsweetened cocoa. Preheat oven to 350F.
Combine the flours, sugar, baking soda, salt, cocoa, and cinnamon in a large mixing bowl. Add the yogurt, vanilla, balsamic vinegar, water, and orange juice. Beat by hand or with a mixer on low speed just until well-combined, about 1-2 minutes. Stir in the grated orange peel, and pour into the prepared pan.
Bake for about 30-40 minutes, until a toothpick inserted in the middle comes out clean. Cool in the pan for 10 minutes and then invert it onto a serving platter and cool completely.
When the cake is cool, make the icings. For each icing, mix the ingredients in separate small bowls. One half teaspoon at a time, stir in enough extra orange juice to make a drizzling consistency. Drizzle the chocolate icing over the cake, wait a few minutes for it to set, and then drizzle the orange icing.
Combine the flours, sugar, baking soda, salt, cocoa, and cinnamon in a large mixing bowl. Add the yogurt, vanilla, balsamic vinegar, water, and orange juice. Beat by hand or with a mixer on low speed just until well-combined, about 1-2 minutes. Stir in the grated orange peel, and pour into the prepared pan.
Bake for about 30-40 minutes, until a toothpick inserted in the middle comes out clean. Cool in the pan for 10 minutes and then invert it onto a serving platter and cool completely.
When the cake is cool, make the icings. For each icing, mix the ingredients in separate small bowls. One half teaspoon at a time, stir in enough extra orange juice to make a drizzling consistency. Drizzle the chocolate icing over the cake, wait a few minutes for it to set, and then drizzle the orange icing.
Nutrition information:
Makes 16 servings. With icing, as shown: 198 Calories (kcal); 1g Total Fat; (3% calories from fat); 4g Protein; 47g Carbohydrate; 0mg Cholesterol; 294mg Sodium; 3g Fiber.
Cake without icing: 167 Calories (kcal); 1g Total Fat; (3% calories from fat); 4g Protein; 39g Carbohydrate; 0mg Cholesterol; 294mg Sodium; 2g Fiber.
You can follow Susan on FaceBook or on her blog Fat Free Vegan Kitchen
Wednesday, October 31, 2012
Halloween 2012 Challenge: 10/31/2012
Today's workout is brought to you by The Spartan Race. The goal of this workout challenge is to time yourself and finish in as short a time frame as possible. If you need to you may take your time, but keep in mind that this is a challenge.
Power-Out / Power-Up
Burpees performed in sets of
1-2-3-4-5-6-7-8-9-10
Mountain Climbers performed of
1-2-3-4-5-6-7-8-9-10
Jumping Lunges performed in sets of
1-2-3-4-5-6-7-8-9-10
Burpees performed in set of
1-2-3-4-5-6-7-8-9-10
Beginners plan on doing set of 1-2-3-4
So how does this work? Well, on your first set perform one rep of each exercise. Second set do two reps. Third set do three. Got it. Go to it!
Power-Out / Power-Up
Burpees performed in sets of
1-2-3-4-5-6-7-8-9-10
Mountain Climbers performed of
1-2-3-4-5-6-7-8-9-10
Jumping Lunges performed in sets of
1-2-3-4-5-6-7-8-9-10
Burpees performed in set of
1-2-3-4-5-6-7-8-9-10
Beginners plan on doing set of 1-2-3-4
So how does this work? Well, on your first set perform one rep of each exercise. Second set do two reps. Third set do three. Got it. Go to it!
Tuesday, October 30, 2012
Halloween Candy Exchange: 10/30/2012
Every child and some parents look forward to the day of ghosts, gobblins, costumes, and sweet treats. Kids really enjoy going from house to house picking up scary little high fructose corn syrup candies whilst yelling trick or treat. Halloween for children is a magical time that is nearly as magical as Christmas. But if you are trying to teach your child good eating habits then Halloween could be a nightmare. Do you let your kids go door to door collecting sweet morsels? Do you wish that there might be a way that you could let your child collect that candy and then later trade it all in for something healthy? Looking for something fun that the kids could enjoy after Halloween? Well, I think this might be for you. Live Well Colorado has some great ideas to make this Halloween a happy, safe, and nutritious one; both on Halloween and after. Hope you get to check it out! Don't live in Colorado? Look into a similar project in your neck of the woods, or maybe you could become the force the tries to get kids in your state, city, or neighborhood to live well.
Have a very safe and delicious Halloween!
Sunday, October 28, 2012
Superfoods: 10/28/2012
Everyone is looking for their magic pill that will bring their youth back. What would you say if I were to tell you that there is a magic pill. And that the pill comes in the shape of various fruits and flavors? Oxidants (AKA: free radicals) live very well in the human body and love to attack your cells. Superfoods are full of anti-oxidants like vitamin A, C, E, lycopene, and flavonoids and love to attack these free radical oxidant agents of terror. Many studies out there show the benefits of anti-oxidents like: decreasing heart disease in women, lower cancer rates, blood pressure regulation, and reversing cell damage caused by oxidants that can make you look and feel older. Not to mention that many of these superfoods are mighty tasty. Help yourself to a serving today.
Thursday, October 25, 2012
Get Ripped: 10/25/12
As always, Scott Herman wants everyone to look their best and he wants you to do it in a fun and challenging way. In this exercise set up you will use 100% body weight exercises to get yourself pumped. This workout sounds like it might be easy at first, but looks may be deceiving. One thing for sure is that it will give you a great workout that will challenge your muscular strength and endurance. Good luck and have a great time. As always, we must give a high five and thank you to Scott Herman for creating yet another amazing and challenging workout.
Reps and Exercises:
The challenge for this workout is to do 3 rounds as quickly as possible. You might notice that Scott does body weight squats instead of air squats, but at he mentioned before that you may make alternatives. Take it at your own pace and work hard, but don't kill yourself.
Round 1 - 3
Bear Crawl (40 feet)
Air Squat (45 reps)
Push-Up (25 reps)
Video:
Reps and Exercises:
The challenge for this workout is to do 3 rounds as quickly as possible. You might notice that Scott does body weight squats instead of air squats, but at he mentioned before that you may make alternatives. Take it at your own pace and work hard, but don't kill yourself.
Round 1 - 3
Bear Crawl (40 feet)
Air Squat (45 reps)
Push-Up (25 reps)
Video:
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