Month: June 2013

Revolution Workout of the Day

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If you are looking for a high-intensity, whole body workout that will torch calories and keep your metabolism revved up for hours, this is it. Make sure you start each workout with a warmup, consisting of 5-10 minutes of cardio (walking/ jogging/ biking/ calisthenics) and dynamic stretching and joint mobility work. Then begin!

10 Minutes: Complete one round of the below exercises at the start of each minute for 10 minutes. If you finish early within each minute, rest until the start of the next round:

Overhead press – dumbbell x 10
Mountain climbers x 10
Squat jump x 10

REST

20 Minutes: Perform the exercises below for as many rounds as possible for 20 minutes. Rest when you need it, otherwise push to complete as much as you can:

Kettlebell swings x 30
Pushups x 20
Lunges x 10 / leg (hold dumbbells at your side)

*If you are new to exercise, please consult your doctor before beginning any exercise program. If you are unsure how to perform these exercises properly and safely, consult a professional personal trainer!

The Travel Workout

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My husband travels for work. He literally lives out of a suitcase 3-4 days every week! He tries to be as diligent as he can about keeping up his exercise routine, but it can be challenging to come up with a workout that can literally be done in a hotel room when he doesn’t have access to a gym. While running and walking are almost always an ideal way to fit a workout in, sometimes not even that is possible.

This high intensity routine can be performed anywhere, without any equipment. The exercises are basic, challenging, and require some level of baseline fitness and consideration of existing injuries. Move quickly between exercises with minimum rest, and perform 3 to 4 rounds for a 20 minute workout. Enjoy!

Mountain Climbers x 30
Bodyweight Squats x 30
Burpees x 15
Sit-ups x 30
Lunges x 20 (alternating legs)
Pushups x 20
Jump Lunges x 20 (alternating legs)

Delicious Grain Free Sugar Free Banana Bread

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Many of you are following a low sugar and/or gluten or grain free diet, and I commend you for your discipline in avoiding things like pastries, bread, and desserts. You may have noticed many alternative baked goods popping up that are gluten free and even sugar free. I came up with a recipe for Banana Bread that is too good not to share. It includes coconut flour and coconut oil as a healthier alternative to butter and wheat flour. Coconut contains medium chain triglycerides that are heart-healthy readily used as energy. The almond flour provides a boost of omega 3’s and add flax meal for even more healthy fatty acids!  This is just a base recipe, so I encourage you to make it your own. Enjoy!

1 1/2 c almond flour

1/4 c coconut flour

1 tspn baking powder

1 tspn baking soda

1/2 tspn salt

3 eggs

1 tspn vanilla

4 tbspn coconut oil

3-4 mashed bananas

*Optional: 

2 tbspn flax meal

2 tbspn raw honey (for added sweetness)

1-2 tbspn shredded coconut

*Additions:  dried cranberries, raisins, zucchini, pineapple, dark chocolate chips, or anything else you can think of!

Mix dry ingredients until all the clumps are gone. Separately, mix wet ingredients until blended. Blend dry and wet ingredients together until smooth, pour into greased (use coconut oil) bread loaf pan and sprinkle with dried coconut (if you are using) and bake at 350 degrees for 25-35 minutes. Use a toothpick to check the center, bread is done when edges are slightly brown and toothpick comes out clean.