FabA$s

Happy hump day everyone!

Hope your week is going swell and dandy. I gotta double dose of blogging for ya today. One sweet treat, and an as$-kickin' workout, literally.

I tried this recipe with oats with "eh" results, but these came out pretty tasty. How would you like to have cookies & cream fo' yo' breakfast?!

[image source]

I thought so. My only 'ish with this one is the chocolate grahams. The just weren't that "chocolately." That's what I get for store brand. Pff. But either way this bowl is a mighty fine way to start the day. If chocolate sweet goodness is your kinda thing.

Cookies & Cream Shredded Wheat Bowl
serves 1

1 cup shredded wheat, unfrosted
2 sheets chocolate graham crackers, crushed
1/3 c plain low-fat yogurt
1/2 c milk
1 tsp vanilla
1 tsp stevia (or sweetener of choice)

 Add shredded wheat and 3/4 of the chocolate grahams to a bowl.

Add the remaining ingredients and stir until fully combined.

Top with the remaining chocolate grahams, and inhale delightfully.

Now you can use the frosted shredded wheat if you prefer, which I'm sure would be nothing less than awesome. I just suggest to ex-nay the extra sweetener. I'm sure you're sweet enough ; )

And after you're doped up on a hearty bowl of COOOOO-kies and cream, it's time to kick it. *Cue Ice, Ice, Baby please.

Imma call this Butts N' Guts cuz I'm cool like that and it sums up what this workout entails. It's a circuit workout based off Jillian Michael's 30-Day Shred concept of 3 minutes strength, 2 minutes cardio, and 1 minute abs for a 20 minute non-stop as$ kicking. How fitting. Here it goes:

Butts N' Roses Guts Circuit
*5-10 lb dumbbells and stability ball required

1 minute Jumping Jacks

30 seconds each side hydrants
1 minute each side donkey kicks

30 seconds rotating jump squats
30 seconds skaters                           X2

1 minute rocking plank

1.5 minute stability ball hamstring curl
1.5 minutes deadlifts

30 seconds Burpees
30 seconds butt kicks       X2

1 minute alternating crunches on stability ball

1 minute each leg single leg squat
1 minute wall squat

1 minute lunge run (switch legs half way through) [static lunge while pumping arms]
1 minute jumping jacks

30 seconds each side side plank lifts

1 minute Jump Rope



Your as$ and abs are welcome. TTFN!

I Knew You Were Trouble...

"Now I'm lyin' on the cold hard ground!" Oh!! Stuck in your head now. Thanks tay-tay, but sadly I'm not really referring to your song, but rather the circuit workout I just completed. What a sweat session!

Much like many others I've made a resolution to be more active on a regular basis this year. The winter months are especially challenging since ice, snow, and 20 degree weather isn't that inviting, but I can save you money! Yes! Instead of turning up your thermostat, turn up your activity! Even just 10 minutes of cardio like jumping jacks, jump rope, or even dancing will shake your cold winter blues. Trust me, I know from penny pinching experience.

I've been lucky enough to have half days at work all this week, leaving daylight to go for a run in the afternoon, and the South's weather has been much more accommodating for outdoor activities with the average temp this week being about 65. Perfect! But running every day just isn't for me, so I mix it up with strength training circuits in between days, and today was one of my own.

I call it my Trouble Zone Trifecta Circuit. It involves doing supersets of exercises to work my triceps/upper back (goodbye batwings and bra bulge!), glutes (dat's ya booty), and abs. What are supersets you ask? They are two different strength exercises that work that same body part without any rest in between. This helps maximize working these areas and getting faster results. I also completed 1 minute of cardio in between supersets for extra calorie burn. This leaves your muscles confused (like a deaf guy at a chess match) which in turn burns more fat and gains more muscle.

Here's the breakdown for you:

Trouble Zone Trifecta Circuit
complete 15 reps of each exercise, moving on to the next exercise with minimum rest. Complete entire circuit 3 times through, resting in between sets. ~30 minutes

Triceps:
Kneeling Plank Ups
Tricep Kickbacks*

1 minute Burpees

Upper Back:
Bent Over Rows*
Single Bent Over Rows

1 minute Jumping Jacks

Glutes:
Weighted Bridge*
Stork Stance with flyes** (switch legs with each circuit)

1 minute Butt Kicks

Abs:
1 minute rocking plank
1 minute figure 8's (without weights)

1 minute Jump Rope

*10 lb dumbbells used
* 5 lb dumbbells used 
Now crank up the heat without raising your bill!!!
And in honor of national static electricity day, watch this poor quality video:

Gingerdead Man

Please tell me I am NOT the only person who has seen this movie...probably in a Video Update or some sort of equivalence right next to the lovely classic Jack Frost. Unfortunately I haven't had the mind rotting pleasure of actually watching these videos, but they give me a good chuckle every time I think someone actually made such a movie. Although with a catch phrase like "Evil never tasted so good!" and Gary Busey, it's a tough bargain to pass up...

Even though the holidays are officially over, I still crave the reminiscent flavors of eggnog, gingerbread, and sugar cookies. Which inspired quite a scrumptious breakfast this morning. I ate mine cold, but a quick minute in the microwave would do the trick for a warming bowl of gingerbread oats. I just think warming up overnight oats makes the flavor a little off for me, so I stick to their cold counterparts and warm up with a cuppa tea instead. But to each his own...

Overnight Gingerbread Oats
serves 1

1/2 cup oats
1 tsp cinnamon
1/2 tsp ground ginger
pinch nutmeg
pinch ground clove
1 tsp stevia (or preferred sweetener)
1 tsp ground flax seed (optional)
1/3 cup plain low-fat yogurt
1/3 cup soy milk ( or milk of choice)

Combine all ingredients in a bowl (or in my case a near empty pb jar!) and place in the fridge overnight.

The next morning I 'loosen everything up' by adding a couple tablespoons of some hot water from the teapot. Topped with some raw oats and dash of cinnamon and your ready to relive the holiday goodness with out the guilt!

I also managed to "puke" today (if you didn't read my last post, you probably think I'm cray-cray) with an upper body workout from Glamour magazine, and a heart-pumping cardio circuit I made up. Here's what it looked like:

15 reps, 3 sets of each circuit. Complete 3 sets of each circuit before moving to the next.

 Circuit 1:
Bent over rows
Squat Jumps

Circuit 2:
Single bent over rows

Circuit 3:
Front Raises
Plank Knees-to-elbows

Circuit 4:
Lunge rows
Crow Push-ups

I then completed this cardio circuit which was a killer!

Perform each exercise for 30 seconds.  Complete entire circuit 2 times, resting in between for a total of 10 minutes.

-Jumping Jacks
-Butt Kicks
-Squat Jumps
Jump Rope
-Heismans
-Burpees
-Rockstar Jumps
-Mountain Climbers
-Jump Rope
-Jumping Jacks
 

Now off for roomie movie night, or as I just renamed it roovie night!

TTFN!

Have You Puked Today?

Unless you're in college, Thursday is by far the worst day of the week. Well besides Monday. EVERYBODY hates Monday. Monday is "THAT girl" when the days of the week get together for a party. But Thursday takes a close second place. It's all like "Hey it's ALMOST the weekend but you still have to get through me to make it to Friday" Nothing good every comes on a Thursday. Period.

Which is probably why I could not drag myself out of bed this morning for an early morning interval run. Somehow the thoughts of gasping for air at 6:30 in the morning just didn't appeal to me. Call me crazy. BUT i did however manage to complete a trio of short workouts this evening, consisting of PB Finger's Cardio & Abs Circuit, No Equipment Cardio Circuit, and a round of 300 Abs. The No Equipment cardio always leave my legs quivering with all the jump roping. It makes me wonder how I ever did what felt like hours of jumping rope as a kid. I must have been totally ripped. Bring me back to the days when I could eat a box of freeze pops and an entire package of toaster strudel and still be skinny...

This workout inspired me to my own mantra for fitness. With the new year upon us and countless resolutions to be forgotten once Shamrock Shakes come out, maybe I can help get you through to your next workout. The way I look at it is this: Working out is like throwing up. No one wants to do it, but you feel so much better once you do. I always find thousands of excuses to not exercise, but every time I do, I feel so much better than I would have lounging around would for 30 minutes. So I ask you this, have you puked today? Cuz if not, you'll feel so much better. *I am not actually endorsing/promoting throwing up on purpose. Let me translate my sarcastic metaphor. Throwing up = Exercise. No lawsuits or ED's please : ).

To reward yourself why not make a batch of corn muffins! Chilly weather = Chili weather, and I simply cannot have chili without cornbread! I have come to love the "Southern" style without any sugar, and these muffins are perfectly moist for only 97 calories a piece!

Southern Style Corn Muffins
makes 12 muffins

1 cup yellow cornmeal
1 cup whole wheat flour
4 tsp baking powder
1/2 tsp salt
1 egg
1 1/4 c. soy milk (skim milk will work too)
1 T oil

Preheat the oven to 375 degrees. Spray a muffin tin with cooking spray and place in the oven.

Whisk together the dry ingredients in a large bowl. Make a well in the middle and add the wet ingredients. Stir until just combined.

Remove muffin tin from oven, and scoop batter evenly into each tin.

Bake 12 minutes and serve warm.

 Served up with some spicy lentil chili!

Can't say they're bad with a shmear of butter and drizzle of honey either!
 

Double, Double Toil & Trouble

Where did the weekend go?! I'm pretty sure it was Monday yesterday if I'm not mistaken. if only weekends and weekdays could switch places for just a bit. Is a year too much to ask?!

Since I've been neglectful of regular blog updates I decided to give you a double whammy today. A workout AND recipe. Too kind, I know but what's a girl to do.

Here's another lower body circuit for you. I did have an upper body workout, but that is when I messed up my back, so decided to not post it just in case y'all wanna sue me for a herniated disk. Sinfully Nutritious is not responsible for any injuries or unsatisfactory results from any posted recipes or workouts. There's my disclaimer. Proceed with caution ; )

Lower Body Circuit II :
(I used a set of 10 lb. dumbbells, but use what is comfortable for you.)

Complete entire circuit 3 times through.

30 seconds each of:
Duck Walk (4 steps forward, 4 steps back)
Box Squats ( Lunge on left, Sumo Squat, Lunge on Right, Sumo Squat, and Repeat)
Single Leg Squat - Right 
Single Leg Squat- Left
Single Leg Deadlift- Right
Single Leg Deadlift- Left

2 sets of:
30 sec. Squat Jump
30 sec. Running Stance (stationary lunge while pumping arms like you are running)

1 min. Russian Twists

For your convenience, here is the interval timer I used here.


After you're all sweaty (or maybe before so you can dig in after), why don't you whip up a vegetarian comfort classic, Neatloaf! It's a meat-free meat loaf made with lentils and tofu. I know, the words "tofu" and "lentils" aren't exactly salivating, but I have to say this was the best "meat" loaf I have made so far. The best part was it was moist and stayed together unlike past recipes that crumbled apart as soon as my fork touched it. It had great flavor, and can make it a great dinner if you are trying to cut down on red meat. It's also ketchup-less, which may be a mortal sin when it comes to meat loaf, but the topping is just as good, and good for you!

Neatloaf
serves 4
adapted from My Vegan Cookbook

Topping:
1 6oz can tomato paste
1 T apple cider vinegar
1 tsp onion powder
1/4 tsp salt
1 tsp stevia (or sweetener)

Neatloaf:
1 cup green pepper, chopped
1 cup onion, chopped
1/2 cup button mushrooms, chopped (about 4-5 mushrooms)
1/2 pkg firm tofu
1 cup oats
2 T cornmeal
3/4 cup cooked lentils
1 T topping mixture
1 T soy sauce
1 T cider vinegar
1 tsp  garlic powder
1 tsp onion powder
1/4 tsp salt
1/4 tsp cumin
1/4 tsp thyme
1 tsp stevia (or sweetener)
1 tsp mustard
1 tsp chili powder

Start by mixing together the topping mixture in small bowl and set aside.

Next, start cooking the pepper, onion, and mushrooms in a skillet over medium heat sprayed with cooking spray for about five minutes, until softened.

Preheat your oven to 375 degrees and cover a baking sheet with a large piece of foil sprayed with cooking spray.

While the veggies are cooking, combine the remaining ingredients in a bowl. Add the cooked veggies, and mash to combine everything. It will appear a bit crumbly, but trust me it will stick together.

Transfer the mixture to the baking sheet, and form into a loaf with your hands. Spread the remaining topping mixture over the top and sides of the loaf. This was a little difficult to spread, but it doesn't have to be perfect.

Bake for 20 minutes, cover with foil ( I just wrapped the foil around the loaf, which is why I started with a large piece), and bake an additional 10 minutes. Let it cool 10 minutes before slicing.

Serve alongside some homemade mashed potatoes for a meatless twist on a classic comfort dish. Who knows, maybe the neatloaf will replace your meatloaf! Hey, a vegetarian can dream can't she?!

Happy Sunday!

How Low Can You Go??

Hola me blogger amigos! Pretty sure that's all the spanish i know unless taco counts. We're over the hump of the work week, but I have to say I'm enjoying myself. Working with the kiddos of Dalraida Elementary as a foodservice worker (a.k.a "lunch lady"). The people there are so fun and I get a free lunch! Yes, please!

I've successfully completed another Emily Original Circuit Workout, which is so official it needs to be all capitalized. This one is for the lower body, and if your legs aren't giving out underneath you at the end of it, I believe it's safe to say your legs are actually titanium. Just sayin', it's a good leg whoopin.

I've made another stopwatch online, which really help for fast transitioning. That is the key. Non-stop leg burnin' action. I also linked up each exercise to help. These circuits only take about 20 minutes to complete which is a great motivator. I always tell myself, "in the length of time I spend thinking of an excuse not to do this, I could be finished." I always end up doing it. 20 minutes! Again, you will only need 5-10 lb. hand weights and some motivation!

Lower Body Circuit 1

30 seconds each of:

Wall Squat (just squat against a wall like you're sitting in a chair and hold).
Alternating Lunges
Single leg Squats (switch legs on each round)
Bridges
Single Leg Deadlift  (switch legs on each round)
Plie Squats

30 seconds each of:
Squat Jumps
Side Jumps
repeat a total of 2 times

30 seconds each of:
Elevated Crunch (just a simple crunch, but lift your feet 1-2 inches off the ground)
Russian Twists  (keep feet on the ground if this is too difficult)

repeat entire circuit for a total of 3 rounds. Then proceed to feel the burn!

Your thighs will thank me later : )

You can access the online stopwatch here

Here's your pretty picture of the day:

Another pinterest project made from toilet paper rolls!

Happy Thursday!