Workouts for the Modern Workaholic – Session #6

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , ,

Working out should not be feared or stressful to add into your schedule.  Rather it should be enjoyed, exciting, and an outlet to focus on yourself away from societal pressures.  This is a great workout that focuses on legs with a mix of glutes and abdominals added in.

 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

 

Tabata Warm-up:  Air squats (60 seconds on, 30 seconds off for 3 rounds)

Exercise #1:  Step-ups with Dumbbells – 3 sets (15/12/10 reps on each leg – no alternating steps)

Exercise #2:  Bulgarian Split Lunges with Dumbbells or Bodyweight – 3 sets (15/12/10)

Exercise #3:  Romanian Deadlifts with Dumbbells – 4 sets (15/12/10/8)

Exercise #4:  Sumo Deadlifts with Dumbbells – 4 sets (15/12/10/8)

Exercise #5:  Wall Sits – 3 sets (60 seconds with 30 seconds rest, then 45 seconds with 30 second rest, and 30 seconds on)

Exercise #6:  Decline Weighted Sit-ups – 3 sets (25/25/25)

Exercise #7:  Shoulder Height Cable Twists – 3 sets (25/25/25)

Exercise #8:  Bicycle Crunches – 3 sets (25/25/25)

 

(Bonus Lab:  If you are looking for an extra quick workout or to get your heart rate up, make exercises 6-8 a Speed Set which is sure to get you sweating.  Speed sets should be done with no rest until all the sets and reps are completed.)

 

xxx – Sarah

Pumpkin Oatmeal Chip Cookies – Makes 3 Dozen

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , ,

November.  This is my favorite month because it represents Thanksgiving.  When I think of Thanksgiving I think of family, good eats, and wonderful conversations.  In my household, the meal is always the most poignant part since there is something for each person to munch on and no one is the odd man out.  We give thanks for our friends and family while reminiscing and looking ahead – I tend to look ahead at dessert.

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This is an awesome dessert because it is gluten-free and friendly for most sufferers of celiac disease.  If you are trying to reduce inflammation, a great way is to reduce your intake of gluten, or one of the other many inflammatory agents which include eggs, nuts, dairy, sugar, alcohol, and trans fats.  Start small by taking something out of your diet that has one of these inflammatory agents and then add it back to see how your body reacts.  Negative reactions include cramping, diarrhea, headaches, gargling of the stomach, vomiting, and nausea.

Remember – – – > > >  Desserts are loaded with inflammatory ingredients but remember they do not have to be 100% ‘bad‘ or ‘off limits.’  Just consume in moderation rather than the whole thing at once.  Keep something to be savored.  

INGREDIENTS

  • 1 1/2 cups margarine – melted
  • 1 cup dates – no pits
  • 1 cup sugar (or brown stevia)
  • 1 cup brown sugar (or stevia)
  • 2 cups oats (quick cooking – I always aim for the holy grail of oats aka Quakers 1-minute Oats)
  • 15 ounces Pumpkin (or 1 can) – pureed          FullSizeRender-8
  • 1 egg
  • 1 tbsp cinnamon
  • 1 tsp vanilla extract
  • 4 cups almond flour
  • 1 tsp sea salt (or regular salt)
  • 2 tsp baking soda
  • 1 tsp baking powder
  • 1 cup semi-sweet mini chocolate chips
  • OPTIONAL: 1/3 cup pecans – crushed

METHODOLOGY

  1. With a mixer combine the margarine and sugars.
  2. Add in the dates and mix until pureed.
  3. Transfer to a large mixing bowl, fold in the pumpkin, egg, flour, baking soda, baking powder, and spices.
  4. Add in the chocolate chips (and pecans if used) and mix well.
  5. On a parchment paper lined tray or non-stick tray drop 2 heaping spoonfuls (tbsp sized) of batter then slightly flatten with a fork.
  6. Cook under 375 degrees Fahrenheit for 18-20 minutes until slightly browned on the edges or check for completion by inserting a butter knife in the center and if it is free of residue then you are ready to set them aside.
  7. Serve warm, at room temperature, or freeze with a scoop of ice-cream in the middle…
  8. Try to limit yourself to 3… Or 4.
  9. Got Milk?

xxx – Sarah

Workouts for the Modern Workaholic – Session #5

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , , , , , ,

Time to get back at it!  This workout is like the others – short and sweet with a touch of ‘glistening.’  The focus is the chest with a mix of some other details.

 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.

 

Warm-up:  Light jog for 3 minutes on the treadmill or speed walk

Exercise #1:  Flat Bench Dumbbell Chest Press – 3 sets (15/12/10)

Exercise #2:  Incline Chest Flyes – 4 sets (15/12/12/12)

Exercise #3 – Superset:  Seated Machine Chest Flyes – 4 sets (18/15/12/10) and Stability Ball Abdominal Planks (60 seconds)

Exercise #4:  Push-ups from decline position on bench – 1 set (shoulder width to FAILURE)

Exercise #5:  Side Planks – 3 sets (60 seconds)

Exercise #6:   Cable barbell bicep curls – 4 sets (18/15/12/10)

Exercise #7:  Banded Bicep Hammer Fist Curls – 3 sets (15/12/10)

(Methodology:   From standing position step on a band of moderate resistance and curl up like a h’ammer’ bicep curl – keep the tempo the same going up/down.  In other words, keep your grip firm and make a fist like you would attempt a punch.)

 

(Bonus Lab:  Make sure you eat 30-45 minutes post working out for maximal benefits with toning, muscle mass, and weight loss.  The best options are a mix of protein/fat/complex carbohydrates.  Your body works hard day in and day out but it needs fuel and that comes from food.  I usually tend to have 6 ounces of chicken/fish with greens such as Brussels Sprouts sautéed in olive oil and herbs.)

xxx – Sarah

Workouts for the Modern Workaholic – Session #4

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , , ,

TGIF – Finally.  What a week its been.  The holidays are approaching and that means the workouts are getting harder or so thats what my body is still saying from Monday’s workout which is a giant OW.  Again, these workouts focus on one body part but others are mixed in.  The workouts should be short and sweet – no more than 45 to 60 minutes total.  This is a great workout that has a varied focus but the primary body part worked are shoulders with a core/glute component.

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**Speed sets should be done with no rest until all the sets and reps are completed. Non-speed exercises and their sets should have no more than a 60 second rest. When moving from exercise to exercise keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.

Stability Ball Leaning Hip Abductions

Stability Ball Leaning Hip Abductions

Tabata Warm-up:  Speed Skaters or Side Jog Hops (60 seconds on, 30 seconds off for 5 rounds)

Exercise #1:  Seated Non-Supported Smith Shoulder Press – 4 rounds (15/12/10/8)

Exercise #2:  Standing Alternating Front Dumbbell Raise with a 2-second hold at the top – 4 rounds (15/12/10/8)

Exercise #3 – Speed Set:  Stability Ball Leaning Hip Abduction – 3 sets on each side (60 seconds on each side – total time spent should be 6 minutes)

Exercise #4 – Speed Set:  Lying Down Glute Bridge Raise and Supermans – 3 sets with each movement (60 seconds for each then rotate – total time spent should be 6 minutes)

Exercise #5 – Speed Set:  Stability Ball Frog Kicks and Weighted Full Crunch on Stability Ball – 3 sets with each movement (60 seconds for each then rotate – total time spent should be 6 minutes)

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Stability Ball Frog Kicks – starting position

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Stability Ball Frog Kicks – ending position

(Methodology:  Start face-down on the stability ball with hands shoulder width on the floor to push down and release your legs straight up on the ball and squeeze at the top then repeat.  Keep the pace a nice steady tempo of 1-2-3 to bring your legs up/down.)

(Bonus Lab:  Do this with a partner and keep yourselves talking to help work through the pain – especially during the Stability Ball Leaning Hip Abductions.)

xxx – Sarah

Workouts for the Modern Workaholic – Session #3

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , , ,

The week is almost over which means time to sleep in a bit longer, have an extra glass of wine or dirty martini, and get a cupcake or two…  There’s nothing better than a good workout as the week ends.  This is a short and sweet but powerful workout with a serious kick that’ll last after its over!  This workout like the two before it focuses on a specific body part with others mixed in – today’s focus is muscles of the leg.

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**Speed sets should be done with no rest until all the sets and reps are completed. Non-speed exercises and their sets should have no more than a 60 second rest. When moving from exercise to exercise keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.

Tabata Warm-up:  Side Skaters (60 seconds on, 30 seconds off for 3 rounds)

Exercise #1:  Smith Shoulder Stance Squats – 4 sets (15/12/10/8)

Exercise #2 – Superset:  Seated Single Leg Extension with Leg Extension Machine – 4 sets (15/12/10/8) and Seated Leg Curl – 3 sets (15/12/10/8)

Exercise #3:  Standing Dumbbell Romanian Deadlifts – 4 sets (15/12/10/8)

(Methodology:  Stand slightly less than shoulder width with a bend at the knees and come straight down with the dumbbells until a pull at the hamstrings is felt then come straight back up.  Keep the tempo the same as you ascend and descend – 1-2-3 then 1-2-3)

Exercise #4:  Concentration Split Lunges with Dumbbells – 4 sets (15/12/10/8)

(Methodology:  Lunge straight forward with one leg and complete the recommended lunges then switch legs – this allows for isolation allowing for a greater impact on each leg)

Exercise #5 – Tabata Speed Set:  1) Elevated Straight Arm Plank, 2) Bicycle Crunches, and 3) Weighted Stability Ball Crunches

(Methodology:  60 seconds at each station then rotate until a total of 6 minutes are achieved aka 3 sets at each station.)

(Bonus Lab:  Remember to keep your rests between sets and exercises short and sweet.)

xxx – Sarah

Workouts for the Modern Workaholic – Session #2

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , , ,

As previously mentioned these workouts are short with a focus on a specific body part with others mixed in for an extra oomph.  The workouts can be done at your own pace or you can use the suggested pace for maximum effect.  This workout has a primary focus on the various muscles of the back.  If you are unsure about how to safely complete each exercise or do not feel that you can do it in its’ entirety – ask for modifications!

This workout uses a few modalities to get the heart pumping; some to name include tabata, speed sets, and supersets.  In other words, this workout is sure to get the blood pumping.  The exercises done in the workout are to be done quickly with no more than 60 seconds between each movement.  Now if you are like me and like to move rather than do steady cardio (running, biking, elliptical, etc.) this workout acts as ‘cardio’ by keeping your body moving.

Centered 1-Arm Plank with Single Arm Dumbbell Row - Exercise #1

Set-up for Exercise #1: Centered 1-Arm Plank with Single Arm Dumbbell Row

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**Speed sets should be done with no rest until all the sets and reps are completed.  Non-speed exercises and their sets should have no more than a 60 second rest.  When moving from exercise to exercise keep the rest no more than 60 seconds.  The supersets can have a 60 second rest before starting up the second or third set in the series.

Tabata Warm-up:  Speed Skaters – 3 sets (60 seconds on, 30 seconds off)

Exercise #1:  Centered 1-Arm Plank with Single Arm Dumbbell Row – 3 sets (12/12/12)

Exercise #2 – Superset:  Abdominal Concentration Crunches – 3 sets (25/25/25) and Single Leg Bridge Glute Lift (video) – 3 sets (25/25/25)

Exercise #3 – Speed Set:  Side Plank Hip Dips (video) – 3 sets with 10 reps on each side with a 10-second hold

Exercise #4:  Bent Knee Underhand Low Barbell Rows – 4 sets (15/12/10/8)

Exercise #5:  Cable Rope High Row Pulls – 4 sets (15/12/10/8)

Exercise #6:  Parallel Lat Pull Down – 4 sets (15/12/10/8)

Exercise #7:  Seated Machine Rear Delt Fly – 4 sets (15/12/10/8)

Exercise #8 – Superset:  Stability Ball Abdominal Pikes – 3 sets (10/10/10) and Resistance Band Pull-Aparts – 3 sets (10/10/10)

(Bonus Lab:  Hydrate with 20-40 ounces of water during the workout!  Remember, you must replenish what you lose in sweat!  The key to hydration is to drink before/during/after exercise.)

xxx – Sarah

Workouts for the Modern Workaholic – Session #1

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , , , ,

Getting to the gym or fitness area should be a welcome break to allow you to focus on becoming the best version of yourself!  I am creating a series of workouts for the ‘Modern Workaholic’ who typically only has 45 minutes to an hour daily for fitness at least 3-5 days out of the work week.  Most workouts will focus on a specific body part with brief additions of other body parts for a double or triple whammy – the primary body part targeted is the chest.   The workouts have minimal rest which allows for urgency and almost creates a ‘cardio-like feel’ without actually being cardio.

**All sets in this series is to start with a light to medium weight for the first set and then progress in weight without compromising form.

**Rest between sets and exercises should be 60 seconds and there should be no rest during the speed superset.  In other words, when doing the speed superset, no rest at all and just plow through for 6 consecutive sets total.  

Exercise #1:  Incline Dumbbell Press-ups – 4 sets (15/12/12/12)

(Methodology:  Incline the seat lever to the maximum and incline the lumber portion create a 60 degree angle.)

Exercise #2:  Incline Dumbbell Flies – 4 sets (15/12/12/12)

Exercise #3:  Smith Press Push-ups – 3 sets (10/10/10)

(Methodology:  Lower the bar on the Smith Machine to the lowest position which is still about 2 feet from the ground then form a plank which is your starting position for the push-up and the ending position is to be as close to the bar without touching.)

Exercise #4:  Cable Flyes from Shoulder Height – 3 sets (10/10/10)

(Methodology:  Move the lever to match up to your shoulder then for the first 5 reps of the set lunge forward with the right foot then switch for the last 5 reps to the left foot.)

Exercise #5:  Shoulder Dumbbell Alternating Lateral Raises – 3 sets (20/16/12)

(Methodology:  Stand tall with feet together, start with alternating lateral raises by 2’s until the goal is achieved.  For example, 2 lifts on the right side, then 2 lifts on the left side, then back to the right side for 2.)

Exercise #6 – Speed Superset:  Russian Abdominal Twists – 3 sets (25/25/25) & Weighted Stability Ball Crunches – 3 sets (25/25/25)

(Bonus Lab:  Add a Weighted Medicine Ball or Dumbbell to each movement to increase difficulty without compromising form.)

xxx – Sarah

Pickled Cucumber Avocado Salad – Serves 6

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , ,

Tables during football parties and fall gatherings tend to be filled with wonderful dishes that are usually heavy, fried, and/or cream based…  I encourage you to change it up with this pickled dish.  Everyone loves a good pickle – therefore why not spruce things up with some color and a powerful taste?  Also, this dish is vegetarian, gluten-free, kosher, and dairy-free for your guests who may follow certain dietary specifications.

One of the ingredients utilized in the dish for the ‘pickling’ was mustard seeds derived from mustard plants which are sparse looking yellow dandelion-like delicate flowers.  The flowers can be added to a bouquet for color and variety, or they can be matured to form brown pods which hold the seeds and are removed before they can further ripen/burst.  The mustard plant leaves and stems are also edible like any other greens.

When added to the pickled mixture the seeds add a nutty taste to the dish.  There are several variations to the seeds – those white and brown in color are commonly used for pickling.  These seeds may be little but they pack quite a punch.  The seeds are filled with phytonutrients, minerals, vitamins, and antioxidant properties.  Notable benefits include their high content of essential oils and plant sterols which may play a role in lowering blood cholesterol levels.

Pickled Cucumber Salad

Ingredients:

  • 3 cucumbers; thinly sliced
  • 1 small, sweet yellow onion; sliced, diced, and slivered into various sizes
  • 1 cup, white vinegar
  • 2 tsp brown mustard seeds, whole
  • 1/4 cup coconut oil
  • 2/3 cup sugar
  • 1/4 cup mango, diced or chunks
  • 1 cup yellow/red/green bell peppers; minced (variety is optional)
  • 3 tbsp apple cider vinegar
  • 1 avocado, diced

Methodology:

  1. In a medium saucepan over high heat combine the pickling ingredients, brown mustard seeds, sugar, coconut oil, vinegar, salt, and sugar, then bring to a boil.  (If you prefer your onions cooked like I do – add the onions to the pickling ingredients otherwise they can be added later.)
  2. Remove the pickled mixture from heat and set aside for 20-30 minutes.
  3. In a large bowl, combine the cucumbers, peppers, mango, and onions (if not cooked in step 1).
  4. Stir the pickled mixture into the large bowl with the cucumbers.
  5. Chill mixture for a minimum of 3 hours to overnight for a delicious yet tangy taste.
  6. Prior to serving add the diced avocado into the mixture and toss.
  7. Time to get pickled!

xxx – Sarah

Cashew Pesto – Serves 12

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

Whatcha know about pesto?  Well if you’re anything like me you know pine nuts are a staple in it…  Now again, if you’re anything like me, you know you want a lower cost ingredient.  This is an awesome twist to one of my favorite meal additions that is packed with powerful flavor.

Now instead, of pine nuts, opt for cashews.  Even raw, these nuts are packed with buttery flavor and are super chewy thus giving your mouth a mini workout.  Cashews are a great source of unsaturated fat which basically means they help to reduce the bad cholesterol (LDL) and instead help increase the good cholesterol (HDL).  Cashews also have other nutrients such as micronutrients and vitamins.  If you are taking blood thinners such as Coumadin/warfarin use discretion since these nuts are a great source of vitamin-K.

This recipe is officially a staple in my meals as of recent.  Not only does it taste good warmed up with a meal but it also tastes good cold served with crudités and or crackers.  Therefore make pesto for your family and friends during Thursday Night Football (TNF) – it is a crowd pleasure that shocks your taste buds!  So far, I have made this with shrimp, steak, and chicken as a garnish topping or I have mixed it into my vegetables for extra flavor.  My taste testers prefer the pesto warm and so I shall say that is the majority consensus currently.

pesto = heaven

pesto = green, edible version of heaven

Ingredients:

  • 1/2 cup cashew nuts (soaked overnight or for a least 1-2 hours prior to making the recipe)
  • Handful or 1/2 cup basil (preferably fresh)
  • Handful or 1/2 cup parsley (preferably fresh)
  • Juice of 1 lemon
  • 1 clove of garlic
  • Zest of 1 lemon
  • 1/2 cup coconut oil
  • To taste: black pepper and sea salt

Methodology:

  1. Remove cashew nuts from the refrigerator, drain from water, and add to a blender.
  2. Add the basil, parsley, lemon, lemon zest, cloves, and oil to the blender.
  3. Blend on low and increase the speed until the mixture is uniform but retain some texture.
  4. Taste and then add spices (salt and pepper) as desirable.
  5. Serve cold or serve hot as a garnish as shown above…  The recipe for the shrimp and vegetable side are to come – stay tuned.
  6. Happy chow down!

xxx – Sarah

Power Chiii Breakfast – Serves 1

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

To start your day right…  Treat your inner ‘chi’ right with some breakfast that will awaken your taste buds.  If you’re anything like me – breakfast needs to be quick, tasty, and filling.  Impossible?  No.

This is a dish that can be made almost all the time because it calls for variety!  For me, I utilize different fruits for the sweet and colorful aspect (bananas, berries, or stone fruits such as nectarines or peaches) OR I change up the protein base by alternating nut butters (cashew, almond, or peanut – absolutely love all of Justin’s butters) or protein powders (soy-free or egg powders – I prefer Jay Robb Egg White Protein Powder).

Oats and chia seeds are the kicker in this dish – the gluten-free powerhouse!  Oats are one of the whole grains according to the January JAMA Internal Medicine that reduces premature death from all diseases such as cancer or cardiovascular disease.  To be deemed ‘gluten-free,’ as of 2013 the FDA has mandated that items that contain wheat, barley, rye, or other gluten-like ingredients, be void OR must be less than 20 PPM of gluten.  This labeling also makes like much easier for those with Celiac Disease and inherently MUST avoid gluten rather than those that are following various fad or elimination diets.

Chia seeds are packed with omega-3 antioxidants, minerals, fiber, and vitamins.  These tiny little seeds when wet are hydrophilic thus they absorb water/fluid and inflate/puff up and trick our stomachs into satiety/fullness.  Therefore chia seeds also help with hydration and weight loss.  Like I said, they are the kicker in this dish!

The pop of color credit of the day goes to… NECTARINES!

The pop of color credit of the day goes to… NECTARINES!

Ingredients

  • 1/4 cup oats
  • 2 tbsp chia seeds
  • protein base (1 scoop protein powder or 1-2 tbsp nut butter)
  • 1 whole fruit – can be sliced, diced, or minced
  • 1/4 cup almond milk
  • To taste: nutmeg or cinnamon

Methodology

  1. In a dish or jar combine oats and chia seeds then mix well with the almond milk.
  2. Stir in the protein-base.
  3. Top with the fruit and spices then cover with the lid to the jar or with clear wrap.
  4. Refrigerate overnight or for at least 1-hour minimum to allow the chia seeds to be saturated.
  5. Grab a spoon, mess up the pretty fruit layer on top, or if you’re like me, try to drink aka slurp as you drive…!  Enjoy 🙂

xxx – Sarah