Thursday, February 27, 2014

Training Thursdays: Delts + bicep superset

Check out this week's training Thursday:

Perform each superset 2-3 times with a 30-60 second break between rounds.


Superset 1 Standing shoulder press x 10 + Hammer curl x 15
Superset 2 Arnold press x 10 + Resistance band lateral raise x 15
Superset 3 Resistance band external rotations x 10 + Resistance band bicep pulses x 15-20

Happy sweating everyone!

Thursday, February 20, 2014

Training Thursdays: Plyometric circuit

Feeling sluggish? Give this killer plyo circuit a try!

Don't jump into this routine with cold, stiff muscles. Be sure to properly warm up before and stretch after. If you are a beginner, start with 1-2 sets of half the reps indicated. Take a longer rest period if you need to, and work up to the recommended amount of reps and sets.



Complete 4 rounds of:
  • 20 Split squat jumps (10 per leg)
  • 15 Burpees
  • 30 Straddle jumps
  • 100 Mountain climbers (50 per leg)
  • 60 sec Rest
Happy sweating everyone :)

Thursday, February 13, 2014

Training Thursday: Run, walk, bike, or swim!

In light of tomorrow being Valentine's Day, this Training Thursday is dedicated to your cardiovascular system!

Get out there and complete a 5 km route! Too daunting? Try alternating between running for 2 minutes and walking for 3 minutes until you have completed the distance.

Is the simple thought of running making your knees/hips scream? Opt for a 10 km bike ride, or complete 5-10 laps at the pool.

Whichever activity you choose, push yourself and make your heart work hard today. Be grateful for having such a powerful, all enduring body. Get out there and USE IT!

Tuesday, February 11, 2014

Carrot ginger soup with quinoa

Do you have a case of the winter blues? The sun may be shining over Vancity, but with sub zero temperatures (I don't know about you guys but,) I'm left longing for the days when the sun rays would warm my pasty white skin. So what's a girl to do to stay warm? Invent a tropical flavoured soup recipe, obviously!


Ingredients:

  • 2/3 cup dry quinoa
  • 1 large parsnip, diced
  • ~1.5 lbs of carrots, diced
  • 1.5" cube fresh ginger, grated 
  • 1 vegetable bullion
  • 400 ml organic coconut milk
  • 1 tsp onion powder
  • 1 tsp cumin
  • 1 tsp cayenne pepper (or more if you like more kick)
  • pepper to taste

Cook quinoa in 1.5 cups of water with a little bit of salt. Make sure it's light and fluffy and not over done.

As the quinoa is cooking, in a separate pot bring 1.5 L of water to a boil. Throw your parsnip, carrots, and vegetable bullion in, and let the water come to a boil again. Then turn down the heat to medium and let the vegetables simmer for about 15-20 minutes, or until they are tender enough to break apart with a fork.

Add the ginger and coconut milk in.

Throw everything into a blender and purify the soup until it is smooth. I used an immersion blender, which resulted in a not-so-well purified concoction, but hey, you gotta work with what you've got!

Reheat the soup and add in your cooked quinoa. Add more spices if you feel you need to, and serve with a side of toasted Silver Hills Squirrelly bread.

Enjoy!

Thursday, February 6, 2014

Training Thursday: Dumbbell destroyer



For this workout you will need two sets of dumbbells: a slightly lighter one for your upper body, and a slightly heavier one for your lower body. The maximum amount of reps you'll be doing per exercise is only 10, so be sure you grab heavy enough weights to be challenged. The last two reps of each exercise should feel like a struggle. Your goal is to run through these exercises with as little rest as possible to leave you a sweaty, heaving mess. (It'll feel good, I promise!)

As usual, warm up with about 5 minutes of aerobic activity followed by some dynamic stretches of all the major muscle groups. I'd highly recommend running through the first set of exercises with dumbbells that are about 60% of your "working weight". (And no, this doesn't count as your first set!)

Complete up to 4 rounds of this circuit depending on your fitness level.

Squat into shoulder press x 10
Alternating reverse lunges with dumbbells x 30
Double bent over rows x 10
Push ups off dumbbells x 10 (use your dumbbells as handles, you'll find you can go a little deeper with this technique. Push yourself!)
Side plank with hip dips x 10/side
Burpees x 10

Happy sweating and stretch, stretch, stretch afterwards!