Tag Archives: weightloss

Upper Body Building Circuit

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I can’t always easily decide on one particular muscle group to train. Sometimes my mood calls for a broad span of movements, sort of a way to tie up the loose ends from my week, if you will! This upper body circuit will work a little bit of everything: shoulders, chest, triceps, back, abs, and biceps. I hope you enjoy these moves as much as I did!

Cheers,

Crystal

UPPER BODY BUILDING CIRCUIT

SET 1: 5 roundsΒ (2 warm up sets at 10-15 reps, 3 working sets at 5-8 reps)

  • Dumbell Row (both sides)
  • Barbell Press
  • Bench Row

SET 2: 5 roundsΒ (2 warm up sets at 10-15 reps, 3 working sets at 5-8 reps)

  • Underhand Barbell Row
  • Resistance Band Ab Sequence – 15 reps every set
  • Bench Dumbell Pullover

SET 3: 3 rounds

  • Burpee Jump Tuck – 15
  • Bicep Curl/Front Fly Combo (5 bicep curls + front fly, then 5 regular bicep curls)

Resistance Band Deadlift Workout

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Leg day is awesome! This workout is going to challenge you to complete 6 dynamic exercises designed shape and strengthen the lower body. There are so many cool variations of deadlifts, and the resistance bands are a neat way to superset, or in this case, tri-set your workouts. You will need a kettlebell or dumbell, a restance band of your choosing, and a barbell (0r set of dumbells.)

Push hard,challenge yourself, Β mind your form, and as always, have fun.

Cheers,

Crystal

RESISTANCE BAND DEADLIFT WORKOUT

SET 1: 5 Rounds

  • Band Kick Backs – 15
  • Straight Leg Deadlift – 2 warm up sets of 10-15 reps, then 3 working sets of 5-8 reps
  • Kettlebell Swing – 30

SET 2: 5 Rounds

  • Banded Deadlift – 2 warm up sets of 10-15 reps, then 3 working sets of 5-8 reps
  • Band “V” Kicks – 10 (make an upside down ‘v’ with your leg straight, left + right = one rep)
  • Band Side Steps – 20 (Stay low, 2 steps right is one rep, then 2 steps left is another rep, etc.)

 

 

Spinach Pesto

This sauce is bright and tangy, colorful and simply delicious. It is divine on flatbread pizzas, toast, eggs, chicken, rice and more. Whip up a batch and try it for yourself!

Check out my recipe for Veggie Flatbread Pizzas using this delicious pesto sauce.

Enjoy,

Crystal

You will need:

  • 2 tablespoons olive oil
  • 100 grams raw spinach leaves
  • 1/2 cup nutritional yeast
  • 2 tablespoons fresh lemon juice
  • 1/4 cup chopped walnuts
  • basil leaves, approx 40
  • salt and pepper

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Combine all ingredients in the blender or food processor, and blend until smooth and creamy. You may want to add up to 1/4 cup water as you are blending until you achieve the desired consistency.

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Recipe makes 16 servings. One serving is a tablespoon.

Per 2 tablespoons:

Calories
85
Total Fat
6.8g
Sat. Fat
0.8g
Cholest.
0mg
Sodium
9.1mg
Carb.
3.9g
Fiber
2.6g
Sugars
0.8g
Protein
5.1g

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Best Damn Cauliflower Mash

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Last week I was craving a delicious filet, so I grabbed a couple small medallions from the local organic butcher. Once seared in a roasted garlic sauce, served along with asparagus and home made cauliflower mash, the results did not disappoint! The steak was so tender and flavorful, and the cauliflower was easy to whip up, and BOMB! It tasted just like mashed potatoes and was every bit as satisfying. This cauliflower mash was indeed, the best damn cauliflower mash I had ever had!

Try it for yourself, cheers!

-C

The recipe for the Best Damn Cauliflower Mash is simple:

  • 2 sm/med size heads cauliflower
  • 2 wedges Laughing Cow creamy swiss, light
  • 4 tablespoons fresh chives
  • Johnny’s parmesan garlic, and Molly McButter seasonings, to taste

Start by trimming the stem and leaves from the cauliflower, and cutting it into large pieces. Place florets into a large pan with 3 inches of water, cover and bring to a boil. Steam with the lid on approx 12 mins, or until florets become tender.

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Once cooked, transfer cauliflower to the blender or food processor. Add cheese, chives, and seasonings. Blend until smooth. You may have to transfer the cauliflower in batches, depending on the size of your blender. I found that my VitaMix fits everything for this recipe in one batch!

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Serve warm, or cover and keep in the refrigerator for a late night snack! πŸ™‚

This recipe makes 4 servings. *These macros will vary slightly depending on the size of your cauliflower.

Per Serving:

Calories
101
Total Fat
1.8g
Sat. Fat
0.8g
Cholest.
2.5mg
Sodium
190mg
Carb.
17.3g
Fiber
6.7g
Sugars
6.9g
Protein
7.5g

 

cauliflower mash

Hourglass Attack Workout

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Today’s workout is going to challenge mainly the core muscles (abs, obliques, stabilizers, and even low back.) I’ve also sprinkled in a little bit of glute work. πŸ™‚ Working muscles in the lower body substantially improves metabolism, burns more fat, and coincidentally, is a great way to also train your ABS.

This workout is meant to be repeated 2-5 times depending on your ability level. Enjoy!

HOURGLASS ATTACK:

  1. Knee Cross Plank – From low plank, bring right knee underneath body toward left armpit. Return to low plank and repeat on other side – left knee to right armpit. Keep core engaged and body in straight line. Left and Right together equals ONE rep. (20 reps)
  2. Plie Squat (weight) – Step feet wide apart and toes slightly outward. Hold a dumbel up near your face (this position puts more emphasis on the abs.) Reaching your butt backwards, squat down til thighs are parallel with ground. Return to standing position while squeezing through the glutes. Keep gaze upward and core engaged. (20 reps)
  3. Oblique Lift and Kick – Get into high side plank with left hand beneath the shoulders, body in a straight line with hips off the ground, and right hand placed behind head. Lift extended right leg into the air and back, then kick it forward, keeping leg extended and body in a strong, straight line. Keep your balance! Each lift and kick together equal ONE rep. These are tough! (20 reps each side)
  4. Split Squat – Hold a dumbell (go heavy!) up near your face. Using a chair or bench, step right foot forward and place left foot on bench behind you. Lunge down until thigh is parallel with the ground, knee not reaching past the toes, and return to standing position. Push through the heel to place major emphasis on glutes. The balance of this exercise is a great challenge for stabilizing muscles. (10 reps each side)
  5. Ball Pass – Lay on back with low back pressed against floor. Extend arms back and hold a stability ball or medicine ball between hands. Lift the ball and your feet together and exchange the ball from hands to feet. Extend arms back and lower ball, but don’t let it touch the ground! Now lift ball and hands and exchange back to the hands and back down (but not touching the ground.) Each exchange equals ONE rep. Keep the low back on the ground throughout the movement and squeeze through the abs with each exchange. (20 reps)
  6. Exploding Squat Jump – With legs together, push glutes backward, and reach down to touch the ground next to toes (keeping back straight, knees behind the toes, and gaze outward.) Jump up while bringing your arms above your head and clapping them together, and jumping each leg outward. The movement looks like making a snow angel! Land with legs back close together and crouch back down to touch the ground, but keep back straight, gaze outward, and knees behind the toes. Repeat jump. (20 reps)
  7. Weighted Cross Abs – Lay on your back and hold a light weight in right hand, with arm slightly extended behind head. Reach right hand up while reaching left leg, and touch left foot. Return to lying position and repeat. Same movement for left side. Keep core engaged and don’t forget to breathe. (20 each side)

Winter Workout for Everyone

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Today’s workout is an incredibly effective, yet short approach to full body fat burning/toning/shredding. This workout is for everyone – there is no equipment needed, and you can do this workout in a small space virtually anywhere. Don’t ever use the excuse that you don’t have time to workout, because in under 30 minutes, you can get a KILLER sweat on, burn fat, and build muscle.

This workout was featured in The Tahoe Journal. Click HERE to see the full article!

Have fun, and push yourself hard. The idea is to get as many rounds completed as possible during the allotted time frame. Beginners start with 10 minutes, intermediate 20 minutes, and advanced go for the full 30 minutes.

Cheers!

Crystal

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