Do you guys like to dance? I sure as heck DON’T! Probobly because I can’t do it. So I feel a little bit (or a lotta bit) retarded. But when I do my cardio “dancing” on the arc trainer at the gym I feel like this:
(PS. Is that Lauren from So You Think You Can Dance? I loved her!)
I call this workout a “Match the Beat” Dancing workout. I like to do it on the Arc Trainer, but a regular elliptical will do. On an Arc Trainer you can adjust the incline AND resistance as opposed to just the resistance like on many ellipticals. So, here’s what you do:
After a warm up you find the next good song on your ipod. With that song going you set the incline to your elliptical (I like to change it up between 3, 5, 8, and 10 on an incline scale of 1-10) and you do this interval:
1 minute – moderate intensity - you want to match the beat of the song. If it is a faster song you will probobly have it on less of an incline and be moving your feet faster. Find a good moderate level resistance. Keep it here matching your beat and dancing (in your head) away for a minute.
1 minute – all out intensity - keep your pace and incline the same but up your resistance. You want to be really pushing it here. About half way through this minute reevaluate and increase resistance if needed. Remember to keep your feet moving to the beat. That’s the fun, dance-y part!
1 minute – recover - I take it down to a low resistance and low incline for 30 seconds. For the next 30 seconds I fast forward to my next song on my Ipod, and figure out a good incline for the beat. When this recovery minute is over you repeat the interval with your new song, new incline, new resistance and best of all, new beat!
It’s crazy and not at all dance-y really, I know. But my point is that that’s about as close as I come to dancing. And I’m ok with it. In fact, I love it. I love this workout.
Hey everyone! For those of you who don’t know know, I have decided to keep this blog up and running probobly through the end of the year. It will then be transfered over to my business website http://www.leanbodieshf.com. So keep on checking back here for the new ideas you know and love!
I have a little question for you… Do you love bacon? Well, if so, you won’t anymore after hopping on over to No More Bacon and reading about my friend, Ryan’s, weight loss. He is doing AMAZING and has such a great story to tell. His posts are very entertaining and well written. I promise you will be inspired by him if you subscribe to his blog and keep tabs on his progress. I mean really, who else can go on a cruise and have this for dessert? (see picture below)
He is also creating a blogosphere where he is creating a place for others to start their own weight loss/health blogs. He is trying to create a whole community of support and I think it’s a great idea! So, hope on over and give Ryan a holler!
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I have a big surprise for you guys. And it is coming to you live next week! I will give you a clue a day this week and then the big reveal will happen next week! If you are interested in getting my big surprise it will come in the form of an email attachment. Leave a comment with your email address or just go ahead and email me (lindsmm@gmail.com) with the subject line “I want a big surprise” and you will be added to the list!
Here’s the clue for today:
How could chocolate possibly HELP you maintain your weight through the holidays? I’ll show you how!
Hey guys! Here’s a sneak peak at my lunch today and then part of the big news is at the bottom of this post!
Here are the three simple ingredients to my Hot Avocado and Swiss Sami:
It’s very easy really. Just take two wedges of low fat Laughing Cow Swiss Cheese and spread one on each side of a Sandwich Thin (you can use bread but Sandwich thins are WAY better! They’re made by Orrowheat and can be found by the bread or buns at the grocery store.) Then slice some avocado and make a sandwich out of it!
You can then eat as is but I like it warm. So I throw it on the George (indoor grill or panini maker). It melts the cheese a little and makes it so oooey gooey.
Look at all that goodness gushing out the sides! Yum, yum!
So you may be thinking, cheese AND avocado? That’s a lot of fat. Remember FAT does not make us fat. TOO MUCH FOOD makes us fat! Healthy fats like the ones found in avocado are oh so very good for you. They do wonderful things like increase hormone function, help skin, hair and nails, make you feel full and satisfied longer, increase your metabolism, decrease bad cholesterol and increase good cholesterol and so many more things.
So go eat up this Avocado and Swiss Sami and get in your healthy fats!
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Ok, so here is some of the news. If you are long time readers you know that I have been trying to think of a name for my new website and also my business. I was thinking of using my name in it but I don’t think it sounds as professional. I decided to go with (drum roll please…)
Lean Bodies Health and Fitness!
And the website is www.leanbodieshf.com. Feel free to go check it out! It is still a little baby and much work needs to be done on it so don’t judge me yet. This blog will continue probobly until the end of the year and then it will be rolled over to that site. Don’t worry. I’ll never leave you completely.
Go look at my website and let me know what you think! Have a great weekend!
Hey everyone! There are some big changes going on around here this week! I will let you know later in the week what is going on. You may not hear from me much this week but I will definately keep you posted on the progress of my little secret. And now, on to the recipe!
I got this recipe from my friend Saundra and it is SO good! So easy too!
Take a can of tuna and mix in:
1 T. low fat mayo
salsa to taste (I use probobly 2 T.)
Diced celery
Diced pickles
little splash of balsamic vinegar
2 T. chedder cheese
Warm up the mixture in the microwave until the cheese is melted to your likeness. Then top with avocado and stuff in half of a bell pepper!
Today I was in the mood for just a big ol’ blob of peanut butter. I wanted to add some stuff to it though to make it even more nutritious. Here’s what I stirred together:
2 T. peanut butter
1/4 sc. vanilla protiein powder
1/2 T. real maple syrup
1 t. flax seed
And that’s it! Not only did it taste decadent, the combo of fat, protein and fiber kept me full for hours! You’ve got to try this one!
(300 cals – so make sure you’re counting this as a meal/snack)
I got this recipe from Heather at Heather Eats Almond Butter. I used the lesser amount of honey instead of Agave because I was low on Agave Nectar. Because of this they were a little drier so I made granola instead of cookies like Heather did. Try it either way though!
1 c. oats, toasted (toast for about 5 minutes in a 350 degree oven)
1/2 c. peanut butter
1/4 c. honey
1/2 c. chopped nuts
1/2 c. coconut
1/2 c. chocolate chips or dried fruit (I used chocolate chips of course…)
1 t. vanilla
1 t. cinnamon
Combine all ingredients in a bowl with a spoon or mixer. Press onto a cookie sheet and bake for 10 minutes at 325 degrees. When it’s cool crumble it up and keep in a ziploc baggie.
This is so good! But WATCH YOUR PORTION SIZE as this is kind of high in calories! Approx 1/4 c. has 200 calories. Enjoy with milk on top like cereal or with milk on the side like cookies!
Here is a little video on one of the best hamstring exercises ever, the Deadlift. It is important to get this exercise right though so watch the video for proper form.
This title was previously called “Salad on Toast” but how boring is that? So I spun it and thought of it as an open faced sandwich with veggie overload! Now THAT’S exciting! Here is this yummy little lunch idea:
Make a salad however you’d like to. I usually do this when I’m just having a boring old salad with just chicken or something. Toss the salad and chicken with your dressing (choose plain balsamic vinegar for 0 calories and sugar).
Toast a piece of bread and top is with guacamole. Or not. Whatever. I like it that way but it’s still good if you don’t have guacamole.
Dump your salad on top of the bread and cut bread bites with each salad bite! This is such a yummy lunch!
And now, on to the recipe!
