NEW Fitness Page!

May 28, 2011 By Laura

Happy Memorial Day Weekend!!!

If today’s post seems a bit rushed… that’s because it is. I’m headed out the door to spend the day on the lake with friends. (Note to self: remember the sunscreen!)

I have an exciting addition! I added a “Fitness” page. Check it out in the top menu or by clicking here.

The page has 3 categories:

Workouts – a summary of workouts I’ve posted (are you doing your push ups?!)
Related Topics – more general fitness tips/observations
Races – races run and links to their recaps

Feedback/requests welcome! 🙂

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Thanks to the crazy rain we had Thursday night, I had a kickin’ run yesterday. The temperature was perfect and the air was clean. I think this was my fastest pace yet for a more-than-5K run.

Stats:

Distance: 5 miles
Time: 41:18
Pace: 8:24

Then I came home and dug down into a new layer of hell with Excel. Not. Kidding.

Happily, I did have a fantastic lunch.

More to come on this deliciousness!

And at 5:30p I had my first in-home massage. Why have I not been doing this my whole life?! It was amazing. If you are like me, every time you have a massage you wish you could just relax/sleep/do-anything-but-get-dressed-and-drive-home.

The answer is an in-home massage. They come to you! All I had to do was roll off the table and onto the couch. Bonus: it’s about the same $$$ as going to the spa!

***

Time to roll out!

Are you a beach person or a lake person? Are you enjoying either this weekend?

Tank-Top Ready Triceps

May 27, 2011 By Laura

It’s a big day.

We are just a few ~~loooong~~ hours from a long weekend
I’m going to pick up my first jug or local raw milk and straight-from-the-farm eggs
This is my first post by request (never mind that the request is from family member… thanks Aunt Teresa!)

Recently I posted a shoulder workout sure to leave you shoulders lookin’ good. My aunt commented that she would like some ideas for triceps as well. Ask and you shall receive.

Triceps are my favorite body part to work. Thoughts of tight tris = awesome motivator! Since Memorial Day Weekend marks the official beginning of tank top season, I worked mine big-time last night. 🙂

I always work my chest and tris on the same day. There are a lot of opinions out there, but I subscribe to the primary/secondary theory. Triceps are secondary muscles in chest exercises; therefore I like to work my triceps on the same day as my chest. I find it goes a long way in my being able to totally exhaust the muscles.

I like to keep my heart rate up. I sprint to rest my arms.
Grouping exercises is an easier way for me to organize/write a routine when I’m using sprints.
My first group incorporates non-chest/tri muscles. It’s more of a warm-up.
Almost every workout I do ends with abs (albeit some days are lighter than others).

I ALWAYS end with a green protein shake… and after particularly hard days, I end with a glass of vino.

To me, from me

This is my go-to tight-tri workout. It may seem long, but remember you are just 11 moves (14 if you do the abs) and 1 quick mile from a shake (and maybe some wine).

1. Warm up for 5 mins (jogging or elliptical)

2. Group 1

20 Diamond Push-Ups

Your hands should form a diamond (to target tris) like this:

20 Skull Crushers

Lie flat on your back with a dumbbell in each hand. Bend your elbows, lowering barbell toward your forehead. Be sure your weights aren’t too heavy… otherwise you may actually crush your skull. Straighten elbows (without locking them!) and repeat.

20 Seated Leg Tucks

30 Seconds of Fast Squats

Important Note: get low, but be SURE not to let your knees go over your toes. That’s how you hurt you knees.

3. 1/4 Mile Treadmill Sprint

4. Group 2

Dumbbell Press with Twist – 3 sets of 15

Lie on your back with knees bent and feet flat on the ground. Hold a dumbbell in each hand slightly above chest, with your elbows slightly bent out to the sides and palms facing forward. Extend your arms over chest (without locking your elbows!), and turn each palm to face your head. Reverse motion to return to starting position and repeat.

Bridge Fly – 3 sets of 12

Lie on a stability ball (you can also use a flat bench) with a dumbbell in each hand. Dumbbells should be slightly above upper abdomen with elbows to your side. Lower dumbbells to sides until chest muscles are slightly stretched. Bring dumbbells together in hugging motion until dumbbells just touch. Repeat.

Note: Hold your butt up, keeping your body in a straight line. This will give the added benefit or engaging your glutes and abs.

5. 1/4 Mile Treadmill Sprint

4. Group 3

Overhand Push-Down – 3 sets of 12

Place hands 6-10 in apart on straight bar with an overhand grip (palms down). Pull down until your forearms so they are parallel to the floor. This is your starting point. Be sure to keep your elbows close to your body and feet slightly bent, shoulder width apart and bend your knees slightly. Push the bar down slowly toward legs until arms are fully extended (don’t lock elbows!). Your elbows should still be close to the body and your core should be tight. Repeat.

Underhand Push-Down – 3 sets of 12

Same as above, but with hands holding the bar in an underhand position.

Straight Arm Pull-Down – 3 sets of 15

Stand facing the cable machine with your feet shoulder-width apart (or with one foot slight in front of other). Using an overhand grip on the straight bar, place hands shoulder-width apart. At the start, the bar should be slightly higher than shoulder level. Keeping your elbows slightly bent, tighten core and pull the bar down until it reaches your upper thighs. Be sure to keep your arms straight (again, without locking your elbows) throughout. Slowly allow the bar to raise back to shoulder height, maintaining your tight core.

5. 1/4 Mile Treadmill Sprint

6. Group 3

Tricep Kickbacks – 3 sets of 12

Place left knee and left hand on a bench. With your right hand, hold a dumbbell keeping elbow against body. Straighten the lower part of the arm all the way, then bend back to a 90˚ angle. Do not move the shoulder. Repeat 12x with each arm to complete a set.

Tricep Push-Backs – 2 sets of 15, 1 set to exhaustion

Holding a dumbbell in each hand, stand with feet shoulder-width apart and knees slightly bent. Arms should start straight down at sides with palms facing back. Lift arms straight back (~2 ft behind you), pausing for a second before return to sides. Repeat.

On your third set, repeat as many times as possible (to exhaustion).

7. 1/4 Mile Treadmill Sprint

8. Abs (a.k.a. Bonus Round)

Decline Crunches – 2 sets of 25

Bicycles – 2 sets of 30

Second best flat-ab exercise, in my opinion

Planks (click for times/tips) – best ab exercise ever for flat abs (in my experience)

If you aren’t tired after all of that… I’m seriously impressed. Don’t skip your 20g of protein post-workout!

***

After this crazy work week, I couldn’t be more ready for 3 days off. AND I’m kicking it off right with a massage this afternoon. 🙂

What is your favorite body part to work out?

How are you kicking off the long weekend?!

Head, Shoulders, Knees and Toes

May 19, 2011 By Laura

After some killer runs, my knees cried “Uncle” yesterday.

Not to be outdone, my toes felt a little cramp-y.

Truth be told, I wasn’t shedding any tears over skipping a run in the chilly, windy weather. It was the perfect time for an ~~often-neglected~~ shoulder workout.

In yesterday’s post I mentioned that some women shy away from weights/protein for fear of becoming She-Ra.

Similarly, women shy away from shoulder workouts. The linebacker look isn’t sexy on women, right???

That was my fear until a trainer set me straight. You CAN work out your shoulders in a way that will leave them looking hawt.

Non-football shoulders

**My Anti-linebacker Shoulder Workout:**

1. Military Presses – 4 sets of 10 reps

I like to do these on a stability ball to further engage my core. Sit on the ball (or edge of an exercise bench) with a dumbbell in each hand. Raise your arms so that your elbows are bent at a 90° angle, in line with your shoulders. Raise your arms overhead without straightening them without locking your elbows at the top. Slowly return to the starting position and repeat.

Tip: Be sure to keep your core tight throughout the exercise.

2. Lateral Raises – 4 sets of 10 reps

This one is simple: simultaneously lift your arms out to the side until they are parallel to the floor. Be sure to keep your core tight and don’t lock your elbows.

Tip: For an additional challenge, pause at the top turning your hands (making a pouring motion) so that your thumbs point toward the floor.

3. Front Raises – 4 sets of 10 reps

Lift your arms in front of your body until your hands are even with your shoulders. Pause for a moment at the top then slowly lower your arm back to the starting position.

Again, keep your core tight and don’t lock your elbows!

4. Front Raise Clockwise Circles – 3 sets of 25 reps

With a light weight in each and, lift your arms in front of your body until your hands are even with your shoulders. Make small, clockwise circles without locking your elbows and keeping your core engaged (are you seeing theme?).

Superset these with….

5. Front Raise Counter-Clockwise Circles – 3 sets of 25 reps

Same thing, in reverse.

Extra Credit:

6. 3-Way Arm Shaper – 20 reps each

I took this from Shape Magazine. It doesn’t focus exclusively on shoulders, but I find this helps me to finish with a satisfying burn out. ~~Total masochist.~~

A. Hold a dumbbell in each hand at sides and lean against a wall. Walk feet out about 18 inches, keeping them close together, and squat until thighs are parallel to ground. Raise arms out to sides to shoulder height, palms facing down. Lower arms. Do 20 reps.

B. Rise up and rest legs for 30 seconds, then lower into the wall squat again, but with feet shoulder-width apart. Extend arms at sides, then curl weights to shoulders. Do 20 reps.

C. Rise up and rest once more, then squat against the wall with feet wide. Hold dumbbells next to shoulders, palms facing forward, then extend arms overhead. Lower and repeat. Do 20 presses.

Click here for a video of these moves on Shape’s website.

Follow that up with 15 mins of abs (I did the P90X Ab Ripper X), and you have a solid 45 min workout.

If you’re really hard-core, do your 3 sets of push-ups too.

Don’t forget to get your 20g of protein!

In my Cereal Bowl:

Greek yogurt
Fiber One cereal
Banana
Chia seeds
Cinnamon

***

Almost Friday!!! I’m going to the Atlanta Food & Wine Festival this weekend. Soooo excited!

Does your body ever force you to take unplanned rest days?

Have your toes ever ached?!

Qu-egg-sadilla

March 28, 2011 By Laura

The Bachelorette had a great time. We even were graced with the presence of the token interpretive dancer.

Wouldn’t it be funny if someone who knew him read this?!

Normal people sleep off a Bachelorette party. Normal people may go to brunch, eat pancakes, and drink a ~~little hair of the dog~~ mimosa.

I, on the other hand, eat a Zucchini-Banana Muffin, get inspired by fellow-bloggers (thanks, Tina!), and write up a new work out.

I’m a glutton for punishment, my friends.

Killer (read: awesome) work outs get me excited.

New shoes also get me pumped. Running shoes, heels, flip flops… doesn’t matter.

Here’s the Post-Party Workout:

Round 1:

20 reps of each (except squats)

Bicep curls
Tricep skull crushers
Bench leg lifts
30-seconds quick squats

*** Sprint 0.3 miles***

Round 2:

3 sets, 12 reps each

Bent over barbell row
Wide grip lat pull-down
Seated row
Straight arm lat pull-down

*** Sprint 0.3 miles***

Round 3:

3 sets, 12 reps each

Alternating dumbbell curls (rotating wrists in as lifting)
Bicep curls
Hammer curls (last set until exhaustion)

*** Sprint 0.5 miles***

Round 4:

Stability ball roll outs (20)
Stability ball crunches (30)
Crunches with medicine call (50)
Alternating lunges with lat raise (20 total)
Side plank twists (12 on each side)
Decline crunch (50)
Side plank with leg lift (1 min each side)

Worth. It.

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Party like a rockstar. Workout like a rockstar. Eat a well-deserved a rockstar lunch.

Thankfully, 101 Cookbooks just posted an irresistible-looking Quesadilla.

(Side note: everything on 101 Cookbooks is basically brilliant.)

So here’s my version. With a TON of local ingredients.

It was good. Real good.

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Qu-egg-sadilla

1 T lime zest
1/4 C Greek yogurt
2 T capers
Splash of habanero-infused EVOO (regular is fine too!)
1 egg
S+P, to taste
1 tortilla
1 T pimento cheese
1 C fresh spinach

Mix together lime zest and Greek yogurt (Atlanta Farm Fresh is my Greek-style of choice) in a small bowl. Set aside.

Rinse capers and pan fry them over medium-high heat in a small splash of oil (I used Sweetwater Growers’ habanero-infused) until just wrinkling. Remove from pan and set aside on paper towel to cool a bit.

Beat the egg a in a small bowl. Beat the egg with a little water (water makes it more fluffy than milk!) and S+P, to taste.

Spread pimento cheese (I used my new fav American Gra-frutti) on tortilla.

Add a splash of EVOO to small skillet, heating over medium heat. Add egg mixture to skillet. Do not touch until bottom sets, ~20-25 secs. Top the eggs with spinach, then place tortilla (I used a Rudi’s spelt tortilla) on top of egg and spinach. The top of the egg will still be a bit runny, so it should attach itself to the tortilla/spinach as it sets.

Wait another 20-25 secs (until egg has set enough not to run), and flip. Fold tortilla in half, and cook each side a bit longer until outside of tortilla is nicely browned.

Place tortilla on a plate, top with yogurt mixture, capers, and freshly ground pepper.

***

Do you read other blogs to get motivated for a workout?

What are your favorites?

Slurp Your Sweet Potato

January 15, 2011 By Laura

Despite being up until 3am working, I woke up (late) this morning ready to MOVE.

Breakfast was a coffee, an apple, and a jalapeno-cheddar scone (recipe to come… it still needs a little work). To fuel my energy, I read some neglected fitness magazines.

What resulted was an amazing workout:

5 min elliptical warm-up
Wide grip lat pull-downs – 3 sets of 12
Bent over dumbbell row – 3 sets of 15
Seated cable row – 3 sets of 12
30 second planks as an active rest between sets in #2-4 (total 10)
Dumbbell pullover – 3 sets of 12
Row to raise – 2 sets of 12
Push-ups- 3 sets of 15 – superset with…
Standing dumbbell curl – 3 sets of 12
Alternating dumbbell curl – 5 sets of 12
Hammer curl – 4 sets of 15 (or to exhaustion)
1 min sprint intervals on the treadmill between each set in #10-11 (total 8 )

Then I took the stairs back up to my condo. Whew!

That killer workout called for a gigantic protein shake.

You’re probably going to think this is weird… BUT just trust me.

Sweet Potato Smoothie

1/4 large sweet potato, cooked (mine was left over from this)
1 hand full of spinach
1 scoop vanilla protein powder
1/2 tsp cinnamon
1/4 tsp ginger
1/4 tsp nutmeg
Ice + water/milk to taste

Combine all ingredients in blender and process until smooth. Slurp away!

***

Time to head out the door for the derby sleepover – so excited to hang out with the team off-skates!

Does anyone else have adult sleepovers?!

It’s like high school but now you don’t have to sneak in the alcohol.

Baking with Booze

December 24, 2010 By Laura

Good thing I got my butt to the gym today.

’cause I do love cupcakes.

Baby Sis let me tag along to her gym today where I tried out Body Pump for the first time. It was really good! I thought I was sooooo tough and started with more weight than I should have, but I quickly rectified that situation.

Part of me is scared I will be a whole new level of sore tomorrow, but the other part of me really likes feeling a workout. 🙂

Truth be told, I still like kickboxing better. Something about hitting a bag is so satisfying.

So… what is it that had me chasing Baby Sis out of my batter?

Gingerbread cupcakes filled with raisin-infused rum ganche and topped with cinnamon icing.

Heaven.

You know you’ve reached a new high when your mom says:

“This is the best thing you’ve ever made.”

I’ve literally been thinking about this recipe since I made Irish Car Bomb Cupcakes last year.

Once your muffins are baked, let them cool completely before carving out the center. If you have one of these, your life will be easier.

(Thanks for the early present, Madi!).

Centers can also be removed with apple corers, grapefruit spoons, fingers, and knives.

Next, get your fancy icing bag standard placstic baggie. Fill it with the ganache, then cut the very tip of the corner off to fill the cakes.

Fill the cutouts carefully just to the top of the cupcake.

Let that cool/solidify in the fridge for 30 mins (or 10 in the freezer if you’re impatient like I am).

Meanwhile, make your cinnamon icing.

Then – using the afore mentioned classy baggie method – ice the cupcakes.

Note to self: Get a hair cut!

Icing cakes isn’t one of my many skills…

But I don’t think Santa will mind. 🙂

Gingerbread Rum-Ganache Cupcakes with Cinnamon Icing

by Laura Hall

Prep Time: 45 mins

Cook Time: 15 mins

Keywords: bake dessert ginger rum Christmas cake winter

Ingredients (12 cupcakes)

For the Cupcake

1/2 C canola oil
3/4 C brown sugar (packed)
1/3 C molasses
2 eggs
1/4 C buttermilk
1 1/2 C whole wheat flour
1 tsp baking soda
1 T ginger
2 T cinnamon
1/4 tsp cloves
1/4 tsp nutmeg
1/2 tsp salt
1/2 C crystallized ginger (chopped)

For the Ganache

8 oz semi-sweet chocolate
2/3 C heavy cream
1 T butter, room temp
4 tsp dark rum (I used the raisin-infused rum left over from this recipe

For the Icing

1 stick salted butter, room temp
2 C confectioners’ sugar
1/4 C almond milk
1 tsp vanilla extract
2 tsp cinnamon

Instructions

For the Cupcake

Preheat the oven to 350F. Line a 12-cup cupcake tin with paper liners.

Using the paddle attachment on your electric mixer, beat the oil with the brown sugar and molasses until well combined. Add the eggs one at a time, mixing after each addition. Scraping down the sides of the bowl as needed. Beat in the buttermilk.

In a medium bowl, whisk together the flour, baking soda, ginger, cinnamon, cloves, nutmeg, and salt.

Add the dry ingredients to the wet, beating just until combined. Fold in the crystallized ginger.

Pour batter into the cupcake liners, filling each about 3/4 full. Bake about 15 mins. Let the cupcakes cool completely.

For the Ganache

Roughly chop the chocolate and place in a heatproof bowl. Bring the cream to a simmer.

Pour hot cream over the chocolate. Let it sit until chocolate appears melty (about 30 secs), then stir until smooth. If chocolate isn’t totally melted, pop it in the microwave for a few seconds.

Add the butter and rum and stir until combined.

Let that cool to room temp while you make the icing.

For the Icing

Using a mixer, beat butter until smooth.

Add the confectioners’ sugar, milk, vanilla, and cinnamon. Mix until blended and creamy; adding more confectioners’ sugar 1 T at a time as needed.

To Assemble

Carefully remove center of cupcakes. A cupcake corer, apple corer, or sharp knife will work. I find it easier to do this while the cakes are still in the tin. (What you do with the scraps is your business.)

Fill center of cupcakes to brim with ganache and allow to cool/solidify a bit in the fridge (~30 mins) or freezer (~10 mins).

Ice cupcakes.

Stuff your face.

***

These are pretty fabulous… and I tend to agree with Mom. They may just be the best thing I’ve ever made.

What’s the best thing you’ve ever made?

Merry Christmas Eve!!!

NEW Fitness Page!

Happy Memorial Day Weekend!!!

Tank-Top Ready Triceps

1. Warm up for 5 mins (jogging or elliptical)

2. Group 1

3. 1/4 Mile Treadmill Sprint

4. Group 2

5. 1/4 Mile Treadmill Sprint

4. Group 3

5. 1/4 Mile Treadmill Sprint

6. Group 3

7. 1/4 Mile Treadmill Sprint

8. Abs (a.k.a. Bonus Round)

Head, Shoulders, Knees and Toes

**My Anti-linebacker Shoulder Workout:**

Extra Credit:

Qu-egg-sadilla

Round 1:

Round 2:

Round 3:

Round 4:

Qu-egg-sadilla

Slurp Your Sweet Potato

Sweet Potato Smoothie

Baking with Booze

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