Wellness Wednesday With Lauren: Summer Fitness Challenge Week Two

Featured workout moves for this week include:

Biceps: Hammer Curls

Start                                             Finish

 

Triceps:  Kick Backs

Start                              Finish
 

 

Quads/Upper Thigh:  Squat on Bosu Ball

 Start                           Finish

 

Glutes:  Glute Lifts - Tiffany's favorite!

Start                                       Finish
 

 

Abs:  Crunches on Yoga Ball

Start                            Finish
 

 

Abs:  Oblique Crunches on Yoga Ball

Start                             Finish

Week Two:

Wednesday, April 14: 45 minutes of cardio
15 minutes on a stationary bike, 15 minutes on an elliptical/rowing machine/arc trainer and 15 minutes walking/running.

Thursday, April 15: 20 minutes of cardio + 20 minutes of upper body weight lifting + 15 minutes of abs
20 minutes on a stationary bike
20 minutes of upper body weight lifting, 3 sets of 15, which should include: shoulder press, push-ups for chest (see week one), hammer curls biceps (see above), triceps (see above) and upper back. 
15 minutes of abs, 3 sets of 15 crunches on the yoga ball (see above), 15 leg raises (see week one), 15 oblique twists on the yoga ball (see above), 15 back extensions (lay on your stomach, hands under your chin, raise your torso up off the ground and back down).

Friday, April 16: 30 minutes of cardio + 20 minutes of lower body weight lifting
30 minutes on an elliptical/rowing machine/arc trainer
20 minutes of lower body weight lifting, 3 sets of 15, which should include: squats on bosu ball (see above), inner and outer thigh (see week one), hamstrings (see week one) and glute lifts (see above).

Saturday, April 17:  Rest Day

Sunday, April 18:  45 minutes of cardio + 15 minutes of abs 
15 minutes on a stationary bike, 15 minutes on an elliptical/rowing machine/arc trainer and 15 minutes walking/running.
15 minutes of abs, 3 sets of 15 crunches on the yoga ball (see above), 15 leg raises (see week one post), 15 oblique twists on the yoga ball (see above), 15 back extensions (lay on your stomach, hands under your chin, raise your torso up off the ground and back down).

Monday, April 19: 20 minutes of cardio + 40 minutes of upper and lower body weight lifting
20 minutes on an elliptical/rowing machine/arc trainer
20 minutes of upper body weight lifting, 3 sets of 15, which should include: shoulder press, push-ups for chest (see week one), hammer curls biceps (see above), triceps (see above) and upper back. 
20 minutes of lower body weight lifting, 3 sets of 15, which should include: squats on bosu ball (see above), inner and outer thigh (see week one), hamstrings (see week one) and glute lifts (see above).

Tuesday, April 20: Rest Day

Wellness Wednesday With Lauren: Summer Fitness Challenge

With infomercials every few minutes showcasing P90X and Insanity, it's no wonder many women feel lost when it comes to working out.  P90X and Insanity are both extremely difficult workouts for experienced gym rats.  For the next eight weeks, I plan to post weekly workouts to give readers some simple ideas on how to get in shape for the summer.  I plan to include "Featured Workout Moves" with photos, which will include at least one upper body exercise, one lower body exercise and one ab exercise.  By the end of the eight weeks, we should have a complete total body workout that you can use during the summer. 

It is important to get at least 4 or 5 days in the gym each week.  My workouts usually last only one hour; I can't stand to be in the gym for any longer.  I usually workout Monday through Thursday, and then once on either Saturday or Sunday.  Don't freak out if you miss a few days one week, just stay focused on getting back on track the next week.

Featured workout moves for this week include:

Shoulders: Sumo High Pulls

                Start                                                             Finish

Chest: Modified Push-Ups

 Start                                               Finish

Outer thigh:  Side Leg Raise with Bands (raise one leg and then switch)

 Start                                         Finish

Hamstrings (back of legs): Hamstring Curl on Yoga Ball

 Start                                   Finish

Abs:  Leg Raises 

 Start                                   Finish

Abs:  Weighted Medicine Ball Oblique Twists

Start                                     Finish

Week One:

Wednesday, April 7: 45 minutes of cardio + 15 minutes of abs 
-15 minutes on a stationary bike, 15 minutes on an elliptical/rowing machine/arc trainer and 15 minutes walking/running.
-3 sets of 15 regular crunches on the floor, 15 leg raises (see above), 15 oblique twists with weighted medicine ball (start with 8 lbs, work up to 12lbs - see above), 15 back extensions (lay on your stomach, hands under your chin, raise your torso up off the ground and back down).

Thursday, April 8: 20 minutes of cardio + 40 minutes of upper and lower body weight lifting
20 minutes on an elliptical/rowing machine/arc trainer
20 minutes of upper body weight lifting, which should include: sumo pulls for shoulders (see above), push-ups for chest (see above), biceps, triceps and upper back. 
20 minutes of lower body weight lifting, which should include: squats or lunges, inner and outer thigh (see above), hamstrings (see above).

Friday, April 9: Rest Day

Saturday, April 10: 30 minutes of cardio + 15 minutes of abs
30 minutes of cardio on your favorite machine or walk/run/hike outside.
3 sets of 15 regular crunches on the floor, 15 leg raises (see above), 15 oblique twists with weighted medicine ball (start with 8 lbs, work up to 12lbs - see above), 15 back extensions (lay on your stomach, hands under your chin, raise your torso up off the ground and back down).


Sunday, April 11: Rest Day

Monday, April 12: 30 minutes of cardio + 20 minutes of upper body weight lifting
30 minutes of cardio on either stationary bike or elliptical/rowing machine/arc trainer
20 minutes of upper body weight lifting, which should include sumo pulls for shoulders (see above), push-ups for chest (see above), biceps, triceps and upper back. 

Tuesday, April 13: 30 minutes of cardio + 20 minutes of lower body weight lifting
30 minutes of cardio, walking or running on the treadmill
20 minutes of lower body weight lifting, which should include: squats or lunges, inner and outer thigh (see above), hamstrings (see above).

Happy B-Day Lauren.....Patron Style

Today is Lauren's (Wellness Wednesday) B-Day!!!!! Not telling her age......all you need to know is she's over 21 and fabulous! If I were a baker, I would whip up a batch of Patron Cupcakes. Full of my favorites...sugar, icing, and alcohol!

Margarita Cupcakes inspired by the song “Patron Tequila”
Makes about 10 cupcakes
1 cup flour
2 tsp baking powder
¼ tsp salt
1 stick butter, room temperature
¾ cup sugar
1 egg
1 tsp vanilla
¼ cup + 2 tbsp milk
2 tbsp tequila (you don’t have to use Patron I promise)
1 tbsp orange liqueur (I used Patron Citronge, other options include Triple Sec, Grand Marnier, Contreau..)
zest of one lime + juice of half of it

1. Preheat oven to 325F. Prepare a pan or silicone molds to your liking.
2. Combine flour, baking powder, lime zest, and salt in a bowl.
3. Cream together butter and sugar in another bowl until fluffy. Add egg and vanilla and mix until combined. Add half the dry ingredients and wet ingredients (milk, lime juice, tequila, and orange liqueur) into this bowl and combine after each addition. Add zest and the other half of the dry ingredients and mix again.
4. Pour into cupcake pan.
5. Bake in oven for 16-18 minutes or until toothpick inserted in a center cake comes out clean.

Wellness Wednesday With Lauren: Goat Cheese Salad and Tomato Basil Soup

I am still recovering from my whirlwind trip to San Francisco.  So, I figured I'd get back into the swing of things with a great healthy recipe I recently tried.  Great for getting back in shape for beach wear season!  BTW...Tiffany - when is that post coming??  I need to purchase fabulous beach/swim wear for when I go to the beach in June.

Goat Cheese Salad:
Ingredients:
-  Spring salad/spinach salad
-  Short log of herb goat cheese
-  Almonds, pistachios or pine nuts, chopped
-  Red seedless grapes, halved
-  Freshly ground black pepper

Instructions:
-  Roll 6 1-inch pieces of goat cheese into a ball
-  Lay out nuts and role goat cheese to coat
-  Serve goat cheese topping over salad with halved grapes, top with black pepper and your favorite balsamic vinaigrette.

Tomato Basic Soup:
We got this recipe from Food Network, however we modified to the recipe below:

Ingredients:
-  1 (14 oz.) can chopped tomatoes
-  3/4 cup extra virgin olive oil
-  Salt and freshly ground black pepper
-  1 yellow onion, diced
-  2 cloves garlic, minced
-  1 cup chicken broth
-  1/4 cup chopped fresh basil leaves or 2 tablespoons dried basil
-  2 tablespoons butter

Instructions:
-  Preheat oven to 450 degrees
-  Strain the chopped canned tomatoes, reserving the juices in a bowl, and spread onto a baking sheet, season with salt and pepper, drizzle with 1/4 cup of the olive oil and roast until caramelized (about 10 - 15 minutes)
-  While tomatoes are roasting... in a saucepan, heat remaining olive oil over medium-low heat.  Add the onion and garlic, cook until softened (about 10 minutes)
-  Add the roasted chopped caned tomatoes, reserved tomato juices, chicken broth, and butter.  SImmer until vegetables are very tender (about 15 minutes)
-  Add basil
-  Pour mixture into a blender and puree allowing for some steam to escape from the top.  Serve immediately.

Enjoy!
Lauren

Wellness Wednesday With Lauren: Caffeine Withdrawal

Last week I decided to stop drinking my morning coffee.  Why?  For purely vain reasons - I felt that my teeth were starting to appear less than fabulous, a little stained.  I also wanted to challenge myself to figure out if I was truly a coffee addict.  The verdict: I, Lauren, am a full blown addict! 

The first day wasn't so bad. But days two through four were dreadful.  I had an annoying headache that started conveniently at work, lasted all day and made it incredibly hard to workout.  Then, this past Monday, the headache mother-load landed.  I had such a bad migraine that I had to leave work due to the pain and nausea.  So, I did a little research on caffeine withdrawal to see if this was normal. 

Withdrawal symptoms can include:
-  Headache (check)
-  Fatigue (check)
-  Anxiety
-  Irritability (check)
-  Depressed mood
-  Difficulty concentrating (check)

Steps to avoiding withdrawal:
Back off gradually - Begin by mixing caffeinated and decaffeinated coffee, over time increase the decaffeinated portion.  I did not do this, and I believe it would have helped me greatly reduce my risk of headaches.  I am now drinking tea in the morning to still "feel" like I have a coffee-like drink with me.

Use Excedrin to help ease the headache.  It has some caffeine in it, so it can take the edge off. 

All in all, after reading more about coffee for this post, there really are not that many negative impacts to your health.  Although, for me, a less than white smile was just not worth it!

XOXO,
Lauren

FabulousFood4Tiff: Recipe Collection Update

 If you're looking to make a healthy meal at home, impress your friends or start off on the right foot with your in-laws - this recipe is it!  I made this last night and thought it met the standards for my FabulousFood4Tiff recipe book/food service.  It was easy to make, and tasted amazing! 

Lemon Salmon (total time: 20 minutes, 4 servings):

Ingredients:
-  4 small salmon fillets
-  1/4 cup extra-virgin olive oil
-  1/2 teaspoon salt (more or less for your taste)
-  1/2 teaspoon freshly ground black pepper (more or less for your taste)
-  1 tablespoon minced fresh rosemary leaves
-  3 lemons total
    -  8 lemon slices (about 2 lemons)
    -  1/4 cup lemon juice (about 1 lemon)
-  1/2 cup white wine (I used Chardonnay)
-  4 teaspoons capers
-  4 pieces of aluminum foil

Directions:
Pre-heat oven to 350 degrees.

Mix together the extra-virgin olive oil, salt, pepper and minced fresh rosemary.  Brush/coat each salmon fillet (front and back) with this mixture.  Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal, on a baking sheet.  Top each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers.  Wrap foil tightly around salmon to create packets.

Bake salmon in your oven for 10 - 15 minutes, depending on how large your fillets are.


Zucchini Salad (total time: 5 minutes, 4 servings):
This may sound weird, but trust me it's fresh and different!

Ingredients:
-  2 zucchinis (store in refrigerator)
-  Zest from 2 lemons in the salmon recipe above (may need another lemon for juice if none is left over)
-  10 - 20 teaspoons ricotta cheese (your choice to use low fat, part skim or whole milk)
-  Fresh parmesan cheese
-  Salt and pepper to taste

Directions:
While salmon is baking...

Cut the zucchinis into thin slices.  Spread out on the plate so that they are barely overlapping.  Squeeze lemon juice from 1 or 2 lemons over top.  Add 5 or so teaspoons of ricotta cheese to each plate.  Zest 1 or 2 lemons and sprinkle zest over each plate.  Add salt and pepper.  Top with a light sprinkle of parmesan cheese (parmesan missing from my photos - you can leave out if necessary).  Let sit until you add salmon to the plate.

Enjoy!
Lauren

Wellness Wednesday with Lauren: Revisiting Our Resolutions

Does your gym look like this now that it's February? 

My first Beauty Board post was about those pesky New Year's Resolutions we all try to make.  My goal was to simply stick with a wellness plan that makes sense (i.e. pack my lunch, do some physical activity 4 times a week, eat less junk, etc.).  However, it's now February and I'm feeling the pressure to slack off.  It started yesterday when I began chatting with Tiffany about the Total Body Conditioning class that we regularly attend.  We both wanted to bail.  Luckily, we kept each other accountable and instead of going out to eat, we both miraculously showed up to class!  But, what about tomorrow?  The next day? Next week?

I have been struggling to get back into some type of workout routine that keeps me motivated.  The problem is that work is crazy, I want to go home to watch Gossip Girl, or some other event seems to always get in the way.   I even got a personal trainer!  And yet, I still feel under-motivated... so I talked to my trainer about ways to handle my predicament. 

Below are the top 10 ways to stay on track, stay motivated and stick with your workout resolutions:

1.  DVR Gossip GIrl.

2.  Whether you have only 20 minutes to workout or an hour, do something during that time.  Every little bit counts and more importantly, keeps you in the routine of showing up.

3.  Be flexible, if you miss a day here and there don't give up!  Get back on track the next week.

4.  If you miss a day, try to plan a walk on your normal day off from working out or attend a morning group exercise class instead of an evening class.

5.  Plan workouts ahead of time so you go to the gym prepared. 

6.  Set one or two clear goals and ask someone at the gym, a friend or loved one to keep you accountable.  Ask them to remind you of your goal when you start straying. 

7.  Get enough sleep (at least 7 to 8 hours).

8.  Try something new, like Yoga, Pilates or Kickboxing once a month.

9.  Buy new workout clothes - You will be excited to wear them!  Great deals at www.target.com.

10.  Read this blog!

XOXO,

Lauren

Wellness Wednesday with Lauren: Guiltless Appetizers for Super Bowl Sunday

I do not celebrate Super Bowl Sunday, but many of my friends and relatives do celebrate this event as a national holiday.  I do however, go to many a party where afterwards I suffer from "should-have-worn-spanx" syndrome, and I feel I've gained at least 5 pounds.  So, I can only imagine how much tempting food is available at your Super Bowl party of choice, and how guilty you might feel afterwards.  If you have the option of bringing your own appetizer or hosting your own Super Bowl party, below are guiltless appetizers you can feel good about serving and eating.

Hummus with Carrots and Celery:

Ingredients:
-  2 cans of chickpea/garbonzo beans
-  Water leftover from 1 of the cans of beans
-  4 cloves garlic, whole
-  Optional: 1 tablespoon tahini (sesame seed paste) 
-  4 tablespoons of olive oil, more or less depending on how thick you like your hummus
-  Juice from 1 lemon
-  Onion Powder, to taste
-  Black Pepper, to taste
-  Salt, to taste

Directions:
1.  Blend all ingredients together (I recommend to blend, stir, blend, stir, etc.).
2.  To eat, dip carrots or celery stalk in hummus.

Buffalo Chicken Strips:
Ingredients:
-  1 lb chicken, cut into bit-size strips
-  Frank's hot sauce (or other hot sauce of choice)
-  Medium-to-lage carton of reduced-fat sour cream
-  Ranch dressing mix

Directions:
1.  Toss chicken strips in hot sauce.
2.  Bake chicken strips in oven for 20 minutes at 350 degrees.
3.  In a separate bowl, mix carton of reduced-fat sour cream with 1 packet of ranch dress mix.   Continue adding sour cream and/or ranch dressing mix to taste.
4.  To eat, dip individual chicken strips in sour cream sauce.

Asparagus with Lemon Dill dip:
Ingredients:
-  Bundle or two of fresh asparagus
-  1 cup low-fast mayonnaise
-  1/4 cup buttermilk
-  2 tablespoons chopped fresh dill leaves
-  1 tablespoon chopped fresh parsley leaves
-  1 tablespoon grated lemon zest
-  2 teaspoon fresh lemon juice
-  1 garlic clove, minced

Directions:
1.  Blanch a bundle or two of fresh asparagus by quickly boiling and then placing the asparagus stalks in ice cold water. 
2.  Combine all other ingredients in a bowl and stir well.  Refrigerate until chilled. 
3.  To eat, dip stalks of asparagus into lemon dill dip.

I hope you attempt these healthy appetizers at your next party!

XOXO,

Gossip Girl.... I mean, Lauren

Wellness Wednesdays With Lauren: Fabulous Pesto

Today I learned that Tiff would like for me to post recipes... she then admitted that she would actually like for me to create an entire cookbook .  She later decided that this cookbook would also include me performing as a personal chef by preparing and then delivering her meals.  Similar to NutriSystem...I'd call it FabulousFood4Tiff. 

So, prepare to kick your Lean Cuisines to the curb!  Today I begin my collection of recipes for my "cookbook"!  Last night I prepared pesto sauce over whole wheat pasta.  Now, this photo might not look like much, but it was truly delicious and you only need a tiny bit of the sauce.  I recommend tossing the sauce with the pasta and topping with fresh parmesan cheese. 

Pesto Sauce
Prep Time: 15 minutes

Ingredients:
2/3 cup packed fresh basil leaves
1/3 cup grated Parmesan cheese
1/3 cup olive oil
2 tablespoons pine nuts
1/2 teaspoon salt
1/8 teaspoon pepper
1 garlic clove, peeled 

Directions:
In a food processor or blender, combine all ingredients; cover and process until blended.  Use immediately or transfer to an airtight container.  Cover and refrigerate for up to 1 week or freeze for up to 3 months.

*recipe courtesy of The Taste of Home Cookbook

xoxo
Lauren

Wellness Wednesdays With Lauren: Nike + ipod

I completed a half marathon last November, and yes I'll be the first person to brag about it!  It was an amazing experience and I plan to run the same race next year.  But, I'm thinking about adding a new training accessory - the Nike + iPod Sport Kit. 

The first time I heard about this accessory I didn't really "get" what it was and decided I could pass. Well, after some digging there is no way I could survive in the running world without this thing!   Not only does it keep track of your time and calories, but it tracks your distance (excellent for long runs) and allows you to download your data to the web and analyze it over weeks or months.  From there, the NikePlus website connects you with other runners for encouragement and friendly competition, across the world.  Plus, a trainer speaks to you throughout the workout to motivate you and it gives you access to music that you can program to keep you moving through tough workouts.  So, when you are feeling low, you can program your favorite song to play to pump you up.  My personal favorites right now are Untouched, by The Veronicas or Lisztomania, by Phoenix. 

If you are thinking about starting to run or are already a competitive runner, I highly recommend purchasing the Nike + iPod Sport Kit.  The shoe sensor and iPod receiver are only $29.00 at Amazon.  However, I think the down side is that you have to purchase specific Nike Shoes (more $$$) and that your iPod plus receiver will not fit in a traditional arm band.   I'm thinking, even despite the extra cost, this item is a MUST for 2010.

As an added bonus - check out "The FITNESS Top 100 Workout Songs"

xoxo
Lauren

Wellness Wednesday With Lauren: New Years Resolutions

I just got home from the gym and of course, since it's the first week of a new year, the gym was PACKED!  Every cardio machine was taken except for the crappy stair-stepper (which no one likes to use at my gym).  Needless to say, it is the time of year where everyone is trying to stick to their New Year's resolution to get in shape. 

In the past, I have never set a "get-in-shape" resolution.  I am in my early twenties, and before this January I never felt like I had to worry about my weight.  But suddenly, I feel that my metabolism has slowly started to say 'good-bye'.  And as Tiffany and I discussed today over lunch...I feel that my body is just going soft. 

So this year... I am making a resolution to get back in shape after eating my heart's desire of holiday goodies!  I am even going to bed tonight in my workout clothes like Kim K. so that I can get up tomorrow morning!   I hope you are wishing me luck right now...I probably need it.

Now, I am going to tell you all something that no one ever wants to hear.  Most women I know are usually dieting, either weight watchers, crash diets, or liquid diets.  But I have the secret to loosing weight - come closer to the computer.  Closer...a little closer...eat less crap, eat more veggies, workout at least 4 times a week.  I know it's rash, but at least I am honest!  We all know the secret, it just sucks to actually do it and not give in to the fads. 

My plan will be simple - pack my lunch most days, do some type of physical activity 4 or 5 days a week, eat more salads and less chocolate, and stick with my plan beyond January!  Here's hoping everyone else at the gym gives up so that I can have my gym space back.

Happy new year!
Lauren

Wellness Wednesdays With Lauren

2 Facts: It's impossible to be the hottest chick in the game if you neglect your personal wellness and it's important to surround yourself with people who have the healthy lifestyle you desire. So I'm happy to be friends with Lauren!

Lauren is my wellness PIC (partner in crime), sometime personal life coach and therapist, venting partner, generous friend who invites me over for dinner, co-worker and wellness guru!

Since Lauren is extremely passionate about living a healthy life and I have wellness commitment issues, I thought it would be fun for Lauren to serve us a healthy dose of wellness fabulosity each Wednesday!

Have a wellness question for Lauren? Send her an email at BeautyBoard@gmail.com and be sure to tune in tomorrow.