Sprint 2 the Table

Appetites and Adventures

Tank-Top Ready Triceps

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It’s a big day.

  1. We are just a few loooong hours from a long weekend
  2. I’m going to pick up my first jug or local raw milk and straight-from-the-farm eggs
  3. 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:

Diamond push-ups

20 Skull Crushers

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

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

dumbbell twist

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

reverise grip tricep pushdown

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

Straight Arm Pull-Down – 3 sets of 15

Straightarm pulldown

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

dumbbell kickback

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?!

Unwinding with Gratin

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You know those days when you walk in to work thinking everything is going smoothly?  Your projects are expanding, there’s a long weekend ahead of you… life is good.  And then everything turns upside down.

Yeah… welcome to my Wednesday.

 

It started out well.  I ate a prune (instant stick-to-your-ribs energy!) and hit the streets for an run before the heat was too overwhelming.

Stats:

  • Distance: 5 miles
  • Time: 41:38
  • Pace: 8.28

 

When I walked in from my run, the concierge told me I had a package.  Packages aren’t bills!  Oh happy day! 🙂

I won a copy of Heidi Swanson’s new cookbook, Super Natural Every Day, from Lisa @ Snack Girl!  I never win anything – and THIS is a rockstar item to win.

If you don’t already know her, Heidi is one amazing cook.  I’ve never made anything from her blog that I didn’t love.  Check her out @ 101 Cookbooks.

 

Smiling in my cookbook-winning afterglow, I enjoyed a repeat breakfast: Protein Banana Pudding. This time I spread it on an Udi’s Gluten-Free bagel.  It was pretty good!  The texture still felt “normal” – something a lot of gluten-free breads lack (IMHO).

Full-disclosure: I never eat breakfast at the table.  It gets scarfed down in the bathroom in my mad-morning rush whilst chastising myself for not getting out of bed earlier.

I bought myself flowers


Then I got to work and the proverbial shit hit the fan.

The highlight of my day was using the restroom on another floor.  Why?  Because they had a sign on the door explaining why there are black mats on the floor between the stall dividers.

Apparently there was “concern voiced over the shiny finish to the restroom floor and the lack of privacy.  The solution was to add a couple of mats strategically placed mats between stalls to obscure the view of the person beside you.”

Who does that?! It did make me laugh, which was exactly what I needed. 🙂

Back in the safety of my own bathroom home, I took a moment to exhale before beginning dinner.  Gena @ Choosing Raw posted a recipe for Vegan Summer Vegetable Gratin.  I’ve been waiting forever weeks days to try it.

Step 1: Make it non-vegan… I was out of milk!

This Gratin is time consuming to make, but I promise it’s worth it.  The panko gave the eggplant an awesome crunch.  All that basil will look excessive when you’re layering, but it adds an amazing flavor.  Next time, I’ll may adding more tomatoes (they were fantastic roasted!).

This was incredibly good as-is.  I had 2 servings.

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Seconds. That’s a cookie on the plate behind the gratin. + a glass of Syrah.

Summer Vegetable Gratin

  • 1 1/2 medium zucchinis, sliced into 1/4 in rounds
  • 2 medium tomatoes
  • 1 large eggplant, sliced into 1/2 in rounds
  • 1 egg, beaten
  • 3/4 C whole wheat panko
  • 2 tsp oregano
  • 1 tsp red pepper flakes
  • 1 C Daiya pepperjack cheese
  • 1 C fresh basil, cut into ribbons
  • S+P, taste

 

Sprinkle the eggplant and the tomatoes with a generous dose of salt and let them sit for ~30 mins.  This draws out moisture and takes the biterness out of the eggplant.

Meanwhile, set oven to broil, and sprinkle the zucchini slices with salt and pepper.  Place them on a piece of foil in the oven until nearly crispy (but still moist).  Remove and set aside.  Reduce oven heat to 400 degrees.

Firmly pat eggplant and tomatoes dry.  On a plate, mix the oregano and red pepper flakes into the panko.  Dip eggplant slices in the egg, then dredge them in the panko and transfer to a foil-lined baking sheet with the tomato slices.

Place them in the oven for 15 mins.  Flip the eggplant slices over and remove tomatoes (the should be soft and browning).  After 25-30 mins (or when the eggplant is browned and crispy), remove the egplant.

Reduce oven heat to 350 degrees. Layer 4-6 slices of the eggplant in a small casserole dish.  Top with 1/3 of the Daiya and 1/3 of the basil.  Next, layer the zucchini and tomato slices.  Add another layer of 1/3 of the Daiya and 1/3 of the basil, followed by the remaining slices of eggplant.  Top with the remaining third of Daiya and basil.

Bake for 10-15 mins, or until the Daiya is melted.  The vegetables will be slightly crispy from the baking.

Make 6 servings.

***

Cooking relaxes me after an especially hard day.  Weird, huh?

What do you do to unwind?

Does your office have those mats between the stalls?! Creepy.


Tasting, Tasting 1-2

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Saturday and Sunday I visited the tasting tents at the Food and Wine Festival.  I miiiight have snuck in Saturday… shhhh!

The gates of heaven

The food was all good, but I was a little disappointed that there wasn’t more variety.

There’s only so much fried chicken and BBQ I can consume.

Indian-Spiced Fried Chicken and Waffles = worth it

An exception to the “too much fried” rule is the above Indian-Spiced Fried Chicken and Waffles by Asha Gomez of Spice Route Supper Club.  I have GOT to check out one of her events ASAP.  Rumor has it she may be looking for a restaurant space…

Celeb Highlight: I got to meet Chef Norman Van Aken (the father of fusion… I shook his hand!).

Food Highlight: The beer, cheeses, and desserts (duh).

Best beer – New Heaven

The cheese spread (pun intended)

Coming to Whole Foods ATL soon!

I wish I’d done a better job remembering to photograph… there’s was just so much to eat! 🙂

My favorites beer/cheese/dessert:

  • Wild Heaven Craft Beers – I’d had these before, but Invocation and Ode to Mercy are the two brews offered by this new Decatur, GA-based brewery.  If you find them, drink them immediately.  It’s the best new beer I’ve tasted in a long time.
  • Sweet Grass Dairy’s Truffled Chevre – Decadently delicious.  There’s no other way to describe this.  Need proof?  They are complete OUT for the season.  🙁
  • The Hungry Peach’s Peach Cobbler Cupcake – Moist, flavorful, light… dignity is the only thing that kept me from devouring their whole display
  • High Road Craft Ice Cream – Every flavor was good (I shamelessly sampled everything), but if I had to cheese I’d say don’t miss the Caffeine Cacao and the French Toast (JUST like your mamma’s… in ice cream-form).  Good news for Georgian’s – they are coming soon to Whole Foods!  #godblesswholefoods

I had a great time hanging out with 2 new friends on Saturday and the Lippy crew on Sunday.  (Nathan’s wife, Chelsee = coolest chick ever.)

Me and Nathan Lippy. Our hair matches a little.

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If you ever wonder if your “clean” way of eating really makes a difference, eat like I did all weekend.  Monday I woke up feeling like crap.  Too.  Much.  Rich.  Food.

I seriously almost hurled during the flight to my client meeting.

At least it was better than it would have been: I ran 5 miles Saturday morning, took an hour walk that afternoon, played 2 ball games Sunday morning, and then ran 3.5 miles.  I should re-name this blog Run-Eat-Repeat. 🙂

I’m trying to mini-detox this week.  It’s not working so well since I’ve been traveling, but I’m definitely eating much cleaner than I did this weekend!  Monday I drank my breakfast (not in a noon-game tailgating way) before rushing to the airport:

Some days, you just need a green smoothie.  This was one of those days.

I did my P90X Ab Ripper X (best ab workout ever, btw), followed by my 75 push-ups (are you doing yours?!).  Then chugged enjoyed this refreshing smoothie.

Mango-Almond Smoothie

  • 1/2 champagne mango
  • 1/2 banana
  • 1 C fresh spinach
  • 1 C unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder
  • 1 tsp Maca
  • 1/2 tsp cinnamon
  • 1/2 tsp almond extract
  • water (adjust to desired consistency)

Put it in a blender.  Pour into glass.  Top with your favorite crunchy treat (I love this low-sugar citrus-granola).  

Drink up!

***

More like what I gorged on this weekend… but whatever… 🙂

Even though we’re already mid-week, this may be a timely discussion question given the upcoming long weekend…

How do you detox after a weekend of indulgence?

Not-So-Chili Tofu

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Hope we all make it through the weekend!

If we don’t, at least I’ll die happy having gone to Atlanta’s Food & Wine Festival!  It’s like foodie heaven up in here. 🙂

 

I’ll also die warm because it was already 80 degrees when I left for my run yesterday morning!  Not that I’m complaining – I am OVER being cold all the time.

Stats:

  • Distance: 5 miles
  • Time: 42:03
  • Pace: 8:41

 

It was an especially fun run since the Food & Wine Festival is in my neighborhood.  I liked running around watching everything getting set up.  So.  Excited.

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Following that fabulousness, I got my 20g of protein from my favorite Atlanta Farm Fresh Greek-style yogurt.  Straight out of the container with my first peach of the season and some granola.

 

In the mail today I found a surprise: My free samples arrived from Bragg!

Hit their website to request your own.  It takes about 6 weeks, but they do come.

I should have used them in my lunch, but I already had something tasty planned.   Chili Nutty Tofu.

Added bonus: It is a repeat recipe!  I struggle with making the same thing twice, but I’ve been craving nut butters like nobody’s business lately and my Chili Nutty Tofu was calling my name.

Not many edits to the recipe other than using my Spiced Almond Butter instead of PB.  That turned out to be a finger lickin’ good move.  And I turned it into a Chili Nutty Bowl.

I had extra chili nutty marinade, so I coated slices of zucchini and radishes to roast.  I’ve never heard of roasted radishes before, but it was pretty good!  Roasting took the “bite” out of the taste (in a good way).

The asparagus came from a farmer’s market – isn’t it the biggest you’ve ever seen?! And yes, it is purple.  I coated it in lemon juice, olive oil, and garlic. Same for the cherry tomatoes.

The tofu and the asparagus went in the 400 degree oven on a foil-lined baking sheet for 10 mins.  At that point, I tossed them and added the tomatoes, zucchini, and radishes to pan to bake another 10 mins.

Apparently I was a little eager to eat… I burned my finger tips trying to pick up the veggies to place on the bowl ‘o spinach.  Whaaat?!  I get excited about my veggies.

***

Food & Wine recap next week!  Let me just say that it is so cool to have so much talent in one place.  Some people go ga-ga over actors, others like rockstars… I like chefs.

What are you doing for the end of the world this weekend?

Who “does it” for you?  Athletes?  Actors?  Chefs?


Head, Shoulders, Knees and Toes

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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?!

What I Ate Wednesday II

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Let’s talk protein powder.  

I use it a lot.

Looking at my restaurant food pics, you’d think I was a bigger meat eater.  However, at home I rarely eat meat.  My diet is more plant-based.  This means I have to work hard to get in the protein I need.

The usual suspects are all staples in my diet: tempeh, tofu, lentils, quinoa, eggs, greek yogurt, etc.

Tempeh Crab-Free Cakes (click for recipe)

I also lift weights 4 times a week.

After a weight workout it’s generally recommend that you get 20g of protein within 30 minutes in order to help build muscle and aid in recovery.  Sometimes that’s hard to do on the go, so I use protein powder. You can add it to virtually anything!

Shakes:

Pineapple Upside-down Shake

…or in oatmeal:

Banana Almond Butter Overnight Oats

Tonight I’m trying a new (to me) form of protein: Casein Protein Powder.

More on Casein:

  • It makes up 80 percent of the protein in cow’s milk
  • Helps further build muscle mass
  • Moves through the digestive tract slower than whey protein
  • Is ideally taken before bed since the majority of muscle repair/regrowth happens when you’re asleep (slooooow release of protein thru the night –> better muscle recovery)

Many women balk at the phrase “build muscle.”  Truth be told, most women have to work very, very hard to build muscle.  Lifting weights and taking in some extra protein isn’t going to make you look like this.*

*Not that there is anything wrong with wanting to look like this.  To each their own.

AND an extra pound of muscle can burn 50-100 calories per day!

On to the brilliant Peas and Crayons’ What I Ate Wednesday! Eats from Tuesday.  And yes, it involves protein powder. 🙂

Breakfast:

This was a quick, protein-filled, late-to-work-and-eaten-in-the-car breakfast.  It tasted like banana pudding on bread.  For real.

Banana Pudding Bread

  • 2 slices Ezekiel bread
  • 1 banana
  • 1 scoop vanilla protein powder
  • 1 T unsweetened vanilla almond milk

Toast the bread.  While toasting bread, mush up your banana and mix with protein powder and milk (you can adjust liquid depending on your consistency preference).

Spread the banana deliciousness on your toast and enjoy!

Lunch:

I really love when there’s just the right amount of spinach left to make a salad right in the container.  So.  Easy.

In my salad:

  • Spinach
  • Cucumber
  • Black beans
  • Radishes
  • Carrots
  • Sprouts
  • Salsa

Dinner:

This Sweet Potato Kale Pizza was one I bookmarked to try months ago. It was worth the wait.

My modifications were few:

  • Halved the recipe to make one big pizza
  • Instead of massaging the kale with the EVOO mix, I used Madras sauce
  • Cherry tomatoes instead of slicing a large one (roasted them on the pizza perfectly!)
  • Parmesan rather than “raw” parm

This was ridiculously filling satisfying.  I’ll be doing this again and experimenting with other toppings!  (I’m thinking coconut butter and garam masla next.)

Check out the recipe by Callie @ Rawxy here.

Snacks:

Items I forgot to take pics of include…

  • Chocolate Toffee Think Thin Bar
  • Celery + Hummus
  • Blueberries
  • Almond milk

Apparently I’m in the mood to list things today…

***

Do you use protein powder?  Have you ever tried Casein?

How else do you get your protein?

Ready. Set. Eat!

By

Creative Loafing Atlanta recently published it’s “100 Dishes to Eat in Atlanta Before You Die.”

Foodies through the city rejoiced.  Then compared notes for bragging rights.

 

My score card? While I’ve only had 11 of the dishes mentioned , I have dined at 38 of the restaurants (including the 11 where I actually had the dish).

I’ve also eaten 3 out of 6 Chef’s picks.

This doesn’t count the cocktail section since many locations were repeats.  Incidentally, I’ve been to all but 1 ofthese fine restaurant bars.  Oddly, I’ve only tried the H&F beverage. 

The Southern Cola… it was quite tasty, though I like the whiskey + tamarind syrup rimmed with dehydrated bacon creation I had there better.

 

Overall this is a GREAT list.  Clearly, I have a mission.  My favorite on the list so far is the Carbonara at Holeman & Finch or the Giggioto calzone from Antico Pizza.  But that pecan waffle at WaHo will win at 3 am every time.   Hell.  Yes. 😉

 

Last night's Antico dinner

 

 

They could have done a better with the breakfast section, but I guess we can’t all live for brunch.  Where’s Ria’s? Watershed?  Rosebud?  The crepe guy at the Piedmont Park Green Market?

 

Cheers to the hard-working taster/writers: Cliff Bostock, Besha Rodell, and Jennifer Zyman.

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This morning I’m getting ready for my best friend’s baby shower!  Lots of goodies to come from this extravaganza. 🙂

 

Knowing there will be a mad rush for the rest of the day, I got my run in early.

Stats:

  • Distance: 5 miles
  • Time: 43:30
  • Pace: 8:06

 

Don’t forget the Bake Sale Steph @ Bite by Bite is holding to benefit Team in Training and the Leukemia and Lymphoma Society.

My contribution are a big batch of Dark Chocolate Sea Salt cookies. Sweet and chocolatey with a flaky fleur de sel crunch on top.  Mmmmm!

Please click here to check out the bake sale!!! It ends at 12p EST today!!!

***

Have any of you been eaten the magical 100 Atlanta dishes?

What do you think the best spot in your city is?

I love to travel – suggestions always welcome!

 

Push-Ups + Socca Pizza

By

75 push-ups.  Every day.

That’s my favorite way to make sure my arms are summah-time ready.  This is – in my opinion – the best exercise to do in order to tone your upper arms and back.

I’m telling you – anyone can do this.  Here’s how:

1. Proper Form

  • In the low position, your upper and forearms should be at a 90 degree angle and your hands should be under your shoulders.  Start out laying on the ground to be sure you’re correctly lined up.
  • Keep your core tight – don’t sag you butt OR stick it in the air.  You want a straight line from head to ankles (much like the bikini-belly planks earlier this week!).
  • Don’t let your chest touch the floor – it should be 2-3 inches from the floor in the lowest position.
  • Breathe!  In going down, out pushing up.

2. Find Your Starting Point

In order to determine how many sets to do each day, you need to learn what your max is.

Using the aforementioned proper form, get on the floor and to as many push-ups as you can.  Go on, do it!  Pretend the person in the cub isn’t starting…

Whatever number you reached is your max.  Write it down!

3. Divide and Conquer

Divide your max number in half.  The result is the number of push-ups you’ll be doing 3x each day with 30-60 seconds of rest in between.

For example:

  • Say you did 20 push-ups in your max set (which is where I began)
  • Half of 20 is 10
  • This means you need to do 3 sets of 10 push-ups each day

Rest for 30-60 secs between sets.  You’ll probably need 60 seconds when you begin; as you get stronger, cut down on the rest time a bit.

4. Keep Pushing

Don’t stop here!  Re-test yourself once you are able to complete your sets more easily.  This might be take 1 week, or it might take 3 weeks.  Move at your own pace, but don’t sacrifice form.

If you have trouble with your wrists, try making a fist and doing push-ups on your knuckles so that your wrists aren’t bent.  If you have free weights, you can also use those to keep your wrists straight.

Push-ups are awesome because they engage multiple muscle groups – from your core to your calves.

Added bonus: you can do them anywhere!  I do them in hotel rooms when traveling to get my blood pumping in the morning.

Results, yo.

When I started, I maxed out at 20 push-ups in a row.  I’m up to 50 in a row and do 3 sets of 25 for a total for 75 each day.

Speaking of… it’s about time to re-test…

 

Steph @ Bite by Bite opens her bake sale today to benefit Team in Training and the Leukemia and Lymphoma Society.

Please click here to check out the bake sale!!! As I said perviously, my dad passed away from Chronic Lymphocytic Leukemia.  The proceeds will go to an organization that can really put it to good use.  Much more research is needed!

My contribution is a cookie that my dad enjoyed: Dark Chocolate Sea Salt.

Recipe to come (not today as promised… I got distracted planning a baby shower)!!! The basics include: dark chocolate, butter, brown sugar, eggs, vanilla, flour, baking powder, almonds, and crunchy fleur de sel glittered across the top.

Last night I was inspired by Sarena @ The Non-Dairy Queen.  She had Socca Pizza for Mother’s Day!

I’ve been craving pizza lately and I’m ALWAYS craving Mexican, so I made a Mexican-inspired socca pizza.

This came out perfectly.  It was just the right amount!

I’ll definitely try it with cheese rather than nooch next time (I was OUT!) BUT I really liked it with the nooch.  Between the flavorful salsa and the eggy-ness, I didn’t miss it.

After eating pizza topped with a runny egg, I don’t know if I’ll ever eat “regular” pizza again.  So.  Good.

Mexican Socca Pizza

  • 1/2 C chickpea flour
  • 1 tsp Essence of Emeril
  • 1/2 C water

Toppings:

  • Salsa
  • Minced garlic
  • Celery
  • Artichokes
  • Zucchini
  • Nutritional Yeast
  • Egg

Preheat oven to 450 degrees.  Grease 9-in round (cake) pan.  (I used olive oil spray.)

In a small bowl, whisk together the flour and spices.  Gradually whisk in water.  Pour into pan and bake for 8-10 mins.  Meanwhile, prep any veggies you will be adding to the pizza.

When socca is done, cross your fingers that you greased the pan enough and flip it out onto a baking sheet or pizza stone.  Add your sauce and toppings – EXCEPT the nooch and egg.  Place in  oven for 6-7 mins, until veggies are nearly at desired level of tenderness.

Remove from oven to add the egg and the nooch.  Bake for 4-5 more mins, until the egg is just beginning to set.  Be sure not to over-cook the yolk.

Remove from oven and let cool briefly before plating and devouring!

***

Thanks for all the input on my rug yesterday. 🙂

What’s the weirdest thing you eat on your pizza?  

Ever try it with an egg?

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