Getting to the top of the mountain was much easier today. It was another beautiful Sunday. As much as I enjoy running alone, running with a friend is always great. I definitely feel like I am being carried a little bit. So, thank you Jessica for the added lift and great late morning. Difficulty staying motivated and on task with anything is pretty normal. Teamwork helps us break through that wall that can otherwise stop or defeat us. This is the time of year our New Year’s Resolutions might start to wane. All those great ideas to give up or add for Lent maybe didn’t stick. But don’t give up. Ask for help, find a friend and remember that each strike brings us closer to a home run! Last Friday one of my Boot Camp friends shared that she told her family she comes to boot camp for the conversation, not just the workout. That really warmed my heart. It’s the relationships and shared goal of wanting to feel and get better everyday that drives my passion for teaching and coaching.
I’m excited to announce a new coach and trainer to my team! Kelly Campbell is an awesome mom, wife, and active member in our community. I knew when she started coming to boot camp last spring we were going to hit it off. It was immediately evident she’d be an excellent trainer and had what it takes to inspire and help others. Kelly is currently being certified as a group trainer and will be covering my classes when I can’t be there. We plan to add classes as we grow. I know you will all love her!
This coming week I’ll be heading to Chicago for some family time, and Kelly is taking one of her certification exams on Thursday. So, there will not be boot camp this Thursday, February 26th. I’m posting a workout for you that my girls and I have on my YouTube channel. It’s one of my favorite memories. Aimee had gotten engaged the evening before, and at the end of the video there is a little happy dance. We will all be together in Chicago, which isn’t exactly as appealing as a beach in Santa Barbara, but the togetherness is just as wonderful!
Santa Barbara Full Body Workout – 10 Exercises, 30 Seconds, 3 Rounds
Make sure you start with a warm up for 5-10 minutes (eg. jog in place, squats, jumping jacks, arm circles, lunges, rotations, high knees, butt kicks).
Complete 1 – 3 Rounds. Do each exercise for 30 seconds. Do the whole set of 10 exercises, back-to-back.
To make it HARDER, do a Ladder: First Round 60 Seconds, Round Two: 45 Seconds. Round Three: 30 Seconds.
1. Jumping Jack Burpees (To modify, do an Inch Worm, no push up. At the top of the movement perform a jumping jack or lateral step-outs)
2. Side Arm Raise Pushup (Pushup with Lateral Arm raise out – like a cross) To modify, perform the push up on your knees.
3. Side Lunges (Rd1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. P90X Crunchy Frog
5. Side to Side Hops
6. Lower Body Superman’s
7. Plank Jacks (V-Jumps)
8. Close Leg Squats
9. Plank Builds (Live it up pushups – straight arm plank to elbow plank)
10. Side Plank Raise
Bonus Inner-Thigh Circuit:
Do each exercise for 30 Seconds. Complete 3 Rounds.
1. Under the Fence
2. Pilates Inner-Thigh Leg Lifts
Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand or rest your head on your arm. As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.
3. Narrow Bridge
Cool Down: Slow Static stretches.
This week I’m also hosting a free 5 DAYS OF FREE EXERCISES TO TONE YOUR BUTT & GUT, February 23-27 via a private Facebook group. If you would like to be added to the private group, or want me to email you the exercises and workouts, let me know!
What’s for Dinner:
Butternut Squash and Black Bean Enchiladas and Cilantro Lime Cauliflower “Rice” – courtesy of skinnytaste.com
Butternut squash has so many health benefits; it’s low in fat, loaded with fiber, rich in antioxidants, vitamin C and beta-carotene, just to name a few. Combine that with black beans which are super high in fiber and protein and you have one healthy dish which is not only satisfying, it tastes great too. Enjoy!
Butternut Squash and Black Bean Enchiladas
Servings: 8 • Size: 1 enchilada • Old Points: 4 pts • Points+: 5 pts
Calories: 185 • Fat: 6 g • Protein: 13 g • Carb: 29 g • Fiber: 13 g • Sugar: 2 g
Sodium: 864 mg • Cholesterol: 7.5 mg
1 cup red enchilada sauce (homemade or canned)
1 tsp olive oil
2 1/2 cups peeled butternut squash, cut 1/2-inch-dice
salt and pepper, to taste
1 small onion, diced
3 cloves garlic, minced
1 jalapeno, seeded and diced
10 oz can Rotel tomatoes with green chilies
1 1/2 cups reduced sodium canned black beans, rinsed and drained
1/4 cup cilantro
1 tsp cumin
1/2 tsp chili powder
1/4 cup water
8 medium low-carb whole wheat flour tortillas (I used La Tortilla Factory)
1 cup reduced-fat shredded Mexican cheese
2 tbsp chopped scallions, for garnish
reduced-fat sour cream, for serving (optional)
Preheat the oven to 400°F.
Place 1/4 cup enchilada sauce on the bottom of a large baking dish.
Heat olive oil over medium-high heat in large skillet. Add onions, garlic, and jalapeno and cook 2-3 minutes until onions become translucent and garlic is fragrant. Add cubed butternut, Rotel tomatoes, black beans, water, cilantro, cumin and chili powder and season with salt and pepper to taste. Cover and cook over medium-low heat, stirring occasionally, until the squash is tender, about 30 to 35 minutes.
Cilantro Lime Cauliflower “Rice”
Servings: 5 • Size: 1 cup • Old Points: 1 pt • Weight Watchers Points+: 2 pts
Calories: 61 • Fat: 3 g • Carb: 8 g • Fiber: 3 g • Protein: 2.5 g • Sugar: 0 g
Cholesterol: 0 mg • Sodium: 37 (without salt)
1 medium head (about 24 oz) cauliflower, rinsed
1 tbsp extra-virgin olive oil
2 garlic cloves
2 scallions, diced
kosher salt and pepper, to taste
1/4 cup fresh chopped cilantro
Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
Heat a large saute pan over medium heat, add olive oil, scallions and garlic and sauté about 3 to 4 minutes, or until soft.
Raise the heat to medium-high. Add the cauliflower “rice” to the saute pan. Cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Season with salt and pepper to taste.
Remove from heat and place in a medium bowl; toss with fresh cilantro and lime juice to taste.