Wizard of OZ salad!

Wizard Of Oz Girls

Tonight in our house is Family Movie Night. That means easy foods, chilling and popcorn. While this is a favorite night for all of us, the goal is to keep it healthier I'd we can. The movie of choice, for first time viewing, is Wizard of Oz! Phrases of "Tin Dude", "It's not black and white but brown and white Mom. Did you see it when it first came out?", and "She is not just a witch, but an ugly green apple witch!".

Therefore, the salad is called:

Wizard of Oz salad

All ingredients organic and most fresh from the Farmer's Market

1.5 cups mixed greens
1/2 cup blueberries
1/2 cup shredded sweet white carrotts
10 cherry heirloom tomatoes quartered
about 2 TB goat cheese crumbled
1/2 cup drained black beans
1/8 cup mango salsa
8 tortilla chips ( any 100% corn tortilla baked until crunchy and broken up to small pieces works too)
1/2 cup traditional medium
Newmans Own Salsa
1 TB Newmans Own Light Honey Mustard salad-dressing
Fresh Pepper

Toss all together in a big bowl, minus the salad dressing and traditional medium salsa. Mix the dressing and salsa in a separate bowl, whisking them together. Pour half the dressing on the salad and mix together. Split salad onto two plates and drizzle rest of dressing on top. sprinkle with pepper and enjoy!

And for the ruby slippers, enjoy some Red Velvet Frozen Yogurt for dessert!








1/2 cup black beans

core crazy workout

I decided after an intense swim workout yesterday that I wanted to continue and push myself to my max. After swimming 2500 meters, with four push sets, I pounded out 35 minutes on the Precor working levels. While pounding I created and then implemented the following core conditioning workout. it kicked my fanny and I had two 20-something guys watching and attempting to replicate. They had to stop part way through!

Need: Bosu, 8/10 pound medicine ball, 6-8 pound weight, mat, squat rack (or incline pull up bar)

4 circuits of:
35 reps Medicine Ball Burpees
15 Incline Pull-Ups
25 Mountain Climbers
25 Bosu Plank with Midline Cross Kicks-each leg
35 Side Planks/Elbows Kiss planks- each side
3x15 reps each side of Plank Weight Holds- Elbow plank with left arm at plank 90 degree angle and right arm holding weight underhand grip. Push weight away and squeeze back, similar to a Bicep curl. Keep hips facing mat the entire time.
3x15 reps each side of Plank Up Downs- begin in upright push up position. Bring right arm down to plank position, follow with left arm coming down. Bring right arm up to push up position and repeat with left arm. that equals one rep on the right side. Repeat 15 reps with right arm leading, followed by 15 reps left arm leading. 3 sets.

Bring an extra sweat towel, drink plenty of H2O, and have FUN!

[Posted with iBlogger from my iPhone]

Quick workout for YOU when getting ready for SUMMER!

We all know the feeling- Summer is just around the corner and swimsuits are ready to be worn. But you hit snooze a few to many times on the alarm clock missing a few to many workouts.  The following workout incorporates the Tabata Method and will help you blast calories, increase your muscle mass and get your lungs in shape for the long hikes/rides/swims of Summer.

The Tabata Method is named after a Japanese researcher who discovered a means to train both your anaerobic and aerobic pathways at the same time.  The method is simple because it is time based, and the focus is to move FAST!  It is not only a motivating way to train since you don't worry about the number of reps but the time instead, but also efficient and effective for those who are time crunched. How it works is for 20 seconds you complete as many repetitions as possible. Rest for 10 seconds. Repeat 7 more times.

Time FOR Summer Workout:

You will need 2 Heavy Weights -10/12/15 pounds
Warm Up: 
1 minute Jumping Jacks
1 minute High Knees
1 minute Side Step Touches
1 minute Speed Skaters
1 minute Burpees 


Tabata Round #1:
20 seconds Burpees/rest 10 seconds
20 seconds Push Ups Traditional Stance/rest 10 seconds
20 seconds Reverse Lunges w/bicep curls holding heavy weights/rest 10 seconds
20 seconds Reverse Lunge on Right Leg while doing Shoulder Press/rest 10 seconds
20 seconds Reverse Lunge on Left Leg while doing Shoulder Press/rest 10 seconds
20 seconds Knee Tuck Jumps/rest 10 seconds
20 seconds Mountain Climbers/rest 10 seconds
20 seconds Narrow Grip Push Ups with Right Donkey Kick Jumps/rest 10 seconds


Repeat Warm - Up 2x but UBER FAST
1 minute Jumping Jacks
1 minute High Knees
1 minute Side Step Touches
1 minute Speed Skaters
1 minute Burpees 



Tabata Round #2:
20 seconds Burpees/rest 10 seconds
20 seconds Push Ups Traditional Stance/rest 10 seconds
20 seconds Reverse Lunges w/bicep curls holding heavy weights/rest 10 seconds
20 seconds Reverse Lunge on Right Leg while doing Shoulder Press/rest 10 seconds
20 seconds Reverse Lunge on Left Leg while doing Shoulder Press/rest 10 seconds
20 seconds Knee Tuck Jumps/rest 10 seconds
20 seconds Mountain Climbers/rest 10 seconds
20 seconds Narrow Grip Push Ups with Right Donkey Kick Jumps/rest 10 seconds

Core:
20 seconds Plank with right leg raised/rest 10 seconds
20 seconds Plank with left leg raised/rest 10 seconds
20 seconds Bicycles FAST/rest 10 seconds
20 seconds Plank with pelvis rotations/rest 10 seconds
Repeat 3x

For any questions please contract Coach Erin.  Have fun, work hard and always make sure to Challenge the POWER of YOU!
www.powerfitnesspdx.com