Burning Up: Raining Sweat!

Yesterday, we did a fabulous workout in my Tuesday morning bootcamp class. Fabulous because it left my ass sore and legs burning. When I saw one my students this morning, she let me know that the class had left her exhausted (good exhausted and good sore) and that I should do that class once a month to turn up the intensity every so often. *note taken!

The class idea was snagged from one of my favorite sites - bodyrock.tv. The workout, called "It Will Rain Sweat" was a series of 10 difficult moves times 10 reps. And it did. While I've been interviewing I've spent a lot of time in the rain - miserable hot disgusting rain - and covered in sweat. Rain and sweat that have left me with a ridiculous dry cleaning bill and a newfound kinship with our cleaner. I seem to interview every time there is a mass rainstorm and also a November "heat spell." I end up sweating my ass off in a rain jacket riding in on the Path and then getting soaked while I walk over to interviews (though I am grateful for the opportunities-don't get me wrong!). I've spent a lot of time in office bathrooms under dryers or stripping on the Path train post-interview ripping off a suit jacket that was too hot under a rain jacket. And hair is not meant to be survive this weather. There's been a lot of buns.

As I mentioned, the name "raining sweat" certainly was accurate as I finished the workout totally soaked through as if I'd just left the sauna. The workout was meant to be done 10 times through; however with the task of trying to balance many different levels of fitness and defer repetition that may risk boredom from some patrons - I added my own twist and incorporated the "fit ass" workout using a high step (3 to 4 risers) instead of a chair. By the end of the workout you'll have 50 reps of fit ass and a solid 360 reps of high intensity exercises. For more on bodyrock or if you're short on time check out Bodyrock on facebook for "it will rain sweat" and "fit ass" or their website http://www.bodyrock.tv/

We did our regular warm-up - 5-7 minutes.

SET ONE

90 second JUMP ROPE

20 reps L&R of squat step up knee drive on the step. (Turn left side to step, stand with feet wide apart, step right foot in, step left on step, drive up right knee) SWITCH.

Set of 12 exercises (this is what I used that incorporated some of the bodyrock workout and some changes)

10 burpees

10 weighted (or not) squat jumps

10 pushups (on knees, regular, or legs on step with hands on floor)

10 legs in and out (abs)

10 rows

10 tricep (french press)

10 plank jacks

10 lunge jumps

10 curl and press

10 tuck jumps

10 squats

10 roll ups

WATER

SET TWO

60 second jump rope

Set of 20 fit ass again

Repeat set of 12 exercises again

WATER

SET THREE (slight changes)

30 second jump rope

Set of 10 fit ass (to make 50 on each side)

Repeat set of 12 exercises again reaching total of 360

ABS -

curls

obliques - L&R

reverse crunch

repeat 2x

planks - rock side to side

Cool down

TOTAL TIME - 45 to 50 minutes

Shake Your Tail Feather - Thanksgiving Spin

Wednesday Pre-Turkey Thanksgiving Spin - 50 minutes.

Young Blood 4:07 The Naked and Famous Passive Me Aggressive You (warm-up)

Track 10 3:48* Up in 2 jog for 20 sec - drop down touch right, pick up pace 45 sec, 15 sec jog in 2, repeat until song ends)

Firework 3:48 Katy Perry Teenage Dream (Deluxe Edition), seated climb, faster intervals at chorus

Good Vibrations 4:29 Marky Mark And The Funky Bunch & Loleatta Holloway, back to flat, 30 sec rest, 4x 45 tempo, 15 sec sprints

Howlin' for You 3:12 The Black Keys Brothers, 30 sec rest, 1 min up in 3, 30 sec in saddle on flat - repeat

30 sec recovery then entering rolling hills (my favorite), 4x - 1 min in saddle (no bouncing, working hard 80% of heart rate), add a seated climb 30 sec, then 15 sec increase the pace - shoot up to 3 for one minute get that heart rate to 92%, then recover in 2 on a flat for 30 sec. You should end in time with 4th song - use that last 20 sec to sit in the saddle get water, etc. They should have worked HARD 4x.

We Found Love (feat. Calvin Harris) 3:36 Rihanna We Found Love

We R Who We R 3:25 Ke$ha We R Who We R

Bulletproof 3:26 La Roux La Roux (Bonus Track Version)

What Doesn't Kill You (Stronger) 3:42 Kelly Clarkson Stronger

END OF ROLLING HILLS

Shake It Out 4:38 Florence + The Machine Ceremonials, seated climb

Marry the Night 4:25 Lady GaGa Born This Way, shake it out 1 min in 2 jog, start on a flat and every 45-60 sec add a good turn right and keep the pace like you are headed into the wind by the end the heart rate is hard and you are working on the highest intensity

Thank You 5:07 Duran Duran With Honors Soundtrack, cool down

Favorite Year 4:29 Dixie Chicks Taking The Long Way, cool down

*Editor's Note - long ago I copied tons of spin music from my friend Tara who was big into dance and techno - the song titles were not copied so unfortunately this girl has alot of dance and techno music that's unnamed - find a good song with a quick beat that's 3:45 to sub in.

Helleva Holiday Week Workout: A big HIIT!

It's back -- the Thanksgiving pre-panic. In preparation for Thanksgiving, in addition to stocking up on turkey stock, pumpkin pie and whipped cream, people are trying to shed those last few pounds before they pack everything back on Thursday. I noticed I had several more people in my classes or new people who normally I don't see in the gym. Regardless of how you are attacking the holiday gain - there are plenty of ways to avoid the extra pounds -

A. Plenty of gyms offer their own Thanksgiving day menu - try a pre-turkey zumba, spin or step class before the turkey.

B. Go for a run - Turkey Trots are as popular as turkey - and some let you sign up on race day - and get a free t-shirt.

C. Grab the Kids and a football (rugby ball) and head to the park - the days not just about watching it on TV.

D. Make sure you look at what you're eating instead of swallowing it whole. Also try some new green veggies for Thanksgiving - give your tired String Bean Casserole a break for Giada's sauteed green beans http://healthy.food.com/recipe/giadas-sauteed-green-beans-194652 or perhaps Ina's roasted brussel sprouts. YUM!!

And if you do end up trying the pumpkin, apple, and pecan pies - know this, as Denise Austin says, tomorrow is another day. Friday you'll get back on your regularly scheduled programming.

I am absolutely in LOVE with the concept of HIIT training - high intensity interval training. I find myself using it frequently in my Bootcamp class. And it's a big hit or "hiit."

Bootcamp Class

Warm-up 5-7min - we do the same warm-up each week - you can bring your own

I like to bring the heart rate up a bit from the warm-up - we did some light kickboxing here - some punches, knees (alternate) side kicks L&R, front kicks, back kicks, jacks, speed bag, lunge, football runs.

Then grabbed some water and we did our first weights/HIIT set

Using heavy weights

One weight held in 2 hands reverse lunge side twist 10x

reverse fly 10x

other side

10 squats, 10 pushups

repeat

First High Intensity set

20 sec 1/2 burpee jump turn 1/2 burpee. 10 sec rest

20 sec high knees 10 sec rest

repeat 3x

water

Then using heavy weights again up on the step- curtsy squat 10x and reverse lunge, 10x, R

tricep dips

repeat set on Left

tricep dips

Sitting on the step, relax back on sit bones and knees in and out, front, side, left, 20x

wide plie squat with overhead triceps 10x

water

Second HIIT set

MT climbers with hands on step, 4x

4 jump lunges

alternate for 45 sec.

15 sec rest

moderate weights using the step - step knee with a curl - 45 sec

15 sec rest

back to Climbers/lunge

Knee/Curl

water

Grab your light weights hold overhead - kick left step or lunge back - repeat 10x switch

row to the stomach, row to the chest

sit on the step - chest press

ABS -

repeat the 3 point abs on the step

relax it back - straight up crunches, obliques - elbow to knee, reverse crunch

bicycles x20

off the step - plank off the step hold 15 sec, 10x knee to opposite shoulder L&R, 5 sec rest on knees, repeat twice.

Cool Down.

HIIT and HEAT - healthy recipe and high intensity workout

Last night I made a great dinner. I know it was good because Billy actually liked it and it was gone before I could take a picture. I based the recipe on a Giada at Home recipe, which was on yesterday. She cooked a whole chicken with a rosemary, mustard butter. Since cooking a whole chicken was too much work and we are trying to eat healthier - I amended the recipe a bit.

Rosemary Mustard Chicken with Vegetable Bolognese

In a bowl I mixed together 2 tbsp of plain greek yogurt, 2 tbsp of honey dijon mustard and chopped up rosemary (about 1 sprig) with a lil salt and pepper. I soaked the chicken in the mixture and then placed the chicken in a 375 degree oven in a dish with reynolds wrap and Pam.

Veggies

Heat a lil olive oil in a big nonstick pan. Chop up roughly 2 red peppers and 4-5 carrots (mine were super skinny) in a pan on medium heat. Let heat up for 5 minutes. Add some S&P. Chop up a box of cremini mushrooms. Put them in the pan. Let the mushrooms brown - add a can of diced tomatoes (no salt). Then add some rosemary, thyme and a lil oregano. Let sit for 20 minutes. The veggies get tender and absorb the tomatoes and it's delish.

Scoop the veggie mixture on the plate and layer the Chicken on top. The chicken stays moist and the veggies make a kick-ass sauce. You could add whole wheat pasta or brown rice if you wanted but we ate it as is. You can also use the veggie mixture on it's own with pasta. So if you make a double portion of the veggie mix and use it the next night.

Workout

I didn't feel like I was moving enough in the morning and banging it out so I wanted to use the HIIT concept and get going for 3 two to three minute intervals. If you have not heard about HIIT training see here http://en.wikipedia.org/wiki/High-intensity_interval_training

We started with our warm-up and then did a little aerobic workout to raise the heartrates.

Then we did 30sec intervals jump rope and power squats for 3 rounds. My heart rate was up to 175. Then we kept moving got some water and grabbed our heavy weights for a set of 15 each of squats, rows, clean and press, lunges and tricep (french press).

Lil march and then using the step we did 20 sec plank jacks on the step, jump up and side to side plyo jump. 2 minutes, 3 rounds. Then we used our lighter weights and did a curtsy squat off the step, 15 and 10 pulses L&R with side raises in between. Then spiderman push-ups, a set of 10. Heavy weight one handed rows and then down on the mat for staggered arm push-ups, 10 on the R&L. Then come all the way down and tuck your arms in by your sides and extend straight ahead and come up on your forearms. Press into your palms and come up.

Then we stood up and did lunges with a front raise, wood choppers. Then for the obliques, lean to one side and center. L&R.

Then jump rope 20 sec, high knees, 3 rounds.

Abs - crunches, 20. Side crunch, 20 L&R. Reverse crunch, 20. Table top. Leg raises in tabletop R&L, 10 each side. Forearm plank, push up to plank knee cross 10x each, come down to rest in tabletop 5 sec, 3x repeat. Side plank L&R, thread the needle 5x each. Boat pose, knees in and out, twist side to side.

Cool down.

Pre-Race Pasta, Post Race Cocoa: A Freezy 5k

This past weekend was the second annual HoBOOken 5k race, which benefited the Hoboken Homeless Shelter. I am a member of the shelter's development committee and helped spearhead a fundraiser with the Elysianettes that provided over 600 meals for the shelter so I signed up for the 5k and was later joined by my friends Eileen and Jen.

Now, initially the weather looked gorgeous but as the Oct. 29th race date closed in the forecast turned ugly - I mean super, fell down the ugly tree and hit every branch on the way down ugly. It went from rain to intense rain to cold to cold, with rain and snow. But, the race was to go on - snow or shine.

So the night before the race we held a pre-race slumber party and I made dinner at home - full at of carbs, zippo nuts (allergy), and packed with protein. Also, I must say it was mighty sensitive to my stomach, which tends to hate any meals pre-race. I think it gets jittery. The problem I faced was not tummy troubles, but rather standing out for 2 hours pre-race in the rain and cold, rain-weighted clothes, not being able to feel my toes or fingers and a runny nose.

Our Pre-Race Pasta Dish - Tomato Basil Sauce and Turkey Meatballs with Mushrooms

Meatballs

Preheat oven to 375

1 package Shady Brook Farm - 93/7 turkey

Use a paper towel to clean about a dozen cremini mushrooms, chop finely and saute

Mince about 6 cloves garlic (average size) drop in over the mushrooms saute until brown

add a little salt, pepper and a little rosemary (fresh)

let the mix cool

add 1/4 cup egg whites and 1/2 cup bread crumbs and 1/2 cup parmesan cheese to meat mixture - add cooled mushroom mix and some basil - dig in and mix with your hands.

Shape into golf ball sized balls - in a frying pan add a little Pam and brown a bit on each side place on a baking sheet and bake in the oven for 20 minutes.

Sauce and Whole Wheat Pasta

In a large saute pan - heat up 2 tbsp olive oil - chop up tomatoes, I used a variety of tomatoes, vine tomatoes and Campari tomatoes as well as a few big slicing tomatoes. I cut them all up in 1 inch pieces and put them in the saute pan and let them start to stew and simmer on med-high heat for about 10-15 minutes, adding salt and pepper and 2 or 3 cloves of minced garlic, Eileen stirring occasionally. I then added a lil oregano, a small dash of red cayenne pepper and a pinch of cumin. Then, stealing from Bodyrock TV, I intended to put in a pinch of honey in lieu of sugar, but since I couldn't find honey I used a dash of agave nectar, which seemed to work fine. I continued to let it simmer and sit, while I cooked a box of whole wheat linguine to package instructions, rinsed and drained some white beans and chopped some basil. I turned the sauce down and added the chopped basil and little bit of pasta water and those white beans. In a large bowl I added the linguine covered it with cheese and then added the sauce. Top it off with the meatballs and use a big spoon to get the juices and you're set. We served it with a big salad - Organic Gurl Green and baby Spinach. It got rave reviews from the crowd (though I will add Billy was not fond of the mushrooms in the meatballs nor the turkey but the 3 girls voted him down). It served Jen and I well when we battled the elements the next day and tided us over until we found refuge and, more importantly, brunch and hot chocolate at Hoboken hotspot 10th and Willow. It was delicious all around.

And to all those who ran in the snow covered race - hope the cocoa was warm - you did a wonderful thing for the shelter and those in need !!

The Ultimate Halloween Spin Playlist

I've seen a lot of playlists and recently gotten quite a few in my email but I still think mine rocks. Total Time is 45 minutes.

Theme from the Munsters 0:45 Starlite Singers Halloween Party for Kids, WARM UP

Halloween (Theme) 2:59 The Essential Movie Soundtracks (40 Tracks), WARM UP

I Want Candy 2:45 Bow Wow Wow The Best of Bow Wow Wow, 40 SEC run in 2, 20 SEC in saddle

candyman 3:14 Christina Aguilera Back To Basics, add a little resistance, JUMPS t0 2

Sugar, We're Going Down 3:49 Fall Out Boy From Under The Cork Tree, 1 min up high resistance, saddle 1 min recovery

Halloween 5:08 Dave Matthews Band Before These Crowded Streets, endurance saddle seated

Psyco Train (Crazy Train ReMix) 3:14 Joe Burgess, 3 sprints, 15 on, 45 recovery

Black Cat 4:51 Janet Jackson Janet Jackson's Rhythm Nation 1814, seated climb add on 1 min marks, climb last min in 3

Disturbia 3:59 Rihanna Good Girl Gone Bad: Reloaded (Exclusive Edition), JUMPS to 3

Thriller (Single Version) 5:12 Michael Jackson The Essential Michael Jackson, fake wind resistance, start at 20 RPM, add on 1 min strugggle to keep same pace

Somebody's Watching Me 3:23 DJ Brian Howe #1 Club Hits 2008 - Best of Dance & Techno (New Edition) , recover in 2 running

Ghost Train 5:27 Counting Crows Across A Wire: Live In New-York City, COOL DOWN

New Title!

I decided, with a lot of thought and input from friends, to change up the name of my blog. Thanks to the friends who took part in my email poll. It took a lot of pondering, trying to decide what meant most to me, but I think Pasta (which I eat a lot of) and Power squats, most closely identifies the crux of what I want to convey.

I will Keep on Tri'n and that is still in the title - but it was also important to me that the name and URL start to match up. I will use this space mostly to post recipes, hopefully get some new ideas for cookin', and posting bootcamp workouts and spin profiles. Speaking of which - I was so excited this past Tuesday to have a half dozen people out for bootcamp at 6am and I think we got one hell of a workout. They asked where I get my ideas from and I told them my secrets - I love bodyrock.tv, Men's Health, Fitness, and my old boss who had some zinger moves. Here was our workout - a Plank and Pushup Paradise!

Warm - Up

Round 1

-Using a bench, face sideways with one foot on step, squat low step up L (10x) (weights optional)

-Switch Sides to R (10x)

-Jump push up (5x)

Repeat 3x

Cardio interval - 90 sec rope skip, football run with jump turn in all directions, 8x power squats

Round 2

-One leg squat with weights on L (10x)

-One leg squat with weights on R (10x)

-Super girl push up (3x each side) extend opposite arm and leg

Repeat 3x

Cardio Interval - same as above

Round 3

- Side step with weights - step wide (10x)

- Staggered arm push up (5x)

Repeat 4x

Challenge -

Ten pendulums either standing or on hands in a downward dog position for a super challenge, Drop onto the floor, roll over arms overhead, pop up on all fours, lower to forearms, tap side to side with feet OR for a super challenge jump right left 10x, drop down roll back, repeat 3x.

Recover with lighter weights in hand - 20 reverse lunges with bicep curl, alternating R&L. Deep Breathe and do 10 FrenchPresses for triceps. Finish with 10 Overhead Press.

ABS - Plank - 10 sec hold, 5 sec drop - repeat 5x. Roll over, plain crunches 20x; side crunch, rolling to one side R&L; plank with knees to chest 3x each side then outside elbow 3x each side; repeat plain and side crunches, boat pose lower and lift back up. For the back - cat/cow

Cool Down

It was quite a work out and burned about 500 calories in less than one hour. I am looking forward to posting more workouts, spin profiles, and exciting recipes soon! I have great soup ideas as the snow rolls (my lemon parsley chix noodle and roasted cauliflower w/ veg soup) as well as the new pasta recipe I am going to test out on my friends for the big HoBOOken 5k this weekend.

Keep on Tri'n! & Remember - Work Hard, Play Harder, Eat Hearty & Healthy!