ShreadMILL Workout from ToneItUp
3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 20-30 seconds, breathe, take a couple sips of water (take as much time as you think you need to calm your breathing.)
20 Pushups
3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 20-30 seconds, breathe, take a couple sips of water (take as much time as you think you need to calm your breathing.)
20 Squat Jumps
3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 60-90 seconds, breathe, take a couple sips of water
20 Situps
3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 60-90 seconds, breathe, take a couple sips of water
30 second Plank
5 Minute Cool-down Walk :)
Sunday, September 18, 2011
Friday, September 16, 2011
Light and Delicious
Quinoa:
Ingredients
2 3/4 cups low-sodium chicken stock
1/4 cup fresh lemon juice
1 1/2 cups quinoa
Dressing:
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
3/4 cup chopped fresh basil leaves
1/4 cup chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 teaspoons lemon zest
Kosher salt and freshly ground black pepper
For the quinoa: In a medium saucepan, add the chicken stock, lemon juice and quinoa. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.
For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.
Ingredients
Salsa:
2 large oranges
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
1/2 cup chopped fresh flat-leaf parsley
2 scallions, finely sliced
3 tablespoons chopped fresh mint leaves
2 tablespoons capers, rinsed, drained and coarsely chopped
2 tablespoons orange zest
1 teaspoon lemon zest
1 teaspoon crushed red pepper flakes
Kosher salt and freshly ground black pepper
Salmon:
Vegetable or canola oil, for oiling the grill
4 (4 to 5-ounce) center cut salmon fillets, skinned, each about 3-inches square
2 tablespoons amber agave nectar
Kosher salt and freshly ground black pepper
Directions
For the salsa: Peel and trim the ends from each orange. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a medium bowl. Add the olive oil, lemon juice, parsley, scallions, mint, capers, orange zest, lemon zest, and red pepper flakes. Toss lightly and season with salt and pepper, to taste. Set aside.
For the salmon: Put a grill pan over medium-high heat or preheat a gas or charcoal grill. Brush the grilling rack with vegetable oil to keep the salmon from sticking. Brush the salmon on both sides with the agave nectar and season with salt and pepper, to taste. Grill until the fish flakes easily and is cooked through, about 3 to 4 minutes on each side. Transfer the salmon to a platter and allow to rest for 5 minutes.
Spoon the salsa verde on top of the salmon or serve on the side as an accompaniment.
Ingredients
Caramelized onions:
3 tablespoons olive oil
2 onions, very thinly sliced
1 tablespoon balsamic vinegar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Ingredients
Dressing:
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1 teaspoon honey
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
Salad:
2 pink grapefruits
1 head romaine lettuce, thinly sliced or torn into 1-inch pieces
1 large fennel bulb, trimmed and thinly sliced
1 small cucumber, peeled, seeded and thinly sliced
3 scallions, finely sliced
1 tablespoon chopped fresh thyme leaves
For the caramelized onions: In a large skillet, heat the oil over medium heat. Add the onions, balsamic vinegar, salt and pepper. Cook, stirring occasionally, until the onions are deep golden brown, about 20 minutes. Set aside to cool, about 10 minutes.
For the dressing: In a small bowl, whisk together the red wine vinegar, lemon juice and honey. Slowly whisk in the olive oil until blended. Season with salt and pepper, to taste.
For the salad: Peel and trim the ends from each grapefruit. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a large salad bowl. Add the lettuce, fennel, cucumber, scallions, and thyme.
Pour the dressing over the salad and toss until all the ingredients are coated. Arrange the caramelized onions on top and serve.
Ingredients
2 3/4 cups low-sodium chicken stock
1/4 cup fresh lemon juice
1 1/2 cups quinoa
Dressing:
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
3/4 cup chopped fresh basil leaves
1/4 cup chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 teaspoons lemon zest
Kosher salt and freshly ground black pepper
For the quinoa: In a medium saucepan, add the chicken stock, lemon juice and quinoa. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.
For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.
Ingredients
Salsa:
2 large oranges
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
1/2 cup chopped fresh flat-leaf parsley
2 scallions, finely sliced
3 tablespoons chopped fresh mint leaves
2 tablespoons capers, rinsed, drained and coarsely chopped
2 tablespoons orange zest
1 teaspoon lemon zest
1 teaspoon crushed red pepper flakes
Kosher salt and freshly ground black pepper
Salmon:
Vegetable or canola oil, for oiling the grill
4 (4 to 5-ounce) center cut salmon fillets, skinned, each about 3-inches square
2 tablespoons amber agave nectar
Kosher salt and freshly ground black pepper
Directions
For the salsa: Peel and trim the ends from each orange. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a medium bowl. Add the olive oil, lemon juice, parsley, scallions, mint, capers, orange zest, lemon zest, and red pepper flakes. Toss lightly and season with salt and pepper, to taste. Set aside.
For the salmon: Put a grill pan over medium-high heat or preheat a gas or charcoal grill. Brush the grilling rack with vegetable oil to keep the salmon from sticking. Brush the salmon on both sides with the agave nectar and season with salt and pepper, to taste. Grill until the fish flakes easily and is cooked through, about 3 to 4 minutes on each side. Transfer the salmon to a platter and allow to rest for 5 minutes.
Spoon the salsa verde on top of the salmon or serve on the side as an accompaniment.
Ingredients
Caramelized onions:
3 tablespoons olive oil
2 onions, very thinly sliced
1 tablespoon balsamic vinegar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Ingredients
Dressing:
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1 teaspoon honey
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
Salad:
2 pink grapefruits
1 head romaine lettuce, thinly sliced or torn into 1-inch pieces
1 large fennel bulb, trimmed and thinly sliced
1 small cucumber, peeled, seeded and thinly sliced
3 scallions, finely sliced
1 tablespoon chopped fresh thyme leaves
For the caramelized onions: In a large skillet, heat the oil over medium heat. Add the onions, balsamic vinegar, salt and pepper. Cook, stirring occasionally, until the onions are deep golden brown, about 20 minutes. Set aside to cool, about 10 minutes.
For the dressing: In a small bowl, whisk together the red wine vinegar, lemon juice and honey. Slowly whisk in the olive oil until blended. Season with salt and pepper, to taste.
For the salad: Peel and trim the ends from each grapefruit. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a large salad bowl. Add the lettuce, fennel, cucumber, scallions, and thyme.
Pour the dressing over the salad and toss until all the ingredients are coated. Arrange the caramelized onions on top and serve.
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