Badass Fitness

Just in time for warm temps (and shorts): A Badass Leg Burner Workout!

I could swear it was just New Year's, but the calendar says different. It's here again. Whether we like it or not. Whether we (and our Badasses) are ready for the 'unveil' or not.

Yes, spring is upon us and summer is on its way, which means no more hiding under layers of sweats, pants and sweaters. Today's workout is a lower body blast -- working quads, hamstrings and glutes with high reps and weighted moves.

Do this twice a week in conjunction with clean eating, 30-45 minutes of cardio 3-4 times a week, and you will start to see changes you like.

This workout is to be done circuit style, going through each of the 10 exercises and resting no more than 2 minutes in between (this will keep your heart rate up there and fire up your calorie burn). If you have the time and will to do a second round, go for it! Short and time? Pick 5 favorites and do just those.

Spring/Summer Leg Burner

Warmup: 5 minutes jogging, cycling, elliptical, or a combo of jumping jacks, high knees, mountain climbers, skaters, etc.

Weighted Bosu Sumo Squats: 20 reps each side

Weighted Close-leg Bosu Squats: 25 reps

Walking Weighted Lunges: 25 lunges walking forward, 25 lunges back the way you came

Lateral Weighted Lunges: 20 lunges to each side.

Weighted Side-Step Squats: 20 squats to the right, 20 squats back to the start, holding dumbbells or a weight plate at your chest

Step-Ups on a Bench with Dumbbells: 20 reps on each leg. Video here.

Dropsies with Dumbbells: 20 reps on each leg

Deadlifts: 25 reps holding dumbbells or weighted bar

One-Legged Deadlifts: 15 reps on each leg. Same form and motion as a regular deadlift, but balancing and engaging the core by doing them on one standing leg.

Glute Press-Ups: 25 each leg

Coming up: The Badass Army Playlist...and are we really Born to Run?

TGIF 10-Minute Cardio Blaster!

There are 1,440 minutes in a day - even a Friday at the end of a busy week. Ten minutes of that is less than 1 percent of an investment. So today, I challenge you to invest at least that 1 percent. This 10-minute cardio/strength intervals routine kicks to the curb any excuse of "I don't have time."

No matter what, we can find 10 minutes. And you are worth the investment. If you have more time, do an extra round or two of the whole circuit. Once you start, keep moving from one exercise to the next quickly with very short rest if needed. This will keep your heart rate up and keep you at the 10-minute mark.

Enough chatter - blast off the weekend with this Badass Cardio Blaster!

Warmup

• 30 seconds of jumping jacks
• 30 seconds of high knees running in place
• 30 seconds of skaters
• 30 seconds of jumping jacks

Cardio Blast

• 30 seconds of burpees
• 30 seconds of jump squats
• 30 seconds of right-leg lunges
• 30 seconds of left-leg lunges
• 30 seconds of mountain climbers
• 30 seconds of plank hops
• 30 seconds of regular pushups
• 30 seconds of close-grip pushups
• 30 seconds of leap frog jumps
• 30 seconds of frog pushups
• 30 seconds of leap frog jumps
• 30 seconds of floor or chair tricep dip
• 30 seconds of burpees
• 30 seconds of jump squats

 

Badass Eats: One Meal, Ten Superfoods

How healthy could a single meal be?  If you include enough "superfoods," so named for their nutrient density, the answer is: very healthy. The sample meal below is one example. Packed with 10 superfoods, it is also packed with flavor, texture and variety. It's health food that tastes delicious. Yes, there is such a thing!

So give this one a whirl this week or weekend, or tweak this to make your own "SuperMeal."

The 10 Superfoods

• Quinoa: Low fat, protein-packed whole grain.
• Spinach: This vegetable is rich in just about everything: vitamin A, C, E, K, folate, fiber, iron, folic acid, B vitamins, etc.  
• Olive oil: Low in the "bad" saturated fats and packed with the good fats your body needs to absorb all the vitamins in these other superfoods.
• Asparagus: Low in calories but high in potassium and folate, as well as Vitamin C.
• Cinnamon: Levels out blood sugar levels and is packed with as many antioxidants as some fruits.
• Sweet Potatoes: This complex carb contains beta carotene, fiber, and vitamin B6.
• Walnuts: High in Omega 3s and studies show it releases serotonins for mood elevation.
• Salmon (wild): Also high in Omega 3s, which lower heart disease risk and reduce inflammation.
• Green Tea: The antioxidants, called catechins, have been proven to "hunt" free radicals that can damage DNA and contribute to cancer, blood clots, and heart disease.
• Oranges: Besides its high Vitamin C content, oranges have lots of pectin (aka fiber), which is good for colon health and cholesterol levels. They also are rich in potassium and even Vitamin A and folate.

The Meal

• Salmon Marinated in Green Tea, Olive Oil and Orange Juice
• Vegetable Quinoa blended with sauteed spinach and chopped roasted asparagus
• Sweet potato wedges roasted with salt, pepper, olive oil, cumin and cinnamon


Preparation

The salmon: Combine 1 cup orange juice with 1/2 cup of olive oil,  1/2 cup strong steeped green tea,  1/4 cup soy sauce to create the marinade. Marinate the salmon (a pound will serve 4 people) in this for 1-2 hours. Grill the salmon until slightly pink in the center, or to your desired doneness. (An outdoor grill or a George Foreman indoor grill works fine).

The veggie quinoa: Roast 10-12 asparagus spears, drizzled with olive oil and sprinkled with salt and pepper, at 450 degrees for about 10 minutes. As it cooks, prepare a box of plain quinoa (enough to serve 4 people) as directed. This takes 15-20 minutes. Meanwhile, sautee the spinach in a tablespoon or so of olive oil. When the asparagus is done, cut into half-inch pieces and toss into the quinoa along with the sauteed spinach.

The sweet potato wedges: Cut 3 sweet medium sweet potatoes into wedges, like steak fries. In a bowl, toss with 2 tablespoons of olive oil, then spread them out on a cookie sheet and sprinkle with sea salt, pepper, cumin, and cinnamon. Roast them at 450 degrees  for 20-25 minutes, or until slightly crispy on the outside but tender when pierced with a fork.

 

Three Moves for One Plank-tastic 20-minute Core Workout

When in doubt, keep it simple. It's a universal life truth that applies just as much to fitness and healthy eating as anything else.

In Sunday's 60-minute Power Core class at Yoga Quest, the most intense 20 minutes consisted of just three moves: Walking planks, slow push-ups (down for 3 counts, up for 3 counts, ensuring strength is used instead of momentum), and planks of varying durations.

Even if your day is crazy, squeeze this 20-minute routine in. It's also great for doing while watching TV. Consider it the anti-Couch Potato workout!

Plank-tastic Core Workout

• 10 walking planks, 10 slow pushups, 2-minute plank
• 10 walking planks, 10 slow pushups, 2-minute plank
• 10 walking planks, 10 slow pushups, 90-second plank
• 10 walking planks, 10 slow pushups, 90-second plank
• 10 walking planks, 10 slow pushups, 1-minute plank
• 10 walking planks, 10 slow pushups, 1-minute plank
• 1-minute right side plank
• 1-minute left side plank
• 30-second right side plank
• 30-second left side plank

Badass Eats: Five Superfood Surprises

We know we're supposed to eat fruits, vegetables and whole grains. And ever since we could remember, mom and others have told us the basic reason why: "It's good for you!"

But a few superfoods are super for reasons that might surprise you, thanks to their robust nutrient profile.

So your Badass Challenge this week is to incorporate at least one of these into a meal or two. It won't kill ya - in fact, if you make these a habit, you'll feel better than ever!

Five Superfood Surprises

1. Potassium - Vital for hydration during those outdoor spring/summer exercise sessions

• You think: Bananas
• Consider: Asparagus. The green spring vegetable is high in potassium, which is vital for regulating electrolytes following a good sweat session, as well as reducing water retention. Six spears contain 20 milligrams of potassium.
• Cooking: Drizzle the asparagus with olive oil, sea salt and pepper, and roast at 450 degrees for about 10 minutes or until crisp-tender. Drizzle balsamic vinegar over the top and cook 2 more minutes. Sprinkle with grated parmesan cheese.

2.   Antioxidants - Vital for immunity, great skin, and generally feeling Badass!

• You think: Fruits, veggies
• Consider: Cinnamon. Yes, the sweet spice is not only great for regulating blood sugar levels; 1 teaspoon has the same amount of antioxidants as half a cup of blueberries.
• Cooking: Use it in oatmeal, yogurt, smoothies, any baked breads or even over sweet potatoes.

3. Protein: Vital for lean muscle building

• You think: Chicken, steak
• Consider: Quinoa. Most vegetarians already know the protein "secret" packed in this gluten-free, grain-like wonder. One cup has 220 calories, just 4 grams of fat, 8 grams of protein (more than a large egg) and 5 grams of fiber.
• Cooking: Use it in place or rice or couscous in just about any recipe. It can even replace your morning oatmeal. And yes, add cinnamon!

4. Vitamin C - Vital for immunity, energy, and great skin!

• You think: Oranges
• Consider: Kiwi. A medium kiwi, in just 50 calories, contains more than 100% of your daily recommended Vitamin C intake. Plus it's packed with fiber and is a lower-sugar fruit.
• Cooking: Eat them as they come or add to a fruit salad, smoothies, plain Greek yogurt, or even make it into a fruit salsa with watermelon.

5. Iron - Vital for keeping your red blood cells healthy and preventing anemia

• You think: Steak
• Consider: Lentils. One-quarter cup of lentils contains about 15 percent of your daily iron requirements, and for far less fat content.
• Cooking: Use them in soups and salads, like this lentil-chickpea salad:

Mediterranean Lentil and Chickpea Salad

Ingredients:

• 1 cup cooked green or brown lentils
• 1 cup cooked garbanzo beans
• 1 cup chopped red or yellow peppers
• ½ red onion, chopped
• 3 oz feta cheese, crumbled
• ½ cucumber, seeded and chopped
• 1 large tomato, seeded and chopped
• Fresh basil (if you have on hand, definitely use – takes this dish to a whole new level!)
• Dried herbs: basil, rosemary and oregano
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• ¼ cup red wine vinegar
• 2 tablespoons sugar (I used agave nectar, and recommend using a sugar substitute if you prefer.)
• Salt and pepper, to taste

Directions:

1. Mix all ingredients together in a bowl, careful to fold in feta gently.
2. Refrigerate for at least 2 hours to allow flavors to marinate.

 

Calories Torched, Muscles Burned: All-Tabata TRX

The beauty of TRX Suspension and Rip Training is its versatility -- and the constant challenge it puts on our muscle power and cardio endurance. TRX engages multiple muscle groups at once, strengthens the core and builds simultaneous strength and agility.

Whether you're using it for pure strength training or cardio intervals, TRX will kick your mother-lovin' Badass to the curb every time.

Today's featured workout uses Tabata intervals on both the Suspension and RIP Trainers for a challenging half-hour routine that will leave your muscles and heart feeling like they got in a much longer sweat session. When you're short on time, doing high-intensity Tabata intervals makes the most of the time you DO have - and boosts metabolism long after you put up those TRX straps.

So fuel up, water up, and get to work....

All-Tabata TRX Workout

*Rest 1-2 minutes in between each Tabata circuit

Warmup: 30 seconds each of jumping jacks, pogo hops, skaters and mountain climbers

Tabata Circuit 1 (TRX at mid-length)

• Regular Biceps Curlsx2
• Jump Squats x2
• Regular Biceps Curls x2
• Jump Squats x2

Tabata Circuit 2 (TRX at mid-length)

• Center Squat-Side Kicks Right x2
• Center Squat-Side Kicks Left x2
• One-Legged Right Leg Squat x2
• One-Legged Left Leg Squat x2

Tabata Circuit 3 (TRX fully extended)

• Chest Press x2
• Front Squat x2
• Chest Press x2
• Front Squat x2

Tabata Circuit 4 (TRX at mid length)

• Tricep Presses x2 (facing away from anchor point)
• High Rows x2
• Tricep Presses x2
• High Rows x2

Tabata Core Circuit (TRX almost fully lengthened)

• Saws x2
• Plank x2
• Crunch x2
• Pike x2


Coming up: 5 Foods that are Super...for unexpected reasons...

 

#360to30: Over the finish line to...#whatsnext

He did it! I never doubted he would, but I am happy and proud beyond words for my dear friend. Chris has worked so hard over this past year in his #360to30 journey, with many of you reading his guest blog updates and cheering him on. He knew he had a Badass Army, in addition to his family and loved ones, cheering him on. And when you're navigating water, pedaling mile after mile, and racing to the finish line on dead-tired legs, that Army can make all the difference. Chris has grown as a fitness instructor, a fitness devotee, and as my friend this past year. I see him now and know his future feats know no limits. And now, more than he did at age 29, he can see it, too....Read on.

Well, it's over. I'm 30. After more than a year of focusing on getting in shape and working toward a goal, I'm done.

It was kind of anticlimactic now that I think about it. Months of training and the race was done in under 2 hours (1:49 to be exact). To quote Shannon: "It's like a wedding: lots of planning and buildup, and then the ceremony's just over."

Except it's not. My life has changed, and for the better. I may not be in the best shape of my life (19 was a great year) but I am damn near close. I'm teaching the classes I struggled through more than a year ago. People are calling me for advice in fitness -- instead of asking about where to go for the best happy hour.

I've created some fitness 'monsters' along the way. Friends tell me that I have inspired them to get in shape, that I have convinced them to get off the couch. I get texts and emails challenging me to try new workouts, and friends ask me to run them through workouts to help them along.

#360to30 has become more synonymous with me than "shots at Clyde's." 

The best part is that not only has my life changed, the way I look at it has changed as well.  Don't get me wrong, I still enjoy a nice drink here and there (currently enjoying a nice Guinness as I edit this), but it's about how I go about doing things. No matter what, there is no excuse for doing nothing. I am going to enjoy my life, but I'm not going to let the enjoyment get in the way of living it. I made it to 30; making it to 80 will take work. 

So, to quote my favorite fictional president, "#whatsnext?" That's the question I have been asked since I crossed the finish line.  #whatsnext, now that you have finished your triathlon? #whatsnext, now that you are 30?  

It's a good question and something that I've been thinking about. Age 30 is not the end, it is the beginning. The near future will include skydiving, scuba diving, maybe some rocky mountain climbing (yes, I listen to country and love NASCAR), a marathon, other races, and lots of fitness teaching certifications. I plan on running the Ironman Florida Triathlon in 2014. I've been married for almost 4 years, so life may get in the way, but every obstacle can be conquered. As my Marine Corps father yelled during the race, "See a Hill, take a Hill."

You look at things differently when you invest in them, and this is especially true when others invest in you. Friends and family have helped me get this far. When I ran the race this past weekend, from my helmet to my socks, from the swim to crossing the line, this was a team effort.  I thank everyone for believing in me. From here to age 80, I will not let you down.

Thanks for coming along for the beginning of the journey, and I hope you continue with me. #whatsnext

 

Cardio Badass-Kicker: Tabata Trails Trek

  

Tabata drills will kick your butt into shape any way you dice 'em. Strength drills, with weights or body resistance. Cardio drills, from simply moves like jumping jacks to tougher challenges like burpees. They burn. And they burn calories, as you may have felt firsthand if you did Monday's Tabata Bootcamp workout.

Tabata also works for high-intensity interval training on indoor cycling bikes, the treadmill, or an outdoor track. My quads and hamstrings are still talking to me after the workout below, with music, which we did in cycling class Tuesday night. By alternating sprint Tabata drills with climbing Tabata drills of varying resistances, and adding recovery songs in between, this becomes the format for a very challenging 45-minute class that burns lots of calories. It ends with a big push uphill, 2 climb Tabatas in a row, followed by a downhill Tabata sprint. If you're just getting started, add recovery periods in between.

The music can be changed to your liking, but try to match the song lengths, as you'll need 4 minutes for each Tabata circuit and a good 3 minutes or so of recovery in between. And if you're using a treadmill, simply apply the same resistance and speed principals outlined below.

Tabata Trails Trek

• Warmup: Light resistance, warmup pace (Rock That Body, Black Eyed Peas: 4:29)
• Second half of warmup, low rolling hills alternating every 30 seconds between a slight incline and a 5 or 6 of 10 on the resistance scale (Jump, Madonna: 3:59)
• Sprint Tabata: Flat road, going at 60% of max pace on the 10-second recovery intervals and sprint pace on the 20-second working intervals (Gonna Make You Sweat -Power Remix, J Rae: 3:58)
• Recovery: Catch your breath as you keep pedaling. After a minute or so, go back to 'active recovery' of 60% pace on a flat road (Dance About It, Paper Tongues: 2:58)
• Climb Tabata: Alternate between a 5 out of 10 max resistance on the 10-second recovery intervals and 6-7 out of 10 on the 20-second working intervals (Boys Wanna Be Her, Peaches: 3:56)
• Recovery: Catch your breath as you keep pedaling. After a minute or so, go back to 'active recovery' of 60% pace on a flat road (Hard On My Love, Robin Thicke: 3:36)
• Climb Tabata: Alternate between a 6 out of 10 max resistance on the 10-second recovery intervals and 7 to 8 out of 10 on the 20-second working intervals (Nasty, Janet Jackson: 4:04)
• Recovery: Catch your breath as you keep pedaling. After a minute or so, go back to 'active recovery' of 60% pace on a flat road. Optional mini-sprints during the chorus (Gettin' Jiggy Wit It, Will Smith: 3:49)
• Moderate Climb Tabata: Alternate between a 4 out of 10 max resistance on the 10-second recovery intervals and 5-6 out of 10 on the 20-second working intervals (Jique, Brazilian Girls: 4:15)
• Steep Climb Tabata: Alternate between a 7 out of 10 max resistance on the 10-second recovery intervals and 8-9 out of 10 on the 20-second working intervals. Slow but strong! ('Till I Collapse, Eminem: 4:58)
• Sprint Downhill Tabata: Flat road, going at 60% of max pace on the 10-second recovery intervals and sprint pace on the 20-second working intervals (Untouched, The Veronicas: 4:15)
• Cool-down: Back off the resistance and keep pedaling, slowing down easily throughout the song and lengthening your inhales and exhales as your heart rate comes down (Breathe, Telepopmusik: 4:56)


Coming up: Chris crosses the #360to30 finish line...and 5 suprising food sources for must-have nutrients.

All-Tabata Bootcamp: Burn it Out

Tabata. You know it burns. But you also know it works - torching calories and working lots of muscles. And if you alternate cardio Tabata drills with strength Tabata and even core Tabata drills, it can become the format for an entire bootcamp class or solo sweat session. Each Tabata circuit is 4 minutes long and consists of 20-second working intervals followed by 10 seconds of rest, for a total of 8 rounds. This method is one of the most efficient methods of exercise. You get a full workout that works you head to toe, yet doesn't require 90 minutes or two hours of your time.

A couple dozen students and I proved it last week with the bootcamp routine below. This one uses little equipment - just dumbbells - and even that can be swapped out for resistance bands. So give this a whirl, knowing that at the end of the 45 minutes or so you will have pushed your Badass to the limit - and conquered!

All-Tabata Badass Bootcamp 

Warmup

30 seconds each of:

• pogo hops
• jacks
• high knees running in place
• skaters
• mountain climbers

Tabata #1: Cardio

• Burpees x2
• Skaters x2
• Jump Squats x2
• Side kick squats x2 (kick out to the right, squat in the center, kick out to the left, and keep going)

Tabata #2: Strength, Pushups

• Regular Pushups x2
• Tricep Pushups x2
• Decline Pushups x2
• Incline Pushups x2

Tabata #3: Cardio

• Skaters x2
• Jump Lunges Right Side x2
• Jump Lunges Left Side x2
• Burpees x2 

Tabata #3: Strength, Legs

• Weighted Regular Squats x2 (holding dumbbells at side)
• Weighted Sumo, aka Plie, Squats x2
• Weighted Right Side Lunges x2
• Weighted Left Side Lunges x2

Tabata #4: Cardio

• Mountain Climbers x2
• Plank Hops x2
• Leg Thrusts x2
• Dead Man Crawls x2 (with dumbbells)

Tabata #5: Strength, Bi's and Tri's

• Side Biceps Curls x2
• Tricep Kickbacks x2
• Regular Biceps Curls x2
• Tricep Kickbacks (or floor/bench dips) x2

Tabata #6: Core

• Plank x2
• Ab Sprawls x2
• Side Plank Right with Crunch x2
• Side Plank Left with Crunch x2


Coming up: All-Tabata cycling profile, and Chris reaches #360to60!!

Five Ideas for Building a Badass Easter Basket

Easter baskets are the stuff of childhood memories, right? All those brightly colored jelly beans and the big, hollow chocolate bunnies. But who says we have to give up Easter baskets just because we're old enough to vote?

I say embrace the Easter basket - but a different kind of Easter basket. Peeps and the like are just empty sugar plus food coloring, after all. You might as well measure out a few cups of sugar and pour it down your throat.

But done right, a Badass-approved Easter basket can be a great gift for your friend or loved one, or even a personal treat to yourself. The Easter basket is a chance to give lots of little treats, and still stay on the path to a leaner, fitter Badass you.

To celebrate the weekend ahead, five Easter basket suggestions:

Adult-worthy chocolate: Not the cheap milk chocolate kind, which is mostly sugar anyway. Instead, splurge on the good dark stuff. Dark chocolate with 65% or higher cacao is higher in antioxidants and lower in sugar, and the flavor is so rich a smaller amount will satisfy.

Paper treats: Who doesn't appreciate a gift certificate to their favorite bicycle shop, healthy cafe or grocer, massage therapist or yoga studio? And the enjoyment will be a lot more lasting - and beneficial - than quickly inhaling a bunch of Peeps.

Sock hops and bunny britches: Well, not literally. But a great pair of cycling or running socks, new kicks for him or a pair of workout pants from her favorite athletic line will fold up pretty nicely into a basket.

Rabbit food: Skip the carrots and celery, because that would just be sort of odd - and lame. Instead, stock up on his favorite post-workout trail mix or energy bar. Fill a basket with the salt and pepper cashews she loves or her favorite flavors of Lara bars. Whatever. But make the basket all about the healthy treats your loved ones love.

 

Healthy baked goodness: If carrots and other rabbit eats are a must, why not go in the form of a healthy breakfast or dessert-for-breakfast treat like a carrot or zucchini bread? It will kick off Easter morning in the yummiest, no-guilt way! My fave is this zucchini-dark chocolate bread. Trust me, there is nothing green and grassy about this deliciousness!

 Coming next week: All-Tabata TRX routine and an all-Tabata bootcamp!