Badass Fitness

Summer Sandwiches (2 Edible, 1 on Wheels) to Power You Through

Who wants to slave in the kitchen over a warm oven or stove when it feels like a hot oven outside? Lucky for us, eating clean and healthy to fuel our summer workouts doesn't require heat. Put the right things between two of the right slices, and you've got one Badass-approved sandwich!

That A+BLT featured earlier this month is always a cool hot-weather choice, but too many of those and bacon boredom sets in (Yes, there is such a thing!). So try these sandwiches on for size. They are my summer go-to's. One is savory and protein-packed with the incredible, edible egg. The other, a PB&J for adults, could pass for a breakfast sandwich, or daytime fuel when that sweet craving kicks in. So good!

And then for any cycling/spinning enthusiasts out there, enjoy the "Fat Sandwich" cycle profile below, inspired by the "flat sandwich" ride that the lovely and awesome Schwinn Master Instructor Julz Arney taught in a recent instuctor certification! So if the "Flat Sandwich" is like a sandwich with flat fillings (speed intervals) in the middle and big fat slices of bread (climbs) surrounding it, the "Fat Sandwich" is like a bread thin or pita (speed intervals) stuffed with lots of thick meats, veggies, etc. (climbs!)

I lovingly (especially when it's finished) call the ride profile below a Fat Triple Decker!

Edible Summer Sandwiches

Curried Egg Salad

Eggs have the highest biological value (aka nutrient-density per calorie) of any food besides mother's milk, so this sandwich packs not just protein but so many other nutrients into a compact-calorie package. The curry adds kick, and the raisins or apples add a touch of sweetness. Bonus: You can double this recipe, or quadruple it, on Sunday and have your lunches ready to go for the busy work week ahead.

Ingredients

• 2 hard-cooked eggs, chopped
• 2 tablespoons plain Greek-style low-fat yogurt
• 2 tablespoons chopped red bell pepper
• 1/4 teaspoon curry powder
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• Fresh spinach leaves
• Sliced tomato
• 1 Tbsp. raisins or chopped apple (optional; I love the sweetness and texture these add)
• 1 whole wheat English muffin, toasted; or 1 whole wheat sandwich thin

Preparation

1. Combine eggs, yogurt, bell pepper, curry powder, salt, and pepper, in a small bowl; stir well.

2. Place spinach and tomatoes on your bread of choice, and stuff it with the egg salad. Enjoy!

Calories per serving: 400
Fat: 14g
Saturated fat: 4g
Protein: 22g
Carbohydrates: 35g
Fiber: 8g

Not-Your-Kid's PB&J

Ingredients

• 2 slices Ezekial whole wheat bread, toasted
• 1 1/2 Tbsp natural peanut butter or almond butter
• 1 Tbsp. peach chutney or Polaner All-Fruit Strawberry Preserves
• 1 teaspoon cinnamon
• 1/2 banana, sliced thin
• 3 apple slices

Preparation

1. Spread one slice of the toasted bread with peanut butter and chutney.

2. Arrange the banana and apple slices on top. Sprinkle with cinnamon. (You can drizzle a little honey on top, too) Top with the second slice of bread and eat!

Calories per serving: 420
Fat: 15g
Saturated fat: 1g
Protein: 12g
Carbohydrates: 65g
Fiber: 13g

Triple Decker Cycling Profile

White Knuckles, OK Go, 3:18: Warmup

Crank It Up, David Guetta & Akon, 3:12: Here's the first slice of thin bread! Easy to Moderate Resistance, 60% pace, speed up to 80% on the chorus

Walk This Way, Run-DMC, 5:09: Going through that first layer of the sandwich...Bump the resistance up to a moderate climb. Keep a strong pace and on the chorus, crank up one turn and maintain the same pace into the resistance.

Where Have You Been, Rihanna, 4:02: Steeper climb? More filling! Add a turn of resistance and push up that hill. On the chorus, add a turn and power out of the saddle, going from the "hard" level to anaerobic/breathless.

Gonna Make You Sweat, 4:04: Back to the bread! Lighten the resistance, recover for 30 seconds. Add a little back (light to moderate resistance) and move into 30 seconds at moderate pace, 15-second sprints, for the duration of the song.

Let the Sunshine, Milk & Sugar, 3:21: Layer 2 of the triple decker, back uphill. Find moderate resistance and a 70 percent pace. Hold that pace, and on the chorus add a half turn and push to maintain pace. 

Wobble, V.I.C., 5:23: The climb is building...every minute, add a quarter to half turn of resistance, moving from moderate-hard to anaerobic in the final minute

My First Kiss, 3OH!3, 3:12: OK, one more sandwich layer to go. Recover for 30 seconds and go back to light-moderate, fast pace on a flat. Push the pace an extra 10 percent on the chorus.

Marry the Night (Zedd Remix), Lady Gaga, 4:20: Ok, this is it. Last push through the sandwich goodness. First of two climb songs. Start at 7 of 10 on the resistance scale, hard-level effort. On the chorus, give a big turn of resistance and power it while staying in the saddle, getting close to breathless but not quite.

Run This Town, Posthumous Zone, Jay-Z and Rihanna, 2:53: Last push to the top. Start at that hard level, heavy. Every 30 seconds, add a bump of resistance and alternate seated and out of the saddle. Keep the pace strong to get over the finish line first!

Proud Mary (Power Remix), Power Music Workout, 4:54: Flat, seated, quick 2-minute victory lap at 70 percent of maximum pace. Then slow it down and begin the cool down. Done!

Coming next week: Summer Travel Must-Haves and Must-Dos...

 

Short on time? Try this 15-Minute Power Core Blast!

Sadly, a strong lean core does not make itself. Happily, getting one doesn't require 800 crunches a day and a life spent munching nothing but carrots and celery.

Combine clean eating (follow the "eat 90 percent clean 90 percent of the time" rule) with regular bouts of 30-45 minutes of cardio, plus the right core moves, and your core will get stronger. Yes, you get the benefit of a leaner middle, but the best part is that a strong core powers you through daily activities and workouts. The Badass is fully unleashed.

Today's core routine is short on time, big on results. All you need is you, a mat, your favorite tunes - or even your favorite TV show, if you prefer to turn this into a Badass-approved "couch potato" routine.

Note there are no sit-ups or standard crunches. Those are not the most effective for building core strength. Instead, this is heavy on planks, boat poses and Pilates-inspired moves that engage the obliques and have you bracing the core for extended periods of time.

15-Minute Power Core Blast

Circuit 1

• 1 minute plank
• 30 seconds of waist cinchers
• 10 slow pushups
• 1 minute plank
• 30 seconds of waist cinchers
• 10 slow pushups

Circuit 2

• 1 minute right side plank
• 30 seconds of right side planks with hip dips
• 15 right side planks, with knee lifts
• 10 walking planks
• 1 minute left side plank
• 30 seconds of left side planks with hip dips
• 15 right side planks, with knee to elbow crunches
• 10 walking planks

Circuit 3

• 30 seconds of ab sprawls
• 30 second boat pose
• 10 right-side starfish crunches, 10 left-side starfish crunches
• Repeat one more round of ab sprawls, boat pose and starfish crunches
• Done!!

Coming up: A "triple-layer club" cycling profile, and two tasty sandwiches for a quick, healthy post-workout refuel...

 

This Workout is Coming in 5-4-3-2-1...

Here's the good news: This workout will take you as little as 15 minutes.

Here's the bad news: It's one of my trademark "well that seemed easy enough on paper" workouts.

But here's more good news: Yes it is absolutely a Badass-kicker, and yes you can absolutely conquer it!

It's a countdown workout blending cardio and strength with five sets start at 5 minutes, then 4, then 3, until the last set which is a mere 1 minute long. We got that, right?

You can go through this once, for a 15 minute blast, or go through it twice when time - and mojo - permits. I tried and tested this one over the weekend. It burns more than it tickles, but the endorphin rush - and calorie burn - are awesome.

Set 1, 5 Minutes

• Jumping jacks, 1 minute
• Skaters, 1 minute
• Jump squats (add rotation for even more oomph), 30 seconds
• Skaters, 1 minute
• Jumping jacks, 1 minute
• Jump squats, 30 seconds

Set 2, 4 Minutes

• 1 minute diagonal lunges
• 30 seconds burpees

 

• 1 minute diagonal lunges

 

• 30 seconds burpees
• 1 minute in-n-out squats

Set 3, 3 minutes

• 30 seconds of regular pushups
• 30 seconds of chair dips
• 30 seconds of walking planks

 

• 30 seconds of regular pushups
• 30 seconds of chair dips
• 30 seconds of walking planks

Set 4, 2 minutes

• 30 seconds of right-leg jump lunges

 

• 30 seconds of ready-sets
• 30 seconds of left-leg jump lunges
• 30 seconds of ready-sets

Set 4, 1 minute

• 30 second plank

  

• 30 seconds of waist cinchers

 

 

A Couch Potato Workout That's Badass-Approved!

Can we be couch potatoes AND Badasses?

Within reason, and with a little interval-filled creativity, yes we can! I don't watch a ton of TV, but the shows I do love (Criminal Minds, Law and Order, plus cable favorites Dexter, Nurse Jackie, etc.)  I am not willing to give up.

So this workout combines the best of both worlds - TV watching, plus commercial-break intervals that get us off the couch. No equipment needed. Just you, a little floor space, and the will to get up off the couch for two minutes at a time. All exercises can be found on the Badass YouTube channel, or click the links below. Enjoy!

Commercial 1

• Burpees, for the first minute
• Sumo Squats, for the remainder

Commercial 2

• Mountain Climbers, 30 seconds
• Pushups, 30 seconds
• Mountain Climbers, 15 seconds
• Pushups, 15 seconds

Commercial 3

• Tricep dips for 30 seconds (floor dips or using a chair or coffee table)
• Frog Pushups for 30 seconds
• Tricep dips for 15 seconds
• Frog Pushups for 15 seconds

Commercial 4

• Running in place, high knees, for 30 seconds
• Jump squats for 30 seconds
• Running in place, high knees, for 15 seconds
• Jump squats for 15 seconds

Commercial 5

• 30-second plank, followed by 20 waist cinchers
• Repeat

Coming up: The 5-4-3-2-1-Blastoff Workout...

5 tips for adding zing - and frequency - to your summer hydration

"But I always forget to drink it."

"It is so boring, there's no taste."

"I'd rather drink something more fun."

Yes, water is kind of like our peas and carrots. Perhaps not exciting, but good for us. And when you are working out during the hot summer months, hydration is not an option. It is a must for survival, endurance and successful results.

So no matter whether our lament is one of the above or something else, we have to suck it up - and drink it in. That's the bad news.

The good news is, there are options beyond plain water that do NOT involve soda, Franken-gredient energy drinks, or "juice" that is more high fructose corn syrup than actual fruit. And when you make hydration part of your daily routine, you will feel more energetic and less hungry (we often mistake hunger for dehydration), and your skin will look better.

Remember: Our bodies are mostly water/liquid and are meant to be that way. Don't turn it into a desert, or it will revolt

Here are a few tips for adding zing, zest and good habits to your summer hydration. Drink up!

1. Em-bracelet the Habit: In the course of a busy day, especially if we haven't already made hydration a habit, it can be easy to forget. Suddenly dinner rolls around and you haven't had anything to drink since breakfast. No wonder you're sluggish. So grab 8-10 of those silly bands the kiddies love, and every morning put all of them on the wrist of your writing hand. Move one band to the other wrist every time you drink a glass of water. By the end of the day, every band should be moved.

2. Find non-caloric alternatives: There are fruit-essence beverages and other drinks out there that make the daily act of chugging less tedious. My go-to's are Hint, Metromint and Crystal Light Pure (made with Stevia). The Hint (found at Fresh Market) comes in great flavors like blackberry, and the ingredient list is simple: purified water, blackberries, natural flavors. The flavor is subtle, and it works. They also make a carbonated "fizz" version for when a soda craving hits. The Metromint in lemon (also found at Fresh Market) is nothing more than water, mint and lemon and so refreshing I always want a second bottle. And for adding lemon zing on the go, Crystal Light Pure packets are portable and tasty.

3. Create your own concoction: My favorite spa in my hometown always had this delicious water with lemons, limes, cucumber slices in it. Letting it steep for a few hours infuses the water with a great refreshing taste. Why not make your own? You can do the same with water, orange slices, raspberries and blueberries.

4. Munch on it: Eat a fruit salad for breakfast and a big green salad filled with tomatoes, cucumbers, celery and other crunchy veggies, and you have just hydrated in a big way. Fruits and vegetables are mostly water, so getting your daily dose does double duty by giving you hydration as well. And what is more refreshing during the hot months than apples, watermelon, peaches, cucumbers and fresh squash, asparagus or zucchini?

5. Find a favorite Electrolyte Chaser: When you are doing an extended workout amid the summer elements of heat and humidity, you might need liquid electrolytes to power through. So do a little research and testing to find one that works for you. Advocare makes a by-the-scoop product called Rehydrate, and I like the G Series Fit line of performance products - none of which have high fructose corn syrup, and all of which are the result of plenty of testing and trial by real athletes and trainers, a few of whom I know and trust. The options range from a low-calorie fruit drink to post-workout recovery drink with the right mix of carbs and protein.

Cheers!

Coming up: Another Couch Potato workout!

Tuesday Tabata Challenge: Two Tabatas, Two #50BadassReps

Short and sweet: Defined as 5-foot-2 me, after a great endorphin-pumping bootcamp...or better yet, as the ideal workout.

Today's workout challenge is just that - short, sweet and effective! Two Tabata drills for cardio, two #50BadassReps sets, and at less than 15 minutes long it is less time than you'd spend grocery shopping or washing the car. THAT is called #winning, my friends!

Short duration notwithstanding, this will push your muscles and heart rate to the limit. But when you are done, you will feel like you can conquer anything!

Tuesday Tabata Challenge

Warmup

30 seconds each:

• pogo hops side to side
• jumping jacks
• high knees running in place
• mountain climbers

Tabata 1

• Burpees x2

 

• Jump Squats x2
• Burpees x2
• Jump Squats x2

#50BadassReps: Uneven Pushups, 25 right and 25 left

  

Tabata 2

• Jump lunges right side x2
• Jump lunges left side x 2

  

• Burpees x4 (yes, a big push to the finish!)

#50BadassReps: 50 In-n-Out Squats (better for ya than an In-n-Out Burger!)

  

Coming up: A few tips for making hydration a habit ...and not so boring!

In a Fitness Rut? Try This, Instead of That...5 Must-Try Moves!

Badass Rule No. 532: When it starts to feel easy, it's time to kick things up a notch! Our bodies are amazingly strong, stronger than we give them credit for in many cases. And with that strength comes adaptability.

No matter how tough the exercise, running session, or pool workout, if we do it often enough, it's not so tough anymore. And the strength and cardio gains diminish. Teaching 11 classes a week, including several cycling and bootcamp classes, I am hyper-aware of the need to constantly switch things up.

A cycling student last week noted, "Classes seem a lot tougher this past month." Yes, intentionally so. My students are strong, and I can tell when the ride profiles are becoming less of a challenge. Ditto in bootcamp.

So here are 5 moves to try, replacing them with old standards. Incorporate these into your next few workouts, and feel the extra burn!

1. Instead of regular pushups...try Walking Pushups: More movement, more challenging!

  

2. Instead of regular squats, try In-n-Out Squats: Again, more movement in this means you get your heart rate up. Also the lateral movement with the "out" and the "in" portion of this squat fire up the inner and outer thighs and glutes in a stronger way.

 

3. Instead of jumping jacks or jump squats, try....Burpees!:If you have ever done a burpee, you know these are like jumping jacks or jump squats on steroids. I love doing these in sets of 10 in between strength sets at the gym for an extra calorie burn. The higher you jump up on that last part of the burpee, the more you'll work your leg muscles AND your heart.

 

4. Instead of regular crunches...do Starfish Crunches: These Pilates-inspired crunches are far more effective for working the core, including your obliques and lower abdominals.

 

5. Instead of static planks...do waist cincher planks!

 

Another BLTs workout...and an A+ BLT recipe!

The 100 BLTs workout last week was so popular, I am serving up another - with a healthy "supersize option"!

Here's the skinny: B is for Booty Lifts, aka glute lifts off a bench/chair/step. L is for (jump) lunges. T is for triceps (or close-grip) pushups. 100-300 reps of each. A circuit challenge workout that combines cardio intervals (jump lunges) with strength moves for triceps, hamstrings and glutes.

By dividing these into sets, it is what I like to call a "digestible challenge." And when you're done digesting all that exercise, take in the awesome A+ BLT (A is for Avocado) sandwich using the recipe below!

 

 

Badass BLTs Workout, 2.0

The Warmup

30 seconds each:

• Pogo hops
• Jumping jacks
• Run in place, high knees
• Skaters
• Mountain climbers
• Plank hops

The workout

• 25 Booty Lifts, aka one-legged glute lifts, right leg
• 25 Booty Lifts, left leg
• 25 alternating jump lunges
• 25 tricep, aka close-grip, pushups (off your knees or knees on the floor-just make sure you get full range of motion for effectiveness)

Stop there or repeat 2-3 times. Yes, that's 200-300 BLTs!...enough to make you hungry for this yummy sandwich...

A+ BLT

• 2 slices Ezekiel bread, toasted
• 3-4 slices tomato
• Lettuce leaves (Spinach is even better!)
• 1 Tbsp. light canola mayo
• 4 slices Applegate Farms Organics bacon
• 3 slices avocado
• Salt, pepper to taste

Preparation

1. Cook bacon over skillet or in the microwave, as directed.

2. Toast the bread.

3. Spread with mayo, and layer the bacon, lettuce, tomato and avocado. Voila! So easy, so good, and so good for you!

Nutrition

Calories per serving: 412
Fat: 22
Saturated fat: 4g
Protein: 17g
Carbohydrates: 37g
Fiber: 7g

Coming up: A few more Summer Sandwiches to Power you through those workouts, and a new (get off the) Couch Potato Core routine!...