weight loss workout: 3.4.10: SUPER Nut Balls :)

Here are the two greeting cards we made at stamp camp this weekend. The top one is a plastic bubble you can fill w/ anything you like; this one has M&Ms in a "gumball machine" the red tab on top is so you can remove the M&M's w/out destroying the card. Whoever designs these things are certainly clever, arent they?

And this is a super cute wedding card! Now someone needs to get married so I have someone to give it to!

Today's Recipe: SUPER Nut Balls
(I am aware that the picture does not look tastey AT ALL)

-1/2 cup almonds, ground
-1/2 cup roasted pumpkin seeds, ground
-1/2 cup flaxseeds, groun
-1/3 cup all natural nut butter (I used cashew butter)
-1/3 cup tahini (sesame butter)
2 Tbsp reduced sugar maple syrup

mix ingredients together in a large bowl. Mixture should be tacky but not wet. Roll into one ounce balls and store in the refrigerator. These are obviously high in fat so one 1 oz ball is a daily snack. (Other options-add protien powder, dried fruits, raisins, coconut, etc)
Today's Workout
-Results 10 Days to a Better Body (UB + cardio segment)
-10 Min Sol Knock Out Body (UB, Cardio, & ab segements)
*total w/o time 60 min + stretch

Today's Review: Results Fitness - 10 Days To A Better Body
Cindy Whitmarsh, 2008 ***** (5 of 5 stars)This dvd has a 35 minute lower body workout and a 35 minute upper body workout. Each workout alternates one minute of cardio and one minute of LB or UB strength work. For the LB you need one set of "heavy" dumbbells and maybe a mat.

For the UB Cindy uses 2 sets of dumbbells: lighter and heavier. I used 3 sets: 8, 10, & 15 #db's. She starts each cardio move with a lowimpact/ beginner modification of and then moves into the advanced move. So once familiar w/ the moves you could do the advanced from the get-go.
Cindy is working out alone in a nice set-hard wood floors with some fitness props in the background. Cindy is a great cuer but none of the moves are dancy or complicated. This workout def has an athletic feel-which I prefer.

She goes right from one minute into the next exercise so there is no resting or wasted time. She really makes the most of the 30ish minutes. With that said I was left wanting more (but I usually work out for 60 min so...)

LB: I used my 15# dumbbells and felt I couldnt have gone heavier due to the pace. She isnt "fast" but too quick to really heavy up IMO. You could easily go heavier and skip some reps if you wanted to. She includes some ab moves at the end that I found effective.

Some of the moves were unique and effective, always a nice bonus. Some examples are: cutsey dips, lunge variations, squat variations, deadlift variations, hopping on leg, jumping back and forth over your dubbells, plank-knee pulls (kind of like Mt climbers), burpees (blowouts), punches while holding the dumbbells to work your abs, clamshell crunches while holding a dumbbell, etc.

UB: She does some unique and fun moves, including many compound moves. Bicep-overhead press, plank while doing rows, bicep-rotator cuff, jacks, cross country ski jumps, mt. climbers, and the like. She also does some ab work at the end. I felt like the UB strength work was sligthly slower paced than the LB so I think you can go a bit heavier.

I agree w/ Collages rating of intermediate/ advanced. Some may disagree. Its def not a hardcore, puke in the bucket w/o. But I was worked out well for 15 min of cardio and 15 min of strength. I did, however, tack on another dvd to fill my time slot for the day.

Instructor Comments: Cindy is pleasant and knowledgable about health, fitness, and nutrition IMO. She is a good cuer and is helpful with form pointers throughout the workout.

Today's Tip: 8 Foods to Eat MORE of to Lose Weight, #7 (From Self Magazine)
7) Eggs: Sunny-side up or over easy, an egg a day keeps the weight away! According to research, people who had eggs for breakfast ate fewer calories over the next 24 hours than those who scarfed predominantly carbs—yet they were more satisfied! Research shows you can have seven a week without raising your risk of heart disease. If you’re typically a bit, well, scrambled, in the morning, make a veggie frittata on Sunday and nuke a slice to eat each day during the week. Get cracking!
Today's LOL: