Monday, December 9, 2013
4 Points Plus per serving
1 spray cooking spray
1 Tbsp salted butter
1 medium sweet uncooked onion, thinly sliced
2 Tbsp all purpose flour
2 cups fat free milk
2 pounds uncooked Yukon gold potatoes, thinly sliced
1 cup low fat shredded cheddar cheese
1 tsp table salt
1/4 tsp black pepper
Preheat oven to 375 degrees. Coat a 2-quart covered baking dish with cooking spray.
Melt butter in a large pot over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown, about five minutes. Stir in flour; add milk slowly, stirring. Add potatoes and stir to mix. Bring to a boil. Stir in 3/4 cup of cheese, salt and pepper.
Pour mixture into prepared baking dish and level out surface. Bake for 1 hour, uncovered. Cover and bake until potatoes are fork-tender, about 20 minutes.
Change oven temperature to broil. Sprinkle remaining cheese over potatoes. Broil 6 inches from the heating element until the cheese is golden brown, about 1 to 2 minutes. Allow to cool for 5 minutes before slicing into 8 pieces.
Monday, November 25, 2013
Weight Watcher Points Burned = 5
This is one of my favorite workouts, next to the 30 Day Shred. I actually did level 2 & 1 (idiocy I know) on Friday evening. Combined, it was about 11 WW Points burned. Enjoy and get ready to get your butt handed to you on a silver platter.
Squat with Press
Crescent Pose with tricep kickbacks (use 5 lb. weights)
Cardio- Fast Feet
Side to side skaters
Abs - Plank Hold
Deadlift with upright row (use 10 lb. weights)
Squat swings (use 10 lb. weights)
Good Mornings (use 10 lb. weights)
Cardio- Running Man (use 5 lb. weights)
Squat with punches (use 8 lb. weights)
Abs - Side Plank Lifts (30 sec.each side) ...these suck!
Chair pose with reverse fly (use 8 lb. weights)
Side lunges with front raise (use 8 lb. weights)
Lunges with bicep curls (use 8 lb. weights)
Cardio - Butt Kicks
Single leg hops (awful!)
Abs - Crunches
Saturday, November 2, 2013
Best wishes in your endeavors.
- March in Place
- Jump Rope (5 lb weights)
- Arm Circles
- Jumping Jacks
- Squat and Shoulder Press
- Chair Squat with Anterior Raise
- Back Lunge with Shoulder Raise (left leg)
- Back Lunge with Shoulder Raise (right leg)
- Press Out
- Chest Press with a Crunch
- Chest Fly with Double Leg Raise
- Bicycle Crunch
- Deadlift with Hammer Curl (10 lb weights)
- Static Squat with a Concentration Curl (switch second time in circuit; use 10 lb weights)
- Alternate Lunge with a Wide Grip Curl (8 lb weights)
- Side Lunge with Bicep Curl (8 lb weights)
- Chair Squat with Kickbacks
- Sumo Squat with Tricep Extensions
- Surrenders (have mercy!!)
- Crescent Pose (alternate legs)
- Double Crunches
- Twisting Plank
- Plank with Toe Tap (left foot)
- Plank with Toe Tap (right foot)
- Windshield Wipers
- Dumbell Rows (use 10 lb weights)
- Scissor Kicks
- Leg Presses Left
- Leg Presses Right
- Side Plank Left
- Side Lift
- Inner Thigh Lift
- Repeat Other Side
- Donkey Kicks (left and right)
- Fire Hydrants with Kicks
Thursday, October 24, 2013
Holy cow….Jillian knows how to make you burn it up with this video. I consider myself to be one who is pretty tough in the workout territory, but my legs and behind were on fire for two days after this workout. I usually incorporate this in the morning with Killer Abs Level 1 (yet to be reviewed).
The burn on this bad boy equals about 310 calories. I weigh about 141, for those of you who may be trying to figure this out. It also burns approximately 7 WW points. I log it as circuit training and DO include the warm-up, but not the cool down.
Level 1 Workout (40:52 min.): uses dumbbells & mat
This time includes the cool down, which I usually skip, so generally, my log is 37 minutes because I usually jump right into Killer Abs.
Warm-upJump rope (I use 5 lb weights)
· Deep lunge: start in plank position, alternate rear lunge (hands stay on floor).
· Side lunge: alternating static lunge
· Military march: leg lift to front with opposite arm extension to front, alternating sides.
· Pivot & crescent pose: start in lunge position (back leg straight) with arms extended (one in front/opposite side as leg in front, one in back), facing the side then hop & pivot to face other side in lunge position, alternating sides (watch your balance on these, I am still faltering).
· Lunge & Squat combo: step into forward lunge, same leg steps out to side for squat.
· Static sumo squat: from lowered position of squat, elevate heels.
· Sumo squat hops
· Chair pose: in chair pose, lift one foot off floor, and hold (again, be careful with balance)
· Stiff Leg Deadlift using weights (I use 10 lb)
Repeat once (Lunge & squat and Chair pose, start w/ other leg).
· Butt Kickers: fast pace
· Judo Bridge: hip raise with single arm reach to other side (on diagonal), alternating sides (for arms).
· Mountain climbers on the floor
· Swimmers-opposite arm & leg lift: start in prone position (face down) & alternate sides
· Alternate plank position & jump into squat (pray on these)
· Fire hydrant (bent knee lift to side)
· Donkey kick: bent or straight leg (advanced version) lift to back.
· Side Plank: static hold with body & top leg, bottom leg lifts with flexed foot (be careful with balancing…these are tough!)
· Leg lifts: start in side-lying position (bottom arm bent, bottom leg straight), the top leg is extended to front with flexed foot and leg lifts)
· Hamstring curls: in plank position, lift bent leg to cross over other, reverse motion
Repeat once (start exercises with other leg leading).
· Front kick (knee lift), back kick: same leg kicks in both directions
· Deep lunge into Warrior 3: start in lowered position of lunge, lift body up into Warrior 3 pose (rear leg extended, arms extended to front).
· Squat with kicks (in 3 directions): squat, front kick, squat, side kick, squat, rear kick.
· High Knees: fast pace (I hold 5 lb. weights)
· Pendulum Curtsey (lunges): start with wide stance of legs, one leg crosses in front of other for curtsey lunge, then reverse motion (I hold 10 lb. weight)Repeat once (start exercises with other leg leading)
Sunday, October 13, 2013
I joined Weight Watchers four years ago, and have been an active member since. I love their program and while we were/are trying to raise our little dude, trying to find time to incorporate a workout has not always been conducive to our schedule. I have a treadmill, and am an avid runner, but you need to change things up a bit in order to tone other parts of your body.
I found out about Jillian Michaels through a mutual Weight Watchers friend. I own ALL of her videos, except those dealing with yoga (not a fan). They are not expensive and range anywhere from $7 to $10 per DVD. If you want true torture, try Bob Harper’s videos…eek.
Anyway, I thought I would do a Jillian Michaels overview weekly of one of her videos. Banish Fat Boost Metabolism is tough, but one of my favorites. As a teacher, finding time to do anything is difficult. However, on Monday, Wednesday, and Friday, I hike it out of bed at 5:25, and am cursing at this woman by 5:40 a.m. I have to say, it is a great feeling to know that I am done for the day. I add weights to put an extra punch into the workout. If you do not use weights, you can burn between 400 and 500 calories. With weights, the burn amps up closer to 600 calories. Wear a heart rate monitor for a true reading.
Here is an overview of her seven circuit DVD.
Circuit One (Kickboxing): Squatting side kicks on right side, Alternating punches while squatting (use 5 lb. weights), Squatting side kicks on left side, Jab-cross-hook-elbow boxing move (use 5 lb. weights), Alternating front kicks. Repeat.
Circuit Two: Burpies (drop to plank position and jump up), Plie hops, Punch-hop combination (use 5 lb. weights), 180-degree jumps, Single-leg hops. Repeat. This circuit is tough, but six is worse!
Circuit Three (Old school Calisthenics): Butt kicks (jogging with heels hitting glutes, use 5 lb. weights), High knees (jogging with knees high in front of body), Jumping jacks, Oblique crunches on right side (use 5 lb. weights), Oblique crunches on left side (use 5 lb. weights). Repeat.
Circuit Four (Floor work): Mountain climbers (striding while in plank position), Supermans (lay face down on floor and lift chest and thighs simultaneously), Pike crunches, Oblique twists, Walking plank. Repeat.
Circuit Five (Kickboxing): Swing kicks, Uppercuts (upward punches while squatting, use 5 lb. weights), Back kicks, Jab-cross punches while squatting (use 5 lb. weights), Knee crunches. Repeat.
Circuit Six: Jump squats, Cross-country skiing, Scissor kicks, Side skaters, Standing mountain climbers. Repeat. (Please note the music in the background is from Friday the 13th….symbolic?)
Circuit Seven: Mobiles (twisting jumps), Standing pikes (standing abdominal crunch), Knee crunches on the right side, Knee crunches on the left side, Jump rope (use 5 lb. weights). Repeat.
Stretch: Lasts about five minutes.