Personal Training

Soft Servin’ it up!

Posted on by Naomi
Hey guys. Happy hump day! Half way there! So remember the carob chips I bought yesterday? I made an epic snack with them yesterday!
This would be 1/4 C oats cooked in almond milk with 1/2 scoop of Sun Warrior protein and a big dollop of cottage cheese mixed in at the end. It was topped with a tbsp of Crofters Jam and a tbsp of Carob chips!!
Oh my gawd. These were SO delicious! I found a new favorite snack! It was chocolatey, cool, creamy and delicious!!
Last night, my family went out to dinner for my brothers birthday to Union Bar and Grille which is downtown in the South End of Boston.
How cool is this? Complimentary corn bread served hot in a cast iron skillet for the table!
It came with sea salted butter as well. Yeah. You can drool
As soon as the server said the special appetizer, my dad ordered it right away for the table. It was crusty french bread (thick cut!) topped with sauteed dandelion greem, parmesan cheese, golden raisins and toasted hazelnuts. Can you say AMAZING. This was one of the most delicious appetizers I have had in a long time. The crusty bread, the warm greens and the buttery roasted hazelnuts. wow

escarole, frisee and red leaf lettuces 

with oregano, crispy shallots, hazelnuts and currants  

SO perfect.
I got this for my entree: smoke roasted atlantic salmon fillet with apple butter, parsnips, almonds and braised endive. Again, SO amazing. THe fish was buttery and delicious and that is truffle oil on the outside which is one of my FAVORITE things
The birthday boy got creme brulee. This is not one of my favorite desserts, but he enjoyed every bite! I was too full anyways!
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This morning, I wanted to try something different for breakfast. I whipped up some cherry-banana soft serve! I have NEVER had soft serve before!! I cannot believe it because I am now addicted


I made some delicious stove top oats and topped it with half of my cherry banana soft serve and 1 TBSP of walnuts. Wow. I am in love. You will be seeing this breakfast quite often. It is warm and cold and creamy and nutty and I loved it

Some standard lunch. Salad and ezekial topped with broccoli sprouts, hummus and some ‘maters
Workout: P90X SHoulders and Arms. THoughts? Wow, my arms are burning! Since I just finished Insanity I am not used to weight training, and my arms were definately shaking afterwards! Before I did the workout, I did the Insanity Warm up from one of the disks and also finished up with the Insanity warm up again and the full stretch. My legs are still burning from yesterdays Plyometric P90X dvd!!

I refueled with 1 C almond milk and 1 scoop of Sun warrior. 
And some bloobs!
I had some nice dessert tonight too! I got these a while ago and just re-found them! Pure bars! This is a sample size so perfect for that sweet tooth craving. These taste like brownies!
Chocolatey, Walnutty and delicious

Cardio and Weights-A Winning Combo

We all know that weight training is great and cardio is great. Most of us know that cardio combined with weight training is one winning combination. This is because cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight training will raise your muscle metabolism during the exercise session — and for a long time after the exercise session. In some people, metabolism can stay raised for even days!

Performing adequate weight training exercises should limit your repetitions anywhere from 1 to 20 (more or less). Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore, rest periods are essential.

Whether a person’s goal is to tone or build muscles, I think it’s extremely important to always let my clients know exactly what happens during the muscle training process. When you lift weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it’s in the recovery period that your muscles become stronger and, therefore, able to support the extra stress. Usually the recovery period needed is 24 to 48 hours after the lifting takes place (this is why you should never weight train the same muscle on back to back days!) When you combine weight lifting with cardiovascular exercise, this will stress muscles in a complementary way to increase the total fat-burning effect.

There are many people who are cardio junkies because they are all about seeing the number of calories burned on a machine. They may not be inclined to weight lift because calorie for calorie INSIDE the gym, it can burn less calories to the blind eye. It is outside of the gym that your body is put to work after a weight training session. Your body will continue to burn about 25 calories an hour after a higher intensity weight training session. Combining a weight lifting routine with a good high intensity cardiovascular workout to increase muscle metabolism and total fat burning AND cut down your total workout time!

Blast Fat Workout

  • 15 Full push ups
  • high knees (30 seconds) Butt kicks (30 seconds)
  • 16 reps total: Lateral and front raises (8 each)
  • Straight arm Jumping jacks
  • 15 hammer curls
  • 15 Jump Lunges
  • 10 Floor triceps dips, Lift 1 leg and perform 5 more, lift the other leg, perform 5 more
  • Floor Mountain climbers (40 seconds)
  • Plank Punches (high plank position, alternate punching hands out at ear height)
  • 15 Plie squats with a vertical Row
  • Sprint in place 30 seconds
  • 16 reps total: rear delt fly, Back row (8 each)
  • 20 Squat with leg lift alternating sides

 Repeat 2X

Ab Blast Circuit

Repeat 2X
  • What have you just discovered from the blog world that you love? Banana soft serve for me!
  • Do you like combining your weights & Cardio?
  • Chocolate or Gummi candy?

Naomi
Naomi