As many of you know, Beth Chamberlin, star of “The Guiding Light,” is a huge fan of kettlebell training and Punch Kettlebell Gym. She is even a certified Art of Strength instructor and created her own workout DVD! It is her goal to encourage other women to train with kettlebells, and here she is on ABC News spreading the word (just follow the link):
Well, it’s Labor Day weekend, the unofficial end of summer. Here are a couple quick and easy recipes that can fit inot your summer sendoff menu:
No Bake Macaroni and Cheese
4 servings. Per serving : 412 Calories; 13 g Fat; 56 g Carbohydrates; 22 g Protein; 7 g Fiber
Power Salad
Toss greens, carrots, onion and dressing in a large bowl until coated. Divide between 2 plates. Arrange tomatoes, turkey and cheese on top of the salad.
2 servings. Per serving : 180 Calories; 4 g Fat; 19 g Carbohydrates; 21 g Protein; 6 g Fiber
One legged deadlifts are a great way to target your hamstrings and glutes and help improve your balance and coordination at the same time.
Begin by holding a kettlebell with two hands and your feet together. Make sure your shoulders are relaxed.
Balance on your right leg, keeping a slight bend in your knee. Think about pushing your hips backwards, rather than trying to reach the floor with your kettlebell. You want to keep your back and hips in a straight line. Push your heel into the floor. It also helps to keep your head in a neutral positon (don’t look straight down at the floor; instead, look ahead or slightly in front of you on the floor).
If you want to use a heavier kettlebell, you can also do this exercise by keeping both feet on the floor throughout the movement, similar to a Romanian deadlift. Keep your feet shoulder width apart, and as you push your hips back, think about reaching behind your heels with the kettlebell.
Lemon Raspberry Muffins
1 lemon
1/2 cup sugar
1 cup nonfat buttermilk
1/3 cup canola oil
1 large egg
1 teaspoon vanilla extract
1 cup white whole-wheat flour or whole-wheat pastry flour
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries
1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.
NUTRITION INFORMATION: Per muffin: 185 calories; 7 g fat; 27 g carbohydrate; 4 g protein; 2 g fiber
Mini Mushroom and Sausage Quiches
8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
1 teaspoon extra-virgin olive oil
8 ounces mushrooms, sliced
1/4 cup sliced scallions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground pepper
5 eggs
3 egg whites
1 cup 1% milk
1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.
NUTRITION INFORMATION: Per quiche: 90 calories; 5 g fat; 3 g carbohydrate; 9 g protein; 0 g fiber
The key to this workout is the 30 seconds of rest between each round. Each round is 2 minutes.
Round 1
One leg OH Press (1 min. each side)
Round 2
One leg DL (1 min. each side)
Round 3
Alternating chest press (30 sec. each side x2)
Round 4
2 handed swings
Round 5
Snatches (1 min. each side)
Round 6
Super plank (30 sec. x2)
Mountain climbers (30 sec. x2)
Round 7
OH Squat (1 min. each side)
Round 8
Pushup (30 sec. x2)
Plank hold (30 sec. x2)
Round 9
Swings
Round 10
Snatches
Round 11
Lunge with a twist (1 min each side)
Round 12
One arm row (1 min. each side)
Round 13
Getup situp (1 min. each side)
Round 14
Swings
Round 15
Snatches
Have fun!
It’s supposed to be 110 degrees here in Vegas, so what better way to beat the heat than with ice cream! Ice cream can be a little calorie-indulgent, though, so let’s do the next best thing: popsicles!
Banana Pudding Pops
1/3-1/2 cup light brown sugar
2 tablespoons cornstarch
Pinch of salt
2 cups low-fat milk
2 teaspoons vanilla extract
2 cups diced bananas (about 2 large)
1. Whisk sugar to taste, cornstarch and salt in a large saucepan. Add milk and whisk until combined. Bring to a boil over medium heat, whisking occasionally. Boil, whisking constantly, for 1 minute. Remove from the heat and stir in vanilla.
2. Put about half the pudding in a food processor or blender and add bananas. Process until smooth. (Use caution when pureeing hot liquids.) Stir the mixture back into the remaining pudding.
3. Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.
NUTRITION INFORMATION: Per serving: 82 calories; 1 g fat; 18 g carbohydrate; 2 g protein; 1 g fiber
Vanilla Orange Freezer Pops
1 1/2 cups orange juice
1 1/2 cups low-fat vanilla yogurt
1-2 tablespoons sugar
1/2 teaspoon vanilla extract
1. Whisk orange juice, yogurt, sugar to taste and vanilla in a medium bowl.
2. Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.
NUTRITION INFORMATION: Per serving: 53 calories; 1 g fat; 10 g carbohydrate; 2 g protein; 0 g fiber
Mocha Ice Pops
2 1/2 cups hot brewed coffee
4-5 tablespoons sugar
2 tablespoons unsweetened cocoa powder
1 cup half-and-half
1/4 teaspoon vanilla extract
Pinch of salt
1. Whisk coffee, sugar to taste and cocoa in a medium bowl until the sugar has dissolved. Whisk in half-and-half, vanilla and salt until combined.
2. Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.
NUTRITION INFORMATION: Per serving: 54 calories; 3 g fat; 7 g carbohydrate; 1 g protein; 0 g fiber
Today, I wanted to mix it up a little, so I added repetitions to our workout. Here’s what we did:
Round 1: Warmup
Snatches (3 minutes)
(Each round is for 3 minutes, with 45 seconds rest in between)
Round 2
10 repetitions of 2 handed dead swings
10 repetitions 2 handed swings
(Repeat for 3 minutes)
Round 3
10 reps seated see-saw press
10 reps double kb chest press
Round 4
10 reps double kb suitcase dl
10 reps double kb cleans
Round 5
5 windmills on each side
10 figure 8 to hold
Round 6
5 clean and press each side
Round 7
25 russian twists
10 super planks
Round 8
10 renegade rows
10 squat thrusts
Round 9
10 straight leg deadlifts
10 kb squat
Round 10
5 one arm swings on the left, then
5 high pulls on the left,
repeat on right side
