14 February 2007

Wednesday, February 14, 2007 - 2 comments

Working Out Wednesday! Workout Fun with Friends!

Well here we go friends! Here is the first installment of our Working Out Wednesdays!

This workout is from a group of friends of mine who have completely transformed their bodies! They do a program called Cross Fit which is done with a personal trainer and it is HARD!!! On the days they don't meet with their trainer, they meet at the local high school track to do a good quick and easy workout. This is truely a fun workout and is wonderful because you're outdoors and you MUST do it with a friend! Having a friend or more makes it a blast.

Intensity: Moderate to Hard. You WILL sweat!

Length: 45 to 60 minutes depending on how much you chat!

Skill: EASY!

Needs: Water, stop watch or watch with second hand, and a pole the length of a broom. Check out your local hardware store for dowels.


- Stretch out first. About 5 minutes
- Run or walk 1/4 mile, one time around track

- Do as many as you can in 1.5 minutes of the following exercises: (We'll call this the chorus)
- Sit ups - Crunches are best for women
- Push ups - Bend your knees it's okay!
- Squats - Using the pole for balance. Try to get as low as you can and come back up. Keep your back straight!
- Lunges - Using the pole for balance. We usually do this about 1/4 down the track and back, but do as many as you can in the 1.5 minutes.

- Run or walk 1/4 mile, one time around track
- Repeat CHORUS exercises
- Run or walk 1/4 mile, one time around track
- Repeat CHORUS exercises
- Run or walk 1/4 mile, one time around track
- Repeat CHORUS exercises

You DID IT!!!!! You just ran/walked one mile and did four sets of the chorus! By now you should be sweating like a pig and pounding down some water! You WILL feel this tomorrow, but I promise that the more you do it the better it gets! Try to do this at least 2 times a week, or more if you can.

Here's a great reciepe for weight loss and good eating!

Three-Cheese Vegetable Quesadillas


1/2 cup grated part-skim
mozzarella cheese
1/2 cup crumbled feta cheese
2 teaspoons crumbled blue cheese
1 teaspoon olive oil
2 medium tomatoes, diced
6 scallions, diced
1 jalapeno pepper, seeded and diced
2 cloves garlic, minced
1 teaspoon chopped fresh oregano
or 1/2 teaspoon dried
3 tablespoons chopped fresh cilantro
8 8-inch flour or whole-wheat tortillas


Combine cheeses in a bowl; set aside.

Heat oil in a large nonstick skillet over medium heat. Add tomatoes, scallions, jalapeno, garlic, and oregano and cook 2 minutes, until fragrant, stirring frequently. Stir in cilantro. Remove vegetables from pan; set aside.

Return skillet to heat and add 1 tortilla. Top 1/2 of tortilla with 2 tablespoons each of cheese mixture and vegetable mixture. Fold over untopped side and cook 1 minute per side, until cheese melts.

Repeat with each tortilla. Remove from pan and cover with foil to keep warm. Cut each quesadilla into 3 wedges and serve warm.
Serves: 4

Prep Time: 5 minutes

Cook Time: 8 minutes

Nutrition Score per serving:

261 calories,
29% fat (8.5 g; 5 g saturated),
50% carbs (33 g),
21% protein (14 g),
13 g fiber,
350 mg calcium,
1 mg iron,
859 mg sodium



Thank you!!!!!!!!!!!!!!!!!!!!!! I'll try this ou! :)
...and Happy Valentine's Day to you too!!!

ooooh,that recipe looks yummy! I will try out the excercise regime tomorrow! Very cool!