Tag Archives: men’s health

10 Rounds X 10 Reps Challenge

3 Oct

It’s workout Wednesday!

I hope you all enjoyed the post last week about healthy eating on campus. There really are tons of better-for-you options, you just need to do your homework, plan, weigh options, and most importantly, not deprive your body of what it needs!

I completed this workout last week and was sore for at least 4 days. That’s when you really know you worked hard :).

In the Rec center, it sometimes can be more challenging to find a space to do plyometrics than the workout itself, especially if you come at prime time. With the exception of the stretching area (although it has no mirrors (for form purposes, not vanity!)), your next best option is outside in the common area. You can use the reflection from the group fitness room as a mirror and space isn’t an issue. Your options:

  • by the staircase
  • near the ping-pong tables (watch for flying balls)
  • outside the activity center
  • down the hallway near the courts and cycling studio

This workout combines plyometrics and toning exercises; you’ll complete 10 repetitions of each exercise for 10 rounds. Try to limit your rest periods! A Men’s Fitness article in the October 2012 issue says that research shows resting for only 30 seconds can increase the rate at which you burn calories by up to 50% compared to taking a full 3-minute rest period.

10 Rounds X 10 Reps

Burpees

Overhead Shoulder Press

Jump Lunges

Push-ups

*If you’re a beginner and not used to plyometrics, complete the burpee without the jump (step back into plank instead) and alternate lunges. Remember, proper form and safety all the time! As you get further into the workout, you’ll fatigue more every round; don’t sacrifice form for a good workout.

The 10X10 workout works wonders on its own, but if you’re looking for extra total body conditioning, here ya go!

  • 20 squats
  • 20 reverse crunches
  • 20 triceps dips
  • 20 alternating lunges
  • 20 leg raises (laying down)
  • 20 biceps curls
  • 20 squat jumps
  • 20 v-sits
  • 20 lateral raises

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Looking for another way to track your diets and workouts? Stay tuned for SlimKicker; a website that tracks your exercise and movements (the more you move, the more points you’ll accumulate). First, you’ll upload a picture of something you want to be rewarded with later (an outfit, accessory, electronic, etc.). When you’ve reached your points, they’ll remind you to reward yourself! There’s a lot more perks to this tracker than just rewards but that’s always the most fun :).

They hope to release it between March and April of next year; it’ll be a compact version of FitBit and in motivating colors (red, black, blue). I was contacted about trying SlimKicker and writing a review on it- what better motivation to get in shape for Spring Break! Who knows..maybe a giveaway is in store… :-D.

Quick Pasta Bake and W.o.D.

14 Jan

Happy Saturday! Breakfast was yet again another tasty bowl of Muesli with an apple and a latte. Thanks Bob, but I’ve decided to save some money and make my own mix of oats! In the bowl(s):

  • old-fashioned oats
  • sunflower seeds (unsalted!)
  • plain, low-fat Greek yogurt
  • Almond milk, vanilla extract, Splenda and honey

Almond milk, vanilla, splenda and honey were added to the mix in the A.M. I would have added dried fruit BUT I need to have a date with the grocery store later today :).

One thing I like to do before I grocery shop is plan my dinner’s throughout the week. I have an arsenal of recipes from family and magazines that I often refer to. I tend to get stuck in a rut and make the same meals but one of my resolutions this year is to really venture into the culinary world! First up, a quick pasta bake.

Ingredients:

  • 2cups penne pasta
  • 1 1/2T. olive oil
  • 1 garlic clove, minced
  • 3cups chopped Roma tomatoes
  • 4cups spinach
  • 1T. dried Italian herb mix
  • handfuls1cup parmesan and mozzarella cheese

Prep: preheat oven to 350 degrees.

  • boil water for pasta and cook for ~ 12 minutes. meanwhile, in a non-stick skillet coated with cooking spray, saute garlic in 1 tablespoon of oil until fragrant. add spinach and 2 cups of tomatoes. saute until spinach welts ~4 minutes.
  • combine remaining tomatoes in a bowl with Italian seasoning and a pinch of salt.
  • when spinach is wilted, add the mixture and the pasta to the tomatoes. stir in half of the cheese.
  • pour into an oven-safe baking dish coated with cooking spray and 1/2 tablespoon oil. bake for 15 minutes (uncovered). sprinkle the rest of cheese on top and bake until the cheese is melted ~4 minutes.

 To make this dish heartier, add grilled chicken or sautéed shrimp!

W.o.D. K.E.P.T. You Fit style..Miss. Spartacus workout 😀

*instead of the plank rows, I did a chest press.