Free Workout & Recipe for you!

Just wanted to share a fun workout and a delicious recipe with you:

Warm-up (5 minutes)  You can jump rope for each circuit, or do jumping jacks (or low impact jacks).

Circuit 1

• Jump rope or Jacks -  1 minute
• Stationary Lunge with right leg in front 30 seconds, jump squats 30 seconds
• Stationary Lunge with left leg in front 30 seconds, jump squats 30 secondsCircuit 2

• Jump rope or Jacks -  1 minute
• Plank 30 seconds,  triceps (narrow placement of hands) push ups 30 seconds
Circuit 3Plank 30 seconds, regular push ups 30 seconds

• Jump rope or Jacks -  1 minute
• Pulsing low squat 30 seconds, burpees with a push-up 30 seconds
Pulsing low squat 30 seconds, burpees 30 seconds

Circuit 4

• Jump rope or Jacks -  1 minute
• Hip bridge left foot on floor right leg in the air, flip over and do 5 shoulder push ups (you're in a pike position with your butt up in the air and doing push ups.  Range of motion may be quite small)
Circuit 5Hip bridge right foot on floor left leg in the air, flip over and do 5 shoulder push ups (you're in a pike position with your butt up in the air and doing push ups.  Range of motion may be quite small)

• Jump rope or Jacks -  1 minute
• Bicycle crunch 30 seconds, reverse crunches 30 seconds
Bicycle crunch 30 seconds, regular crunches 30 seconds

Stretch!

e-mail me at info@wholeyfit.ca if you have any questions about that :)

Sweet Potatoes with Warm Black Bean Salad (makes 4 servings)

Ingredients:

·    4 medium sweet potatoes

·    1 15-ounce can black beans, rinsed

·    2 medium tomatoes, diced

·    1 tablespoon extra-virgin olive oil

·    1 teaspoon ground cumin

·    1 teaspoon ground coriander

·    3/4 teaspoon salt

·    1/4 cup reduced-fat sour cream (or plain yogurt 2% or less) - optional

·    1/4 cup chopped fresh cilantro

Preparation:

1.     Place sweet potatoes in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour. 

2.      Meanwhile, in a medium bowl, combine beans, tomatoes, oil, cumin, coriander and salt; heat in a small saucepan over medium heat until heated through.

3.     When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro (optional).

mmmmmm mmmmmmmmm!

Stay posted for news on my studio!  I'm going to be running indoor cycling classes, cardio boxing classes (I supply the equipment), HIIT classes and more!  So much fun!!