Posts Tagged ‘SkoogFit’

Dudefit!

January 8, 2011

Most of my guys despise cardiovascular exercise.  They’d rather hit the weights with a meathead workout than spend what seems like an eternity on the elliptical.

Though aerobic exercise can be boring, it helps to keep the heart healthy and stave off heart disease, the leading cause of death in men. In fact, men suffer heart attacks on average ten years earlier than women, and most of them are sudden cardiac incidents.  50% of men who have died from a heart attack exhibited no previous symptoms.  (Source)

Being overweight can contribute to the development of heart disease as well. Because the heart has to work harder in people that carry more weight than those who are slim, there is undue strain on the heart of an overweight person.

Look, I’m not a huge fan of the elliptical either, so I want to share some great ways men (or anyone, for that matter) to ‘work it out’ without stepping foot on the treadmill.  Circuit training or cardiovascular conditioning workouts are perfect for the guy who’s ‘too cool for school.’

SKOOG’S LOVEHANDLE WORKOUT

**BEFORE EACH WORKOUT, WARMUP 5 MINUTES & STRETCH**

Choose 1 exercise from each list to comprise a circuit of 5 exercises.  Repeat the circuit 3-5 times with minimal rest.  **If you have time, choose a second set of 5 exercises and repeat the same instructions as above.

CARDIO OPTIONS (1-5 Minutes):

Jump Rope
Jumping Jacks
Mountain Climbers
Lateral Shuffle
Spin Bike Sprints
Run in Place with High Knees

PUSH OPTIONS (10-20 reps):

Bench Press
Pushup with variation:
-with side plank
-spiderman pushups
-inchworm pushups
-plyo pushups (with a clap)
Overhead Shoulder Press
-with heavy medicine ball tossed overhead against wall
-dumbbells
-barbell
Dips
Tricep Extensions
Pec Fly

PULL OPTIONS (10-20 reps):

Chin-ups
Wide-lat pulldown
Bent-over Row
Bicep Curls
Reverse Fly
Straight Arm Lat Pulldown
Ball Smash

LEGS (10-20 reps)

Squats
Lunges
Step-ups
Deadlifts
Squat Jumps
Lateral Lunges

CORE OPTIONS:

Plank on elbows
Crunch variations:
-on floor
-on ball
-on decline bench
Reverse crunch
-on floor or decline bench
Medicine Ball Oblique Twist
Cable Chops
Standing Side Bends with Dumbbell
Full Rollups
1-Sided V-ups

You get the idea.  The key here is, dear reader, to elevate the heart rate, mix it up and bring the body out of its comfort level several times during each workout.

GO GET IT!

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Cookie Exchange?

December 14, 2010

Going to a cookie exchange?  Office bake sale?   If you’re like me, when you bake you end up licking the spoon, eating the dough and sneaking a few just-out-of-the-oven.  I’m trying to get by this year without the typical fattening baking frenzy, but here’s a memorable recipe I made last year and am baking them again.  They’re fairly low-fat & low-sugar and taste amazing with a skim cappuccino…YUM!

Skoog’s Pistachio & Dried Cherry Biscotti!

2 cups all-purpose flour
1 tsp baking powder
1/4 tsp salt
2/3 cup sugar
2 tsp grated orange zest
1/2 cup room temperature unsalted butter
3 egg whites
1 tsp vanilla extract
3/4 cup unsalted pistachios, toasted & coarsely chopped
1/2 cup dried cherries, coarsely chopped

Preheat oven to 350.  Line baking sheet with parchment.

in a bowl, stir flour, baking powder and salt.  In a food processor, combine sugar & orange zest until finely chopped.  Transfer to a large bowl and add butter.  Using an electric mixer on medium speed, beat until light & fluffy.  Add eggs, one at a time, beating well after each addition.  Beat in vanilla.  Reduce mixer speed to low & gradually beat in flour mixture just until blended.  Using a rubber spatula, fold in pistachios & cherries.

Divide dough in half and place both portions on parchment-lined baking sheet.  Quickly form each half into foot-long log, 2 inches in diameter.  Arrange logs at least 3 inches apart on baking sheet & smooth them with dampened fingers.  Bake logs, rotating pan a half turn halfway through baking until logs begin to crack on top, about 35 minutes.  Let cool on baking sheet for 10 minutes.  Leave oven on.

Transfer logs to a cutting board and discard parchment.  Cut each log on the diagonal with serrated knife into slices 1/2 inch thick.  Arrange the slices flat on the 2 unlined baking sheets.  Bake until lightly browned on both sides, about 16 minutes.  Let biscotti cool on baking sheets on a wire rack.

Running Club!

October 28, 2010

Skoogfit is starting a beginner’s running club Saturday Mornings!
We will be training for the Ted Corbitt 15K Run on December 19th, 2010 in Central Park sponsored by the New York Road Runners

The Dirty Details:
Cost:  FREE
Who:  You and your friends…this is a beginner class with the goal of running a 15K in December.
When:  8:30 Saturday Mornings, rain or shine
Where:  Columbus Circle: meet under the big Trump globe above the subway station at 60th Street/Bway

RSVP is a MUST.  Email me at jenny@skoogfit.com to sign up!  We’ll start this Saturday!