31:27 jog 2.51 mi 58ft climb 4.8 ave mph pace 12:29per mile

Plus a 5ive minute walk/run that burned about 37 cals

Arm, back weights

Food: monster zero Ham and cheese sandy

Activity: Cardio 280 cal 2.77 mi 33min 6 hours standing/walking (but mostly standing)

fuckyeavegans:

Artichoke and Spicy Tofu Casserole

Serving Size: 4

Ingredients:

1 medium carrot, peeled and chopped

 1 small red bell pepper, deseeded and chopped

2 spring onions sliced

1 tablespoon vegan margarine

1 cup prepared vegan cream sauce*

8 ounces artichoke hearts, halved or quartered

1 cup frozen peas, thawed

1 package spicy tofu pieces (about 1 & 1/2 cups or 10 ounces)

1 & 1/2 cups long grain rice or black and white mixture (white and wild rice)

1/2 cup soy cheese, grated

1/2 cup soy milk or other no-dairy milk

1 teaspoon thyme

vegan Parmesan, soy cheese or dried bread crumbs as topping

for the vegan cream sauce:

1 cup soy cream or soy milk or soy yogurt
 

2 tablespoons vegetable bouillon powder
 

2 teaspoons cornstarch
 

1 teaspoon soy sauce (optional but gives a bit of color and flavor)

Directions:

to prepare the rice:

1. Cook the rice in 3 cups lightly salted water.
2. Cook until the water has been almost completely absorbed (10 inures or so).
3. Remove from the heat and put a lid on the rice to allow it to further swell.

to make the vegan cream sauce:

1. Place the soy cream or soy yogurt in a medium saucepan.
2. Add the corn starch and stir well to mix.
3. Add the vegetable bouillon powder and soy sauce if using.
4. Heat the mixture until it becomes a nice thick sauce, stirring so that it does not scorch.
5. Remove from the heat.

to make the casserole:

1. In a large frying pan, melt the vegan margarine and saute the carrot, sweet bell pepper and green onion until the vegetables are al dente.
2. Remove from the heat.
3. Put the cooked rice in a large bowl.
4. Add the sauteed vegetables and then the prepared vegan cream sauce.
5. Add the artichoke, thawed peas, tofu, grated vegan cheese, thyme, and non-dairy milk.
6. Taste and season with salt and pepper if needed.
7. Gently mix and pour into an oiled baking dish, or individual casserole dishes.
8. Sprinkle with vegan Parmesan, grated soy cheese or dried bread crumbs.
9. Bake, covered in a 350 F / 177 C oven for 10 minutes, uncover then bake for about 5 more minutes or until the mixture is bubbly.
10. We dusted the top with a pinch of sweet paprika for color.
11. Let stand for 5-10 minutes before serving

fitvillains:

Weekend Workout: BOOTY MURDER!

This is an intense BOOTY & CARDIO workout that will target your glutes, thighs and burn tons of calories. Murder is RIGHT.

Time: About 30 minutes, including warm up.

Equipment: Weights optional, 5-10lbs recommended. You’ll need a mat, water, a chair or bench and a timer.

How To Do It

Warm up for 5 minutes. (Squats, jog in place, walking lunges, jumping jacks & dynamic stretching for about a minute a piece).

Complete the exercises in two ways…

1. Complete each section, rest 30 seconds, and repeat the section before moving on.
2. Complete all exercises in order, then repeat the whole circuit.

Stretch afterwards, you’re gonna feel this tomorrow!

Modify the moves when you need to (tap down for balance, reduce range of motion and take breaks).

BOOTY MURDER

Single Leg Toe Touch To Reverse Lunge

A. Balancing on one leg, pull your opposite knee up to hip level. Bend your standing leg slightly at the knee as you lower both hands to the floor - you can use weights (or a medicine ball) here. As you lower, the lifted knee will move back (as shown) and you can straighten it as you lower, or keep it bent at the knee. Use your core & your glutes to lift yourself back up & return to balancing standing position.

B. Keeping your standing foot planted, step the lifted leg back into a reverse lunge. Hold for a beat, then return to balancing position. Try not to touch the lifted leg to the floor and remain balanced on your standing leg throughout the movement. Repeat.

Form: Keep knees on top of your toes, put your weight in the heel of the standing leg, and tighten your core to help with balance. Tap down anytime you need to find your balance.

Butt Kick Runs

Like a run in place, except try to lift your heels towards your booty, kicking them back and contracting the hamstring. Lift as high as you can (some people can’t reach their bums, some can) and move quickly to get the heartrate up. No weight required.

Hop Ups

From a standing position, step one leg slightly behind you and bend the front knee until you’re in a semi lunge/squat. Your weight should be about 80% in the front heel, 20% in the back heel - use the back leg for balance. Hands at your sides, hop up on the front leg, bringing your back knee up towards your chest. Find your balance before you hop, land softly with the jump, and use the front leg to power yourself up. Replace the back foot and repeat. Use weights in your hands to increase the difficulty.

See video demo here.

Firehydrants

In a table top position (all fours), bend the knee at 90 degrees and left up & out to the side. Keep your shoulders in line with your hands, and keep the knee off the ground as you repeat. Try to keep your belly button pointed down towards the mat, and only lift up to hip/back level. When lifted, your thigh should be as close to parallel to the floor as possible. Repeat on the same side.

Hip Raises

Lie down on your mat, back flat, knees bent, feet planted on the floor. Lift your hips towards the ceiling as high as you can. Relax your shoulders and chest, and pulse your hips up, then lower back down to the mat. Squeeze your glutes as you raise them.

Advanced: Alternate straightening one leg as you lift (one legged hip raise). Alternate with each raise, or do 30 seconds on each side (gotta keep it even!). Add three pulses at the top of the raise for added difficulty.

Step Ups

Using a chair or bench. Step one foot on to the chair, and lift yourself up, raising the opposite knee to your chest as you lift. Put your weight in the heel of your stepping foot, and push through the heel to lift yourself up. Replace the opposite leg to the floor, but keep the stepping leg on the chair. Repeat. (weights in your hands for added difficulty)

See video demo here, but eliminate the extra squat.

Standing Leg Extentions

Using the chair for balance if you need it, bring your feet slightly wider than hips width apart, and lift one leg out and to the side. Contract the glutes and outer hips as you lift and lower, and try not to swing your torso from side to side. Keep the standing opposite knee slightly bent, and try not to tap the leg to the floor (unless you need to for balance). Repeat and hold the leg up for 1-2 beats per lift.

Quick Feet

In a slightly squatted standing position, open your legs wider than hip width apart. Trying to keep your core steady, pump your feet in small run/shuffles in place. Go as fast as you can, keeping the squat position and keeping your core steady.

Advanced: Hold dumbbell with both hands in front of your chest. One hand on each end.

Triple Pulse Squats

Like a normal squat, but pulse up and down (1-2 inches) three times before coming back up to standing. Keep feet about hips width apart, and push your booty BACK and not directly over your toes. Weight should be in the heels of your feet, and knees should not go past the tops of your toes (wiggle them to check and look down to make sure you’re in the right position). Squeeze your glutes as you stand and repeat.

Kill it!

getfitandneverquit:

These sweet potato fries are about 10 times healthier than the normal french fry. Sweet potatoes are naturally stuffed with antioxidants and are nutrient-rich, including vitamin A, vitamin C, and beta-carotene. By baking the fries (instead of frying), you can retain a lot of those nutrients and eliminate a lot of the fat. These sweet potato fries are lightly salted and have a little kick from the cayenne pepper. You might just find yourself making these a regular companion to your hamburgers.

Sweet Potato Fries

Yields about 4 servings

• 4 large sweet potatoes
• 1/4 cup olive oil
• 1 teaspoon salt
• 1 teaspoon freshly ground pepper
• dash of oregano
• pinch of cayenne pepper (optional)

Preheat oven to 400 degrees F.

1. Peel and cut the sweet potatoes into thin chips or small wedges. Try to keep them equal length and width so they will bake evenly.
2. In a large bowl, combine the olive oil, salt, pepper, oregano, and cayenne pepper. Toss the sweet potato fries in the bowl with the olive oil mixture until the potatoes are evenly covered.
3. Place the fries on a baking sheet and spread them out so they do not overlap. Bake them for 20-30 minutes, or until lightly charred on the outside and soft on the inside. Your baking time could vary on the size of your sweet potatoes so remember to watch closely! Every 10 minutes, stir and turn over the fries to ensure even baking.
4. Serve hot! These are great with a side of ketchup or sour cream.

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