Crosstraining Workouts Week of 11/30

Lunch Time Training 

Monday: 5-10 minute warmup on treadmill or bike. 3 rounds of (1 minute rowing machine/1 minute pushups or burpees/1 minute bicycles/1 minute pullups/1 minute bear crawl) 10 minutes cardio.  Then, repeat the strength workout!!

Tuesday: 5 minute warmup, Weights (full body routine), 10 minute stretch.

Wednesday: 5 minute warmup on treadmill or bike. 10 rounds of 1 minute hill/1 minute jog down/30 second hill/30 second jog down.  

Thursday: 5 minute warmup, Weights (full body routine), Then, do 3 rounds of 10 pushups, 20 squats, 30 crunches, and 40 lunges (20 each leg).  Have a restful weekend!

Friday: Spinning workout! 10 minute warm up. 20 minute time trial steady state with quick sprints every 2 minutes. 10 minutes of 30 seconds hard or drills/30 seconds easy.

Cardio (performed on Monday 5:30pm spinning at HCC-come join us!)
15 minute warmup; 2 rounds of 2 minute hill/1 minute rest/3 minute hill/2 minutes rest, 6 by 20 seconds sprint/40 seconds rest, 5 minutes cooldown

Bootcamp (performed on Thursday at HCC-come join us!)
1 mile run or 10 minute bicycle
Grassy hill sprints (or treadmill hill sprints): 45 minutes of: sprint up hill, run down hill, 20 pushups with side plank, 15 squats, 10 lunges each side, 5 burpees with perfect form, 10 kb swings, 20 bicycles, 20 mountain climbers each leg.

Nutrition Tip of the Week

Make nutritional use of your Thanksgiving leftovers!

Focusing Workout of the Week

If you do the Talking Turkey Race this weekend, be sure to recover well with this great "yoga for runners" practice!

Crosstraining Workouts Thanksgiving Week!

Monday

10 minute warmup on machine of choice

30 minutes as many rounds as possible:

5 pullups, 10 pushups, 20 squats, 30 bicycles, 40 lunges over to machine, 50 seconds as hard as possible on the machine, 40 side squats back to mat (20 each side), 30 crunches or situps, 20 mountain climbers, 10 burpees (repeat until you hit 30 minutes!)

Tuesday

Weight training with Patti Mantia at noon!

Wednesday special noon Spin and Strength Class:Work for your Turkey!

5 minute warmup

20 rounds of 1 minute sprint/30 seconds of strength exercise, 30 seconds to get back on bike and do it again!

5 minute cooldown

Thursday-Sunday

Spend at least 30 minutes moving each day. Try to do one of our workouts from past weeks or take a Jim or bike ride with loved ones! And if you feel extra motivated, join us at the Talking. Turkey. Race on Saturday afternoon at 1pm!

Monday night spin

10 minute warmup

2 minute hill/1 minute easy/1:30 sprint at 90 rpms/0:45 easy/2 minute jumps/1 minute easy/1:30 spin up at 100rpms/0:45 easy (repeat 3 times)

5 minute cooldown

Nutrition Tip of the Week

Looking for a healthy way to eat your favorite comfort foods?  Try hiding purees in your winter favorites!

Pureed Veggies!

CHICOPEE, Mass. (Mass Appeal) – Have picky eaters in the house? Try sneaking fruits and veggies in to comfort food favorites with easy delicious purees. Dr. Laura Christoph, Professor of Nutrition shared three healthy purees and recipes.

Pumpkin Puree

Pumpkin is high in vitamin c and a as well as fiber. It has a rich, sweet taste without a lot of sugar and fat, and is widely available at this time of year.
1 tablespoon vegetable oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped yellow bell pepper
1 clove garlic, minced
1 pound ground turkey
1 (14.5 ounce) can diced tomatoes
2 cups pumpkin puree
1 1/2 tablespoons chili powder
1/2 teaspoon ground black pepper
1 dash salt
1/2 cup shredded Cheddar cheese
1/2 cup sour cream
Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender. Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt. Reduce heat to low, cover, and simmer 20 minutes. Serve topped with Cheddar cheese and sour cream.
Cauliflower packs in B6, vitamin C and vitamin k. It is low in calories and high in water and fiber content, making it a nutrient dense, filling addition to any meal!
1 large head cauliflower (about 4 cups shredded)
2 large eggs
3 cups shredded mozzarella cheese
1 teaspoon dried oregano
1 teaspoon dried basil
2 teaspoons garlic powder
1 cup pizza sauce
12 fresh basil leaves
1 tomato, sliced into 12 rounds
1/4 cup finely shredded Parmesan cheese
Using a box grater or a food processor, shred cauliflower into crumbles. Reserve 4 cups; store the remainder in the fridge or freezer for future pizzas.
Cook cauliflower in microwave in a large microwave-safe bowl for 8 minutes. Allow to cool 10 minutes.
Add eggs, 2 cups shredded mozzarella cheese, oregano, basil and garlic powder and stir to combine. Preheat oven to 450°F.
Lightly grease 2 baking sheets (or pizza pans); divide mixture into 12 balls. Place balls on sheets and pat each into a thin round about 4 inches wide. Bake in oven 15 minutes until golden brown (the edges might be charred; this is OK).
Remove sheets from oven and heat broiler. Top each mini crust with pizza sauce, basil leaves, remaining mozzarella and Parmesan cheeses and tomato slices.
Broil pizzas until cheese is melted and tomatoes are slightly roasted, about 5 minutes. Remove from oven and let cool 5 minutes before serving.
Chickpeas are high in protein and fiber and great sources of manganese and folate.
2 cups chickpeas
1/2 cup gluten free rolled oats
1/2 cup coconut sugar
1/2 cup cashew butter (or nut butter of choice)
2 flax eggs (real eggs will work too)
2 tsp vanilla extract
1 tsp baking powder
1/2 tsp sea salt
1/3 cup chocolate chips
Preheat oven to 350.
In a food processor, add the chickpeas and oats. Blend for a minute or two, stopping to scrape down the sides.
Then add the remaining ingredients, except the chocolate chips, and blend until smooth.
Lastly, add the chips and pulse a few times to get them mixed well.
Line an 8×8 glass baking dish with parchment paper, leaving some extra paper sticking out the sides.
Spoon batter into the lined baking dish. It will be VERY sticky. Wetting a spatula helps.
Bake for about 20 minutes.
Let cool completely before removing from the baking dish.
I used a pizza cutter to cut mine.
Please store these in the fridge. They should last a week. You can also freeze them for longer storage. Enjoy!

Pumpkin Turkey Chili

Ingredients:

Directions:

Cauliflower Purée

Mini Cauliflower Pizza Crusts

Ingredients:

Directions:

Chickpea Purée

Flourless Blondies

Ingredients:

Directions:

Focus and Stretch Workout of the Week!

Get a dose of "cheer up" during the dark transition to winter with this Happiness Yoga practice!

Crosstraining Workouts Week of 11/9

TESTING Week!

This week, we will do a series of benchmark workouts.  All participants will record their results.  We will retest in 6 weeks right before we head on holiday break!


Monday
warm up 1 mile on track or treadmill
Pushup test: as many pushups as possible in 3 minutes
Pullup test: max pullups in 3 minutes
Lunge test: As many walking lunges as possible in 3 minutes
Abdominal test: As many scullies or crunches as possible in 3 minutes
Overhead press test: As many overhead presses as possible in 3 minutes
Squat test: as many squats as possible in 3 minutes
Oblique test: as many bicycles as possible in 3 minutes
Adductor test: As many leg raises as possible in 3 minutes (1:30 each side)
Abductor test: As many leg raises as possible in 3 minutes (1:30 each side)
Stretch out, cool down!

Tuesday
Noon fitness in weight room with Patti Mantia!

Wednesday
Off!

Thursday
Pick a cardio machine in the weight room. Warm up 10 minutes easy, then do 30 minutes of max effort. Cool down 5-10 minutes.  Record Calories burned/distance travelled/average pace for 30 minutes.

Friday
Spin Test!  Participants will warm up 10 minutes and then do a 25 minute step test, increasing watts every 3 minutes.

Spinning Monday 5:30
10 minute warmup
6 by long hill followed by 6 by 30 sec hard/30 sec easy.

Bootcamp Wednesday 5:30
30 minute cardio spin with intervals (coupled with hills outside if weather permits), followed by weight room exercises. Lifting baseline: Each participant will get a handout to test max reps for a given weight for a variety of exercises.  Participants will record weights used.

Nutrition Tip of the Week 11/2

The weather is getting chilly, days are getting shorter, and most of us are starting to crave fatty, comforting foods.  Satisfy those cravings while protecting your health by choosing healthy vs. unhealthy fats!

Healthy vs. Unhealthy Fats

CHICOPEE, Mass. (Mass Appeal) – Not all fat is created equal, but which ones should you eat and which ones should you avoid? Dr. Laura Christoph, Professor of Nutrition, gave us a lesson in healthy fats.

Healthy Fats

Fat we don’t get enough of:

Omega-3’s! Omega 3’s are highly anti-inflammatory and are associated with decreased cardiovascular disease and cancer risk, as well as healthy skin and eyes.
Monounsaturated fat-The Meditteranean Diet, which includes olive oil as a major food group, is quite high in this healthy fat, and is associated with reduced risk of cardiovascular disease
Saturated fat and omega 6’s: Saturated should be eaten in moderation. People should also be careful with omega 6 fat intake, as we tend to get too high of a ratio of omega 6 to omega 3.
Trans fat -this highly processed fat has been linked to cardiovascular disease. Check the labels for “hydrogenated oils” This is a sign that there is trans fat in your product. Companies are sneaky. If there is less than 0.5g of trans fat per serving, they can write “0” on the nutrition facts label.

Sources: Fatty fish, fish oil, flax seeds, chia seeds, walnuts

Fat to encourage:

Sources: Peanuts, olive oil, avocado, canola oil

Fats to reduce:

Animal fats (solid fats) like cheese, butter, beef fat, and whole milk

Omega 6 sources: nuts and seeds, corn oil, and soybean oil.

Fat to never eat: 

Food source examples: margarine, Crisco, packaged foods like chips and cookies, and fast food (although many fast food restaurants have eliminated trans fats from their products).

Cross Training Week of November 2

Monday:

Warm up 1 mile around track (4 laps)

TRX workout!  4 rounds:

20 pushups, 20 low rows, 20 squats, 20 biceps, 20 triceps….run 2 laps around track

 Core work and Stretch!

Tuesday: 
Strength session led by Patti Mantia

Wednesday: 
Makeup Spinning Session!  Laura will offer spinning today, as she will be away at Cornell University for the honors transfer day on Thursday and Friday.  We will warm up 5 minutes and then do a progression: 5/4/3/2/1 minutes hard with 1 minute rest between!

Thursday

Lift: warm up outside 8 laps or for 20 minutes steady on the treadmill.  Then, head inside and perform with dumbells:

20 reps bicep curls to overhead press
20 reps side (lateral) raise
20 reps front raise
(repeat)

20 reps high row
20 pushups
20 lunges
(repeat)

20 squats
20 bicycles
20 crunches
20 bird dogs
repeat

stretch!

Friday:

Run some hills!  Warm up 2 laps on the track.   Head out to the grassy hill and do 12 by hard effort up/jog or walk down.  

Then, come inside and do a nice long stretch and some deep breathing to finish off the week!

Monday Night Spin
10 minute warmup
2:00 hard/1:00 off. 1:00 hard/0:30 off, 30 max effort/2:00 easy
(6 times!)

Wednesday Night Bootcamp

We are going to try a moonlight workout one more time!  Bring a headlamp if you have one, and we will do some hills, some weighted exercises and some stretching outside if weather permits.  We will stick around campus.  Make sure to dress accordingly!