Tabata Thursdays - 30 Minute Tough Tabata Workout

Today I am sharing another Tabata Exercise for you in my Thursday Tabata Series.

Starting in May, I will be teaching a 30 minute tabata class  at the University of Utah. Because 30 minutes is so short, I wanted to make a really tough workout for you all.  This one has no alternating, just one hard move for the full 8 rounds. 

I picked some of the tabata classics such as burpees and pushups.  Not only is this an effective workout, but it will get your arms, abs, legs, cardio... gets it all!

What you will need:
Medium Weight and a Mat

As stated above, start with a 2 minute workout,

 you can do 1 minute of jogging in place and move to 1 minute of jump rope to ease into this workout.

Then you will do EACH exercise in the order above. 

For example, you will start with Tuck Jumps

 Tuck Jumps:  8 rounds of 20 seconds on 10 seconds rest in between each round, with 1 minute rest between each exercise.  So after 8 rounds of Tuck Jumps, take a one minute rest, grab water before we go into Russian Twists. 

If you have any questions on how to do these moves, see below!

Russian twist

SOURCE

 Sit on the floor with the knees bent and feet together and lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Go super slow, twisting the shoulders completely from side to side.

Tuck Jumps 

SOURCE

Start with the knees bent slightly, the elbows at 90 degrees at the waist. Bend the knees and sit the butt into a half squat. Jjump up straight into the air by slightly bending forward, tucking the knees so they hit the elbows. Return on a soft landing - forefoot first, dont land in your heels first

Ski Abs 

SOURCE 

Start at the top of a pushup position (A). With your legs together, brace your abs and kick your legs to the right, bending them so your feet land just outside of your right shoulder (B). Hop back to start and immediately repeat on the left side (C). Continue hopping side to side for 1 minute. 

Burpee 

SOURCE

(add jump beginning and end)

Arms up jump up,

 jump down to frog position, 

jump your legs back into a plank, 

do a push up (optional),

 jump legs back in to frog position,

arms up jump up

Driscoll's Strawberry Coconut Cake

I love birthdays and I reallllly love cake.  Thatcher's birthday was Monday and I decided to take the opportunity to practice my baking skills.  While I can cook really well, baking is not my forte.  Too many ingredients, too much exact measuring.  

Well, for my first project back into baking... I picked a big one.  And let me say, it was a HIT! I posted this on instagram and received many people asking for the recipe.  The best part? it tastes better than it looks.   I present to you Driscoll's Strawberry Coconut Cake.  And yes, I made the icing, the cake, everything from scratch.  You can call me Betty.  Betty Crocker 

Driscoll's Strawberry Coconut Cake. 

Disclaimer:  There is nothing healthy about this cake.  Between the cake and the frosting there are over three sticks of butter and copious amounts of sugar.  But it is so delicious (NO REGRETS).  And it has fruit so it makes up for it, right?  Moving on.     Full recipe here 

INGREDIENTS

Cake

• 3 cups cake flour (not self-rising)
• 1 tablespoon baking powder
• 1 teaspoon salt
• 1/2 teaspoon baking soda
• 1/2 cups unsweetened coconut milk
• 1/2 cups whole milk
• 1 cup unsalted butter (2 sticks), at room temperature
• 1 1/2 cups granulated sugar
• 4 large eggs
• 1 teaspoon vanilla extract
• 1/2 cups sweetened, shredded coconut

Frosting

• 12 ounces reduced-fat cream cheese (Neufchatel), at room temperature
• 10 tablespoons unsalted butter, at room temperature
• 1 teaspoon vanilla extract
• 2 1/2 cups confectioners' sugar

Filling and Topping

• 3/4 of a 16-ounce package Driscoll's Strawberries, chopped (about 2 cups)
• 1/2 of a 16-ounce package Driscoll's Strawberries, sliced lengthwise
• 2/3 cup sweetened, shredded coconut, toasted

Cake

1. Preheat oven to 350°F. Lightly grease bottoms and sides of 2 (9-inch) round cake pans. Line bottoms of each pan with a round of parchment paper. Grease paper and dust each pan with flour, tapping out excess. Set aside.
2. 
   
3. Sift together flour, baking powder, salt and baking soda into a large bowl. Set aside. Combine milk and coconut milk. Set aside. Beat butter and sugar in the bowl of an electric mixer fitted with the paddle attachment 5 minutes or until light and fluffy. Add eggs, one at a time, with mixer on low speed, scraping down sides of bowl as necessary. Add vanilla. Alternately add flour mixture and milk mixture in several additions, starting and ending with flour mixture, mixing just until combined. Stir in shredded coconut.
4. 
   
5. Spread batter into cake pans and bake 40 minutes or until golden and cake tester inserted into center of cakes comes out clean. Cool on wire rack 10 minutes. Invert to cool completely.

Frosting

1. Beat cream cheese, butter and vanilla with an electric mixer until blended. Add confectioners' sugar and mix on low until combined.

I loved that this recipe included the idea of using these cut parchment paper circles on the bottom of the pan.  The cakes came out no problem and it made the whole process much easier.  

1. 
   

Filling and Assembly

1. Place one cake layer on a cake plate or stand. If cakes have rounded top, gently trim with serrated knife to make flat. Spread a thin layer of frosting on cake layer and top with chopped strawberries, pressing to flatten and help strawberries stay in place. Place other cake layer on strawberries, with flat side up and press down gently to secure. Frost top and sides of cake with remaining frosting. Press toasted coconut evenly on sides of cake and top with concentric circles of sliced strawberries. If not serving cake immediately, refrigerate until ready.

To frost the cakes, I started with a light crumb coat, and stuck that in the fridge to harden while I cut the strawberries. 

Don’t worry, this recipe makes plenty of frosting.   I was really conservative on my frosting layer between the cakes because I did not want to run out.  You can slather it on that middle layer (not too much too ooze out ) But don’t worry, there is plenty of frosting in this recipe.  I also threw some strawberries in the food processor to create a slight jam layer with the frosting and strawberry layer in the middle. 

To decorate, start with the coconut.  Keep an eye on it while you are toasting it as it will burn quick.  After toasting it, stick it in the fridge to cool for a bit.  You do not want to put hot coconut flakes on delicate frosting! Leave the top bit uncoconuted (is that word?) you will add that on after you add on the strawberries. 

As for decorating with strawberries, start in the middle of the cake, with the point facing the middle, and keep working your way around. Nothing fancy here, just cut thin slices and arrange with all the point facing the middle.   

This cake wasn't really hard, but it wasn't exactly easy.  It was definitely time consuming as you needed to cut strawberries, make the cake, make the frosting, toast the coconut, and decorate the cake.  But it was so worth it.  It is a large cake, and the crunchy coconut, fresh strawberries, and layer in the middle...this cake is fantastic.

I loved that the decoration of this cake stayed natural, no fancy flowers, just beautiful colorful ingredients to decorate the cake.  And come on, this cake screams spring and nicer weather!

Weekly Recap and Motivational Monday: 4/6 to 4/12

Weekly Recap and Motivational Monday:  4/6 to 4/12 

Monday:         Tabata

Tuesday:         4 mile run

Wednesday:   30 min Tabata

Thursday:       5 mile run

Friday:              OFF 

Saturday:        8 mile run 

Sunday:          1.5 hr spin class 

TOTAL:  17 miles 

This was a good week for me.  Well, actually, it was a bad week.  But a good "running week".  This semester has been so busy and even though I have one less class than last semester, I feel like I am always always always doing work for school.  On top of that, I have started a new job, while coaching Girls On The Run, and nannying, and gearing up to teach fitness class, and still consulting for the enviornmental firm.  I think that puts the total up to four jobs at the moment. 

Because life has been so busy, I committed to getting all of my runs this week in the morning.  I was really happy I got a 4 and a 5 mile run in Tuesday Thursday mornings, which is pretty good mid week mileage for me.   Saturday, I had a riding lesson at noon, and then had to be at work from 4pm to 2am so I was up at 6:45 Saturday morning to get my 8 mile run in.  

This run started off with some really tired legs, but the run got easier as I got past three miles.  It was a great hill workout as I ran up Memory Grove, to the beginning of City Creek Canyon, and then up the Avenues.  I finally feel like I can run the elevation and altitude here.  After my 14 mile run last weekend, I decided to taper down to an 8 mile this weekend in preparation for the Salt Lake City half this weekend.  

My running advice for the week?  You have to make time to exercise.  Especially running.  When the week gets busy, what is the first thing we cut off? The time we spend taking care of ourselves, whether it be running or our favorite yoga class.  If it means waking up an hour early, or going to bed an hour earlier, or running during your lunch break, it is sooooo important to make time to take care of yourself.  And being busy is no excuse.  

Have a great week friends and schedule in those workouts!

May Running Races in Utah!

HAPPY FRIDAY!   

WE MADE IT!

  This was a long busy crazy week for me.  They have been lately to be honest.  I am really looking forward to this 2 week break between semesters.  Boy do I need it.

I am (mostly) thankful that training for these races falls right in my busy months.  I have the Salt Lake City half next weekend, and the Utah Valley marathon in June.  I have to say, putting these races on the books has been forcing me to run and has been a good stress reliever for those crazy days.   

If you are as stressed out as me (if that is possible?) and need some motivation to lace up your sneakers, I HIGHLY encourage you to sign up for a local race.  Having that race on the calendar always helps me run more consistently which is the end goal (not any silly races).

Below, I compiled a list of races here in Utah next month.   There are SO many that I just tried to pick a few for each weekend that sounded fun and include a range of run to more serious races.

Click Here to head on over to Running In The USA to see a list of races in your state! 

Work Hard.  Play Harder. 

May 2:  Amasa Trail Runs 15.5, 9.5, 6.5 miles (Moab)

             Chaos 5k (SLC)

             May the fourth be with you 5k (West Jordan)

             N.O. Limits Half Marathon (North Ogden)

             Provo City Half Marathon and 5k (Provo)

             River Rail Relay 50m Relay (West Jordan)

May 5:  Cinco de Mayo Summit 5k (Orem)

May 9:  Bonneville Shoreline Trail 5k (Centerville)

             Dino Half Marathon (Vernal)

             Fly with the flock 5k (2.5k kids) (Ogden)

             Goldilocks Salt Lake, 13.1, 10k, 5k (South Jordan)

             Haiti's Kanaval Run 10k, 5k kids run (SLC)

             Koman SLC Race For Thre Cure 5k (SLC)

            Vigor Big Cottonwood Canyon half marathon 10k, 5k, (Cottonwood Heights)

May 16:  Festival of Roses 5k (Draper)

                Huff to Bluff Marathon and Half Marathon (Blanding)

                Hurricane Mud Run (Hurricane)

                Legacy River Run 10k and 6k (South Jordan)

                Ogden Marathon, 13.1 and 5k (Ogden)

May 22:  Midnight 5k (St George)

May 23:  5k Zombie Run (SLC)

                Alpine Classic Half and 5k (Alpine)

                Color Me Rad 5k (SLC)

                Scandinavian Festival Fun RUn  13.1 10k 5k (Ephraim)

                Thrillseeker Experience 5k Obstacle course (SLC)

               

May 25:   Go Grey in May to end brain cancer 5k (SLC)

May 30:   Boys Chase Girls Half Marathon and 5k (Huntsville)

                 Girls On The Run 5k (Sugarhouse)

                 Park City Wild Half Marathon 10k, 5k (Park City)

                 The Great Inflatable Race 5k (Murray)

                 Timp Trail Marathon and Half Marathon (Provo)

Tabata Thursday: 30 minute Workout 2

Welcome back to Week 2 of my new Tabata Thursday series!
Every Thursday I will be posting a new tabata workout. 

Grab your weights and lets go!

What you will need:

Light to medium weights, and an exercise ball 

Start with a light warm up-  2 minutes of jumping jacks, jump rope, jogging in place

Round 1:  Arms (triceps)
* Skull crushers  
8 rounds
20 second work with 10 second rest in between 

These can be tough- have a pair of lighter weights by your side


www.popsugar.com



Round 2: Cardio & Legs 
*  Reverse lunge front kick
* alternate with lunge jump 
8 rounds (alternating for total of 4 each)
20 second work with 10 second rest in between 

www.womenshealthmag.com


www.womenshealthmag.com

Round 3:  Abs/Hamstrings 
* Pikes
* alternate with hamstring curl
8 rounds  (easier to do 4 pikes and then 4 hammy curls)
20 second work with 10 second rest in between 

Pikes


www.Strong-Athlete.com

www.womenshealthmag.com

Round 4:  Cardio & Full Body
* Burpees
* alternate with squat jumps 
8 rounds (4 each)
20 second work with 10 second rest in between 

Burpee 

www.slimtea.com

Squat Jump 


Burnit.co

Round 5: Chest & Arms 
* Push ups 
(can switch variations between rounds and do them on your knees )
8 rounds 
20 second work with 10 second rest in between