Day 30 - 50 Flights of Stairs - yes, really!




To those who stuck it out and are still here - congratulations people, you just completed an awesome set of 30 exercises. You did 1,250 reps - many more if you took the '50 each leg' option when you could, and most of them were not easy! Just one final push now and you can relax throughout May... You'd better not now after all the effort you've put in!!! Get ready, this is gonna be a serious cardio challenge...

Exercise Description
Seriously - you need a description? Find a set of stairs and run up, (not down) them - 50 times. Come on guys - last day, let's really 'bring it!' 
Options & Modifications
Take the escalator - but make sure you run up the 'down' ones... 

Bonus Tip
Pace yourself. Run up and then catch your breath walking down; don't run down and trip - I have no money so you can't sue me...;-)


Day 29 - The Burpee



Exercise Description
Everybody's favourite nightmare, this one! Start from a standing position - stand tall! Bend you knees and place your hands on the floor underneath your shoulders, jump your feet back to briefly form a plank pose. Jump your feet back to their start position and jump in the air back to a standing tall position. 

Video Demonstration
Click HERE to view the video demonstration


Options & Modifications
To make it harder, add in a push-up from the plank. To make it easier, (don't - this is the penultimate exercise - finish strong!) just stand back up rather than jump in the air.

Bonus Tip
Go for speed and get into a rhythm - far easier and quicker than the lethargic option...:-)

Day 28 - Reverse Crunches



Exercise Description
Lie on your back on the floor - on a mat if you have one. Keeping your upper body flat to the floor and your hands down by your sides, raise your (straight) legs 90 degrees from the floor. Now, without bringing your feet over your body, raise your butt off the floor, pushing your feet toward the ceiling. Keep your belly button sucked in toward the floor and breathe out on the way up, in on the way down.

Video Demonstration
Click HERE to view the video demonstration
 

Options & Modifications
None really; keep slow and concentrate on good form. rest when you need to and don't arch your back.

Bonus Tip
Breathe - you'll die if you don't!

Day 27 - 50 Deep Breaths


Exercise Description
This is all about a day of rest - in peace. Not in front of the TV and with no time restraint! (And the day after my birthday I need it...) So find a quiet place, away from others. I personally like the Yoga 'Corpse Pose', (but you can pick your own most comfortable position). Lie on your back with your feet shoulder width apart and your arms away from your body by your sides. Use a pillow if you want. Now make sure you are completely relaxed, let your whole body weight sink into the floor. Close your eyes and just concentrate on your breathing; don't force it but take deep, full breaths - at least 50 of them, more if you want


Options & Modifications
Anything you want - just relax!

Bonus Tip
Don't leave anything on the stove!

Casting my net...stuff you should read


It's my birthday weekend and I'm planning on a fairly low-key event (after a Friday night out celebrating with friends it needs to be!). And after my weekend away last week there's nothing I like more than 'nothing'. My plan is to not have a plan! I'll just see how the mood grabs me - a bike ride? - maybe, brunch? - maybe, sitting on the sofa reading? - maybe!!

Here's some great reading for you this weekend if you care to join me on the sofa!

Happy Birthday to Chris!!

Just a quick blog-hack to wish my wonderful husband Chris a very, very happy 50th Birthday!!
someecards.com - You're not nearly as fat or bald as I thought you'd be at this age

Must be all that healthy living and lifestyle!! Good job honey!

Day 26 - Bicep Curls


Exercise Description
Stand with your feet either shoulder width apart or one slightly in front of the other, keep your knees slightly bent. With a challenging weight in each hand and keeping the upper arm still by your side, bend the elbow and lift the weight to your shoulder.

Video Demonstration
Click HERE to view the video demonstration


Options & Modifications
Lots of options;
Lift both weights together,
Lift weights alternating arms'
Start with palms facing backwards, twist to palm forwards on the way up, palm facing back on the way down,
Bend one elbow 90 degrees so that the forearm is parallel to the ground - holding a weight. Do 5 - 10 reps on the other side. alternate between arms - ouch!.

Bonus Tip
Keep your body still and your elbows to your sides - don't swing!

Everything Cookies

This is what my wife makes when I'm out of town...apparently they are great accompaniments to Sunday house-cleaning chores! All I know is that the house is clean and I'm waiting on another batch to be made! Cheeky? - Oh yes, but it's my birthday week and I'm sooooo getting away with it!!

Ingredients (makes about 15 cookies)
  • 2 cups Rolled Oats
  • ½ cup Whole Wheat Flour
  • 1 tsp Baking Soda
  • ½ tsp Salt
  • ½ cup Pumpkin Puree
  • 2 Tbsp Coconut Oil (melted)
  • ½ cup Coconut Sugar
  • 1 large Egg
  • 2 Tbsp Flaxseed
  • 1 tsp Vanilla
  • ½ cup Chocolate Chips
  • ½ cup dried fruit (I used cranberries)
  • ½ cup chopped nuts (I used pecans)
  • ½ cup shredded coconut
Directions
  1. In a large mixing bowl combine pumpkin puree, coconut oil, sugar, eggs and vanilla and mix well.
  2. Add flour, baking soda & salt, mix well
  3. Stir in the oats & flax in batches
  4. Add chocolate chips, fruit, nuts & coconut and gently mix in (do not over mix)
  5. Drop a large spoonful onto a non-stick baking sheet and bake at 350 for 12-15 min or until edges are crispy (they don't spread a ton, but I still kept a good couple of inches space between raw cookies)
  6. Store in airtight container
  7. Eat, Enjoy, Repeat until all gone!
The last 4 ingredients are pretty 'mixey-matchy'- throw in whatever you have, or whatever you fancy. I was just in a 'try everything' mood so in it all went! I don't think there could be a 'wrong' combination here!

Day 25 - Side Planks


Exercise Description
See picture, Hold for 50 seconds, just the once! Keep good form; the body should be straight and strong, use your core to keep the hips forward, (squeeze your butt cheeks) and upward, (push up using your side oblique nearest the floor). 



Options & Modifications
Rest on your arm for slightly less intensity. (as per picture 2)
Bend you lower leg at the knee for even less intensity (as per picture 3)
50 seconds per side or 25 seconds per side - if you really must!!!

Bonus Tip
Don't do it 50 times...;-) 

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 24 - Walking Lunges


Exercise Description
Start from a standing upright position. Take a large reaching step forward keeping the back leg straight and drop your body until your forward thigh is parallel to the ground. Keep the forward knee directly above the ankle - it MUST stay behind the toes to protect the knee! Walk forward and switch legs.

Video Demonstration

Click HERE to view the video demonstration




Options & Modifications
Don't drop as low to keep it easier or if you have bad knees. Carry weights by your side to make it harder. 50 total or 50 per leg.

Bonus Tip
Stop and turn around before you walk into the wall/someone else/traffic...

And Don't Forget...

I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 23 - Toe Touchers


Exercise Description
Lie on your back with your (straight if possible) legs pointing up perpendicular to the floor. Keeping your lower body as still as possible, suck your belly button in towards the floor. Lift your head and shoulders off the floor with your arms pointing straight up. Tense your abs and reach your fingers to your toes.

Video Demonstration

Click HERE to view the video demonstration

Options & Modifications
Relax your head and shoulders on the floor between reps to make it easier. Hold a weight in your hands and reach it up to your toes to make it harder. 

Bonus Tip
Engage! Focus on squeezing your abs; breathe out on the way up and in on the way down.

And Don't Forget...

I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 22 - Step-Ups



Exercise Description
Find a step or suitably stable platform, (log on the beach...). Step up with one foot and follow with the other, step down in the same order. 

Video Demonstration
Click HERE to view the video demonstration



Options & Modifications
Use two steps or one higher one for more difficulty. Pick your pace for your own comfort level - and then go faster! Go slower and carry weights at your side. 50 per leg or 50 total.

Bonus Tip
Don't use a slippery, wet, unstable log with a crazy pup trying to join in!

Day 21 - Scissors



Exercise Description
Lie on your back, preferably on a mat. Keeping upper body flat and both legs straight, lift one leg just slightly off the floor. Lift the other leg as high as possible. Hold a pause for a second or so and then alternate legs without letting either leg touch the floor. 

Video Demonstration
Click HERE to view the video demonstration



Options & Modifications
To make it easier allow the lower leg to rest on the floor briefly. 50 total or 50 per leg.

Bonus Tip
Suck your belly button in towards your back and keep your lower back from arching! Breathe!!!

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 20 - Wall Sit

Exercise Description
With your upper body flat against a wall, take a sitting position with your upper legs perpendicular to the floor and your ankles directly below your knees. Hold for 50 seconds. Relax…

Options & Modifications
Sit higher with a less acute bend in the hips for ease. For more of a challenge, lift one leg straight out in front and switch legs every 10 seconds. 50 total seconds per leg = hardcore! 50 seconds non stop per leg = extreme hardcore!!!

Bonus Tip
Don’t sit against an unlocked door…

Day 19 - Single Leg Deadlift

Exercise Description
Stand up straight and lift one leg a few inches off the ground. Bend both knees slightly, bend at the waist, (keeping spine neutral) and with the 'off ground' leg rising behind you, reach down to the floor with your hands. Return to upright.

Video Demonstration
Click HERE to view the video demonstration



Options & Modifications
Rest 'off ground' foot on floor between reps. Carry no weights for ease, weights that challenge you to make it harder. Again – 50 total or 50 per leg – your choice, but challenge yourself!

Bonus Tip
Hold onto a counter top/chair back etc with one hand if you're struggling to balance, or have weak knees. Ensure your spine says neutral – look after your back!!!

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 18 - Plank Push-ups

Exercise Description
Start in a plank position. Keeping your back straight and your butt low, lower yourself down onto your elbows one arm at a time, then come back up to plank.

Video Demonstration
Click HERE to view the video demonstration



Options & Modifications
Make it harder by leading with the left arm 50 times and then the right for another 50 – or just do 50 total. Go fast!

Bonus Tip
Use a mat or folded towel under your elbows, carpet burns can be tricky to explain later...;-)

Day 17 - Mountain Climbers

Exercise Description
Start in a plank position but with elbows slightly bent, bring one knee up level with your elbow, foot off the ground. Keeping upper body still, switch legs with a jumping motion.

Video Demonstration
Click HERE to view the video demonstration



Options & Modifications
Allow the front foot to rest on the floor between jumps to make it easier. 50 total for ease or 50 per leg to make it harder.

Bonus Tip
Keep the spine neutral and don’t tense the neck. Look at the floor just in front of you.

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

50@50 Photos so far


Some good photos coming in people but I know most of you...(for better or for worse...;-)) and I expect more imagination - come on, surprise us all...:-) It's not about the iTunes gift card, it's about being forever immortalised right here!!!

But just in case you needed the reminder....I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 16 - Plank Twist

Exercise Description
Get in plank position. Twist your whole body to one side - either stack your feet or swivel in place - See Video

Video Demonstration

Click HERE to view the video demonstration



Options & Modifications
50 total or 50 each side.

Bonus Tip
Keep hand of supporting arm directly beneath the shoulder for stability.

Healthy Recipe Blog Carnival - Sweet Potatoes

Welcome to April's Healthy Recipes Blog Carnival! This month's featured ingredient is Sweet Potatoes.


Sweet potatoes are packed with nutrition. They are a great source of minerals such as manganese, folate, copper, and iron. They are also a good source of natural sugars, protein, carotenoids, vitamin C & D, iron and calcium. Sweet Potatoes are also;

  • Fantastic source of dietary fibre
  • High in antioxidants
  • An excellent source of carbohydrates for those with blood sugar problems.
  • Good for those who are pregnant or trying to conceive because they are high in folate, which is essential for the healthy development of fetal cell and tissue.
  • High in potassium which helps to maintain fluid and electrolyte balance in the body, which is important for stabilizing blood pressure, regulating heart function, and alleviating muscle cramps.
  • A good source of mag­nesium, which is the relaxation and anti-stress mineral
Here are some awesome ways to enjoy Sweet Potatoes in your diet; experiment and enjoy…Just click on the links below to see the full recipe details;



Sweet Potato & Chocolate pancakes by Me!

Sweet Potato Brownies by Christi from Food Love
Cinnamon Roasted Sweet Potatoes by JP from Jennifer Pierce Health
Sweet Potato Lentil Stew by Anna from Your Healthy Place
'Wakey Wakey' Orange Juice by Helen from What Happened Next...
Fennel & Quinoa Salad with Roasted Sweet Potatoes & Avocado by Lina from Fresh n Crunchy

Thanks everyone for taking part in my this month's Blog Carnival! Join me next month for the next Healthy Recipes Blog Carnival - the featured ingredient will be posted on the first of the month and recipes will be posted on 20th May!

Sweet Potato & Chocolate Pancakes

My wife and I are loving pancakes as a 'treat' breakfast on a weekend morning these days. We've been using a fav recipe for a while now, but it was time to spread our wings and come up with something new. And given we were both 'detoxing' this week it needed to be gluten free...

And so I present the Sweet Potato & Chocolate Pancakes...


Ingredients (makes about 6-7 6" pancakes)











1
  • 1 cup Sweet Potatoes (I had previously roasted mine for extra flavour, but you could totally use Mashed)
  • 1.5 cups Oat Flour
  • 2 Eggs
  • 1 cup Almond Milk
  • 2 Tbsp Cacao Powder (you could use regular cocoa powder)
  • 1/2 tsp cinnamon
  • 1/2 tsp ground nutmeg
  • 1/2 tsp Baking Powder
  • 1/2 tsp Vanilla Extract

Directions

I threw everything in the blender and gave it a spin - it worked great! Adjust your milk quantity to get the right consistency of batter for you! Heat your pancake pan on a medium high heat, add coconut oil before making each pancake, cook, flip, cook and enjoy!

Day 15 - Triceps Dips

You're half way through the month!!

Exercise Description
Sit on the edge of a bench, step or sturdy chair, (make sure the chair can’t/won’t tip) with hands palms down on the edge by your thighs and feet on the floor in front of you. Holding your body weight on your arms, move your butt off the bench and lower to the floor bending your arms. Keep your elbows in. Raise up again until arms are straight. 

Video Demonstration
Click HERE to view the video demonstration

Options & Modifications
Keep feet close in and don’t go too low for ease, keep feet further out and lower further for more difficulty.

Bonus Tip
Put feet on another bench or chair of same height in front of you to make it harder. Lift one leg up each time you lower to make it harder still.

And Don't Forget...
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 14 - Bicycles

Exercise Description
Start in a seated position with upper body 30 degrees off the floor and legs also 30 degrees, hands by your ears. Suck belly button in towards spine keeping abs tense. Look at where the far wall meets the ceiling. BREATHE. Bring opposite knee and opposite elbow together.

Video Demonstration
Click HERE to view the video demonstration


Options & Modifications
50 total or 50 per side.

Bonus Tip
Keep spine neutral and neck relaxed. DON’T pull on your head with your hands. 

Day 13 - Jump Lunges

Exercise Description
Start in a slight squat with left leg in front, knee at 90 degrees and right leg out behind. Right hand forward, left hand rearward. Jump and switch arms and legs together so that the right leg is forward and the left to the rear.

Video Demonstration
Click HERE to view the video demonstration


Options & Modifications
Go fast or go slow. Smile or don’t smile!

Bonus Tip
Count 50 each leg or 50 total.

Don't Forget
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 12 - Wood Chops

Exercise Description
Stand upright, feet shoulder width apart, holding dumbbell or weight of choice in both hands. Start with weight held by one side of the body in a mild squat. Stand upright, lifting weight straight out in front at almost arms length, (keep elbows slightly bent) to no more than face height. Lower weight under control, to other side, gently squatting. (See video)

Video Demonstration
Click HERE to view the video demonstration




Options & Modifications
Use no weight, (instead clench hands together) to make it easier, heavier weight to make it harder.

Bonus Tip
Count 50 per side or 50 total – your choice. Don't use an axe!

Day 11 - Triceps Push-ups

Exercise Description
As per push-ups but start with hands underneath chest and thumbs touching.



Options & Modifications
Move hands slightly apart to make it easier. Touch your chest to your hands to make it harder.

Bonus Tip
Don’t use push-up bars due to risk of them tipping over. Concentrate on a straight back and a neutral spine!

Don't Forget
I'm holding a little contest to win a $25 iTunes Giftcard!! Send me your photos of you taking part in the challenge then share them on the InSpiral Facebook page or on instagram using the Hashtag #chris50at50 or email them to me. I'll award the prize to the most entertaining photo (as judged by Moi! It could be a silly photo, a weird workout location or just spectacular scenery or surprise me!!...). Multiple entries per person are welcome. Judges decision will be final. No monetary alternative available. Electronic gift card will be emailed to the winner within 10 days. All photos must be posted by 1st May 2013 to be eligible.

Day 10 - Russian Twists

Exercise Description
Sit on the floor with feet together. Lean back to a 45-degree angle off the floor and lift legs up to 30 degrees. Clasp hands together and using the side obliques, twist the upper body from side to side, touching the floor on each side.

Video Demonstration
Click HERE to view the video demonstration



Options & Modifications
Clasp one dumbbell in both hands to make it harder, rest feet on the floor to make it easier.

Bonus Tip
Suck your belly button in toward your back and tense your abs. Don't forget to breathe... 
Related Posts Plugin for WordPress, Blogger...