Stride and Strength: Bum Burner

Work that incline on the treadmill, and give your backside a boost! Follow it up with some simple strength moves to build lean muscle, and you've got a great workout. On your make, get set..... GO!

Stride

Minutes 0-5:  Incline 1, Speed 3.5-4.0
Minutes 5-9:  Incline 3, Speed 4.0-4.5
Minutes 9-10:  Incline 3, Speed 5.0-5.5
Minutes 10-15:  Incline 1, Speed 5.5-6.0
Minutes 15-19:  Incline 5, Speed 4.5-5.0
Minutes 19-20:  Incline 5, Speed 4.5-5.0
Minutes 20-25:  Incline 7, Speed 3.5-4.0
Minutes 25-30:  Incline 1, Speed 3.5-4.0

I've included the table below for something a little easier on the eyes while you're moving on the treadmill. I will find a new way to format this...

                    

0-5	1	3.5-4.0
5-9	3	4.0-4.5
9-10	3	5.0-5.5
10-15	1	5.5-6.0
15-19	5	3.5-4.0
19-20	5	4.5-5.0
20-25	7	3.5-4.0
25-30	1	3.5-4.0

Strength

Equipment: heavy and light weights, mat

20 walking lunges 

20 push-ups

15 shoulder presses

30 seconds running lunges, right leg

60 seconds jumping jacks

30 seconds running lunges, left leg

15 front shoulder raises (arms straight)

15 bicep curls with optional squat

15 side shoulder raises (arms straight)

15 tricep kickbacks

15 bicycles - abs

Repeat strength 2-3x
Stretch

Recipe for Health: Quiche Sans Crust

The word quiche originates from the German work kuchen, meaning cake. Mmmmmmmm, cake..... I already like where this is going.

Traditional quiche recipes call for lots of unhealthy ingredients like heavy cream and custard. But, prepared with some healthy twists, a quiche can serve as a wonderful meal that packs a protein punch, and allows for the use of your favorite veggies, providing some tummy-filling fiber. Make it even healthier by omitting the crust and cut out hydrogenated oils - not to mention calories. The little bit of flour in this recipe gives the outside of the quiche a crust-like texture, so you won't even miss the crust!

I created and prepared the following quiche recipe with only 10 minutes of hands-on work. It is sliced, refrigerated, and will make for some great lunches this week! The best part of this recipe is its versatility. Don't like the veggies I had on hand? No worries - use your favorites! As always, go organic when you can.


Quiche Sans Crust
1 T olive oil (I used garlic infused)
1 yellow onion, diced
6-10 oz. washed and trimmed kale
6 oz. sliced mushrooms
2 large eggs
1/2 C eqq whites
1 1/3 C low-fat milk (can use non-dairy milks too)
1/2 C whole wheat flour
1/2 t baking powder
1/4 t salt
pinch of cayenne pepper (optional)
1/2 C feta cheese

Directions:  Preheat oven to 400 degrees. Use an olive-oil sprayer to lightly coat a 10-inch pie plate. In a medium skillet, heat olive oil over medium-high heat. Cook onion, kale and mushrooms until tender. Set aside to cool a little bit.

In a large mixing bowl, whisk together eggs, egg whites, and milk. Once eggs and milk are combined, whisk in the flour, baking powder, salt and cayenne.

Add cooked vegetables to the egg mixture and stir until combined. Pour into oiled pie plate and sprinkle with feta cheese. Bake for 25 minutes, or until center is set and the outside edges are golden brown. Remove and let set for about 5 minutes. Slice and serve (or store for quick meals)!