Quick and Easy Dinner: Cod with Spicy Kale

I love to cook fish dishes because they typically don't take a lot of time and are full of flavor.  This is one of those dishes.  Fish is also usually best when it is seasoned and cooked simply, which is the same idea that I have used with this dish.  It doesn't take a lot to add flavor to kale, but if you don't care for it's bitter taste, you can wilt it down a bit more and add spice, which is what I do here.  Hope you enjoy!

Cod with Spicy Kale

(2 servings)

  8 oz. cod

4 t bread crumbs

3 t olive oil, divided use

paprika

dried parlsey

1 bunch of kale (you won't use it all)

2 garlic cloves, chopped

 1/4 t red pepper flakes (or more, to taste)

1/4 c chicken or vegetable broth

Preheat the oven to 375°.  Line a baking sheet with aluminum foil and spray with non-stick cooking spray.  Put cod on the foil and then top cod with 2 t olive oil, bread crumbs, and paprika and parsley, to taste.  Bake for 10-12 minutes, until fish flakes easily with a fork.  Meanwhile, heat 1 t olive oil in a non-stick pan over medium heat.  Add garlic and cook for just about a minute.  Strip four or five stems of kale, yielding about 2 cups of kale (it won't really wilt down that much the way spinach does).  Add the kale to the pan, and then add 1/4 c of chicken broth.  Cover and lower heat, simmering for about 10 minutes.  Add red pepper flakes and then cook for a minute more.  Squirt some lemon juice on the cod if you wish and serve with kale.

8 Breakfasts to Freeze and Eat Later!

Breakfast time is a busy time for most of us.  We're trying to rush out there door and make sure we don't forget anything along the way.  Eating breakfast is sometimes the last thing on your to-do list, so I wanted to share with you some quick and easy recipes to make ahead of time, pop in the freezer, and defrost overnight in the fridge (or zap in the microwave morning-of) to enjoy when you're short on time but still want a healthy, filling breakfast!

A lot of the recipes I make come from the Beachbody blog, which is a great resource for a plethora of healthy recipes, most of which are quick and easy to make--my favorite kind of recipes!  If you are planning on freezing these meals, make sure that they cool completely first, then wrap them individually per serving (so if the serving is 2 pancakes, wrap 2 together) in saran wrap and then in aluminum foil.  I like to then put them in a large freezer bag and label and date them.

8 Breakfasts to make and freeze:

1.  Pancakes:  There are so many different ways that you can make pancakes, and most of them are super easy!  I have shared one of my favorite pancake recipes on my blog before, but I recently found one on Autumn Calabrese's facebook page for pumpkin pancakes.  With fall right around the corner, these sound great!  If you are looking for another simple pancake recipe, here it is:

Simple Healthy Pancakes

(Serves 8, 2 pancakes each)

 

1 1/2 c white whole-wheat flour

3 1/2 t baking powder

dash of salt

1 t vanilla extract

3 T unsweetened applesauce OR half of a ripe banana

1 1/4 c skim milk

2 egg whites or 1 whole egg

 

Mix all ingredients together until combined.  Using a 1/4 c measure, pour batter onto heated griddle (or pan) and cook until done on each side (about 2 minutes on the first side and 1 on the second side).  Top 2 pancakes with 1 t maple syrup and 1/2 c fruit, if desired. 

 

2.  Egg Cups:  This recipe honestly couldn't be much easier.  It's on both the Beachbody blog      and  in Autumn's Fixate cookbook.  I made these for the first time this weekend and they are simple and tasty!  You can really use whatever vegetable combinations you like.  If you don't want to use quite so many eggs, you could divide the recipe in half.

 

Vegetable Egg Cups

(6 servings, 2 eggs each)

 12 eggs

1 c shredded carrot

1 c broccoli florets

salt and pepper, to taste (optional)

Add eggs to a large bowl and whisk to break up the yolks.  Add carrot, broccoli, and salt and pepper (if using) and mix together well.  Spray a muffin tin with non-stick cooking spray and fill each cup evenly with mixture.  Bake at 375° for 15 to 20 minutes, or until eggs come out clean with a pick.

3.  French toast:  I love French toast and usually this treat is reserved for meals when I am not "eating clean."  However, I have found a way around that (yippee!) and it is so super simple.

 

Very Easy and Healthy French Toast

(2 servings)

2 slices whole-wheat bread

1/2 c skim or unsweetened almond milk

3/4 t vanilla extract

1 egg

1 T maple syrup 

dash salt

Mix almond milk, extract, egg, maple syrup, and salt together.  Add bread one slice at a time, coating each side.  Cook each slice in a pan over medium-high heat (spray pan with non-stick cooking spray or melt 1/2 t coconut oil) for 2-3 minutes on each side.  Top with maple syrup and fruit, such as strawberries, if desired.

 

4.  Egg Sandwich or Egg Burrito:  Eggs are very popular for breakfast because they are filling, have lots of protein, are low in fat, and cook up pretty quickly.  Here are two egg recipes that can easily be wrapped up and frozen for a quick breakfast anytime!

 

Breakfast Sandwich

(1 serving)

1 whole-wheat English muffin

2 slices turkey bacon, cooked

2 eggs, scrambled

2 T shredded cheddar cheese

 

Lay turkey bacon, eggs, and cheese on one side of the English muffin and then top with the other side.  When ready to eat, warm up in the toaster oven.

 

Breakfast Burrito

(1 serving)

1 whole-wheat tortilla

1/4 c green bell pepper, chopped

1/4 c onion, chopped

1/2 t olive oil

salt and pepper

2 eggs

1 turkey sausage patty

 

Add olive oil to a pan over medium-high heat and cook peppers and onions.  Whisk the eggs and add salt and pepper to taste (if desired).  Once peppers and onions are cooked (about 6 minutes), add eggs to scramble.  Meanwhile, cook the turkey sausage patty and crumble it.  Add sausage to pan and mix all ingredients together.  Put egg mixture into the tortilla, top with cheese, and wrap.  When you are ready to eat, you can serve with 1 T salsa and 1 t sour cream.

 

5.  Muffins:  Muffins come in so many different flavors that it would be near impossible to list them all.  I love blueberry muffins so that is the recipe that I will share with you, but you can find a bunch more here. 

Healthy Blueberry Muffins

(12 servings, 1 muffin each)

2 c whole wheat flour

2 t baking powder

1/4 t salt

1/2 c unsweetened applesauce

1 egg or 2 egg whites

1 T vanilla extract

1 c unsweetened almond or skim milk

1 1/2 c blueberries

 

Preheat oven to 350°.  Spray muffin tin with nonstick cooking spray or use liners.  Mix all ingredients through almond milk together in a large bowl.  Divide mixture into the tin and then plop the blueberries into the tins evenly (if you want to mix the blueberries into the mixture, that's fine, just coat them with some flour so they don't all sink to the bottom).  Cook for about 20 minutes or until muffins come clean with a pick.

 

 6.  Waffles:  I love to make waffles when I have some extra time on the weekends, but with this recipe, you can easily make them and store them in the freezer.  

Waffles

(5 servings, 1 waffle each)

2 eggs

2 cups skim milk

2 c whole wheat flour

1 T baking powder

1/2 t salt

1/3 c unsweetened applesauce

Combine ingredients and pour about 3/4 c of the batter into the waffle maker for each waffle.  Cook until done, which should take about 5 minutes, depending on the waffle maker you have.  When you are ready to eat, top with 1 t maple syrup and some fruit.

7.  Oatmeal Bake:  I had actually never heard of this until I found a website the other morning.  I never though to freeze oatmeal like this!  The recipe I originally found was this one for strawberry baked oatmeal, but the more researching I did, I found some others.  I tweaked this one slightly and it looks delicious.  I cannot wait to try it!

 

Banana Creme Brulee Baked Oatmeal

(4 servings)

1 c light coconut milk (in a can)

1/4 c maple syrup

1 egg

2 t vanilla extract

1 t cinnamon

dash salt

1 c rolled oats (not quick-cook)

2 ripe bananas, sliced

Preheat oven to 375° and coat baking dish with nonstick spray.  Mix ingredients through salt together.  Fold in oats and one banana.  Lay the remaining bananas over the top of the mixture in the pan.  Bake for 30 minutes, or until set in the middle.  Cut into four squares and enjoy or freeze to enjoy later!

8.  Frittata:  Since quiche is something that is not typically on a "clean eating" meal plan, I have decided to share with you a recipe for the next best thing, a frittata!  I love frittatas and they are very simple to make.  There are a lot of recipes out there, but this one is my favorite!

Spinach and Feta Frittata

(4 servings)

2 cups spinach, chopped and wilted

1 T olive oil

1 c red onion, diced

dash salt

1 Russet potato, cut into small cubes

1/2 c bell pepper, diced

4 eggs

1/2 c feta cheese

1/4 t dried oregano

1/4 t black pepper

 

Heat olive oil over medium heat in a cast iron skillet or non stick pan that can go in the oven.  Cook onion and salt for about 2 minutes, then add the potato and bell pepper until cooked, about 8 minutes.  Whisk the eggs and stir in the spinach, feta, oregano, and pepper and then add egg mixture to the pan and cook until set, about 10 minutes.  Broil in the oven for about 2 minutes for a nice crispy, brown top.  Cut into 4 wedges and serve immediately or wrap up, when cool, to put in the freezer.

 

 

I hope you have enjoyed reading about recipes that can be frozen and defrosted when you're ready for a quick, healthy meal but don't have a lot of time.  If you have any questions, let me know!  Happy cooking and eating!

 

 

 

Pumpkin Pancakes with Peanut Butter Syrup (Autumn Calabrese)

Autumn shared this recipe on her facebook the other day and I knew that I just had to make these pancakes!  It's almost time for fall and these sound delicious!  I will be making them this weekend to eat for next week and as soon as I make them, I will post a pic and share with you how they are!

This recipe also includes a syrup recipe.  I haven't decided if I am going to make this syrup yet or not, but you could certainly substitute maple syrup or even a dusting of cinnamon sugar instead!

Autumn's Pumpkin Pancakes with Peanut Butter Syrup

For Syrup:
½ cup ​​​pure maple syrup
¼ oz. ​​​bittersweet chocolate, chopped (approx. 2 tsp.)
2 tsp. ​​​all-natural peanut butter

For Pancakes:
1 cup ​​​gluten-free all-purpose flour
1 Tbsp. ​​coconut flour
1 Tbsp. ​​baking powder
½ tsp. ​​​sea salt (or Himalayan salt)
¼ tsp. ​​​ground nutmeg
¼ tsp. ​​​ground cinnamon
¼ tsp. ​​​ground ginger
¼ cup ​​​pumpkin puree
2 ​​​large eggs, lightly beaten
1 Tbsp. ​​raw honey
1 cup ​​​unsweetened almond milk
½ tsp. ​​​pure vanilla extract
​​​Nonstick cooking spray

For Syrup:
1. Combine maple syrup, chocolate, and peanut butter in a blender; cover. Blend for 30 seconds.
2. Add syrup mixture to small saucepan; heat over medium heat, whisking constantly for 1 to 2 minutes, or until chocolate and peanut butter have melted and syrup is smooth. Remove from heat. Set aside.

For Pancakes:
1. Combine all-purpose flour, coconut flour, baking powder, salt, nutmeg, cinnamon, and ginger in a large mixing bowl; mix well. Set aside.
2. Combine pumpkin, eggs, honey, almond milk, and extract in a small bowl; whisk to blend.
3. Add pumpkin mixture to flour mixture; and whisk just until a smooth batter forms. Set aside.
4. Heat a nonstick (or cast iron) skillet over medium heat. Lightly coat with spray; wipe out with a clean paper towel so that only the thinnest layer of spray remains.
5. Add ¼ cup of pancake batter to pan; cook for approx. 2 minutes, or until bubbles in center of pancake begin to set. Flip pancake; cook an additional 1 to 2 minutes, or until underside is browned. Remove to a serving plate.
6. Repeat process with remaining batter until all pancakes are cooked.
7. Top each pancake with 1 Tbsp. syrup and enjoy!

Insanity Max 30 Day 2 Review: Tabata Power

It's time for day 2 and this is a little different.  While yesterday was about intense, never-ending circuits of heart-pumping cardio, today is still about that, but now it's also about high reps of muscle-building exercises.  Your arms and legs will be screaming.  You know you're in for it when the first circuit starts with diamond jumps (insert wide eyed face here).

Workout:  Tabata Power
Time:  30 minutes
Equipment:  None.

Warm-Up:

• Straight Arm Jack:  jumping jacks with arms up straight.
• Scissor Chest Opener:  feet scissor forward and back with arms straight out and in front.
• Lateral Lunge R and L:  lunge deep into the right leg, then the left.
• Downward Dog Spider:  downward dog, bring the right foot up to the right hand, back into downward dog, repeat on left.

Repeat and then take a break.  This workout is different from the day before.  You do each move for 20 seconds and then take a 10 second break in the form of a jog.  You then repeat the move for 20 more seconds, another 10 second break, and then move onto another move.

Circuit 1:

• Burpee with Alt. Lunge:  down into a burpee, come up and go into a lunge with the right leg forward, back into a burpee, left leg forward lunge, repeat.
• 10 second jog
• Burpee with Alt. Lunge
• 10 second jog
• Plyo Lunge Jump-L:  arms up in the arm and legs in a lunge position, jump up and down into a lunge.
• 10 second jog
• Plyo Lunge Jump-R:  same as above but switch to the other leg.
• 10 second jog
• Split Lunge Punch:  in a low lunge position, alternate legs forward while punching the opposite arm.
• 10 second jog
• Split Lunge Punch
• 10 second jog
• Back Lunge Kick-R:  go back into a lunge and then bring the leg up to do a front kick.
• 10 second jog
• Back Lunge Kick-L:  same as above, but switch legs.
• 10 second jog

Rest for 30 seconds and then on to the next round.

Circuit 2:

• Moving Plyo Push-up:  yikes!  go into a push-up, pop up and move to the right, push-up, pop up to the left.
• 10 second child's pose
• Moving Plyo Push-up
• 10 second child's pose
• Push-up Pop Up:  yikes again!  push-up and then pop up off the floor on the way up, then back into a push-up.
• 10 second child's pose
• Push-up Pop Up
• 10 second child's pose
• Push-up Row:  push-up, bring the right hand up to the chest in a row, push-up, switch arms.
• 10 second child's pose
• Push-up Row
• 10 second child's pose
• Push-up Row Knees Down:  same as above, but this time you keep your knees on the ground (this is still hard but I am thankful for the slight break!).
• 10 second child's pose
• Push-up Row Knees Down 
• 10 second child's pose

Time for a break and then back to the legs.

Circuit 3:

• Fast Power Jumps:  oh, power jumps...feet apart, jump into the air and bring your knees towards your chest, repeat at a fast pace.
• 10 second jog
• Fast Power Jumps
• 10 second jog
• Slow Power Jumps:  same as above, but this time go on Shaun T's cue and go slower.
• 10 second jog
• Slow Power Jumps
• 10 second jog
• High Jumps:  go down into a squat position, arms overhead, and jump up.
• 10 second jog
• High Jumps
• 10 second jog
• Squat Knee Up:  just as the move says:  squat down, lift the knee up and jump as you come up, repeat with opposite knee.
• 10 second jog
• Squat Knee Up
• 10 second jog

Another break and then on to the abs!

Circuit 4:

• Switch Kick Abs:  on your back, alternate legs and punch towards the toe that is up in the air.
• 10 second c-sit
• Switch Kick Abs
• 10 second c-sit
• Switch Kick Abs-R:  same as before, except only raise and lower one leg and punch towards the toe.
• 10 second c-sit
• Switch Kick Abs-L:  same as above, but switch legs.
• 10 second c-sit
• Scissor Abs:  hands behind your heads, alternating your legs up and down.
• 10 second c-sit
• Scissor Abs
• 10 second c-sit
• L Hold-R:  if your abs weren't burning before...right leg up in the air, hands behind your head, left leg out straight, hold it there.
• 10 second c-sit
• L Hold-L:  same as above, but switch legs up.
• 10 second c-sit

Another break and then another circuit.

Circuit 5:

• Tricep Dip Reach:  sitting on the floor, push up onto your hands with your arms straight and knees bent; when you push up, straighten out one leg and reach your hand out towards your toe, repeat other leg and arm.
• 10 second c-sit
• Tricep Dip Reach
• 10 second c-sit
• Single-Leg Tricep Dip-R:  keeping the right leg up, do a tricep dip.
• 10 second c-sit
• Single-Leg Tricep Dip-L:  same as above, but switch legs up.
• 10 second c-sit
• Speed Tricep Dip:  tricep dips up and down--fast!
• 10 second c-sit
• Speed Tricep Dip:  ahhh, burning!
• 10 second c-sit
• 4 Count Tricep Dip:  lower slowly four counts, then back up four counts--coming up is much harder.
• 10 second c-sit
• 4 Count Tricep Dip
• 10 second c-sit

One final break and then on to the last round, which repeats moves we've already done with no rest in between.

• Split Lunge Punch
• Push-up Row
• Switch Kick Abs
• Speed Tricep Dip
• Power Jump

Done!  Time for the cool down, which is about 2 minutes.  This workout will work every part of your body and you my arms were definitely feeling it after the multiple sets of push-ups and tricep dips.  It always amazes me how quickly the 10 second breaks go by and how looooong the 20 second work seems.  But, it's only 30 minutes and remember to take breaks when you need to.  Of course, follow the modifier any time you need to and get ready for tomorrow with more cardio!

Insanity Max :30 Day 1 Review: Cardio Challenge

I apologize for not being as active on my blog as of late.  I'm just getting into the swing of things with school and trying to figure all that out.  It's definitely much different than what I'm used to, but it's coming along!

I told you I would be doing reviews of Insanity Max :30 and today is day 1.  The workout is Cardio Challenge and by the name alone, you know you are in for it.  This is also considered the IM30 "fit test."  Insanity had an official fit test in which you were tasked with doing as many reps of a particular move in 1 minute as you could.  This fit test is a little different.  Each time you do this workout, see if you can beat your previous "max out" time (this is really the goal of each workout in the program).  If you can, you're a rock star!  Even if it's one second longer, you're doing a great job!

Every workout in this program is extremely intense and requires a lot of cardiovascular and muscular endurance.  Shaun T is inviting you to max out in these workouts (go as long as you can and then write down your time) and take breaks when needed.  There is also a modifier (Danielle) who does all of the moves low impact, but still brings the intensity.  Even if you are modifying, you will still get amazing results and you will still max out.

Workout:  Cardio Challenge
Time:  30 minutes, plus the cool down/stretch
Equipment:  None.  There is no equipment required in this entire program.  You may want to grab a mat for some of the floor ab work, but it is optional.

Each of the workouts is set up like this:  you do a warm-up, you do a few circuits with (short) breaks in between, you cool down.

Warm-up:

• Chest Open Jack:  a jumping jack with your arms together in front of your face and then out.
• Jack Uppercut:  jumping jack with alternating upper cuts.
• 1, 2, 3 Knee:  just what it says:  shuffle 1, 2, 3 times to the right then lift the knee, then back the other way.
• Cross Jack:  a jumping jack with feet crossing front and back and arms alternating up and down.
• High-Knee Jab:  high knees with an alternating jab.

Repeat the moves to finish the warm-up.  You will do an active stretch where you do a few bends and stretches, grab some water, and mentally and physically prepare yourself for what's to come.

Circuit 1:

• Squat Kick-R:  go into a squat then as you come up, kick the right leg out straight, repeat.
• Pike-Up Spider-R:  keep your legs straight and then bring your feet in and lift your hips into a pike, then go back into plank and bring your right foot up to your right hand, repeat.
• 10 and 2:  turn to the right and punch, then twist your body around to the left and punch.

• Squat Kick-L:  same as above but kick with the left leg.
• Pike-Up Spider-L:  same as above, but bring the left foot up to the left hand.
• 10 and 2

• Squat Kick-Alt.:  squat, right kick out, squat, left kick out.
• Pike-Up Spider-Alt.:  pike, right foot to right hand, pike, left foot to left hand.
• 10 and 2

Time for a water break for 30 seconds and then on to...

Circuit 2:

• Medicine Ball Twist:  pretend that you're holding a medicine ball in your hands above your head and bring it down to your right hip when you do a jumping back, repeat and bring hands to left hip.
• Plank Jack In and Out:  in a plank position, jack your feet out and in, then bring your feet in towards your chest and back out to plank, repeat.
• 4 Jabs 4 High-Knees:  just what it says:  4 jabs crossing the body, then 4 high knees.

Repeat the circuit 2 more times and then you get another 30 second rest.  We are now about half way through the workout.  Ummmm, what???

Circuit 3:

• Plyo Power Knee-R:  putting your weight on your right leg, pull the left leg in towards your chest as fast as you can while hopping your right foot in and out.
• Scissor Stance Jack:  how can we describe this one without just saying that it is terrible:  in a squat position, touch your left hand down to your right foot, then jump up off the ground and cross your legs while you're in the air, bringing your arms up to your chest and then back into squat and go to the left side.
• Shoulder Tap In and Out:  in the plank position, jack your feet out and in and as you do this, tap your shoulder with your hand, alternating sides.

• Plyo Power Knee-L:  same as above, but weight is on the left leg.
• Scissor Stance Jack
• Shoulder Tap In and Out

• Plyo Power Knee L and R:  same as above, but do half the time on the right leg and half the time on the other leg.
• Scissor Stance Jack
• Shoulder Tap In and Out

This is a pretty ridiculous round.  In this circuit Shaun maxes out and then loving screams, "I'm back, bitches!" when he returns.  At least he makes us laugh while he's killing us.  Gotta love him.  Another 30 second break after this circuit.

Circuit 4:

• Slap Back Jack:  while doing a jumping jack, cross your arms behind your back and then in the front.
• Suicide Burpee:  okay, what.  is.  going.  on????  "run" three times to the right, go down into a burpee, "run" back to the left, burpee, etc.  At one point throughout this circuit Shaun does say "burPEE" in a really funny way, so be waiting for that for a slight chuckle.  Other than that, prepare for tears and sweat.
• Plank Speed Knee Tap-R:  in a plank position, bring your right knee up towards your chest as fast as you can, keeping your back flat.

• Slap Back Jack
• Suicide Burpee
• Plank Speed Knee Tap-L:  same as above, but the left leg this time.

• Slap Back Jack
• Suicide Burpee
• Mountain Climbers:  alternating knees into the chest.

30 seconds for a water break and then oh my sweet mercy, another circuit?!?!  Okay, but this is the last one.

Circuit 5:

• Chair Squat:  down low in a chair squat with feet together, arms up, jack the feet out and touch the floor, repeat.
• Football Run:  moving your feet as fast as you can, turn right, back to center, turn left, back to center, move right, move left, back down into "set" (which is like a position you would be in when you're getting ready to sprint) and then jump up into a sprint, repeat.
• 2 Jab 2 Tuck Jumps:  okay, no, just NO!  Two jabs to the right, two tuck jumps in the center, two jabs to the left, two tuck jumps in the center, repeat.

Repeat the circuit 2 more times.  Then you are ready for the cool down.  You earned it!  Do not skip the cool down.  It is very important to stretch the body and since you just did an intense cardio workout, you need time to let the heart rate come down.

Whooooooooooooo wheeeeeeeeeeeeeeeeee!  This is one tough workout!  If you can even start this workout, you are amazing.  Make sure to record your time every day when you workout so that you know what time you are working towards the next time you do it.  Do not be afraid to max out!  Most likely you will!  Just know it's okay to take breaks, they make you stronger, and get ready for the next day of Max 30!!

Insanity Max :30 Overview and IM:30 vs. Insanity

I'm currently doing Focus T25, but I have finished the reviews of the first month, so I have decided to move on to Insanity Max :30.  In this post, I'll do an overview of the program and compare it to the "original" Insanity!

About the Program:
Insanity Max :30 is what I would call the "follow-up" to Insanity.  It is 30 minutes per day, plus a cool down, except for one 20 minute workout.  There is also an additional workout called Ab Attack 10, which, as the title implies, is 10 minutes of ab work.  Although there is no equipment required, there are a lot of body weight exercises and some of the workouts are more focused on muscle-building moves than others.  The entire program is 60 days with a set of workouts done in the first month and a set of more advanced workouts done in the second month.  The workouts are as follows:

Month 1:

• Cardio Challenge
• Tabata Power
• Sweat Intervals
• Tabata Strength
• Friday Fight:  Round 1
• Pulse

Month 2:

• Max Out Cardio
• Max Out Power
• Max Out Sweat
• Max Out Strength
• Friday Fight:  Round 2
• Pulse

In month 1, you complete the workouts in the same order through the entire month.  For example, Cardio Challenge is every Monday, Tabata Power is every Tuesday, etc. Month 2, however, has the first two weeks following the same schedule and then the last two weeks.  So, Max Power is done for the first two weeks on Tuesday and Thursday and Max Strength is Tuesday and Thursday in the last two weeks.

Although the workout has intense cardio intervals, there is a modifier, who keeps everything high intensity but low impact.  She does not jump at all!  The set up of the workout is simple:  there is a warm-up, then a break, then a circuit which consists of a set of exercises that you do 3 times each.  Then there is a break and then you do another circuit.  This continues until the workout is over or you drop dead, whichever comes first.  Some of the circuits even have a bonus move that you have get to do at the end of the third round through.  Now, the goal of this workout is to push yourself as hard as you can go and then MAX OUT!  Shaun T is inviting you to take breaks when you need to.  You go as long as you can keeping good form and then you take a break and then get right back into it.  As he might say, "it's not a coffee break, people;" it's just a quick opportunity to catch your breath, correct your form, and reset your focus.  You can keep track of when you max out in each workout and when you do it the next time, try to beat your last time!

The program comes with the DVDs, the calendar, the nutrition and fast track nutrition guide, and the Max Out guide.  In addition to the base program, there are three additional workouts that you can purchase.  One of them is Max 15, which is basically I:Max 30 chopped in half with no set breaks.  The other two are 15 minute ab workouts, which are awesome.  I love the variety in these workouts and Shaun does very different moves that you may not have seen before.  However, this bonus set is quite pricey and I don't think the bonus ab workouts are worth the hefty price tag.  You may be able to find them elsewhere (like, maybe some discount bidding website...hmmmmm?) for a relatively reasonable price.

I think there is great variety with this program and I amazing results from it.  It is intense, it is difficult, every day it takes extreme focus and commitment, but it is absolutely worth it!

About the Meal Plan:
There is no specific meal plan that comes with this workout.  There is a nutrition guide, which has a calculation for the amount of calories you should eat per day based on your goals and your activity level.  There is also a decent amount of recipes, but I have come to find that if you have several Beachbody programs, they do tend to repeat some recipes.  This nutrition guide does include some options for you to "Make Your Own" such as omelets, salads, and stir-fry, so that you just pick one thing from each list and make your meal.  Of course, as with any program, if you like and use a specific meal plan (like the containers or some other type of diet that you follow) you can do that in combination with this workout.

About the Trainer:
Shaun T is the instructor in this program.  If you don't know how I feel about Shaun T by now, I will tell you:  I LOVE HIM!  He is my favorite instructor by far.  I love everything about him:  he cues accurately and in enough time to figure out what he's going to do next, he always something new up his sleeve and comes up with unique and varied movements, he is motivating and encouraging and knows just what to say to keep you going.  He typically demonstrates the moves before you do them.  He goes around and motivates the cast.  He gets right down in the camera and talks right to YOU.  He MAXES OUT.  He has more of his "one-liners" in this program like he does in Insanity.  Now, you may have heard me say some not-so-wonderful things about him in the program Focus T25.  It's nothing personal, of course, but I feel like he's a little "off his game" in that program.  However, in I:M30, he is back to his old self (I am seriously blaming it on the hair!) and ready to kill you for a second time.  His favorite word is "boom."  Do this move, boom, there you go.  Okay, so you're going to do this, boom, you got it.  It's not like, "BOOM!" it's like he's saying, "Boom, you hit that move, boom, you punch this" more for effect than a smack down.  Honestly, try to count how many times he says it.  You cannot.  Take a shot every time he says it.  I dare you.  You will be passed TFO in 10 minutes.  Seriously, though, I feel like this adds to his charm and it doesn't bother me at all.

Clearly Shaun knows what he is doing because many people have gotten amazing results from his programs, not to mention he is in incredible shape.  In addition to Insanity and Max 30, he is also the instructor in Focus T25 and Cize, a dance based program (Shaun is also a dancer and choreographer).  He also has released Hip Hop Abs and Rockin' Abs, which are lower impact programs, and Insanity Asylum:  Vol. 1 and 2, which are sports-based training programs.

Insanity:  Max 30 vs. Insanity
Okay, now to the really good stuff.  Insanity, in case you didn't know, is my all time favorite program!  I love everything about it.  But, as partial as I am to that program, I can also (I think) give you my unbiased opinion and tell you the differences between the two to genuinely recommend one over the other depending on what you're looking for.

Let's start with the similarities:

• Both programs are 60 days in length
• Both programs have a variety of workouts
• Both programs do one set of workouts in the first month, then a second set in the second month
• Neither program requires equipment in the base program
• Both are instructed by Shaun T
• Both are intense cardio-based programs with body weight exercises 
• Both have circuits that are followed by short breaks

Okay, now to the differences:

• Max 30 is 30 minutes in length, whereas Insanity is about 40 minutes in Month 1 and an hour in Month 2 (if you add on the ab work, it's about an hour and 20 minutes, but of course that's optional)
• Both workouts have you working out 6 days a week but Max 30 has a rest and a stretch day, where Insanity has only a rest day, no built in stretch.
• Insanity has three bonus workouts that are actual workouts, Max 30 only has the additional ab workouts and the 15 minute cardio I mentioned previously
• Although both workouts are 60 days, Insanity has a "rest week" in which you do the same workout for a week in between months 1 and 2
• Max 30 has a modifier, Insanity does not (but you could still modify on your own)
• While both workouts have cardio circuits, the set-up is a little different:  in Insanity, you do a set of moves, take a break, do the set again, another break, do the set again, break, next set.  In Max 30, you do the moves, repeat, do the moves, repeat, do the moves, then break, then the next set.
• The nutrition guide from Insanity has amazing, quick recipes that I still use all the time even though I have many other books and got this program years ago; Max 30 has a few recipes like I mentioned above
• Insanity has the cool down built into the workout; in Max 30, it's an add-on (um, you still have to do it!)
• Insanity has a Fit Test in which you are asked to do certain moves for a minute and count how many reps you do.  You do the Fit Test several times throughout the program to see if you improved.  Max 30 does not have this but Shaun says that the first workout is always your "fit test" to see how far you can go before you Max Out!
• I would say Max 30 has specific days that are more focused towards body weight exercises (like Tuesday and Thursdays workouts each week), but I feel like Insanity combines these moves into the cardio circuits every day
• Insanity comes in a nice, hardback book-type disc holder and Max 30 comes in a flimsy paper one--not that important, but weirdos like me would want to know stuff like that

I'm sure there might be more, both those are the basic ones.  Now the real question:  which would I say is better, tougher, would I recommend?

• Insanity is my soul-mate workout and I would never turn my back on it.  I have done it 5 times and each time I do it, it's a new challenge and it's like starting for the first time.  However, time is one of the main excuses reasons people give for not working out.  With Max 30, that really isn't a problem because I know you have 30 minutes to give to yourself each day.  

• Max 30 also has a modifier, so if you aren't in to jumping or your body is not able to do some of those moves, you can always do low impact.  

• And, after doing Insanity Max 30 and then doing a few Insanity workouts "just for fun" here and there, I might actually say that Max 30 is harder than Insanity.  I think what makes Insanity more difficult is the length of the workouts, but based on how hard you are working and the pace of he workout, I say Max 30 is more of a challenge.  

Ugh, I feel like I'm doing something wrong even by saying this but here it goes:  for most people, I would recommend Insanity Max 30.  There, I said it!  However, if you have the time, and you are looking for a great workout (like, a lot of people can't even get through Insanity's warm up--I know I couldn't the first several times!  Hell, I couldn't even get through the damn Fit Test!), Insanity is the way to go.

Regardless of which program you choose, know that you are going to push your body to its limits and even farther than that!  Are you ready to take on the challenge and get insane?!

Focus T25 Day 7: Stretch

It felt so good to stretch and rest my muscles today!  Some stretch workouts can seem to drag on or end up being more of a workout than a rest, but this workout was perfect.  It was just what I needed to get my body ready for another week of tough, challenging workouts.  The pace of this stretch workout is fast but I still felt like each muscle was stretched thoroughly and, as with all of the T25 workouts, this one went by very quickly.

Workout:  Stretch
Time:  25 minutes
Equipment:  mat (optional and you're only on the floor for a few of the movements)

Each of the moves is held for 30 seconds.

• Alternating Knee Hold (bring the knee in towards the chest, left then right)
• Knee Hold (hold up the left knee and then the right)

• Straight Leg Kick (kick your left leg up to your waist and touch the toe with the opposite hand, then switch legs)
• Straight Leg Stretch (put your left leg down on the ground, toes up, and touch your toe with the opposite hand, switch legs)

• Squat Hip Flexor-L (go into a squat position, then stretch the left leg back, hands on the right knee, repeat)
• Hip Flexor Hold-L (with leg back, hold the hip flexor stretch, hands on right knee)
• Hands Up Hip Flexor Hold-L (same as above, but lift your arms up; here Shaun asks you to contract your glutes, then release, to get deeper into the stretch)
• Squat Hip Flexor-R (same as above but with the right leg back)
• Hip Flexor Hold-R
• Hands Up Hip Flexor Hold-R 

• Lateral Lunge-L (step your left leg out, keeping your right leg straight and touch your left toe with your right hand)
• Lateral Lunge Hold-L (in the lunge position, bring your arms together in front of you in a "genie" position and rest your head on your hands, making sure to keep your right leg straight) 
• Center Hold (come to the center and bring your hands to the floor, releasing the lower back)
• Lateral Lunge-R
• Lateral Lunge Hold-R
• Center Hold

• Cradle Knee Hug-L (standing tall, bring your left foot up to your right hip and hold your left knee--takes a lot of balance and control)
• Prayer Hands-L (lower your left ankle onto your right knee and bring your hands into prayer at the chest--more balance and core control)
• Cradle Knee Hug-R
• Prayer Hands-R

• Flat Back V (arms lift up by your arms, bend at the waist and go into a hold with the arms still by your ears)
• Torso Twist (put your left hand down to the ground, right hand up to the sky, switch sides)

• Cat Cow (standing, put your hands on your knees and round your back, then lift your chest towards the sky, repeat several times)
• Elbow Squat Hold (push your elbows into your knees and try to push your knees in at the same time to get a good hip stretch)

• Downward Dog Knee In-L (in downward dog position, lift up the left leg straight and then bring the knee to the left elbow, repeat)
• Downward Dog Calf Stretch-L (bring the left leg back straight, cross the right leg over at the ankle, and push the left calf into the ground)
• Downward Dog Knee In-R (repeat on other leg)
• Downward Dog Calf Stretch-R

• Child's Pose (knees slightly apart, tops of the feet on the ground, push your glutes towards your heels and stretch your arms as far in front of you as you can; you should really feel this in your lower back)
• Table Top (on all fours, lift your left arm, stretch it out as far in front of you as you can, bring the shoulder back into alignment, then down, repeat on other arm)
• Spider Stretch (in plank position, bring the left leg up to the left foot, switch and repeat on the right leg)

• Low Pigeon-L (this is one of my favorite stretches:  with your right leg back straight behind you, bend your left leg under you and lower down to the ground; you will really feel this in your glutes!)
• S Stretch-L (S for Shaun T, of course!  sit up, keep your left leg bent and bend your right leg back slightly, then press against your left knee and turn to the left to feel the stretch in your spine)
• Quad Stretch-L (turn back towards the center and grab your right foot, pulling it in towards your body to feel a stretch in the front of your leg)
• High Pigeon-L (back to starting position, but stay up high, arms straight, try to get your glutes as close to the ground as you can)
• Low Pigeon-R
• S Stretch-R
• Quad Stretch-L
• High Pigeon-L

• Bent Knee Hip Up (on your back, feet on the ground and knees bend, push your hips up as high as you can, lower to the ground, repeat)
• Hip Up Hold (same as before, except interlock your fingers underneath you and keep your hips as high as you can)

• Single Leg Knee Hold (bring your left leg into your chest keeping the right leg straight and foot flexed, switch legs)
• Double Leg Knee Hold (both knees in this time)
• Knee Crossover Hold (bring your left ankle to your right knee and bring your knee into your chest, pushing against your left knee and then releasing to get deeper into the stretch; after 30 seconds, switch to the right leg; this is the move Autumn does in 21 Day Fix and it feels so good, especially after working that one leg in Pilates-whew!  great stretch!)

This workout is really great for stretching out the body, and, like I said before, this is a true rest/stretch workout unlike some that still have your working the muscles.  I would do this any time you needed a good stretch!  Sometimes we don't even realize how tight our muscles are until we start stretching.

In my last review I mentioned that these are all of the workouts for month 1 of T25.  I will be doing Cardio tomorrow to continue with the schedule, but I will start my reviews of Insanity: Max 30 or Insanity, I haven't decided which!  Stay tuned!

Focus T25 Day 5: Lower Focus

I am writing this review the day after, as I was dead tired yesterday and just couldn't force myself to sit down to the computer and do this.  My abs were still sore from the day before and I was sleepy and dragging, but I pushed through and, man, it felt great!  My legs were really burning after this workout, but that just means it's working, right?  Right??? 

Today's Workout:  Lower Focus
Time:  25 minutes, plus a 3 minute cool down
Equipment:  None (I know this workout requires weights at some point--must be in month 2)

The set up of this workout is simple:  there are several progressions, just like in previous workouts, and you just move from one to the next.  Then there is The Burnout.  We do this whole series (progressions and The Burnout) two times, but with different moves.  Then we do a final move and then the cool down.  I believe each of the moves is 30 seconds, but, as usual, I was too focused on the burning and the sweating and I didn't pay too much attention to the clock.  The lunge holds definitely felt like a lifetime!

Warm-Up:  (we've done this before)

• High Knee Lift
• Lift on Toes
• Slow Control Jog
• High Knee Jog

• Jack Feet
• Double Jack Feet
• Double Jack Feet with Arms
• Jumping Jack

Progression 1:   Control Jump Squat

• Squat
• Squat Pulse (into a squat position and hold it, pulsing up and down just about an inch)
• Squat with Arms Up (same as squat before, but this time your arms are up by your ears)
• Control Jump Squat (arms are still up and this time when you come up, you will jump up and land softly into a squat)

Progression 2:  Kangaroo Hop

• Calf Raise-L (put your right foot behind your left ankle and raise the left leg to work the calf)
• Calf Jump-L (in the same position as above, jump with your arms up and keeping your foot touching your ankle--your calves will be burning)
• Calf Raise-R (same as before but switch legs)
• Calf Jump-R (see above about the burning calves)

Progression 3:  Lunge Pulse

• Narrow Lunge-L (feet apart just wide enough to go into a lunge, down and up)
• Wide Lunge-L (same as above but feet a little wider, down and up)
• Lunge Pulse-L (holding the lunge deep, pulse up and down about an inch)
• Lunge Hold-L (hold the lunge...and start burning...keep sweating...start crying)

• Narrow Lunge-R (same as above, other leg forward)
• Wide Lunge-R (same as above, other leg forward)
• Lunge Pulse-R (same as above, more crying now)
• Lunge Hold-R (hmm, I can discern the sweat from the tears at this point--I mean, legs are on FIRE)

The Burnout: 

• Control Jump Squat
• Calf Jump-L
• Calf Jump-R
• Lunge Pulse-L
• Lunge Pulse-R

Progression 4:  Lunge Squat Progression

• Alternating Lunge (step forward into lunge left and right--I honestly couldn't feel my legs at this point.  I think I was moving, but I'm not sure.  Shaun T taunts us by saying that he knows we just did this but "I guess you gotta do it again!")
• Alternating Lunge Squat (lunge left and right, jump into a squat, back to start)
• Alternating Lunge 2 Squats (lunge left and right and then squat 2 times)
• Lunge Squat Progression (turn left lunge, turn center squat, turn right lunge, turn center squat, repeat)

Progression 5:  Adductor Squat (I really like this one!)

• Adductor Squat (feet together, go down and up in a squat)
• Adductor Moving Squat (move the left foot out, bring right into meet it 2x, then back the other way 2x--really think of squeezing your knees together)
• Adductor Moving Squat Stay Low (same as above, except now instead of standing up after the squat, stay low)
• Adductor Squat Stay Low (feet together, in a low squat position, touch the outside of your right foot with your left hand and then switch sides--more burning, more screaming, more sweating, more crying...)

Progression 6:  Up and Over

• Up and Over (left knee lifts up and crosses over to tap the toe on the outside of the right foot, switch other side)
• Up and Over Squat (up and over and then squat once in the middle)
• Up and Over 2 Squats (up and over and then squat twice in the middle)
• Up and Over Squat Touch the Floor (up and over, squat and while you do touch the floor, do that twice)

Progression 7:  Deadlift

• Deadlift Tap-L (left leg back, left hand touching the ground bring it in to meet the right toe, then back down)
• Deadlift Knee Lift-L (same as before except done touch the ground and when you come up, bring the knee up)
• Deadlift Tap-R (repeat on other side)
• Deadlift Knee Lift-R (same as above, but other side)

The Burnout:

• Lunge Squat Progression
• Adductor Squat Stay Low
• Up and Over Squat Touch the Floor
• Deadlift Knee Lift-L
• Deadlift Knee Lift-R

Final Move:  Squat Hip Flexor (do 4 hop squats, then go back into a runner's lunge on the left leg, then repeat and go to the other leg--Shaun doesn't do the right side on the last one, so I cut the time on the stretch short a little so I can be even on both sides)

Cool down:  (some stretching for the legs because boy do they need it!)

This workout really does fly by.  Before I knew it, it was over!  It didn't feel that way during it, though!  Some of those moves (specifically the lunges) my legs were absolutely dying.  I didn't think I was going to make it!  But knowing that it was only 30 seconds (I think) and only 25 minutes, I pushed through.  One thing that is really bugging me about these workouts is that Shaun is not always doing things evenly on both sides.  It's happened more than once and I just have to pay attention to the moves to make sure that I'm doing both sides equally. 

I have done reviews for all of the month 1 workout, so now they just repeat for the next 3 weeks.  I really do enjoy this program.  I'm not going to say it is my favorite because Insanity is a hard workout to beat, but I do like it a lot and I look forward to it every day.  It feels good to do something different after having done weight lifting for a few months.  The only downside to these workouts is that (and I've mentioned this before) Shaun doesn't seem to be his usual peppy self.  I don't know why (I'm seriously blaming it on the hair), but in Insanity and Cize his personality just seems so much more carefree and natural.  He doesn't seem as motivating in these workouts, either.  He also has a lot of one-liners that I look forward to hearing in those other programs, and I just don't get that from this program.  I mean, I love my boy Shaun T so I'm not saying anything negative, but if this is your first program with him, you should definitely try out some of his other programs to see his true personality shine through.  You will see him spitting, sweating, swearing, and dropping out with the rest of us.  Plus, I feel like he is really encouraging in the other workouts.  But enough about that!

Since I'm done with T25 reviews for a while (except for the stretch which I will do tomorrow), I'm going to do Insanity and Max 30 reviews in the mean time.  Hope to see you soon!