Quick and Easy Dinner: Turkey Sausage with Pasta and Broccoli

I had nothing to make for dinner the other night and was thinking about what was in my freezer.  I had some Italian turkey sausage which I hadn't cooked in quite a long while (I bought it from Publix and we have been removed from a location since we moved from Charleston over a year ago...) and decided to whip something up with that.  The result was a very quick, tasty, healthy meal.  My only regret is that I didn't get a picture of it before scarfing it down enjoying it.

Italian Turkey Sausage with Pasta and Broccoli

2 servings

Ingredients

1/2 lb. Italian turkey sausage links

1/2 c whole wheat pasta (I used orecchiette)

1 t olive oil

2 c broccoli florets 
1/4-1/2 c chicken or vegetable broth
1 garlic clove
salt and pepper
1/2 t red pepper flakes
1/2 c Parmesan cheese, divided

Spray a non-stick pan with cooking spray and cook the turkey until done.  I buy my turkey sausage links from Publix in the meat section.  Each link is a serving, so they are perfect.  You can probably find something similar at your grocery store.  Meanwhile, boil some water in a pot and add the pasta.  When cooked (about 10 minutes), drain and set aside.  Steam broccoli for about 5 minutes (it should still be green and crisp).  Remove the turkey sausage from the pan and slice.  Add 1 t of olive oil and garlic.  Cook garlic just a minute or two and then add turkey sausage, chicken broth, salt and pepper to taste, and red pepper flakes, also to taste.  Cook up just a few minutes to get the flavors together.  Add broccoli and pasta and top with 1/4 c of cheese.  Divide evenly between two plates and top each serving evenly with remaining cheese.  Enjoy!

6 tips for healthier eating

Good Sunday morning, everyone!  I hope that the week was great and that you made good choices with your eating and fitness.  I wanted to share with you some ideas that I have for making the transition from not-so-good eating to healthful eating pretty easy! 

I love a challenging workout.  I love to see how far I can push myself each day and I love to see the results afterwards.  However, one thing that can derail the efforts put into any workout or program is eating!  80% of results come from what you put into your mouth.  Here are some easy tips that can help you stay on track and feel the best you can from the inside out!

1.  Make small changes:  It's not realistic to think that one day you're going to wake up, throw out all the junk in your house, and eat clean 100% of the time (I don't know who could do that, ever.  That's just not fun.).  Instead of doing a complete overhaul, try swapping certain not great foods for some that are better.  If you drink soda, try changing it to sparkling water.  Instead of chips for a snack, have almonds.  Instead of cake for dessert every night, make a fruit salad.  Don't become overwhelmed and pressure yourself into thinking it's all or nothing.  Starting small will make things easier, and pretty soon, you'll see that you've changed a lot of your habits and you don't even miss those old foods!

2.  Check portion size:  Portions are what kill most of us at every meal.  When you go out to dinner, you're probably getting 2-3 times the size of what a portion should look like.  Instead of eating the entire plate of food, put half in a to-go box as soon as you get the plate.  You'll eat less, still feel full, and have leftovers for the next day!  The same goes for cooking at home.  You don't have to measure out everything you eat, but using measuring cups while you're cooking can help you from overeating.  I think you'll be surprised at how much we really do eat at each meal!

3.  Feel satisfied, not stuffed:  Okay, we all know that feeling when we're eating something and it's just too much:  stomach is stretched to the max, pants are way too tight, and it's just plain uncomfortable.  Get used to eating to the point that you are satisfied, not full, at every meal.  You will feel much better if you eat just enough to not be hungry and if you get hungry later, have a piece of fruit, a handful of nuts, or some air-popped popcorn.  Some tips for not getting that "overstuffed" feeling:  drink a glass of water before eating, take time to eat your food and really enjoy it instead of scarfing it down, and listen to your stomach, not your brain.  Most of the time we're not really hungry, our brain is just telling us to keep eating.  Crazy, huh?  Make a conscious choice to stop eating when you no longer feel hungry.

4.  Educate yourself about food choices:  There are so many different types of diets (I hate that word) and foods out there:  paleo, organic, keto, whole 30, etc. etc. etc.  I mean, who even knows what all this stuff is?!  You don't have to follow a specific plan or way of eating to make good choices with your food.  Try to eat foods that are more nutrient-dense and contain healthy fats (avocado, nuts).  They will make you feel fuller faster and will stave off hunger for longer periods of time.  Choose lean proteins (ground turkey, chicken breast, pork tenderloin, top sirloin) instead of fattier cuts of meat.  Go for whole wheat products instead of those made with white flour.  Again, smaller changes over time can help you to stay on track and begin to enjoy the tastes of foods you may not have like before

5.  Add more veggies and fruit to your meals:  With every meal, I try to add at least one serving of vegetables and one serving of fruits.  The great thing about these foods is that they are low in calories, but high in vitamins and can help to fill you up and satisfy cravings.  Typically, one cup of vegetables or fruits is a serving, but the more the better!  If you don't like raw or steamed vegetables, try sauteing them in a bit of olive oil or a stir fry.  You can also bake vegetables quickly for a great side to any meal!  Just season with a bit of salt, pepper, and olive oil, and you are good to go!  Fresh fruit is a healthful addition to any meal and if you don't have fresh, you can buy frozen fruit so you always have it on hand.  If you don't like eating fruits alone, you can add them to smoothies, yogurt, oatmeal, cereal, etc.  Get creative with your fruits and vegetables until you find what you like!

6.  Enjoy yourself:  There is nothing worse than feeling deprived when you're eating.  Healthful eating is not about starving yourself, nor making yourself feel guilty for eating what you want.  Find the balance between healthful eating versus eating foods that are not as healthy.  One or two treats a week is not going to undo all of your hard work.  Have dessert every once in a while, have fries as a side instead of a salad, and go out to a nice dinner to treat yourself.  Doing these things in moderation will help you feel satisfied with what you're eating and still keep your eating on track! 

If you have any questions, want suggestions, or need help with getting your nutrition on track, I am here to help!  Email me at fitteachkate@gmail.com anytime!

Core de Force: An Overview

Well, hello, there!  Today I am going to chat a bit about Beachbody's newest program, Core de Force.  The program was released at the end of November and I started it in the second week of December.  Since I am coming to the end of the program, I thought there would no better time than now to share my opinions of it with you!  So, here we go!

The Basics:
Joel and Jericho (more on them later) are the instructors in this program and they work together to lead most of the workouts.  The program is labeled as "MMA inspired" and a core-shredding workout.  There are kicks, knees, punches, and defensive moves, all of which work your core.  There is a modifier in all of the workouts and, let me tell you, she kills these workouts.  The program is 30 days long, requires no equipment, and includes 7 full-length workouts.  There are also some additional workouts, including two core workouts and a relief workout which is designed to be done before bed to relax at the end of the day.  Workouts are every day of the week with one day being an active recovery day. The length of the workouts varies from 27-47 minutes.  Each workout (except for active recovery) is set up in the same way:  3-minute rounds followed by a 30 second break.  Depending on the workout, the rounds look a little different, but for the most part they follow a pattern.  The first 60 seconds is a combination (knees, punches, kicks, etc.), then 30 seconds of a spike (a more intense cardio move, typically), and then you repeat both the combo and the spike.  Then you move on to the next combo.  The workouts have 6, 9, and 12 rounds (yikes!), depending on the length.  The base kit comes with the aforementioned workouts, the calendar, workout and nutrition guide, anddddd, I think that's it.

There are also 3 deluxe workouts that can be purchased separately, 2 of which employ the use the agility ladder.  These workouts are a little different as they feature just one trainer (2 led by Joel, 1 by Jericho).  The agility ladder workouts are beasts, especially the one that is 47 minutes.  I mean, like, kill me now.

Beachbody labels this workout "intermediate" but oh, no, no.  I think whoever is labeling these workouts must live at the gym because they have no clue what these terms mean to normal people.  A lot of these moves are tough.  I am worn out after a lot of them.  I struggle to get through many of them, especially the strength moves.  Not to mention the fact that I think you need to have some knowledge or experience with kicking and punching to be successful with this workout right from the start.  You hit the ground running and some of these moves are complex and complicated.  I might label this intermediate, only if you had prior experience with kickboxing-type moves.

The Trainers:
Joel Freeman and Jericho McMatthews are two instructors who have been featured in Beachbody on Demand workouts.  I personally had never heard of them before this program, and I follow Beachbody pretty closely.  Not having done workouts led by them previously, I wasn't sure how this program was going to go.  I'm almost at the end of the program and I'm still not sure how I feel about them.  I definitely like Jericho more than Joel, but neither one of them are instructors that make me want to do more of their workouts.  I don't know, I really do think a lot of it has to do with the fact that in most of the workouts, they instruct together.  I don't care for that approach.  They do a good job of it, seamlessly moving from one lead to the next and not letting their egos overshadow one another (like Autumn and Sagi in The Master's Challenge--yikes!), I just don't care for that style of teaching.  I like to follow one lead instructor, but that's just me.  Personality-wise, Jericho is upbeat and encouraging, but definitely not as much so as Autumn or Chalene.  Joel is okay, but some of the things he says come across as cocky and I just don't like that, either.  It may not be intentional, but letting us know that you can do the hard version of something or that you're going to do all of the moves on your toes instead of modifying doesn't impress me (or Shania Twain) much.  One thing that I can say about both of these instructors is that they are very good at cueing, always show you the move ahead of time, and obviously have an incredible knowledge of what they are doing.  Their technique (especially Jericho's) is definitely something to work for.

The Results:
The question that everyone wants to know the answer to after finishing a program is, "Did you see results?"  Well, there is the thing that I am going to say about just about every program under the sun:  if you follow the meal plan, if you follow the workout calendar, if you actually do the workout and put effort into, you WILL see results.  If you're not, something is wrong here, people.  Now, yes, certain programs will give you different kinds of results, but you should always seem some results from a program if you do it with fidelity and consistency.   

It is difficult to say whether or not I personally saw results from this program.  I did this following Focus T25 which gave me great definition in my abs and increased by cardio endurance and strength.  Since I already had that definition, I was trying to keep it with Core de Force, and that was done.  However, I had a vacation during the program and, even though I was consistent with the workouts, the meal plan went flying out the window of the airplane on the way to Mexico.  So, no, I did not follow the program to a T and I did not see the results that I could have seen had I stuck to it for the full 30 days.  Core de Force is specifically designed to shred your core, and the majority of the moves involved rotation of the core in some way.  Again, if you are doing this workout consistently and putting out full effort, you should see results in your midsection.  I may try this program again just to see if I can specifically focus on gaining more core definition.  I do feel like my technique was constantly being improved with each workout in this program I do.

My Two Cents:
Oh, you know I have to let you know what I think about the program.  What would be the point, if not, right??  Okay, so I was actually very excited about this workout coming out.  The first workouts I did that weren't my mom's were Tae-bo and then TurboJam, two workouts that utilize a lot of the moves in this program.  I was excited to have a kickbox, MMA-inpsired (although I don't know if I would call it that) workout in my rotation.  It felt really good to get back into kicking and punching.  Those kinds of moves make me feel strong, like I could knock someone out.  I love that feeling and the intensity that you can put behind those moves.

I asked a friend of mine who had not done any type of kickboxing or MMA workouts in the past to try out one of the workouts.  She said it was fun, she was dripping with sweat, but she felt like a "flailing octopus" because she didn't know the moves.  

This is a good program.  It is fun, it going by quickly with the set up of the 3 minute rounds, and it definitely got me sweaty and I felt "worked out" by the end.  Some of the combos got repetitive, which you probably wouldn't notice too much unless you did those particular workouts back to back (like MMA Plyo and Shred).  I enjoyed a lot of the combinations and felt powerful doing them.

Some pros:  no equipment needed, the moves focus on working the core, the pace of the workout is quick since there are 3 minute rounds, and there are some unique, delicious recipes in the nutrition guide.

Some cons:  some of the workouts are long, the combos can be frustrating if you don't know the moves, and you can get injured with improper technique.  This last part is super important.  Many of these moves can really damage the knees, back, and elbows if you don't do them right.  You have to constantly move your feet and twist your core, while making sure not to overextend your limbs.  You do have the option of really slowing down the moves, getting the technique right, and then speeding up and adding intensity as you learn the moves.  Also, some rounds switch sides (like the ones with kicks) but some don't.  That means you're doing combos mostly in your dominant stance.  A simple way to solve this problem is just to do the combo on the other side the second time.

The last two "issues" that I have with the workout are just things that bother me, but they may be something you don' t even notice.  One is that, as with other instructors, they say the same phrases over and over.  The two that really bothered me were "switch on your core" and "some of the best fighters in the world switch their stance."  Ughhhhhh.  Enough already.  We get it.  We're going to be prized street fighters at the end of this round because we switched our stance.  Stop saying it.  Two is that I find it very hard to believe that every single person in the cast, plus Joel and Jericho, have the same dominant stance.  It's just not possible.  Minor, but irritating (I'm sure just to me).

I don't know that I would recommend this workout to someone who is just starting out, but it is a good program.  For me, this just wasn't one of those programs that I could see myself going back to time and again.  That doesn't mean it's not for you!  If you enjoy these types of workouts, are looking for a program that requires no equipment, and are able to invest almost an hour (sometimes more than an hour) each day to working out, this may be the program for you.

There are also two additional workouts that can be subbed in for others in this program that are exclusively for Beachbody on Demand.  If you want to try out this program, now is the time to do it, because, for a limited time, you can sign up for an all-access pass which gives you a year's subscription to Beachbody on Demand and access to ALL of their programs in the library.  Also, you get access to any programs that release in the future for as long as you keep the subscription.  Typically Core de Force is an additional charge, but with the 12-month plan, it is included!  If you're like more information about this promotion, about Core de Force, or about any other Beachbody programs or products, you know where to find me! 

6 Tips for Easy and Efficient Meal Prepping

Hi, all!  I wanted to share with you some easy tips that you can use when meal prepping!  No one wants to spend hours in the kitchen making meals.  With these tips, you can maximize your effort to minimize your time cooking and prepping.

1.  Figure out what you're going to eat.  This sounds simple enough, but this can often be quite challenging!  It is helpful to familiarize yourself with the types of foods that you should be eating, such as whole grains, fresh fruits and vegetables, and lean proteins.  Once you know what foods you're going to eat on your meal plan, then write down your recipes.  You can use recipes that you already have in repertoire, or you can search the internet.  There are literally millions of clean-eating recipes that are simple to make that are already written for you!  Let's not reinvent the wheel here!
2. Make your list and stick to it.  Once you've got your recipes written down, make your list of what you're going to need at the store.  Then, only get what's on your list!  This can be difficult to do, especially if you go shopping on an empty stomach.  Make sure you have a snack, head to the store, and focus on buying foods from the perimeter of the store (produce, seafood/meat, dairy, bread); most things you want to stay away from are in the inner aisles.
3. Start cooking!  Once you have your recipes and ingredients, start putting everything together.  You can do this a couple of different ways:  I prefer to cook my meals each day, but you can cook everything for the week in one fell swoop.  However you want to do it is fine, it's whatever it easiest for you. 
4. Pay attention to portion.  This is the part that a lot of us get hung up on.  Did you know that you can even overeat healthy foods?  What?  I know, that's crazy.  It's important to stick to portions, especially if losing weight is a goal of yours.  Measure using containers or good old fashioned measuring cups.  You can even portion your cooked meals out ahead of time if you use those cool Bento box containers, which you can find here.
5. Get into the routine.  Just like with anything else, once you meal prep a few times, you'll almost be a pro at it!  Pick a day of the week that you know you're going to have the most time and prep your meals then.  Setting aside a little time one day a week can save you lots of time (and energy) during the week.  I plan my meals and go shopping on Saturday and then prep Sunday.  Find the day and time that works for you and put it into your schedule!  
6. Mix it up!  I am not one of those people who can eat the same thing every day of the week for every meal.  If that is you, awesome!  You can cook one large dish for breakfast, lunch, and dinner, and divide evenly.  I like to switch things up, so I pick simple recipes that I know I can cook either ahead of time (like lasagna, soup, or stew) or quickly during the week so I'm not spending a lot of time in the kitchen.  Most recipes that I make take less than 30 minutes.

Okay, so that's it!  If you have any questions about meal prepping, ask me!  I'd love to help you get started with your own meal planning and prep!  If you'd like to get a glimpse into how I meal prep every week, take a look at the video below!

Catching up, again

Well, well, well.  Once again it has been too long since I have posted on my blog.  I have made a goal for myself:  to post to my blog at least once a week.  I am hoping for two posts, but it will depend on how lazy I feel how busy my schedule is. 

I am not one for making resolutions.  They are just too damn easy to break.  Sure, it's great to be gung-ho about everything for the first, what?, three days of the new year and then it's back into the old rut.  I am choosing not to do that this year:  not with my professional goals, personal goals, or fitness and health goals.

You see, I have this pattern:  do really well with clean eating and working out, love the results and how I look and feel, and then I fall off the wagon, only to undo all of my hard work.  I am making a goal for myself this year.  I am not going to do that anymore.  I am going to try to live a more balanced lifestyle of eating what I want in moderation and then eating clean the rest of the time.  I can do that, right?  RIGHT?  Okay, right.

So, in an effort to help me do this, I am going to use my blog as more of a personal journey of fitness and nutrition.  I will be posting my workouts and recipes as usual, but I'm also going to be putting in more of my personal accomplishments and struggles.

One of the accomplishments I would like to share with you is that I have started up a "like" page on facebook.  If you like my posts on facebook and are following my fitness journey there, this is where all of my posts are going to go pretty soon.  If you'd like to continue to see what I'm doing day-to-day, keep up with my groups, get recipes, and get links to my blog posts, that's where you can find them!  Here is the link to follow me on facebook:  https://www.facebook.com/fitteachkate

Now, to let you know a little bit about what I've got going on for the next few months:

• Next weekend, I am going to see Shaun T with one of my friends who just started working out last year and is KILLING it!  We are super excited!
• My latest accountability group starts January 9th.  If you would like to join, there is still time by signing up for Beachbody on Demand!
• Also starting January 9 is another round of Beachbody's Health Bet.  How awesome is it that we can get paid by bettering our health and fitness?!
• After much deliberation, I have decided on my next program (drum roll, please):  21 Day Fix Extreme.  I need to get my behind back into shape after my vacation and then a continuation of the vacation when I got home.  After that I'm going to do the 30-day Chisel calendar to build some more muscle!

 So, that's about it for my right now.  I hope everyone has had a great first week of 2017.  Only 51 more weeks of this year to make it the best ever!

Focus T25 Day 37: Speed 2.0

Welcome back to another review of T25.  Today is day 2 of month 2 and I am really excited to see what the next few weeks hold in terms of my results.  When I talk about results, I'm not just talking about what I see in the mirror and definitely not the number on the scale (that scale is a lying bitch).  I am talking about how much I can accomplish, how I can further challenge myself with each work, and how I can mentally push myself each and every day.  Let's get started with today's review!

Here are some things about this workout before we get started:

• this workout is FAST:  it hits the ground running and doesn't stop until the end;
• this workout is FIERCE:  you will be sweating, you will be pushing your cardio, agility, and mental focus;
• omg, this workout is FUN:  seriously, the most fun yet in the program!

Workout:  Speed 2.0
Time:  25 minutes, plus the cardio cool down, which is 2 1/2 minutes
Equipment:  None

The set-up of this workout is a little different.  Instead of building moves and then doing them all in a burnout, you jump right into the moves.  You repeat them for a whole round, then you do it again, but for fewer counts, then again, and then you move onto the next circuit of moves.  In this workout, there are two circuits, and then you get a little surprise at the end.  :)

There is no warm-up.  This is all cardio and it does...not...stop until the end of 25 minutes.  Brace yourself.

Circuit 1, Round 1:  Do each of these moves for (what I think is) 6 8-counts.  I really tried to count, but the timing is different on several of the moves and I was also trying to focus on actually doing the workout.

• Out and Out Turn:  jack in and out two times to the front, turn left, repeat, center, repeat, right, repeat
• Quick Feet Up and Back:  turned to the right, move your feet quickly up and back, like you're running in place
• Alt. Speed Knee Slow:  we've done this before:  alternate left and right knee up slowly
• Slow Mountain Climber:  start with your right knee up and move slow
• Jab Out:  feet wide, knees bent, jab to the front alternating
• Low Switch Kick:  done this before, too:  do a switch kick, keeping feet low, arms moving fast
• Speed and Agility:  and this:  up center, back center, out wide two
• Up and Over:  aaaaaand this:  lift the left knee, tap the left foot to the outside of the right leg, switch sides

Circuit 1, Round 2:  Do it again, this time cut the 8 counts and do it for 3

Circuit 1, Round 2:  One more time, 2 8 counts this round.  You are moving fast, not only in the movement, but from one to the next

No time for resting, you move straight into the next circuit.  It has the same set-up as the first with doing Round 1, then Round 2 for less time, then Round 3 for 2 8 counts.

Circuit 2:

• Low Crossjack:  alternate jacks crossing front and back, arms crossing in the front
• Hop Up and Back:  hop forward and back, keeping your hands up in front of you
• Hop Hop Squat:  we've done this a lot:  two hops to the left, into a squat, two hops back to the right, into a squat
• Squat Hop Up and Back:  in a squat position (which you just landed in at the end of Hop Hop Squat), arms up in front of your face, stay low and squat two times up, two times back
• Single Leg Speed Knee (L):  bring your left knee up to your waist or higher fast and hop on your right leg
• Single Leg Speed Knee (R):  same thing, other side
• Jack Uppercut:  as you do a jumping jack, alternate left and right uppercuts
• Zigzag Hop:  move your legs left and right four times, then lift the left knee and then the right knee
• X-Lunge Speed Time:  turn to the left in a shallow lunge, turn to the right in a shallow lunge, hop up, center, hop back, repeat

Circuit 2, Round 2:  repeat all the moves for 3 8-counts

Circuit 2, Round 3:  repeat the moves again for 2 8-counts

• Jog Recovery:  don't get too excited because this is just a few seconds before you repeat all of the moves (both circuits) from the beginning for 2 8-counts

From the Top, Round 1 (yes, I said Round 1):

• Out and Out Turn
• Quick Feet Up and Back
• Alt. Speed Knee Slow
• Slow Mountain Climber
• Jab Out
• Low Siwtch Kick
• Speed and Agility
• Up and Over
• Low Crossjack 
• Hop Up and Back
• Hop Hop Squat
• Squat Hop Up and Back
• Single Leg Speed Knee (L)
• Single Leg Speed Knee (R)
• Jack Uppercut
• Zigzag Hop
• X-Lunge Speed Time

From the Top, Round 2:  Do it again!

• Jog Recovery:  okay, we're done, right?  Nope!  One more time, this time, you do each move for 1 8-count

From the Top, Round 3:

• Out and Out Turn
• Quick Feet Up and Back
• Alt. Speed Knee Slow
• Slow Mountain Climber
• Jab Out
• Low Siwtch Kick
• Speed and Agility
• Up and Over
• Low Crossjack 
• Hop Up and Back
• Hop Hop Squat
• Squat Hop Up and Back
• Single Leg Speed Knee (L)
• Single Leg Speed Knee (R)
• Jack Uppercut
• Zigzag Hop
• X-Lunge Speed Time

• Jog Recovery:  now this time I know we're done because Shaun says, "TIME!"  Cool down is the same as the one from Cardio and is about 2 minutes and 30 seconds.

I absolutely love this workout.  It is challenging in every way and once it gets started it does not stop.  I have been saying throughout this whole program that Shaun just seems "off."  Well, not in this workout!  This is right up his alley and he is really in his element in this workout.  I wish that Speed 1.0 had been more like this because even though I enjoyed the fact that we got a stretch in that workout, I would have appreciated the same set up for all of the "Speed" workouts in the program (Speed 3.0 is set up like this one).

Now, I will say this:  I really do love this workout and it is fun for me, but it is also extremely intense and there are NO BREAKS.  You are moving fast the entire time.  Yes, Tania is modifying, so keep your eyes on her, but if you need to take a break, please do so.  Jog in place, grab a swig of water, whatever you need to do.  There is no shame in having to stop as long as you get right back into it. 

And, I will also say this:  I am nervous and excited about tomorrow--first time using weights in the program!

Focus T25 Day 36: Core Cardio

Can you believe it??  It is already the start of MONTH 2 of Focus T25.  I know that I am shocked at how fast the last 5 weeks went.  I am done with month 1 and I am beyond ready to get started with the next 5 weeks.  For the life of me, I have no idea why I stopped T25 in the past and never completed the program.  (I mean, I know the reason why, but now I couldn't fathom it!)  I have gotten the best results in the shortest amount of time I have ever gotten in a workout program!  Let's get going to month 2!

Here are some things I learned from today's workout:

• pants=all around bad idea when doing a workout like this
• even after doing 5 weeks of hardcore cardio workouts, Shaun T still has a way of making me feel like I'm right back at day damn 1
• previously my reviews were based off of my memory; for month 2 I have decided to watch while I review, which means you get the actual names for moves, instead of just what I think it's called 

Workout:  Core Cardio
Time:  25 minutes, plus cool down
Equipment:  None

Just like Cardio (and other) workouts in Month 1, you will start with a pseudo-warmup and then go into circuits.  After completing 4 circuits, you will do a Burnout, then do another 4 circuits, another Burnout, and then the final group of exercises, followed by the cool down.

Warm-Up:

• Split Lunge Agility:  this has been done before:  alternate feet up and back, meeting in the middle
• Low Switch Kick:  alternate kicking feet out quickly, keeping legs low
• Double Switch Kick:  two hops on the left leg, switch to two hops on the right leg, keeping feet low
• High Switch Kick:  alternating switch kick, legs higher

• Static Uppercut:  feet together, alternate uppercuts
• Jack Uppercut:  do a jumping jack and alternate uppercuts

Circuit 1:

• Hop Front and Back:  we've done this before, too (it was part of the power move in Cardio):  hop forward and back, arms up and down
• Hop Side to Side:  (power move from Cardio):  keeping your upper body as still as possible, quickly move your feet side to side, working the core
• Alt. Speed Knee Slow:  tap alternating knees up slowly
• Alt. Speed Knee Fast:  tap alternating knees up fast

Circuit 2:

• Twisting X-Lunge:  do a shallow lunge to the right, meet feet together, do a shallow lunge to the left
• Twisting X-Lunge Deep:  same as above, but move slower so you can go deeper in the lunge
• X-Lunge Touch Shin:  same as above, but touch your shin as you go down *make sure to keep your back flat and your chest up)
• X-Lunge Touch Floor:  same as above, but this time touch the floor, putting your other hand on your thigh for balance *if you can't touch the floor without rounding your back, just go as low as you can*

Circuit 3:

• Demi Squat Walk:  arms up in guard position, move left and right in a shallow squat
• Deep Squat Walk:  same as above, but this time go deeper into the squat
• Squat Walk Touch Floor:  same as above, but this time your hands touch the floor when you go into the squat
• Air Plank Jump:  stay in squat position touching the floor, jump up with hands out straight in front of you, back into squat and repeat

Circuit 4:

• T Twist Front Pulse:  in a sumo squat position with feet turned out, keep your arms out straight to the sides and pulse up and down
• T Twist Lunge Pulse (L):  turn to the left in the same position and pulse the lunge up and down
• T Twist Lunge Pulse (R):  same as above, but turn to the right
• Rotating T Twist:  staying in the same position, turn left and right into a lunge *stay deep into the lunge and squat here and you will really feel the burn!*

Burnout 1:

• Alt. Speed Knee Fast
• X-Lunge Touch Floor
• Air Plank Jump
• Rotating T Twist

Circuit 5:

• High Jump in Place:  feet together, jump up and down
• Control Hop Side to Side:  same as above, this time jump to the right and left
• Double Hop Rotation:  face the left, do a hop and face the right, keeping your core tight and your knees pressed together
• Single Hop Rotation:  in a single jump, turn 180° from the left to right

Circuit 6:

• Hammer Kick (L):  put your weight on your left leg and kick your right leg up, touching your toe as your foot comes up
• Speed Kick (L):  (this is similar to what we did in Ab Intervals Month 1):  hop on the left leg quickly while your kick the right leg back and out (unlike in month 1, though, your leg is low and not parallel to your hip)
• Hammer Kick (R):  same as above, other side
• Speed Kick (R):  kick the left leg in and out this time

Circuit 7:

• Shuffle Feet:  feet wide and move them as fast as you can
• Shuffle Hop Up and Back:  keep shuffling and move quickly up and back into a shuffle
• Shuffle Squat:  shuffle and then go into a squat, pop quickly back up into the shuffle
• Shuffle Burpee:  just as it says:  shuffle, burpee, shuffle, burpee, repeat

Circuit 8:

• Plank Tap Feet Out and In:  in a plank position and keeping your core as still and tight as possible, tap your left toe and then right toe out and in
• Plank Tap Arms Out and In:  same position as above, tap the left arm out and in and then the right
• Plank Diagonal Tap:  tap left arm and right leg out, back in, then right arm and left leg
• Plank Diagonal Lift:  lift the left arm and right leg, back in, then lift the right arm and left leg *it's really important to keep your core tight here and move slowly if you need to to maintain balance*

Burnout 2:

• Single Hop Rotation
• Speed Kick (L)/Speed Kick (R)
• Shuffle Burpee
• Plank Diagonal Lift

• Floor Sprints:  ugh, same as Total Body Cardio Month1:  you're exhausted, your sweating, your arms are burning, and now Shaun is telling you to move as fast as you can in a sprint
• Running Spider Lunge:  ooooh, boy, is this a fun one...spider lunge left and right, but instead of tapping your foot in the back, you're jumping to switch the feet
• Body Sprint:  back up into a body sprint, moving your feet and arms quickly in a small running motion
• Body Run:  same as above, but arms and legs are bigger now

Cooldown (2.5 minutes):  cardio cool down which is the same as the cool down after Cardio from month 1

Whew, we are done with Day 1, Month 2!  I like this workout.  Even though it was similar to some of the ones we had done in Month 1, it had a different feel to it.  The music was different and, I don't know, it kind of started off differently to where I thought it was going to be a little slower than some of the other workouts.  Brrrr, wrong!  (That's my buzzer noise, not me being cold--although it was pretty chilly here today...I digress.)  This was definitely a challenging workout and I worked up a good sweat.  I also like that this workout follows the same set-up as some of the Month 1 workouts with the circuits, the Burnout, and then another set of exercises.  I know that I am going to be feeling this in my legs tomorrow even though it was called core cardio!

Can I tell you what I'm really looking forward to?  Tomorrow's workout!  I actually did it recently when I was doing another program and it is a great workout.  See you then for the review!