Sunday 25 November 2012: REST

REST DAY

Bynuffins: These Arn't Healthy So Workout After

Hi Interwebs

I made muffins today and they are very nommy so I'd thought I'd share the recipe (also my friend Kelly demanded the recipe).

I stole this recipe from here, who stole it from another person. So by no means is this my creation. This is verbatim from the website I took this from FYI.

Lawsuit Buttermilk Muffins

Adapted from The Best of BetterBaking.com by Marcy Goldman.

For the streusel topping:

• 1 tablespoon cold unsalted butter
• 1/3 cup firmly packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/2 cup finely chopped walnuts

1. In a bowl, combine all of the streusel topping ingredients.
2. With your fingers, combine until you have a crumbly mixture.
3. Set aside if using immediately or store in the refrigerator.

For the muffins:

• 1/2 cup vegetable oil
• 1-1/3 cup packed brown sugar
• 1-1/2 tablespoons grated citrus zest (I use lemon or orange.)
• 1 egg
• 2 teaspoons pure vanilla extract
• 1 cup buttermilk
• 2-1/2 cups all-purpose flour (you may need a bit more if the batter is too wet)
• 1/4 teaspoon salt
• 2-1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1-3/4 cups fruit (coarsely chopped if using fruits like apples, banana or pears)
• Byn added chocolate chips and bananas! (1 cup chocolate chips and 2 bananas)

1. Preheat the oven to 400 degrees F and line a 12-cup muffin tin with paper liners. If you don’t have paper liners butter and flour the muffin tin.
2. In a bowl, mix together the dry ingredients (flour, salt, baking powder and baking soda); set aside.
3. In another bowl, combine the oil, brown sugar, citrus zest and egg. Once combined, stir in the buttermilk and vanilla extract.
4. Add the wet ingredients to the dry ingredients and mix well. Gently mix in the fruit. If the batter seems to liquidy, add a tiny bit more flour. The batter should be fairly stiff. 
5. Spoon the batter into the muffin cups filling them right to the top. Divide the streusel topping equally among the muffins.
6. Bake for 15 minutes and then lower the temperature to 350 degrees F and bake for an additional 12 minutes. When the muffins are done they will spring back when lightly pressed. Otherwise, test the muffins by inserting a toothpick.
7. Let the muffins cool in the pan for 10 minutes and then remove the muffins and let them cool on a wire rack.
8. Enjoy!

Batter after everything is made!

Note:  These muffins freeze well so feel free to bake up a huge batch! When mixing the batter, be careful not to overmix. 

 As you can tell by the ingrediants and the title these are not very healthy muffins, but I believe they fall under my "living" category of this blog... and eating of course.

Stay Strong

~Byn 

Saturday 24 November 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Check out Matt Wiggins programs to take your training to the next level. http://workingclassfitness.com

Friday 23 November 2012: BP + PULL CHALLENGE

BURPEE + PULL-UP CHALLENGE

Today's workout involves back-to-back ten minute challenges.

Advanced:

• Perform as many burpees as possible in ten minutes
• Perform as many pull-ups as possible in ten minutes

Intermediate:

• Perform as many squat thrusts as possible in ten minutes
• Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes

Basic:

• Perform as many jumping jacks as possible in ten minutes
• Perform as many body rows as possible in ten minutes

Thursday 22 November 2012: CRAWL...SPRINT #2

CRAWL...SPRINT #2

Same workout for everybody today, but adjust the intensity according to your ability.

Complete as many rounds as possible in twenty minutes.

• 30 seconds Bear Crawl
• 15 seconds Sprint
• 30 seconds Crab Crawl
• 15 seconds Sprint

Advanced trainees should rest as necessary between rounds.

Intermediate and Basic trainees should rest as necessary during each round.

30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions

Wednesday 21 November 2012: 3 POWER CALS

Physical Culture Classics

 

THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:

• Dive Bomber or Hindu Push-ups
• Reverse or Hindu Squats
• Atlas Push-ups
  Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.

Basic:

• Yoga Push-upsYoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
• Reverse or Hindu Squats
• Countertop or Atlas Push-ups

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

Tuesday 20 November 2012: CONDITIONING

CONDITIONING INTERVALS

Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).

Advanced:

• 5 x 30/30 Jumping Jacks or Jump Rope
• 5 x 30/30 Burpees
• 5 x 30/30 Mountain Climbers
• 5 x 30/30 Squats

Intermediate:

• 5 x 30/30 Jumping Jacks or Jump Rope
• 5 x 30/30 Squat Thrusts (add push-up if possible)
• 5 x 30/30 Mountain Climbers
• 5 x 30/30 Squats

Basic:

• 5 x 30/30 Jumping Jacks or Jump Rope
• 5 x 30/30 Half-Squats or Squat Thrusts
• 5 x 30/30 Mountain Climbers
• 5 x 30/30 Half Squats