Cauliflower-Carrot Patties & No Equipment Bootylicious Workout!

Oh boy did I do an amazing workout today! It’s SO beautiful out here in Baltimore, so instead of hitting the gym I worked out by my pool on my patio. This workout was just with my body weight for the most part, so you can get off the couch and do this workout while you read on to learn about Cauliflower-Carrot Patties! ‘Learn while you Burn’ baby!
Workout:

Part 1: (Strength/Toning) 1-3 Rounds (I did 3 Rounds)

1. 10 Reps/Leg Forward Lunge

2. 10 Reps Plie Jumps (Wide stance, toes point out, sit down into squat and power/jump up)

4. 10 Reps/Leg Reverse Lunge

5. 10 Reps Squat Jumps (Same as plie jumps, but feet are shoulder width apart and toes point straight forward not out)

6. 10 Reps/Leg Step Ups (Step up onto a chair, bench, or even from kneeling down on one knee-up to standing)

7. 10 Reps Side Bridge Lifts – 10 Reps Side Bridge Leg Raises (Right Side) (Lie on right side, on right elbow, right leg bent, left leg straight, raise hip up and down off mat for 10 Reps; then hold hip up (Side Bridge) while you raise left leg up and down 10 Reps)

8. 10 Reps Side Bridge Lifts – 10 Reps Side Bridge Leg Raises (Left Side)

9. 10 Reps/Leg of Elevated 1-Leg Hip Lifts (Lie on back, place feet/heels up on chair or bench, raise left leg straight up, now raise hips/butt all the way up by pressing right heel into edge of chair or bench, lower hips down and up for 10 reps)

10. 20 Reps/Leg Donkey Kicks (Get on all fours, come down onto elbows, flex both feet, now press heel back and up like you are trying to kick a door closed behind you, do 20 Reps w/Right leg than 20 Reps w/Left leg)

11. Perform a Wall-Sit for 100 seconds

Now do #1-11 for a second and third round.

Part 2: Cardio – Do each exercise for 20 sec effort, 10 sec rest interval twice than move onto next exercise. Perform 1-2 rounds of circuit below for a good cardio & fat burn after toning those bootays!

1. Pendulum Hops (Come into an ‘Upside Down V’ or ‘Downward Dog’, bring feet close together, raise one leg out to side, as you lower that leg to center hop other leg out to side, resembles pendulum on clock)

2. Pike Jumps (Come into ‘Upside Down V’ position again on mat, bring both feet to left side of mat, hop feet up and over to right side, keep hopping side-side of mat in upside down V for 20 sec)

3. Squat Thrusts (Come into plank up on hands, feet together, hop feet apart and up toward hands, then hop feet back and together, repeat)

4. V-Up Bicycles (Lie on back, hands behind head, knees up/feet up so legs make right angle, twist torso to bring right elbow to left knee as you extend right leg out and raise upper body up off mat to make V with body, return to start, now bring left elbow to right knee as extend left leg out and raise up, keep alternating)

5. Prisoner High Knees (Standing, hands behind head, do high knees)

6. Kick Ups (Sit on bum, place hands behind you flat on mat, raise one leg up and bum off mat, as you lower raised leg, hop other foot off mat and kick that leg up, alternate and repeat)

7. Plyo-Jacks (Do jumping jacks but reach down to tap ankles when you hop feet out)

8. 1-Leg Hop (Right Leg) (Balance on right leg, squat down on right leg and tap shin, power up and hop up)

9. 1-Leg Hop (Left Leg)

10. Sandbag Rotation Swing (Use KB/Sandbag/or Backpack filled with weight) (Stand in wide stance, hold weight, swing weight down between legs as you bend at waist, swing weight up to chin level as you squeeze your bum/core and bring upper body vertical)

Now on to the recipe!

Cauliflower & Carrot Patty:

  1. 1/2 C Grated Cauliflower
  2. 1/2 C Cooked Mashed Millet
  3. 1/4 C Grated Carrot
  4. 1 tsp Dijon Mustard
  5. A few drops Ume Vinegar or use Tamari/Soy sauce
  6. 1 TBSP grated onion or chopped green onion
  7. Dash oregano, basil & 1 TBSP fresh cilantro
  8. Optional: 1 TBSP Vegenaise or substitute vegenaise for 1 TBSP ground roasted pumpkin, sunflower or flax seed OR 1 -2 TBSP mashed chickpeas
  9. 1 – 2 dashes cumin powder
  10. Combine all ingredients and make into patties.
  11. Put 1 -2 TBSP Sunflower oil in pan over medium-high heat. Don’t let oil get so hot it smokes.
  12. Pat a little bit of coconut flour (or any flour you want or have) on your cauliflower cakes (to help them brown).
  13. Throw cauliflower cakes in pan when pan is hot. Cook until browned on both sides.

I served up my cauliflower-carrot patty next to a side of my zucchini pasta! So good!

Health & Happiness, Nat

Insankness – Upper Body Workout – New Video! Tone Up & Slim Down!

It’s time to bring it! This video is RatedRAW, I named it ‘Insankness’ because it is insane and sick…in a good way! Enjoy, as Tony Horton says, “Do your best and forget the rest!”. Health & Happiness, Natty Mac;)

At-Home Work Out Equipment and Home Workout Video!

I love using my TRX® to get a quick workout in. You can do some intense versions of push ups, plank/crunch/pike, back rows, 1-leg squats and lunges…and this is just the start of it. The bundle I bought, which I think was the ‘pro’ bundle, came with a dvd to start me off which helped a lot. From there, I just used my creativity and YouTube to find out about more exercises. I posted a exercise video on this blog a while back, CLICK HERE FOR VIDEO. I jibber jabber in the beginning of the video for a while, but eventually get to the point lol!
Next, my Ultimate Dip Station. You can do way more than dips on this piece! I do hanging leg raises and oblique knee tucks, inverted rows, push ups, dips, use your imagination and have fun with it!

I have plenty of body weight and kettlebell videos on this blog for you to check out to get some good ideas for exercise routines, so make sure to watch some of those videos when you get a chance. BUT, I went ahead and made a NEW VIDEO for you all that includes some body weight exercises as well as exercises using my Dip Station, Sand Bag, Stability Ball, and Resistance Bands. The NEW VIDEO is at the end of this post:).

If you are aiming to get your heart rate up there in the ‘cardio’ zone and increase your metabolism and fat burning capability of your workout, then choose exercises that target large muscle groups and are compound exercises(squats, rows) that hit many muscle groups, those that involve 2 or more joints and large groups of muscle working together in a coordinated movement. Only do 2-3 compound exercises per workout, because they take a lot of energy and tire you out, also do them at the beginning of your workout. End with isolation exercises (involve the movement of a single joint), such as the bicep curl.

Also, you may count reps and sets or do the exercises in an interval format. For example, if you are doing squats, push ups, dips, and rows; you could do 3 sets of 10-15 reps of each exercise (enough resistance for each movement that you’re almost at point of total fatigue by 10-15th rep). Or, you could time yourself while you perform each movement, and try to get in as many reps as possible (with good form) of each exercise during your ‘effort interval’ and have a short period of rest in between, before moving onto the next exercise. You can do the exercises in a circuit format (in which you move from one exercise to the next) and perform a given number of rounds of the circuit. For example, perform each exercise for 45 seconds of effort with 15 seconds of rest & move to next exercise, do all exercises in circuit for 45 seconds of effort with 15 seconds of rest, back-to-back until finished 1 circuit. Rest for 1-2 minutes at the end of each circuit and perform as many circuits as desired for your goals. I usually pick 10 exercises and do 2-3 circuits.

For my routines, I do reps and sets when I’ll be doing a lower number of reps/exercise because I’m lifting heavier weight that day. On the days in which I’m aiming to get more of a ‘High Intensity Interval Training’ effect, I do timed intervals and use lighter weight in order to get a higher number of reps and obtain a ‘cardio aspect’ to my strength training routine. It is great to change up the format of your routines day-to-day and week-to-week, not only to accomplish muscle confusion, but also to avoid boredom!

Exercise video is below!

3 Key Tips to Shed the LBS

Hi All!
Watch the video to find out 3 great tips to help you customize your exercise and diet plan to help you lose the weight and keep it off!

#1: CARDIO! Do cardio on non-weight training days (30-45 minutes) and weight training days (20-30 minutes).

#2: DO CARDIO AFTER WEIGHT TRAINING. Do 20-30 minutes cardio (intervals) after weight training.

#3: WATCH WHAT & HOW MUCH YOU EAT. 3 meals/day with 2 snacks if needed. At least 60-70 ounces water/day. No processed food. 1 Meal replacement protein/health shake every day.

Incorporate these 3 rules into your lifestyle and you’ll be sure to see improvements in your energy levels, body fat%, lean muscle mass, and advancement toward your fitness goals!

Health & Happiness,

Nat:)

Who Needs Rest Anyway?!

Who Needs Rest Anyway?!Perform 2-3 rounds of the following exercises.
Do each move for 40 seconds of ‘all out’ effort, move to next exercise with no rest in between. Take a quick 5-10 sec break between rounds.
1. High KB Swing/Double KB Swing
2. 1-Arm KB Swing
3. 1-Arm KB Swing
4. KB Figure 8’s
5. KB Squat-Tri.Ext.
6. KB Side-Side-Overhead Press
7. KB Suitcase DL’s
8. DBL KB Burpee, SGL KB Diag Press
9. KB Wide Halos
10. KB Wide Halos
11. KB Upright Rows
12. KB Knee Repeater
13. KB Knee Repeater
14. KB Thrusters
15. Push Ups
16. KB Russian Twist
17. KB Hip Raise + Press
18. KB Side Bridge Raise
19. KB Side Bridge Raise
20. KB Leg Raises


Keep up the GOOD WORK:) – NAT –

Lower Body Pump it Up!!

Strength Training to start and ending with my version of some cardio kickboxing moves, one of the best ways to get your body into fat burning mode:)Strength Training Circuit
Warm-up: Jump Squats – 15 reps; 2 sets
Circuit: Perform each exercise below for given # of reps, go from one exercise to next until completed all exercises once, this is 1 round. Complete 3 rounds of below exercises.
1. Plie DB/KB Squat (10-12 reps)
2. Squat Clean (10-12 reps)
3. BB Side Split Squat (10-12 reps)
4. 1-Leg KB Racked Squat (10-12 reps/leg)
5. Seated Leg Curls (10-12 reps)
6. Leg Extensions (10-12 reps)
7. Calf Raise (10-12 reps/leg)
—–
Cardio Training (I will post video for the cardio section in next few days) [30 Minutes]
Circuit 1: Do each exercise for 45 seconds of all out effort, then rest for 15 seconds before moving to next exercise. Perform each exercise back-to-back. Do 2 full circuits of below exercises. I put # of reps I did in 45 seconds for each exercise so you know approximately how many reps you should hit.
1. KB Burpee Swing Up (10 reps)
2. DBL KB Front Squat (21 reps)
3. KB Russian Twist (feet elevated) (30 reps)
4. Jumping Jacks (50 reps)
5. Side-Side Pike Jumps (34 reps, 1 rep = 1 jump R + L)

Circuit 2: Do each exercise for 45 seconds of all out effort, then rest for 15 seconds before moving to next exercise. Perform each exercise back-to-back. Do 2 full circuits of below exercises. I put # of reps I did in 45 seconds for each exercise so you know approximately how many reps you should hit.
1. Dynamic Jump Squat Duck Unders (2) + Shuffle Jab L+R (10 reps)
2. Twist Boxer Shuffle (25 reps, 1 rep = 1 jump R+L)
3. Knee-Up Jump Kicks (R) (18-20 reps)
4. Knee-Up Jump Kicks (L) (18-20 reps)
5. Plank Side Jump Tucks (18-20 reps, 1 rep = 1 jump R+L)
6. Split Squats (3) w/Kick Up (R) (13 reps)
7. Split Squats (3) w/Kick Up (L) (13 reps)
8. Sumo High Knees (40-42 reps, 1 rep= 1 knee-up R+L)
9. Front-Side Kicks (R) (15-17 reps)
10. Front-Side Kicks (L) (15-17 reps)


Tell me how it went! How can I help you?! – Nat – 🙂

TRX & Kettlebell Interval Challenge!

Sculpt those arms, legs, butt and abs with this interval training workout using body weight techniques, kettlebells, and the TRX Suspension Trainer. Jump start your New Year’s resolutions to lose weight and tone up and jump on the Raw Fitness train! Challenge yourself this month and perform all the workouts on my You Tube page or http://www.RawFitnessTv.com site. All of my workouts will boost your metabolism, burn fat, and help you feel better physically and mentally! Enjoy!*Each part: 1st round do the non-TRX movement, 2nd round do the TRX movement (if you have one). If you don’t have the TRX yet, just perform the non-TRX movements for each round.

Part 1: 2 Rounds @ 15 sec rest, 45 sec effort
1. Running Man or TRX 1-Leg Lunge
2. Running Man or TRX 1-Leg Lunge
3. KB Heavy Pants or TRX Low Row
4. KB Dips or TRX Dips
Cardio 1: 2 rounds, 30 sec effort, no rest
1. Mountain Climbers
2. BKWD Lunge Knee Up or TRX Sprinter Hops
3. BKWD Lunge Knee Up or TRX Sprinter Hops
4. KB Deadlift Squat Thrust

Part 2: 2 rounds, 15 sec, 45 sec
1. 1-Leg Hip Raise or TRX 1-Leg Squats
2. 1-Leg Hip Raise or TRX 1-Leg Squats
3. Push up w/Squat Thrust or TRX Chest Press
4. KB Russian Twist or TRX Plank Crunch
Cardio 2: 2 rounds, 30 sec effort, no rest
1. Jump Lunges
2. Pendulums
3. KB Swing
4. TRX Pikes or V-Knee Chest Tucks


Any questions about the TRX, send them my way, I LOVE the TRX!!! Health & Happiness, Nat 🙂

Max Your Bod!

Perform 2 rounds of each part. Perform each exercise until you “max out”, for about 45-60 seconds. Minimal rest in between of at most 15 seconds.Part 1:
1. KB Squat Double Lunge
2. 1-Leg Squat Switch
3. Double KB 1-Leg DL (R)
4. Double KB 1-Leg DL (L)
5. Ball Hip Raise/Leg Curl
Part 2:
1. KB Push Ups
2. Inverted Rows
3. Wide Fly Push Ups
4. KB Squatted Rows
5. Feet Elevated Dips
Part 3:
1. Ball Pikes
2. 1/2 Curl + Press
3. Ball Oblique Jackknife
4. Lying KB Shoulder Tap
5. Ball Plank Climbers

*Alternative exercise for inverted rows if you don’t have dip station. Take two chairs, side-by-side, about 2-3 feet apart, rest broomstick on seat of chairs, lie on ground under broomstick, grab broomstick, palms facing back and row your body up as one unit.
*Alternative exercise for feet elevated dips. Sit on chair, place palms on edge of seat, move butt forward off chair, lower and raise body as one unit with or without feet elevated.


Pump it UP! 🙂 – Nat –

Beach Bod Workout

Part 1: Perform 2 rounds. “Max out” on each exercise (go until fatigued) in 45 – 60 seconds. (I put which muscle groups the exercise works next to the movement. C=Cardio, S=Strength)1. Low Hop Squats (Quads, Hams, C, S)
2. Squat Thrust, Push Up, Jump Up (Upper Body, C)
3. 1-Arm Side Hip Lift (R) (Hams, Thighs, S)
4. 1-Arm Side Hip Lift (L) (Hams, Thighs, S)
5. Elbow Plank Hops (Core, C)
6. Step Out Squats (R) (Hams, Thighs, S)
7. Step Out Squats(L) (Hams, Thighs, S)
8. Reptile Push Ups (Upper Body, Core, S)
9. Dips w/Kick Ups (Upper Body, Core, S)
10. Airplane Bike Twists (Core, S)
11. Dive Bombers (Upper Body, S)
—-
Part 2: Perform each exercise twice for 20 seconds of effort and 10 seconds of rest between exercises.
1. Mountain Climbers (Core, C)
2. Supermans (Back, C, S)
3. Sumo Jump Squats (Hams, Thighs, C)
4. V Knee-Chest Tucks (Core, C, S)

-Nat-

21 & Done!

Great workout for your whole body. As requested by a viewer I’m including the main muscle group that each exercise works out. Thanks for the requests and always love hearing from my viewers! Below is the workout description.Do 3 Rounds of the following 7 exercises. Perform each exercise for 45 seconds of effort with 15 seconds of rest between exercises. I set my GYMBOSS interval timer for 21 rounds of 15 seconds, 45 seconds intervals.
1. Kettlebell Thrusters (Arms, Quads)
2. Kettlebell Swing (Hams, Glutes, Core)
3. Kettlebell Double Rows (Arms, Back)
4. Kettlebell Rotational Deadlifts (Right) (Core, Hams)
5. Kettlebell Rotational Deadlifts (Left) (Core, Hams)
6. Kettlebell Plank Row (Right) (Core, Arms, Back)
7. Kettlebell Plank Row (Left) (Core, Arms, Back)

Have Fun!!:)


🙂 Nat