CoreFit » full body workout

Apps Are So Out

Shayna Robinson, MSPT, PhD — Wed, 05 Jun 2013 14:44:19 +0000

I know, I know… Apps are the next “It” thing if you are in business. But I am proposing that you NOT carry your cell phone everywhere you go. And hey, especially when you are exercising. Because, if anything, exercise is your hour to yourself everyday. And it should be peaceful and quiet and you shouldn’t have emails buzzing and text messages being sent and you shouldn’t be looking at yet another florescent screen just to follow an exercise routine. No, I’m thinking all you need is your eyes, your ears, your heart, your arms and legs to carry out the most physical part of your day. Forget technology, get in touch with something even more intelligent and complex–your body.

So I’m developing a CoreFit Deck that you can take with you. Get the first of these workouts here and print out so you can just grab them and go to the gym. In fact, why not just take a few in your gym back so all you have to do is follow the pictures and do the routine. Simple. And it won’t even show up on your data usage.

Low Carb Clementine Almond Cake

Shayna Robinson, MSPT, PhD — Wed, 23 Jan 2013 16:15:43 +0000

This whole clementine cake is a classic Sicilian recipe, which I adapted from a book by Nigella Lawson. This cake is made using whole clementines that have been boiled until tender, then pureed into a smooth, intoxicatingly flavored paste.

Since it is flourless it’s easy to make this low carb by baking with natural sweetners. The low carb recipe is by Alejandra Ramos of Always Order Dessert.

Flourless Clementine Almond Cake Recipe
Adapted from a recipe by Nigella Lawson

Ingredients
4 clementines (about 13 oz)
6 large eggs
1/2 cup erythritol + 1/2 cup granulated Splenda (OR) 1 cup granulated white sugar
2 1/4 cups of ground almond meal (or 9oz of almonds finely ground)
2 teaspoons pure almond extract
1/2 teaspoon kosher salt
1 heaping teaspoon baking powder

Directions
Place the clementines in a pot and cover with water. Bring to a boil and let simmer 1 1/2 hours, until very tender. Remove from water, then chop and remove seeds. Add the remaining boiled clementine (everything but the pits) to a food processor or blender and puree until smooth.

Preheat oven to 350 degrees. Butter and line a springform baking pan (this is a sticky cake; you NEED a springform pan).

In a mixer with a whisk attachment, beat the eggs for 5 minutes until very light and frothy. Add the sweetener or sugar, ground almonds, almond extract, salt, and baking powder and beat again for 5 more minutes until very light. Pour into the prepared baking pan and bake 50 minutes to 1 hour or until set. Let cool in the pan, then unmold and serve.
Low Carb Note: Using the mix of sweeteners that I used, the cake works out to about 9g of net carbs per serving, which is fantastic. (The cake has 10 servings.)

You are Beautiful

Shayna Robinson, MSPT, PhD — Tue, 22 Jan 2013 12:15:31 +0000

It doesn’t look like a chiseled Ryan Gosling or a Victoria Secret runway model. Still it’s beautiful, no?

This is the velella (Velella Velella), a small free floating hydrozoan. It’s currently the only known species in the genus.
They’re also known as sea-rafts or by-the-wind-sailors, for the obvious reason that it uses the the “sail” you can see in this image for locomotion. Because of this, they are often found washed up on beaches.

Challenge #15: Power Up

Shayna Robinson, MSPT, PhD — Tue, 17 Apr 2012 15:23:46 +0000

Alright, let’s face it, I know you guys are all a sucker for a pretty face. And while this intro picture might be a clever ruse to draw you in to checking out this POWER UP workout challenge, I’m willing to bet you either want to look like this guy, or be with this guy. To do either, you have to have a body to match. Try CoreFit Challenge #14 to power up through plyometrics, and full body core work. If you want to really push yourself, add a 50m sprint in between each exercise without resting.