the concept

starts november 1st!

so 25 two- a-days...basically breaks down to 64 workouts, over 8 weeks, or, 8 workouts a week. however or whenever you can fit them in. ending friday, december 24.

what's a two-a-day....that means if you work out hard in the morning, you do a light work out later in the day. so, if you weight train in the morning, i would suggest a 20 or 25 minute cardio of your choice in the evening. or, vice versa. weights and cardio in the morning...yoga at night. whatever. workout ideas will be posted on the regular.

the second workout doesn't have to be crazy. it will just get you moving, get your metabolism revved and keep you from dipping into the candy bowl or the pie tin into the night.

the design...very flexible...workout 5 days a week, with 3 days doubled up. weekends off.

or...

workout everyday and double up once.

or...

any combination...you decide.

a calendar will be provided to keep you on track.

the 2nd component. FOOD!

every week we will have a goal. for instance...one week it might be no sugar, one week no alcohol, one week no eating out. don't be scared....it's feasible and you'll be surprised how much you'll learn about your eating habits and what's actually on your plate.

3rd component. online access and bonus workouts.

this blogspot address will be ours for the challenge. you'll have access to me and each other through this domain. you can bitch and complain or celebrate triumph all in one spot. here will also be our communication board about our upcoming goals and workout ideas.

bonus workouts will be available as well. sunday mornings might be a great time for makeup sessions. all of that can be arranged through our domain.

lastly, weekly weigh-ins and measurements.

measurements are an effective way to give you an idea of your progress...although the way your clothes fit is sometimes the best, and more importantly the way you feel. measurements are also a great tool to see what might be going on if we're not seeing changes. i.e. there might be something else inhibiting weight loss...diet, hormones, thyroid, etc.

we will be using the body fat scale for measurement, as well as tape measure so there will be several ways to track progress.

i look forward to taking the challenge with you.

all my best,

kat

kat@mvfit.com

Monday, November 15, 2010

kerry's crazy anchovies n pasta

Whole-Wheat Spaghetti with Cauliflower and Raisins

The anchovies add tremendous flavor to this dish without imparting fishiness; do not omit them. Adjust the amount of lemon juice to suit your taste.

6
6
medium garlic cloves , minced or pressed through garlic press (about 2 tablespoons)
6
anchovy fillets , finely minced (about 1 tablespoon) (see note)
1/2
teaspoon red pepper flakes

1
small head cauliflower , cut into 1-inch florets
1/2
cup golden raisins , coarsely chopped
1/2
cup pine nuts , toasted and coarsely chopped
3
tablespoons coarsely chopped fresh parsley leaves
1 - 2
tablespoons juice from 1 lemon (see note)
1
pound whole-wheat spaghetti (see note)
1
ounce grated Pecorino Romano cheese (about 1/2 cup)

Instructions

1. Combine 4 tablespoons oil, garlic, anchovies, red pepper flakes, and 1/2 teaspoon salt in small bowl; set aside.
2. Heat remaining 2 tablespoons of oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add cauliflower and ¼ teaspoon salt; cook, stirring occasionally, until well browned and tender, 10 to 12 minutes.
3. Push cauliflower to sides of skillet to create 3-inch clearing; add oil-garlic mixture and cook, stirring constantly, until fragrant, about 1 minute. Stir to combine garlic mixture with cauliflower and cook for 1 minute longer. Remove skillet from heat and stir in raisins, pine nuts, parsley, and lemon juice.
4. Meanwhile, bring 4 quarts water to boil in large Dutch oven. Add pasta and 1 tablespoon salt to boiling water; cook until al dente. Reserve ¾ cup pasta cooking water, drain pasta, and return pasta to Dutch oven.
5. Add sauce and reserved cooking water to pasta and toss to coat. Season with salt to taste. Transfer to serving bowl, sprinkle with cheese, and serve immediately. 

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