Sweat away that cabin fever!

bike-in-the-snowSnowed in? Cabin fever already have you feeling stir crazy? Well, don’t fret! We’re hosting a Juno ride tonight at 5pm in our Southie studio for all of our riders who live within walking distance and can safely get to and from the studio. We’re all about getting our sweat on, even though the snow is piling up outside. But remember, safety first, HBers!

Can’t leave your home safely but still want to get your sweat on? Try this at-home tabata style training workout that’ll leave you sweaty and ready for your next HB ride…or to start shoveling:

Circuit 1 (4 minutes):

  • 20 second mountain climbers
  • 10 second rest
  • 20 second squat jumps
  • 10 second rest
  • Keep repeating until the 4 minutes are up!

Circuit 2 (4 minutes):

  • 20 second jumping jacks
  • 10 second rest
  • 20 second spider style elbow taps (assume high plank position, alternate tapping your left knee to left elbow and right knee to right elbow)
  • 10 second rest
  • Keep repeating until the 4 minutes are up!

Circuit 3 (4 minutes):

  • 20 seconds speed skaters
  • 10 seconds rest
  • 20 seconds burpees
  • 10 seconds rest
  • Keep repeating until the 4 minutes are up!

Circuit 4 (4 minutes): 

  • 20 seconds jump rope (with or without actual jump rope)
  • 10 seconds rest
  • 20 seconds split squats (jumping lunges, alternating legs)
  • 10 seconds rest
  • Keep repeating until the 4 minutes are up!

Repeat the entire workout 1 time through for a serious calorie and fat burn – all in less than 35 minutes!

Before you start that at-home workout or head out to the HB, put on a pot of this hearty Kale and Potato Soup (assuming you stocked up on Kale, just like those smart New Yorkers did pre-blizzard, causing a city-wide shortage of kale). But on the real, this soup is a perfect post-workout blizzard meal because ingredients can easily be substituted (spinach for kale, turkey for chicken, etc.) and it’s packed chock-full of protein and hearty veggies.

Kale and Potato Soup with Turkey Sausage (recipe courtesy of skinnytaste.com)
Servings: 6 • Size: 1 2/3 cups
Calories: 232 Fat: 4 g Carb: 31 g Fiber: 5.5 g Protein: 19 g Sugar: 3 g
Sodium: 647 mg (varies by brand of broth used)

Ingredients:

  • 14 oz reduced fat Italian chicken or turkey sausage
  • 8 cups (1/2 batch) kale, stems removed, leaves shredded
  • 1 tsp olive oil
  • 1 onion, chopped
  • 1 medium carrot, sliced
  • 4 cloves garlic, chopped
  • 8 cups fat-free reduced-sodium chicken broth
  • 2 cups water 
  • 3 medium red potatoes, peeled diced into 1/4 inch pieces
  • 1 pinch dried red pepper flakes
  • salt to taste
  • 1/4 tsp fresh ground pepper

Directions:

  • In a large Dutch oven or pot, cook sausage over medium-low heat. Turn and cook until brown, about 10 minutes. Remove from pot, let cool and cut into thin slices.
  • Add oil to pot, add onions and carrots; cook on medium until translucent, about 5 minutes. Add garlic and cook 1 minute more.
  • Add broth, water and black pepper, bring to a boil and cook 5 minutes. Add cooked sausage, potatoes, red pepper flakes and bring back to a simmer. Cook covered for about 4 minutes. Add kale and bring back to a simmer. 
  • Cook partially covered until the potatoes and kale are cooked, about 5-6 minutes. Adjust salt if needed.

Hopefully we’ll be back in the saddle all day tomorrow, but for the most up to date info, follow us on Twitter and Facebook. Stay safe, stay warm, stay sweaty! 

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Resolution reflections: 10 days in

Welcome 2015, and welcome sub-zero temps. The New Year is in full swing, and so is winter – whether we like it or not. Hopefully, by now your so-called “holiday hangover” has worn off and you’re back into your regular (or newly-resolved!) routine. For so many of us, the first week of January is an opportunity to begin anew and leave the past in the past. For others of us, it’s just one of the 52 weeks in a year – and a cold one, at that. So whether you’ve revamped your lifestyle and routine, made a small resolution, totally given up on your resolution, or made no resolution at all, let it be enough. Resolve to be happy with wherever you are today, and the rest will fall into place.

20150109-104548.jpgDuring this time of year, especially, it is easy to get caught up with all the “what-ifs” and the “shoulds,” and to forget about where we are in the present moment. We tend to commit to unrealistic resolutions like “workout every single day,” “go gluten-free,” or “lose 15 pounds”. Sure, these are all very ambitious resolutions, and for those who are able to stick with them, I commend you. But for those of us who find it difficult to juggle such large-scale changes with our families, work, school, and social lives, it’s time to give ourselves a break and opt for something a little more realistic that has the potential to have an even greater positive effect. When we think large-scale about what we can do to improve ourselves and our lives, it becomes easy to forget our strengths and the achievements we’ve made thus far. That, I believe, is why New Years Resolutions have such a fleeting legacy. We get so worried about sticking to some change we promised ourselves we’d make (…post New Years Day brunch, that is) that we forget to take into account whether it’s actually making us happy at the end of the day, or if it’s just one more thing to tack onto our already unending to-do lists.

That’s why I am such a staunch supporter of making small, achievable changes that leave us ultimately happier and able to better enjoy our lives. So whether it’s committing to three HB rides per week, flossing daily, drinking more water, or calling Mom more often – whatever it is – it is enough to make a positive change in your life, based on the sole fact that you decide it will. We think that self-betterment and finding “true happiness” comes from sweeping, unrealistic lifestyle changes, when really, all it takes is a little logical reasoning to figure out exactly what kind of small change you need to make. And good news, people, these changes can be made any day – no matter January 1st or July 1st.

So, if you’ve already broken your New Years Resolution or never even got around to making one, I challenge you to use today as an opportunity to make one small change that will leave you fulfilled at the end of the day. Reflect on all the good that already exists in your life and see what little thing you can either add or take away to leave you feeling even a little more satisfied when your head hits the pillow tonight.

We’ll see you in the saddle, HBers! Stay warm!