Tosca Reno: Eat Clean to Re-energize for Spring PLUS 3 Eat Clean Recipes

By August 28, 2018Uncategorized

Tosca Reno: Eat Clean to Re-energize for Spring PLUS 3 Eat Clean Recipes

The clocks have gone forward and that can only mean one thing: spring is just around the corner! With spring comes the quest for a leaner, less winterized body.

Think – ridding yourself of your winter tires and you are not the only one. The average person gains anywhere from 5-10 pounds during the winter months. That’s two sizes!

No worries though. Spring brings with it, not only the sun and longer days, but a powerful urge to re-energize, re-shape and recommit to fitness.

Any time you want to shift something in your life, especially an aspect as significant as your wellness, it requires a commitment and a plan. If you provide the commitment, I will provide the plan. Follow this and you will find yourself re-energized and ready to bloom

What follows is a workout regimen that will stimulate your metabolism, tone your muscles and tune up your heart/lung engine.

Metcon is a term for “metabolic conditioning” where the exercises are done in rapid form, with little rest in between. The workout is designed to fire up your metabolic rate for maximum fat burning.

 

THE WORKOUT

METCON EXERCISES

  1. Bodyweight Squats

Do it this way: Start with your feet slightly wider than hip-width apart. Begin to lower the body, sitting back on your heels as if you’re going to sit in a chair (a). Keep your upper body tall with knees lined up with your toes. Try to get low enough so that your upper thigh comes below parallel with the ground before pushing through your heels to drive back up.

How long: 30 seconds

  1. Box Push-Ups

Do it this way: This is just like a traditional push-up, but instead of placing your hands on the ground, place them on each side of a box or on a step. Contract the chest throughout the entire exercise as you lower your chest all the way down. Maintain a straight line, as in a plank while you are doing the push-up.

Change it: Modify the exercise. Make it easier: drop down to your knees and continue with the push-up rather than being on your toes. Make it harder: do the same push-up on the floor.

How long: 30 seconds

  1. Frog Jumps

Do it this way: Start in a push-up position on the floor. Both hands are planted firmly under your shoulders. With an explosive movement, hop your feet forward around each side of your hands so you land in a squat position with your feet forward. Then, spring back to the starting position.

Change it: Progress to explosive movement by stepping one foot forward at a time, then stepping each one back to the starting position.

How long: 30 seconds

  1. Burpees

Start by bending your knees slightly and exploding up into the air. Your arms are swinging up over your head as you leap. Then land on your feet and quickly hop your feet back so you’re in a push-up position. Perform a push-up. Then quickly hop your feet back underneath you and perform another jump into the air.

Change it: Modify this exercise to suit your fitness pace. You can slow the entire series of movements right down. You could also remove the push-up.

How long: 30 seconds

THE CORE BUILDING EXERCISES

  1. Kneeling Extension or Bird Dogs

Start this move by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Tighten your core muscles and slowly lift your right arm and extend it straight forward. At the same time slowly lift your left leg and extend it straight back, with your toes pointed down. Hold for 10 seconds and slowly lower to starting position. Repeat 10 times per side. Repeat for 3 sets.

  1. Hip Lifts

To strengthen you core muscles, lower back and buttocks, try this simple exercise. Lie on your back with your knees bent and with your arms flat on the floor on either side of you. Rotating your pelvis and tailbone down, tighten your core muscles and push your lower back into the floor. Holding this position, slowly lift your midsection off the ground, using your legs, arms and shoulders to balance. Hold in an elevated position for 10 seconds, and slowly lower to starting position, relaxing the core muscles. Repeat 12 times. Repeat for 3 sets.

Make it more challenging by either adding little pulses after the 12th rep or by adding weight to your abdomen, or by doing both.

  1. Spider Plank Hold

Plank holds are excellent for strengthening your core and lower back muscles. Lying face down on the floor, tuck you toes into the ground and place your elbows on the ground on either side of your body. Keep your stomach muscles tight and slowly raise your body up off the ground and hold in an elevated position. From here, alternate lifting your right foot off the ground and touching your right knee, with your left. Keep core muscles tight and engaged for the duration. Re-engage each time you do the move. Repeat 10 times per side. Repeat for 3 sets.

  1. Side Plank Hold

Use a side plank to strengthen your oblique muscles and lower back. Start in a forward plank hold position (elevated on your toes and elbows). Slowly rotate over to one side, putting the weight on your left arm and feet. Place your right arm at your side or on your hip. As you move into this side plank position, your hips will want to sink down to the ground; this can cause strain in the lower back. Instead, be sure to hold your abdominal muscles tight and keep your hips raised. Hold for 10 seconds and slowly lower to starting position. Repeat 8 times on each side. Repeat for 3 sets.

  1. Cardio Finisher

Finish your Core Building workout with a quick cardio hit. You can do any of these:

Skip for 3 minutes

Step jumps for 3 minutes

Rebound for 5 minutes

Sprint on treadmill or ground for 5 rounds of 30 seconds with a 30 second rest in between each sprint.

THE RECIPES: original Eat Clean® recipes by Tosca Reno

One-Pan Egg and Vegetable Breakfast Recipe

Serves: 4
Prep: 20 min
Cook: 25 min

Ingredients:

6 whole eggs

2 sweet potatoes, scrubbed and diced

2 medium zucchini, sliced

1 red bell pepper, seeded, deveined, diced

10 cherry tomatoes, halved

3 garlic cloves, minced

1 tsp chilli powder

1/2 tsp. ground cumin

1/2 tsp paprika

3 Tbsp olive oil

Fresh parsley (for garnish)

1 Tbsp coconut oil

Sea salt and freshly ground black pepper

Preparation

  • Preheat oven to 425 F. Line a baking sheet with parchment paper.
  • In a bowl, combine potatoes, zucchini, bell pepper, garlic, chilli powder, cumin, paprika, and olive oil; season with salt and pepper to taste.
  • Place on prepared baking sheet and bake for 15 minutes.
  • Make a hole for each egg in the middle of the vegetables, add a small amount of coconut oil to each hole, and crack an egg into each.
  • Add cherry tomatoes to the pan around the eggs.
  • Return to oven and cook another 6 to 8 minutes or until eggs are cooked to desired doneness.
  • Adjust seasoning and serve topped with fresh parsley.

GREEN ENERGIZING SALAD

Prep Time: 10 minutes
Yield: 5 cups
Servings: 2

Ingredients for Salad:

2 cups baby spinach leaves

2 cups arugula

1 cup micro greens

1 firm green zucchini, sliced into ribbons

4 green onions, trimmed and cut into small pieces

4 Tbsp hemp hearts

Ingredients for Dressing:

1 organic lemon, juiced

1/4 cup rice bran oil

1 Tbsp Dijon mustard

1 Tbsp pure maple syrup

Handful fresh chives

1 tsp unrefined sea salt

Freshly grated black pepper

Method:

  • Place all salad ingredients in a decorative salad bowl.
  • Place all dressing ingredients in a blender and process until smooth. Add a little apple cider vinegar if the dressing is too thick.

BEAUTIFUL BELLY SALAD

Prep Time: 10 minutes
Yield: 5 cups
Servings: 2

Ingredients for Salad:

2 cups cooked red quinoa

2 sweet bell peppers, seeded, deveined and sliced thin

1 English cucumber, washed and cut into small cubes

3 cups baby spinach greens

1/4 cup raw, unsalted cashews, coarsely chopped

1 fist sized onion, peeled and sliced thin

1 avocado, pitted and cut into cubes

Ingredients for Dressing:

1 organic lemon juiced

2 Tbsp raw Apple Cider Vinegar

1/2 cup extra virgin olive oil

2 Tbsp Bragg’s Liquid Seasoning

Method:

  • Place all salad ingredients in a decorative salad bowl.
  • Place all dressing ingredients in a blender and process until smooth. Add a little apple cider vinegar if the dressing is too thick.