Here’s the full list, according to votes placed at Run Hundred–the popular workout music site.

Flo Rida – Good Feeling (Jaywalker Remix) – 127 BPM

Jay Sean & Nicki Minaj – 2012 (It Ain’t The End) – 126 BPM

Cobra Starship & Sabi – You Make Me Feel… (Felix Leiter Remix) – 127 BPM

Beatfreakz – Somebody’s Watching Me – 129 BPM

Katy Perry – The One That Got Away (R3hab Club Remix) – 128

Train – Drive By – 123 BPM

Adele – Set Fire To The Rain – 109 BPM

Maroon 5, Christina Aguilera & Mac Miller – Moves Like Jagger (Remix) – 128 BPM

Outasight – Tonight Is The Night – 120 BPM

Selena Gomez & The Scene – Love You Like a Love Song (DJ Escape & Tony Coluccio Club Remix) – 130 BPM

To find more songs–and hear next month’s contenders—folks can check out Run Hundred’s database of workout songs. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine.

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We came home to have lunch with Kara, Laura and my mom as we worked on decorating our house. Pictures this weekend.

Then I dropped off dinner and got started on making our dinner for Brady’s grandma and aunt to come over for. I did a big pot of black bean soup with extra veggies to go with salad and cheese melts.

But we can talk about that later.

We had a great time chatting and playing (staring at) with 4 week old Baby Mya. Before they left and Anna hit the tub, we had a fabulous Dairy Queen cake (the Reese’s Blizzard kind) for Jacki’s birthday!

Quinoa would have been a better choice than ice cream cake but who would ever pick that?

  Quinoa with Red Onion and Kale

• 2 cups of vegetable broth (+ 1/2 c. more if needed to finish cooking quinoa)
• 1 c. quinoa
• 1 med. red onion, sliced thin
• 1.5 c. of fresh baby kale
• 1 T. olive oil
• 1 or 2 cloves fresh garlic, pressed or minced
• 1/2 can of chickpeas
• MMM sauce for topping (you could also use your favorite sauce – teriyaki, spicy peanut dressing, soyaki, etc)

1. In a large pot, bring broth to a boil. Then add quinoa.
2. Cook with a lid on until water is dissolved and quinoa is fluffy. You may need to add a little water or broth to get the quinoa all the way cooked.
3. While quinoa cooks, in a large frying pan, simmer onion, garlic, olive oil, kale and chickpeas.
4. When onions are softened and kale has wilted, add veggies to the pot of quinoa.
5. Serve with a big dollop of MMM sauce.

We are ready to eat!

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New York, NY (February 5, 2012) The “Big Game” has become much more than a football game: It’s the second biggest day for food consumption in the United States after Thanksgiving. So, to choose the most splurgeworthy foods, here are the exercise equivalents* for some of your favorite football snacks from Charles Platkin, PhD, MPH, assistant professor at CUNY School of Public Health at Hunter College and editor of DietDetective.com.

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Apple Walnut Brie Tartlets

Pesto Shrimp Bites

Goat Cheese + Cranberry Bites

Lentil Butternut Squash Chili

Low Fat Crab Cakes

Healthy Mac + Cheese

Sweet Potato + Black Bean Burrito w/ or w/o chicken

Classic Lean Beef Chili  

Spicy Peanut Salad

Beer Cheese Dip

Dried Beef Dip

Almond Raspberry Bars

Low Fat Sugar Cookie Fruit Bars

Light Chocolate Cupcakes with Cream Cheese Frosting

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o   Top 5 belly-busting foods are:

§ Beans – They fill you up without filling you out. Choose dried beans over canned whenever possible.

§ Eggs – Full of muscle-building protein, the B12 in egg yolks are great energy boosters and keep red blood cells healthy.

§ Berries – Fibrous and full of antioxidants, it’s always better to eat whole fruit rather than drinking juice.

§ Dairy – Just three lean servings a day (yogurt, milk or cheese) decrease your chances of being overweight by 60%.

§ Whole grains – Make sure you read the packages. The less processed and more fibrous, the better.

o   Don’t be scared of the snack aisle! Good choices include:

§ Dark chocolate – This treat is full of heart-healthy and mood-enhancing phytochemicals and antioxidants.

§ Popcorn – Fibrous and low calorie, this crunchy snack has only 93 calories (3 cups, air popped).

§ Nuts – All types of nuts are inexpensive, easy to store or tote and are jam-packed with heart-healthy nutrients. Just stick to a handful, as calories can easily add up.

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In honor of Mama Pea’s second cookbook, I decided to make her highly raved about MMM sauce. While I was skeptical of the many different ingredients, I in no way doubted it’s delicousness.
What I didn’t realize was how fantastic it was going to be. It exceeded my expectations. Brady loved it as well. And although Anna called it hummus (which I let happen since she loves hummus!), she loved it too!
I see why Sarah specifically wrote that the recipe could easily be doubled. Too bad I didn’t follow her directions and double it to begin with because now I will have to wash out my food processor an extra time.

We drizzled the liquid gold on our dinner last night which included salmon, red onion + kale quinoa (recipe to come) and green beans.    
And once we started eating and realized how good it was, I moved the whole container onto the table for easier access.

MMM Sauce
from the recipe goddess: Mama Pea

• 1/4 c. almonds
• 1/3 c. water
• 1/4 c. chickpeas, drained and rinsed
• 1/4 c. nutritional yeast
• 2 1/2 T. lemon juice
• 1 t. minced garlic
• 1/4 t. salt
• 3/4 t. curry powder
• 1/2 t. dried oregano
• 1/2 t. dried cilantro

Her Note That I Didn’t Follow: this recipe could easily be doubled and leftovers will keep covered in the fridge for 7-10 days

1. In a high speed blender or food processor, combine oil, almonds, water and chickpeas. Blend until relatively smooth.

2. Add remaining ingredients and blend until smooth.

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6 Simple Moves For 6-Pack Abs

The best way to develop a rocking 6-pack is to hit your abdominal and obliques from each and every angle while concurrently building the strength in your lower back.

1. Hanging Leg Raises –Rectus Abdominus (6-pack muscles)
a. You will need something to hang from by either using your hands, ab straps or a captain’s chair
b. Starting position is hanging from the bar – Raise legs until hips are fully flexed and then lower them back down to hanging position
c. If this is too difficult, you can bring your knees up instead of your straight legs
d. It is important to prevent swinging on your body to complete the exercises slow in order to not use momentum for the swing. A spotter can hold the lower back to prevent the swinging motion as well.

2. Lying Twist – External Abdominal Oblique and Internal Abdominal Oblique
a. Lay flat on the floor with your arm extended out to the sides; you will use them as support for this move.
b. Raise your legs toward the ceiling with your knees slightly bent
c. Keep your legs in this position and lower them together to one side as far as you can without your lower back coming up off of the ground. Then like a pendulum, swing your legs back to the other side. The motion is similar to a windshield wiper.
d. To make this easier, have more bend in the knee
e. To make it more difficult, put a medicine ball between bent knees

3. Inchworms – Rectus Abdominus
a. Use a towel, paper plates or gliders for this exercise
b. Put the towel under you feet and get into a plank position with your arms straight
c. Tuck your stomach and pull your feet in towards your chest
d. Be sure to use your abs to pull your feet in and not your lower back
e. Slide your feet back to the original position

4. Cable Side Bend – External Abdominal Oblique and Internal Abdominal Oblique
a. Stand on the side of a low pully cable machine.
b. Grab the handle with the arm closet to the machine
c. Bend waist away from the cable machine and hold for 1-2 seconds and return to original position
d. Try to always keep tension on the cable
e. Repeat with your other side

5. Plank – Rectus Abdominus
a. Lay on the floor on your belly
b. Prop yourself up on your elbows and your toes – keeping your body parallel to the floor. The body should be completely flat like the floor.
c. Hold this position for as long as you can for at least 4 times
d. Work up to being able to hold 4 1-minute planks

6. Supermans – Lower Back
a. Lay on the floor on your belly
b. Raise your arms and legs 2-3 inches off the floor and hold for 5 seconds.
c. Repeat 10 times

Rebecca Black is a ACE/ACSM certified personal trainer, fitness guru and entrepreneur who has competed in several fitness competitions across the country. Next up for Rebecca is the 2012 Arnold Amateur Classic - Bikini division, where she beat out thousands of women for one of the coveted spots. Nike recently featured her in their “Women Make Your Spotlight” campaign and Rebecca’s tips for staying fit can be seen on SELF.com and the April issue of Oxygen Magazine. Expanding her business to far beyond Personal Training, Rebecca is gearing up to open her own boutique fitness center, Bexa Body Fitness in early February. The Bexa Body Fitness studio will offer group training, boot camps, personal training, running coaching and more building a real community and support center for women who truly want to get fit! www.bexabodyfitness.com

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Now we are already at Monday morning with no couch and no weekend left. Bummer.

The good news is that we got to share these tasty treats with the Sunday night dinner crew that came over for a pizza party last night. We made 4 or 5 different kinds of pizzas to go with roasted cauliflower, salad and cocoa krispie treats.

If you need a fast, sugar loaded dessert and you are trying to skip the basic chocolate chip cookie – make these.

Cocoa Rice Krispie Treats

• 2 T. butter
• 1 bag of little marshmallows
• 1 box of Cocoa Rice Krispies

1. Melt the butter in your pan and add bag of marshmallows.
2. Cook on med-low until marshmallows are melted.
3. Add box of cereal to pan once it has been removed from heat.
4. Combine marshmallows and cereal and pour (spoon) into a greased 9×13.
5. Cut and serve fresh!

No little hands could resist.

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While it is not my goal to look like this guy:

I was very intrigued by this book. I opened the book to find a workout plan for various levels of people.

Different levels of exercises that are basic and require no gym.

Many of the moves were things I have done and use in my classes but others were new ideas.

I am not sure how useful this will be to me since I am already very familiar with lots of different exercises from teaching classes. I think the plan and the layout for the workouts are nice because they are simple to follow and don’t take a lot of time. They can be done anywhere and at any level.

Brady is following the 7 Weeks to 50 Pullups Book and is having good luck. It’s by the same author and follows a similar format. I will post a review of it soon!

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The book is thick and hardback. While each recipe does not have a picture, it does had a nice set of colorful and mouthwatering pictures in the center for you to reference.

I really like the beginning of the book that tells you things you might need in your kitchen to make the recipes in the book. This is super helpful because sometimes you are surprised to see a cookbook author assumed you use a food dehydrator on a regular basis, if in fact you don’t, you will have trouble following the recipe exactly.

I also like the section that breaks down different foods and their importance in raw and vegan styles of eating.

The recipes are great too because they offer lots of new combinations as well ways to make some of your favorite meals raw and vegan.

If you are looking for a way to spice up your raw or vegan recipe collection – give this book a try!

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