tag:blogger.com,1999:blog-56811250813487987322024-03-13T02:16:06.645-07:00Nicolle's OriginalsSewing, books, kids, cooking, fitness, and the garden... all one-of-a-kind.Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.comBlogger895125tag:blogger.com,1999:blog-5681125081348798732.post-24811290807829952692016-07-08T22:57:00.002-07:002016-07-08T22:57:22.883-07:00Group X Notes: Core Fusion Barre Class<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/LGypTcpYgyo/0.jpg" src="https://www.youtube.com/embed/LGypTcpYgyo?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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<b><span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></b><b><span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">warm
up:</span></b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 15pt;"> <span style="background: white;">bird dog, push ups, planks</span></span></div>
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<b><span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">cardio
sun salutation:</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";"><br />
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">*down
dog, hop, side bends, back bend, forward fold, high plank, run it out x16<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">push
up, side plank x4 then *<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">open
hip from down dog, roll ankle, leg in and out, pump leg up x8 then *</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";"><br />
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<b><span style="background: white;">arms: grab light weights:</span></b><br />
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<span style="background: white;">+Warrior 1 legs: bend front knee and pulls back
high elbows, twists R- push L, kickbacks w/ optional Warrior 3- pump at end<o:p></o:p></span></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">squat
legs: squat w/ curl elbows high, pulse at end, then pulse heels up then * then
repeat other side from +</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";"><br />
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<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">++Warrior 1 legs: <span style="background: white;">: bend front knee and </span>chest press, little lifts
arms together<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Warrior 2: <span style="background: white;">: bend front knee and upright </span>row, biceps
curls- pump at end, lat pull down- tiny at end, arms at 90 and side bend dip
body towards front knee<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Hold front elbow to
front knee- both weights in upper hand- suitcase row, straight arm rear delt
raise<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Punch series wide low
legs, shifting weight- cross punches, uppercuts, punch high then * then repeat
other side from ++<br />
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<b><span style="background: white;">legs: grab light weights:</span></b><br />
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^R knee up step it back- hunch body over- add on left elbow cross to knee then
lunge back- add on right arm up <o:p></o:p></span></div>
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<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Center narrow
squat- pulse w biceps curls high – pulse
at bottom – hold up on toes– then* then other side from ^<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">^^Separate legs, hands
on back, pulse down- ten raise hands off low back (knuckles face floor)- then
shift weight side to side one leg straight then other- (low w chest, arms up)-
then squat middle to lift straight leg to side alternating legs (big movements)-
then squat to kick to sides—repeat from ^^ with palms facing floor then *<o:p></o:p></span></div>
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<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Hold 30 sec plank-
hold chattarunga towards end- child’s pose- water<o:p></o:p></span></div>
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<b><span style="background: white;">(30 min into class) Barre V Legs Heels up:</span></b><br />
<br />
<span style="background: white;">V-position facing barre- arm’s distance away-
heels together feet up- bend knees over toes- shoulders back, tailbone towards
heels: down 2 counts up midway hold, up and down a few inches in midway
position (keeping legs bent), pulse- option to lift arms and hold last 4 counts<o:p></o:p></span></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Re-set
V position heels together feet up- bottommost to halfway up 10 reps, 5 sec hold
mid—reset and repeat<o:p></o:p></span></div>
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<b><span style="background: white;">Barre: squishy ball between thighs:</span></b><br />
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<span style="background: white;">squishy ball between thighs, heels up, arms’
distance away parallel feet—squeeze ball in (hollow abs, pull in) for 10 reps,
then hold a squeeze and squats down 2 up 2 (try not to tug on barre) 10 reps,
then 10 pulses down<o:p></o:p></span></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">C-curve-
round the back, walk the feet forward, hollow and tuck under, straight arms,
head between arms-- little pulses on the ball x10 (flat feet)- hips down-
thighs parallel to floor, shins perpendicular to floor<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Lift then
lower heels x10- hold heels high 5 counts—squeeze ball 1x, heels up 1 inch- 10
reps down an inch and up an inch (heels up)- hold for 5 at end w flat feet<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Chair
pose w ball, knees hip level, arms straight on barre—presses onto ball x10,
hold ball go down and up (to ground almost) pause at hip height x10, pulse 10
at knee level<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Standing
quad stretch both sides<o:p></o:p></span></div>
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<b><span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Waterski seat variation:</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Square to barre- long arms wider than body- lift the hips,
pop the tailbone- then move one leg back L leg at diagonal, soften standing
knee, flex foot side diagonal straight knee, pump it- long leg, then pulse-2-3 Point toe (re-square hips, soften standing
leg), lift up x10 and touch floor each time, lift up press back x20 (glutes!) then
repeat other side<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Figure 4 stretch or leg on barre stretch</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><br />
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<b><span style="background: white;">forearms on barre<o:p></o:p></span></b></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">***Forearms on barre, head on arms, one leg up (RDL), point
top leg, abs in, pointed toe up to higher x10, ground to hip height x10<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Flex foot raises up to higher x10, pulse-2-3 x10 (keep leg
straight, hips square)<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Turn to one side, hand on hip, hip turnout, angle bottom foot,
leg behind you, press back (leg stays behind hip) x20<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Top arm up, lift leg up (keep leg behind hip as you lift) x20<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Raise bottom heel last 10, hold at end for 5 at top<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Repeat from *** other side<o:p></o:p></span></div>
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<b><span style="background: white;">abs on mat</span></b><span style="background: white;"><o:p></o:p></span></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">spinal twist stretch<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">pilates roll down bent knees, wide elbows, holding behind
knee<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">boat pose hold<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">***knees bent position, shoulders up (harder is feet closer
to body/glutes), pulse straight arms together in hold- tap fists in and out-
arms higher more taps, draw crunches in, pump arms (100s)<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">lift one leg up, hold C curve- can raise arms for higher
intensity- hold 5, lift up for 8 holding, lift up for 8 can let go, reach
opposite hand to outside of other leg, hold it, lift up keep curve (harder is to lift arms and keep body
position)<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">repeat from *** other side<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">v-sit- crunches up (hold under legs wide elbows or not), slowly
raise arms and lower legs<o:p></o:p></span></div>
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<b><span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">prone on mat/ stretching</span></b><span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">cobra. Then turn head side to side<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">head on forearms, feet wider as mat. Lift legs, naval to
spine, lift legs slowly x10, lift both head (on forearms) and legs x10 hold
last one- extend arms- thumbs up, alternate swimming x20- hold with all
elevated<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">child’s pose<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">short sivasana<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">knee to chest, knee cross body lying twist, leg up, leg straight
to side (wide), leg straight across body<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">hug both knees, rock a few times, then rock to sitting<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">wide legs, one arm up and over both sides, flex feet come
down in center<o:p></o:p></span></div>
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<span style="background: white; color: #333333; font-family: "Arial","sans-serif"; font-size: 15.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">hands to heels, balance legs out wide, legs to center-
release arms up<o:p></o:p></span></div>
Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com1tag:blogger.com,1999:blog-5681125081348798732.post-5289254677034984232015-12-04T09:36:00.001-08:002015-12-04T09:36:54.700-08:00Bootcamp Group X Plank day with swiss balls and TRX<b>equipment:</b> swiss ball, dbs, TRX<br />
<br />
<b>warm up:</b><br />
around the body db pass<br />
figure 8 db<br />
swiss ball hip circles<br />
farmer's walk overhead<br />
alt superman plank/ bird dog<br />
<b><br /></b>
<b>method</b>: choose an upper, lower, core, and cardio for one round. Do each round twice through.<br />
<b><br /></b>
<b>core:</b><br />
swiss ball db lo hi cross chop<br />
swiss ball v legs tap over side to side<br />
swiss ball saw<br />
plank DB pull thru<br />
plank: opposing knee twist (or foot)<br />
TRX side plank<br />
alt superman plank/ bird dog<br />
<br />
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<a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSIQ_bF5tOsJmhZ4Xe1a4wAZ3u-s7y1jEdZ3YJgOam0-NnyHnNMeerg64Q" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSIQ_bF5tOsJmhZ4Xe1a4wAZ3u-s7y1jEdZ3YJgOam0-NnyHnNMeerg64Q" /></a></div>
<br />
<br />
<b>lower:</b><br />
swiss ball bulgarian split squat<br />
swiss ball wall sit<br />
TRX pistol/ sumo<br />
<b><br /></b>
<b>upper:</b><br />
swiss ball chest flye/ TRX chest press<br />
swiss ball back flye<br />
push up legs on ball or in TRX<br />
TRX row<br />
renegade row<br />
shoulder press<br />
<br />
<b>cardio:</b><br />
frog jump planks or alt frog jump plank with two foot hop plank<br />
swiss ball mountain climbers (hands on ball)<br />
plank jacks<br />
side to side speed plank<br />
jab jack<br />
<div>
<br /></div>
Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-21939084058999204592015-11-06T12:04:00.000-08:002015-11-06T12:04:20.042-08:00TRX Full Body Bootcamp Group X with BOSU, mini ball, DB, slidersneed: TRX, Bosu, mini ball, dumbbells, sliders<br />
<br />
warm up on Bosu<br />
walking lunges/ add ball to side and twist<br />
<br />
Bosu squats / TRX squats<br />
TRX pistol squat / lateral lunges (no TRX if full)<br />
Bosu balance lunge with TRX/ TRX lunges<br />
hip bridge with ball/ in and out on sliders or TRX<br />
<br />
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<a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRBS-S1hZS_qPpkRb-h4Dk8-WPwaOWjdWilcBXYcHqIBwE_4HHqB7xb3A" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRBS-S1hZS_qPpkRb-h4Dk8-WPwaOWjdWilcBXYcHqIBwE_4HHqB7xb3A" /></a></div>
<br />
<br />
Bosu burpees<br />
Bosu foot taps<br />
quick feet<br />
speed skaters<br />
basketball/ TRX squat jumps<br />
slider mountain climbers<br />
<br />
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<a href="https://i.ytimg.com/vi/b_xA3n3Cx3U/hqdefault.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://i.ytimg.com/vi/b_xA3n3Cx3U/hqdefault.jpg" width="320" /></a></div>
<br />
<br />
Bosu ab hollows/ TRX side plank<br />
Bosu planks/ TRX power pull<br />
<br />
Bosu push ups/ TRX pull up<br />
Bosu chest press with weights/ TRX chest press<br />
atomic push ups (split it if needed)<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://b.wz.cz/photo800600/f/fitnesshorazdovice_wz_cz/61/TRXBOSU-22-10-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://b.wz.cz/photo800600/f/fitnesshorazdovice_wz_cz/61/TRXBOSU-22-10-2.jpg" height="212" width="320" /></a></div>
<br />
<br />
DB shoulder press/ TRX alligator<br />
<br />
optional: TRX triceps/ DB bicep hammer curls/ DB renegade rowNikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-40582328001649244902015-10-23T20:54:00.001-07:002015-10-23T20:54:35.942-07:00TRX Group X Training Class Routine 4<b><i>warm up first</i></b><br />
<b><i>++++++++++++++++++++++++++++++++</i></b><br />
<b><br /></b>
<b>lower/ upper/ cardio/ </b><br />
<b>core/ cardio</b><br />
<br />
squat or jump squat/ hip hinge --- pistol squat/ hip hinge (or sumo squat/ hip hinge)<br />
low row/ chest press<br />
burpees<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://cdn.builtlean.com/wp-content/uploads/2013/09/Best-trx-exercises-7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://cdn.builtlean.com/wp-content/uploads/2013/09/Best-trx-exercises-7.jpg" height="320" width="314" /></a></div>
<br />
<br />
standing roll out<br />
fast feet front side back side, "drop it"<br />
<br />
T/ Y deltoid flye<br />
power pull<br />
plank/ side plank<br />
mtn climber/ side lunge slap floor<br />
<br />
hamstring curl/ hip press<br />
atomic push up/ pike --- 10 push ups, 10 pikes<br />
speed skaters/ jumping jacks<br />
<br />
lunge back/ side/ curtsy - knee up/ hop/ balance----- jump lunges<br />
bicep/ tricep<br />
ladders- side hops, in in out out<br />
<br />
+++++++++++++++++++++++++++++<br />
<br />
<b><i>cool down after/ stretch</i></b><br />
<br />
<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-8343698062205609252015-10-15T18:53:00.000-07:002015-10-15T18:53:00.061-07:00TRX Group Circuit Training Class 3<h2>
WARM UP </h2>
as desired<br />
<br />
<h2>
WORKOUT:</h2>
<b>lower/ upper/ core/ cardio</b><br />
<br />
squat/ hip hinge<br />
low row/ chest press<br />
plank/ side plank<br />
jump squat/ fast feet<br />
<br />
single leg squat/ crossing balance lunge<br />
bicep/ tricep<br />
trx crunch/ legs in and out<br />
mtn climber/ high knees<br />
<br />
hamstring curl/ hip press<br />
power pull/ T+Y deltoid flye<br />
standing roll out/ overhead back extension<br />
burpees/ jumping jacks<br />
<br />
lunge (lunge hop)/ curtsy lunge<br />
push up/ mid row<br />
atomic push up/ pike<br />
jump lunge/ speed skaters<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://s-media-cache-ak0.pinimg.com/736x/47/36/2e/47362e3a8bec381d46c482ef0137a0bd.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://s-media-cache-ak0.pinimg.com/736x/47/36/2e/47362e3a8bec381d46c482ef0137a0bd.jpg" /></a></div>
<br />
<br />
<h2>
STRETCHING</h2>
as desiredNikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-43255177556244992922015-10-14T16:25:00.004-07:002015-10-14T16:26:37.218-07:00metabolic circuit- 1 hour- favoring upper body #2pull up neutral grip<br />
dip<br />
ab roller<br />
long jumps<br />
3 rounds<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRzRdJHmNvLbxlk2WsOoAYtPsRfkNTk2cCYZxVN9u4Ba85zbWp7uA" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRzRdJHmNvLbxlk2WsOoAYtPsRfkNTk2cCYZxVN9u4Ba85zbWp7uA" /></a></div>
<br />
<br />
pull up regular grip<br />
ladder quick feet, jump in and out, plank side to side<br />
push ups<br />
3 rounds<br />
<br />
TGU x 2 each side<br />
sled<br />
battle ropes x5+ burpee over and over<br />
push ups on medicine ball<br />
<br />
windmills (10 lb plate in each hand, 10 each side, 3 rounds)<br />
<br />
plank 1 min on wobble disc x2<br />
<br />
<br />
<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com1tag:blogger.com,1999:blog-5681125081348798732.post-57036871657444423952015-10-05T13:20:00.001-07:002015-10-05T13:21:17.317-07:00Metabolic Circuit: 1 hour - favoring upper bodyMobility warm up<br />
bear crawls<br />
PVC thrus <br />
x3 rounds<br />
<br />
Pull ups<br />
dips<br />
Slider Mountain climbers<br />
x4 rounds<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.self.com/wp-content/uploads/2013/03/ValslideSkinnyJeans-595.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.self.com/wp-content/uploads/2013/03/ValslideSkinnyJeans-595.jpg" height="164" width="320" /></a></div>
<br />
<br />
TGU<br />
plank pull thrus (kettlebell)<br />
rope pulls<br />
x2 rounds<br />
<br />
push ups on tire<br />
sledgehammer<br />
flip tire<br />
run parking lot<br />
x3 rounds<br />
<br />
ball reverse curls<br />
ball dead bug<br />
x3 rounds<br />
<br />
hollow rocks<br />
x3 rounds<br />
<br />
<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-45536859914793221462015-10-04T21:12:00.000-07:002015-10-04T21:16:43.221-07:00TRX Group Circuit Training Class 2<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: medium;"><span style="color: red;">Warm Up</span></span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: medium;"><span style="color: red;"><br /></span></span>
<span style="color: red;">bear crawls</span><br />
<span style="color: red;">walking lunges</span><br />
<span style="color: red;">jump rope</span><br />
<span style="color: red;">inchworms</span><br />
<span style="color: red;">hip hinge</span><br />
<span style="color: red;">body squat</span><br />
<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;" />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: medium;">Workout</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: medium;"><br /></span>
<i style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Notice each of the following segments are lower/ upper/ lower/ upper / cardio. The last round is core. Do each round with a water break after. </i><br />
<br />
squat/ single leg squat<br />
chest press<br />
squat/ single leg squat<br />
chest press<br />
speed skaters/ jumping jacks<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTfT3kDi6VBaMw24ptDBGrWnjQjLOSP2XKpCHWCdcjpFMATTzs6" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTfT3kDi6VBaMw24ptDBGrWnjQjLOSP2XKpCHWCdcjpFMATTzs6" /></a></div>
<br />
<br />
front squat/ and with a hop<br />
mid row<br />
sprinter start/ and with a hop<br />
mid row<br />
walking push up or burpee with a push up and tuck jump<br />
<br />
assisted lunge/ step back lunge<br />
standing roll out/ triceps/ biceps/ Y delt fly<br />
balance lunge/ crossing balance lunge<br />
standing roll out/ triceps rev grip/ biceps rev grip/ T delt fly<br />
ollie- ladder/ side jumps touch low<br />
<br />
hamstring curl/ sit up/ hip press/ sit up w rotation<br />
plank/ side plank<br />
crunch<br />
overhead back ext/ standing hip drop/ overhead back ext<br />
<span style="color: #38761d;"><br /></span>
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: medium;"><span style="color: #38761d;">Cool Down/ Stretch</span></span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: medium;"><span style="color: #38761d;"><br /></span></span>
<span style="color: #38761d;">low back stretch/ and with rotation</span><br />
<span style="color: #38761d;">hip hinge R/L</span><br />
<span style="color: #38761d;">upper back</span><br />
<span style="color: #38761d;">long torso twist R/L</span><br />
<span style="color: #38761d;">figure 4 stretch</span><br />
<span style="color: #38761d;">chest stretch</span><br />
<span style="color: #38761d;">chest and torso stretch</span>Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-43127267080994436332015-10-01T22:02:00.003-07:002015-10-01T23:33:55.923-07:00TRX Group Circuit Training Class<span style="font-size: large;">Warm Up </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">The Workout:</span><br />
<br />
<i>Notice each of the following segments are lower/ upper/ core/ cardio. Do each round with a water break after. </i><br />
<br />
squat/ pistol<br />
mid to high row<br />
twist/ superman<br />
speed skater/ jumping jack<br />
<br />
suspended lunge/ rear lunge/ lunge w knee up<br />
chest press<br />
pike/ crunch<br />
mtn climbers<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://thestudiomadison.com/wp-content/uploads/2013/01/Yoga-TRX-3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://thestudiomadison.com/wp-content/uploads/2013/01/Yoga-TRX-3.jpg" height="215" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
jump squat/ curtsy lunge<br />
rear delt flye- I,Y,T<br />
power pull R/L<br />
skipped burpees for more speed skater/ jumping jack<br />
<br />
hamstring curl/ hip press<br />
atomic push up<br />
side plank<br />
side jumps/ quick feet up 4 back 4<br />
<br />
<span style="font-size: large;">Cool Down/ Stretch</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-77353075140165107472015-09-24T21:30:00.000-07:002015-09-24T21:30:02.454-07:00Recipe: Roasted Butternut Squash<br />
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Yum!</div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOkmHkptFDqkrMKdkBCd77WklS5zlsB12aZFH2OPGhh2hb8X18IE6JWxBJ9z-IKzHjs_lrSb7xh1AgxW3IMmMzk7TMUDTiyNviMsOs_VdZ_eR1gVgUk9LZUJREd2SIUpLm83zjWhQaTRk/s1600/IMG_0809.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOkmHkptFDqkrMKdkBCd77WklS5zlsB12aZFH2OPGhh2hb8X18IE6JWxBJ9z-IKzHjs_lrSb7xh1AgxW3IMmMzk7TMUDTiyNviMsOs_VdZ_eR1gVgUk9LZUJREd2SIUpLm83zjWhQaTRk/s320/IMG_0809.JPG" width="320" /></a></div>
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Roasting hard winter squashes whole makes them a lot easier to cut into. You also need to cook them a bit longer, so you are trading the cutting into a hard squash for some extra time running the oven.</div>
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To do this, take a whole squash and score the outside by poking it with a fork or a knife a half a dozen times. Place it on a cookie sheet (or not, but they drip sometimes), and put into the oven at 350 for an hour to an hour and a half. It is done when it is soft for a fork.</div>
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If you let this cool, you can easily peel the skin and use it for such delisiousness as pancakes (<a href="http://nicollesoriginals.blogspot.com/2014/11/recipe-squash-pancakes-paleo-gaps.html">here </a>and <a href="http://nicollesoriginals.blogspot.com/2014/12/kids-cooking-making-pancake-batter-from.html">here</a>). You could even sub it for sweet potatoes in recipes like <a href="http://nicollesoriginals.blogspot.com/2011/07/sweet-potato-cookies-or-cupcakes-or.html">this</a>.</div>
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Enjoy!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH17-qC9XaGhV0Gr2tpvo2qjnOB1XJ4nPYjghL17MXQwhaRuF9RRC0HbFRaCLW0g5vxajMhUKgI7cSMG9syXXGqpVyQZaijFcxCYKWP6ooq0WxbAMxiuk4PuCNEH8tFP-2pvMKZKCPbd4/s1600/IMG_0813.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH17-qC9XaGhV0Gr2tpvo2qjnOB1XJ4nPYjghL17MXQwhaRuF9RRC0HbFRaCLW0g5vxajMhUKgI7cSMG9syXXGqpVyQZaijFcxCYKWP6ooq0WxbAMxiuk4PuCNEH8tFP-2pvMKZKCPbd4/s320/IMG_0813.JPG" width="213" /></a></div>
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<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com4tag:blogger.com,1999:blog-5681125081348798732.post-2637653236269166932015-09-22T13:47:00.001-07:002015-09-22T13:49:51.865-07:0030 Min Workout Blast<div style="text-align: center;">
<span style="font-size: x-large;"><i>Pressed for time? Press this:</i></span></div>
<i>(3 rounds of each)</i><br />
<br />
pull ups<br />
dips<br />
<br />
TGUs<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgFPo_Op7lopsGfQfLyGck2eFd2ejIN6w8YTwuxBTJEqB_Y_hAwJ8PibeJNgrNKFm6Xbjq8_XrMMUGTP4FnIZDKS5eopYMKOrRyd8ixbyAJDh9DZYXPq_8KMCZ-QBaA-mCObT_P3d_7rU/s1600/IMG_20150603_100737173-1024x576.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgFPo_Op7lopsGfQfLyGck2eFd2ejIN6w8YTwuxBTJEqB_Y_hAwJ8PibeJNgrNKFm6Xbjq8_XrMMUGTP4FnIZDKS5eopYMKOrRyd8ixbyAJDh9DZYXPq_8KMCZ-QBaA-mCObT_P3d_7rU/s320/IMG_20150603_100737173-1024x576.jpg" width="320" /></a></div>
<br />
<br />
sledgehammer on tire<br />
push ups on tire<br />
Tire flips<br />
<br />
<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-22111433114620857222015-09-20T21:01:00.000-07:002015-09-20T21:01:00.288-07:00Hot Peppers Part 3: Sweet Chili Garlic Sauce<br />
<div style="text-align: center;">
Yesterday, you read about the <b><a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-2-southeast-asian.html">Southeast Asian Chile-Garlic Relish</a>, </b>which is an ingredient in today's third and final installment of<b><span style="font-size: large;"> How to Eat Hot Peppers all Year</span></b>.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZZuysuT0LTG4k4Gxnd3ib6Amroq4Ntrxwq0OQ54XCy_If-1GAKkm5Mq6gPq6gVb_EsJJU1FkhzR19cJgNt656JnUdzj1cV3SVqnN6ThdAnGyGkY5-GfUrdq40Sx2avuHABmmlqy3evTU/s1600/IMG_0815.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZZuysuT0LTG4k4Gxnd3ib6Amroq4Ntrxwq0OQ54XCy_If-1GAKkm5Mq6gPq6gVb_EsJJU1FkhzR19cJgNt656JnUdzj1cV3SVqnN6ThdAnGyGkY5-GfUrdq40Sx2avuHABmmlqy3evTU/s320/IMG_0815.JPG" width="320" /></a></div>
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This recipe is also from <a href="http://www.amazon.com/gp/product/1558323759?creativeASIN=1558323759&linkCode=w01&linkId=TPKEWN2JIMRE6DER&ref_=as_sl_pc_ss_til&tag=nicosorig-20">The Joy of Pickling</a> and it is for <span style="font-size: large;"><b>Sweet Chile Garlic Sauce</b></span>. I am looking forward to dipping grilled chicken breast in this sauce. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJgAVbK1ep0Gki5Kt3cQQhDVfRqKqc4rRatV7bgVZOoy2gpriYfS9DwtsGT2lS3dG4_qqE22uJsNM4xzEFiuT2jrkStDTAP7HKSbwB69J28mBoRKbrtVx-XxzsH-kCSXo2pAo-Gfag7BY/s1600/12030372_10207744211351538_731433873647337257_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJgAVbK1ep0Gki5Kt3cQQhDVfRqKqc4rRatV7bgVZOoy2gpriYfS9DwtsGT2lS3dG4_qqE22uJsNM4xzEFiuT2jrkStDTAP7HKSbwB69J28mBoRKbrtVx-XxzsH-kCSXo2pAo-Gfag7BY/s320/12030372_10207744211351538_731433873647337257_o.jpg" width="320" /></a></div>
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If my hands weren't smelling like garlic before, they certainly were sticky and full of garlic after getting 1/4 cup of it for this recipe. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbCt71snYyFUr7VMgYLm8Q1Dqs3V_xZPu05oLY86v5hfDzcoWw5f771TovkYX-bpMPWMBFBm8fdOYY3YhKJaKWQg814LHAqy52e93iAL1DFICimojLZ7ludDmrOQRvfb1oQ8aO2WjBWd4/s1600/IMG_0827.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbCt71snYyFUr7VMgYLm8Q1Dqs3V_xZPu05oLY86v5hfDzcoWw5f771TovkYX-bpMPWMBFBm8fdOYY3YhKJaKWQg814LHAqy52e93iAL1DFICimojLZ7ludDmrOQRvfb1oQ8aO2WjBWd4/s320/IMG_0827.JPG" width="320" /></a></div>
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I substituted honey at 1/2 the amount for the sugar in the recipe. She is specific about the temperatures, and at one point even calls for a <a href="http://www.amazon.com/gp/product/B001FB6IFY?creativeASIN=B001FB6IFY&linkCode=w01&linkId=DWJUAFQL5XFHLZDX&ref_=as_sl_pc_ss_til&tag=nicosorig-20">candy thermometer</a> if you have it. This recipe also differs from the others in that it is cooked.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_2owUWS3GXo64LqQKCFFy370EEL9qGj5UH_H7rmnjD_CnaylANNG3DjSoiMgQ8I0kIN4ef1qg0l5sOZW54pEWKeCuSxKquvdKN6y60chp3PmceVuaV5rgXJwHasUdb0qUKyl_aJdI74k/s1600/IMG_0830.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_2owUWS3GXo64LqQKCFFy370EEL9qGj5UH_H7rmnjD_CnaylANNG3DjSoiMgQ8I0kIN4ef1qg0l5sOZW54pEWKeCuSxKquvdKN6y60chp3PmceVuaV5rgXJwHasUdb0qUKyl_aJdI74k/s320/IMG_0830.JPG" width="320" /></a></div>
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<a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-1-pique-sauce.html">Hot Peppers Part 1: Pique Sauce</a><br />
<a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-2-southeast-asian.html">Hot Peppers Part 2: Southeast Asian Chile Garlic Relish</a><br />
<a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-3-sweet-chili-garlic.html">Hot Peppers Part 3: Sweet Chili Garlic Sauce</a><br />
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</iframe>Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-13727280024109730642015-09-19T21:01:00.000-07:002015-09-19T21:01:00.109-07:00Hot Peppers Part 2: Southeast Asian Chile Garlic Relish<div class="separator" style="clear: both; text-align: center;">
Part 2 of my <b><span style="font-size: large;">Goodness That's a Lot of Peppers</span></b> series is another sauce I found in <a href="http://www.amazon.com/gp/product/1558323759?creativeASIN=1558323759&linkCode=w01&linkId=TPKEWN2JIMRE6DER&ref_=as_sl_pc_ss_til&tag=nicosorig-20">The Joy of Pickling</a>. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_OogPyBvgKEdUlErkE8EZxvCNjsA2NbzI7rAXsNjBZb4IQr63I68nY_7a16btMnjGxuTND9l58cQT2osau7SLv-tH0rKHjy3y_Ueo390UWc7m1r7JbSVdAtIz7-kTxFZYyFNxJ7Aj7nc/s1600/IMG_0815.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_OogPyBvgKEdUlErkE8EZxvCNjsA2NbzI7rAXsNjBZb4IQr63I68nY_7a16btMnjGxuTND9l58cQT2osau7SLv-tH0rKHjy3y_Ueo390UWc7m1r7JbSVdAtIz7-kTxFZYyFNxJ7Aj7nc/s320/IMG_0815.JPG" width="320" /></a></div>
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This one is<b> Southeast Asian Chile-Garlic Relish</b> and I tasted it tonight with a sausage and MAN, it is spicy! It was incredibly delicious, so I had about a teaspoon of it (hence the name "relish"). But then it had an afterburn on my tongue that required some milk swishing and a banana. Then I got hot~ my whole body. Suffice it to say, try this in moderation but it is worth trying.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVs3cwCSvkXIwOXvXKUuWRMUgZ4AqQXlBgfhhICKK5lazmD87BSxHFa3JtokBYnAXC1_aOAbppiWTDFKWeUVKCa19sC-xFzFQFbuIW-MxzuprDRnJ1k8aeV1yX-ohxyZEttUX8K4aAOU0/s1600/12042879_10207744208071456_1407050894870754867_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVs3cwCSvkXIwOXvXKUuWRMUgZ4AqQXlBgfhhICKK5lazmD87BSxHFa3JtokBYnAXC1_aOAbppiWTDFKWeUVKCa19sC-xFzFQFbuIW-MxzuprDRnJ1k8aeV1yX-ohxyZEttUX8K4aAOU0/s320/12042879_10207744208071456_1407050894870754867_n.jpg" width="180" /></a></div>
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I halved the recipe, which is hot peppers, garlic, salt, and cider vinegar. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRVWA1eBhjHedIkhL1Gn8FzIyq390NRbt293Wd2VhRZD6-Ror9hc6FYAHAvH_kec8Y8Sva6ZXgtpEHJVhG6E_SwVes3mzh9ZIiRrxXaf1uYTXz5WPyTwk4az-78sWtDQunFWXyQzsNXwc/s1600/IMG_0816.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRVWA1eBhjHedIkhL1Gn8FzIyq390NRbt293Wd2VhRZD6-Ror9hc6FYAHAvH_kec8Y8Sva6ZXgtpEHJVhG6E_SwVes3mzh9ZIiRrxXaf1uYTXz5WPyTwk4az-78sWtDQunFWXyQzsNXwc/s320/IMG_0816.JPG" width="320" /></a></div>
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I made it in a jar so I could use the <a href="http://www.amazon.com/gp/product/B00ARQVM5O?creativeASIN=B00ARQVM5O&linkCode=w01&linkId=NTENHYVFGDONTO62&ref_=as_sl_pc_ss_til&tag=nicosorig-20">immersion blender</a>.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9VR8VPKmI8dImItUR21mMWMMgD4S5iQ6bMBf40DSH7tgpq7noq3w5NF-MH4_-ncQNf3ecsomTjeVhls0AoBPUwnwpfY4JmailZT8AcPWwBGs2paplYvFEo6qKaCkQxUEukd0BfzFPZZY/s1600/IMG_0821.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9VR8VPKmI8dImItUR21mMWMMgD4S5iQ6bMBf40DSH7tgpq7noq3w5NF-MH4_-ncQNf3ecsomTjeVhls0AoBPUwnwpfY4JmailZT8AcPWwBGs2paplYvFEo6qKaCkQxUEukd0BfzFPZZY/s320/IMG_0821.JPG" width="213" /></a></div>
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She says to keep the chili seeds intact, and the immersion blender did a nice job of that.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihyZdW9hgOAK2Jv04-C9wIZMyw8PI0PbaweuLY4kNRMyJmMMXKO-ugFWkgKEZREPOv6YLVin1HNUk3UpuL5bqCSEq0dSGiQSXu8LIreyOaClPXJsk8zXQ4d_xcv7XNV71Q7YvKz-Mw4u8/s1600/IMG_0823.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihyZdW9hgOAK2Jv04-C9wIZMyw8PI0PbaweuLY4kNRMyJmMMXKO-ugFWkgKEZREPOv6YLVin1HNUk3UpuL5bqCSEq0dSGiQSXu8LIreyOaClPXJsk8zXQ4d_xcv7XNV71Q7YvKz-Mw4u8/s320/IMG_0823.JPG" width="320" /></a></div>
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This is an essential ingredient in the next recipe, <a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-3-sweet-chili-garlic.html">sweet chili garlic sauce</a>.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVcqX72G55xQwv6H7qnWNVEECBzZkUVLkMizxT-7QgKZbxYOoXn6OrM2N5-Bfn47cGwW8_Wq3Ib6Fimt3iAIEX6tUVpeYW8Xu_8xcqWqxpHlSLiLY6XObaA8P4tzHdmia1-g_Z0DpD-3E/s1600/IMG_0825.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVcqX72G55xQwv6H7qnWNVEECBzZkUVLkMizxT-7QgKZbxYOoXn6OrM2N5-Bfn47cGwW8_Wq3Ib6Fimt3iAIEX6tUVpeYW8Xu_8xcqWqxpHlSLiLY6XObaA8P4tzHdmia1-g_Z0DpD-3E/s320/IMG_0825.JPG" width="213" /></a></div>
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<a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-1-pique-sauce.html">Hot Peppers Part 1: Pique Sauce</a><br />
<a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-2-southeast-asian.html">Hot Peppers Part 2: Southeast Asian Chile Garlic Relish</a><br />
<a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-3-sweet-chili-garlic.html">Hot Peppers Part 3: Sweet Chili Garlic Sauce</a><br />
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</iframe>Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-83938450575543324832015-09-18T21:01:00.000-07:002015-09-18T21:01:00.748-07:00Hot Peppers Part 1: Pique Sauce<h3 style="text-align: center;">
What to do when life gives you peppers?</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_OogPyBvgKEdUlErkE8EZxvCNjsA2NbzI7rAXsNjBZb4IQr63I68nY_7a16btMnjGxuTND9l58cQT2osau7SLv-tH0rKHjy3y_Ueo390UWc7m1r7JbSVdAtIz7-kTxFZYyFNxJ7Aj7nc/s1600/IMG_0815.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_OogPyBvgKEdUlErkE8EZxvCNjsA2NbzI7rAXsNjBZb4IQr63I68nY_7a16btMnjGxuTND9l58cQT2osau7SLv-tH0rKHjy3y_Ueo390UWc7m1r7JbSVdAtIz7-kTxFZYyFNxJ7Aj7nc/s320/IMG_0815.JPG" width="320" /></a></div>
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<i>Make hot sauce, of course!</i></h3>
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After staring at the pile of peppers for a day and deciding they weren't getting any fresher, I turned to <a href="http://www.amazon.com/gp/product/1558323759?creativeASIN=1558323759&linkCode=w01&linkId=TPKEWN2JIMRE6DER&ref_=as_sl_pc_ss_til&tag=nicosorig-20">The Joy of Pickling</a> for some inspiration. This cookbook has been a great resource for creative and delicious recipes. It didn't disappoint today.</div>
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I found three that looked good, and had enough hot peppers to make them all.</div>
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The first was a Pique, which was super easy to make and she describes it as an easy restaurant-style condiment. It's basically hot pepper infused cider vinegar.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghj39npuDSJIHB0cKIdWcMy_FM92stIGsDnNZR21HIuyXVxYNPH3jNcZ_9rANi2ZJbog2tZhVO5WHg3P2g0WPLCwBGeqLDG-X3m1PL6BGeZIOEGhx5nWQRJMA76jCWfOCGSS3qzz-f5ik/s1600/12003006_10207744213591594_5983034003159428206_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghj39npuDSJIHB0cKIdWcMy_FM92stIGsDnNZR21HIuyXVxYNPH3jNcZ_9rANi2ZJbog2tZhVO5WHg3P2g0WPLCwBGeqLDG-X3m1PL6BGeZIOEGhx5nWQRJMA76jCWfOCGSS3qzz-f5ik/s320/12003006_10207744213591594_5983034003159428206_n.jpg" width="180" /></a></div>
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To make it, I used an old vinegar jar and sliced up the peppers and garlic, and added them and 12 peppercorns and some salt, then the cider vinegar. It's on my counter for 2 days before I get to try it.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrSAiG1Nb9howpFxaaMGm-BWW0sv3HUojO1jt4ahcwGsRM6IYowmhUgqT0tysOIVkvDRVBmgX82Vhxt288fEftz2es9_BIp0Vpc5K9_K1k6IBgPPsNmhmoBZJMvatpI3BwEntV1NMZqek/s1600/IMG_0814.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrSAiG1Nb9howpFxaaMGm-BWW0sv3HUojO1jt4ahcwGsRM6IYowmhUgqT0tysOIVkvDRVBmgX82Vhxt288fEftz2es9_BIp0Vpc5K9_K1k6IBgPPsNmhmoBZJMvatpI3BwEntV1NMZqek/s320/IMG_0814.JPG" width="213" /></a></div>
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<a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-1-pique-sauce.html">Hot Peppers Part 1: Pique Sauce</a><br />
<a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-2-southeast-asian.html">Hot Peppers Part 2: Southeast Asian Chile Garlic Relish</a><br />
<a href="http://nicollesoriginals.blogspot.com/2015/09/hot-peppers-part-3-sweet-chili-garlic.html">Hot Peppers Part 3: Sweet Chili Garlic Sauce</a><br />
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<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-48906309493200779112015-09-17T22:10:00.003-07:002015-09-17T22:10:50.373-07:00Green Beans- Steamed with Olive Oil and Sea Salt<div class="separator" style="clear: both; text-align: center;">
Sometimes it's the simplest things in life that are the best.</div>
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These green beans, for example, are so easy that I make them, or another veggie the exact same way, at least three times per week. You can easily substitute broccoli, cauliflower, or zucchini.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGP1JQq13hexltOfn7JHfujcv0gU9TTo8hChupFLHadtHsMPEN7LcDbiZ4B2NiVaxobohedZZS3Fv1riMo4WHxX3eDLk6wgp-sMxYO0CdrwB9JJziSQUchaInvOHs0cUk6LBArve2zh3M/s1600/IMG_0807.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGP1JQq13hexltOfn7JHfujcv0gU9TTo8hChupFLHadtHsMPEN7LcDbiZ4B2NiVaxobohedZZS3Fv1riMo4WHxX3eDLk6wgp-sMxYO0CdrwB9JJziSQUchaInvOHs0cUk6LBArve2zh3M/s320/IMG_0807.JPG" width="320" /></a></div>
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veggies to fit in your steamer basket</div>
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1-4 T good, real, <a href="http://www.amazon.com/gp/product/B00064VQNU?creativeASIN=B00064VQNU&linkCode=w01&linkId=P4EP7YDOYXD23OKS&ref_=as_sl_pc_ss_til&tag=nicosorig-20">local if possible</a> olive oil</div>
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1/2-1 t. <a href="http://www.amazon.com/gp/product/B00IZL2572?creativeASIN=B00IZL2572&linkCode=w01&linkId=CSFTCMT6E232FZAX&ref_=as_sl_pc_ss_til&tag=nicosorig-20">sea salt</a></div>
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Steam veggies until they are al dente. For us, it used to take 12 minutes but with our new cooktop it only takes 7. They should be bright in color but with an edge when you bite them.</div>
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Rinse in cool water. This stops the cooking and also makes them cooler for little mouths.</div>
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Drizzle olive oil and sea salt over them.</div>
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Enjoy!</div>
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<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=ss_til&ad_type=product_link&tracking_id=nicosorig-20&marketplace=amazon&region=US&placement=B00064VQNU&asins=B00064VQNU&linkId=P4EP7YDOYXD23OKS&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;">
</iframe><iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=ss_til&ad_type=product_link&tracking_id=nicosorig-20&marketplace=amazon&region=US&placement=B00IZL2572&asins=B00IZL2572&linkId=CSFTCMT6E232FZAX&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;">
</iframe>Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-59350862685005798492015-09-16T22:02:00.000-07:002015-09-16T22:02:00.261-07:00Leg Workout: Pistols, Front Squats, Front Lunge, Band Side Walks, Ball Slams, Jump Roping<br />
<ul>
<li>Bear crawls</li>
<li>Pistol squats trx (you could do one legged box squats if you haven't done TRX pistols before)</li>
<li>Barbell Front squat (you could do a kettlebell goblet or double rack squat if you wanted)</li>
<li>Dumbbell Front lunge on step w pulse</li>
<li>Band side walks</li>
<li>Ball slams</li>
<li>Ab hangs or ab hollows or TRX side and middle planks</li>
</ul>
<br />
<br />
<i>option:</i> mix in jump roping<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifbQLAMUqjPUJ_H-Vlx04PWFnzOKXU_t6fIHprRMDZfsXMiqRb80RnM9vzEdECFl0J4MD6G0nzl5xgLNqy3I7cTYiiBTlRMGYlpzQebL9aO8g1P2SpJ0CRLBMnmE7d2-_X0sgp5WEnso0/s1600/jump-rope.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifbQLAMUqjPUJ_H-Vlx04PWFnzOKXU_t6fIHprRMDZfsXMiqRb80RnM9vzEdECFl0J4MD6G0nzl5xgLNqy3I7cTYiiBTlRMGYlpzQebL9aO8g1P2SpJ0CRLBMnmE7d2-_X0sgp5WEnso0/s1600/jump-rope.png" width="320" /></a></div>
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Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-41817153118303671722015-09-15T21:52:00.001-07:002015-09-15T21:52:48.619-07:00Upcycling: Too Long Crop Pants into Crops for me and Shorts for 4 Year Old<div class="separator" style="clear: both; text-align: center;">
These soft and cozy crops were too long for me. Like I-went-for-a-walk-in-them-and-had-to-fold-them-up too long. So I took the scissors to them and cut them just around knee height.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCybs0-9SXfLa0nx1K5LpCNPOdIXyllqpoPobYbTJrxTGrbDR8xsmxWXmWuQSAiyirAUp_vn4OzX3OYo5WlH-GVfa8J_2lTSBZknHESPleSfwrtBc3Gof0nrNnqQqjWSwIRzbg87PIuig/s1600/IMG_0800.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCybs0-9SXfLa0nx1K5LpCNPOdIXyllqpoPobYbTJrxTGrbDR8xsmxWXmWuQSAiyirAUp_vn4OzX3OYo5WlH-GVfa8J_2lTSBZknHESPleSfwrtBc3Gof0nrNnqQqjWSwIRzbg87PIuig/s320/IMG_0800.JPG" width="320" /></a></div>
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What to do with the excess? </div>
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Make little boy shorts, of course! For my four year-old.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUsLbkm6S33Vx9OeUi7Isyqt7lSLY0zwL1UQHjVoHpiGDERPqWTbLZcWOxXGCIgTbq5g5ry7ZH7_O-NH3bDPQm0-dc2IKfOF5UQLesPlutAEO4TDmlSeA24vS6bQ7Ig25e8sqPBf_MewU/s1600/IMG_0796.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUsLbkm6S33Vx9OeUi7Isyqt7lSLY0zwL1UQHjVoHpiGDERPqWTbLZcWOxXGCIgTbq5g5ry7ZH7_O-NH3bDPQm0-dc2IKfOF5UQLesPlutAEO4TDmlSeA24vS6bQ7Ig25e8sqPBf_MewU/s320/IMG_0796.JPG" width="320" /></a></div>
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To make these, I measured the cut ends against his leg and determined the length was right but they would need an added waistband instead of a rolled-over one.</div>
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Then I cut the angled crotch seam and stitched the sides together, right sides together. </div>
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Next, I measured his waist to a snug fit against some 4-way stretch fabric (you could always do any fabric and add a piece of elastic inside), and cut it about 4" wide. I stitched it into a loop. Then I folded it over and put the right sides together around the waist. The seams both face up, towards where the body goes, when you use this method. Then I stitched it around once with a regular stitch and again with a wide zig zag (faux serge) next to the seam.</div>
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Viola! Cutest shorts ever and a pair of crops that I can go use for walking.</div>
<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-63483123650726413572015-09-06T23:08:00.000-07:002015-09-06T23:08:00.313-07:00TRX/ Boot Camp Class Routine Group X for sharing TRXs in partners<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">This is for a class with half as many TRXs as participants. They can share per grouping of exercises (half the class doing one exercise and the other half doing the other exercise).</span><br />
<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;" />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Set interval timer for 45:15</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Grab a TRX, DB you can press overhead and also row, and a set of sliders</span><br />
<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;" />
<i style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Warm Up (10 min):</i><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Bodyweight Squats</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Inchworm</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Bear crawls</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Chicken pecks</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Kick and reach</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Bear Crawls</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Jumping jacks</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Low TRX Squats</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">TRX Lunges</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Skaters</span><br />
<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;" />
<i style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">3 rounds (12 min):</i><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">TRX pull ups</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">TRX chest press</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">DB squat and press</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">DB Lateral hops over</span><br />
<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;" />
<i style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">2 rounds (8 min):</i><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">DB Renegade row</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Push Ups</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">TRX pistol squat</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Burpees</span><br />
<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;" />
<i style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">4 rounds (16 min):</i><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">TRX One arm row</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Slider Mountain climbers/ Slider Pike (2 rounds each)</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Walking plank</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">TRX Jump Squat</span><br />
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<a href="http://daydreamsandshoestrings.files.wordpress.com/2012/05/trx_squatjumps.jpg?w=300&h=216" imageanchor="1" style="color: #6699cc; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" src="http://daydreamsandshoestrings.files.wordpress.com/2012/05/trx_squatjumps.jpg?w=300&h=216" style="border: none; position: relative;" /></a></div>
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<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;" />
<i style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">2 rounds (8 min):</i><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">TRX side plank</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">forearm plank/ DB plank pull throughs</span><br />
<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;" />
<i style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; line-height: 20.79px;">Stretching/ Rolling if foam rollers -3 min</i>Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-5954502836068702582015-09-05T18:00:00.000-07:002015-09-05T23:09:36.274-07:00TRX/ Boot Camp Class Routine Group X<br />
<br />
Grab a TRX, DB you can press overhead and also row, and a set of sliders<br />
<br />
<i>Warm Up (8-10 min):</i><br />
Bodyweight Squats<br />
Inchworm<br />
Bear crawls<br />
Chicken pecks<br />
Kick and reach<br />
Bear Crawls<br />
Jumping jacks<br />
Low TRX Squats<br />
TRX Lunges<br />
Skaters<br />
<br />
<i>3 rounds:</i><br />
TRX pull ups<br />
TRX chest press<br />
DB squat and press<br />
DB Lateral hops over<br />
<br />
<i>2 rounds:</i><br />
DB Renegade row<br />
Push Ups<br />
TRX pistol squat<br />
Burpees<br />
<br />
<i>2 rounds:</i><br />
TRX One arm row<br />
Slider Mountain climbers<br />
Walking plank<br />
<br />
<i>2 rounds:</i><br />
TRX Jump Squat<br />
TRX reverse lunge or lunge to hop or knee up<br />
<br />
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<a href="http://daydreamsandshoestrings.files.wordpress.com/2012/05/trx_squatjumps.jpg?w=300&h=216" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://daydreamsandshoestrings.files.wordpress.com/2012/05/trx_squatjumps.jpg?w=300&h=216" /></a></div>
<i>2 rounds:</i><br />
TRX Ab Rollout<br />
TRX Triceps Press<br />
TRX Biceps Curls<br />
<br />
<i>3 rounds:</i><br />
TRX side plank<br />
TRX or forearm plank/ DB plank pull throughs<br />
TRX or slider pike or "running"<br />
<br />
<i>Stretching</i><br />
<br />
<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-87990377743339659842015-09-04T20:56:00.000-07:002015-09-04T20:56:00.630-07:00Homemade dinner rollsWe do like baking, and the kids eat bread. My grandfather was a renowned baker, and my older son is named after him. We used to <a href="http://nicollesoriginals.blogspot.com/2010/10/kids-cooking-idea-challah.html">make challahs often</a> (as in this old photo), and stopped for a while. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCSn-aw5MtepMatfzVhy3gLQ1GkRFid9_WIY-QNYT9BE1X0IkM28xaBxHS1gye7Llp-nBR0gKnJ_fLEUmIuwMR8jLBqkLieFTVnhhPuvUIDJdyiYAiPIqrwIBdvLGnpfXcYGLlBxh2nG4/s320/IMG_0628.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCSn-aw5MtepMatfzVhy3gLQ1GkRFid9_WIY-QNYT9BE1X0IkM28xaBxHS1gye7Llp-nBR0gKnJ_fLEUmIuwMR8jLBqkLieFTVnhhPuvUIDJdyiYAiPIqrwIBdvLGnpfXcYGLlBxh2nG4/s320/IMG_0628.JPG" /></a></div>
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Last week, my younger son and I made homemade dinner rolls with <a href="http://www.foodnetwork.com/recipes/homemade-dinner-rolls-recipe.html">this </a>recipe, and they were quite good (or so I hear). It was fun for the kids to roll the dough into one inch balls, and stuff three per cup. We changed the recipe by chopping fresh rosemary and putting it on top of the rolls before baking. We also used coconut milk instead of cow's milk, and it turned out fine.</div>
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Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-18432422464576351842015-09-03T21:01:00.000-07:002015-09-03T21:01:00.532-07:00Metabolic Circuit: Full Body with Ladder and Sledbear crawl<br />
windmills<br />
farmer's carry<br />
deadlift<br />
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<a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRADyhlsZDTWm01_LjvkAplQG1dZyfUa0Mntq81SQEAFLvGJihTWg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRADyhlsZDTWm01_LjvkAplQG1dZyfUa0Mntq81SQEAFLvGJihTWg" /></a></div>
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pull ups<br />
dips<br />
ladder drills (jump in and out, run run in out, plank side to side)<br />
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<a href="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQqDAszutR-fccva_vihlbUz_tbpIcMx24gyyYKoO92_m8AYVqmRIe9OI0" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQqDAszutR-fccva_vihlbUz_tbpIcMx24gyyYKoO92_m8AYVqmRIe9OI0" /></a></div>
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KB swing<br />
goblet squat and press (or rack)<br />
goblet squat<br />
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trx pistol squat<br />
trx push up or push up foam roller under shins<br />
trx row<br />
trx side plank<br />
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band side walks<br />
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<a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTLJwHUg-WlpZE5nrH2Te4XWfEMlg_0xubNqhRgXEQoj3xvVzQaJxj8PL5G" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTLJwHUg-WlpZE5nrH2Te4XWfEMlg_0xubNqhRgXEQoj3xvVzQaJxj8PL5G" /></a></div>
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sled or ball slams<br />
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<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-92081651257402830532015-09-02T20:13:00.000-07:002015-09-02T20:13:00.554-07:00Kids' Projects: Science and Kitchen Supplies - Volcanoes<div class="separator" style="clear: both; text-align: center;">
Baking soda and vinegar are cheap and entertaining. </div>
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I prefer for them to experiment with these outside. </div>
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Try having them put one then the other, then switch which goes in first.</div>
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Or how about re-using the materials~ then what happens?</div>
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Or have the kids experiment with quantities of each. Does this make a difference?</div>
<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com1tag:blogger.com,1999:blog-5681125081348798732.post-31315990775017445352015-09-01T20:11:00.000-07:002015-09-01T20:11:00.211-07:00Two Kids without Training Wheels! Adventures in Biking<div class="separator" style="clear: both; text-align: center;">
Look! Two kids biking without training wheels!!</div>
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<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-57403850076022833162015-08-31T19:59:00.000-07:002015-08-31T19:59:00.210-07:00Recipe: Banana "Ice Cream"<div class="separator" style="clear: both; text-align: center;">
This "ice cream" was inspired by the cookbook <a href="http://www.amazon.com/gp/product/0989487504?creativeASIN=0989487504&linkCode=w01&linkId=DBB3YDMWOAU377OV&ref_=as_sl_pc_ss_til&tag=nicosorig-20">Well Fed 2</a>, which, like the original <a href="http://www.amazon.com/gp/product/061557226X?creativeASIN=061557226X&linkCode=w01&linkId=5LUITH6OTA3BRYEZ&ref_=as_sl_pc_ss_til&tag=nicosorig-20">Well Fed</a>, is a wellspring of recipes and inspiration. The kids like to make it, or eat it (or both!). It is good both freshly made, as soft serve, or we freeze any leftovers in our popsicle molds, or if those are full, in little cups with popsicle sticks in them.</div>
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3 frozen bananas (freeze after they get brown spots on them)</div>
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4-6 fresh pastured egg yolks</div>
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1 T vanilla</div>
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1/4 cup raw milk</div>
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Combine all in food processor. Serve with <a href="http://nicollesoriginals.blogspot.com/2011/12/recipe-soaked-and-dehydrated-nuts.html">soaked and dehydrated pecans</a> (3 per serving).</div>
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<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=ss_til&ad_type=product_link&tracking_id=nicosorig-20&marketplace=amazon&region=US&placement=0989487504&asins=0989487504&linkId=DBB3YDMWOAU377OV&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;">
</iframe><iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=ss_til&ad_type=product_link&tracking_id=nicosorig-20&marketplace=amazon&region=US&placement=061557226X&asins=061557226X&linkId=5LUITH6OTA3BRYEZ&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;">
</iframe>Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0tag:blogger.com,1999:blog-5681125081348798732.post-50933141798876227892015-08-30T19:57:00.001-07:002015-08-30T19:57:53.965-07:00Kids' Cooking: Prairie Sushi<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNql7g_fKUiZTy8rZglF3NSxo6AriiiQ1mdbHg2R9vQtFKMRH5ecrquO7LEXmvIsRWAcqbzIMLkYUQxpFsGfbhnnnRfp42aBoV9CyGlgwo7Uts2qthX7vlMHFIyKIyPGTfB9o8JsgnHTc/s1600/IMG_0721.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNql7g_fKUiZTy8rZglF3NSxo6AriiiQ1mdbHg2R9vQtFKMRH5ecrquO7LEXmvIsRWAcqbzIMLkYUQxpFsGfbhnnnRfp42aBoV9CyGlgwo7Uts2qthX7vlMHFIyKIyPGTfB9o8JsgnHTc/s320/IMG_0721.JPG" width="320" /></a></div>
We stole this from <a href="http://www.foodnetwork.com/recipes/ree-drummond/prairie-sushi-recipe.html">Ree Drummond's show</a>, but it's really great. These are basically a sandwich wrap but sliced to imitate sushi.<br />
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It's a tortilla with cream cheese spread on it and fresh parsley and basil sprinkled over that. Then, across the middle, is lunchmeat and matchsticks of carrots and cucumber. <br />
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This is rolled up tight then sliced into one inch (or so) thick segments and served flat.<br />
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Mmmmmm....<br />
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<br />Nikkihttp://www.blogger.com/profile/04862941964481993949noreply@blogger.com0