Monthly Archives: October 2015

Tabata Workout

Good morning! I hope everyone had a nice weekend. Lots of fun things over here: grilled pizza party on friday night, long mountain bike ride on Saturday and a halloween birthday party for my friend Emily on Saturday night.

Once the rain cleared up on Sunday I was itching to get out and do something. Angus and I ended up running to the YMCA (about 2 miles) and then completing this KILLER tabata workout. It’s a good one! Definitely on the advanced side of things and you may not have access to certain equipment such as battle ropes. Feel free to swap in different exercises that you don’t have the equipment for! Also, a tabata timer app on your iPhone will be very helpful for this workout! Enjoy 🙂

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“Creamy” Carrot Ginger Soup

 

photo copy 5Okay so today is not really soup sort of weather but come this weekend you’ll want to keep this recipe handy. You see, I had this leftover biscuit from brunch with my mom this morning and it was calling my name for dinner. I also had a pile of carrots I bought for no reason at the farmers market. Sounds like a good reason to make soup to me! I looked up some recipes and none of them spoke to me so I used the food network’s recipe as a guide and made it my very own. I hope you enjoy this recipe as much as I do!

"Creamy" Carrot Ginger Soup
Serves 4
A delightful soup that is super creamy without any cream at all! Serve with homemade bread and a side salad for the perfect fall meal!
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. 2 TBS butter
  2. 1/2 large onion (chopped)
  3. 2 cloves of garlic (chopped)
  4. 1 tsp fresh ginger (grated)
  5. 1 lb carrots (peeled and sliced)
  6. 3 cups chicken broth
  7. Salt and Pepper to taste
Instructions
  1. Heat the butter in a large saucepan over medium heat.
  2. Sautee the onions until translucent.
  3. Add the garlic and cook for another couple of minutes.
  4. Add the ginger, carrots, and chicken broth.
  5. Cover and cook on low for about 30 minutes or until the carrots are soft.
  6. Remove from heat and blend with an immersion blender
  7. Serve immediately
Notes
  1. I used about 1 tsp of ginger. My soup had a hint of ginger but it wasn't like WOW GINGER. If you're a ginger lover I recommend adding another tsp of ginger!
  2. Keyword in the final step: IMMERSION BLENDER. I don't recommend normal blenders. You'll probably end up with soup all over you and burned hands. Don't ask how I know this.
TRICIA-ROSE.COM http://tricia-rose.com/

Sugarloaf Mountain Biking

Yesterday Angus and I headed up north to Sugarloaf for some mountain biking fun. I rode around on these trails a couple of summers ago and it was really fun to come back! I don’t have much to compare it to but I guess they have done tons of work on the trails. All I know is that they were awesome yesterday. I really think the area could turn into a mountain biking destination, much like Kingdom Trails in Vermont. There were some great views, nice fall foliage, and great food on our trip! We started off with a loop around the outdoor center before heading UP UP UP to the Stratton Brook Hut for some lunch. You may remember blog post about my ski trip into the huts last winter. They’re also open for day visitors in the “summer”! It was a nice destination and the food is really good. I had a cup of roasted tomato and kale soup with a slice of homemade bread on the side! All for $3. After lunch we made the descent down a really fun trail called Oak Knoll and back to the car. Just about 20 miles of mountain biking fun. Finished off the day with a couple of friends by the river with some beers. I hope you enjoy these great pictures and make it up there yourself if you’re into mountain biking! 

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Favorite Indoor Cycling Drills

Good evening! I hope everyone is having a great week so far! Today I thought I would share with you a few of my favorite indoor cycling drills of mine lately. I know that I always love looking on the internet for cycle ideas so hopefully some of you would appreciate these as well. If you’re not a spin instructor you can try them on an exercise bike at the gym! Let me know if you give any of them a try 🙂 

3, 2, 1 Minute Seated Climb

This drill is super simple but also a killer. Begin with moderate-heavy resistance. One that is challenging for you at 60 RPM but not so challenging that you won’t be able to speed up. Complete a 3 minute hill at 60 RPM, REST 30 Seconds, Complete a 2 minute hill at 70 RPM, Rest 30 Seconds, Complete a 1 minute hill at 80 RPM. The goal is to keep the same resistance you started with for all three climbs, even though the RPMs increase. If you don’t have a cycle computer you can just focus on keeping the same resistance and speeding up with each hill. Your speed on the 1 minute hill is going to feel very fast!

30, 20, 10 Flat Roads

This is a great drill that I picked up during a class I took at the Y last week. Begin with a 30 second flat road. This is your base. Moderate pace with just enough resistance where you can feel the road underneath your feet. From there add a little resistance and speed up a little for 20 seconds and then add lots more resistance for the final 10 seconds. This will be more of a power sprint. Heavy resistance and fast cadence maintaining nice smooth pedal strokes. Once 10 seconds is up you’re right back to the 30 second base flat road. No rest! Try 4-5 rounds of this before taking a rest break.

Flat Road, Slight Incline, Steep Seated Climb

I absolutely love this progression! Here’s how it works: Begin with 3 minute sections. Start with a 1 minute flat road RPM around 100, Increase resistance for a slight incline RPM around 90, Increase resistance for a steep (and fast) seated climb RPM around 70-80. Rest for 45 seconds before repeating for a total of three times. Once I have done the 3 minute rounds I will finish with one 9 minute round. This really tests participants strength and endurance and I love watching how happy everyone is when they complete this drill! It’s a doozy! It’s a good drill to save for the very end of class.Take the same format but instead of each section lasting one minute, it will last three, for a total of 9 minutes! 

 

Friday Favorites

Good morning! I just finished up all my classes for the week and I’m ready to get this weekend started! Lots of fun things on the schedule and as soon as this post gets published I’m heading up to the Cumberland Fair with my friend Sarah! For now I will share with you some products/things that I’m digging this week. Here you go!

Essie Mint Candy Apple Nail Polish

This definitely is not a fall color but I’m loving it anyway right now. It’s the perfect mint color so if you’ve been searching look no further! 

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Casco Bay Butter

LOVE this stuff. I purchased it sort of randomly a couple months ago and was blown away. Garlic and herbs mixed into creamy salty butter. Delicious! It basically turns any piece of toast into garlic bread.

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Mountain Biking/Strava

These cooler fall temperatures are really putting me in the mood to ride my mountain bike. I also recently discovered the Strava app for iPhone and it’s making me even more excited to ride. Strava is basically a GPS app and there are different “segments”/ trails that you get timed on. There’s a leaderboard and it’s fun to see where you stack up amongst other local riders. It’s basically like a race any time you want one!

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Farmer’s Market Flowers

I got these flowers last weekend at the farmer’s market and they were only 5 dollars! I was a little afraid they would not last as long as my bargain bouquets from Trader Joes but they’ve lasted a whole week now with no signs of dying! 

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Roasted Carrot and Feta Salad

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I hope everyone survived the rain yesterday! Luckily I made it to whole foods for some very important and necessary purchases (loose leaf tea bags, peanut butter, and strawberries) about an hour before it turned into waterfront property. The driving was definitely the worst right around 11 am yesterday and my car log flumed its way home from the Y. By the time I had to go back to LLBEAN around 230 everything was normal again and it was actually awesome because I don’t think there were as many cars on the road as normal! Yahoo!

Today I’m sharing with you a delicious recipe that I’ve been making with the carrots from my garden. I hope you enjoy it as much as I do!

Roasted Carrot and Feta Salad
Serves 2
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 2 cups carrots (sliced)
  2. 1 TBS olive oil
  3. 1/2 tsp garlic powder
  4. 1/2 tsp oregano
  5. 1/2 tsp rosemary
  6. 1/2 tsp sea salt
  7. 1/4 cup feta crumbles
Instructions
  1. Preheat oven to 400 degrees and line a baking sheet with foil.
  2. Slice the carrots. I like to have a couple of different thicknesses!
  3. Put the carrots into a medium sized bowl
  4. Add olive oil and herbs/salt and toss to coat
  5. Arrange on a baking sheet and roast in oven for about 30 min or until brown and delicious looking.
  6. Let carrots cool slightly for 15-20 min
  7. Put carrots back in the bowl and toss with feta cheese and serve immediately
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