• arm rows with 8 lb weight
• wall sit
• bicep curl with back step lunge
• swimmer
• back extension
• squat, overhead lift with 5 lb weights

Warm Up 5 minutes: start pedaling with your gear at a low resistance, This is our workout so work where you are comfortable

• Imagine you are on an open flat road, evenly press pedals, keep the knees over the middle toe, make sure shoulders are relaxed

Hills 7 min:

• Climb hill for 1 min 30 seconds adjusting gear twice
• Stay seated and raise gear up 2 notches for 1 min
• Recover/race pace for 30 seconds
• Climb back up the hill 2-4 gears and sit (30 seconds)
• Stand and increase to high resistance for 1 min
• Recover/race pace for 30 seconds
• Stand high resistance 1 min 30 seconds
• Recover/race pace for 30 seconds

Birthday Drill 6 min:

• Begin at standing jog at high tension
• When I call out the month of the year, if it is you birth month sit for 30 seconds until I call the next month 

Sprints 6 min:

• 4×15 sprint
• 2×30 sprint
• 45 sec sprint
• 15 sec recovery
• Repeat once

Jumps 3 min:

• 4 up 4 down 1 min 30 sec
• 8 up 8 down 1 min 30 sec
• repeat once

Abs:

• 15 slow controlled crunches
• 15 side crunches on each side
•  20 total bicycle crunches

Cool Down

Dinner

After teaching those classes I was more than ready for dinner, so was Brian after a long day of studying and class.  I purchased mini eggplants from a farmer’s market that I had planned on making eggplant parmesan with…and tonight was finally the night!  The recipe I use includes a recipe for a deeelicious sauce, but I actually used the sauce I made a couple of nights ago since I already had it on hand.  My dad is such a sauce person, especially when it comes to marinara, when I made this dish for my family the first time he couldn’t stop raving about how much he loved the sauce…because of that I knew the recipe was a keeper.

Eggplant Parmesan

Ingredients for Sauce:

• 1 cup chopped onion
• 1 Tbsp minced garlic
• 1/2 Tbsp oregano
• 1/2 tsp ground thyme
• 1/2 tsp pepper
• 1/4 tsp chili pepper flakes
• 1 tsp evoo
• 6 and 1/4 cup canned, diced tomato
• 3/4 cup vegetable stock
• 1 bay leaf
• 2 tsp parsley

• In large sauce pan, saute onion, garlic, oregano, basil, thyme, pepper, and red pepper in evoo until onion is soft.  Add diced tomatoes and simmer.
• Add remaining ingredients except parsley and boil.  Reduce heat and summer for 1 1/2 to 2 hours.  Stir in parsley and stir frequently.

Eggplant Parmesan Ingredients:

• about 1/2 lb of eggplant
• 1 egg
• 3 1/2 Tbs milk
• 1/2 cup flour
• 1/4 cup bread crumbs
• olive oil cooking spray
• Marinara Sauce
• 1/2 cup low-fat mozzarella cheese
• 1 Tbsp grated parmesan
• 1 1/3 cup cooked whole wheat pasta

Eggplant Parmesan Preparation:

• Preheat oven to 400 degrees
• Cut eggplant into 8 slices about 1/4 inch thick
• In small bowl, beat egg with milk.  Dredge eggplant slices in flour, then milk mixture, then breadcrumbs
• In large saute pan, saute eggplant in evoo cooking spray over med-high heat for 3-5 min per side.
• Transfer the cooked eggplant to baking dish.  Top with marinara and sprinkle cheeses over top.  Place in oven until cheese is bubbly.

Serve 2 eggplant slices with 1/3 cup cooked pasta and 1/2 cup cooked broccoli.  4 servings.  380 calories a serving.

Brian and I had a bunch of little pieces instead of two large pieces, and we had steamed green beans and broccoli…simply delish!

After Brian and I took Bella on her evening walk, we worked out some wedding details…hopefully I will have some news to share with you all soon!