Halloween Workout
© Mindy Herzog
Mind, Body, and Stomach
As Halloween approaches, you either love it or hate it. Try this workout to get yourself in the spirit of the holiday.
Cardio
First we want to pick a spot, preferable around a haunted house or festively decorated neighborhood. Preferably dusk or dawn. Wear reflective clothing or add reflective tape to your clothing so you are visible to motor vehicles. Take off for a 5-minute warm-up. Just fast enough to get your blood a boiling and your heart a pumping. This is a warm-up, not the workout.
Following the warm-up, take a brief moment to stretch the legs (quadriceps, hamstrings, calves), chest (pectorals), back (lats, trapezius), stretch up by reaching arms overhead, and relax the neck from side to side.
Now we’re ready for cardio. This is a 20 minute interval workout with a haunted mind connection.
8 minute walk – brisk walk
30 second fast walk – think of releasing all the bothers of the day during this time
2 minute recovery – brisk walk
30 second fast walk – release all the tension from the day, work it out
2 minute recovery – brisk walk
30 second fast walk – think of how good it makes your body feel to pump through this interval
2 minute recovery – think of a short term goal you are interested in completing
30 second fast walk – see yourself as strong, capable of anything
4 minute recovery – pay attention to the temperature outside, take in the smells of fall, enjoy the decorations, relax, take deep breaths and congratulate yourself on a great workout.
When you return to the home, take some time to stretch properly. This is a good time since your muscles are all warmed up and willing to stretch. Follow the previous weeks stretching guidelines and give yourself at least 15 minutes.
Now you’re ready to treat yourself to some devil’s delight cookies. You’ve got your workout in…you’re feeling good…enjoying the holiday…so now top it off with a low-fat tasty treat.
Devil’s Delight Cookies
1/4 cup margarine, softened
1/2 cup fat-free buttermilk
1 tsp pure vanilla extract
2 egg whites, whipped
1-1/2 cup unbleached flour
1/2 cup cocoa powder, sifted
2/3 cup granulated sugar
1 tsp baking soda
1/4 tsp salt
2 tsp powdered sugar, sifted
Preheat oven to 350. Prepare baking sheets with cooking spray; set aside. In a mixing bowl, combine margarine, buttermilk, vanilla extract, and egg whites. In another mixing bowl, combine flour, cocoa powder, sugar, baking soda, and salt. Mix wet ingredients with dry ingredients just until moistened. Drop dough by tablespoonfuls, 2” apart onto prepared baking sheets. Bake for 7 minutes.
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