Warm Up- Every Teardrop is A Waterfall-Coldplay

Fast Flat- Bridge Burning -Foo Fighters

Climb- Uprising -Muse

Jumps- Rain Over Me -Pitbull

Interval Sprints- Metal Tabata (with coach) -Tabata Songs

Low Climb- Country Grammar -Nelly

Freezes- Club Can’t Handle Me -Flo Rida

One Leg Drills- Sing -My Chemical Romance

Heavy Climb- I Can’t Dance -Genesis

Jumps- Blow -Ke$ha

Interval Sprints- House Tabata (with coach)-Tabata Songs

Cool Down- I Will Always Love You -Whitney Houston

Stretch- Greatest Love of All -Whitney Houston

Those Tabata’s are killers. Whew.

I Know You Want Me – Pitbull (3:40) Warm up and get ready for a class full of sprints and climbs!

Pretty Vegas - INXS (3:28) Increase the resistance to 7/10 and start climbing. Halfway through, increase to 8/10 and stand for the rest. Now we are warmed up!

Fat Bottomed Girls – Queen (3:25) I love Freddy Mercury. Let’s isolate those quads and do some freezes during the verses. Bounce it out on the chorus.

Shake Senora – Pitbull (4:12) Sprints! I think this may be my new favorite Pitbull song. A lot of great energy.

Big Love – Fleetwood Mac (3:39) Get low and work those glutes!

Telephone - Lady Gaga (3:40) One leg drills. Should be hard.

Whenever, Wherever – Shakira (3:16) More sprints. On the chorus. After each sprint, increase the resistance. The last sprint should be very tough.

In Your Eyes – Peter Gabriel (5:27) Max climb. Get to the top!

Til The World Ends – Britney Spears (3:58) Lead leg jumps for the first 2 choruses, for the 3rd, 2 count jumps. We are almost there.

Proud Mary – Tina Turner (4:57) Starts nice and easy. Work a slow climb at 7 or 8/10. When the song gets “rough” so do we! Stay at 7 or 8 and stay with the beat of the song until it ends. Whew!

5 O’Clock Somewhere - Alan Jackson (3:49) Cool it down. Get ready for some arms and abs!

Push It – Salt N Peppa (4:28) One heavy weight, held lengthwise in both hands. Bicep to chest to shoulder to tricep dip and back down. Change it up with just biceps, then just shoulders, then just triceps…the song has the perfect bpm for weightlifting to music.

How You Remind Me – Nickelback (3:43) Planks. V sit with twists. Leg lifts.

Breathe Me – Sia (4:35) Stretch. Thanks to spinmuse for suggesting this song. Beautiful ending.

Give Me Everything – Pitbull (4:16) Start with a nice warm up to loosen those legs up. Stretch a little.

Don’t Wanna Go Home – Jason DeRulo (3:26) Work our way into a good climb. Increase the resistance and start climbing.

Evacuate the Dance Floor - Cascade (3:26) Sprints! Give it your all for 20 seconds. Rest for 10.

F*in Perfect - Pink (3:33) Isolation. I call them freezes. Working those quads!

Dirty Dancer - Enrique Iglesias (3:34) Climbing again. This time in position 3. Love those glutes!

Where Them Girls At? – David Guetta (3:14) Another climb. Keep the beat at a med/high resistance.

How Do You Like Me Now? - Toby Keith (3:26) I have a cycler who is obsessed with Toby so I throw her a bone every now and again. We are going to do single leg work here. Each leg gets 1:40.

No More Tears - Ozzy Osborne (7:24) Try not to cry! Real heavy climb here. Hit your max resistance around minute 3 and try to sustain it for the rest of the song. For the last minute, try and go faster!

Police On My Back - The Clash (3:17) We climbed the mountain, now let’s spring down it! Give me one big sprint. Act like the po po’s chasing you.

Roxanne - The Police (3:12) One last working song. Jumps. Every time Sting sings “Roxanne” you change position. Harder than it sounds.

Rolling in the Deep - Adele (3:48) Finally, let’s cool down. But we aren’t done. Arms and Abs to follow!!

Rock Your Body – Justin Timberlake (4:27) Planks. One minute front. One minute on each side. Add some crunches to round out the song.

Wanna Be Starting  Something - Michael Jackson (6:03) Get some medium weights. Bicep curls, triceps, shoulders. Work ‘em all. Pushups at the end.

Unforgettable - Nat King Cole (3:28) Stretch. See you Wednesday!

I have a ton of new restaurants I want to try with Ben.  Hopefully I will get to them this year, and post reviews.  If there is one thing I know I can talk about, it’s food.

If you leave your kids at home and go with some adults, you will enjoy yourself much, much more.  Crepes. Really, do I have to say more? Go for the crepes.  The menu itself isn’t too exciting. The martini’s had a soapy aftertaste.  Admittedly, I had eaten a small dinner at home with the kids before venturing out on our monthly ladies night out, so I wasn’t hungry.  The cheese plate was excellent, but very small.  Maybe in this day and age of over sized portions, that is a good thing, but when you are sharing an expensive cheese platter with 4  people, more than a slice of cheese is warranted.

We ordered the bistro medallions and they said they came with a creamy blue cheese fondue sauce. Not nearly blue cheesy enough.  The garlic mashed potatoes were bland and slightly watery.  The Gambero Pesto Pasta didn’t have near enough garlic in my taste.  The shrimp was well cooked and flavorful, though.

But as I said, the main reason for coming here? The crepes. I ordered the banana/Nutella crepe. You really can’t go wrong with Nutella.  I would eat Nutella on almost anything.  At $5.75, I could make these at home, but the ambiance, the friends, the world cup matches on the big screen made it worthwhile.

Dinner tonight will be hard to beat.  It was so good, I didn’t want to share any with the kids!!  I modified this recipe from the geniuses of the “Cook This, Not That”
series.

• 1 bag medium shrimp, peeled, de-veined and tails off
• 1 T olive oil
• 4 or 5 cloves garlic, minced
• Pinch of red pepper flakes (at your discretion, I like a lot)
• Juice and  zest of one lemon
• Chopped parsley
• Salt and pepper to taste

Heat olive oil in large skillet over medium heat.  Add garlic and red pepper flakes, cook about 30 seconds.  Add shrimp and cook until shrimp is pink and starts to caramelize.  Remove from heat and add lemon juice, zest, and parsley.  Serve over a bed of quinoa pilaf. (Recipe below.)

Pilaf recipe:

• I T olive oil
• 1 small onion, chopped finely
• 2 carrots, chopped finely
• 1 cup Quinoa
• 3 cups chicken or vegetable broth
• salt and pepper to taste

Rinse the Quinoa in cold water and drain.  Heat oil in medium saucepan.  Add onions and carrots and cook until soft.  Add Quinoa and cook for 3 minutes or so until Quinoa is golden brown and starts to smell nutty.  Add broth and bring to boil.  Reduce heat and simmer, covered, until all liquid is absorbed, about 20 minutes.  Season to taste.

Quinoa (pronounced keen-wa) is the new rice in our family.  It is high in protein, fiber, calcium, iron, and essential amino acids.  Quinoa cooks faster than brown rice and is much tastier, in my humble opinion.  It can also be substituted for oatmeal as a breakfast cereal.  Use it for any recipe you would normally eat with rice and you can’t go wrong.

We’ve got another loose one.  Which has since fallen out.  The tooth fairy must have had a really busy night and completely forgot about the tooth under the pillow.  She made up for it the next night, still with $1.00 but with an accompanying note that apologized for missing the night before.  What an understanding kid!

I buy the Flatout Healthy Grain bread at Costco (where else?) and stick in the oven to crisp it up a bit.  Then, add toppings galore.  Each family member gets to make their own so there is no arguing over cheese, pepperoni, meatballs, etc.

My favorite toppings? I place a very thin layer of sauce (usually store brand spaghetti sauce or jarred pizza sauce) some mozzarella cheese, thin sliced roma tomatoes, very thin sliced red onions, a sprinkling of italian seasoning, ground black pepper, garlic powder, and parmesan cheese.  If I have black olives in the house, I will add them, too.  Just bake it for about 8 to 10 minutes in the toaster or convection oven (there is really no need to turn on the oven when it is 110 degrees outside) and let sit for a few minutes.  Sometimes I will throw the broiler on for the last 2 or 3 minutes.  Then slice it up and dig in!

Want more veggies in your kids diets?  Mix up your own spaghetti sauce using pureed carrots, zucchini, spinach, etc.  At only 100 calories and 8 grams of fiber per Flatout wrap, you can’t go wrong!

The food? Not the greatest in the world, but worth it with the coupon and the summer rates and the fact that kids under 4 eat free.  All you can eat family style.  Ribs, chicken, and ham.  Dinner rolls, raisin bread, stuffing, gravy, green beans, baked beans, and coleslaw.  Cookies for dessert.   Both kids devoured the ham, which had a bit of a pineapple glaze on it.  The ribs were decent.  Sweet bbq sauce and the meat was tender, if a bit fatty.  The chicken comes with a heavy yellow gravy, but if you ask for the gravy on the side, the chicken was actually a nice baked chicken, moist, and with decent flavor.  The baked beans were tasty, if a bit sweet.  The coleslaw was excellent.  The dinner rolls were light and fluffy.  Lemonade, iced tea and water are complementary.

There is a side menu you can order from with steaks and prime rib that cost extra.  My sister had the prime rib and said it was very good.  One downside to the place is that if you ask for seconds on the dishes, you can’t bring food home in to go boxes.  Not sure the logic of that since they just throw the food out anyway, but thems the rules.

The Goldfield Ghost Town and Mine are just up the street and worth the drive if you make a day of it.

You can pan for gold, take a train ride, watch an old west gun fight, or just explore the town.  Details at http://www.goldfieldghosttown.com/

It’s worth the drive to see the sun setting on the Superstition Mountains and sit and eat a meal with family and friends.