Three Tens: A Christmas Spin

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I couldn’t resist sharing my Christmas Cycling Workout with all of you beautiful people. Plus, I’ve had several readers and friends let me know that they’ve repeatedly used some of my other Spin Workouts in a pinch.

Including one friend who pulled up Refined + Rugged on her iPhone and used my Thanksgiving ride as a workout for herself and a  group of friends one fine winter gym day! I couldn’t be more pleased.

Ride on!

This workout is broken into 3 BIG, HEAVY 10 minute hill climbs. The purpose here is definitely not speed. I’ve been reading a lot about indoor training for the outdoor season and it is simply a fact that you don’t need to KILL yourself all through the off-season to see results when the weather clears and you’re back outside.

In fact, putting in some long, low, and slow base miles can really insure that you will be ready for action when race season arrives, and keep you in stellar shape through the winter.

Ride on!

For this ride you will begin with very little resistance. You should add gear after your warm-up, and again before you do the 30 seconds on, 30 seconds off stands.

Then all you need to do is pick one, big, fat, hard gear (resistance level 8 or even 9 if we are referencing resistance levels 1-10. 1 being the least resistance, and 10 being the greatest.)

Once you hit that first hill, HOLD your heavy resistance through the 10 minutes. Plus at minute 4  you will stand for 1 minute, then saddle down for a seated PUSH for 1 minute, stand again for 1 minute, and then finish off the last 3 minutes of your slog, I mean climb.

3 Big 10s Profile

Warm-up 3 minute upper body stretch/spin out your legs

3 minutes of 30 seconds on, 30 seconds off pick-ups

3 minutes of 30 second stand, 30 seconds seated.

10 minute Heavy Resistance climb.

  • Stand at 4 minutes for 1 minute, then seated PUSH (like sprint but I can’t say sprint on a resistance that heavy!!!) for 1 minute, then stand for 1 more minute. Finish off your climb for the final 3 minutes.

Flush for 2 minutes.

10 minute Heavy Resistance climb.

  • Stand at 4 minutes for 1 minute, then seated PUSH (like sprint but I can’t say sprint on a resistance that heavy!!!) for 1 minute, then stand for 1 more minute. Finish off your climb for the final 3 minutes.

Flush for 2 minutes.

10 minute Heavy Resistance climb.

  • Stand after 4 minutes for 1 minute, then seated PUSH (like sprint but I can’t say sprint on a resistance that heavy!!!) for 1 minute, then stand for 1 more minute. Finish off your climb for the final 3 minutes.

Cool down! Way to RIDE!

XX, Megan

(Playlist begins with your warm-up song “Christmas is All Around”, by Billy Mack. Your first big hill begins with “Christmas Eve / Sarajevo 24/24”, by Trans-Siberian Orchestra.

*As a musical connoisseur, and someone who believes that music is both an ART and a WORK, I purchase ALL of the music that I listen to and play. I strongly urge you to do the same. I post these playlists so that you can get an idea of the music that rolls along with a great workout, but you can download that music for yourself and give the artist a hand up by purchasing their music!

Festive Flare

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More sweaters and scarves for a comfy (hopefully), cozy Saturday! We have a ski race (classic) for our oldest boy today. He’s been talking about it all week. So add a fat pom-pom beanie and Sorel boots to this outfit and you’ve got the proper picture.

I have some sparkly outfits coming up next week, but I wanted to share a comfortable combination before this weekend was out. Festive doesn’t always mean sequins and bows, festive can be cozy, too.

A thick knit, a bright pop, a dash of plaid, a little sparkle. You can mix it up any way you please on your personal style palate. Don’t be afraid to incorporate flare at any point– color, jewels, leopard, plaid, bright lip, arm bling, scarf– you choose.

Have a beautiful Saturday!

XX, Megan

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Cardigan Sweater: Joie (and here), Turtleneck: J.Crew, Trouser Jeans: Banana Republic (past season, similar, save, love), Flats: Madewell (sold out, similar, love these, save), Bag: J.Crew (similar), Sunglasses: Karen Walker Super Duper Strength, Earrings: J.Crew, Scarf: J.Crew Factory, Lips: Stila Beso

Daily Double: Cable Cable

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If you haven’t heard my mantra surrounding sweaters, I’ll spare you the extended version and just say that I love them. I love sweaters. This love has its base in my utter love and admiration for wool (yes, you can include cashmere here for sure).

I think wool is a wonder fiber, and I love how well it works to keep me warm all winter. Maybe someday I can be a wool ambassador. Life goals.

Wild, wonderful, wool! I’ll stop now before I further embarrass myself.

Have a beautiful Thursday, friends!

XX, Megan

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Sweater: Vince, Pants: J.Crew, Scarff: Banana Republic (similar), Bag: J.Crew (similar blush, love this one), Earrings: J.Crew, Shoes: Joe’s Jeans, Sunglasses: Ray-ban, Lips: Stila Stay All Day Liquid Lipstick in Dolce

Coconut Curry Shrimp with Quinoa

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This dish was absolutely delicious, and healthy to boot. With a little citrus kick from that lime, and a little bit of heat from the optional red pepper flakes it was the perfect meal for a family trying to fight off colds all around!

This meal comes from The Scramble, and I have to say that the unexpected twist of pureeing the tomato base was equal parts wonderful (when finished) and time consuming (read: a lot of in and out of the skillet).

All of that back and forth was worth it when the meal was complete. I even got a “WOW!” from the Mr.

This meal would be one I would serve for guests, and it might be a spicy and special alternative to a mainstream turkey, roast, or ham dinner for a Christmas Day Feast!

I hope you’ll all enjoy it as much as we did. I’ve also included the recipe for the Quinoa that The Scramble recommended with this dish.

XX, Megan

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Ingredients

1/2 cup shredded unsweetened coconut
2 Tbsp. canola or vegetable oil
1 red onion, diced
2 Tbsp. fresh ginger, peeled and chopped
1/2 tsp. kosher salt
1 Tbsp. curry powder
28 oz. diced tomatoes, with their liquid, or use 6 – 8 fresh tomatoes
1/2 cup light coconut milk (optional)
1 lb. large shrimp, peeled and deveined (preferably US or Canadian farmed or wild shrimp)
1/2 lime, juice only, about 1 Tbsp.
1/2 cup fresh cilantro, chopped

*1/2 tsp. Red pepper flakes (optional)

Directions

In a large heavy skillet, toast the coconut over medium heat, stirring often, until it is light brown, 2 – 3 minutes. Transfer the coconut to a small bowl and set it aside.

Wipe the skillet and heat 1 Tbsp. of the oil over medium heat. Sauté the onions, ginger and salt for 5 – 7 minutes until they are tender and translucent. Once they are soft, add the curry powder and stir it into the vegetables for about 1 minute.

Add the tomatoes and coconut milk (optional), and simmer for about 5 minutes. Transfer the mixture to a blender and puree it.

Rinse and dry the skillet or use a new pan. Heat the pan over medium to medium-high heat. When it’s hot, add the remaining oil, let the oil get hot, then add the shrimp.

Cook the shrimp without moving it for 2 minutes until it is partially cooked through and slightly browned on the bottom. Flip the shrimp and cook it on the other side until it turns pink, another 1 – 2 minutes.

Add the pureed sauce, lime juice and the cilantro to the pan with the shrimp, let the sauce heat through, and top it with the coconut. Serve it immediately over the quinoa, or refrigerate it for up to 2 days.

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Ingredients for the Complimentary Quinoa

1 cup quinoa
1 Tbsp. canola or vegetable oil
1/2 yellow onion, finely chopped
1 tsp. fresh ginger, peeled and finely chopped
1/2 green chili pepper, minced (optional)
1 tsp. turmeric
1/2 tsp. ground cumin
1/4 tsp. ground cinnamon
1/2 tsp. salt
1 cup frozen peas

Directions

Rinse the quinoa in a fine strainer. In a medium saucepan, heat the oil over medium heat and sauté the onions until they are translucent, about 5 minutes. Add the ginger, quinoa, chili peppers (optional), turmeric, cumin and cinnamon and stir for about 1 minute.

Add the salt and 1 3/4 cups water, bring it to a boil, cover, reduce the heat and simmer it for 15 minutes. Stir in the frozen peas and cover the pot for a few minutes to let them thaw. Serve it immediately or refrigerate it for up to 3 days.

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*The Scramble is a meal planning service to which you can subscribe here. For a fantastic price you will receive 8 weekly meals which means 8 recipes (main course plus a side dish), complete grocery list, the ability to tweak the number of people you are making for, and full nutrition facts.

PLUS tips as to how best to PREP your meal beforehand, add a punch of FLAVOR, and how to SLOW COOK almost every recipe if you’re especially slammed that night. This wonderful service really does live up to it’s name. You can come home at 6 p.m. and be sitting down to a DELICIOUS, HEALTHY, HOME COOKED meal by 6:30 p.m. most nights.

At Home Cookie Bar

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Oh my goodness! Get a load of this! Cookies! By the dozen! Well, really you can order them online (baked) by the dozen and the 2 dozens. Or you can track these babies down at any Harmon’s grocer, as well as the Whole Foods at Trolley Square, in SLC.

Or better still, these frozen dough balls come in ultra-adorable polka dot bags by the 1/2 dozen! So that’s six bake-at-home cookies from local super-entrepreneur RUBY SNAP! Three for you, and three for your husband to split with the kids, I say.

Yum! Oh! Ah! What fun!

Where to begin. At the beginning, I suppose! The year was 2011. The season was Christmas. Our first Christmas living here in the mountains to be precise.

The occasion was a family Christmas party. My sister and brother-in-law arrived with a bag. Several bags and a long box, and lots of little boxes if I remember correctly. Bags and boxes all covered with red polk dots.

They were all Ruby Snap Cookies! The most delectable cookies we have ever encountered! Who knows how many cookies I ate the night of that party. Too many, I’m sure.

Ruby Snap, at one time known as My Dough Girl, my sister tells me. Was started by Ruby herself. I don’t know more of the history, only that she continues to make cookie history with her incredible cookie recipes.

Each Ruby Snap cookie is named after a pinup girl of Ruby’s creation. For example, Penelope, is Ruby’s to-die-for peanut butter cookie. Margo, a chocolate cinnamon dough lightly sugared with a molten chocolate laced with peppermint center, is my favorite.

Dottie is December’s special gal with rich chocolate sour cream dough and peppermint buttercream frosting.

Fast forward four Christmases later, today, and we still hanker after Ruby Snap cookies during the Holiday season. But alas, we don’t make it out of little *hamlet enough to get to Ruby’s Headquarters for her fresh baked cocaine creations (kidding about the cocaine, but they are ridiculously addicting! Watch out!!)!

So instead we decided to throw our own little Ruby Snap Cookie Bar! I picked up an assortment (plus like 15 bags for friends) of Ruby’s frozen dough balls.

On a whim we invited friends for a party, preheated our oven to 350, let everyone choose their favorite GIRL, and the rest is HISTORY! I believe this particular night we enjoyed Virginia, Dottie, Trudy, Scarlett, and Margo. Ruby’s entire Menu is available HERE.

Happy eats!

XX, Megan

*Since writing this post I have learned that Ruby Snap cookies actually ARE fresh baked in my hometown. At Dottie’s Kolaches! 95 South Main Street in Heber, UT. 

BAKING TIP! DIRECTLY FROM RUBY VIA HER WEBSITE!
When baking your RubySnap pre-portioned frozen cookies at home: REMEMBER! All ovens vary! Look for the “indications” instructions on the back of the freezer bag on how to bake by sight.

Your oven may take 14 minutes if it operates at a higher heat, or 20 minutes if it operates at a lower heat. 350 is not always 350 degrees. So, we give you clues, such as, baked cookies should be domed shaped like a muffin top, with gentle stretch mark, no cracks, and a dry surface and golden blonde in color.

That is when your cookie is done. We don’t want you eating a hockey puck, or globby glue. It is done when the cookie looks like the description on the bag.

Today I am baking in St. George for #Harmons Grocery Stores and I had to set the oven to 365 and bake for 20 minutes. That is your example, no two oven are created equal. HAPPY BAKING!