12 minute HIIT workout

12 minute hiit 20140723 thumbnail

Wow this one was a tough one! I’ve been wanting to do more cardio lately, as I have a 5K race coming up in August and honestly I need to more more high intensity cardio rather than just spinning which I seem to have a lot of lately. If you try this workout you’ll see that all you need is 12-15 minutes! Seriously, just workout as  hard as you can in those 12 minutes and you are DONE. I was a hot sweaty mess after this workout, though I was doing it outside in 97 ° beautiful sunshine! The HIIT should help with my swimming too, so BONUS!

The workout has 4 exercises, each having 45 seconds of work followed by 15 seconds of ‘rest’ which is really just a transition time between exercises. Remember if you want to get the videos straight away subscribe to my youtube channel!  The full video is below:

Workout Breakdown:

The first exercise is JUMP ROPE, or as we call it in England skipping. I’m using a beaded Jump Rope which you can get pretty cheap on Amazon or Target. The one I used is the Gold’s Gym brand, which I got from Walmart for around $10.

12 minute hiit 20140723 jumprope


Next up is the PIKE PUSH UP. This is a great body weight exercise for the shoulders. The shoulders get a workout in a regular push up the medial deltoids and lats really come alive in this one. Basically you’re in an upturned “V’ position, long arms and legs. Butt stays nice and high while you lower the crown of your head to the floor.

12 minute hiit 20140723 pike push up


From shoulder burn to leg burn, we go into SQUAT JUMPS. 45s of these seems like forever!!! Sit back into the squat, touching the floor if possible, then explode up jumping into the air reaching the arms up.

12 minute hiit 20140723 jump squat


Lastly there are BURPEE JACKS. Like a regular burpee you come down to the floor, and jump the legs back into a plank. There you do a plank jack, jumping the legs out and in. Then jump the legs back in, come to standing and do a regular jumping jack. So there are two jacks per burpee.

12 minute hiit 20140723 burpee jacks


Repeat each exercise for 45s each, and 3 sets. and that is this weeks workout! Let me know what you think in the comments!

Meatless Monday: Mixed Vegetables and Rice Bowl

Meatless Monday is BACK! I’ve missed a couple of weeks but here today and ready to catch up. Each week I want to either do a review or recipe and today we have a recipe!!! I know… go me! I’ve been inspired by instagram and pinterest. I’m a simple cook, I like things quick and easy so this mixed vegetable bowl with rice is perfect and takes less than 15 minutes, with a bit of prep.

MM - veg bowl and rice July 2014 2

I like things in one bowl as it reminds me of the veggie bowls at Veggie Grill, plus less washing up!!! I’m all for less washing up! Usually I’ll cook a bigger batch of rice the day before and refrigerate it so I can make this even quicker. That cuts the cooking time half, so I’m all about that ;) When I’m hungry don’t get in my way!!!!

Mixed Vegetable & Rice Bowl
Serves 2
Delicious hearty vegetables, mixed with lentils and rice.
Write a review
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
1046 calories
195 g
1 g
7 g
53 g
1 g
929 g
776 g
18 g
0 g
5 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 1046
Calories from Fat 64
% Daily Value *
Total Fat 7g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 1mg
Sodium 776mg
Total Carbohydrates 195g
Dietary Fiber 51g
Sugars 18g
Protein 53g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the rice
  1. 1 cup Rice
  2. 1 cup water
  3. 1 cup vegetable broth
For the vegetables
  1. 1 1/2 cups pre-cooked lentils
  2. 2 zucchini
  3. 2 cups spinach
  4. 1 1/2 cups mushrooms
  5. 1/2 bell pepper
  6. 1 cup corn
  7. 1/2 cup Low sodium, no fat marinara sauce
  8. Sesame seeds to garnish
  1. Cook rice in rice cooker with water and broth.
  2. Cut zucchini, spinach, mushrooms and pepper into pieces, add to pan with the corn and cook with a little water for about 5 minutes, until zucchini is cooked through.
  3. Add lentils to warm through.
  4. Add the marina to the pan mixing thoroughly.
  5. Prepare bowl, putting serving of rice to one side and vegetable/lentil mixture on the other side. Garnish with sesame seeds..
  1. To save time, cook rice the day before and refrigerate until needed. Reheat in microwave, adding a few tablespoons of water to prevent drying out.
Work Out With Di http://www.workoutwithdi.com/


MM - veg bowl and rice July 2014 1


What do you think of the recipe format? I added a plug in to make things look a little better. Still playing around with some new things so bear in mind fonts/colors/themes are gonna be changing while I find something I like. Let me know if you try the recipe I’m always eager to hear what people think. Also I buy pretty much everything from the local farm, or Trader Joes. So the precooked lentils and marinara are Trader Joes.


Grocery Shopping July

Damn it’s been a while! I haven’t updated this since JUNE came to an end. Thankfully I did keep all my receipts on the fridge so I have my weekly totals to fill in. Rather than do a boring long update on everything I bought the last few weeks I’m just going to do LAST WEEK and then just add the totals for week one and two.

Friday 11th July – Trader Joes $36.76

  • Beets
  • Lentils
  • Mushrooms x3
  • Spinach
  • Romaine lettuce
  • Iceberg lettuce
  • Oatmeal
  • OJ
  • Tofurkey slices
  • Tofurkey sausage
  • Peanut Butter
  • cranberry juice

Tuesday 15th July – Trader Joes $75.41

  • Mushrooms
  • zucchini
  • almond milk
  • OJ
  • Choc Soy milk x2
  • Cabbage
  • green onions
  • celery
  • Russet potatoes
  • Apples
  • Bell pepper
  • Carrots
  • Cashews
  • peanuts
  • Olive oil wrap
  • fries
  • corn x2
  • peas
  • mango slices
  • hummus
  • crushed garlic
  • grapeseed oil
  • lychee
  • watermelon
  • bananas
  • bread

All in all I’m on budget for the month IF I could just get my ass in gear and make food from scratch! Right now I am cooking soup so that’s something but more cooking needs to be done. I want to get waffles done and frozen again, and start doing pancakes too. More cooking needs to be going on my kitchen!!!

Weekly Totals – Goal $87 week.

July = $

Week 3 = $112.17

Week 2 = $71.51

Week 1 = $106.83 

June = $349.83

Week 4 = $83.73

Week 3 = $104.02

Week 2 = $00.00

Week 1 = $162.08

May = $412.96

April = $389.98

March = $330.97

February = $347.49

January = $395.87


Are you meat free on Mondays?

Project Life 2014 week 28 - busy life


Whoa. Crazy week! I was so busy that I totally spaced out on my weekly Skype chat with my parents Tuesday morning!!! It was just one of those mornings and I’d arranged to get Pixel in at the vet (ear infection) and I just totally forgot. Somedays just end up crazy round here. Doesn’t help with the work we’ve been having done that I’m out of my routine as far as having garden/sun time.projectlife2014-week 28

This week was busy, yet we didn’t really get much done. I think it’s just one of those weeks that flew by in the blink of an eye, kwim? We got some swimming done Monday and Wednesday and even though I was tired I challenged myself to push Wednesday and beat my Monday time. Breast stroke is still swimming but I need to get in one or two solid days of freestyle/crawl aside from the weekend lessons. I love this photo of me and Pixel. He gets in some weird positions!

projectlife2014-week 28A

We went to Hugo’s for date night and I opted to try the meatloaf, but instead of the tofu I had veg patty instead and it was awesome. Definitely having this again. I also tried dried mango from Trader Joes, man that’s good! I picked up the parking permit for the RV while we had the concrete poured on the driveway. The chicks are growing. It won’t be long till they are grown and leave the nest. Around 12-19 days after hatching.

projectlife2014-week 28B

We got an email regarding the head mics at Golds. Basically advising us to get our own headsets at $100 a piece. Instead I did some research and got one for $40 on Amazon and it’s perfect :) Saved myself a bunch of money. Also while at the vet with Pixel for his ear I noticed a sheet of paper about dog aging. Sky is officially a geriatric!!! She’s been slow this week and had more bad days than good but still eager to go for walks, and to the park. She sleeps a lot though, and the heat isn’t really helping.

Blog posts this week:

I’ve made some decisions regarding the rest of 2014. The major one is that I’m not planning on taking any college courses in fall. This is because I’m going to take the fall and work on the blog, my online training programs, and writing projects. This is something I’ve been saying I’d do for a while but it’s just time. I need to focus on MY business and promotion. I’ll be going to IDEA in 3 weeks so I know I’ll come back from there with TONS of health and fitness inspiration and motivation to get this blog up and onto the next level! So don’t be surprised to see things move around over the next few weeks/months ;)

 8 minute core workout

TBT Peanut butter kongs

Playlist bodypump 90 & cxworx 15

One Little Word 2014 – Thrive

I mentioned a while ago that I wanted to include the OLW posts into project life and never got around to it, I wanted to keep it here so it was in my mind and I could reflect on my word each week and how I’d thrived.

  • Yoga – after not being well last week I had a completely different experience this class :) Felt GOOD!
  • Making decisions to THRIVE moving forward
  • Date night – always enjoy this! Good food with the goofball I married
  • Feeling healthy after last week.
  • Ready to move into the 2nd half of 2014.

Blog Stats

I thought it would be interesting to share some search terms that people found my blog from, so here are some interesting search stats for the last 7 days:

gardens by di thousand oaks – I have plans to share my gardening project again. Right now I have tomatoes, eggplant, peppers and okra growing. As well as oranges on the tree. My plan is to do one update a month.

pkd recipe for fresh kale – one of my plans for the future of the blog is to include more recipes, for vegans, for PKD patients and for anyone wanting a healthier lifestyle.

cap medicine ball review – I have more medicine ball reviews coming, and a grip review. I’ll be reviewing more products in the upcoming months too!

deramaxx for dog bee sting – Sky had deramaxx for her hips/back. I’m trying to keep her off meds as long as possible as they make her dopey! She sleeps enough already!

leg exercise beachball – I did two beachball workouts, go to my workouts tab. I’ll be organizing things better soon!

goodlife cxworx tracklist – new tracklists went up last weekend!

i want to be a zumba instructor but i cant afford it – call it something else.

More project life every Sunday!




Playlists for Bodypump 90 and Cxworx 15


It’s LAUNCH day for Les Mills programs at Golds Gym So Cal. I’m glad I waited till I’d taught this release to post this as I wasn’t loving this release but from the feedback I got yesterday I guess it was a hit with the members!!! As with all releases there is good and bad. I wasn’t sold on the partial ranges in this releases but it does switch things up so that’s good I guess?The playlist is below, and the full tracklist is available on iTunes.


bodypump 90

Warm up –  You make me : Avicii   Amazon/iTunes

Squats –  What Now : Rihanna   Amazon/iTunes

Chest –   Conquistador : Thirty Seconds to Mars   Amazon/iTunes

Back – Promises : Nero   Amazon/iTunes

Triceps –   Walk of Shame : P!nk   Amazon/iTunes

Biceps –  Miss Jackson :  Panic at the disco   Amazon/iTunes

Lunges –  Stay the night : Zedd & Hayley Williams  Amazon/iTunes

Shoulders – Thumbs Up [for rock n roll] kill the noise remix : Kill the noise & Feed me   Amazon/iTunes

Core –  Something I need : One Republic   Amazon/iTunes

Stretch –   How you Remind Me : Nickleback   Amazon/iTunes


I have to say that this is a hit and miss release for me. Sometimes the old ones are the best and we all have tracks we go back to playlist after playlist, because they WORK or are just FUN! This release IMO is saved only by track 2 and 5. The warm up is ok, same stuff at previous releases…. but 3, 4 and 6 are gone after 2 weeks for me. Track 3 is just so-so, but there are better tracks from older releases, track 4 is a great catchy song  but terrible choreography. Not sure what Dan and Susan were thinking with that one? Track 6 honestly those standing rows etc just don’t work for the average class member. Let’s go back to the old track 6′s of release 3 please! The playlist is below, and the full tracklist is available on iTunes.


cxworx 15


Warm Up – Counting stars:One Republic    Amazon/iTunes

Core strength 1 –  Spectrum:Zedd feat Matthew Koma   Amazon/iTunes

Standing strength 1 – A light that never comes:Linkin Park    Amazon /iTunes

Standing strength 2 –  Acapella: Karmin    Amazon/iTunes

Core strength 2 – Hello: Stafford Brothers feat Lil Wayne, Christina Milan   Amazon/iTunes

Core strength 3 - Hold on we’re going Home: Drake   Amazon/iTunes




What did you think of the new releases?

TBT - PBK - peanut butter kongs

I’m not sure when or why Bob and I started abbreviating frequently used words but it became a ‘thing’ and one of those is the PBK, or peanut butter kongs. Maybe it was a way to say things without the dogs getting excited? I’m not sure but they sure love their PBK. I’ve written about the Kong toys before here and filling here, but if you have a dog and don’t have a Kong go to Amazon now and buy one! Seriously so fun. Anyway onto the throwback Thursday which this takes us back to July 2005 and the first month I got my Panasonic Lumix, handily I had 2 photogenic subjects that just needed something to keep them busy while I snapped some photos.

july 2005 river 1

River loved her Kong. She’d just sit for AGES licking, constantly licking. Sky always tried to bite her way into the Kong but River ‘got it’. Slow down, take your time and savor the moment :)

july 2005 river 2

Talk about funny face!  Sometimes you just get weird photos when you have dogs :)

july 2005 river 3

Sky was always more reserved with food. Not anymore though since we got Pixel, because she knows if she doesn’t take it, he will! It didn’t take her long to figure it out though. The black things meant GOOD STUFF!

july 2005 sky 4

Unfortunately it was always gone too quickly for her liking!

july 2005 sky 5

Peanut butter is tongue smacking good though!

july 2005 sky 6

8 minute core workout!

8 minute corel workout 20140716 thumbnail


Hi Guys! I’ve been quiet the last couple of days because, well… life! I had blog posts ‘planned’ but just didn’t get around to actually writing them. Story of my life lately! I know a few people are owed emails too, I’m planning on catching up with those Thursday. Until then it’s WORKOUT WEDNESDAY! I got out yesterday afternoon to do my workout and it was HOT. Seriously the weather here has been INSANE. On the plus side my tan is coming along nicely, I have swimsuit tanlines from all the swimming we’ve been doing!

The workout has 45 seconds of work followed by 15 seconds of rest. There are 4 exercises, though a few are repeated as they are single side exercises. Remember if you want to get the videos straight away subscribe to my youtube channel!  The full video is below:

Workout Breakdown:

The first exercise is a HI-LO PLANK Start in a low plank position with your elbows under your shoulders, and feet shoulder width apart. Engage the core and replace the elbows with the hands, coming into a high plank position. Imagine you are marching with the hands/elbows. Aim for as little movement in the hips as possible .

8 minute corel workout 20140716 plank

After the hi-lo plank is an OBLIQUE CRUNCH, coming over to one side, knees and hips stacked in front and knees bent to 90°. Arm nearest the floor is extended at shoulder height. Top hand to the temple then crunch up the top shoulder to top hip. So the same side should and hip try to meet. When returning bring the shoulder almost all the way back down to get the full range of movement.

8 minute corel workout 20140716 ob crunch

The third move is a SIDE PLANK WITH KNEE LIFT. Set up the side plank with the hand under the shoulder. Legs are extended out with the top leg in front of the bottom leg. Top arm extended up and hips lifted away from the floor. Bend the bottom leg and bring the knee into the chest trying not to move the hips or shoulders.

8 minute corel workout 20140716 side plank

 Lastly we have a V-SIT WITH ALTERNATING LEG EXTENSION. Sitting on your butt, spine long, abs engaged, holding under the thighs. Lean back extending the arms, then lift the feet a few inches off the floor. You have the option to continue holding the thighs or extend the arms forward, then extend alternating legs to challenge your balance and core strength.

8 minute corel workout 20140716 vsit


I got some new workout toys this month so I’ll be using those soon in videos and hopefully doing more videos in general!

Project Life 2014 week 27 - yardwork



Week 27 for project life means officially over half way through 2014 which is a scary thought! It also means 1/2 the way through the Summer semester at college, and one more week till the new Les Mills launches at Golds Gym! Where the hell is time going? So Project Life week 27 is here!

projectlife2014-week 27

Week 27 I got some new things from Trader Joes, namely this pineapple juice. I’m trying to get more fruits and veg into my diet. Yep I know I’m vegan and shouldn’t be struggling with that BUT eating lots of fresh veggies means I get less calories, and juice is a good way to get calories on the go! I’ve mentioned we’re having work done on the front yard. This week they put in a retaining wall and installed gravel on the curb strip.

projectlife2014-week 27A

Monday night I wasn’t too well, kidney swollen and some pain :( So I sat out on our swim. Booo! Honestly haven’t been 100% since but getting there. I’m not sure if it’s related to getting less sleep lately or just a bug. Either way it’s a good reminder to refocus on eating well, being active, and having fun. We finally got to use the blocks we bought for getting the RV on/off the driveway but need to buy a few more.

projectlife2014-week 27B

The work on the yard has meant that the dogs aren’t getting outside as much. Pixel is NOT happy! The guys are traipsing front and back and gates get left open and I’m not taking the chance of either dog walking off. The noise is what bothers Pixel most, so much that he’s taken to abandoning his ‘spot’ behind my couch seat in favor of sitting on the door mat. This isn’t our inside doormat but one I got to put in the RV. I put it down to gather stuff up and make one trip to the RV… well someone decided it’s HIS mat now! Silly puppy!


Blog posts this week:

Improving your posture with LUMO back

12 minute beach ball workout

TBT finches nesting

One Little Word 2014 – Thrive

I mentioned a while ago that I wanted to include the OLW posts into project life and never got around to it, I wanted to keep it here so it was in my mind and I could reflect on my word each week and how I’d thrived.

  • Yoga – had a great class Wednesday with Dafna, really enjoying it!
  • Giving myself rest days
  • Listening to my body
  • Drinking lots of water
  • Having FUN!

Blog Stats

I thought it would be interesting to share some search terms that people found my blog from, so here are some interesting search stats for the last 7 days:

Why UP24 on non-dominant arm – because we tend to use our dominant arm a LOT during the day, brushing teeth etc. Try it. You’ll see it’s super easy to get those steps in on your dominant arm rather than non-dominant arm! Therefore it’s not a reliable indicator of activity.

Swimmer thighs – hahahaha. What are swimmer thighs?

She one fitness – no idea!

PKD hummus recipe - Currently I’m buying the Mediterranean hummus from Trader Joes, but hoping to start making my own soon instead.

Opera body pump – There was one opera track as the cool down, Time to Say Goodbye by Il Divo.

More project life every Sunday!

TBT - house finches nesting 2005

I missed Throwback Thursday last week but this week I decided to go back to my photo’s from 2005 and of some birds, house finch, we had nesting in our patio cover. Why? Well they came back year after year, and although they surely couldn’t have been the same pair? Well they can live to the ripe old age of 11 so who knows? However we now have a nesting pair on top of our front porch light… in fact the four eggs hatched this week… and all that made me think of the photo’s I took of the patio pair so I thought I’d share those pics today :) I’ll share some of the new chicks soon.

The average house finch lays 1-6 eggs so we were average with 4 in our brood, and we have 4 again in the nest we have now. They chicks are an ugly-cute. Totally naked, no feathers just pink wrinkly ;) We had four chicks hatch, so 100% success!

birds nest july 2005 B

The male finch has the red head markings, as with most birds its the male that’s the one that does all the work to find a mate ;) Anyway here is Daddy finch feeding the chicks.

birds nest july 2005 A

Initially things are quiet, and clean. Then like humans they grow, they get noisy and messy! Within a week the nest was full of downy feathers and poop! Yep inside this mess of a nest were 4 noisy chicks!

birds nest july 2005 C

As with all animals one is the leader and here is ours. The first for the food, the noisy one and the one willing for photographs ;) This was before we lost two of the chicks. I found one on the floor, dead, and the other River brought into the house which as the nest was 8ft off the ground no way she got that herself. I wouldn’t put it past this strong chick to elbow the other two out the nest!

birds nest july 2005 D

Even as the days passed he still yelled for more food. Mom and Dad could barely keep up! At the time I didn’t know that House Finches are almost exclusively vegan, eating mostly seeds, even their chicks. So I’ll be putting a small feeder with seeds out this week so those chicks get fed and fat and OUT of here. By the time their nesting was done (12-19 days) there was only one chick left, the big noisy fat one.

birds nest july 2005 E



The eggs we now have hatched this week, and right now they are at the quiet stage. I’ll have some sesame and sunflower seeds that I’ll be putting out for the parents soon, once I move the bird feeder to round the front. Though I’m not sure that will get used as we have workmen on the front yard right now…. at least I tried!

12 minute beach ball workout

12 minute beachball workout 20140709 thumbnailLast week I did something SUPER smart! I recorded TWO workouts, and it was a good job as I’ve had little opportunity to get a workout done as we have workmen doing some hard landscaping in our yard. Sometimes I amaze myself with my ideas ;) Seriously though I did two as it’s something I wanted to get ahead with and this week was the PERFECT reason why… I don’t want the workmen to think I’m any crazier than they already think I am ;)

The workout has 45 seconds of work followed by 15 seconds of rest, 5 exercises, and 3 rounds/sets of work for a total of 15 minutes! As always if you have longer then workout longer! Just repeat till you run out of time. Or alternatively combine with last weeks beachball workoutRemember if you want to get the videos straight away subscribe to my youtube channel!  The full video is below:

Workout Breakdown:

The first exercise is ALTERNATING FORWARD LUNGE WITH ROTATION. Standing with feet hip distance apart, holding the beachball with arms out at shoulder height. Step the right leg into a lunge, bending both knees 90°. Hold down, rotate the ball to the right side, then return to center, and return to standing.

12 minute beachball workout 20140709 lunges

Exercise two is a REVERSE CURL, or reverse crunch, heels to the heavens… whichever. Lying on your back, with ball between legs, either arms down by the sides, out to a “T” or across the chest. In a controlled movement raise the hips up, lifting the feet skywards.

12 minute beachball workout 20140709 reverse curl

The third move is WINDSHIELD WIPERS. Start with the ball between knees, lying on your back. Knees over the hips bent at 90° and arms outstretched into a “T”. Anchoring the shoulder DOWN to the floor, rotate through the waist so the legs go down to the right side 45°, controlling the movement return to starting position and repeat to left.

12 minute beachball workout 20140709 windshield wipers

Finally BUTT LIFTS. This is great for hamstrings and glutes. Place ball between shins, and lie face down, resting forehead on your hands. Squeezing the ball, lift the knees and thighs up off the floor, then lower.

12 minute beachball workout 20140709 buttlifts

Enjoy the workout! I’ll hopefully see you next week if I can get a workout in! Fingers crossed!


Improving your posture with Lumo Back

Lower back pain affects 85% of the population at some point in their lives. Being active and a healthy weight can help alleviate the pain, and a big part of managing back pain is improving posture. One new way to improve posture is a LUMO back monitor. This is a band you wear comfortably under your clothes, it monitors your posture and coaches you to improve your posture throughout the day. If you slouch it gently vibrates  to remind you to think about your posture. Lumo back promotions offer great deals to get LUMO back at discounted prices!

lumo-back 1

LUMO back whilst giving that gentle nudge to to coach you on your posture, it also serves as an activity and sleep tracker with a free mobile app. The mobile app lets you track your progress over time. The app also shows you your straight vs slouch time as well as your sit vs active tracking.

lumo-back 2

If you’re wondering about what your posture SHOULD look like I’ve posted a quick ‘how-to” below, you’ll be surprised as to how different it FEELS and how quickly you get tired being in good posture because we’re just not used to sitting and standing correctly anymore.

 lumo-back 3

  1. Sit slightly forward in your chair, ideally having your knees slightly below your hips
  2. Rotate pelvis forward and lift your chest up
  3. Maintaining this position, contract your core and keep the shoulders back and down.



lumo-back 4


  1. Stand with feet shoulder width apart
  2. Chest lifted, shoulders down and back with palms facing the body
  3. Eyes level, chin in, engage glutes/abs.

The great thing with LUMO back is you control the buzz… hahaha ok you get to choose a pulse until you correct your posture or just buzz once as a reminder. Now there are always going to be  times when we cannot have good posture, for example driving! LUMO back has a handy ‘car mode’ to keep this separate from your posture score.

If you’re suffering with back pain caused by poor posture LUMO back may be the product you’re looking for!






***This is a sponsored blog post***