Friday, September 9, 2011
New Blog
Hungryfitness.com
Thanks for reading.
-Michaela
Wednesday, September 7, 2011
My favorite season: FALL
It’s almost fall (September 23rd it’s official) and nothing gets me motivated like a seasonal change. (not to mention, my birthday is in the fall and fun holidays, so it really is my favorite time of year ) I just mapped out my new fall workout program and I’m REALLY excited. I’m kind of a nerd in that I love writing down plans and checking things off and all that. :) I’m going to start the Monday after fall begins (September 26th)-I have my first marathon next weekend and my first crossfit competition the following weekend. So I think the Monday after that will be a good time to start fresh.
I have enjoyed the marathon training, but I’m ready for less duration and higher intensity training now (it’s what I’m best at and it’s WAY more fun). I also recently started working out at Wasatch Crossfit and LOVE the Crossfit world and have only been able to dedicate one or two times per week to this due to the heavy running schedule I’ve had. So I’m extremely excited to finally dedicate the majority of my workouts to Crossfit and see where I can go with this sport and what benefits I see from this workout style. I’m looking forward to getting to know more people in the Crossfit community at my gym and immersing myself in the culture (those of you who do Crossfit know what I’m talking about) as well.
I also start my 8-week boot camp series in a week, so I’m going to keep that in my schedule as well. It’s an AWESOME class taught by my good friend Kelly Sivulich and my hubby Craig at Crossroads Fitness in Ogden. I like this class because I get feedback on my food journals and am guaranteed an INTENSE, awesome workout once a week. It is sort of like multiple crossfit workouts strung together (for a 1.5hr workout) I love it. Anyway, here is to new goals, new beginnings and a new season (my favorite season)-FALL. Good luck to you and your workout goals for the rest of the year!
My Weekly Plan:
Monday: evening: Crossfit WOD + 2 mile run
Tuesday:morning: spin (at my other gym) evening: Crossfit WOD (if I'm not dead)
Wednesday: morning: Bootcamp (at my other gym)
Thursday: evening: Olympic Lifting Class and Crossfit Yoga
Friday: evening: Crossfit WOD + 2 mile run
Saturday: 2-5 mile run
Does anyone else have a new fall schedule they are starting up? What are your goals? Fill me in.
-michaela
Thursday, September 1, 2011
Kickin' Cobb Salad
I absolutely love Cobb Salad. We had Craig's family over for dinner yesterday and I tossed this together. It was so easy and fast and did I mention I love Cobb Salad??? :) It was really good.
Servings: 8
Ingredients:
6 eggs (three egg-whites only)
9 pieces turkey bacon
dash garlic powder (optional)
2-3 avocados
8 oz kalamata olives
4-5 roma tomatoes
6 oz feta cheese
2 medium heads romaine or green leaf lettuce
1/2 cup balsamic vinegar
4 tsp olive oil
2 lemons or 1/4 cup lemon juice
2 cloves garlic
4 tsp dijon mustard
4 tsp raw honey
salt
pepper
Directions:
-fill sauce pan with cold water and bring eggs to boil. Once boiled, remove from stove and cover for 12 minutes. Rinse with cool water, peel and cut up eggs to place in salad, keeping only half of the yokes.
-Heat oven to Broil. Place turkey bacon on cooking sheet and season with salt, pepper, and a tad garlic powder. Heat in oven for about 8 minutes until almost cooked on one side, flip bacon and cook for another 5-8 minutes or until desired crispiness ( I like them REALLY crispy). When finished cut into small pieces.
-Get large bowl or platter and lay lettuce in it.Chop tomatoes,avocados and add those, eggs, bacon, feta cheese, olives, to lettuce.
-Get small bowl and wisk together olive oil, balsamic vinegar, garlic, lemon juice, dijon and honey. Pour on top of salad and serve!
Tuesday, August 30, 2011
Rosemary Balsamic Chicken and Veggies-Slowcooker Style
 |
| Courtesy of Clean Eating Magazine |
Serves: 8
Hands-on time: 20-30 minutes
Total time: 4 1/2 - 8 1/2 hours, depending on slow cooker setting.
INGREDIENTS:
- Olive oil cooking spray
- 6 4-oz boneless, skinless chicken breasts
- 1/3 cup balsamic vinegar
- 2 tsp dried rosemary
- 2 tsp low-sodium soy sauce
- 1 tsp Sucanat
- 2 medium zucchini, sliced
- 2 medium yellow squash, sliced
- 6 oz sliced white mushrooms
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 1 red onion, peeled and cut into chunks
- 1 head garlic, peeled and separated into cloves
- 2 cups finely chopped kale
INSTRUCTIONS:
- Remove lid from slow cooker, mist interior with cooking spray and place chicken inside.
- In a medium bowl, whisk vinegar, rosemary, soy sauce and Sucanat. Add remaining ingredients, except for kale, and stir well to coat.
- Pour vegetable-sauce mixture into slow cooker, over top of chicken. Cover and cook on low for 6 to 8 hours, or on high for 4 to 5. One hour before serving, stir in kale and replace cover. Before plating, use a fork to lightly shred chicken in the slow cooker. Serve over brown rice, quinoa or whole-wheat angel hair pasta.(I used quinoa and cooked it in chicken stock)
Nutrients per 1-cup serving: Calories: 144, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 13 g, Fiber: 3 g, Sugars: 4 g, Protein: 14 g, Sodium: 93 mg, Cholesterol: 37 mg
Thursday, August 25, 2011
September Food Journals
Starting tomorrow I'm going to be back on my food journals. I start my boot camp classes up again the week of September 18th, so I'm going to try to keep track of my meals on here until then. Fall is a great time to get back on track from all of the parties and temptations during summer! It's also good to learn some self control before the craziness of the holidays! :) I have had interest from people on what I usually eat along with questions on snack ideas, etc. So i thought this would be a good place to provide examples. Let me know if you want to see anything else, or have any questions!
-Michaela
My personal Eating Goals:
- Eat 5-6x per day
- Be better at measuring my portions!
- Eat fresh vegetables/fruits 5-6x per day
- Combine lean protein and complex carbs for every meal
- Drink 8 cups of water per day (no diet soda or juice!)
- Never miss breakfast
- Consume healthy fats, avoid saturated
- No white breads or sugars
- Allow myself 2 cheat meals on weekends
- No food after 9pm
- Take my vitamins daily
Tuesday, August 23, 2011
Protein Packed Sausage and Veggie Frittata
Sorry it has been forever since I have posted! It has been a hectic summer! I'm glad fall is approaching though, and we can get back to our regular postings of 3-4 times per week. I'm excited for a new season of cooking and working out! Below is a little breakfast goodie I thought up this morning. I have never attempted a frittata before, and I'm happy to say it turned out really well! We'll definitely be having this again for breakfast soon!
- 6 eggs
- 4 egg whites
- 3.5 small links "nitrate and msg free" chicken sausage (i used andouille style)
- 3/4 cup diced mushrooms
- 1 cup diced broccoli
- 1/2 cup lowfat milk
- 4 oz cheese (I used Swiss, but Parmesan would be good too!)
- Preheat oven to broil
- In bowl mix eggs and milk and set aside
- In oven safe skillet, spray pan with olive oil, and saute sausage, broccoli, mushrooms on med-high heat.
- Pour egg mixture over sausage, broccoli and mushrooms
- Sprinkle cheese on top of eggs and cook for a few minutes until eggs set
- Place skillet in oven on broil for about 5 minutes until browned
- Enjoy!!!
Nutrition Information:
Calories: 288
Fat: 15.3g
Saturated: 4.4g
Polunsaturated: 1.9g
Monounsaturated: 4.4g
Protein: 32g
Carbs: 5.3
Sodium: 234mg
Potassium: 321mg
Tuesday, July 19, 2011
Triple Chocolate Protein Shake
Ingredients:
1/2 serving chocolate whey protein
1/2 cup chocolate almond milk (use water if you want to eliminate the sugar)
1 TB unsweetened dark cocoa powder
1 TB almond butter (you can use PB if you like)
Ice cubes
Directions:
Blend ingredients and enjoy!
Monday, July 11, 2011
What makes a nice butt (this article is for the ladies)
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| Erin Stern-Michaela's favorite IFBB Figure pro |
Four contributing factors to a nice backside:
-Lean waist (we'll address this many more times down the road through eating and proper core training)
-toned inner/outer thigh
-toned hamstring
-development (hypertrophy) of gluteus muscles
We feel like it will be most beneficial to list our top pics for perfecting each of these areas of your body. Mix them in one by one in your lower body routine, or feel free to compile them all together for an all-around backside workout.
Inner/outer thighs:
-Sumo Deadlifts (Go heavy, where failure is between 8-10 reps)
Description: Feet shoulder width apart, pointing outward. Squat down, grab bar, with hands inbetween legs. Keep back straight, and pull bar up so hands are at waist, stand up with hips forward and chest out. Push hips back, bend knees to set weight down, and repeat.
-45degree Lunges (10-15 reps-hold 10-20lb dumbbells in each hand)
Description: Instead of stepping straight forward, step out and back at 45degree angle.
Hamstrings:
-Straight Leg Deadlift (Go med-heavy where failure is 10-12 reps)
Description: Stand in front of bar with feet shoulder width apart, bend over at waist (keeping back straight, legs should also be straight, but do not lock knees) grab bar just outside of feet, extend back upward to lift leg up along legs. Stand tall with chest up and hips forward. Push hips back and lower bar back down (keeping it close to legs) to the floor. (For you flexible ladies, you may need to stand on a box to extend past your feet so you feel the stretch in your hamstrings)
-Hamstring Risers (Mic's favorite) (8-10)
Description: Find somewhere you can kneel down and lock ankles in place (or have partner hold back of your heels while you do this exercise). With back straight, and in-line with hamstrings, lower your chest AS SLOW AS POSSIBLE to the floor, as you begin to fall, brace yourself with your hands (the lower you can go without using yoru hands the more effective), lightly push off the floor with your hands and pull your body up back to straight with your hamstrings, repeat.
-Exercise Ball Hamstrings (15-20 reps)
Description: Lay on back with legs straight in front of you, and feet resting on top of medicine ball. Digging heels into the ball, keep hips, torso, and thighs in a straight line. Curl the medicine ball up under your butt, keep everything in line as you bring the ball back out in front of your body with your legs straight in front of you. Repeat.
Glutes:
-Single leg pistol squats (mic's other fave) (6-10 each leg)
Description: Hang on to something in front of you (a squat rack bar works well) about waist high. Extend on leg out straight in front of you, while keeping body weight on the other heel. Sit back in a deep squat position, keeping your knee behind your toes, push through heel to stand, and bring extended leg back down. Switch legs after set, and repeat.
-Deep Leg Press (Heavy, 8-10 reps should be failure)
Description: Use leg press machine. Be sure to put feet at top of leg press plate, and bring weight down until you feel your butt slightly raise off the seat. Focus on your glutes as you do this exercise.
-Donkey Kicks (15-20 each leg)
Description: Lay on medicine ball, stomach down, with both hands and feet on the floor. Lift one leg, bending at the knee, and press heel straight up in the air as high as you can, flexing the glutes. Lower the knee to the medicine ball so you maintain the same angle of knee bend during entire set. Do this exercise slowly so you can feel your muscles contract. Finish set and switch legs.
Enjoy your workouts this week!
Thanks,
mic and craig
Almond Butter Chocolate Chip Cookies
Ingredients:
1 cup oats
2 TB almond butter
2 scoops whey protein powder
2 egg whites
4 packs stevia to taste
1 tsp baking powder
1/4 cup dark chocolate chips
Directions:
1. Preheat oven to 350 degrees
2. Mix all ingredients with clean hands
3. Ball up cookie dough and place on non-stick cookie sheet
4. Bake cookies about 10 minutes
Nutrition Facts (Makes 12 servings):
Calories: 60
Total Fat: 2g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 10mg
Sodium: 30mg
Carbohydrates: 6g
Dietary Fiber: 0g
Sugar: 2g
Protein: 4g
Friday, July 8, 2011
Saturday morning Body Burn
For all of you that feel the need to work up a sweat Saturday morning, here is a quick one that I estimate at about 500 calories burned. You can fit this one in before your boating, gardening, or whatever else you plan on doing tomorrow.
10 Deadlifts Ladies:105lbs Guys: 135lbs
-Keep back straight, butt out, and bend your knees.
10 Overhead Squats Ladies: 25lb bar (use dumbbells if no bar is available) Guys: 45lb bar
- Arms fully extended with hands wider than shoulders, holding bar above your head. Squat as deep as you can go, but make sure your knees stay behind your toes.
10 Pull-ups (Use assisted pull-up machine, or do jumping pull-ups if needed)
6 Full Man Makers Ladies: 10-15lb dumbbells Guys: 20-25lb dumbbells
- Standing with dumbbells at your side curl both arms up in bicep curl, then press above head, lower dumbbells to the floor and and extend legs. Do one pushup then row each dumbbell to your chest one at a time. (elbows should raise above back when rowing) Stand up and repeat.
300meter Row (substitute 200m run if no row machine is available. That is .125 on the treadmill)
Do 3-5 rounds depending on your fitness level. Be sure to rest as little as possible, this should be cardiovascular. We hope you enjoy this. We'll be in Soldier Hollow for The Spartan race. Pictures and report to come. :)
-Craig and Michaela
Saturday, July 2, 2011
Healthy Protein Options
 |
| Running in the sun |
This might be something that comes easy to a lot of us, but I find it can be tough to make sure I get in enough protein in a day. So #1, I always try to be prepared and cook in bulk whenever possible, but #2, it helps to know my options. Below are some good protein sources that will keep you/or help you in your quest for a lean body. You should be getting 6 servings of protein each day. Protein mostly comes from animals, but you can also get protein from dairy sources and vegetables and grains as well. Feel free to add comments on ways you get your protein, I would love to hear!
Grains and Veggies:
- Beans of all kinds (low sodium preferably)
- Chickpeas (this is what Hummus is made from)
- Lentils
- Quinoa (this is like rice, but actually has a lot of great protein)
- Natural nut butters (almond, cashew peanut, hazelnut)
- Non-dairy beverages (fat-free almond, coconut, rice, or soy milk)
- Unsalted raw nuts and seeds
- Tempeh and Tofu
- Whey protein (protein shakes are a must for me!)
- Dairy
- Fat-free plain greek yogurt (great with berries and fruit)
- Kefir
- Low-fat cottage cheese
- Low-fat mozzarella string cheese
- Red Meat
- Beef tenderloin
- Bison
- Sirloin
- White Meat
- Chicken
- Pork Tenderloin
- Eggs or egg whites (I usually HB a dozen or so and have them throughout the week)
- Turkey
- Seafood
- Canned tuna, packed in water (not oil)
- Canned Salmon, packed in water
- Fresh Fish (Cod, tilapia, Salmon, tuna, etc)
- Scallops
- Shrimp
- Mussels
Happy 4th of July weekend everyone!
Friday, July 1, 2011
What are your fitness goals?
I see people every day that say they "want to get in shape" or "get fit" and after asking them a few questions, i realize they don't have a clear understanding of what "being fit" means to them. Five years ago, my goals were to run a 4.4s 40yards and being able to cover any collegiate wide receiver. Now, my focus has shifted to being able to excel at the activities I enjoy (and of course, being able to see a six-pack when I take my shirt off).
So the first step in reaching your fitness goals is to decide exactly what they look like. For Michaela, and many other women I have trained, it's lowering your body fat percentage, and for some guys, it's building bigger biceps. For others, it could be having a six-pack by summer, not losing your breath when playing a pick up game of basketball, or bench pressing 300lbs.
Whatever your goals are, we will discuss topics ranging from nutrition recipes and food journals to sample workouts, specific exercises, personal opinions, advice, and any anything else that might help you reach your fitness goals. Some of it may be applicable to your specific goal, and some may not, but all of it will benefit your overall health and fitness.
If you have a specific topic or any questions that you would like covered, feel free to email us or comment on any of our posts.
HungryFitness@gmail.com.
Thanks for reading.
Here is a little 5 minute ab blast to do at the end of your next workout.
Dumbbell Abs (hold a 5 or 10lb dumbbell)
- 20rep DB Crunch
- Lying on back, legs flat on ground, extend dumbbell above chest and crunch up pushing dumbbell to ceiling
- 20 each side: Russian Twist
- Sitting up, lean back to 45 degree angle, let feet come off floor and touch dumbbell to right side of body on floor, twist to left side.
- 20rep Lying Leg Lifts
- Lying on back, place weight between feet, keeping legs straight lift legs straight above hips, and lower back down coming as close to the floor as possible without touching.
- 20rep V-Ups
- Holding dumbbell in both hands, extend overhead as you lie back, and bring toward feet as body folds into "V"
- All four exercises are without rest.
- Rest 1 minute and Repeat if possible.
7/1 Food Journal
Sleep 11:30-6:30
Biceps and triceps lift with Trina and Ally
I honestly can't tell you what we did today! It was one of those mornings where I just followed the workout Trina had planned and I was super distracted. :) it was fun though!
8:00am
Protein shake at the gym-chocolate whey, oats, PB, 1/2 banana.
Super yummy and since I spaced breakfast I was starving!
12:00pm
Cafe zupa's
1/2 chicken summer salad (lettuce, cashews, chicken, vinaigrette dressing, strawberries, cranberries, grapes)
1/2 white bean and veggie soup
1 strawberry
2:00pm
Mango
3:00pm
1 fruit muesli bar
1 light muscle milk
Swimming
6:15pm
1 turkey burger with grilled pineapple and veggies on top
8 oz sweet potato w/yogurt Dijon dip
9:00pm
1 fresh Mango (from my bountiful basket)
1/2 cup honey Greek yogurt
I froze this, and it was awesome!
*I probably didn't need this, but after watching everyone eat custard I wanted something fun! I thought this was an okay alternative... :)
Thursday, June 30, 2011
Thursday 6/30 Food Journal
1/2 cup oats
1/4 cup almond milk
1/2 scoop chocolate protein powder
1 TB walnuts and raisins
***Wasatch Crossfit workout
-I tried out for the Wasatch Crossfit
Team this morning and made it! It was so much fun working out with a team and having people to compete with!
Warmup run (about 1 mile)
30 wall balls (used soft 14lb medicine ball)
30 box jumps on 20" box
30 calories rowing
Rest 30 seconds
200m run
Repeat with 20 reps and 200m run
Repeat with 10 reps and 200m run
***I finished in 12min 14seconds***
9:00am
1light chocolate muscle milk (100cal)
2 celery sticks
11:00am
1 Carmen's fruit muesli bar
2:00pm
2 cups green salad 1TB balsamic vinaigrette
1 leftover chicken sun dried tomato basil sausage
5:00pm
1 HB egg (while driving to work out)
***Olympic lifting class
1hr of Olympic lifts with coach (this was at Wasatch crossfit, and was a blast)
-squat cleans, snatches and jerks.
30 minutes of tire flip/5 pushups
8:30pm
1/2 banana, 1 Milton cracker
Small cafe rio salad (mini wheat tortilla, romaine lettuce, tomato,
Avocado, chicken, black beans, 1tb ranch tomatillo dressing)
*I was STARVING after the three hours of working out today! :)
Food Journal Wednesday 6/29
6:00am
1/3 cup fiber cereal
1/3 cup almond milk
1/2 banana
*Upper body lift (with miss Ally Dean):
400m row
Dips 15
Pull ups 15
3 rounds
Skull crushers 12
Kick backs 12 each arm
3 rounds
Barbell curls 12
Alternating db curls 12 each arm
3 rounds
Upright rows 10
Renegade rows 10
3 rounds
7:45am
1/3 cup oats
1/3 cup almond milk
1/2 scoop chocolate protein powder
1tb raisins and walnuts
11:00am
Leftover turkey burger with veggie toppings
2:00pm
1 apple 3oz NF plain Greek yogurt, 1tb PB, sprinkle of Stevia
1 egg white, 1/2 yolk
4:30pm
1 carmen's fruit muesli bar (190 cal)
1 light chocolate muscle milk (100 cal)
**Sprint workout (with Marissa):
100m sprint, 100m walk x4
Walk 2 laps
Repeat
8:45pm
1.5 pieces chicken tomato basil sausage
1 cup Greek salad
1/4 cup sweet potato
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