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)
 |
| 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
Wednesday, June 29, 2011
Best Way to Burn Fat Fast
***SPRINTING***
The body burns more calories when doing anaerobic exercise. Even though less of those calories burned comes from fat, the overall calories burned is much higher than that of aerobic exercise. Did I also mention that sprinting is WAY more fun to do?? :) So, if anyone wants to get rid of that extra fat, and tone up your body while you're at it, I highly suggest adding sprinting to your weekly regime. I'll be posting more sprint workouts in the future but here are a couple to try for now:
Booty Builder
100m sprint (straightaway on track)
100m walk (corners on track)
Repeat 4x
150m sprint
150m walk
Repeat 2x
200m sprint
200m walk
1 lap around track walking lunges
2 laps cool down
Sculpted Lady
100m fast jog (corner) right into 100m sprint (straight)
walk 200m
Repeat 3x
Rest 5 min
Repeat 3x
Go get on that track and burn some fat! Grab a friend to join you. I promise, you'll fall in love with sprinting-and be finished with your workout MUCH faster than a long boring jaunt on the elliptical. :)
Booty Builder
100m sprint (straightaway on track)
100m walk (corners on track)
Repeat 4x
150m sprint
150m walk
Repeat 2x
200m sprint
200m walk
1 lap around track walking lunges
2 laps cool down
Sculpted Lady
100m fast jog (corner) right into 100m sprint (straight)
walk 200m
Repeat 3x
Rest 5 min
Repeat 3x
Go get on that track and burn some fat! Grab a friend to join you. I promise, you'll fall in love with sprinting-and be finished with your workout MUCH faster than a long boring jaunt on the elliptical. :)
Tuesday, June 28, 2011
Tuesday food journal 6/28/11
Tuesday
Sleep 11-5
Pretty tired today.
5:15am
1/3 cup oats, 1tb pb, 1/4 cup almond milk
*1hr spin class
7:45
2 eggs, 1/2 banana
10:30am
1 Carmen's fruit muesli bar (pretty good-from health food store) 184 calories
1 HB egg (egg white only)
12:00pm (lunch was brought in for company)
turkey sandwich with tomatoes, peppers shredded lettuce and mustard-removed the bread (equal to about 1cup total)
1/2 cup mixed fruit
3:00pm
100 calorie muscle milk light
3 large celery sticks
6:00pm
6 strawberries
8:00pm
1 large turkey burger w/lettuce, grilled pineapple, tomato, green onion, salsa
2 cups Greek salad
I was super hungry this evening, and I ate more than I should have for dinner. Dangit! I'm going to be better tomorrow!
My Beginning Stats
Height: 5'7"
Weight: 149
BF %: 15.5%
Waist: 29"
Hips: 36.5"
I would like to eventually get to 139-so that is what I have in mind when I'm training/eating healthy! :)
My Food Journal
I'm trying to get in shape for the Spartan race i'm competing in in about 2 weeks, so I'm on a fairly strict eating plan. My friend Marissa and I have been emailing our food journals to each other to help ourselves stay on track. I thought I might as well post mine on here as well for anyone interested. Let me know if you have any questions. :) The basic fundamentals of what I am doing are as follows:
* 1 complex carb a day from fruit
* 1 in the form whole-grains
* 1-2 at most from veggies: (sweet potato)
* 2 cupped handfuls of vegetables eaten 5-6x/day
* 1 palm-sized portion of protein eating 5-6x/day.
* 1 gallon per day of water
* AVOID:
* Dairy, juice, bread, salad dressings (except lemon and balsamic vinegar), spreads and high sodium foods
**I am probably going to be having one serving of dairy per day in the form of NF greek yogurt, cottage cheese, or LF feta or mozzarella cheese.
Day 1 (sleep: 11:30-7:00)
Monday 6/27
8:30
1/3 cup oats
1 tb: NF Greek yogurt, applesauce, whey, raisins, walnuts
1 tsp agave
11:45
1 cup mixed grilled veggies
1 HB egg
2:45
2 cups green salad (lettuce, spinach, grape tomatoes, celery, artichoke, HB eggs) w/ 1/2tb balsamic vinaigrette dressing
2 slices rotisserie chicken
4:45pm
1 green apple
3oz NF Greek yogurt, 3tsp PB 1/4 tsp Stevia
1 light muscle milk (100cal)
1hr body attack cardio class
7:30
4oz grilled salmon
2 cups Greek salad (romaine lettuce, cucumber, cherry tomatoes, kalamata olives, feta, Greek dressing)
Lazy Lady Greek Salad
A friend of mine made greek salad the other night, and it was soo yummy I had to re-create it. It only took me about 10 minutes tops to make this, and it was amazing. Great for a hot summer day. :) I hope you enjoy it as much as I did!
Ingredients:
6c Romaine lettuce (as much as you want, I did about 6 cups)
1 Cucumber
1/2 Red onion
1.5c Cherry tomatoes
3/4c Greek olives
1/2c Feta
1/2c Litehouse Greek Dressing
Directions:
Wash veggies, cut up lettuce, onion and cucumber.
Toss lettuce, onion, cucumber, cherry tomatoes, greek olives
Top with feta cheese and dressing
Wednesday, June 22, 2011
Lower Body Sculpt
Warm up
Light leg extension 1x20
Medium leg curl 1x15
Split squat jumps 1x15
Leg press
Heavy(failure x 6-7)
Drop at least two plates x 15
4 sets try to increase heavy set each time keep light set same
Pilates Ball Glute extensions (lay on ball and slowly kick knee up in air until you feel your glutes squeeze, bring back down) 3x12 each leg
Straight leg dead lifts x8 (fairly heavy)
Calf raises x7 out x7 in x7 straight
High box jumps x8 reset each time 3 sets
Sunday, May 29, 2011
Beach Legs
So I have this awesome picture in my Oxygen magazine that makes me REALLY want to get my legs toned up. Craig can always think of a good workout when I need one, so he gave me "The Kill" to do on Saturday morning (invented by an Vietnam veteran name Bernie). My friend Lynndsey Miller (awesome workout partner BTW) braved it with me, and I have been having trouble walking up stairs ever since. I can't wait to do it again next week!:)"The Kill"
Horizontal Leg Press (15reps x 5sets) I did about 75lbs on each side.
-20 seconds in-between each set
-The weight should start feeling heavy mid-way through the second set
-it should be REALLY heavy for sets 4 and 5
-This should be FULL extension, and bring the weight down until your knees almost touch your chest
---60 seconds Rest---(use this time to set up the squat rack)
Squats (12reps x 3 sets) I did about 45lbs on each side to begin with.
-This should be VERY heavy on the first set
-Drop weight by 5-10lbs each set
-20 seconds in-between each set
---60 seconds Rest---
Repeat Squats (Try to use the same amount of weight)
Laying Hamstring Curls (12reps x 3 sets) I did about 70-80lbs to start
-This should be VERY heavy on the first set
-Drop weight by 5-10lbs each set
-20 seconds in-between each set
---60 seconds Rest---
Repeat Hamstring Curls (Try to use the same amount of weight)
Give me some love on my blog, and let me know what you think of this workout!
Saturday, May 28, 2011
Mini Turkey Meatloaf
One of my favorite fitness models Jamie Eason posted some of her recipes on BodyBuilding.com, and of course I had to try them! I made these turkey meatloaves and put them in plastic baggies so I have protein options for the week. They are REALLY good, and so convenient for lunches! Let me know how you like them! :)
Turkey Meatloaf Muffins
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams
Ingredients:
- 2 lbs ground turkey (or chicken)
- 3 egg whites
- 1 cup quick cooking oats
- 1/2 tsp ground cumin
- 1/2 tsp dried thyme
- 2 tsp dry yellow mustard
- 2 tsp black pepper
- 2 tsp chipotle pepper spice
- 1 tsp salt
- 2 tbsp garlic powder (2 cloves minced)
- 1 small onion (finely chopped)
- 2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Serving Size:
Women: 2 muffins
Men: 4 muffins
Tuesday, May 24, 2011
Tighten up those glutes!
Two rounds through (with a minute rest in-between)
- 15 in and out squats 45lb bar, with 25lbs on each side (one squat with legs narrower than shoulder-width, one squat with legs outside of shoulder width.)
- 12 Dead lifts 45lb bar, with 25lbs on each side (hands outside of knees, squat low and lift weight up to hip height, repeat)
- 15 hip extensions (I held onto the bar, and brought one leg straight back until i could feel my glutes tighten, did 15, and then switched the other leg)
- 12 single leg body squats ( i put the bar about hip height, and hung onto it as I lowered one leg into a squat, keeping the other leg straight out in front of me. Go as low as possible, then stand up straight, and repeat 12 on each leg, then switch legs)
- 15 Bulgarian split squats 30lb bar, can use body weight though. (this is basically a lunge, with the bar on your shoulders and your back leg behind you so your foot is resting on a bench. Make sure your squatting knee stays straight above your foot when you squat down. Do 15 on each leg, then switch).
- REPEAT!!!
Tuesday, May 17, 2011
Thoughts today-my simple plan for body success.
When I wake up in the morning and tell myself I WILL be successful that day, it makes life so much easier. I don't set myself up for failure by telling my self i can't say no. etc. I visualize myself being healthy, and making healthy choices, take it one day at a time, and it becomes more possible.
Since being healthy, and fit is something that we are always working on and trying to be better in, it helps to get all of the advice we can! A few things that I focus on daily that help me see the biggest results.
- Get at least 7 hours of sleep every night (this is PROVEN to help us lose fat! For more details on how important sleep is for our body's fat loss see here.)
- Combine protein and complex carbohydrates for every meal (this slows down the digestion process and keeps our blood sugar levels low-hence, less fat storage!)
- Have two servings of whole grains per day (ex. oats, quinoa, brown rice, sweet potato etc. Stay away from any white breads!)
- Eat 5-6 meals per day (small meals and eating often make it easier for your body to digest what you eat, and keep your hormones/blood sugar levels low, which makes it easier for your body to burn fat).
- No food after 8pm!-Unless it is protein. (You don't need energy from carbohydrates before bed, so what you eat just goes to fat storage. Since your body synthesizes protein while you sleep, it can be beneficial to eat protein before bed as it will aide your body's muscle recovery).
Chicken rollup with spinach alla parmigiana
Recipe of courtesy of skinnytaste.com
Chicken Rollatini with Spinach alla Parmigiana
Chicken Rollatini with Spinach alla Parmigiana
Gina's Weight Watcher Recipes
Servings:
8 •
Serving Size:1 stuffed breast •
Calories:
194.7 •
Fat:7 g •
Protein:24.2 g •
Carb:7.2 g •
Fiber:1.5 g
- 8 thin chicken cutlets, 3 oz each
- 1/2 cup whole wheat Italian seasoned breadcrumbs
- 1/4 cup grated parmesan cheese, divided
- 6 tablespoons egg whites or egg beaters
- 5 oz frozen spinach, squeezed dry of any liquid
- 6 tbsp part skim ricotta cheese
- 6 oz part skim mozzarella (I used Polly-O)
- olive oil non-stick spray (I use my Misto
)
- 1 cup pomodoro sauce or your favorite marinara sauce
- salt and pepper to taste
Wash
and
drycutlets, season with salt and pepper.
Preheatoven to 450°. Lightly
spraya baking dish with non-stick spray.
Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.
Shred
or
finely chop1.5 oz of mozzarella cheese and
combinewith remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.
Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spray
Bake
25 minutes.
Removefrom oven,
topwith sauce then cheese.
Bake
until cheese is melted and bubbling, about 3 more minutes.
Servewith additional sauce on the side and grated cheese.
Monday, May 16, 2011
Sunday, May 15, 2011
Bikini Bod Ready-WOD
Four Rounds through:
The point of this workout is to do it as fast as you can so you not only get a great muscle burn, but a good cardiovascular workout as well. Good luck, go burn some calories!
**For the 10, 8, 6, 4 rep exercises try to increase your weight every time. If weight isnt listed, it is body weight only. Feel free to post any questions you have and I'll answer them!
- Single leg squats 10, 8, 6, 4 (if you can't do single leg squats, you can substitute them for Bulgarian split squats. see example here)
- Push ups to failure
- Dead lifts 10, 8, 6, 4 (see example here) (about 115-160lbs)
- Dumbbell curls to failure
- Pull ups 10, 8, 6, 4 (You can use the assisted machine, but decrease the assistance for each set)
- Decline bench situps to failure
- Skull crushers 10, 8, 6, 4 immediately followed by:
- Narrow dumbbell triceps press to failure (10-20lb dumbbells)
- Row machine 200m (or some form of cardio for 200m)
Thai Chicken Satays with Killer Peanut Sauce
Okay, these might have been my best creation of the week. This recipe is DEFINITELY worth trying, and was actually pretty easy to make! I found this really awesome recipe on thaifood.about.com, and changed-up the ingredients so it was "clean eating approved" :) ENJOY!
Thai Chicken Satay:
Prep Time: 40 minutes
Prep Time: 40 minutes
Cook Time: 15 minutes
Total Time: 55 minutes
Yield: SERVES 2-4 as a Main Entree
Ingredients:
- 5 chicken breasts cut into thin strips
- 1 package wooden skewers (or metal ones if you are dedicated to the trade :) )
- SATAY MARINADE:
- 1/4 cup minced lemongrass , fresh or frozen (if you dont have this, just use a little lime and lemon juice)
- 2 shallots OR 1 small onion, sliced
- 3 cloves garlic
- 1-2 fresh red chilies, sliced, OR 1/2 tsp. to 1 tsp. cayenne pepper, to taste
- 1 thumb-size piece galangal OR ginger, thinly sliced
- 1 tsp. minced fresh turmeric OR 1/2 tsp. dried turmeric
- 2 Tbsp. ground coriander
- 2 tsp. cumin
- 3 Tbsp. dark soy sauce (i just used regular low-sodium tamari soy sauce)
- 4 Tbsp. fish sauce
- 5-6 Tbsp. agave nectar
- 2 Tbsp. olive oil
- Dipping Sauce: see My peanut sauce below
Preparation:
- Soak wooden skewers
- Cut chicken into thin strips and place in a bowl.
- Place all marinade ingredients in a food processor or chopper. Process well.
- Pour the marinade over the meat and stir well to combine. Allow at least 1 hour for marinating, or longer (up to 24 hours).
- When ready to cook, thread meat onto the top 3/4 of the skewers.
- Grill the satay on your BBQ, OR on an indoor grill, basting the first time you time it with a little of the leftover marinade from the bottom of the bowl. OR you can broil in the oven on a broiling pan or baking sheet with the oven set to "broil" Place satay close beneath the heating element and turn the meat every 5 minutes until cooked (be sure to soak your wooden satay sticks in water before skewering). Depending on how thin your meat is, the satay should cook in 10 to 20 minutes.
- Serve with brown rice and this awesome Peanut sauce recipe below!
1/2 cup crunchy natural peanut butter
1/4 cup rice vinegar (I used brown rice vinegar)
1/4 cup soy sauce (low-sodium)
1/4 cup unsweetened lite coconut milk
2 teaspoons minced garlic
1 teaspoon toasted sesame oil
1/4 teaspoon crushed red pepper
1/4 cup thinly sliced green onions
Chopped peanuts (optional)
Directions:
1. In a bowl stir together peanut butter, vinegar, soy sauce, coconut milk, garlic, sesame oil, and crushed red pepper. Stir in green onion.
2. To use, brush meat or poultry with sauce during the last 5 minutes of grilling. Heat remaining sauce until bubbly, stirring occasionally, and pass warmed sauce with meat or poultry. If desired, garnish sauce with a few chopped peanuts. Makes about 1 cup.
Friday, May 13, 2011
Shish Kabob night!
I have to say, shish kabobs are my FAVORITE meal. I'm so happy we just got a new grill! I can cook these things whenever i desire. :) (you'll be seeing many more shish-kabob marinade recipes in the future). I was keeping things pretty simple last night.
I was craving pork, and I had to have my regular steak and chicken kabobs. So i just got small packages of pork tenderloins, chicken tenderloins, and 2 sirloin steaks. I made these three marinades, cut up the meat and let them sit while i did the veggies. (letting the meat marinade over night would be ideal, so if you are a planner, go ahead and do the meat preparation the night before!). The nice thing about kabobs is you can make a lot, and they taste really good the next day as leftover! So don't be afraid to do it big. :)
Beef Marinade:
- 1 tablespoon Dijon mustard
- 2 tablespoons fresh rosemary, stemmed
- 4 cloves garlic, minced
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons balsamic vinegar
- 1/4 cup olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 pound sirloin steak, cut into 1-inch cubes
- 1/3 cup olive oil
- 2 tablespoons lime juice
- 1/2 teaspoon grated lime zest
- 2 cloves crushed garlic
- 1 1/2 teaspoons fresh oregano
- 1/4 teaspoon red pepper flakes
- 1 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 lb of chicken tenderloins
Pork Marinade:
- 1/2 cup soy sauce
- 1/2 cup dry sherry (I used white cooking wine)
- 1/2 cup honey
- 1/4 cup rice wine vinegar
- 1/4 cup olive oil
- 2 tablespoons fresh orange juice
- 1 1/2 tablespoons minced fresh rosemary
- 1 tablespoon minced shallots
- 1 teaspoon minced fresh ginger
- 1 lb of pork tenderloin
- pineapple (fresh is always best)
- red potatoes
- jalapenos (without the seeds)
- red, yellow, green bell peppers
- mushrooms (keep them whole)
- tomatoes (cherry tomatoes work great)
- turkey bacon (this would be delicious )
- yellow squash
- zucchini
- If you have wood sticks, be sure to soak them in warm water for about 10-20min
- Make meat marinades, cut up meat into bite size pieces, and let marinade
- Cut up all veggies/other items
- Set up an assembly line and stack everything on your kabob!
- ENJOY!!
For the asparagus in this picture i just drizzled on olive oil, sea salt and pepper.
Wednesday, May 11, 2011
Workout of the Day
I'm going to be posting really fun workouts and really yummy, clean recipes. Please let me know what you think of everything!
WOD (workout of the day):
Five times through (as fast as you can of course) :)
10 reps of each exercise
- Overhead squats w/bar only
- Push up rows 10lb dumbbells (one push up, one row per arm=one rep)
- Kettle bell swings 30lb kettle bell (dumbbell if you dont have one)
- Dips (on assisted pull up machine preferably)
- Single dumbbell snatch 15-25lb dumbbell (one arm at a time).
- Squat jumps
- Knees to elbows (hang on pull-up bar and bring your knees to your elbows)
Good luck!
-mic
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