Tuesday, May 21, 2013

Shoulder Workout

Fail to plan, plan to fail! I brainstorm and write all of my workouts down before I hit the gym. I like to be prepared and know exactly what I'm doing before I go in. And I have this pic to remind me just in case I forget!

Ok so I'm really going for those diamond arms. You know, the nice "V" on the arm. The secret to this look is having niceeee big deltoids (delts), which is what I really tried to hit during this workout. It's also about tris and bis, but if you have big delts, you got it. Here's my workout:
  • Triset 4X
    • Military press X8
    • Seated side lateral X10
    • Front raises til failure (really chase that burn)
    • 1 min active rest - jumping jacks
  • Superset 4X
    • Arnold press X10
    • Bb clean and press X8-10
    • 1 min active rest - high knees
  • Superset 4X12
    • Incline reverse flys 
    • Face pulls 
    • 1 min active rest - kb swings (really burn out those shoulders)
  • Superset 4X
    • Cable upright rows X12
    • Shrugs (heavy) X8
    • 30 sec active rest - jump squat
  • 10 min ab circuit
    • Incline situps
    • Captain's chair
    • Leg ups
And this morning I jogged for 30 mins as my fasted cardio. Plus this workout incorporated HIIT cardio so I did my cardio for the day. Kill your workout!!


Wednesday, May 15, 2013

Baked Balsamic Chicken and Roasted Broccoli

Hey all! Sorry I haven't posted in a while, my b. I haven't been making anything interesting as of late. Just plain ol' chicken and broccoli/kale/salad aka nothing worth blogging about. I took a stab at balsamic chicken the other night and it came out wonderful. Flavorful and juicy, just the way I like my chicken. The pic above is my ideal dinner plate: a protein, a vegetable, a healthy fat, and a glass of ice water. Perfie! I hope you aren't judging me for the reversed fork and knife lol.
Chicken recipe:
  • Boneless chicken breast
  • Balsamic vinegar
  • Egg whites
  • Breadcrumbs (gluten free)
  • Dried parsley 
  • Sea salt and pepper
  • Extra virgin olive oil
  • Garlic powder
  1. In a bowl, whisk together 2 egg whites and 2 tbsp of balsamic vinegar. Set aside.
  2. In a bowl, mix together breadcrumbs, parsley, garlic powder, sea salt and pepper. Set aside.
  3. Wash chicken. Pat dry. Trim the fat.
  4. Dip into the balsamic bowl on both sides. Let the excess drip off. Then dip into breadcrumb bowl on both sides.
  5. Place in aluminum foil lined broiler pan (or cookie sheet). Pour a drop of extra virgin olive oil on top of the chicken.
  6.  Bake at 400 degrees Fahrenheit for 30-45 mins or until juices run clear. (My chickens were large and I didn't butterfly them, so it took 45 mins. I also used a thermometer) 
Forgive the appearance of the broccoli. It was a tad old, so it started to yellow, but still delicious and edible nonetheless! PS this is broccoli from the farmer's market :D
Broccoli recipe:
  • Broccoli
  • Garlic cloves
  • Extra virgin olive oil
  • White vinegar
  1. Peel 4-5 garlic cloves and place in food processor. Add in 2 tbsp of oil, 1 tbsp of vinegar, and some black pepper. Chop in food processor.
  2. Put broccoli in a ziplock back. Add in contents from the food processor and mix back around.
  3. On an aluminum foil lined cookie sheet, place broccoli and bake at 400 degrees Fahrenheit for 5 mins.
If you don't have a food processor, you can just mince the garlic and add everything into the ziplock directly.
And of course I topped the broccoli with some siracha for a little spice. FYI, spicy foods boost your metabolism! Bring on the burn! And 1/4 of an avocado for some fats. Yes, fats are important too!


Wednesday, May 8, 2013

Baked Turkey Breast

There she is..beautiful and tasty as ever. Tonight I made possibly the best dinner ever. I made turkey breast, garlic kale, and kidney beans. So good. I got the turkey breast from the farmer's market and it was delicious. It was lean, fresh and perfect. I paired it with my garlic kale (no carbs for din) and my spanish kidney beans.
The turkey was boneless, about 3-4 lbs, and had skin.
Here's my recipe:
  • Boneless turkey breast
  • Thyme (fresh)
  • Rosemary (fresh)
  • Oregano (dried)
  • Sage (dried)
  • Tarragon (dried)
  • Extra virgin olive oil
  • Chicken broth (gluten free)
  • Garlic
  • Salt
  • Pepper
  1. Wash the turkey and pat dry. Put holes all around with a knife. Preheat oven to 325 degrees Fahrenheit.
  2. Cut up fresh herbs and place in bowl. Add in dry herbs, salt, and pepper.
  3. Mince the garlic (about 3-4 cloves) and add in the bowl with the olive oil (1-2 tbsp).
  4. Stir up the herbs and spices and rub all over chicken.
  5. Line roasting pan with aluminum foil and place chicken in the middle. Be sure to put some fresh rosemary underneath it.
  6. Pour chicken broth into pan with turkey until its covering 1/3 of it (about 1/2-1 cup).
  7. Put chicken in middle rack and bake 1.5-2 hrs.
  8. **Be sure to baste every 30 minutes or it will come out dry.**
  9. For the last 30 mins, cover with aluminum foil. When it is done thermometer should read 170 degrees Fahrenheit. 
You can also add in potatoes, carrots, and other veggies all around it. Just make sure to cover it in a little olive oil. This is great as a dinner dish with veggies, rice or in a sandwich for lunch. It's versatile and best of all it's healthy. I also recommend using fresh herbs along with dried herbs to really get the flavor. As for the chicken broth, you really have to read the nutrition label. A lot of them are super high in sodium. I prefer organic, gluten-free (obvi), and low sodium.

That's all for now. G'nite!


Monday, May 6, 2013

Easy Chicken Bits

Hey everyone! Today I made myself some chicken. I "steam-sear" it, which is probably the best way to cook food on a skillet. It's when you add just a little bit of oil to get it hot, then add a little water and cover it and allowing it to steam. I keep it really simple and basic to keep the calories, fat, carbs, etc. low. I never fry my foods. Here's why..Frying food in oil creates harmful free radicals, which are reactive chemicals that damage cells, increases cancer risks, aging, and destroys essential nutrients. The high temperatures oxidize the oil therefore creating free radicals. This is true for all fried foods: french fries (even homemade), potato chips, and crispbread. If you must fry food, use a little bit of olive oil. Avoid vegetable oil at all cost (explained more below). So here's my steam-seared chicken..

Ok so first you have to buy your chicken. I'm a fan of organic chicken from Trader Joe's, but use what floats your boat. Make sure it's boneless chicken breast. I wash it, cut out the fat, and cut it into cubes. 
I place it in a pan to make marinating much easier. I then throw in like 5 cloves of garlic, extra virgin olive oil, white vinegar, and black pepper in a food processor and run it for a minute. Then I pour the mixture over the chicken and add in cumin, onion powder, and Mrs. Dash garlic and herb. 
Once all that's mixed up, I heat up a skillet on medium heat. And I add coconut oil. Here's the thing with oil: it's better to use a saturated fat (coconut butter, coconut oil) or a monosaturated fat (olive oil) rather than polyunsaturated fat (vegetable oil, corn oil) because they produce harmful free radicals when put under high temperature. CO is better than EVOO because CO is much better at tolerating the high temps. EVOO is best used as a salad dressing (although I include it in my marinade). You can buy a jar of extra virgin coconut oil and store it at room temp in a dark place or buy it as a spray (mine is from Trader Joe's).
When the skillet is hot enough, add the chicken and cover. Remember how I said I add water so it can steam? I don't need to do that with chicken because it creates it's own water (vets of the cooking world know what I mean). When it is a little brown, flip over.
Now, you can cook until the water is gone to brown it just a tinge. You have to watch it or else it will burn (burnt food also contain free radicals). Or, you can broil it on both sides  very quickly. Literally about 4 mins on each side at 500 degrees Fahrenheit. This is optional  just to get it a little brown. Serve with a side, and you've got the perfect meal.
I didn't watch my chicken so some of it got a little burnt, so I just cut those parts out. I also had this with a little sauce on the side. It was a mixture of ketchup, mustard, and siracha. Low cal with a punch of flavor. 

That's how I cook my chicken a lot of the time. It's super easy and very healthy. Happy Monday!


Saturday, May 4, 2013

My First Quinoa Salad!

Hi!! Here is my dinner for tonight, Grilled Flank Steak with a side of Quinoa Salad. It was so delicious and so healthy. Ok so about the steak. I try to limit my red meat to once a week sometimes twice a week. If I do a steak, it is always flank steak. It's the healthier, leanner choice. It's packed with protein and is a good source of iron. It has a toughness to it, so it takes a little bit longer to grill. Another good steak is top of the round. I never marinate it, I always throw it on the grill plain and use Hot Bone Suckin' steak sauce on the side. My serving size is usually 4-6oz. 

As for the quinoa salad, it was my first time making one. I borrowed a little bit from , and tried a little few things of my own. I mixed cooked quinoa, organic black beans, organic canned corn, red bell pepper, yellow bell pepper, cilantro, red onion, extra virgin olive oil, lime juice, white vinegar, mango, cumin, chili powder, sea salt and pepper. Mixed it all up and served it on the side. I didn't really measure, I just did everything by eye. But you can check out Skinnytaste for her recipe. The quinoa and beans add more protein, the EVOO adds healthy fat, and the rest have added health benefits that are just too long to list (will make a separate blog post). 

This all took like 15 mins to make (if you already have the quinoa cooked). It was super fast, super easy, and super nutritious. Happy weekend!


Thursday, May 2, 2013

Arms Workout

Hey guys! Today I blasted arms, bis AND tris. I took a preworkout and absolutely killed ittt. I took 1MR. To be honest, I'm not a huge fan of preworkouts. I don't want to depend on it for energy. I do have a jar in handy just in case I'm feeling unmotivated or sluggish. Just one scoop and I'm back like no one's business XD. I took some today because I really wanted to go heavy so my little arms can grow grow grow! Todays workout:

  • Alternating db curls 4X10
    • 1 min active rest - bent knee jumping jack
  • Superset 4X10
    • Hammer curls
    • High cable curl with dumbbells
    • 1 min active rest - high knees 
  • One arm preacher curl 4X10-12
    • 1 min active rest - side standing long jump
  • Superset 4X8-10
    • Skull crushers
    • Close grip flat bb press
    • 1 min active rest - weighted step ups
  • Superset 4X10
    • Rope pulldowns
    • Bench dips with a stability ball
    • 30 sec active rest - db cleans
  • Overhead db extension on a stability ball 4X10-12
    • 30 sec active rest - battle ropes
  • 55 squats
  • 21s X3
And when I was stuck in traffic, I found a swedish fish in my car. That made me a very happy girl!! 


Overnight Oats

Morning! Today I decided to make some overnight oats. So good! Recipe:
  • 3/4 cup rolled oats (I use gluten free)
  • 1/2 cup unsweetened vanilla almond milk
  • 3 tbsp vanilla soy yogurt (I'm trying to be dairy free but feel free to use plain greek yogurt, especially for added protein)
  • 1 tbsp chia seeds
  • handful of blueberries
  • optional: sweetener (I didn't put any)
  1. Mix all the ingredients.
  2. Place in the jar.
  3. Stick it in the fridge the day before.
It's simple as that! I wanted something super quick this morning that would take no time to make. This is perfect! You can eat these cold (how I prefer) or heat it up. Don't forget the chia seeds! That's what gets the oatmeal to expand over time. And right before I ate it I added a scoop of protein powder for a boost of protein. Now I have to get my butt to work!

Wednesday, May 1, 2013

Back Workout and My Watch

Happy hump day! The weekend is almost hereeee :) This morning I was feeling like a whale because I skipped out on the gym so today I went extra hard. I took a preworkout and worked my arse off. Today's workout:

  • Warmup 3X
    • Unassisted pull ups
    • 1 min active rest - db press
  • Superset 4X8-12
    • Lat pull downs
    • Close grip reverse pull downs
    • 1 min active rest - kb swings
  • Superset 4X10-12
    • Bent over bb row
    • Bent over one arm row
    • 1 min active rest - step ups
  • Deadlifts (heavy) 3X10
    • 1 min active rest - speed skaters
  • 50 squats
  • Ab circuit
  • 20 HIITs on elliptical
    • 1 min plank every 5 mins
  • Cool down
Now as far as my watch goes, I have a Polar FT4 which I loveeee. I put in my height, weight, and age and it measures my heart rate and how many calories I burned. It's really helpful for those trying to measure calorie intake and such. And it's very accurate. A lot of times people will rely on the cardio machine to tell them how many cals they burned which is not a good thing. It can't really measure you're heart rate so it approximates. The number on the machine is usually double what you actually burn. If the machine says you burned 600 cals, you probably only burned 300. I highly recommend the watch, it really comes in handy. There's also the Polar FT7 which is a fancier version. It tells you the percentage of body fat you burned in addition to the other stuff. You can find these watches on Amazon for $60-$80, depending on which model you get. You can also find them at sporting goods stores for a little bit more money. Enjoy your day!