Simple Strength Training that WORKS!

Love. Love.
I hope everyone had a wonderful Valentine's Day.

My client training was from 6-7pm and we finished about 7.30pm just in time for me to eat some chicken and catch the last hour of Biggest Loser.

Drama. More. Drama.

Wow I was completely happy that Santa was sent home and will now be in top shape. He will have a healthy role model image, along with his jolly ole self. Lets hope Mrs. Clause does just as well.

The workout last night:
This is a burn, baby burn workout so if you like working till there is nothing left this is it.

Workout - ST w/client (do last round till exhaustion)
Time of workout - 60 min
Cals burned = 120

3x15
Db dead lifts - 25lb
Single leg db lunges w/body bar 9 + 6 last set
Db clean and press, bicep to overhead press - 15lb db

3x15 (last set 20)
Bench press db - 15lb
Leaning tricep kick back - 15lb
Lawn mowers - 25lb

2x30 secs
Plank jacks on stability ball
Plank holds on stability ball

1x30
Stability ball leg lifts
Stability ball crunches w/pulses
Stability ball overhead oblique twist + 5lb db

(This client has lost 28" and 32lbs)

Happy Valentines Day

As requested, hair down (sorta) I never post a picture of me with my hair down REALLY.
I only have 2 or 3 videos with my hair down, I will do the next one down.

Working out + Hair up = Comfort training zone.

Plus, I don't like wearing makeup and not taking care of my face. (sticking with that, see my skin glow?)

This week I got all 3 of my swimsuits in that I ordered. This is one of them, and I have never owned a RED suit. I got a purple-ish, black and this red one for my vacation this year. Even though I would love to go back and see my friend Treva from Core Studio in Laguna Beach, not this year.

Why am I rambling about this on Valentines Day? Need to set some BIG bodacious goals!

This weeks workouts:

Sunday Hot Yoga = 90 minutes

Tuesday Client ST training = 60 minutes

Since we got snow, running = 0.

Happy Valentines Day, may love be in the air!

Clean Eating Recipe #4 (Pics)

Wish I was in Laguna Beach right now doing pushups like this....or seeing this, I love this area it looks like a post card!


Last nights workout:
Workout - W/client circuit
Time of workout - 30 mins
Cals burned = 198

2 minute intervals - 1 minute rest:

Step ups w/front lateral raise w/db
One handed pushups one works one on Pilate's soft ball
Step up w/back front db swings
Step up side leg lateral lifts for abductors

Drop forward 2 jumps w/plyo jump at top
One handed pushup on med ball
Squat with kettlebell over head swing
Drop forward 2 jumps w/plyo jump at top
Squat on stability ball

Core:
Db scissor straight leg lifts reaches
Db scissor ankle crunches
V sit w/side obliques w/8lb med ball
Sand bag crunches
Sand bag reverse crunches

Boxing:
3 minutes w/knee ins
Side twists
Side leans

2 min jabs straight up and down

Recipe #4 very good Chicken Dejion

Easy and fast just cutting the chicken took the longest

1. Just brown breast in EVOO about 5-7 min each side
then sprinkle with paprika, and empty chicken from skillet leaving drippings.

2. Cut chicken in strips and set aside.

3. Add to skillet low fat sour cream 1/2 c , dejion mustard 1 tbs and brown in drippings.

4. Spoon enough mixture over set aside chicken (about 8 tbs) then cover chicken strips, and leave the rest of the sauce in the skillet.

5. Fold in rice and 1 cup of fresh spinach to the remaining sauce and cook till wilted.

6. Place on plate and top with chicken

Cals - 290
Carbs - 12
Protein - 22

Yum, I would have liked a bit less sour cream so you may want to add less then 1/2 c.

Clean Eat Recipe #3 Salmon Patties w/Pics

All this weeks meals are from this months issue.

Recipe 3
(I only at one patty and 5 potatoes with the greens)
Salmon oat patties

Collards and potatoes w/a dab of low fat cheese. It called for just sage on the potatoes, but I felt a little cheese would off set the fish tast and it was a good choice. Low fat colby jack, and this was my first time have collards and love them. If you like Pok Salad you will like these green. They are nutty flavored.

I rate this recipe = 10

2 patties and 3 slices of potato:
Cals = 398
Carbs = 47
Protein = 47

My latest flavor

Yummo 60 cals per serving

Very rich like a dessert, I would only want this after dinner. I had 1/2 cup it was that rich but very good I will make this again.

My list for the week, 2 more meals:


Always make a list in the week, that way you know what you are having and can stick with the menu.

Tonight:
Client training

Fried but not fried (pics)

Snow this morning

From the office

Last night I made the 2nd recipe from Clean Eat magazine

Planko basil pork but I made mine chicken

and added asparagus

If you like fried this is delish!

Just take your chicken flatten with meat hammer then dip in egg whites and wheat flour and bread crumbs flash cook in olive oil.

Easy peasy and I will make this one again!
Cals - 320
Fat - 6
Protein - 24

Ok, it is fried........but in a better way.

Clean Eating Recipe (pic blog)

On my way home last night the moon was out, along with the sun

It is so odd to see that, but I love the moon :-)

Last nights meal

Halibut Dejion

I made it a meal with garbanzo beans and Bok choy
I used Founder fish instead since that was the only white fish I had on hand and it was still delish!
Nutrition information:
Cals 449
Carbs 55
Fat 6
Protein 43


I tried 2 things I have never had with this meal
Bok choy (which I wilted instead of the spinach)
Garbanzo beans to me they taste like black eyed peas, luckily I like all beans.

Have you tried any new food this year?

Super Bowl weekend recap (Pics)

This mornings fog........scary!

I had a good weekend, and had a few things you should NOT eat when your trying to lose body fat.

1. Doughnut

I did have a protein shake but this was a delish treat!

2. Pizza

Ok, who did not have pizza on Super Bowl weekend? Nuff said

3. My Treats were:



This weeks meals will be from:

From this months the Clean Eat Magazine

This is a little Cardinal I saw in the front yard, so bright = cute!



and my new shoes = adorable



Workouts:
2 mile run
Cals burned = 198

Super Bowl Snacks

Today's Sunrise..........




Last nights meal from P90X2

Fiesta Chicken
Brown breasts, add low sodium tomatoes or rotelle which is what I used drained and rinsed
Put back in skillet, and top with low fat cheese to melt or put in oven.

Fast, easy and D-lish
Cals - 260
Fat - 8g
Protein - 24g

Not counting the rice, and it really tasted like full fat Mexican style.

If you need a tip on how to keep your diet clean:

1. Make a meal list (I do this from the recipe books)
2. Get all the items to make them
3. Post your menu on the fridge
4. Stick to it!

Once you get rolling you can prep things ahead of time, then when the meal is ready to be served you have 1/2 the work done. Most meals I make are in 30 minutes or less. REALLY.

Its Super Bowl Weekend!

Check out my friend and trainer Tia Hurts blog on snack ideas:
www.coachhurt.blogspot.com/2010/08/20-protein-balanced-snacks.html

I'm on Day 2 of P90X2 = Plyocide. Check my daily mile on the right of my blog I have been tracking my runs. Plus I added 25 jump squats, and 10 minutes of Yoga stretch.

Don't forget jumping up and down during the game burns lots'o calories!

Salmon and Munchkins DVD (Pic Blog)

Last night I made salmon, and added sautéed mushrooms and red peppers

It was Delish

With brussel sprouts and look how tasty all with 29g of protein and only 240 calories.

Here is what I did:
Cover salmon with EVOO on foil covered pan place at 3.25 degrees for about 10-12 minutes flipping 1/2 way.
Meanwhile sauté mushrooms and bell peppers in 1 tbs EVOO
On the last minute place sautéed shrooms on top and place salmon back in oven then serve. Easy peasy!

Walk /Ran yesterday = 4 miles

Today's workout will be strength training after work.

Its a new month, new goals:
Tackle P90X2
Finish new meal plans
File taxes - they are completed!
Organize kitchen - girlfriend is coming over tonight to give ideas

Don't let this month slip away! Write down you goals, and check them off.......how will you track your progress?

By speed?
Lifting more reps?
Increasing your load?
Adding stability?

Do you know that kids that don't get moving at a young age have a higher rate of obesity? Its true.....and if you know someone that has little ones or munchkins?

Well check out this workout it could change how they relate to the tots, and have a much better relationship as a family.
http://www.examiner.com/fitness-trends-in-st-louis/healthier-tots-with-on-the-move-munchkins

You know it is never too early to start a fitness routine!