Thursday, September 29, 2011

thankful

It's Thursday!

I'm thankful its Thursday.
I'm thankful that tomorrow is Friday.
I'm thankful for Zach!
I'm thankful for my wonderful family.
I'm thankful for all my friends.
I'm thankful that this time next week I will be in the Smokey Mountains!
I'm thankful for the ability to train hard.
I'm thankful for so much more but it would take me forever to write it all down.

Today was another training day. I have to be honest... my body is TIRED. This week has been extremely busy but once again... I'm thankful!

I had a free hour today at work. This doesn't happen much but... I was thankful!

During my free hour I decided to get my training out of the way.

Deadlift and Military Press Day!

Cardio= 45min Spin Class

Strength Training

Deadlift
115lbx5 (warm-up)
145lb 5x5

Military Press
45lbsx5 (warm-up)
50lbs 5x5

Lat Pulldowns
40lbs 3x10

Back Extensions
BW 3x10

Reverse Fly, Lateral Raises and Frontal Raises
2.5lbs 3x10 (each way)

That just wore me out all over again.... but I am so thankful to have to body and strength to train as hard as I do.

I'm thankful that you read my blog =)!
Thankful Thursday!

What are you thankful for???

Wednesday, September 28, 2011

Tuesday, September 27, 2011

another day of training

It's training day!!

Boy, am I tired and its only Tuesday. It's definitely been a busy two days, but I would rather be busy, makes the day fly by.

Before I tell you what I did in my training session, I need to let you know that this time next week I will be on VACATION! Yes, vacation. Back to the mountains we go!!! So excited. Count.Down.Begins. WHOO-HOO!!

Okay, back to my training.

I started off the day with my 545am Spin class.

Cardio=CHECK!

Today was Squat and Bench day.
Before I started, I foamed rolled this sore, tired body for about 10 minutes.
(That's a workout in itself.)

Bench Press
65lbs 1x5 (warm-up)
85lbs 5x5
Squat
65lbs 1x5 (warm-up)
95lbs 5x5

Assistance Work:

Kettlebell Swings
35lbs

Bent Over Dumbbell Row
25lbs

I did this two exercises back to back for 4 sets of 10.

Strength Training=Check!

All done until Thursday! Now I can enjoy some yummy leftovers and rest!

Happy Tuesday!

Sunday, September 25, 2011

hungry girl

Zach and I love to watch the Food Network channel. We have our favorites and our not so favorite cooks to watch. One of our favorites is Hungry Girl. She has so many great recipes. She is known for taking the not so healthy foods and finding ways to make them healthy.

This morning while getting ready for church we had our t.v. on Food Network. We watched a little Bobby Flay, Rachael Ray and some Hungry Girl. I had to stop getting ready twice to see what Hungry Girl was coming up with. I got inspired!!

After church, Zach and I let Kroger rob us a little more and picked up a few items so I could try out a few of her recipes. I changed a few things to fit within my daily nutrition guidelines. If you want the full recipes (she added cheese and a sauce) check her out on foodnetwork.com.

I get 5 small meals a day and here is what I got to enjoy for my 4th meal. Oh and don't forget, Jen says to eat your veggies!!!!

Menu:
Spinach, Quacamole,Bell Pepper and Mushroom Stuffed Chicken
Squash, Zucchini, Carrot Stuffed Portabelo Mushrooms
Sauteed Onions, Mushroom and Fresh Green Beans


Preheat Oven to 375 degrees.
Chop zucchini, squash and carrots and load up your portabelo mushroom cap.
Place loaded mushroom on aluminum foil that is sprayed with non-stick cooking spray.
Cover the mushrooms with another piece of aluminum foil and fold ends together making a steam pouch.
Cook for 25 mins.
Preheat oven to 375 degrees.
I had to cut my boneless skinless chicken breast into because they were gigantic.
Pound chicken breast.
I filled it with 2tbsp of Wholly Quacamole (spicy), sauteed bell peppers, thawed frozen spinach, and more portabelo mushrooms.
Wrap it up and hold together with toothpicks.
Cook covered with aluminum foil for 20 mins and uncovered for the last 15 mins (total of 35mins).
I took fresh green beans and sauteed them with mushrooms and onions. Remember, no butter or oil just non-stick cooking spray. It does just as good.

I took a quick picture before I destroyed it!
YUMMY!!!!

Macros:(estimate)
Calories: 270g
Fat: 8g
Carbs: 24g
Protein: 33g

Hope that some of you will try this too. Hungry Girl added cheese instead of the quacamole and cheese in her mushrooms caps. I think it is delicious this way!

I hope you all have had a great weekend!

friday's training

Friday, I was off work and had big plans for the day! So, I got up at my normal time of 3am. Cleaned the house and got ready to head to the gym. Yep, I was at the gym at 5am on my day off! I have learned that I am just an early person when it comes to training. I like to get it out of the way.

I started off with 30 long minutes of kettlebell exercises. If you have never worked with these, pick one up! It will kick your butt. 30 minutes.Non.Stop. After my friend left at 530am, I needed to stay and do my main lifts for the week. I didn't know how I would be able to lift heavy weights after killing myself with those darn kettlebells.

Well... I just did! Didn't think twice about it. I pushed through it and felt great afterwards!

I started off with deadlift.

135lbs 5 sets of 5!!!

I felt great!

Moved on to Standing Military Press.

45lbs 5 sets of 5

Assistance work was next...

Kettlebell Goblet Squats with 35lbs

Lat Pull Downs with 40lbs

I did these two exercises back to back for 3 sets of 10.

I was spent! I had to get out of there before I wasn't able to move anymore!

I proceeded with my BIG plans for the day.... Playing with Brooklee!!! She sure kept me busy! I was definitely ready for a nap when she went down for hers.

I am still feeling the soreness of Friday's training... and I LOVE IT!!!!

Saturday, September 24, 2011

crust-less quiche/casserole

I have been following Jen Keck's blog for quiet sometime now. She loves fitness and nutrition. A couple of weeks ago, I mentioned to Zach that I would love to work with Jen.

So that's just what I did. I emailed her and after a couple of days of emailing back and forth we finally got everything that we needed to get started. She sent me a very detailed diet. She noticed in my current diet that I wasn't getting anywhere close to the amount of vegetables I needed.

Well... I am now!!!

I didn't think it would be that bad and I was right. The first day I started, I had to literally shove the veggies down my throat to get them all in. Now, I am getting all creative. I made a homemade salsa the other day and it turned out pretty good for my first try.

Yesterday, I decided to try and do some type of breakfast quiche, casserole.
I was surprised to how it turned out. I wanted to share my recipe.

Ingredients:
20oz of egg whites
8 omega 3 eggs
thawed frozen spinach
sauteed mushrooms and onions

(whatever other veggies you want)
(This is enough for 4 days worth of breakfast.)
Beat the egg whites and eggs and pour into a 9x13 pan that was sprayed with non-stick cooking spray.
Load it with the veggies of your choice.
Bake at 350 degrees.
This took about 35mins.
After is cools, cut into 4 equal squares.
Put each square in an individual container.
I have to be honest here... Cooked spinach is one of my least favorite things but this was pretty darn good!
Each morning I will be able to pull out one container and breakfast is just a few minutes away.

This is my breakfast this morning!
Macros:
Calories: 280g
Fat:8g
Carbs:11g
Protein:29g

Pretty good for the amount of food you get! Try it out and let me know what you think!

Monday, September 5, 2011

a not so "labor"day

la·bor/ˈlābər/

Noun: Work, esp. hard physical work: "manual labor".


Verb: Work hard; make great effort.


It's labor day... and while I was productive for 2 hours this morning to get my workout in... I have been extremely lazy!!!


less/les/



Adjective: A smaller amount of; not as much

Adverb: To a smaller extent; not so much

LABOR+LESS=me for today!

Have I enjoyed it??? Heck yes!

What will I do for the rest of the day???

Continue to lay here and rest!