Tuesday, June 16, 2015

Craving Chinese!


Ingredients:
1 lb boneless, skinless chicken breasts, cut into 1” cubes
2 Tbsp cornstarch
2 tsp peanut oil or vegetable oil
2 garlic cloves, minced
1 Tbsp minced ginger
¼ cup reduced-sodium chicken broth
1 Tbsp lower sodium soy sauce
1 Tbsp rice vinegar
1 Tbsp honey
1 Tbsp Sriracha
4 cups steamed broccoli florets/ mixed vegetables

 I like my Chinese spicey so....
Optionalcayenne pepper, chili powder and crushed red pepper 

Directions:
1. Preheat the oven to 375°F. Line a baking sheet with foil. On the baking sheet, toss the chicken chunks with 2 Tbsp of the cornstarch. Spread out the cubes and bake until they’re cooked through, about 12 minutes.

2. In a medium saucepan, combine the oil, garlic, and ginger and cook over medium heat, about 2 minutes. Add the broth, soy sauce, vinegar, honey, and Sriracha.  In a cup, whisk together the remaining 2 tsp cornstarch into 2 Tbsp water. Add that to the pan and heat until the mixture has thickened, about 30 seconds.

3. Add the cooked chicken to the pan with the sauce and toss together. Serve alongside the broccoli/ mixed vegetables and over brown rice. 

Enjoy! :) 


Saturday, June 6, 2015

A weeks worth of workouts :)

Not much to say about this weeks workouts. My weight has increased on my 1 arm row and I'm able to push out more reps, so that is kind of exciting! We got some new equipment at the gym for legs and I'm very excited about that. I've been dying for them to get a hamstring curl machine, finally they have! I have definitely seen a difference in my physique within the last month and I think it's safe to say I'm getting over that plateau! (YAY! :D )

Monday:
Exercise
Wt/ Rep
Wt/Rep
Wt/Rep
Wt/Rep
Incline Fly
8lbs/15reps
8lbs/15reps
8lbs/15reps
10lbs/15reps
1 arm row
25lbs/15reps
25lbs/15reps
25lbs/15reps
30lbs/15reps
Tricep Extension
25lbs/15reps
25lbs/15reps
30lbs/15reps
30lbs/15reps
Forward Shoulder Raises
10lbs/15reps
10lbs/15reps
10lbs/15reps
10lbs/15reps
 Complete 350 calories of high intensity cardio post lift.



Tuesday:
Exercise
Wt/rep
Wt/Rep
Wt/Rep
Wt/Rep
Wide grip row
45lbs/15reps
45lbs/15reps
45lbs/15reps
45lbs/15reps
Small grip row
65lbs/15reps
65lbs/15reps
65lbs/15reps
65lbs/15reps
Cable bicep curls
15lbs/15reps
15lbs/15reps
15lbs/15reps
15lbs/15reps
Double Bicep curl
5lbs/15reps
5lbs/15reps
5lbs/15reps
5lbs/15reps
 Complete 350 calories of high intensity cardio post lift.


Wednesday: Unfortunately had to take off due to a terrible migraine that hit immediately after work. 



Thursday:
Exercise
Wt/Rep
Wt/Rep
Wt/Rep
Wt/Rep
Leg Extension
50lbs/15reps
50lbs/15reps
50lbs/15reps
50lbs/15reps
Leg Press
100lbs/15 reps
110/15reps
110/15reps
110/15reps
Hamstring Curl
15lbs/15reps
15lbs/15reps
15lbs/15reps
15lbs/15reps
Calf Raises
65lbs/15 reps
65lbs/15 reps
65lbs/15 reps
65lbs/15 reps
 My legs were so tight after this workout. It wasn't until Sunday I stopped feeling the tightness!



Friday: 
Incline 10
Jog  at 5.0 mph for 2 mins
Walk at 3.8 for 3 minutes
Complete until you burn 350 calories Try your very best not to stop at all. It's tough, but totally doable. You got it!



Saturday:
Incline Sit ups: 12 reps
Hanging Leg Swings: 12 reps
Back Extensions:12 reps
Side Bends with 15lb dumbbell
Ab Crunch Machine: 12 reps
Repeat 6 times

Wide Grip Pull Ups: 6 reps
Small Grip Pull Ups: 6 reps
Hammer Curls:Wt: 15lbs, 12 reps (24 both arms)
Repeat 6 times



Kill the Craving Without the Guilt!

Hey guys! So I have been getting some crazy cravings for everything chocolate, therefore, I decided it was absolutely necessary to make chocolate chip cookies! However, instead of going with my initial instinct of buying the premade and prepackaged ones at Harris Teeter that are "oh so good" I decided to make the healthier choice and make my own. I have to admit, the flavor is very close to the unhealthy chocolate chip cookies we typically eat. I found the only difference I noticed was the texture, because these are made with whole wheat flour and oatmeal, they tend to taste a little more fiber-y. Then again, I guess we all could use more fiber in our diets right? Welp, here's the recipe for the cookies! Enjoy!! 
For all you fellow macro counters out there here's the stats on these puppies:

Macros:
Fat: 5g 
Carbs: 12g
Protein: 1g

Time to prepare: 10 minutes
Cook time: 30 minutes ( 2 sheets)
*Makes 30 cookies*

Ingredients:
3/4 cup rolled oats
1 cup whole-wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup butter; softened
1/4 cup canola oil
1/3 cup granulated sugar
1/3 cup brown sugar
1 large egg
1 teaspoon vanilla extract 
1 cup chocolate chips

Directions:
1) Preheat over to 350*F. Coat 2 baking sheets with cooking spray, unless you have the non-stick trays.
2) Grind oats in a blender or food processor ( I used my Nutribullet).
3) Transfer oats into medium bowl and stir in flour, baking soda and salt. 
4) beat butter in large bowl with an electric mixer until fluffy/smooth. Add in oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy.
5) With the mixer running, add the dry ingredients, beating on low speed until evenly mixed.
6) Stir in chocolate chips by hand
7) Place 1 inch dough balls at least 1inch apart onto the baking sheet.
8) Bake cookies, 1 sheet at a time until they are golden around the edges and golden on top. (About 15 minutes). 
9) Let the cookies sit for 2 minutes on the baking sheet and then transfer them to a wire rack.

Side note: You can freeze the cookies to be used at a later time. Place the cookies in an airtight container in a single layer, or separated by parchment paper to prevent sticking.  When you're ready to serve them, just take them out and let them thaw!


Sunday, May 31, 2015

Leg Day!

Today was leg day, minus the squats. My left knee ( the one with terrible tendonitis) had been acting up again. I opted for 4 exercises today with 6 sets and finished it off with 350 calories worth of moderate level cardio. :) The weight on the adductors is pretty low to what most people can do. Back in college I played lacrosse and ended up tearing my left hip flexor. After 3 weeks of crutches and therapy, I was cleared to play. That very same day I tore the right one. Since then I decided to be more careful with those! I wouldn't wish that kind of pain or misery on anyone!

Time to complete: 1.5 hours

                 
Exercise
Wt/Rep
Wt/Rep
Wt/Rep
Wt/Rep
Wt/Rep
Wt/Rep
Adductor
30lbs/15 reps
30lbs/15reps
35lbs, 15 reps
35lbs, 15 reps
35lbs, 15reps
35lbs,15 reps
Abductor
60lbs, 15reps
60lbs, 15 reps
75lbs, 15 reps
80lbs, 15reps
80lbs, 15reps
85lbs, 15reps
Leg extension
40lbs, 15reps
45lbs, 15reps
50lbs, 15reps
50lbs, 15reps
55lbs, 15reps
60lbs,15reps
Leg press
100lbs, 15reps
110lbs, 15reps
115lbs, 15reps
115lbs, 15reps
120lbs, 15reps
120lbs, 15reps


Bike:                                                               Elliptical:
30mins                                                             20mins
175 Calories                                                     175 Calories
6.04 miles                                                        2.03 miles

Friday, May 22, 2015

Been a busy bee!

It's  been quite some time since I've posted any workouts. These past few weeks have been pretty crazy! I had graduation, my cousins memorial golf tournament, the All-Star Race and last night my amazing boyfriend flew me down to Florida to spend the weekend with him! It was quite the surprise since he had just decided yesterday morning! Basically he's the best person ever! Anyways, here's the workouts for this past week. We're hitting the gym later on this morning before we hit the beach!


Time to complete: 40 minutes

Monday:
Elliptical: 10 minutes level 9

Set 1:
Seated Row 55lbs, 15 reps
Overhead Rear Deltoid Fly 5lbs each cable, 15 reps
Tricep Cable Extension: 20 lbs, 15 reps
Repeat 3 times

Set 2:
 Bicep curls: 30lb bar, 15reps
Barbell Press: 30lbs, 15reps
Repeat 3 times

Set 3:
Lateral shoulder Raises: 8lbs, 15reps
Forward Shoulder Raises: 8lbs, 15 reps
Repeat 3 times



Tuesday:
Exercise
Wt/Rep
Wt/Rep
Wt/Rep
Wt/Rep
Wt/Rep
Squat
 65lbs/10reps
85lbs/10reps
105lbs/8reps
85lbs/10reps
65lbs/12reps
Deadlift
50lbs/15reps
50lbs/15reps
50lbs/15reps
50lbs/15reps
50lbs/15reps
Leg Extension
30lbs/25reps
30lbs/25reps
30lbs/25reps
30lbs/25reps
30lbs/25reps
Body Squat
20 reps
20 reps
20 reps
20 reps
20 reps



Wednesday:

Light jog: (Hill option, level 7) 5.0mph 25 minutes
Completed: 1.89mph 217 Calories burned

Easy Bar Preacher Curls: 20lbs, 20reps
Cable Tricep Extensions: 20lbs 25 reps
Repeat 4 times

Cable Bicep Curls: 10lbs, 20reps
Cable Tricep Extensions: 20lbs, 20 reps
Repeat 4 times

Overhead Rear Deltoid  Cable Fly: 5lbs each cable, 20reps
Cable Flys: 5lb, 20 reps
Repeat 4 times

Double Bicep Cable Curls: 5lbs, 20 reps
Repeat 4 times


Thursday: Rest Day!

Wednesday, May 6, 2015

3 days worth of workouts :)

Monday: You'll be feeling this in 2 days. The weight isn't much alone, but throwing the sprints in there with it was tough. You'll be tired after this one, I slept like a baby.

30 seconds 4.0mph
30 seconds: 6.0mph
30 seconds: 9.0mph
Repeat 10 times

Exercise
Reps/Wt
Reps/Wt
Reps/Wt
Reps/Wt
Reps/Wt
Reps/Wt
Reps/Wt
Squats
65/10
85/10
105/8
125/7
145/4
105/8
85/10
Deadlifts
65/10
85/8
105/5




Calf raises
45/25
45/25
45/25




Leg Extensions
20/30
20/30
20/30
20/30



Leg Press
40/30
40/30
40/30




Leg Raises (Abs)
12
12
12
12
12



Tuesday:
30 seconds: 4.0mph
30 seconds: 6.0mph
30 seconds: 9.0mph
Repeat 4 times

Seated Row: 40lbs: 20 reps 
1 arm tricep extension w/ cable: 5 lbs
Overhead bar press: 30 lbs: 20 reps 
Overhead Rear Deltoid Flys: 5lbs each cable
Flys: 5 lbs each cable
Tricep Rope Extensions: 20lbs, 20 reps
Repeat 4 times


Wednesday:  I had a terrible migraine all day today and I thought the gym would help, but it didn't. I decided to just finish with abs today after my short run instead of being miserable and unproductive during my workout. Unfortunately, I still have it. So I believe it's time for bed :(

30 seconds: 4.0mph
30 seconds 6.0mph
30 seconds: 9.0mph

Incline situps: 15 reps 
Leg Raises: 15 reps
Reverse Incline Crunches: 10 reps 
Butterly crunches:  25 reps
Bicycles: 25 reps
Repeat 3 times

* Side note:* Don't use your arms to pull you up on the reverse incline crunches. This exercise is meant to work your core not your arms.

 Duh it's hard and duh it's going to hurt. Just do it!

Thursday, April 30, 2015

Blogging and the Draft: sounds like a good combo to me!

Monday: Cardio
4.0mph- 30 sec
6.0mph- 30 sec
9.0mph 30 sec
Repeat 10 times

Tuesday:  I decided to lift shoulder with someone in the gym since I had been putting it off for a week because of my accident. I think it's safe to say it's healed for the most part with the exception of a small purple bruise on the very end. :) I'm just thankful it wasn't broken!  

The shoulder and core workout:

4.0mph- 30sec
6.0mph- 30 sec
9.0mph 30 sec
Repeat 4 times

 Round 1) Arnold Press: 10lb  dumbbells, 20 reps  

super set:
1- Incline sit ups 20 reps
2- ab roll outs 20 reps
3-  hanging leg raises 20reps
4- 20 crunches ab machine


 Round 2) Military press 10lb dumbbells 20 reps
Lateral fly 5lb dumbbells 20 reps
Forward shoulder raises 20 reps

super set:
1- in and outs 20 reps
2-  leg thrown downs ( holding a 25lb plate straight over your head) 20 reps
3- decline reverse crunch 20 reps video demonstration

Round 3) Wide grip barbell shrugs: 85lbs 20 reps
super set decline reverse crunch 20 reps

Wednesday:  rest day

Thursday: 2 mile run around the neighborhood before the rain came! :)