Dining Out and Eating Clean

 Lunch date with my son at Bj's Brewhouse yesterday.  I love to go out to eat.  I find it to be a fun challenge to see what kind of healthy combination I can create so that I can still participate in the social aspect of dining out, yet stay on track with my eating.  I have to applaud restaurants these days for offering lighter meal options for those watching their waist line, or as Bj's states it in their menu, "enlightened entrees".  However, you still need to be aware of the caloric content of these dishes.  The lowest calorie meal I could find on the menu yesterday was 490 calories, and that is still to high for what I was wanting in a late lunch.  I have no problem ordering an item on the menu, and asking for it to be modified.  If a restaurant can make a burger, then they can definately serve it without the cheese and bun.  And if there are any vegetables on the menu, they will always give you a side dish of vegetables in place of fries, soup, or salad.  Just remember to ask for them dry or you will get them smothered with butter; which is good, yet defeats the purpose.  Fruit is a good side dish as well, yet going to increase the calories of the meal more then vegetables.  

Kids deep dish cheese pizza and smiley face fries for my son.

Turkey burger patty w/no cheese or bun, and a side of dry steamed vegetables for me.

If you have ever been to Bj's Brewhouse and haven't ordered the turkey burger you are missing out!  This place has the best turkey burger patty's around.  They are incredibly juicy and full of flavor.  I am always 100% satisfied when I order this for lunch or dinner.  The vegetables they served yesterday were the best yet; broccoli, zucchini, carrots, and asparagus!  I was a happy and satisfied girl. 

Bj's has other great items on their menu that you can order and not compromise the waistline by omitting the extra calories that come with bread, sauces, and side dishes.  Their loaded baked potatoes are delicous, yet all are served with alfredo sauce... load on the fat and calories, no thank you.  So I will order the chicken and broccoli potato with no cheese or sauce, and add a side of salsa; by doing so I cut out A LOT of fat-laden calories.  

I always use the Myfitnesspal app to log all my food.  I have a goal of not missing one day this year, and so far so good.  Myfitnesspal plays a huge part in keeping my daily caloric intake in tact.  You would be surprised how many food items found at chain restaurants are in the food app.  However, I couldn't find just the turkey patty yesterday, so I picked it up and weighed it in my hand.  It felt about 4 ounces so I found an equivalent in the app to log it.  I have been weighing my food for a long time now, and can usually tell how many ounces an item is before I put it on my scale.  I totaled yesterday's lunch nutrients to be:

Calories: 278

Fat: 15g

Carbs: 12g

 Fiber: 3g

Protein: 25g

Please don't miss out on making memories with family or friends over a meal dining out in fear that you won't be able to stay on your diet.  You can and will be able to; just go into the situation with the mind-set as I do... make it a fun challenge for yourself to see just how creative you can get with ordering something delicious and healthy.  I know you can do it... Bon Apetite!

Love2LiveFit

    

Turkey, Egg White, and Ricotta Breakfast Pizza

Since making my first breakfast pizza last week, I have been craving another.  The pizza is another variation of my typical egg whites and oats breakfast, for that is all I use to make the crust.
This was my first time using ricotta in a breakfast recipe and I loved it.  The pizza is really quick and simple to make.  In a bullet mixer, blend the 1/2c. egg whites and 1/2c. oats.  Pour the combination into a large skillet that is sprayed with cooking spray. 

Egg Whites & Oats, blended.

I discovered that gently using a spatula to spread the batter helps to create a larger pizza crust. Yet, still maintains a good thickness so that you can pick up a slice to eat and all the toppings don't fall off, 

Use a spatula to spread the batter into a larger diameter.

In a smaller skillet cook the other 1/2c. egg whites.  Let to egg whites fully cook on one side then flip over and cook for 2min. on the other side.  Once they are cooked all the way through, use a wooden spoon or spatula to break them up into pieces.

Egg whites in a separate pan.

The crust and egg whites take about the same time to cook, and while they are doing so, you can get your toppings prepared.  I heated up  my left over ground turkey and steamed broccoli in the microwave, sliced up the tomatoes, and measured out 2tbsp. of the ricotta.

The crust and the egg whites cooking side-by-side.

2tbsp. Ricotta cheese to cover the crust.

After you have spread the ricotta on to the crust, begin to top the pizza with the sliced tomatoes, broccoli, egg whites, ground turkey, fresh basil (optional), and crushed red pepper flakes.

 Slice the pizza into 4 pieces and sit down, relax, and enjoy this amazing combination of ingredients.  I only ask that you try to make it last by savoring each bite because before you know it, you have gobbled it all up!  When I got to the last piece, I found myself thinking of what kind of pizza I will create next... So stay tuned!

You will need:

1/2c. oats

1c. egg whites

2tbsp. ricotta cheese

1/4c. steamed broccoli

1oz. roma tomato

1oz. cooked ground turkey

Fresh basil

Crushed red pepper flakes

Calories: 341

Fat: 7g

Carbs: 34g

Fiber: 6g

Protein: 36g

Love2LiveFit

Quick and Delicious Taco Bowl Dinner

Taco Bowl Dinner

Every week we have a Taco Tuesday dinner.  This week I made crispy shelled tacos for the family and always throw together some sort of a bowl of veggies and taco goodies for me, omitting the shell.

This simple bowl takes 2 minutes to throw together, and is full of flavor!  I never feel like I missing out on Taco night:)

Simple fill your bowl with:

1/2c. lettuce of choice (I used iceburg this time)
1c. Veggies of choice(I used zucchini, lightly sauteed in a pan with cooking spray)
1oz. Diced Roma tomatoes
1/2oz. Diced avocado
1/4oz. Shredded extra-sharp cheddar cheese(I usually omit the cheese, but was craving a little bit this time)
31/2oz. Ground turkey breast meat, seasoned with paprika, Cayenne, garlic, and chipotle pepper.
2tbsp. Fage plain greek yogurt
1tsp. Tapatio hot sauce.

Mix it all together and you have a bowl of Taco Heaven.  I love what the greek yogurt does for this dish, and hope that you do too.

Calories: 242
Fat: 11g
Carbs: 10g
Fiber: 3g
Protein: 27g


                                                              Love2LiveFit

Exercise and fun for the whole family.

Nothing brings you back to your childhood, and creates memories like playing a game that you grew up with, and teaching your children how to play.

My son has always known me to love exercise.  Since 6 weeks after delivery when I could start to exercise again, he has been by my side and witness to it.  He loves to learn new ways to workout and was really excited to learn how to play hopscotch yesterday.  We have 3 buckets of chalk that the boys love to draw on our driveway with, and yet it wasn't until the other day that I thought of playing the game of Hopscotch.  I couldn't remember how to play; it has been over 30 years since I last played, so I looked up the directions on google.
Of course, you can see from my chalk drawing and the directions that I made a mistake.  And let me tell you we felt it with a lot of single hops!:)

I have copied and pasted the information I found that was written by Diane Corriette.  Thank you Diane for posting these simple and easy directions.
Well.... it's time to play Hopscotch again:).  My son Loves it and so do I.  Enjoy and have fun everyone!

What Do You Need To Play Hopscotch?

1. Chalk (or a stone that leaves white marks on pavement)

2. A stone for each player

AND THATS IT!!! SIMPLE!

What Does a Hopscotch Court Look Like?

The most common layout of a hopscotch court

How To Draw A Hopscotch Court

If you are playing on large pavement slabs, then the slabs should already be in the correct hopscotch shape, so all you will have to do is write the numbers in the spaces.

If you are playing on plain surfaces, you will need to use the chalk to draw the boxes for each number in the hopscotch shape that is shown above. Then write the numbers 1 to 10 in the order that they are shown above.

How To Hop A Hopscotch Court

1: Hop

2 & 3 : Jump

4: Hop

5 & 6 : Jump

7: Hop

8 & 9 : Jump

10: Hop

Still don't understand? Look at the image below or watch the video of my children showing you how to hop a hopscotch

How To Hop A Hopscotch Court

Rules Of Hopscotch

The aim of the game is to successfully complete the hopscotch with your stone at number 10

1. Throw your stone on the number 1. If the stone misses the number 1 or lands on the lines of the square, you give up your go

2. Without landing on the 1, complete the hopscotch court. If you don't know how to do this, go up the page and watch the video. When you are doing the hopscotch court, you cannot step on the lines of the squares, change your hopping foot or step outside of the squares.

3. When you reach the ten on the hopscotch court, DO NOT put your foot down, hop to turn around and then go back

4. When you reach the 1, pick up the stone BEFORE you jump back over the 1 again. If you don't do this, you give up your go

5. If you complete this, then move on to throw the stone on the number 2 and repeat the process. You keep going with your turn until you do something that means you miss your go (these are all listed throughout the rules).

6. If you don't complete your go, then on your next go you must try for the same number again.

If you wish to take the game further, once you have made it to 10, you go backwards from 10 to 1.

Still don't understand? Watch the video below of my children playing the game

Hopscotch Techniques

Here are some tips to help you do better at Hopscotch:

1. When throwing the stone, do it gently and underarm so you have a better chance of getting it in the correct square

2. Take your time going across the hopscotch court so you are less likely to step on the lines of the squares

3. If you are in the hop position when you go to pick up your stone, as you bend down, lift which ever leg is in the air higher. This will help you with balance.

4. The type of rock used can also make a difference. If the stone you use is too round, then it is more likely to roll and therefore come out of the square. This is why it is better to use a flat stone, which is more likely to stay exactly where it lands. (See the images below)

Hopscotch & Your Health

Hopscotch is a great cardio exercise as it works your calves and thighs.

It's also good for conditioning if you're a professional athlete and for increasing balance and stability.

A game of hopscotch is a friends & family fun way for everyone to get their hour (Or more!) of exercise a day, especially in the summer!

Quick and Healthy Breakfast

I typically eat the same foods for breakfast everyday, but like to change up the recipe by adding or eliminating certain ingredients, and changing the way I prepare the meal.  Unless it is a weekend day when I sometimes have cereal, breakfast for me always contains eggs or egg whites. 

Yesterday's breakfast was quick, healthy and one of my favorites.

1c. Egg whites
1/3c. oats
2 Slices Nitrate-free ham

In a small glass bowl, heat the oat and water in the microwave, then set aside.
Add the sliced ham to a small pan sprayed with cooking spray. 
 Let cook for 1-2min., then pour
the egg whites in.  After flipping
the egg whites and ham over, 
add the cooked oats and 
scramble together.

 That's it... breakfast is served.

Calories: 230
Fat: 3g
Carbs: 19g
Fiber: 3g
Protein: 28g













                                                                      Love2LiveFit

Arm Workout Wednesday

                                              Biceps & Triceps w/Active Rest

3-4 sets/8-10reps

1. Incline in curls / Cable bar push downs

2. Db in & out curls / Skull crushers

3. Ez bar curls / Db overhead extension

4. Db hammer curls / Rope extensions

S.S. (super-set)

Standing Alternating curls / Seated one arm curls

Bench dips / One arm db kickbacks

The active rest options today will be completed after each set.  Example, you will do your incline in curls and cable bar push downs, then do your active rest reps... this is your "rest".  Repeat for 3-4 sets and then move onto the next workout.

Active Rest options:

5 Burpees

5 Narrow push-up burpees (your arms pinch your sides as you push-up making sure that your elbows point back and not out to the side)

5 Plank up and down burpees (jump back into push-up position, then come down onto each forearm and back up, do a push-up, then repeat starting with the other forearm and back up)

5 T Push-up burpees

                                         Work Hard... Never Quit... Love2LiveFit

Egg Whites & Oats Breakfast Sandwich

What do you get  when you blend a 1/4c. egg whites and a 1/3c. oats in a bullet mixer?  A two ingredient sandwich bun for breakfast!  The idea I had to make a sandwich bun for breakfast yesterday came from the same ingredients of egg whites and oats that I use for the breakfast pizza and tacos, except I changed the measurements of the egg whites and oats so that the consistency would be thicker, and more bread-like.

The first attempt I had measured out 1/2c. of egg whites to 1/3c. oats and discovered it to be a bit too thin for what I wanted, yet I went ahead and made mini pancakes from the mixture and will probably eat those this morning.  My seconed attempt, I used only 1/4c. egg whites to 1/3c. oats.  The result was a thicker consistency which when I poured the two rounds into the pan I had to gently spread the mixture to crearte a larger diameter; and doing so produced a perfect result. 

Once the two rounds were cooked  through, I plated them and topped one side with egg whites and the over-medium egg, and the other side with romaine, roma tomatoes, and ham.

 Before sitting down to eat, I poked the whole egg with a fork.  I love the yolk to drizzle out and sauce up my food!

All you need to make this healthy and delicious breakfast sandwich is...

1/2c. egg whites (use only 1/4c. for the bun, and the other 1/4c. for the egg white pattie)

1/3c. oats

1 romaine leaf

3 slices roma tomato

2 slices nitrate-free ham

Cooking spray for your skillet

Blend the 1/4c. egg whites and 1/3c. oats in a mixer.  Pour two rounds into your skillet sprayed with cookinfg spray.  Cook for a couple minutes on each side.

In a seperate, smaller skillet, cook the 1/4c. egg whties, making a pancake shape out of them.  Then fold onto one of the rounds.

Cook trhe whole egg over-medium and heat the ham up in the same skillet.

Calories: 262

Fat: 8g

Carbs: 21g

Fiber: 4g

Protein: 24g

                                                               Love2LiveFit

Strawberry Chocolate Chip Bundt Cake... The Sweet Treat!

It had been a couple weeks since I made a sweet treat, and with the weather being a bit cooler then normal yesterday, I decided to bake.  There is something about a cloudy, chilly day that makes me want to bake and create tasty cakes.  I opened up the cupboards to see what I had on hand, and was happy to see that I could make a new recipe without having to go to the store... I always love that!!!  

And the product of what I had within my cupboard doors was....

I knew I wanted to make the cake in a bundt pan; it's usually is my pan of choice.  And I definitely wanted chocolate chips and sprinkles included in the cake.  I was inspired to create a cake that still contained good nutrients, so I omitted white sugar, except for the sprinkles and chocolate chips, and included protein powder, plain greek yogurt, and apple sauce.

As I started to grab ingredients from my cupboard I find myself silently praying for whatever I'm throwing together to please, please, please be good.  I always dislike when something I make or bake just doesn't turn out as planned.  It doesn't happen often, but every now and then.... It does!  I have learned over the years to keep my sense of humor, and learn from my mistakes:)

The recipe:

3c. Cake flour

6 scoops strawberry protein powder (I use Body Fortress)

3tsp. Baking powder

1tsp. Baking soda

4eggs

1c. Apple sauce

1c. Fage

1tsp. Vanilla

2c. Strawberries (I used frozen and thawed them in the microwave)

1/2c. Mini chocolate chips

1/4c. Vegetable oil

Set aside:

1/2c. White chocolate chips

1/2tsp. Shortening

Sprinkles

Pre-heat oven to 325'

In a bowl mix the flour, protein powder, baking powder, and baking soda.

In a separate large mixing bowl, add the apple sauce, Fage, vanilla, vegetable oil, and eggs.  Mix on medium speed for 2min..

Slowly mix in the dry ingredients.  

Fold in the chocolate chips and thawed strawberries.

Pour mixture into a bundt pan coated with cooking spray.

Bake @ 325' for 40min.

Let cool for 15min. then remove cake from pan onto a wire rack and let cool completely.

In a microwave safe bowl, heat the white chocolate chips and shortening for 2-30second intervals.  Mix the chips and shortening with a spoon until creamy and pour the mixture into a ziplock bag.  Push the melted chips to one corner of the bag, and poke it with a knife.  Drizzle the melted chips on top of the cake, and sprinkle with sprinkles of your choice.

Makes 26 slices

Serving: 1 slice

Calories: 178

Fat: 5.8g

Carbs: 22g

Protein: 10.5g

                                                                  Love2LiveFit

Portion Controlled, Small Plate Salmon Dinner

 It's always the same for me when it comes to serving my dinner vs. serving the hub bub and boys (at least during the week it is).
My plate is small, as are the portions that fill it.  The plate is simple, and usually with an extra small serving of carbs, if any at all.  I remember when my son first started to take notice that my dinner plate differed from his, and he'd ask me what I was having for dinner.  I would tell him that I was having what he was having for dinner, but just without any sauces or starchy carbohydrates.  He caught on quickly to mommy's "Clean Eating", and has been a big supporter of my lifestyle and habits ever since!  He keeps me motivated and inspired everyday.  I haven't been able to get him to try the cleaner versions of my cooking yet, but I know as he grows older he will come around:).

This simple plate is:
9 roasted asparagus spears w/ garlic and olive oil
3oz. Baked salmon with fresh black pepper

Calories: 212
Fat: 13g
Carbs: 6g
Fiber: 3g
Protein: 21g



                                                                      Love2LiveFit

Simple, delicious, and healthy breakfast.

The most important meal of the day... and with a simple and delicious breakfast such as this one, there is no reason it should be missed.  Yesterday's breakfast was made as an open-faced sandwich, but could easily be made with two slices of bread and taken on the road.  If you were to take this sandwich to go, I would recommend cooking the whole egg all the way through so you don't end up with yolk dripping on you as you eat and drive to work.  

I usually allow myself the 10-15 minutes it takes to cook and eat my breakfast, so that I can do so with a knife and fork.  I prefer to cut my food up and savor each bite when given the opportunity.

This simple recipe is as follows:

1 slice sprouted grain bread, lightly toasted.

2 slices of nitrate-free ham

1/2c. egg whites

1 whole egg, cooked over-medium

As the bread is toasting, heat up the ham in a skillet and cook the whole egg.  In a separate, smaller skillet, cook the 1/2c. egg whites.

Top the dry toast with the over-medium egg, ham, and then the egg whites.  Cut open with a knife so that the yolk can drizzle out, creating a delicious sauce for the sandwich.

Calories: 231

Fat: 7g

Carbs: 16g

Fiber: 3g

Protein: 25g

              

                                                                Love2LiveFit

  

Never Miss A Monday!!!

The weekend's seem to go by faster then they come, and before we know it, Monday is upon us again!
I find Monday the most important day of the week to get my workout in; be it Yoga (which is my preferred training of choice for Mondays) spinning, or lifting... I have to get some form of exercise in and then the days that follow, I am ready to Rock!
This morning I started with an light 30min. spin, followed by 90min. of power yoga, and was done by 8:30a.m..:)

After training clients this morning and spending time with my son this afternoon I threw in a quick 30min. Glute workout.  I have to say... what may look like a basic, body weight workout ALWAYS delivers an insane burn... Whoop!

The Bikini Bottom
 1. Clam shells 50reps/leg
 2. Hip raise- 30 reps, then keep your hips up and pulse out 20 more tiny power reps... OUCH!:)
 3. Hip raise in and outs -30 reps (drop your knees out as you lower and in as you squeeze up)
 4. Hip raise outs-20reps (keep your knees dropped out as you raise up and down)
 5. Quadruped 25reps/per leg (one of the best for your glutes... get on all fours and bend one knee so that your leg is 90', quad parallel to the floor and press your flexed foot towards the ceiling, contracting you glute)
 6. Straight leg donkey kicks 25reps/leg
 7. Straight leg cross over donkey kick-20reps/leg (drop your straight leg down over the bent leg, tapping your flexed foot to the floor and contracting it back up to the start position)

Friday... Booty Spa!

Good Morning World!  If anybody would like to hit their lower body for a good burn today, then I suggest giving today's workout a try.  

Who doesn't like a nice bottom?  Our glutes our sometimes neglected; yes we may graze those muscles that make up the bikini bottom by performing squats, lunges and similar variations.  Yet, our glutes need to be isolated at times to target only the maximus, minimus and medius.  And what better way to start off the workout then with gluteal activation movements.  I always begin with a hip flexor stretch to open up and stretch that front part of the leg where it meets the hip.  Tight hip flexors equate to what is referred to as Gluteal Amnesia.  And anyone who has a desk job for work is subject to tight hip flexors, and weekend glutes, so lets loosen up those hips and wake up our glutes!

The Bikini Bottom Workout... not just for the ladies!

Warm-up: 

10/side: Hip flexor stretches, hold ea. for 15sec.

Clam shells 2x25 / Quadruped 2x25

Active rest: 10 plyo box jumps or 10 Bosu jump jack squats

(perform the active rest after each set as your "rest")

3-4x12-15r

1. Ez bar hip raise

2. Db walking lunges

3. Ez bar good mornings

4. Barbell squats

5. Ez bar dead lifts

6. Plie squats

Its a mild workout today... Something is Always better then nothing!

                                                                      Love2LiveFit

Today's workout....Shoulder w/ Active rest

As I started my workout today, I thought to myself that I really shouldn't train shoulders due to the soreness I am experiencing from the 270 push-ups I did Tuesday as my active rest for my chest & triceps workout.  However, I like to constantly challenge myself and once my mind is set on something it can be difficult for me to change it (this can be good and bad at times:) )
With that being said, I planned on a lighter shoulder workout w/active rest (my favorite).  And the active rest I really wanted to perform was burpees.  I figured I'd give it a try and see if my chest, shoulders, and triceps could take it.... Well, they did and I had a great 468 calorie burn!!!


The Workout:
4x6-8r (4 sets, 6-8 repetitions) w/active rest of 5 burpees.

-Upright rows/Burpees
-Seated front raise Vs/Jumping jack burpees (do a jumping jack in place of the jump)
-Shoulder press/3pt. Jumping jack burpees (after you do the push-up, jump both feet in, then jump out to the left w/straight legs out, jump back in to center, jump out the the right w/straight legs out, and jump back to center, stand up and do the jumping jack... that is one rep.)
-Full rotation lateral raises/Mt. climber burpees (after the push-up, complete 6 mountain climbers, then come up and do the jumping jack, that is one rep.)

S.S. (Super-set)w/ active rest abs
-Alternating front raises/Lateral raises
w/active rest: reverse crunches-20r
-Arnold presses/Flys
w/active rest: Flutter&Scissor abs-20r ea.


Please always allow time to stretch:)


                                                            Love2LiveFit

Breakfast Pizza

 Today's breakfast was inspired by a client that told me she had a
breakfast pizza over the past weekend at a restaurant downtown
by the river.  I thought to myself, "I made breakfast tacos
yesterday, why not a pizza today".  I used the same ingredients
for the crust as I did for the taco shells.  I was seriously in
food heaven when I ate my pizza this morning!!!

Recipe is as follows:
1c. egg whites
1/2c. oats
1.5oz. cooked ground turkey (I used the leftover turkey
from Tuesday night's taco dinner)
2oz. sliced tomatoes
1/4oz. shredded cheddar
Fresh basil
Crushed red pepper
 
In a bullet mixer:
Blend 1/2c. oats and 1/2c. egg whites.
Pour entire mixture into a heated skillet sprayed with cooking spray to form one large pancake.  Wah-Lah, there is your crust.
Cook for a couple minutes on each side.
In a separate skillet, cook the remaining 1/2c. egg whites.
Warm the ground turkey in the pan or your microwave

Top Pizza with sliced tomatoes, scrambled egg whites, ground turkey, shredded cheddar, fresh basil and sprinkle with crushed red pepper flakes.

Calories: 351
Fat: 8g
Carbs: 30g
Fiber: 5g
Protein: 36g

                                                                    Love2LiveFit

Yes you Can!

Be it pancakes,
chocolate cakes, chickpea cakes, black bean cakes, cupcakes, clean cakes, or box cakes... you can eat them and not compromise your waist as long as you get in the gym and you LIFT THOSE WEIGHTS:))).

You may ask yourself, "does she eat cake everyday?"  The answer is, yes, I pretty much do eat some form of cake on a daily basis.  I make clean treats and sweet treats.  I do however, abstain from using sugar, except in the form of raw honey, and occasionally chocolate chips and sprinkles.  If chocolate chips and sprinkles are included in one of my cake recipes, then that cake will always be referred to as a Sweet Treat.  The Clean Cakes I make include only raw honey in the recipe and maybe a 1-2tsp. of truvia.  I make it a habit of baking one or two different kinds of cake a week.  And there will be many more goodies coming soon!

Time to spin....  Make it a great Thursday!

       

                                                                      Love2LiveFit

Today's Workout... Cardio, Back & Biceps

After my morning coffee and blog, today's workout will start off with my cardio of choice, spinning.  I love to spin and pin (Pinterest).
Do you need to cardio on a daily basis? No, but I love to spin, and usually do 5-6x/week.  Cardio is great to get in at least 3x/week, but if your at all like me and have a favorite you just can't go without, then do it.  Running use to be my number one form of cardio, but in the last couple years my knees haven't allowed my body to go the long distances they once did, so these days I usually go spinning, and occasionally hop on my elliptical.  Either way, whichever form of cardio you prefer remember to mix it up with intervals to increase your cardiovascular endurance and strength.

I will only have 45 minutes to squeeze a lift in today, so I will be moving fast and working hard to get this done!


The Workout: 3-4x/6-8reps

Inverted rows/Standing alternating curls
Pull-ups/Cable biceps curls
One arm, One leg db rows/Ez bar out curls
Seated rear delts/In & out biceps curls

S.S. (super-set)
Ez bar rows/Db seated rows
Incline prone hammers/Crouching curls


Make it a great day because only you can!


                                                                    Love2LiveFit

A little extra something to shake up your workout today...

 

                Love2LiveFit Push-up Until You Drop Workout!

• 10 Push-ups
• 15 Sit-ups
• 10 Narrow Push-ups (elbows point straight back, arms pinch the sides of your body)
• 15 Reverse sit-ups
• 10 Left leg push-ups (right foot on top of left)
• 15 Sit-ups
• 10 Right leg push-ups (left foot on top of right)
• 15 Reverse sit-ups
• 10 Plank up&and down push-ups (start in push-up position and drop one forearm to the floor, then the other, then extend one arm back up and the other.  Repeat up and down for 10)
• 15 Steam engines (feet wider then shoulders, fingertips on temples, twist opposite elbow to knee, keeping chin parallel to the floor and eyes on you in the mirror)
• 10 Slow push-ups (5 count down, 5 count up)
• 15 Towel hops (hop laterally over a rolled up towel on the floor, back and fourth)
• 10 Side step push-ups
• 15 Steam engines
• 10 Staggered push-ups
• 15 Towel hops
• 10 cross leg push ups (step left foot out to side and cross right foot over and push up, repeat other side)
• 15 Leg drops 
• 10 T push-ups
• 15 Straight leg toe touches
• 10 Swiss ball walk out push-ups (lay your abs on the ball with legs parallel to the floor and stiff arms w/hands under shoulders, walk 5 steps out with your hands and do a push-up, walk back to the starting position, and repeat)... These are brutal!!!
• 15 Leg drops
• 10 Wide push-ups
• 15 Straight leg toe touches 
• 10 Bosu push-ups (with hands on the black side, and placed on top of the grips)
• 15 Russian twists
• 10 Push-up shoulder taps (push up and tap left shoulder w/ right hand, repeat with other shoulder and hand after every push-up)
• 15 Bicycle abs
• 10 Push-up side taps (push up, then bring one hand out and tap the outer thigh, alternating sides after every push-up)
• 15 Russian twists
• 10 Decline push-ups (feet elevated)
• 15 Bicycle abs

Congratulations... You have completed 160 push-ups, and 240 abdominal exercises, you are a BEAST!!!!!!!  

 

Tuesday... Chest & Triceps

This next 2-4 weeks I will be focusing on hypertrophy, increasing muscle.  Tomorrow's workout will start with an early morning spin followed by 20 burpees, or more if my energy is good.  Then after I train my clients I will hit my chest and triceps with 3-4 sets and 6-8 reps.
The workout will be as follows:

Warm-up:
Narrow push-ups 3x10

4 sets
Perfect push-ups/Rope overhead extension
Db press/Reverse grip triceps pull downs
Db flys/Bar push downs
Incline barbell press/Ez bar skull crusher w/press ups
Flat bench barbell press/Static hold db overhead extension

3 sets
S.S. (Super-set)
Incline db press/Incline db flys
One arm triceps kickbacks/Resistance bands press backs

Salad Plate Dinner... Portion Control.

Dinner is served...
This is what 1c. of steamed broccoli,  4oz. Grilled chicken, and 2tbsp. Salsa looks like.  Served on a salad plate, not dinner plate.  Why?  To ensure the portions stay the size they should be.  Smaller size plates fill up with just the amount we need per meal, eliminate over-eating, and make our mind think we are having more due to the fullness of the plate.

Instead of just eating chicken and broccoli side by side; change it up to make it more aesthetically pleasing... we do eat with our eyes first!  I love to plate my meals with the vegetables first, then layer up the proteins and top with hot sauce or salsa.

Simple, quick, clean and delicious!  The chicken was prepped yesterday as part of my Sunday food prep, leaving me with only having to steam broccoli to throw together my dinner.  Of course, I did make potstickers and teriyaki chicken for the kids and hub bub2be, they wouldn't be to excited if I served them all the dishes I make for myself.

Calories: 214
Fat: 3g
Carbs: 14g
Fiber: 7g
Protein: 37g

                                                                  Love2LiveFit

Low carb, high protein, quick & delicious breakfast!

Monday morning called for a low carb breakfast

 after a weekend of yummy high carb snacks and treats! 

 This morning's omelet was quick to throw together and delicious.

                               

3/4c. Egg whites

4 slices of ham (nitrate-free)

1oz. sliced avocado

1 whole egg

Dice up the ham and cook for 1-2 minutes.  Remove from pan.  Spray pan with cooking spray and add the egg whites to make the omelet.  Once you flip the egg whites over, add the diced ham and sliced avocado and fold.  Remove the omelet from the pan.  Re-spray the pan and cook the whole egg.  

Place the cooked, whole egg atop the omelet and split it open so that the yolk runs out; doing so provides your omelet with a tasty, healthy sauce:).

Calories: 230

Fat: 9g

Carbs: 3g

Fiber: 1g

Protein: 31g

                                                                   Love2LiveFit

Sunday Morning Strawberry Protein Bundt Cake... The Clean Treat!

 After a weekend of indulging, I felt the desire to create a cake that I
could incorporate into my meal plan for the week as a clean & healthy snack.

Whenever I title any of my cakes, "The clean Treat", they will always be made without chocolate chips, sprinkles, or any extra sugary goodies.  If the words, "The sweet treat" appear in my post's title, then it will be a given that they are not clean and filled with chocolate chips, sprinkles, or something of the kind.:)

This morning's cake is similar to my carrot cake, but just tweaked the ingredients to make it a strawberry almond cake.  Next time I will use fresh strawberries and omit the truvia I sprinkled on the pan
before filling it with the batter because the truvia burnt and although it thankfully doesn't taste burnt, it definitely would look better with out the black color.

The quick and easy recipe is as follows:

1 can of garbanzo beans, rinsed and drained.
5 eggs
2c. Strawberries
1tsp. Strawberry extract
1tsp. Almond extract
1tsp. Baking Powder
1/2tsp. Baking soda
1/2c. Raw honey
6 scoops Body Fortress strawberry protein powder
1tsp. Truvia
1/2c. Sliced almonds

Pre-heat oven to 325'
In a food processor, blend all the ingredients except the truvia, 5 strawberries, and almonds.
Blend until very well pureed.
Pour into a mixing bowl and fold in 1/2 of the almonds.
Spray bundt pan with cooking spray, and place slice strawberries
around pan as pictured.
Sprinkle the remaining almonds on top of the strawberries, as pictured.
Sprinkle pan with truvia  ( I would recommend leaving this step out, however you could mix the truvia into the batter if you would still like to have the sweetness added.
Pour batter into bundt pan.

Bake for 35-40min.
Let cool for 15min. in the pan, then transfer cake to a wire cooling rack.

Slice into 22 pieces.

Calories/slice: 122.5
Fat: 3.2g
Carbs: 7.3g
Fiber: 1.6g
Protein: 11g

The final product... Delicious!

Black bean, Salsa, avocado, cornbread cupcakes... Tasty, clean treat!

A quick throw together at 7:30a.m. this morning. And  before I even got out of bed my brain was working to create a cornbread cupcake recipe from the gift of black beans and salsa my girlfriend Tammy gave me yesterday.  The prep time was about 10 minutes and I made these simple little cakes while still sipping on my morning coffee.  And bless my fiance's sweet heart, without my asking he busted out cleaning my mess up and doing the dishes for me, so I could calculate the nutrient content of my the cupcakes.  He is so good to me!!!

The recipe is as follows:

1 can organic black beans
5 eggs
1c. cornmeal
31/2oz. avocado
8tbsp. salsa
2/3c. frozen corn, thawed
1/2tsp. sea salt
Dash of ground black pepper
 21/2oz. shredded sharp cheddar
2tbsp. honey

Pre-heat oven to 400'
Line cupcake pan with liners.

In your food processor blend the first 5 ingredients in the order of the recipe until pureed.
Pour the mixture into a bowl and fold in the corn and s&p.
Fill the cupcake liners just to the rim, and sprinkle with cheddar and drizzle with honey.

Bake for 15-17min.
Let cool on wire rack.


Calories: 174
Fat: 5.2
Carbs: 25g
Fiber: 2g
Protein: 7.3g


Love2LiveFit

The Love of my life... my support, my hub bub to be!!!