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Posts Tagged ‘Lean Ab Pyramid’

Yesterday I tried out my New Foam Roller. Some areas that I rolled over were very tender and it was a bit on the painful side, but other areas it felt like it loosened up my muscle right away. My upper thigh and the area right above my knee’s were very tender. I can really see how using the roller regularly will have its benefit’s. It’s almost like its own workout, my arms and ab’s got quite the workout from supporting my body while Rolling. Bonus!

Being a fan of Panini Sandwiches, I have one sandwich that I crave on a regular basis.

Guacamole Chicken Breast Artichoke Panini

For a side dish Yucon Fries with Roasted Asparagus.

The crunchy grilled flavor along with the cheesy guacamole goodness keeps me coming back time and time again.  I have a few Panini recipes, but I never get to them because I love this combo so much.

My spread choice is either hummus or guacamole. You can not go wrong with either choice.

My workout was a good one, I did 40 minutes on the elliptical. Since really starting to challenge my strength and up my resistance I feel like I am getting stronger. I find myself able to do longer bursts at higher resistances and even add incline during the bursts. It’s a Work in Progress.

One workout I have been slacking on are my abs so I did the Tone it Up Girls  Lean Ab Pyramid.

  • 10 Standing Knee Raises
  • 20 Tummy Tucks
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 40 Crunches
  • 50 Bicycle Crunches
  • 40 Crunches
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 20 Tummy Tucks
So glad the work week is almost over! I’m planning on doing some serious cooking and cleaning over the week-end.

Question of the day: What’s your favorite Panini?

Check Ya Later.

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Well the walking belt on my treadmill has taken a hit, it has been wearing out for sometime now, but I have been ignoring it, and didn’t realize how damaged it really was. This treadmill is an older model, but the motor works great so I found a replacement belt online and I ordered it, and should expect it in about 3-5 working days. So I will be getting all my cardio via my elliptical rider until then.

Wearing my headphones and rock’in out while power walking, I didn’t really hear the warning noises it was giving off, until the noise got louder than my music.

The last hint was this terrible burning smell that started.

So I jumped off the treadmill and got on my elliptical rider and did a 40 minute resistance workout.

To be honest I’m really getting in a good rhythm on the elliptical lately. Since I started to challenge my self to adding resistance, I cannot believe how fast the workouts have been going by. Plus I can tell my legs have gotten stronger.

After my cardio I got on some circuit training,  I did the following .

LEAN LEG PYRAMID

  • 20 Squats
  • 30 Lunges
  • 40 Toe Touches (head forward, legs straight, bend down & touch your toes)
  • 50 Second wall sit (sit up against a wall, legs at 90 degrees and hold it!)
  • 100 Seconds Jumping Jacks
  • 50 Second Wall Sit
  • 40 Toe Touches
  • 30 Lunges
  • 20 Squats

Next was the LEAN ABS PYRAMID

  • 10 Standing Knee Raises
  • 20 Tummy Tucks
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 40 Crunches
  • 50 Bicycle Crunches
  • 40 Crunches
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 20 Tummy Tucks
  • 10 Standing Knee Raises
Today I made a Saturday morning favorite, Eggtastic English Muffin.

Using my Pampered Chef measuring/storage jars I microwaved the first egg for a total of 2 minutes, but the problem is if you’re not careful the egg will explode in the microwave, so after 30 seconds I stop the cooking and let it rest and poke the egg. Then continue until it looks firm. The second egg only took a minute and 30 seconds to cook, so the cooking time’s do vary and you really have to watch the egg the entire cook time.

It was eggtastic.

Hope you enjoy your Saturday.

Question of the day: How do you like your eggs?

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So last night we had a family style fried chicken and roasted pork dinner with all the side dishes at Frankenmuth Bavarian Inn. Frankenmuth is Known for its love of Christmas and Chicken. This was my works end of year party that we have in January. I really wanted to snap a bunch of photos to show the platters of food, but the lighting was so low and dim that none of the pictures I attempted turned out. Our party was at a very popular tourist spot, the town is historic and has lots of really cute shops. It’s also popular for the year round Christmas store that’s right next store to it called Bronners, they have the most amazing Christmas decorations lit year round.

To get the ball rolling today, after a really big meal last night, I thought why not try a different breakfast than I normally eat. Well it’s not really that different, but I don’t normally eat them during the week.

Chocolate Chip Protein Pumpkin Cookies.

I add protein powder to 99 percent of my baked breakfast items, and I also use puree of pumpkin. I just love the flavor and I really like the health benefits from pumpkin and the protein.  I always have these on hand in the freezer, can you see a pattern with me and how I love to use my freezer. Well the reason behind that is I like to be prepared and always have food available that I love.  Plus these freeze so well.

Here’s the recipe for theses little nuggets.

Chocolate Chip Pumpkin Cookies (bonus: high in protein!)

Ingredients:

  • 1 box chocolate cake mix (or spice cake works too)
  • 1 large can pumpkin
  • 2 Tb vanilla
  • 2 Tb cinnamon + 1 Tb nutmeg
  • 1/2 cup oats
  • Chia seeds (2 Tb) and protein powder (1 small scoop) <–optional, but please add for protein
  • 1 bag chocolate chips (I used half a bag of semi-sweet and half a bag of milk chocolate)
Directions:
  • Preheat oven to 350.
  • Mix all of the above ingredients together in a large bowl.
  • Add chia seeds and protein powder if desired.
  • If the batter is too thick, add 1 Tb water or if it is too wet, add 1/8 cup extra oats.
  • Drop by spoonfuls onto a baking sheet.
  • Bake for 18 minutes.
  • Cool and enjoy!

These cookies are soft, moist, have chocolate chips in them, and delicious. And SO easy to whip up. Plus a healthy dose of protein.

As always my daily apple.

So today’s bag looks like this.

Packed and Ready to Go

I always workout when I get home from work, I really do prefer it to working out in the morning, I like to sleep as long as I can. I really feel like I have more energy to do a solid workout after working all day then I do when I first wake up, I know it’s a different thought pattern than most people’s, but it works for me so I do it.

For my workout today, I did a 60 minute treadmill walk on an incline, it gets me stretched out after a long day of sitting at my desk. I always mix up my treadmill workouts, but changing pace or turning around and walking backward to target different muscles. Then I hit it hard with the Lean Leg Pyramid and the Lean Ab Pyramid. I like to push myself a bit more on Mondays, it helps to set the tone for the week.

LEAN ABS PYRAMID 

•10 Standing Knee Raises

•20 Tummy Tucks

•30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)

•40 Crunches

•50 bicycle crunches

•40 Crunches

•30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)

•20 Tummy Tucks

•10 Standing Knee Raises

With it being Monday, I always go Meatless for dinner. Tofu has made its way to having top billings on Meatless Mondays, and today will follow suit.

Crispy Breaded Tofu Strips

Yield: 2-3 servings

Inspired by Oh She Glows

Ingredients:

  • 1 package firm or extra firm tofu
  • 1/2 cup almond milk (or other milk)
  • 1 tbsp cornstarch
  • 1/3 cup panko breadcrumbs
  • 1/2 cup breadcrumbs
  • 1/2 tsp chili powder
  • 1/2 tsp kosher salt
  • 1/4 tsp cayenne powder (for a kick of heat)
  • 1/4 tsp onion powder

1. Press or drain tofu

2. Then whisk together the milk and cornstarch in a shallow dish. In another bowl, mix together the panko, breadcrumbs, salt, and spices.     Set aside. Preheat oven to 400F and grease baking sheet with oil.

3. Slice tofu into 8-9 strips, lengthwise, depending on how thick you want it. Dip the tofu strip into the milk mixture and then into the panko/breadcrumb mixture. Coat both sides entirely and then place on baking sheet. Repeat with the rest.

4. Bake tofu on middle rack at 400F. Bake for 20 minutes, then flip the tofu, and then bake for another 15-20 minutes until crispy.

Use a little Frank’s Red Hot Sauce for a little spicy flavor. I Served with a side of Near East Whole Grain brown rice and broccoli, this is one healthy meal.  Finished off with a bowl of fresh strawberries.

Now I’m off to do some dishes and catch up on some Top Chef episodes I have on my DVR.

Check ya later.

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