Wednesday, October 24, 2012

Recipe: Frozen veggie frittata & DRAG CURLS!



Since getting married, I have done a lot more cooking and a lot more experimenting with recipes, many off amazing blogs and a few of my own. This is one such recipe. I love eggs and am always clamoring for people to get more veggies in their diet. FRITTATA! Proof that God loves us and wants us to be healthy!



Ingredients: 
Pre heat the oven to 350
Frozen veggies of your choice! I used the simple: Carrots, broccoli, cauliflower and onions. 
1/2 the bag 
2T healthy oil ( I suggest coconut) 
4 eggs, 3 whites
1/3 Cup cheese of your choice
Pesto, powdered or pre-made 2T.

On Medium heat Saute the veggies in the oil till done, just under 10 min if frozen. Add in your 2T pesto or pesto powder, mix till all the veggies are coated. 

Mix together your eggs/whites and about 1/4 Cup of of water, pour over the veggies, like a scramble. DO NOT mix. Sprinkle cheese on top of the mixture and let stand on Medium heat about 6 -8 min and then place in a pre heated oven for 20 min. Done and Delish!   


 The DRAG CURL 
I am loving this move!! It's a bicep move that will challenge and grow you, no matter what level! 
Keeping the bar close to your body, you angle your elbows back as you lift the bar. Essentially you DRAG the bar up your body. Keep your core tight as your draggin! Doing this isolates the biceps nicely and prevents your shoulders from helping, thus taking tension off the bicep. 

It's an excellent isolation lift. Don't try and go higher than your chest or you will lose that isolation. Because of this, you may have to take your weight down a pinch. No worries though, hard work is dead ahead! 


Here is my drag curl from a few angles! Enjoy!! 


Friday, October 19, 2012

Recipe: Clean Eating Turkey Meatballs UPDATED

Happy Friday!! 

I had such a great week of clean eating, lots of new recipes and old standards making appearances! I also had an awesome week of workouts including a sweet interval run on a sunny fall day! 
I have really been in the fall mood, we carved a pumpkin, roasted seeds, have been eating squash! It's been a real festive few weeks and the temp here in Minneapolis hasn't turned too cold yet. 

I feel like we are still hovering around square one, but there is nothing wrong with going back to basics and moving forward from there. After all Vince Lombardi, legendary football coach was known for sitting his players down and beginning: "Gentlemen, this is a football." I am down for that. 



CLEAN EATING TURKEY Meatballs! 
Ingredients: 

1.5 lb turkey
1 cup oats
3 Tablespoons tomato chopped (canned or not)
1/2 cup chopped onion
1 table spoon italian spice
1/2 table spoon chopped garlic
1/4 table spoon ground cloves
*1 EGG (left out of original version!)


Mix ingredients well, the cloves give these a very nice, fall feel to them! 


Make into about 20 palm size balls, place on parchment paper or baking sheet and bake at 400 for 20 min!



They were DELISH!! I paired them with mixed veggies all week and loved the quick simple ready to "roll" meals we had. I spent a little time this week running, mostly intervals of 3 min run and 1 min walk. It was a good workout, blasting fat and conditioning! 


PERFORMANCE BASED GOALS

I am back to teaching spin this fall as well, so it's a nice way to start melting the excess off while I build muscle and work on building strength I love when you lean out a little and your muscles begin to really POP! I posted on FB this week about focusing on performance based goals. Meaning if you aim to lose 10 lbs you may not see results, if you aim to do 100 pushups, in DOING that, you will lose some of that weight. Essentially it's a better way to aim for the goal. 

From FB: 
Are you hitting a plateau, physically OR mentally? Switch your goals from results to performance based. Instead of aiming for that body fat to go down, or LBs on the scale, aim for doing a certain number of pushups, pull ups or running a certain distance. Performance goals will bring about RESULTS, but not always the other way around!! What's a good performance based goal for YOU?

I am going to work on doing hand stand pushups! WHEW, it's scary, I tried a few already and need a spotter for sure because the mental barrier is bigger than I expected! 
Here is yesterdays back and bicep workout: 

Assisted Pull up (30# assist) 
Cable curls 17.5 each 
Lat pull 100# 
Alternating renegade row 25# each
three rounds 12 reps

Happy Friday, GIT after it!  




Tuesday, October 16, 2012

"WE Are Never Getting Back Together" workout



Have you met your goal, saw awesome progress toward it or have been hovering right over it for a while? 

If your like me, you HAVE to keep things fresh or you will lose interest in the journey. Losing interest in the journey means that we are in danger of backsliding, relapse, losing ground and for the RECORD, I am NEVER getting back together with my FORMER self! (see 2 Corinthians 5:17: Therefore if any man be in Christ, he is a new creature: old things are passed away; behold, all things are become new. ) It's BIBLICAL to move forward and let the old things, old habits and old life fall away! I am sold on it.

So, it's the We Are Never Getting Back Together workout! 


Set One: DB or Plate Front squat
DB Chest Press
Mt Climbers
Triceps dips on a bench
box jumps OR step ups
assisted pull up (with a machine, band or partner)
MB crunch 




Set TWO: 
with a barbell do a burpee to a clean and front squat * Demo in video  
DB Chest Press
Mt Climbers
Tricep dips on a bench
box jumps OR step ups
assisted pull up (with a machine, band or partner)
MB crunch 

Tiny living room, messing up the cleans! 
gotta love apartment living! 


Set three: 
 Dead lift to clean and press * Demo in video
DB Chest Press
Mt Climbers
Tricep dips on a bench
box jumps OR step ups
assisted pull up (with a machine, band or partner)
MB crunch 


The workout has some nice focus on Chest work which incorporates SO many muscles and full body moves which help to boost metabolism and keep your heart rate roaring! Enjoy and do something everyday OUT of your comfort zone, that's where the MAGIC happens!! Burn that fat and never look back! 






Friday, October 12, 2012

Recipe: Cauliflower Breadsticks

Happy Friday Gang!! 
I have to say, this weeks been a doozy. A number of trials were thrown at the little Mack house, but we are OVER COMERS!!! I posted this on my personal Face Book Page: 

People think I never have a bad day, but I am like everyone else, I just know that my circumstances are not the last word in my life. I know I can't control other people and what they do and say, I know my heart whether or not I get a chance to say what I think or how I feel, and most important, when I feel like I am defeated, tired, worn down or at my ropes end, I know this:

I know Who goes before me
I know Who stands behind
The God of angel armies
Is always by my side
The One who reigns forever
He is a Friend of mine
The God of angel armies
Is always by my side.
-Chris Tomlin


There are a number of area's where we feel like we were making progress in our spiritual life, relationship and our dreams and we got knocked back to square one. It was discouraging till I cried out to God and he said "I AM square one, you start with me and build again." That was amazing. If I am at square one for the rest of my life and it is HIM, than I will perfect it, drink it in and be content. 

Ok, on to food-- I love breads, but they don't always love me back. So  I decided to try my hand at Cauliflower bread sticks! 

Ingredients: 
2 eggs
2 cups Cauliflower, shredded/riced
1 Cup mozzarella
1/4 Cup Parmesan cheese
pepper, salt, parsley 

Optional: garlic, additional spices



Preheat your oven to 450. 
Rice or shred the cauliflower with a food processor till you have 2 cups. Heat in microwave, or stove top for 3-4 min with NO water, till the cauliflower is soft. 
Combine 2 eggs, 2 cups cauliflower and 1 cup Mozzarella. Add in a dash of black pepper and a pinch of salt. 


Spread on Parchment paper and bake at 450 for 15 minutes! 
Sprinkle top with garlic if desired, about 2 Tablespoons fresh parsley and the Parmesan cheese, place back in the oven for 3 min, cool and serve!! 


I loved these, and am going to try the same recipe for pizza crust SOON! This recipe was modified from Christi at Mom, What's for Dinner who writes about living Gluten Free! 


Have a great weekend and remember, our journey is one step at a time, if you find yourself at square one, smile that you at least know where you want to go from there--FORWARD!! 

Thursday, October 4, 2012

Bod Pod Test: Recap

Body Fat: 
We all have it, we all talk about it, we loathe it, we work against it, we create meme's about it, we lose it, we wonder HOW to lose it and we measure it so we can talk about it more. 


Body fat is the difference between losing numbers on the scale and changing body shape. It is bedfellows with lean body mass, or lean muscle mass. A common misconception is that muscle will TURN into fat if you don't work on keeping it. It will not, muscle and fat are different, but work like puzzle pieces in your body. Imagine a 500 piece puzzle where some pieces are really big and some are SMALL. The big ones can either be body fat or lean mass. 
Depending on your body composition you will have either lager fat stores or lean mass. You alter this through diet and resistance training (lifting yo, it's KEY). 

When I started to lose weight and get into working out. I though mostly about calories in/calories out. Not too much about what TYPE of calorie I was taking in. Pizza, but less of it. Beer, but lite please. After 8 years on this journey, my nutrition and knowledge of it has evolved. You can eat for fat loss, Metabolic Effect talks A LOT about this. Check them out

So WHY measure body fat? To see changes for certain. Better to see Body fat go down than numbers on a scale for sure. Also, to get an idea of your overall health, since high body fat, especially in certain areas can be an indicator of health concerns. 

Ways I have measured mine: 
A pinch test using a caliper like this one. This is done by an individual, done by hand and has more room for error than other. However if you use the same person consistently, your gauge of change will be accurate. 

 

And the Bod Pod test. Most recently I went and paid to have this test done. It was quite an experience and I want to share with you my results and some of the most interesting points of my results! 

In simplest terms, the bod pod test measures your body composition through air pressure, thus the swim cap, tight clothes as you are locked inside an air tight capsule. It was a fun experience and only took about 40 seconds. There are factors that affect it's accuracy, but nearly every form of body fat tests do. See these articles for the differences between each one and the inaccuracy.  I did a comparison between my recent pinches and my bod pod. 


My bod pod test showed my current weight at 125.7 (yes, accurate!) and body fat at 22% which is 5 points higher than my pinch test just the following day. It also shows my lean muscle mas as 98 pounds which means that of my 125, 98 is lean mass. I am OK with that, but my pinch test shows the lean mass as 103, which is more desirable: The more lean mass, the smaller/tighter your body, the more calories you burn at rest. The higher the better! 


The part of the test I was MOST looking forward to, was my RMR. 

BMR and RMR are estimates of how many calories you would burn if you were to do nothing but rest for 24 hours. They represent the minimum amount of energy required to keep your body functioning, including your heart beating, lungs breathing, and body temperature normal.
  • RMR stands for Resting Metabolic Rate, and is synonymous with Resting Energy Expenditure or REE. RMR measurements are typically taken under less restricted conditions than BMR, and do not require that the subject spend the night sleeping in the test facility prior to testing. caloriesperhour.com


 It was 1198 and that puts my caloric needs at 2085 if I lead an active lifestyle. I love this, I have always assumed that my caloric needs were up there, this is affected by my metabolism and in turn affects my metabolism. Now I know what to eat to maintain my weight and build more lean mass and to lean down when I need to. 


For me the test was a WIN, win. 
I loved it and will do it again in the spring to see my progress.


Gauging progress:
For me the numbers of the test didn't bother me. My BF was higher than I normally am, but I am eating and lifting at 5 pounds higher than normal too. For the sake of gains, I am not going to swing 20 pounds up like some competitors, but am OK with where I am for now.

A great gauge of Body Fat is how you look and how you feel.
Do you like where you are? Happy with it? Feel comfortable in a two piece? GREAT!! Play with your food intake, see what works to get your physique where you want it, be it bigger or smaller. Numbers are numbers, are numbers whether on the scale on the clock, in your checking account etc. Sure, some are more important than others, but WE gauge our reactions to them, we do not let them dictate OUR truth. 

How do you measure Body Fat?? 

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Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.