Thursday, June 25, 2009
Boom Boom Pow - The Black Eyed Peas
Lost (Jay-Z Remix) - Coldplay
When I Grow Up - Mayday Parade
Don't Trust Me - 3OH!3 (I'd go edited on this guy)
Next Big Thing - The Shitsez
Kids - MGMT
Paper Planes (Dfa Remix) - M.I.A. (WAY better than the original song. Thanks Katie G!)
Driving Me Crazy - Taio Cruz
I Know You Want Me - Pitbull
How do you Sleep? - Jesse McCartney
I Gotta Feeling - The Black Eyed Peas
My Life Would Suck Without You - Kelly Clarkson
The Anthem (Featuring Lil' Jon) - Pitbull
I Hate This Part - The Pussycat Dolls
Jai Ho (You Are My Destiny) - The Pussycat Dolls
Nothing like good jams to keep you working hard :)
Tuesday, June 16, 2009
Sunday, June 14, 2009
HONEY CRUSTED CHICKEN
8 saltine crackers, each about 2 inches square
1 teaspoon paprika
2 boneless, skinless chicken breasts, each 4 ounces
4 teaspoons honey
Preheat the oven to 375 F. Lightly coat a baking dish with cooking spray.
Crush the crackers on a cutting board, using the back of a knife. Place crackers in a small bowl and add paprika. Stir to mix well.
In a separate bowl, add the chicken and honey. Toss to coat evenly. Add the cracker mixture. Mix and press the chicken into the cracker mixture until it's evenly coated on both sides.
Place the chicken in the prepared baking dish. Bake until lightly browned and cooked through, about 20 to 25 minutes. Serve immediately.
Nutritional Analysis (per serving)
|Serving size: 1 chicken breast|
|Protein||27 g||Sodium||231 mg|
|Carbohydrate||21 g||Fiber||1 g|
|Total fat||3 g||Potassium||338 mg|
|Saturated fat||1 g||Calcium||30 mg|
|Monounsaturated fat||1 g|| || |
Saturday, June 13, 2009
1. Start in a standing position.
2. Step your right leg as far back as you can and lower yourself down into a lunge.
3. As you come back up step your right leg back to your start position.
4. Repeat the same movement with you left leg.
You'll want to step back as far as you can, and go as low as you can to get the maximum effect. Be sure to watch your front knee/toes. You don't want your toes going over your knees. Keep them right in line. Hope that helps!
Friday, June 12, 2009
(That was all of you responding back to me with extreme enthusiasm!!)
What I like about this workout is each movement is targeting several muscle groups. This makes for an intense, yet efficient workout; Just like I like it. For some exercises, I attached videos to help better explain the steps. (Sometimes words and pics just don't do justice.)
Squat and rotational row; works butt, legs, back, and biceps
Begin by holding two dumbbells in front of you with your palms facing towards your legs in a regular standing position. Squat down keeping proper form (click HERE for a reminder on that if you need it!) After you come back up from your squat don't come to a complete standing position. Keep your back at an angle and do your rotational row. While pulling your elbows back like they are going to touch behind you, rotate your palms so they are facing up. You should be squeezing those upper back muscles. Release and rotate your palms back down, go into your next squat.
Rotational lunge; works legs and core
Begin by holding a dumbbell or medicine ball in front of you. (I'd say 10 lbs is probably good, increase if you're feeling daring.) Step forward into a lunge, go deep, and at the bottom of your lunge rotate over the front of your lunging leg. Example: if you lunge forward with your right leg, rotate to the right, over the top of that right leg. Rotate back to the center and step back to standing position. Repeat on the other leg.
One-legged hip lift; works hamstrings, butt, and abs
This one is kindof hard to explain, but see THIS video attached for instruction.
Sit-up to stand; works abs and legs
For these ones you're doing just what the name says. Starting on the ground and standing up. Hold a med ball or dumbbell in your hands. Lie down and start with the weight over your head. Use a little bit of the momentum to squeeze those abs to sit up, and then go to a standing position. Go back down and repeat. Click HERE for a video description.
Push-up with rotation; works abs, arms, upper back, and chest
These ones are AWESOME. Seriously love them. You can do them without weights to start if you're feeling like that is too much. Start in the beginning of a pushup. Do one full pushup and then lift your right arm of the ground making it perpendicular with the floor. Return to the starting pushup position and do the whole sequence opening with the left arm. Click HERE for a video description.
Inchworm and push-up; works chest, arms, and core
With this one you are doing a regular inchworm, but adding in a pushup at the bottom to increase muscles worked. Click Here for a demo video.
Tuesday, June 9, 2009
I think I talk about squats a lot, but all in good reason.
A. Because they are amazing and they get EVERY muscle in your lower body.
B. Because they work.
C. Because I love them.
So if you feel like I talk about squats a lot. That is why.
Now that that is out of the way. If you're needing a new leg workout to revamp your gams give this a shot.
-1 set of 15 squats (Add weights here. Make these challenging and make sure you use good form)
-1 set of step up lunges on a bench or chair. Do 12 on each leg. (use weights here as well. keep those abs tight and controlled)
-1 set of 15 jump squats (start low, explode up, land low and repeat)
- 1 set of reverse lunges. 12 on each leg. (Hold weights on your shoulders to increase difficulty.)
-1 one minute wall sit.
Repeat this once or twice more. (as much as you can handle!) Don't forget to stretch out those legs after.
Sunday, June 7, 2009
Wednesday, June 3, 2009
Tuesday, June 2, 2009
To make the Angel Food Cake:
- 12 eggs
- 1 1/4 cups confectioners' sugar
- 1 cup all-purpose flour
- 1 1/2 teaspoons cream of tartar
- 1 1/2 teaspoons vanilla extract
- 1/2 teaspoon almond extract
- 1/4 teaspoon salt
- 1 cup sugar
- Separate eggs; discard yolks or refrigerate for another use. Measure egg whites, adding or removing whites as needed to equal 1-1/2 cups. Place in a mixing bowl; let stand at room temperature for 30 minutes.
- Meanwhile, sift confectioners' sugar and flour together and set aside. Add cream of tartar, extracts and salt to egg whites; beat on high speed. Gradually add sugar, beating until sugar is dissolved and stiff peaks form. Fold in flour mixture, 1/4 cup at a time. Gently spoon into an ungreased 10-in. tube pan. Cut through batter with a knife to remove air pockets. Bake at 350 degrees F for 40-45 minutes or until cake springs back when lightly touched. Immediately invert pan; cool completely before removing cake from pan.
I'd top the cake with fat free whipped cream or cool whip and a mixture of whatever berries that you like. I like to cut up strawberries and add some splenda to them to give them a little added sweetness. SOOO good. I promise.