It's about that time...

You know I have workout music ADD and HAVE to constantly have new things to listen to or else I get SUPER bored. So here's the latest...

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 :)

Crystal Light "on-the-go" Packets

Does everyone else love these as much as I do?

Available in 20 flavors, sugar free, with only 5 calories per serving.
They have even come out with some that have fiber, and protein in them.
My favorite flavors as of late are fruit punch and lemonade.
I keep a few in my purse at all times. They are SO good!
I blame my mom for getting me hooked!

Honey Crusted Chicken

I was looking at the recipes on the Mayo Clinic Website, and I came across this recipe for Honey Crusted Chicken that I thought looked delicious, and the nutrition facts check out to be great!

HONEY CRUSTED CHICKEN
Serves: 2

Ingredients:
8 saltine crackers, each about 2 inches square
1 teaspoon paprika
2 boneless, skinless chicken breasts, each 4 ounces
4 teaspoons honey

Directions:

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
Calories	224	Cholesterol	66 mg
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

The Reverse Lunge

(wouldn't you like to be doing your lunges on the beach? I sure would...)

I'm so glad Jess asked what a reverse lunge is...remember, I LOVE the questions, and I want to answer them so don't be shy! Reverse lunges are great if you have weaker knees because they are a little less impactful on the knees than forward lunges, and they work the same muscles. They are also great for keeping your form in check, which is very important.
Here goes...
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!

I Heart Kelly Rippa

Ok. SO. I am always perusing the web for innovative workout ideas, new exercises to try, and more efficient ways to get the job done. As I was searching the other night I came across a workout routine claiming to be one of Kelly Rippa's workouts. Now, I say claiming because let's be honest. There is NO credibility here. BUT, that said, the workout is still pretty sweet. So, beit Kelly's or not I still like it. Let it be known, I think Kelly Rippa is ADORABLE. She's in amazing shape, but she doesn't look sickly. She looks strong. Obviously she's got a trainer, and I'm sure she probably has someone telling her exactly what to eat, when to rest, and when to splurge. We don't all have that luxury, but we can try to work out like her, right?
RIGHT!
(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.)

THE KELLY RIPA ROUTINE

Go through this entire sequence three times doing 12-15 reps of each exercise.

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.

Exercise of the Week: A SWEET Leg Combo

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.

Quick Chicken Quesadillas

So...I know I promised coming back with renewed vigor, and I still fully plan on it I promise. But, I'm in AZ with the fam right now, and much playing has been in order. Where there is much playing there is little blogging. One night we were in a rush for dinner and so my mom and Linds decided to whip up some quick chicken quesadillas for us. So easy. So good. They prep work went as follows.

-Grab yourself a whole wheat tortilla. My favorite brand is the La Tortilla Factory brand. My mom has had a hard time finding these, so FYI if you follow the link I posted on the blog post about the tortillas you can look on thier website and find the store closest to you that sells them.

-Heat up the tortilla and put a little bit of cheese on it. (you really don't need much)

-Shred up some Costco canned chicken. (I was skeptical about this at first...but it was good, I promise! AND a great way to get some easy lean protien.)

-My mom had made a batch of her healthy Black Bean Salsa, so I put a heaping spoonful on top and call it good. It's SO flavorful! If you don't have the time to bust out the salsa recipe grab one of your favorite fresh salsa's from the store. (Costco's mango salsa is SO good!)

GUESS WHAT TODAY IS?!!?

NATIONAL
RUNNING DAY!!!

so strap on a pair.
hit the trails.
and get running...

I love this day...

Angel Food Cake Delight

I feel like I am seeing berries on sale EVERYWHERE. They are such a delicious snack, and dessert and they go GREAT with this yummy angel food cake recipe. Angel food cake is a great light dessert that has no fat in it. It does contain sugar, but for the most part is pretty light.

To make the Angel Food Cake:

INGREDIENTS

• 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

DIRECTIONS

1. 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.
2. 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.

This cake makes about 10 slices and each slice contains 200 calories, 0 grams of fat, and 6 grams of protein. Not too bad!

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.