Wednesday Workouts

My Wednesday workouts are by far my favorite of the week. I have the most time and energy to get in some good solid lifting and some good cardio. The best part is I get to work out doing things I LOVE which makes me even more happy. After work this morning I got my lift on. The workout for the day was total body again. I'll be doing total body until my foot heals up and I can get back to my running.
It went a lil' something like this...

Warm up 5 mins walking on the treadmill.
*Warming up is something that SO many people skip over, and shouldn't. With all of my stupid injuries I've been working through I've been reminded of the importance of warming up your muscles and priming them to work hard. It's VERY important and will keep you UN-injured!

*3 sets of each combo
 
12 Seated Rows With Cables ( 60 LBS)
alt with
12 Bicep curls to the front with cables (40 LBS)
alt with
12 Single Leg Lunge on Bench with Right leg and then left leg (holding 25 LB plate)
*place left leg on bench behind you, shoelaces down and lunge down slowly. Your front knee should be in line with your ankle and NOT go forward over your toes)

12 chest press lunges with the cables (40 LBS)
12 cable lunges with resistance (40 LBS)
alt with
15 Triceps dips on bench with feet up

10 squat alt with reverse lunges on the right leg (50 LB bar on shoulders)
alt with
12 Upright row to a deadlift combo (50 LB bar)
alt with
10 squat alt with reverse lunges on the left leg (50 LB bar on shoulders)
alt with
1 minute plank (with 25 LB plate on lower back)

12 side to side Pushups
*start from center and take arm out to the right push up, back to center, out to left push up back to center. etc.
alt with
20 up and over lunges on bench right
alt with
20 up and over lunges on bench left
*I'll have to include these and an exercise of the week one of these days. They are AWESOME.


Tonight will be cardio :) 
45-60 mins intervals on the elliptical (depending on when I can get there!)
Janae's 45 min karaoke dance party...I mean spin class. Love. My legs will be toasted I'm sure, but it always feels good to get em' spinning.

I have to tell you I have been having a minor heart attack over the past two days. I lost this guy...

I almost submitted a missing persons report. Working out without it today and yesterday almost killed me! I have told you before, I LOVE working out to music. It makes my workouts fun, and I have to have something to sing to while I'm sweating up a storm. I seriously have been DYING, and searching every possible crack of my house, car, bottomless gym bag, the gym, pockets...you name it. I looked there. Except for my window sill, under my blinds...which is where I found it. HALLELUJAH! Best. Day. Ever.

Also...remember how I told you I'm going on that sweet trip in a few weeks here? Well I've been trying to find a new swimsuit. How about trying on swimsuits to keep you motivated? Yowza! I got a bunch to try on and I want your opinions...

ab

c d

Do you have a day of the week that you feel like you get your best workouts in? Take advantage of those days!! It always feels good to know you got worked! Do you workout with music? Unless I'm working out with friends I prefer to have some tunes pumping me along. Which suit do you like best? a, b, c, or d? Does swimsuit season help you feel like kicking your buns in gear? It surely does for me!

Healthy Zucchini Lasagna

The seasons are a lil' bit different in sunny AZ.  My parents love gardening and they take advantage of the warm spring months to grow some produce. I talked to my mom on the phone yesterday and she told me that while she was here visiting her zucchini grew like WILD. I was wishing I was there to partake. I love garden fresh veggies. It reminded me of a delicious Zucchini Lasagna I made last fall and never posted. It is low in carbohydrates, lower in calories, and very high in protein. Instead of noodles...you use zucchini!

Zucchini Lasagna 
Ingredients: 
2 cups shredded chicken breast (you could also use lean ground turkey or lean ground beef)
1/4 cup chopped onion
2 cup tomato sauce (or favorite spaghetti sauce)
1/2 teaspoon salt
1/2 teaspoon oregano
1/2 teaspoon basil
1/4 teaspoon black pepper
4 medium zucchini (1-1/4 pounds) sliced thinly in long slices.
1 cup low fat cottage cheese
1 egg
3 tablespoons whole wheat flour
1 cup (4 oz.) shredded mozzarella cheese

Directions:
Bring a pot of water to a boil. Cut your zucchini into thin slices the length of the zucchini. These will act as your noodles. Boil zucchini for 3 mins and then lay out on paper towel with another paper towel on top to absorb the excess water. While these are drying make sauce.
In large skillet sprayed thoroughly with cooking spray, combine cooked shredded chicken and your onion over medium heat. Once onion is sauteed, add tomato sauce and seasonings. Bring to boil;  reduce heat to simmer, uncovered, for approximately 5 minutes.
While your sauce is cooking,  combine in a small bowl; cottage cheese and egg. In a 9x13 baking dish sprayed with cooking spray, place half of the zucchini; sprinkle with half of flour. Top with cottage cheese mixture and half of your chicken/sauce mixture. Repeat layer of zucchini and flour.Sprinkle with mozzarella cheese and remaining meat/sauce mixture.
Bake at 375° for 40 minutes or until heated through. Sprinkle with additional cheese if desired. Let stand for 10 minutes before serving.

The amazing stats...

 

Almost 30 grams of protein PER serving, and this veggie lasagna makes GREAT leftovers. You won't even miss the noodles, which can make this a great option for those who need gluten free meal options. I made this lasagna with some of the easiest whole wheat bread ever for a side. It was a perfect meal. And while you're dealing with all this zucchini...you may as well make some of these delicious low fat zucchini cookies for dessert! 

Do you like zucchini? I LOVE it. It's such a great addition to any dish, and is so low in calories! Do you have a garden? I wish I did. There is NOTHING like garden fresh tomatoes. I could eat them like an apple...and I do.

Bi-Winning and the mother of all circuits

Guess what. I decided to pick TWO winners for the May Moving Mix Giveaway, just cause. So let's get to the point of this real fast...

Winner #1:
#28 Jenn from Jenn's Adventure's

Winner #2:
#57 Ashley from Ash & Diz

YAY!! Congrats to both of these FABULOUS girls. Email me at megolina21 at gmail.com and I'll get you your goods!! xoxoxo

It's raining here in P-town and I must say it makes me want to curl up in a ball and watch My Best Friends Wedding. I love that movie...I'm glad I already got my workout in for the day! 60 mins of elliptical intervals, and 60 mins of full body weights.

Today's resistance workout for me went a lil' something like this: 

3 sets each:

15 assisted pullups
alt with
12 alt reverse lunges with a bicep curl (15 lb DB's)
12 alt reverse lunges with DB's (15 lb DB's)

12 squats on the leg press machine (270 lbs)
alt with
12 front raises with a row (10 lb DB's)
alt with
1 min plank with 25 lb plate on my back

12 chest press lunges with the cables (40 lbs)
12 lunges with the cables holding resistance (40 lbs)
alt with
15 triceps pull downs with the resistance band

It felt great :)

I hope everyone had a fabulous Mothers Day. Mom's really are the best! :) In honor of all those amazing mom's out there. It's time for a new circuit workout. We'll call this the mother of all circuit workouts. There are two things I want you to focus on while you're doing this circuit.

#1 - Try not to rest. The goal of this workout is for it to be an optimal calorie burner. This means high heart rate the entire workout.
#2 - Make it burn! Push yourself. If you aren't feeling like your muscles are fatiguing by the end of each set you need to up your weight. You want to be sure you aren't working out with a half effort! If you're going to work out, you might as well make it worth it.

This circuit does focus a lot on the legs because you're engaging a lot of different muscles at once, it's hard, and who doesn't want nice legs? So be prepared.


The Mother of all Circuits :)

3-5 min warm up on treadmill/bike/jump rope/run up and down your stairs...whatever you want. 

Set #1 - repeat each of these exercises 3 times

15 Sumo Squats to a Push up - Start with your legs wide and toes turned out squat down as low as you can go. Place your hands on the ground. Jump your feet back to a push up position. Do a push up. Jump your feet back to the wide sumo stance and stand back up. Repeat 15 times.

alt with

20 alternating plyometric lunges on each leg

alt with

3 min sprint interval (This is as hard/as fast as you can go) You can do this on the treadmill, the elliptical, stairs, etc. 

Set #2 - repeat each of these exercises 3 times

15 weighted burpees  I love these a whole lot. They will make you cry like baby. 

alt with

3 min sprint interval (again high intensity, get that heart rate up!)

alt with

12 alternating plank rows on each arm followed immediately with 20 plank mountain climbers

*For the plank rows get into an extended arm plank position with your hands on top of your dumbbells. Keeping your body flat row one arm back pulling the weight up and then set the weight down alternating arms.

Set #3 - repeat each of these exercises 3 times

15 Squats with the bar Do these slow and controlled. I usually use a 50 or 60 lb bar for these. Really watch your form; chest up, hips back, knees in line with toes NOT over toes.

alt with 

15 alternating step ups with a bicep curl on each leg, so 30 total. With these do 12 step ups with your curl and then finish out the last 18 just holding the weights by your sides. 

alt with 

1 min plank followed immediately with 15 oblique plank twists on each side. 

cool down 3-5 mins and stretch it on out! Good Luck! Remember that the reason I LOVE these circuit workouts is they burn so many calories. You are basically getting your cardio and weight training in at the same time, which is a great time saver. They are also ideal for burning fat!

Do rainy days make you want to curl up in a ball and not move? or is that just me? When it's nice outside I feel like being active. Rain does just the opposite to me. Does anyone else love old classic chick flicks? What is your fave? I have way too many to list them all. I love The Proposal, Julie and Julia, How to Lose a Guy in 10 Days, I could go on and on...

Love My Mama xoxoxo

Happy Mothers Day Mom!! You're getting the back to back post today because I couldn't go without saying How much I LOVE my sweet mom!
I know I talk about her all the time, but it's because she's so incredible. She really is the one who instilled in me a love and appreciation for good health and the importance of taking care of your body among so many other things. She has taught me so much, and I really am who I am today because of all she has done and continues to do for me.

Some of the things I LOVE about my mom...just a few cause believe me I could go on all day...
She is so happy and optimistic.
She is always up for a good time, and does so much to make sure everyone is having fun.
She LOVES holidays, and does so much to make even mundane days special.
Her energy is contagious.
She is always smiling.
She is an amazing example of what a it means to be a Christlike person.
She loves to serve, and is always doing something for someone else.
She is an incredible cook and hostess.
She is in great shape, and is always focused on being healthy.
She always knows how to make me feel better about when I am stressed, sad, mad, etc.
She puts up with me :) 
She is an awesome mom, wife, grammy, friend, aunt, sister, etc. etc. etc.

I love you mom! I am so glad I have you in my life. Thank you for being the incredible person that you are, and for helping me to try and become a grown up one of these days too. I LOVE YOU!!!!

Happy Mothers day to all of you out there who I know do incredible things just like my mom is! One day you're all going to have to teach me how to do the same! What are you doing to celebrate Mothers day, either with your family or with your mom? What is something you've learned from your mom??

Near Perfection, and some healthier Mac n' Cheese.

Yesterday was fabulous. After a morning of boot camp I got my own work out in. 

- 60 mins of stair intervals. If you are looking for a way to bump up the intensity of your workout this is a GREAT way to do so. They are killer. If they aren't, you aren't doing them right. I was completely soaked in sweat.

- 15 mins on the elliptical. This was more of me talking to Janae than actually getting the heart rate up, but I'm still counting it.

- Benita met up with me for a quick 30 mins full body lifting. We had better things to do, so this was more of a maintenance day.

3sets of each

12 Squats overhead press (20 lb DB's)

alt with 

15 Pushups

12 Squats with a curl (40 lb bar)

alt with

12 Rear DB Rows (20 lb DB's)

and 

12 Rear flies (10 lb DB's)

 

We had some near 80 degree temps, and we took full advantage. One of my favorite things to do when the weather is nice is ride around on my beach cruiser. 

I love my lil' cruiser for so many reason...one of which is the basket. It is perfect for trips to the store, or to the local Crest to grab some diet cokes. :) I also love the fact that it has no gears. I know that sounds crazy, but it makes for a GREAT leg workout. Even the slightest hill kicks your booty! 

Don't mind the wind blown look. It's due to the fact that we spent all afternoon on our bikes. We rode to Pizza Factory for some mile high salads for lunch. We rode to Great Harvest so Benita could pick up some bread. We stopped by the store to get some groceries, and hit up the Crest on the way home. It was AMAZING. I love when exercise feels effortless. Ok...maybe not always effortless. like I mentioned, the gear-less factor makes you put some work into it, BUT it's fun! Exercise should be fun.

Last night my family celebrated Mothers day a day early with two of our favorite things: some BBQ and frozen yogurt. Here's what my plate looked like. I also had a bunch of fresh fruit as my appetizer that isn't pictured here. I am a total pre-dinner snacker if I'm not careful, so I loved that my mom had a bunch of fresh fruit all prepped.

I am not a huge cheese lover, but I do have a special place in my heart for Mac N' Cheese. Who doesn't? I remember thinking I'd died and gone to heaven when I'd get to eat the cartoon shaped pastas every now and again. This is a great family friendly dish that I think would be awesome with some added veggies or even some shredded chicken cooked right in. 

Healthier Home Made Mac n' Cheese

Ingredients: 

4 oz Whole Wheat Macaroni Pasta 

2 tbsp olive oil, divided
3 tbsp Panko whole wheat bread crumbs
2 tbsp whole wheat flour
1/2 tsp paprika
1/2 tsp salt
1/8 tsp black pepper

(My mom also adds a dash of garlic powder, onion powder, and Lowry's seasoning for some more flavor)
2 cup fat-free milk
1/2 cup reduced-fat Cheddar cheese

Directions:

Preheat your oven to 350°F. Coat an 8-inch x 8-inch baking dish with vegetable spray. Bring water to a boil to cook your macaroni noodles according to package directions. Don't over cook them, you don't want your pasta soggy. Drain your pasta and set aside.
In a large saucepan, add 2 tablespoons of oil. Set over medium-high heat. Whisk in the whole wheat flour, paprika, salt, pepper, garlic powder, onion powder, and Lowrys until smooth. Add the milk, whisking constantly. Continue wisking for about 5 minutes, or until it starts to thicken. Remove from the heat. Stir in the cheese until it melts. Stir in the macaroni. Pour entire contents into your baking dish. Sprinkle your Panko bread crumbs over the top. Bake uncovered for 15 minutes or until bubbling and golden. Allow to sit for 10 minutes before serving.

This recipe serves 4.
Here are the stats:

 We sat outside and enjoyed the beautiful weather. Trying to snap pics of the grand kiddies together is always so funny to me.

 We love you Mama Cita. You are an incredible, mom, friend, and grammy.

 After we ate and let our food sit for a minute we headed over to our favorite, Yogurtland, for some sweet goodness. I went with double cookies and cream, PB, and mint cookie with a few bananas and some granola. I wish I had more right now.

This lil' guy couldn't have been happier to have his own bowl.

And my Nephew Elliot succeeded in making the biggest bowl of frozen yogurt I've ever seen in my whole life. I don't think this photo does it justice.

 Us girls enjoyed ours just as much.

So to sum it all up. Good exercise. Good times with friends. Good healthy food. Good family. So much goodness...I hope your Saturday was just as fabulous!!

What do you like to do for a calorie burner that isn't planned exercise? I love to ride my bike, roller blade (yep i'm that cool) and clean. Do you have a favorite comfort food that you have made healthier, or would like to make healthier? 

You have until tonight at midnight to enter May's Music Mix Giveaway! Go HERE if you haven't yet!!

Papa Les Got Jimmered

Today I went with my M&D to the Carl Bloch painting exhibit at BYU. After we walked through we ventured over to the bookstore where this photo was taken.

As I was taking it my dad said, "this picture better end up on your blog." There you go Pops. Two handsome gents. :)

It got me thinking about two things.
1) Elite Athletes
2) My two biggest fans

About the elites...
I am the type of person who becomes awestruck with physical talent. I think it must have something to do with studying the body so much. I know how much hard work goes into performing on the level of an elite athlete. While natural talent and physical capability is part of it, that talent has to be honed and perfected. That comes with hours and hours of blood, sweat, and tears.
Elite athletes understand something that the average person usually doesn't. They understand that the body is capable of far more than we give it credit for.

Lesson from the elites...don't be afraid to push yourself sometimes. If you think that Olympic athletes winning gold medals did so by staying in their comfort zone, you are wrong. Now, I'm not advising you push yourself to the point of injury, or that you ignore manifestations of serious pain or problems. HOWEVER, I am telling you to get out of your comfort zone. Up your intensity a little each time you are getting a workout in. You are capable of a LOT. Promise. 

About my 2 biggest fans...
My mom and dad have been such an awesome support group for me my whole life. They have been at every dance performance, every competition, every race, every EVERYTHING, my whole life. They are always so encouraging.

I know I have posted this photo before, but it is one of my absolute favorites. It is so telling and descriptive of my whole life. This pic is from the Salt Lake Marathon in 2009.

This is at mile 20 where I was starting to feel it...and remembering that I still had six miles left. Every time I'd see my fam and friends at the cheering points my mom would come and run along side me for a minute and give me pep talks. My dad would reach out and give me high fives and cheer me on to keep going. My dad is such an athlete and he loves any sporting event. It didn't matter if it was a dance competition or a race he is all about it. They make me want to do my best!

It helps so much to have a support group! It doesn't matter if it's your friends, family, husband, coworkers, neighbors, or your blogging buddies...find some people who are on your side and want you to succeed! Find some people that will help you through your ups, downs, successes and failures. 

Do you feel like you push yourself? If you don't now is the time to do a self assessment and see where you can try a little harder. This can be diet-wise, exercise-wise, or even just mentally...find where you can improve! Who is your support group? I am so lucky to have great support from my family, friends, co-workers, clients, and bloggy buddies!!

Ay-ay-ay-ay! What to eat at a Mexican restaraunt

Happy Cinco de Mayo! Holidays are so fun, right? I hope you are going to hit a piniata or eat a healthy whole wheat tortilla to celebrate! If this is how celebrating is done my tortilla eating would deem it Cinco de Mayo every day.

(This is blonde me on the beach in Mexico a few years ago...I don't recognize myself!)

We all know that Mexican food can be SCARY when it comes to calories and fat. Lots of cheese, sour cream, and deep friendness going on. For those of you who are going out to eat tonight at your favorite Mexican Restaurant, here are some tips to health-ify your Mexi meal choices that may help you out.

- Dodge the chips and salsa. I know. Everyone hates hearing this. BUT...for most people those bottomless bowls of chips and salsa are caloric disasters. It's near impossible to stop once you start, and it's really hard to determine how much you've actually eaten because they aren't very filling. Instead of diving right in to the bowl of chips ask to order your meals straightaway and bypass the bowl completely. If you MUST have some ask for a soft tortilla instead of the chips to dip into your salsa. It will fill your salsa craving with a LOT less calories. Once your tortilla is gone, move on. Portion control.

- Go soft not hard. If you are choosing a meal with a tortilla go for a soft shell not a hard one. Hard means deep fried, which means lots of extra fat and calories.

- Pick black beans over refried. Most refried beans at Mexican restaurants are made with lard. Straight up fat. Straight up gross. Sometimes they are prepped with cheese mixed into them and you don't even know it. Again...lots of hidden calories. Black beans are a better choice. They are low in fat, high in protein, and high in fiber. 

- Watch your sides. Smother everything in salsa. It's a low calorie option that has SO much flavor. Sour cream, guacamole, ranch, queso, and other dips can get real scary real fast.

- Choose corn or wheat tortillas over flour if possible. Corn tortillas are surprisingly the lowest in calories of all of the tortilla options.

Some dishes to avoid...Nachos, chimichangas, chalupas, taquitos, chile relleno, (all of which are deep-fried) and "double decker" burritos.

Better choices would be...Chicken fajitas, bean burritos, a grilled chicken or fish dish with peppers and onions (hold the cheese!), or a soft taco. Cheese can get scary with Mexican food REAL fast. Salads can be a good option if you know how to order. Don't just assume that because it's a salad it's healthy. Get your dressing on the side, and ask for low fat dressing options if they are available. Get your salad sans cheese and tortilla strips. Those are just added calories you can do without! Instead of your usual side of rice and beans ask for a side of veggies.

Some Mexican eateries may offer a lighter fare menu. Don't be afraid to ask!

What are your favorite ways to lighten up your mexican dishes? It is possible. Despite all the cheese! Do you have any fun Cinco de Mayo plans?? I will be training this evening, but I will be sure to sing Ricky Martin songs to all of my clients.

If you haven't entered my May Moving Music Mix Giveaway be sure to do it right now!! You have until Sunday May 8th at midnight!