At Home DB Chest and Abs WORKOUT!

It's a new year! Is it time for a new you?

"It is January… the month of the typical New Years Resolutions. How many times have you committed yourself to “I am going to get fit!” or “I will loose weight and eat better!”?"

Recently, Claudia from Chicaloverde and I exchanged workout posts for the new year. She shared an AWESOME a full body, do anywhere workout (that included PICTURES!) Check it out here.

I had the honor to share with her readers an at home workout of my own! It is similar to the one I mentioned on one of my Workout Roundups.

Head on over to Claudia's blog to check out the entire post!! <3

"Below I have set up an easy, AT HOME workout that takes less than an hour to complete. All you need is a set of dumbbells and your own body! Now… try to find an excuse for this one"



What at home workouts do you enjoy?

Natalie 

My Week Of Workouts #4

I am proud to have my 4th installment of My Week Of Workouts out today!! I really like keeping track of what I am doing. It keeps me motivated and I like that it gives my readers an idea of my training.

If you didn't see last weeks, this has similar workouts. I think I should try to stick to similar routines, at least for a few weeks, to see any real improvement. I will try to start recording weight numbers too.

Monday


I recently got some new gear... I'm wearing a FILA top from Kohls.

HIIT and Chest

3 rounds of the cardio interval I found from Krissy before. I cut it short two rounds so that I could still do chest.
-1 min incline sprint
-20 box jumps (No box so I did tuck jumps)
-GHD sit ups (No GHD machine so I did V ups)
-100 jump ropes
-20 spilt jumps
-20 mountain climbers

Chest:

Incline DB Press: 3x12 15#
Incline DB Fly: 3x12 10#

Flat Heavy DB Press: 5x12,12,AMRAP (#15,#20,#20,#25,#20)

Pec Deck: 4x12 (I kept around 30-40#range)
Pushups till failure 

Cable Crossovers: 4x12 (5#)
Flat DB Fly: 4x12 (15#)

Ended with some ab work

Today was a holiday, so no Teacher Workout!

Tuesday

Back

I've said it before, I'll say it again. Back days tend to be the most difficult for me, NOT because it is a harder day, but because it is hard for me to work my back when I can't visually see it. Last week's session went better than today.

T-bar row 5x12 (The highest I went was 17.5#. Had to go down. I really wanted to feel my back working.)

Deadlift 5x12,12,10,8,8 (Progressed up in weight. I had a total of 80# at the end, 115# including the bar)

Behind back pulldowns 4x12 (around 30-35#)
Double arm row: 4x10 ES (Started with 20# but moved down to 15#.)

Back extensions 4x12 (25#)
Double arm row 4x12 (10# DBS)

Cable row 4x12 (Around 30#) 

I liked that I PRd on Deadlifts, but other than that I wasn't feeling it like I wanted to. Theres always next week! 

Teachers Workout:
45 sec on, 15 sec off x25

Jumping Jacks
Tricep Dips off chair with front kick
4 chair tow taps+2 jumping jacks
Bear Crawl with jump up
Squat with front kick


Wednesday

Bob Harper to the rescue. Left me feeling great! And red faced.

Teachers Workout
45 sec on, 15 sec off x25

Plie squat pulse and jump
Plank with feet on chair
Chair tricep pushups
Reverse plank kicks
Star jumps

Thursday

Today I did an awesome hour power yoga, and finished with a Bob Harper Yoga abs (15 min)

I also did yoga with the teachers today.

  Friday

Shoulders

Similar to what I have been doing. I have been wanting to get to 25lbs on my push press and still am working on it!!

Starter:
30 sec burpee with pushup
30 sec BOSU plnk
30 sec weighted jumping jacks
x4

Pushpress 4x 10 (15#), 8 (20#), 8 (20#), 6 (20#)

DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls (20-25#)
x3 rounds

BB behind the back shrugs x10 (35#DBS)
DB should "L" raises (15#DBS)
AMRAP Shoulder pushups
x3 

KB high pulls x10 (30#KB)
DB leaning lateral raises x10 ES (#12)
AMRAP DB bent over reverse flys (#12)
x3 

*10 burpees with shoulder press between each grouping

Saturday

Legs! No new squat PRs this week.

Side+back lunge combo x12 ES (25# db)
10 single leg burpee ES (10#DBS)
x2

Squats, 15 (#55), 12 (#75), 12 (75#), 10 (#80) 8  (#85), 4 (90#)
Squat jumps x12 after each

BSL x10 ES (15#,20#,25#)
Step up x10 ES (same weights)
x3

Glute kickback 3x 10,8,6 (#85, #100, #105)
Hamstring curl 3x (#40) (dropset max #80) (dropset)
Leg ext 3x (#70) (dropset max 115) (dropset max 130)

TRX Single leg squat x10 ES
Glute raises with weight plate x30
x2
 
Sunday

HIIT and yoga

35 sec first interval, 25 sec second x30
I can't remember all the moves I did, but they included things like:
burpees, high knees, wall climbers, mountain climbers, jumping jacks, ext!

I was pretty pooed from that (plus sore from leg day). I did a 30-40 minute yoga class that I thought would be a hip opener... it was, but it was also harder than I imagined it would be! Haha.

What have you been doing this week?

Natalie

Personal Ramekin Stuffed Peppers!

Hey there Clean Eaters!

So in the past, I have featured some stuffed bell peppers on my WIAW's. I figured it was about time to share the recipe because I need to fulfill all these recipe promises I make.

These stuffed peppers are so easy to make. I think the ramekins give them a personal touch... plus it is a fun way to get kids to eat. Or, for adults, it is a fool proof way to use portion control if you do that sort of thing!

Personal Ramekin Stuffed Peppers

4-5 Bell peppers, wide and pretty large
1 lb lean ground turkey or beef, preferably organic
Medium onion, diced
1/2 cup diced mushroom
Clove fresh garlic
2 medium tomatoes
Handful chopped cilantro
TBSP coconut oil
2 TBSP tomato paste per pepper
TSP chile powder
TSP smoked paprika
1/2 TBSP garlic powder
black pepper
sea salt
1 oz cheese per pepper, organic (OPTIONAL)

1) Heat your oil over medium high heat. Saute the onion, garlic and mushroom until tender, then add in your meat and seasonings. Brown the meat, adding water or unsalted stock/broth for moisture if needed.

When it is almost done, add in the cilantro.

2) Rinse and deseed your peppers! 

You can see if they fit into their ramekins too. If you don't have ramekins, you could use cups or a glass container, but it won't be nearly as fun.

3) Dice up your tomato. Line the peppers with some tomato chunks, and also the tomato paste.

5) With the browned meat, fill up the bell peppers. Top them with more fresh tomato, tomato paste, and cilantro. If you are using cheese, top it last. 

6) Put the lids back on your peppers and over each ramekin with foil. Bake in the oven at 375 for about 30 minutes, or until the peppers have visibly changed color and are soft! 

Easy peasy! Now don't tell me you can't find time to throw these in the oven. Seriously, they took me a grand total of 20 minutes hands on time! Maybe your time will be even less if you have a spouse, room mate, or kids to help. 

Do you practice portion control? How?
What -healthy- foods do your kids like?

Natalie 

My Girl Has A Nice Rack! RECIPE

Image via Google Images

I don't know about you, but I like my ladies with a nice rack.




Image via Google Images
I thought this was rather suiting! 

...Because what better way to eat a hen, right?!

AHEM. All jokes aside, I really do have a great recipe in store for you Clean Eaters today!

My grandmother lives off the "holy trinity" of vegetables, as she calls them: onion, celery, and bell pepper. She says you can't go wrong with them, and they make everything taste better. She uses them in most of her dishes, as a base!

Anyways, she told me that sometimes when she roasts a chicken (or, excuse me, a nice lady hen), she creates a "RACK" under the chicken, to kind of hold it up off the bottom and add flavor. And guess what this rack is made of? Celery and onion!

I took her word for it, and tried it out. And what do you know, grandma was right (of course)!

Most people would throw out the rack after cooking, but I went ahead and ate it because I am a veggie monster. Plus it was super tasty with all the yummy chicken fats cooked into it.

Nice RACK Chicken! (AKA Oven Roasted Rosemary Hen)

1 hen/chicken, preferably free range. Giblets removed (I used about 4.5lbs)
2 stalks celery
1 large onion
5 sprigs fresh rosemary
1 small 5oz can tomato paste, unsalted
TSP black pepper
TSP cinnamon 
1/2 TBSP cumin
1/2 TBSP chile powder
TBSP Herb de Province
Sea salt to taste

1) Chop your celery into logs. I diced my onion, but you could also chunk it or sliver it. Use about half the onion lining the bottom and reserve the rest for later.

Line the bottom of a dutch oven with the celery and onion.

2) Pick and wash your rosemary (or if it is store bought, just wash it.) I am happy that this crazy Texas weather hasn't killed my rosemary plant.

3) I deskin my chicken. I know this may sound horrific to those brought up to preserve this precious stuff, but I don't trust it! I know the health benefits of the saturated fats, that is not why I get rid of it. I get rid of it because I don't for sure KNOW how this chicken was raised or handled. Toxins are stored in the chicken fat/skin, so I want to be safe, though I get "free range" at the store. 

After deskinning it, I coat both sides with the spices. I flip in over so the breasts are facing up for cooking.

4) Use the other half of your onion to stuff the cavity. Also, stuff the cavity with some rosemary sprigs, and tuck the other springs under the wings and legs.

5) Similar to my Sweet Italian Crockpot Chicken...Use the tomato paste to coat the top of your chicken! I also sprinkle a bit more cinnamon and black pepper on the top after coating. 

6) Place in the oven and cook uncovered, at 400, for about 20-30 minutes. Cover the dutch oven and continue to cook at 350 for another 45 minutes, or until fully cooked. 

Sorry for all the puns in this post! But I think it was worth it for this recipe... because it is punlicious. RACKdiculous. I'll stop now.

Do you have any traditional ways to cook a chicken?
How do you like your ladies (ahem, hens)?

Natalie 

My Week of Workouts #3 New PRs!!

Woo hoo! Time for another round up of this Clean Eater's workouts. Check out my first two posts if you missed them!

I am working on increasing weights at the gym. I need to start keeping a journal! I see people bringing them to the gym. I can't believe I haven't yet.

Monday
Cardio+ Arms (Bi and Tri)

Same AWESOME cardio as last week. I got it from Krissys FB page.

-1 min incline sprint
-20 box jumps (No box so I did tuck jumps)
-GHD sit ups (No GHD machine so I did V ups)
-100 jump ropes
-20 spilt jumps
-20 mountain climbers
*5 rounds*

Triceps:

Dips x12
Overhead DB tricep dips x12
x3

Tricep cable pull downs x12
Single arm tricep extensions 12xES 
x3

Biceps:

Hammer Curls
Regular Curls
x3-4

Teacher Workout:

45 sec on, 15 sec off x25

Jumping Jacks
Plie pulse with hop 
Burpee with pushup
Squat with side leg kick
High knees plus butt kick  

Tuesday

Did this awesome power yoga video. 

I did yoga with the teachers today for about 30 minutes too. 

Wednesday

Look at that red face!! Hahaha.

Bob Harper to the rescue!! 

Teacher Workout
This one about had them in tears. One teacher recently had a baby and said my workouts are harder than giving birth. Wow.

45 sec on, 15 sec off x25

Squat jumps (holding a big school book!)
Tricep dips off chair 
Step ups on chair (holding book)
Jump rope
Back lunge with kick 

Thursday

I am working hard but this number seems low. Is this normal for weight lifting? Perhaps it is because I don't weigh very much. 

Back

Changed things up a bit. I felt it more in my back this time! I have trouble on back day often. Sometimes it is hard for me to REALLY feel my back working.

I also have trouble grasping onto DBs and BBs sometimes. My wrists start to go weak and I can't hold it. I didn't have as much trouble today. 

Starter:
30 sec on, 5 sec off x12 rounds

Burpees with pushups
YTI
Plank tuck ins on BOSU 
--------------------------
T Bar Row- 4x12

Deadlift-4x12,12,10,10

Back Extension with 25lb weight plate-4x12

Single Arm Row-3x10

Behind Back Lat Pulldown- 4x12
paired with...
DB Pullover 2x12
Reverse fly 2x12

Seated Cable Row 5x12/10

Today was yoga with the lovely ladies, about 30 minutes. 

Friday

Shoulders

Same as last week. I really am trying to get up to the 25lb DBs on push press! I could probably do 22.5lb... just not 25s yet. Poo! 

Saturday 
Legs

An AMAZING leg day!! I did basically the same as I have the past two weeks, with a few different methods this time. 

Today was also a day of a few new PRs!!! I need to start documenting weight # anyways so I will try to do so today and from now on. 

Starter:

12 Sliding Lunges (1 back+1 side=1 rep) ES- 25 lb DB
10 Single Leg Burpee with two 10lb DBs
x2
-----

Squat
20 (10#), 15 (20#), 12 (30#), 10 (40#), 8 (45#), 6 (50#), 4 (55#) I can't remember if I progressed to 55# or 60#. I think it was 55# max. 

Bulgarian Split Lunge4x10,10,10,8 ES (15#,15#,20#,25#)
Step Up4x10,10,10,8 ES (same #)

1 Minute walking lunges 25# DBS 

Leg Curl4x12,12,12 (40#,45#,45#), Dropset (#80,#65, #50, #40, #20)
Glute Cable Kick 4x12,10,8,6 (60#,70#,80#,90#)
Leg Extensions 2x28 method (around 60#?), 2xDropset (max 115#x5reps)


Sunday 

75 minutes power vinyasa yoga! 


What have your workouts been lately? 

Natalie 

30 Minutes or Less New Year WORKOUT! From Claudia

Hello Clean Eaters! Today I have another post from the WONDERFUL Claudia, over at ChicaLOVerde. 

She has a quick, efficent, do anywhere workout for you guys. It should take 30 minutes or less! 

This post also includes PICTURES!! How fancy is that? :) 

Happy New Year everyone!

I hope you all had a great holiday and that you are ready to work on those New Year’s resolutions!

By the time January comes most of us have set some goals for the year, and these are usually related to our body image and health. That’s why I wanted to share with you a quick exercise routine that you could do anywhere in half an hour or less.

I know we all have busy lives, but I don’t want time to be an excuse to not exercise. So just follow these movements at least three times a week and you’ll be in your way to a newer, healthier and leaner you!

1.  Run, Jog or Power Walk for 10 minutes: in order to raise your heart rate. If it’s raining or snowing outside you can try jumping rope, doing jumping jacks or, if you live in a building, going up and down the stairs… Remember, no excuses!

2.  To tone your upper body: Do 3 series of 12 repetitions of the movements showed in the picture below. If 12 reps are too much for you, do the most you can and increase your repetitions over time. You can also put your knees on the floor when doing the push-ups to make them easier.

3.  For your lower body: do 3 series of 12-15 repetitions of squats and lunges.

4.  To finish, let’s work those abs! If you usually don’t do abs just do one set of the movements showed in the picture below. If you feel your body can give more, try to go for 3 sets for a total of 300 abs. Do each movement 25 times (#2 repeat on both sides)

Let’s get started and prepare that body for the summer!

Claudia

www.chicaloverde.com

Twitter-Instagram-Facebook: @chicaloverde  

Food Roundup!

It has been months since I posted a Food Roundup, what I chose to replace my WIAW with. How do I get so behind on this stuff?!

Keep in mind, most of these pictures were taken long before I decided to get rid of gluten and legumes.

In any case, this makes for a fun post to look at... AKA, LOTS of pictures! Lets see how many times I repeat a meal, shall we? ;)

Breakfast:

A return of sweet eggs! AKA Paleo Pancakes 


Banana dipped in almond butter and coated with walnuts.


Almond milk! With cinnamon.


Yikes. More pancakes. With peanut butter. 


Almond milk, with a sweet potato and some ground turkey. 


Avocado, some (slightly undercooked... yikes) boiled eggs, and home made hot sauce.

Lunch:

Hard boiled egg with some steamed spinach and tomato. 


I have a hummus problem. Now that I am legume free (or at least free of legumes that aren't properly prepared), I will miss this. 



I had a sample of some Braggs seasoning, and I used it sauting some veggies. Kind tasted too fishy for veggies. 


Turkey stew with avocado! 


Sweet potato with Stuffed Chicken 

Dinner:

Some grilled chicken breast, sauteed veggies, and sweet potato. 


Can I get enough veggies yet? I just LOVE coating up a big batch of who knows what rainbow of veggies in coconut oil. This was with some leftover chicken, and soome nooch. 


Black Eyed Pea version of Savory Lima Beans. 


Me and my odd food combinations. Sweet potato, with hemp hearts and mustard. 


More veggies!


Turkey stuffed bell peppers. I have a recipe on the way for this! 


Some more leftover Turkey Stew.


Lol! I am so wonderful at remembering to take pictures. I had already started eating and remembered to snap a pic. Grilled turkey legs with... you guessed it, veggies. 


Some leftover Lentil Stew! 

Snack:

Some sprouts like those from Thanksgiving, on top of rye bread with hummus. 


This pic is of random leftovers. Hummus, tomato salad with olive oil dressing, carrots! 


Gimme all the fats.


I like this Yogi tea. They come with cute messages! 


Huge almond butter jar from Costco. No need for this now that I can make my own!

Dessert:

Lol! Just the usual. 

What have you been eating lately?

Natalie