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Monthly Archives: May 2012

Treadmill Challenge

Here is a 40 minute treadmill workout that I did as part of my cardio day. This would be great for beginners to intermediate level exercisers.

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Here’s a sample of the first 16 minutes. You increase the incline by 1% every 2 minutes until you reach 9.0 then begin to decrease at the 20 minute mark. This should be done at a speed of 3.4-3.8. Depending on how you feel. Don’t be afraid to push yourself. HERE’S THE CHALLENGE: DO NOT HOLD ON! You must push through with the glutes and legs and use your arms to get through the higher inclines. You can do it!

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Posted by on May 30, 2012 in Fitness

 

Stability Ball Ab Pike

This is one of my favorite Ab exercises. Mostly because it’s challenging but it also targets the upper and lower abs at the same time. Since I was my own photographer it was hard for me to get a great picture but my hands are in the plank/push up position and the lower part of my legs is resting on the ball. Contract your abs and use your legs to roll the ball inward and then back. Repeat 3 sets 10 times.

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Posted by on May 29, 2012 in Fitness

 

Hyperextension

This exercise was on one of the workouts that I wrote. I thought it would be a good idea to show the actual moves. This is all self produced so please excuse the flaws :-). You can lay on a step like pictured or you can use a bench. Extend your legs as far up as you can. You should be able to feel the squeeze in your glutes. Try to do 3 sets of 10 :-).

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Posted by on May 29, 2012 in Fitness

 

Chicken Parmesan

Ingredients
2 lbs Chicken breasts
2 egg whites
3 slices Ezekiel bread. Toasted and chopped to bread crumbs. (or bread of your choice or 3/4 cup bread crumbs)
1/4 cup reduced fat Parmesan cheese
Basil
Garlic powder
1 cup tomato sauce
Low fat mozzarella cheese

Directions: cut chicken breasts in half. Mix in a bowl the bread crumbs, Parmesan cheese, basil, and garlic powder. Take one chicken half, coat in egg whites, then coat with the breading mixture. Repeat until all breast have been breaded. Cover with foil and bake for 40 minutes on 450 degrees. After 40 minutes, take out the oven, uncover and add sauce and cheese on top of the chicken. Bake an additional 10 minutes or until cheese is melted,still on 450. Enjoy!

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Posted by on May 25, 2012 in Dinner, Healthy Eating

 

Sweet and Sour Chicken

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Ingredients: serves 1
1tb sugar free apricot preserves
1tb spicy brown mustard
1tb low sugar ketchup
1 red pepper
Garlic powder
Crushed red pepper
4 oz chicken cut in cubes

Directions:
Heat skillet on medium-high heat and spray with non stick cooking spray
In a small bowl mix together the apricot, mustard, and ketchup
Add chicken and add garlic powder and crushed peppers for seasoning
Once chicken has cooked add red peppers
Once peppers have cooked for a few minutes, add the sauce mixture. Stir it in and let it cook just a few more minutes.
I served mine over quinoa but you can try brown rice or even eat it alone!

 
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Posted by on May 23, 2012 in Healthy Eating, lunch

 

Lower body workout 3

I know this is not the best way to post it but for me it was just easier to take a picture of the workout I already typed and printed from my computer. Hope you don’t mind! Please ask if you do not understand an exercise because of the way I may have worded it or you just are not sure what to do. I may post a video about it 🙂

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Posted by on May 23, 2012 in Fitness

 

Lower body workout 3

I know this is not the best way to post it but for me it was just easier to take a picture of the workout I already typed and printed from my computer. Hope you don’t mind! Please ask if you do not understand an exercise because of the way I may have worded it or you just are not sure what to do. I may post a video about it 🙂

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Posted by on May 23, 2012 in Fitness