kb lunges & crunches + Athleta product review

last night's meal 5.... ain't she fine? i took a roasted baked potato, topped it with crumbled 99% lean ground turkey (seasoned with Mrs. Dash no-salt fiesta lime seasoning, fresh parsley, garlic, and liquid aminos) chopped green onion, fresh tomatoes, and a dollop of 0% greek yogurt. finished it off with a sprinkle of more Mrs. Dash and dried parsley.

 flavor EXPLOSION in ya mouth!

i cooked the potato like i always do- 450 deg for 45 minutes or until oozy.  if you poke holes in it beforehand it won't ooze, but there's no fun in that.

after 42 pics from every angle possible, i gobbled it UP.   yall know i love the versatility of sweet potatoes- try them with your family and see what they think! you can customize your toppings for sure, just like you would on a normal russet potato.  don't let the sweetness throw you off- it will work out, i promise.

so i'm gonna post LEG exercises all this week, and i'll start with these two:

1. side lunge w/ squat

1. start position stand with feet shoulder width or closer apart

2.(lunge) keeping your left leg straight, step out to the side with your right leg, and bend at your right knee.

3. (squat) push your heel firmly into the floor while pushing your glutes back and keeping knees behind your toes.

push-off the right leg through your heel to return to the start position.

repeat; 3 x 12, each leg.

above is just a collage of what the lowest point of your lunge/squat should look like^

• knees behind your toes
• straight opposite leg
• back flat
• chest up
• head up
• weight planted firmly into your heels
• lift your toes in your shoes
• push back up to starting position through your heel, not your toes

Q: can't you do these with a dumbbell? A: this particular exercise, DEFINITELY.  however, the two main differences (ok really the only two in my book) btw kettle bells and dumbbells are the grip/handle and the center of gravity of the weight.

'once the bell is thrown with force, it must be controlled and stopped with an equal amount of force. you are now working twice as hard to move and stop the bell. these actions and reactions require tremendous efforts to stabilize the body. most of these efforts start with your legs and hips and are controlled with your shoulders and trunk or core.'

kinda hard to do that with a dumbbell... and some will argue that you just can't get a GREAT, EFFECTIVE full body workout with a dumbbell alone vs. a kettle bell.

 well, what do you think?

2. knee to elbow standing crunches

these are fun and all about obliques!  they also contribute to balance and core stability.  the kettle bell handle is very useful on this one.

1. engage your core while standing with your feet shoulder width apart.

2. drive your right knee up,  and simultaneously bring your right elbow down to meet it, crunching your right oblique in the process.  same rules apply:

chest up

back straight

core engaged

you can speed it up or take it slower, depending on the weight of your bell.  really engage the obliques though by keeping your movements controlled and with a full range of motion.  keep it even and hit both sides of course til it burns!

*****

being an instructor has its perks- this outfit is a testament to that!  an Athleta (by Gap ) store opened up close to my gym, and they kindly gave the instructors tops and bottoms to model and show off to our members.

 sweet deal.

*warning* i took these  pics after working out and put this fit to the ultimate test!  excuse the sweat stains! among other things ;)

Athleta - Inside Track Knicker 69.00$

• great for running, gym training
• wide waistband streamlines hips
• NeverEnd drawstring means no hunting for ends

• lightweight, sleek, stretchy, comfortable, moveable
• made of recycled polyester/lyrca spandex
• performance fitted, mid-rise, and tight leg

not shorts and not pants- i have always dug the cropped length.

Athleta - Run On Tank 39.00$

• running, gym training
• ultra flattering style lines
• lightweight, silky, breathable, stretchy
• polygiene (ployester/spandex)
• rear zipper pocket (cards, keys, small items, etc.)
• semi-fitted (more 'flowy' than skin tight)
• reflective detail keeps you visible in low light conditions (for my evening runners!)

if you haven't checked out Athleta yet, go for it!

i told ya i don't discriminate- i found the biggest beets i've ever seen at wally world (Walmart) and threw them in my basket without hesitation. @ 1.98 for 3 huge bulbs, they are as big as grapefruits!

however i was looking for eggplant, which i did NOT find and had to go elsewhere to get it.

i found some for a great price at Fiesta! i also copped some papaya since it was on sale. lunch was a plate of grilled chicken breasts seasoned with Mrs. Dash garlic and herb seasoning, grilled egg-plant, roasted sweet potatoes, and papaya salsa!

fresh & fit papaya-lime salsa

• 1/2 diced red bell pepper
• 1/2 yellow bell pepper
• 1 cup diced papaya
• 2 tbsp cilantro
• 2 tbsp green onion, chopped
• juice of half a fresh lime

slice and dice that all up, squeeze the lime over it, refrigerate, top on whatever you like, devour.

WHEW! it's a lot goin' on in this post lol! until breakfast, goodnite fit foodies.

le

snacks and certifications

saturday i did an all day (and i do mean aaaaalll day- 9am-6pm) re-certification class for Lifetime, you know, so i can keep my job.  only the best job EVER!!! the day went by super fast though.  the trainer was pretty amazing and super easy to listen to.  plus, she was funny. that always helps.  i went through the training with my fav gym buddies Anna & Julie- we all used to teach/workout together at 24 HF a few years ago and have stayed in contact with each other ever since.  this was my first time meeting Kris (far right), but i love him just the same! we all teach Total Conditioning (among other things) part-time for Lifetime and absolutely  LOVE IT.

refueling on our lunch break in the Lifetime Cafe.

 quick pic with our trainer for the day, Abrea.

i brought my gigantic, obnoxious lunch kit with me filled with snacks and food for the day.  (cell phone pics, blech!!!!)

i dined (lol) on humus with sugar snap peas, carrots, cherry tomatoes, pistachios, strawberries, and chicken breasts cutlets w/ roasted vegetables ( entrée courtesy of My Fit Foods).

i'm also super excited to announce that i'll be getting certified in Turbo Kickboxing by the end of this month, whoop, WHOOP!  i have always been a hug fan of TKB and i'm elated to add it to my instructor repertoire.  two thumbs up for cardioooooooo.

alright, now. you asked for snack ideas between meals, so here are a few to get you started. preparation is KEY, so go get you some baggies, buy your snacks in bulk, and ration them out for the week.  i don't mind several trips to the grocery store, but some people do!

go to your nearest warehouse club and stock up.  Sam's is closest to me.

 cherry tomatoes and sugar snap peas.  i'm so hooked on these peas- looks like edamame but you eat the whole thing.  they're sweet and crispy.  great eaten raw or dipped in you know what- hummus! i do carrots too.

fresh fruits- buy whatever's on sale at the time. natural sugars trump processed foods/sugars EVERY TIME!

unsweetened apple sauce. 50 calorie, naturally sweetened snack. great for baking- i'll get to that though;)

1 serving (1/2 cup) of 2% cottage cheese (90 cals) with fresh blackberries.

or strawberries!

pistachio nuts!  sam's. 8 bucks for this big ol 24 oz bag.

grab some sandwich baggies and ration out your mixed nuts. they are high in good fat and great for you- but don't go overboard. 1/4 cup of either a day fine.

0% or 2% greek yogurt

keep it plain and add your own toppings. the flavored varieties usually have way too much sugar. try it with pistachios, flax-seed, and honey,

or pecans and blueberries.

cheese! babybel and string. perfectly portioned protein. 50-60 cals each.

there are also the laughing cow cheese wedges- perfect for spreading on crackers or fruit. '35 cals a wedge!'

deli meat. you can roll some string cheese up with the turkey/chicken/ham/roast beef, etc. for a lean, protein snack.

these two ingredients are great separate...but together?  unfortunately, i don't care if they aren't considered healthy at this point LOL. this is one snack i'm keeping.

air popped popcorn! 4 cups for 100 cals. i bought this air popper on amazon a few days ago and i am still waiting for it to arrive *taps foot impatiently*

sliced apples with PB2.

La Tortilla Factory tortillas- tons of flavors and varieties of low calorie, low carb tortillas! make a wrap using your deli meat and babybel/string cheese. (also great for breakfast tacos, enchiladas, and homemade tortilla chips).impressive, huh! but they taste good too.

you remember ants on a log- celery, pb2, and raisins!  also take one of those wraps, add some pb2, then microwave for a warm,  healthy 'pb sandwich'.

whole, hard-boiled egg. 70 cals, 7 grams protein.  exclude the yolk for a fat-free, 20 calorie egg.

freeze-dried fruit, all kinds! i order mine from Brothers All Natural for around 20 bucks for a 24 pack.  they have sales frequently, so use those coupon codes when you see them!  i really like the bananas though and so does my little one.  1 bag = 1.5 bananas.  the sugar is lower in the freeze-dried bananas vs. fresh!

a few readers expressed to me how much they hate the taste of green tea lol, and if i had any flavor recommendations i sure do! try making a quick and easy green chai tea using:

a shot of torani sugar-free vanilla syrup and 1/2 cup unsweetened vanilla almond milk.

steep the tea as normal, and add those two ingredients, and stir!  if you like it as much as i do, LET ME KNOW! and sorry, i don't have a cool cinnamon stick or garnish, yet.

i do hope you found a few snacks you'd like to try or are already eating!

le

hot & skinny spinach dip

finally, huh!  let me keep it real... i made this dip last week and i was tryin to be cool and different and i used 2% sharp cheddar. i thought the sharp flavor would be an excellent way to change up the recipe a lil.  it tasted ok (and we ate it ALL), but it just didn't look right.  also, 2% cheese just does not melt like i need it to!  soooo,  i went back to the store and got some white cheese.  pepperjack to be exact.  it made a world of difference in flavor and texture.   anyway,  thank you for being so patient- here it is.

hot & skinny spinach dip

the stuff:

• 1 10 oz bag frozen spinach
• 1 med shallot, chopped
• 1 yellow onion, chopped
• 1 can diced tomatoes, drained
• 1/2 cup 0% greek yogurt
• 2 wedges laughing cow garlic & herb cheese
• 2 wedges laughing cow cream cheese
• 1/2 cup pepperjack cheese, shredded (or mozzarella)
• 1/2 cup parmigiano reggiano cheese, shredded
• 1/4 cup pepperjack to top
• sea salt & cracked black pepper to taste

do this:

yes, that did say tomatoes up there!  when i add tomatoes to my homemade guacamole it makes it super creamy.  same concept- it makes a difference.  turn your oven on 350 deg. now.  microwave your spinach on high for about 5 min then drain/squeeze all the water out.  don't forget to drain your tomatoes too- you don't need the excess liquid.  chop up the shallots and onion and throw them into a med heated pan.  after they become translucent (2-3 min) throw in the spinach and tomatoes; toss.

time for the best part...CHEESE.  use the back of your spoon to smash and break up the wedges and go ahead and incorporate the greek yogurt too.

then, add in your cup of pepperjack and parmigiano reggiano.

once everything is all mixed and melted, transport the dip to your baking pan.  spray it with no-stick cooking spray first, then top it with that remaining 1/4 cup of cheese.

 15 minutes later,

bubbly, melty CHEESE and lots of it.

i am not even a chip person but these multigrain tostitos are so addicting.  my aunt had them @ her Easter party and they were perfect for this dip.  use your favorite or try these.

you can keep this snack super skinny and use veggies for dipping instead, no doubt.

le

i might slow down, but i will not stop

i decided to take a slow walk around the neighborhood with my little guy yesterday instead of heading to the gym.  rest is equally important..i have to keep reminding myself of this.  i always want to go hard, every single day.  moderation is key- yes, even with exercise.  how can you tell you should just chill out for a day or two?

• persistent muscle soreness.  i used to think this was a good thing.  unfortunately if your muscles don't have time to repair themselves, they can't get stronger.  don't confuse that initial soreness you get from not working out after a long time with this kind of soreness. it's more like a dull ache.  means your muscles need a BREAK. sit down somewhere.  this also proves how important it is to switch up your workouts (i do so on a weekly basis) because doing the same thing day after day can lead to overtraining, injury, and just pure boredom!!

• decreased performance.  when i know i can lift a certain weight easily but all of a sudden it feels like it has tripled in size, that's a major sign of exercise overload.  don't take backwards steps.  rest, then come back to that bar ready to add weight, not subtract.  if i'm taking a cardio class and i get winded extremely fast and we are barely getting started, that's another red flag right there.

• simply burned out.  i love me some fitness. but there have been times where i've hopped on the elliptical machine and hopped right back off after like 30 seconds cause i just didn't want to be there.  i just wasn't feeling it. at ALL.  when it gets like that for me, i know i don't need to be anywhere near the gym. at that point it's about recovery and letting that 'missing the gym' feeling come back on its own.

• always tired. more like exhausted.  working out is supposed to have the opposite effect and give you energy, making you feel better.  even if you are getting enough sleep at night but find yourself mentally and physically drained all day long, too much exercise could be the cause.

• fat gain.  working out too much can actually reverse the weight loss process.  overtraining signals the body to start burning muscle for fuel and store more fat, resulting in some weight gain. boooooo.

i taught my weights class this morning and was so pumped i hit the stairmaster for some cardio afterwards.  it's amazing what a break and a good night's rest can do for your body.  when you think it will slow your progress down or mess up your routine, it does the exact opposite!  i had a big bowl of oats for b-fast with some blackberries (currently in season and on sale) and some toasted pecans.  yeah i burned them all up!!

for my mid-morning snack, i threw the rest of those burnt pecans in about 3/4th a cup of 2% greek yogurt (21 grams of protein, remember!!).

the 0% has a tendency to taste like sour cream, it's true. i like the 2% because the added fat makes it creamier.  i also added some fresh strawberries, flax-seed, and a drizzle of honey for less than 200 cals.

lunch.

hummus & carrots and some of the tuna salad i made yesterday.  i have NO bread in the house right now whatsoever:( not even a whole wheat tortilla or crackers, nothin.  so i just ate the tuna as is.  for my starch, i roasted a sweet potato in the oven for about 30 min on 400 deg.

i cut it like an avocado, then sprinkled some brown sugar and cinnamon on it. ok and a little butter. delicious.

sweet potatoes also make AWESOME baby food.  toss a roasted one in the blender and add a little chicken broth, salt, pepper, and cinnamon. the little one loves it.

it's been two weeks since my perm and i am determined to take better care of my hair once and for all.  washing it TODAY. i'm so bad about going too long without washing it- i mean i'm always sweating it back up anyway! sigh... i wrote it, you read it, so i'm gonna stick by it.  now to decide on dinner...

what do you top your plain yogurt with?

le

score

well, i didn't get that quick run in, but who cares! i had a blast prepping, cooking, and hanging out with friends and family.  congrats to which ever team won the game, by the way.  as promised, recipes! but first, check out my spread:

final menu: buffalo chicken bites, chicken taquitos, flat bread margherita pizzas, hot/bbq wings, pigs in a blanket, delivery pizza, red velvet cupcakes, white/dark chocolate dipped pretzel sticks, veggie booty, tortilla chips/dip, bbb brownies, chex mix, sloppy janes, carrots/celery sticks with greek yogurt veggie dip. WHEW.  obviously some stuff was ready-made, but here are the treats i whipped up myself:

the big winner - buffalo chicken bites

i bit off way more than i thought before i snapped the pic! does it no justice. that captain crunch was a great move if i do say so myself. loved the combo of sweet/salty/spicy/tangy.  will be making these again soon, party or not.

the stuff:

• 4 cups of shredded rotisserie chicken
• 1 cup chopped green onion
• 1 1/2 cups shredded sharp cheddar cheese
• 1/2 cup hot sauce
• 4 oz cream cheese (room temp for better mix-ability)
• 3-5 cups of capt. crunch  or corn flakes cereal
• 4 beaten eggs
• 2 cups flour

do this:

put the cereal in a baggy and crush it-  having a range of crumb sizes is actually a better texture; doesn't have to be all even. mix the chicken, cream cheese, onion, hot sauce, and cheese all together.  then, roll into golf ball size balls.  make your assembly line: bowl of flour, bowl of egg wash,  then bowls of cereal.  keep one hand wet, and one dry. line them on a baking sheet and cook them for 20-25 min in a 350 deg. oven.  don't let the baking fool you- they were as crispy as ever! no frying needed.

chicken taquitos

the stuff:

• 3 cups shredded rotisserie chicken
• 1 packet chicken taco seasoning
• 1 cup salsa
• 1 cup sharp shredded cheese
• extra thin corn tortillas

do this:

mix everything together except the tortillas. i would suggest doing this the night before so the flavors can marry in the fridge first (yep, the poppers too).   i brushed the stack of tortillas with just a little extra virgin olive oil, covered them in damp paper towels, then microwaved them for a few seconds so they would be a bit more pliable and not break when rolling.  scoop about a table-spoon or so onto the tortilla and roll starting from one end.  they will crack in the oven, but that's ok.  it's all goin to the same place. 15 min on 350 or until crispy.

pigs in a blanket

the stuff:

• pilsbury crescent dough
• little smokies (mini beef sausages)

do this:

yeah, we all remember these. but i applied a little tip from Hungry-Girl first- cut the single serving crescent triangle in half.  no need to suffocate the little piggy and eat extra bread, right? don't worry, it's more than enough dough left to wrap around the sausage. unless you are using a regular size hot dog or something.  11-13 min on 350 or until brown.

sloppy janes

i am TOO proud of these.  in the middle of chopping up the shallots, onions, and bell peppers, i actually said out loud, "CRAP i forgot to buy the sloppy joe seasoning mix!!!'  i contemplated running to grab my keys and head back to the store when i had a moment.  make it from scratch, duh.  i had everything i needed and i am SO glad i went the scratch route cause they turned out pretty darn tasty.  i cooked it up saturday night and by sunday afternoon the flavors were amazing.  i buy this soft, pillowy, pull apart bread from HEB- but not every location sells them. as i was grabbing a few packs, a guy next to me excitedly explained how he drives from so far JUST for this bread.  i completely understood! my next choice would be those hawaiian rolls in the orange package, yeah, these.

the stuff:

• 4 logs ground beef or turkey (i used 93/7% lean beef)
• 2 chopped shallots
• 1 chopped bell pepper
• 2 chopped yellow onions
• 1 can diced tomatoes
• 3/4 cup brown sugar
• 1 cup ketchup
• 1 small can tomato paste
• 1/2 cup apple cider vinegar
• salt/pepper/Tony Chacheres to taste
• 36 mini slider buns/rolls

do this:

in a big medium-high heated pot, add the chopped shallots and onions. toss in the meat and let it brown and cook through completely.  then, you can pretty much toss in everything else and let it simmer on low for about 20 minutes. or, until the bell peppers have softened.  the sauce is slightly sweet, so i added some dill pickles in my sandwich for crunch and tang.  looking back though, i would have totally toasted the insides of the buns first. great nonetheless.

red velvet cupcakes

so this is the cake version of the bbb (best boxed brownies).  i searched online a while back for tips on how to keep a cake moist, and this recipe right here has me sold for life.  my homemade red velvet is a force to be reckoned with, but here's the bbc (best boxed cake) version for now. you're welcome.

the stuff:

• 1 box red velvet
• 1 box instant chocolate pudding
• 2 large eggs
• 2 cups of milk (2% is cool)
• splash of vanilla
• cream cheese or vanilla frosting

do this:

mix! try to get all the lumps out though. pour into whatever kind of pan you like, just adjust your cooking time accordingly. cupcakes are fun, so i did those. scrumptious.

i hope you had fun eating goodies and watching the game!  after all that, we're gonna switch focus to workouts for the next few posts, lol.

le