Tuesday, January 27, 2015

At-Home Workouts

These are my go to At -Home Workouts

30 seconds - Squat Thrusters
30 seconds - Rest
30 seconds - Squats 30 seconds - Rest
30 seconds - Pushup or Wall Pushups 30 seconds - Rest
30 seconds - Alternating Lunges 30 seconds - Rest
30 seconds - Jump Rope 30 seconds - Rest

Do the whole thing above five times.

Another variation of this that I do is a set number:

10 - Squat Thrusters
10 - Squats
10 - Pushup or Wall Pushups
10 - Alternating Lunges (10 each leg)
30 seconds - Jump Rope
30 seconds - Rest

o the whole thing above five times.

And yet another variation is a pyramid:

First Round
10 - Squat Thruster
10 - Squats
10 - Pushup or Wall Pushups
10 - Alternating Lunges (10 each leg)
30 seconds - Jump Rope
30 seconds - Rest

Second Round
9 - Squat Thrusters
9 - Squats
9 - Pushup or Wall Pushups
9 - Alternating Lunges (9 each leg)
30 seconds - Jump Rope
30 seconds - Rest

Third Round
8 - Squat Thrusters
8 - Squats
8 - Pushup or Wall Pushups
8- Alternating Lunges (9 each leg)
30 seconds - Jump Rope
30 seconds - Rest

And so on until you are doing 1 of each. You can start at any number and work your way down.


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Monday, June 30, 2014

How to Make Kale Chips

1.    Pre-heat the oven to 350°

2.    Prep cookie sheet with Tin Foil and non-stick spray

3.    Trader Joe's pre-cut bag of Kale

4.    De-stem the leaves that have thick stems (optional)

5.    Spread out on the cookie sheet

6.    Season with desired spices (black pepper, red pepper, onion powder, parmesan cheese, etc.)

7.    Cook for 10-15 mins. Watch them closely, they can burn quickly.

8.    Enjoy!


Sunday, June 22, 2014

Meal Prep Is Where It's At

Sunday, Sunday, Sunday! This is my day to make all my breakfasts, lunches, and some side dishes for the work week. I believe it really helps me stay more on track than if I didn't. It takes me about 2+ hours for all the prep and cooking.

For my breakfasts, I make 5 oz egg whites with Kale. I make them each individually to control the amount of egg whites for each.

For my lunches, I make turkey patties (purchased at Costco). I've started making all 12 in the package and then freezing them, instead of making five for the week each Sunday. I microwave the by putting a few on a plate at time, season, add a little water and microwave for a six minutes, flip, season, and microwave for another six minutes.

Sides, I typically make for the week (lunches and dinners) are asparagus, quinoa, spaghetti squash (my latest obsession!), butternut squash, and/or brussel sprouts.

I also always have a bag of mini Sweet Peppers on hand (purchased at Costco), cut up English Cucumbers (Costco), pre-cut Celery (Costco), and if I find radishes on sale I'll buy those as well to have ready to grab.

I know a lot of people really have a hard time with setting aside time to do this but once you start it really becomes a great habit.

Now if I just had a bigger refridgerator / freezer!

Saturday, December 7, 2013

Supplements...What Are They Really Good For?

I really believe you get what you pay for when it comes to supplements. $10 for over 300 pills is probably worth about $10 worth of fried ice. Supplements aren't cheap, but there are several web sites that you can find good prices and there is a great new web site that digs in deep on whether the supplement you are thinking of taking is worth taking it and worth the money.

Here are a list of web sites I search for the best price on the supplements I take:
But before you buy check out Examine.com, an independent organization that presents un-biased research on supplements and nutrition. I love this web site!
Here are the list of supplements I take, I'm tweaking it all the time as I come across information that convinces me to start taking or stop taking something.
  • Symbiotics Colostrum Plus® -- 480 mg - 2 every morning - I'm a huge believer in Colostrum, it's great for your immune system.
  • Source Naturals Arctic Pure® Krill Oil -- 500 mg - 1 every morning - You can take less Krill Oil than other fish oil, which can save you money.
  • Dr. Mercola Organic Broken Cell Chlorella -- 1 g - 5 every morning
  • Jarrow Formulas Astaxanthin -- 10 mg - 1 every morning
  • Jarrow Formulas Milk Thistle -- 150 mg - 1 every morning
  • Vitacost Selenium SeLECT® -- 200 mcg - 1 every morning
  • Garden of Life Primal Defense® Ultra Probiotic Formula -- 1 every morning - a must for keeping your gut flora healthy.
  • B-12 -- 2500 mcg - 2 every morning - I also keep this with me to take before working out if I need some energy.
  • Vitamin D-3 -- 2,000 IU - 1 every morning
  • Solgar Gentle Iron® -- 25 mg - 1 every morning - I've always been anemic, so I have to take this.
  • Selenium -- 200 mcg - 1 every morning 
  • Tums - 2 every morning
  • Country Life Chelated Magnesium -- 250 mg - 4 Tablets every night - if you get leg cramps, like I do this has helped immensely!