2 c. Spinach
1 c. Romaine lettuce 3 oz. chicken breast 1/2 c. Corn 1/2 c. Diced red pepper 1/2 c. Black beans Stovetop grill chicken breast seasoned with garlic powder, chili powder, paprika, and cumin to your liking. Chop grilled chicken. Sauté corn and red pepper with 1tsp cumin and 1tsp chili powder in 1 tsp olive oil 2-3 minutes. Remove from heat to cool. Combine chicken, corn and peppers, and black beans over the spinach and romaine. Toss with 1tbsp lime juice. Calories: 320 Fat: 29 cal (8%) Carbs: 180 cal (55%) Protein: 126 cal (38%) YOU BET YOU SHOULD!
Get up and go. Now. Go on a walk, do 15 lunges in front of your computer, pick up that weight. Do something! Keep that resolution going. You got this!! I don't know about you, but I'm freezing!! With these below average temperatures I find myself training on treadmills and staying home as much as possible! So let's get a home-based killer workout. Kettle bells. You can pick one up at your local sporting store, price is dependent on the weight you buy. I would recommend starting with a 10 or 15 lb. you'll get a good burn, and if it gets easy just add more reps. Check these out for under $25 Around the body pass: standing tall, feet shoulder width apart, brace abs and pass the kettle bell hand to hand around your torso
Deadlift: with the kettle bell on the floor, squat (butt out, back straight, don't let knees come past your toes) and pick up the kettle bell, stand and squat to return KB to start position. Front squat: hold KB at chest level, squat (butt out, back straight, don't let knees come past your toes) to 90 degrees, and return to start position. Figure 8: in squat position, pass KB hand to hand between your knees and around the other side. Swing: standing with feet shoulder width apart, swing the kettle bell between your knees, and use the momentum to bring it up to chest height. (As if shooting a basketball granny style). TAKE CARE TO NOT ROUND YOUR BACK. Half Get Up: laying on your back, bring one are to 90 degrees, arm should remain straight in the air the entire exercise. Use opposite arm and leg to sit up. CIRCUIT STYLE: complete 15 reps of each exercise (15 on each side if a one sided exercise) 2-3x through. STRENGTH STYLE: complete 4 sets of 8 reps of each exercise Have you tried this workout? Let me know how it goes! I made this recipe from fitness magazine.com for dinner last night. Too yummy not to share. Low in calories, and high in fiber, it fills you up after a long day. And with its high protein content, it's perfect for dinner after a workout. But be careful, the couscous gets spicy! (YUM!!)
Ingredients 1 cup whole-wheat couscous 1 mango, peeled and diced 1 teaspoon finely diced jalapeno pepper 1 tablespoon plus 1 teaspoon freshly squeezed lime juice 1/4 cup chopped cilantro Salt Freshly ground black pepper 2 tablespoons red curry paste(I used green because I like it better) 2 teaspoons vegetable oil 1 tablespoon plus 1/2 teaspoon finely minced garlic 3/4 pound shrimp, cleaned and shelled, tails on 1 7 ouncecontainer 2 percent Greek yogurt (I used non fat) 1 teaspoon grated ginger Lime wedges (optional) Directions 1. Cook couscous according to package directions. Combine with mango, jalapeno pepper, 1 teaspoon of the lime juice and half the cilantro. Season to taste with salt and black pepper. 2. In a large bowl, whisk together red curry paste, vegetable oil, 1 tablespoon of the garlic and remaining lime juice. Add shrimp; toss to coat. 3. Mix together yogurt, ginger and remaining cilantro and garlic in a small bowl. Season to taste with black pepper. 4. Heat a grill to medium high. Grill shrimp until just cooked through, about 2 minutes per side. 5. Arrange shrimp and couscous on a platter and serve with the yogurt sauce. Garnish with lime wedges if desired. Nutrition Facts Servings Per Recipe 4 Amount Per Servingcal.(kcal)405 Fat, total(g)6 sat. fat(g)1 carb.(g)60 fiber(g)9 pro.(g)31 Is it still motivational if it is almost 10 pm? I hope so. If nothing else, maybe you will feel motivated tomorrow!!
What a week it has been. Busy busy. But as I was thinking about how "hard" I feel things are lately I was remembered of a motto I have used quite often throughout my life. I CAN DO HARD THINGS! No doubt the going gets tough. Early morning workouts, late night jogs, eating, cooking, counting.... BUT You can do hard things! Keep it up. Recommit to yourself this week. What hard things are you working on? Welcome to 2013 everybody! I can't believe it. 2012 was a whirlwind year for me with a decision to return to school, taking up running, and plenty of family time. While out last night, a friend asked what my resolutions for 2013 were, and I honestly hadn't even thought about it yet. I guess I'd better get it together! There are something I want to get done though:
I am running Canyonlands Half Marathon on March 16. My goal time is 2 hours. I'll keep ya posted! I am GOING to keep track of this blog (should be easier now that I'm out of classes, but we all know how my free time fills up...) I plan on traveling a little bit this year with my sweet husband when we graduate in April. When and where is yet to be determined! What are your resolutions for 2013? Is better fitness on your list? Send me a message with your top fitness goal for 2013 and receive 10% off a new training package! Good luck on your resolutions. Here's to a New Year! Jessica |