(30 minute intense work out) This interval training involves alternating between walking, lunging (off the treadmill), and running, with increasing grades Mins Action Grade (Speed) 0 – 2 walk 2% 3.5 2 – 3 lunges 3 – 5 run 2% 6.5 5 – 7 walk 5% 3.5 7 – 8 lunges 8 – 10 run 5% 6.5 10 – 12 walk 28% 3.5 12 – 13 lunges 13 – 15 run 8% 6.5 15 – 17 walk 10% 3.5 17 – 18 lunges 18 – 20 run 10% 6.5 20 […]
RECIPE TO SHARE: Grill Pan Chicken with Fiery Mango-Ginger Salsa
Grill Pan Chicken with Fiery Mango-Ginger Salsa (4 servings) Salsa is great substitute for other marinades, offering a medley of flavours with a lower salt content but nothing lost on taste. Ingredients: 4 boneless, skinless chicken breast halves (~ 4oz each) 1 Tbsp olive oil 1 tsp curry powder 1 tsp brown sugar ½ tsp coarsely ground black pepper ¼ tsp salt 1 lemon cut into 4 wedges Olive or canola oil spray Salsa: 2 cups finely chopped mango 3 Tbsp chopped fresh mint leaves 2 tsp fresh ginger, grated […]
W.O.D – Cardio and Strength Challenge
Run for 5 minutes to warm up (about half mile) Box jumps (16 “ box / 3 reps / 10 secs rest) 5 sets Box jumps (18” / 5 reps / 10 secs rest) 7 sets Box jumps (20” / 3 reps / 10 secs ) 9 sets Lunges ( jump lunge with hands at side) 10 reps ea leg Step over side lunges ( 16 “ box /12 reps each leg) 4 sets Walking lunges – 50 feet – 2 sets Walking lunges w/ glute kickback 30 feet – […]
Recipe to share – fun, healthy sweet option!
Pumpkin smash (makes 9 servings) PER SERVING (1 piece, 1/9th of recipe): 65 calories, <0.5g fat, 81mg sodium, 12g carbs, 1g fiber, 7g sugars, 5g protein — POINTS® value 1* Ingredients: One 15-oz. can pure pumpkin One 12-oz. can evaporated fat-free milk 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original) 3/4 cup Splenda No Calorie Sweetener (granulated) 2 tsp. pumpkin pie spice Directions: Preheat oven to 350 degrees. Combine all ingredients in a bowl, and mix thoroughly. Place mixture in a baking dish (8″ X 8″ works well) sprayed lightly […]
Burnout !! Get over it!!
Yeah, its been awhile since I put finger to keyboard to emotitype. Coined a new phrase today – “emotitype”! Hashtag that ;-). My personal stories in the past have been mostly race reports, or travel experiences in exotic places (that always involved a race or training camp of some sort). Today I am just sitting here, inspired to write a bit more about me and what inspired this. I have been posting my own Work Out of the Day Challenges, Meal plans of the day recommendations and lean, clean recipes […]
M.O.D (meal plan of day)!!
Meal 1: Egg burrito – 3 oz egg beaters, Ezekiel tortilla, salsa, ¼ cup black beans Meal 2: Greek yogurt whip, sprinkle crunchy kasha whole grain granola on top Meal 3: grilled salmon, steamable bag of veggies, small sweet potato Meal 4: lara bar Meal 5: Turkey chilli : 2/3 cup kidney beans, 4 oz (low fat) ground turkey, ½ cup onion (diced), 1 cup green pepper (diced), 2 Tbsp olive oil to sauté turkey and veggies. Add ½ cup salsa to the mix. Serve with ½ cup cooked brown rice. Side salad […]
Tuesday Recipe to share!!
Quinoa Cilantro-Lime Salad Ingredients 1 cup quinoa 2 cups water 1 tsp Kosher salt —– ½ cup goat cheese crumbled ½ cup pumpkin seeds 2 whole tomatoes (cubed) —– 1 cup packed cilantro 1/2 cup extra-virgin olive oil 1/4 cup lime juice 1/4 cup orange juice 1/2 teaspoon salt 1/2 teaspoon pepper Pinch of minced garlic Bring quinoa, water, and salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes. When the quinoa is done, cool […]
W.O.D – Ilana’s Monday challenge!!
On the Step Machine: Set the step machine on Manual workout for 20 mins. (level 6) Warm up for the first 2 minutes. At 2 minutes, switch to level 9. Every 2 minutes switch gait – E.G: 2 – 4 minutes, feet on front of the stairs (short, quick steps, pushing from the balls of feet), 4 – 6 minutes: feet back on the pedals for long full range strokes pushing off on heals. Continue to alternate gait 4 times, last 6 minutes go back to the neutral position (feet […]
M.O.D – meal plan Monday! Ilana’s Challenge!
Rise and shine 2 pieces dried mango W.O.D (work out of day) (see below) Plain Greek yogurt sprinkled with whole grain granola Green monster shake spinach greens, with sliced turkey and 2 egg whites 3 oz grilled chicken, 1/2 sweet potato Isalean Protein shake 4 oz salmon, 1/2 c cooked quinoa, brussel sprouts
SWEET FRIDAY RECIPE !
Sweet, Its Friday!! Feel like something sweet yet healthy, yummy and not too damaging with a sugar high… Almond Butter Pumpkin Brownies Feel free to get creative with substitutions. Try other nut butters, other forms of squash, other… sweeteners, spices, mix-ins, the possibilities are endless. I made several batches using either fresh squash that I steamed and mashed or canned pumpkin. I preferred the fresh squash to the canned pumpkin, but the latter worked perfectly well and seemed appropriate for the upcoming holiday. Consider topping with applesauce and/or whipped cream […]
