Whey protein is typically known amongst the work out crowds as a lean muscle recovery protein. It works hand in hand with the breakdown of muscle during the work out to rebuild and repair those muscle fibers. However, whey also has its place in a regular healthy diet for similar reasons: it can be a nutritional and complete source of all amino acids, and not necessarily only for athletes. The most common use for whey is making protein shakes/smoothies however whey can also be incorporated in any overall health plan […]
Planning Your Meals
In my practice, I find the biggest roadblock to weight loss success is that people do not take the time to plan their day as far as eating goes. So they either wait for meal times, or until they are hungry, and then just see what is convenient to grab. This sets you up to either not eat enough during the day, or gorge on whatever is available, or just get the most convenient food which is more than likely prepackaged and processed. If you take a few moments in […]
Breaking Evening Munchies
There are a few simple steps you can take in the day to ward off evening food binges. It’s practically an American tradition. After a hard day at work you come home, plop yourself down in front of the television and start eating. A bag of potato chips here, a pint of ice cream there. By the time the late night news comes on, you’ve put away a day’s worth of fat and calories in just a few hours. Fortunately, it doesn’t have to be this way. There are a […]
W.O,D – Ilana’s Challenge!
Elliptical, treadmill and stationary bike rotation – 45 minute work out (starts with treadmill, then elliptical, and ends with bike) Treadmill: 20 straight minutes. Form: long strides and squeeze glutes at end of each stride. Min 0 – 10: set at a pace of ~ 4.0 at 0% grade. Min 10 – 20: 12% grade and pace at ~ 3.5, maintaining stride form Elliptical: 15 minutes. set program that is most like a consistent running stride. Set level (resistance) at moderate (should be about 160 – 180 strides […]
Treadmill intervals and cross training
(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 […]
