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 […]
W.O.D – Ilana’s Thursday’s Challenge!
Cross training rowing machine, recumbent bike, treadmill (if you do not have access, you can substitute rower with stepper ) Rowing: 12 minutes, at pace close to 32 strokes per minute If using stepper – manual pace at level ~10 for 12 mins) Treadmill: run 1 mile at a pace of 8 minute miles (7.5 on pace setting) Recumbent bike: intervals designed to alternate between cruising at 80 rpms at level 2 and more intense pacing at > 100 rpms (level 3) as follows: Mins level rpm: 0- […]
W.O.D – Ilana’s daily work out challenge !!
TREADMILL (35 minute interval/ grade work out) This work involves alternating between treadmill with varying grades, and leg muscle work outs off treadmill inbetwen. Follow the interval rotations as follows: Minutes speed Grade % 0 – 5 mins warm up (brisk walking, nothing too intense) 5 – 12 mins: 3.0 12% 12 – 19 mins 5.5 8% 19 – 20 mins 7.5 0% 20 – 20:30 off treadmill, squats Carefully get back on treadmill 21 – 22 mins 7.5 0% 22- 22:30 off treadmill, squats […]
EARTHY MUFFINS – Recipe to Share
EARTHY MUFFINS Makes 12 muffins. Hands-on time: 15 minutes. Total time: 45 minutes. These fruity muffins – with zero saturated fat – are easy to make and are freezable, too. Great for an on the go snack. Make sure you add a good source of protein so that it balances out the ratio of the carb on blood glucose response. Some ideas: eat with morning breakfast of egg whites. Enjoy as a snack with side of yogurt. Or even an Isalean shake with this would be good. An old […]
