Archive | September, 2012

Workout Wednesdays – Pushup and Squat countdown.

5 Sep

Want a quickie workout?  Countdown workouts are great for leaning out your body, increasing your metabolism and are definitely great to  get your sweat on.

If pushups are new to you, start with 5 and every couple of days increase that number.

Pushups are one of the oldest and most basic exercises and they are very effective. They work out all the muscles in the upper body and build  strength in the forearms, wrists, upper arms, shoulders, chest and even the core.

Benefit to Women

Women typically have less upper body strength than men. Women who do pushups can quickly build strength in the chest, upper arms, forearms and wrists without the worry of adding “bulk”.

Pushups help build core strength

In addition to building upper body strength, pushups done with the proper form will help build the core muscles in the middle of your body. To do pushups properly, your elbows must be fully extended at the start and end of a pushup, your toes should be on the floor and your legs, hips and back should be straight.SquatsSquats are a great exercise for targeting most woman’s troubled areas  – The butt and thighs.Pushup/Squat Countdown how to:

Start by doing 5 pushups.  Remember to keep your core tights and don’t stick your butt up in the air.Immeditely get up to your feet and do 5 full squats

Go back to Pushups, this time doing 4.  Then 4 squats.
Repeat the pushups doing 3 and then 3 squats.  Repeat until you get down to 1 each.
This is a great little exercise you can do while dinner is cooking or if you are watching T.V , you can sneak in this mini workout during a commercial break!

Chicken Rice Bowl

4 Sep

This dish is a popular one in our house. It’s quick, easy and delicious. You can substitute shrimp instead of chicken. I also didn’t have any avocado and sprouts tonight (which I find makes the recipe that much better). I’ve also experimented with different veggies like brocoli and Bok Choy which are all very good.

For 2-4 servings I use the following

  • 2 Chicken breast
  • Brown or white basmati rice. (make enough for 4 servings)
  • 1 green pepper
  • 1 red pepper
  • 1 avocado
  • 1/4 peanut sauce (more or less depending on your taste)
  • Sprouts
  • 1/4 cup sunflower seeds (toasted)
  • 2 tbs olive oil

Cook Rice and set aside. Cube chicken. Add 1 tbs olive oil to pan and once heated add chicken and cook until no longer pink. Add peanut sauce and stir until coated. Set aside.

Chop red and green peppers and saute in 1Tbs of olive oil until crisp tender. Remove from stove.

In individual serving bowls or dishes add Rice, then chicken and top with veggies, chopped avocado, sprouts and your desired amount of sunflower seeds. Some people also wish to add a little more peanut sauce.


Greenie shake of the week – Strawberry/Carrot/Spinach/apple Green Smoothie

3 Sep

I love experimenting with different “green” shakes.  My husband is my guinea pig.  I know that if he likes it then it’s normally a winner since he’s super picky.

It’s a long weekend and all the grocery stores are closed today and I completely forgot to do groceries yesterday.  I used whatever I had in the fridge to make today’s Green Smoothie.

strawberry/Carrot/Spinach/apple Green Smoothie

    • 2 cups of spinach (you can also use 1 cup of spinach and 1 cup of kale)
    • 1/2 cup or a large handful of baby carrots
    • 8 -10 large fresh strawberries
    • 1 apple (cut and if not organic – peeled)
    • 1/2 greek yogurt (any flavour.  I used vanilla)
    • 2 scoops vanilla or plain whey protein
    • 1tbs chia seed
    • 1 cup almond milk (or water)
    • big handful of ice

In Blender combine all ingredients and blend until smooth.

Enjoy 🙂

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