Hey guys! Hope everyone had a fabulous Labor Day weekend even though it is the unofficial end to swimming pools and Summer : ( I suppose I've been in a blogging slump lately and haven't felt like it but I'm back with new recipes and a new attitude towards this blog!
It's been brought to my attention that some of my posts may seem as though I'm on a soap box or what have you....but I'm here to clear the air and say that, that is not my intentions whatsoever. Honestly, I have struggled with my weight since High School, I'm no one special, and its taken many years for me to finally figure out how to make this whole diet/exercise/healthy lifestyle thing work. I've tried it all, I've tried the cardio a couple times a week ,I've tried weight watchers, I've tried the group exercise thing and they are all have their perks but this is the first time that I'm actually doing something that not only helps me maintain, but its giving me the results that I have so desperately wanted in all my many attempts. If results aren't what your looking for, if your just looking to keep the ticker in check and still wear the same size of pants that you wore last year and the year before then maybe my advice isn't for you. But just please know I have nothing but good in my heart and a huge passion for people (especially women) who desperately want to transform their body and feel amazing on the inside as well! And I have to include one of my favorite quotes "Take advice from people who have what you want, otherwise they are just guessing!" Which is why people like Jamie Eason and all the other fitness folks that I follow inspire me daily and I just pass along tid bits here and there that I learn from their magazines and blogs.
So as women I think we should all do our part to hold each other accountable in this healthy lifestyle journey! I surely hope that if I slip one of you will be there to drag me back to the gym or the produce department lol!
With all that being said lets move on to some Jamie Eason 12 Week Trainer Talk! I am now on week 3 and basically loving the program! Everything starts to pick up just a tad in week three. The last two weeks I've felt the workouts the next day but this week I'm feeling the workout by mid afternoon! It doesn't look like much on paper but once your into the workout you see that its definitely challenging. If you've been thinking about starting the program I highly encourage you to do so, its completely free and totally laid out for you. Also there is a Live Fit group on facebook thats been super helpful with accountability as well as recipes and encouragement! Even if you don't have a gym membership you could do this on your own at home if you own a few free weights or other types of lifting equipment.
The diet is good, my metabolism is definitely in full swing. I'm pretty sure I eat more than my husband on most days! One thing I'm super thankful for is the fact that I love egg whites!
Today's Workout
Back and Biceps Back is my new favorite muscle group!
Hammer Strength Lat Pull
3 sets of 10 reps
Wide-Grip Lat Pulldown
3 sets of 10 reps
Seated Narrow Grip Cable Rows
3 sets of 10 reps
T-Bar Row
3 sets of 10 reps
Back Extensions
3 sets of 10 reps
Barbell Curl
3 sets of 10 reps
Incline Dumbbell Curl
3 sets of 10 reps
Alternate Hammer Curl
3 sets of 10 reps
RECIPES
Banana Nut Protein Bread
Preheat oven to 350
1 1/2 cups oat flour
1tbsp baking powder
1/2 tsp salt
1/4 cup stevia or Ideal (which I finally found at Food Lion, its really good & I sort of prefer it over stevia)
2 scoops vanilla whey protein
1/2 cup pecans or any other nuts would probably do
2 egg whites
1 cup unsweetened almond milk
1-4oz jar of baby food bananas or 2 bananas puree
1/4 cup plain greek yogurt
1/2 tsp vanilla
Mix wet and dry ingredients separately then mix together. Pour batter into Loaf Pan and bake at 350 for at least 28 min maybe even a little longer. My loaf pan is glass and I had to keep pulling it out and checking it with a toothpick to make sure it was done. But if you decide to make this you won't be sorry! Keep it in the fridge so it will last a little longer and warm it in microwave to eat! Yum Yum!
Sweet Potato Chicken Chili
1 can Kidney Beans rinsed and drained ( I used black beans)
1 lb sweet potatoes peeled and cubed
2 cloves of minced garlic, (I used 3)
5 oz yellow onion diced
1 1/2 cups low sodium chicken broth (I used a little bit more)
10 oz precooked chicken breast cubed (I used 3 chicken breast and placed them in the crock pot that morning and shredded them before adding)
2 tsp worcestershire sauce ( I definitely used more than this)
2 tsp ground cumin (also I added more)
1 tbsp chili powder (I added more)
1/8 tsp chipotle chili powder to taste ( I left this out)
1 cup fresh or frozen corn
Preheat oven to 350/ peel and dice sweet potatoes. Coat and toss cubed sweet potatoes with cooking spray and bake on cookie sheet for 25 min or longer till they are tender. remove from pan and let cool
Coat large soup pot with cooking spray and add onion, garlic, and seasonings and cook for 3 min.
Rinse and drain beans and corn and add to mixture
Add remaining ingredients to pan. Heat near boiling, stirring often. Reduce heat to low and simmer while covered for 30 min.
I added a lot more broth by using more chicken broth, worcestershire sauce and cumin. I also topped it with fresh cilantro and it was a hit! No one in this house except for me likes sweet potatoes and they every one ate it and asked for more! I'll definitely be making this one again for sure! Great fall recipe courtesy of Muscle and Fitness Hers Magazine!
