Wednesday, February 17, 2016

A Typical Meal Prep

I thought this might be helpful to my peeps who are looking to step up their diet to match all the hard work they're putting in at the gym! I normally only post new recipes I've created, but this represents some of the staple items I make week to week to accompany whatever exciting dish I've concocted!











Sunday, February 14, 2016

Low Carb Thai Chicken Lettuce Wraps

You know those cravings you get and just can't shake? I know I do, and I have been crazing PF Chang's chicken lettuce wraps for weeks. Unfortunately it's not exactly in the bikini prep diet, so I decided to make my own! It's amazing what you can create when you set your mind to it and get creative! I made these with my meal prep this week and it's a nice way to change up my typical meal routine. I'm 4 weeks out from my show so I'm beginning to carb cut slightly and each serving of these babies only has 9g of carbs! Oh also, sesame oil can be added to the recipe to give it a bit more of an Asian flair.

Each pound of ground chicken should make 4 servings and my recipe is based off 1lb of chicken. Macros (per serving): 235cals, 13g fat, 26g protein, 9g carbs. 

The meat mixture weighs out to 5oz per serving with all the mix-ins. 





Ingredients:

-1lb ground chicken
-2c sliced mushrooms
-1/4c red onion
-12 Romaine lettuce leaves
-3tbs crushed walnuts 
-2tbs pb2 powdered peanut butter
-1tbs minced garlic (or fresh garlic)
-2.5tbs low sodium (or gluten free) soy sauce
-1tbs rice vinegar
-1tbs water
-4tsp crushed red pepper paste
-Salt and pepper to taste
-Sriracha to top (for extra spice)

Directions:

-Either preheat oven to 350 degrees 
Or
-Heat non-stick skillet on medium heat
-mix all ingredients together thoroughly (except romaine lettuce)
-Spread out in baking dish (cook for 15-20 minutes)
Or
-Pour into skillet and cook until browned
-Separate into 4 separate containers and pair with 3 lettuce leaves each 
-Serve with Sriracha if you love some extra spice! 






Friday, February 12, 2016

V-Day HIIT At-Home Circuit

I'm sure you have seen the weather reports about how frigidly cold the conditions are supposed to be during this love-filled weekend. I can't say I blame anyone for not wanting to venture out to the gym, but that doesn't mean you should completely slack on your workouts this weekend! Let the wine and chocolate indulgences be your motivation! Here is a quick at-home circuit that should allow you to stay warm and cozy with your loved one while still getting a kick-ass workout in.

HIIT is the most effective way to train (assuming there are no preventing injuries) due to the oxygen deficit it creates during exercise. It creates the Excess Post-Exercise Oxygen Consumption (EPOC) or heavy breathing you experience at cessation of the exercise, which leads to more total caloric expenditure while still maintaining muscle mass/tone.

Dynamic Warm Up:

*Performed 1x through really focusing on mobility and going through full ROM

Straight leg kicks (hamstring stretching)
Deep lunge with rotation (hip flexor and glute stretching and spinal rotation)
Inchworms (core engagement)
Bear crawl (shoulder mobility and increased heart rate)
Lateral runs (coordination and increased heart rate)
High knees (increased heart rate)
Butt kicks (hip flexor stretching and increased heart rate)

Conditioning Circuit: (30 seconds work with > 10 seconds rest)

*Performed 3x through with 1 minute rest in between sets

Runner's jump lunges (exploding out of loaded position)
-Switch legs
Bulgarian split squats (going for depth)
-Switch legs
Quick-handed burpees (Moving hands as soon as legs start to whip in)
Plank-ups (Switching from low plank to high plank)
Mountain climbers
Push-ups (can be explosive)

Strength Circuit: (15, 12, 10 repetitions each side > 20 seconds rest)

*Performed 3x through with decreasing repetitions and 1 minute rest in between sets

Push-up into side plank (push-up can be on knees, but press onto toes for side plank)
Close-grip push-ups (targeting triceps/ keeping elbows in)
Bench/chair dips (targeting triceps/ keeping back close to chair)
Single leg glute bridge (one leg anchored on elevated surface)
-Switch legs
Alternating side lunges (butt sitting back while keeping chest elevated)
Oblique v-ups (shifting back on butt to elevate legs higher)
Lying leg lowers w/ hip thrust (never completely de-loading onto floor)
Plank w/ hip dips (hips don't have to come all the way to floor)

Stretching:

*Performed 1x through really focusing on going through full ROM

Downward dog (pressing heels down toward ground)
Butterfly (pressing elbows into knees)
Frog (shifting weight backward)
Deep lunge (keeping back knee straight)
Same but drop back knee down and reach for foot
Deep lunge on other side
Drop back knee down and reach for other foot
Leaning down on top of straightened legs
Pulling arm across chest (tricep and back stretch)
Switch
Pressing arm behind head (triceps)
Switch






Tuesday, February 2, 2016

To Eat Before or After the Workout?

I found this to be an interesting read. There is much debate on whether or not to eat before a workout, to do fasted cardio, what to eat after etc, and I would still say it comes down to what works best for your body and makes you feel like your able to safely and comfortably make it through your workout. For me, if I do not eat every 3 hours I actually feel as though my body is revolting and I am near death, so the "fasted" anything for me is impractical. This study finds that men see better results from the fasted exercise and then following their workout with a meal to aid in heightening their metabolism and aiding in increased fat burning, whereas with women, we will see better results if we eat about an hour prior to our workout and then fast for approximately 90 minutes post-workout. The article goes more in-depth, but that's a pretty good overview of what is covered! Definitely worth taking a look.



http://www.dailymail.co.uk/health/article-3388628/Men-exercise-eating-women-burn-fat-scientists-reveal.html