Children in Charge....Grilled Herb Coated Chicken Breast

Since I have two kids of my own bible study today was interesting and reminded me of weight training. Children and who is in charge? A child's job is to push the limits. They try to push against the walls to build muscle. If there is nothing to push on or when pushing is easy (we give into them or let them get their way) they won't build muscle.
Just like in exercise, I'm a big believer in using your own body weight when exercising, but weight training is so important to incorporate into your workouts. Ladies don't be afraid of heavy weights. I have been weight training for years and my body isn't in any way to muscular....

Today's workout
Warm up Jog for lap
Knee jumps high knee jumps (seen in video below)
20 each side~Front kick squat behind lunge
2x20 around the world kicks over chair
2x20 Jump jack push up position
2x20 mill runs
40 walking lunges to my nest exercise
one right after another no stopping 2x20
bench push ups
dips
bench ups fast touches
zig zag jumps 2x10
2x10 high knee jump hugs
20 bag kicks
2x12 one arm push ups( on knees, legs spread)
20 army crawls no stopping 20 plank side walks
ran twice around track frontwards , backwards, sideways, skips...done.....

Grilled Herb Coated Chicken Breast

Ingredients

·         3/4 cup Herbed Lemon-Buttermilk Dressing

·         4 (6-ounce) skinless, boneless chicken breast halves

·         1/2 teaspoon salt

·         1/2 teaspoon freshly ground black pepper

·         2 tablespoons finely chopped fresh parsley

·         2 tablespoons finely chopped fresh chives

·         1 teaspoon canola oil

·         1 teaspoon honey

·         Cooking spray

Combine Herbed Lemon-Buttermilk Dressing and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour or up to 8 hours, turning bag occasionally.

Prepare grill to medium-high heat.

Remove chicken from marinade, and discard marinade. Sprinkle the chicken evenly with salt and black pepper. Combine fresh parsley, chives, canola oil, and honey, stirring well. Spoon herb mixture evenly over tops of chicken breast halves. Place chicken, herb side down, on grill rack coated with cooking spray; grill 8 minutes each side or until done.

Calories: 222

Fat: 3.8g

Protein: 40g

Carbohydrate: 4.6g

Cholesterol: 99mg

Rainy Day for a workout and Grilled Striped Bass

No Excuses I say!!!!...Its was Monday morning cloudy and rainy...3 Uuucks....You think I wanted to go out in the rain and work out today?????  Of course not, but i did...and I expect you to do the same...Well maybe not go out and train in the rain but at least go to the gym...

Here is what we did: I didn't list my workout on the last blog and I got yelled at...so here it is.

Found this amasing park that had a nice running trail and ran for 5-10 minutes
backwards zig zag leaps
30 walking lunges toes in out straight
lunge cross jumps
found a bench did 40 triceps dips on one leg
went to the basketball courts and did fun drills
suicides 3 x's
run forward 20 yards side shuffles 20 yards backwards 20 yards repeat 3x's
army crawls without bending knees 30 yards
triceps walks 30 yards forward and backwards
fence squats low 20 hold 20 short burst 20...ooouuuchhhhh! 2x's
did planks on the picnic tables with a waist twist
kick outs off the table 20 2x's
I thought by then the boys had enough...plus we were soaking wet from the sweat, humidity, rain and they still had to train Chest in the gym....not bad for a rainy Monday....glad its over and cant wait to eat that bass....mmmmm

Grilled Striped Bass

 Ingredients

·         4 (6-ounce) striped bass or other firm white fish fillets (such as amberjack or grouper)

·         1 tablespoon olive oil

·         1/2 teaspoon Himalayan sea salt

·         1/4 teaspoon black pepper

·         1 cup Chunky Mango-Ginger Sauce      

Brush fish with oil; sprinkle with salt and pepper. Grill fish for 4 minutes on each side or until the fish flakes easily when tested with a fork. Serve with the Chunky Mango-Ginger Sauce.

Calories: 296

Fat: 11.3g

Protein: 32.9g

Cholesterol: 116mg 

Very, very hard ab exercise fffhhhhewwww! try it I dare u...let me know how u did.

Patience...

Patience…The ability to wait and preserve….Romans 2:4

This weeks bible study was on Patience…. that’s a big one for me and for many people that I spoke to.

  Some things to ponder on:

Applying patience everyday is something I’m struggling with in my own life. looking at it from the side of health and fitness I see many different types of impatience, quick fixes, diets with drugs, steroids, not eating at all, over training, and so on…

• Getting something to easily or to soon can cheapen the out come.
• When we add the element of hard work to out accomplishments over a long period of time we place a greater value on the outcome.
• When we are patient and don’t give up we have a greater appreciation to our success.
• Good things take time….. Revelations 13:10
• What are you impatient about in your life?
• Do you give up when you don’t see change as quick as you like?

I challenge you to ask God for the patience you need, if its with seeing results in your workout, relationships,  unanswered prayers, to anything that you seem to be struggling with. I remind myself that time isn't significant for God, timing is...

Plank plops....For abs, obliques, shoulders too...

try three sets of 30

beginners do 3 sets of 10

these are yummy

toes tend to slip back, so keep those toes pointing up to the face...

Im Back!!!! Check out my blog Monday Morning....yay!!!

Boooo No video's for my blogs, not working ...I'll be back when I can figure out why uuuughhhh!

Fitness Enthusiast Spotlight: James Flood

~ Fitness Enthusiast Spotlight: James 

 What motivates you? When do you like to workout?

 ~Lunge behind cross over Video from yesterdays workout

Today's Workout

jog 1 lap

16 minutes of high knees 

Irish dance                                               

butt kicks

rebounds

side shuffle 

Karaoke

STAIRS/bleachers 6 minutes

4 times (up and down is one)

20 railing push ups on one leg

4 sets of stairs

calve raises 10 each in/out/straight

repeat  1 more time 

20 mill runs

20 plank runs

20 dumbbell reach overs

10 V toes touches with oblique crunch (Shown below)

R U in a Slump?

In a Slump... Plateau... Have no Motivation???  I've noticed that it’s often because I have too much going on in my life. I’m trying to do too much. It saps my energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — As a single Mother of two I've tried it many times. You have to choose ONE GOAL, for now, and focus on it completely. I know, that’s hard. You can always do your other goals when you’ve accomplished your One Goal. 

Idea Flash.... Call the gym ask about the cost of a membership, call a friend to join you so you have a accountability partner to start exercise together, Call Certified Personal Trainer and ask about how to start a personal fitness program, Maybe do it with a friend or a couple of friends to keep the cost down. Try to workout the same time of day, this will keep you on a schedule. I also make my workouts schedule like I would a Dr. or Dentist appointment not allowing myself to cancel unless I'm dying...or my kids are sick...AND I PUT IT IN MY CALENDAR JUST LIKE i WOULD ANY OTHER APPOINTMENT, SO NOTHING CAN REPLACE IT.


My training sessions are usually outside and are available for all fitness levels....so that means that if you have never exercised or haven't in years you can still make it through my programs. $30 for two sessions per week and $10 for any additional days.


Find inspiration... Inspiration, can come from others who have achieved what you want to achieve, or who are currently doing it. You can read other blogs, books, magazines, or success stories. I also suggest most importantly praying and asking God for strength, energy, motivation and focus.

Its that time of the month when I don't have much UUMPH...Do you ever feel this way??? But I got through my workout just fine...

Glad it was over... here is what I did...I want to challenge you to do these workouts that I post. If they seem to hard then you modify it, by cutting the repetitions in half or going slower.

Treadmill

between 3-10 speed

2 miles

incline on 1

try to finish in 25 minutes or less. Come on lets do this together and try to beats our times.

Burns approximately 320 calories

100 cross behind the leg lunge (didn't have much energy after this because of the run) stopped 3 times 30 seconds

20 straight legs swings on back with heel of other leg on bench (demo this week on video)

20 on Back spread legs up in air reach between and through legs.

By this time I was whipped and totally drenched with sweat. I was in my garage and it was about 110 degrees in there....holy hotness....

Should You Weigh Yourself Every Day? Video Blog Coming soon directed by Robert Hayman

Remember, muscle burns more then fat and its heavier because it holds more water. Look at how much larger the fat is compared to the muscle and the still weighs the same. When you start weight training you burn more calories, become stronger, look more tone, your weight on the scale will be higher but your inches will be lower. The scale is just one way to guide your goals but not the best way and its not telling you how fit you really are.

 It’s normal for your body weight to fluctuate a little.  Changes in weight can be based on numerous factors including hydration (loss or gain of water weight) and contents of your digestive system (how recent was your last meal, and yes how recent your last bowel movement was).    
•  Weighing yourself “officially” once a week, on the same scale, under the same conditions.
• Instead of weighing yourself...do a body fat measurement only once a week 
• Better yet... what I do more then anything is to measure myself with a measuring tape and document it every week or two.
• Keeping an eating diary helps a lot too
Wow!!!today's workout stunk! I had no energy what so ever... Thanks James for getting me through this one. Here is what we did...  
Jog 5 min
sumo walking squats forward 20
sumo walking squats backwards 20
backwards run 200 yards 2x's
50 walking lunges toes pointed in, out, and straight
karaoke 200 yards 2 x's
5 Zig Zag touch for 7 steps 2 x's
10 side jumps to left small jump to right then opposite side
10 Running in place hit the ground in plank position (up downs)
20 army crawls 2 x's 
30 bench dips legs on chair
10 bench dips stand up 10 close grip push ups 5 x's
Abs: on bench kick outs 20
20 plank knee to elbow touches
xoxoxoxooxoxoxoxoxoxoxoxoxooxoxoxoxox

Keeping FIT Mistake 2...

Giving up at the first obstacle or failure 

This maybe why you are giving up...

Though you may be asking why nothing you've tried seems to work,

there's some bigger questions you may need to answer:

Do you really want to get in shape? Do you really want to lose weight?

If so, are you doing every thing you can to achieve your goals?How does your week tell you, you are trying?

• Cardio exercise (5 or more times a week)
• Strength Training (2 or more days a week)
• Flexibility exercises
• Being as active as possible - taking the stairs, walking when you can, moving around more, etc.
• Eating healthy, balanced meals and drinking enough water (half of your body weight in ounces)
• Getting enough sleep
• Managing your stress and keeping it at reasonable levels

Do you do all of these things each week? Maybe a few, but not all? Maybe none?

____________________________________________________________________
Great workout today with my friend and one of my favorite Massage Therapist Dohl. 

warm up jog around track

high knees 30 yards

heel jump touches 30 yards

butt kicks 20 yards

side shuffles running 30 yards

walking lunges 2x20 

backwards lunges 20

army crawls 20

backwards army crawls 20

laying pull-ups 2x15 reverse and overhand grips

dips 40

abs: overhead dumbbell raises  2x20

Stretch

Exercise Mistake

Training without intensity; going through the motions

I have been training people for many, many years. Having a lot of experience with the client that is over 60...this clientele seems to exercise with almost no intensity, another type of person I see making this mistake is the ladies that usually walk together... These people tend to do the same routine each tome with little or no intensity, this keeps thier bodies looking the same or with no change year after year. Which can be frustrating, unmotivating and wanting to give up. 

They are just going through the motions

I teach all my clients that have never done anything intense not to be afraid, to go outside the box, its OK to breath hard, its OK to feel that burn, its OK to be sore, its OK to feel nauseous while exercising....its all normal!!! push yourself to the next level thats good for you and see how invigorating it can be. U Can DO IT!

Today's workout

Tricep Floor Extentions

Reverse Tricep Crawls

                  

Had tons of energy today for some reason. Cant wait till you join me.

• 1 lap around track with 8-15 lb dumbbell held in front/close to chest
• Run rebounds for 20
• Butt kicks 30 yards
• Side shuffles 30 yards
• Walking Lunges 10 toes in toes, out toes, and straight
• Spider mans 20
• Mill Runs 20
• Triceps floor Dips 20 (Shown above)
• Reverse Triceps Crawls (Shown Above)
• On back Pull ups regular and reverse grip 20 each
• Chair Dips 40  oouuuch!
• Now abs: Overhead dumbbell 10-15 lbs. extensions dropping legs at the same time. 2x20
• Toes reaches with 10-15 lb dumbbells toes reaches 2x20

Full body ouchness

No that's not me above...you will see me this week...

Wow! I finally did it!!! I'm blogging!!! I know it might not be a big deal to you, but I never thought I would have the time or patience to figure all this out. Thanks to my talented and great friend Robert Hayman. He got me on the this new path so I can share my fitness knowledge with you, spread the energy and positive loveliness all around....YAY! Get ready for your fitness and health tips of the day....Thanks again Rob.

Today's workout

              Bleacher Day at school 16 total  OUUUCH!
with weight vest uuughhh made it soooo much harder uuughhh!

• Every 4th flight push ups on railing 20
• Calf raises toes 10 in 10 out 10 straight
• Every 4th flight repeat
• Crawls 10 forward 10 side 10 back 10 side (plank)
• Front plank, side plank, face up plank, front plank repeat 1 more time
• Inch worms....hate them...uughhh
• Get ups with dumbbell or kettle bell 1x10 each side
• Overhead leg drops with dumbbell  2x20
• Between leg reaches legs up in air spread.
• Stretch
• Thanked God the workout was finished....still sore from yesterday...

Tomorrow more legs...back and triceps