Thursday, October 15, 2009

Eating This - Crock Pot Chicken

1 5-6 lb roasting chicken
6 cloves garlic, unpeeled and whole
1 1/2 teaspoon coarse sea salt
1 1/2 teaspoon lemon pepper
3/4 teaspoon thyme
1 teaspoon rosemary
1/2 pound large mushrooms, cleaned and sliced
1/2 medium onion, sliced into 1/4 wedges
1/2 - 1 pound carrots, washed, peeled, and cut into long slices

Wash chicken, rinse inside of cavity thoroughly and discard gizzards and neck. Remove skin of whole chicken if desired. Tuck wings under the back to secure, and place in a crock pot. Put whole garlic cloves in cavity of chicken. Sprinkle salt, lemon pepper, thyme, and rosemary evenly over chicken breast. Arrange mushroom slices on top of chicken. Arrange onion wedges and carrots around chicken.
Cover and cook on low all day long, or on hight 4 hours or until chicken temps at 160F.
Serve with steamed brocolli and a large mixed salad.

Wednesday, October 14, 2009


Warm Up

400 M run
10 Each:
Trunk Rotation
Leg Swings Front and Back each Leg
Side Leg Swings each leg
Inch Worms
Arm circles
Arm criss-cross
Heel to toes

2 Rounds
21 Situps
21 Kettlebell Swings - 25 lb KB
42 Step Lunges (21 each leg)
21 Back Extentions

Cool Down
Upward Dog
Lunge Stretch
Contrast Shower

I still had some heel pain, so I broke up my run with walking, but I was able to make almost all of the distance at a jog.

Eating This - Spinach Mushroom Scramble

Spinach Mushroom Scramble

1 Tablespoon canola or olive oil
1/4 onion diced
8 eggs
1/4 cup milk
4-6 Medium/Large mushrooms, washed and sliced
2-3 cups baby spinach leaves
1 small to medium avocado

Warm oil in large pan over med low - med heat. Add diced onion, and saute a bit.
in a bowl whisk eggs and milk together. Pour into pan with onions. Immediately top with sliced mushrooms and spinach. Stir frequently, to turn mixture, till egg is cooked completely. Portion evenly onto 4 medium plates.

Skin and quarter advocado. Slice quarters and arrange on plates beside eggs. Serve with a 1/2 cup bowl of cinnamon oatmeal sweetened with a touch of honey or stevia.

This does have a bit more fat because of the added avocados. But its a fat that is good for you and your brain. I give it to my kids often because they are growing and need it. But you can omit it if you choose to.

Tuesday, October 13, 2009

Eating This - Sandwich wraps

One thing that can really throw your diet off is not keeping things simple. It's really easy to let yourself (myself, I'm the pot calling the kettle black here) look at what's on the "what you can eat" list and get so overwhelmed until trying to pick something to eat is stressful!. When you start stressing about what to eat, you're really shooting yourself in the foot. The food you eat needs to be healthy and nutritional because it is your fuel, not only for your workouts but for your daily life. But you can over think about what you're going to eat, letting food dominate your thinking instead of focusing on more important things. Also, thinking about food so much makes it harder to keep eating under control!

Here's a simple lunch or snack that is yummy. It does not take much thought, and is easy to make. Prepare several ahead of time to keep in the fridge to grab through out the week.

Sandwich wraps

1 low carb tortilla OR one large Romaine lettuce leaf, washed and patted dry
1-2 oz Muenster cheese, sliced thin
2 oz thin sliced black peppered ham or leftover turkey breast/chicken
1-2 cups mixed prepared Romaine lettuce and baby Spinach leaves
1 Tablespoon Honey Mustard
1 Tablespoon mashed advocado

On the tortilla or the lettuce leaf, layer the cheese, ham or other meat, and mixed lettuce to fill. Top with mustard. Start to fold and roll tortilla/lettuce leaf. Spread the mashed advocado near where the seams will meet up to help seal the wrap, and finish rolling up the wrap.

Eat with a piece of fruit or some berries.


Monday, October 12, 2009

Eating this - Berries and Chocolate

I wanted to share this simple snack with you all out there!

I have been pretty good with my diet/eating habits lately, but there are times I just HAVE TO HAVE CHOCOLATE! Chocolate isn't necessarily bad for you, only when it's eaten out of moderation is it bad. And having no self discipline to eat it in moderation is my problem. I can keep a stash hidden for those emergency times, but if I let myself go so long that I'm craving it like there is no tomorrow, I will eat the whole stash.

So I've come up with a simple snack that lets me have my chocolate every other day or so. Now I don't get such strong cravings for chocolate.

1/2 cup blueberries or 1 cup strawberries,
2 oz favorite cheese
1 TBSPN organic dark chocolate chips
1-2 cashews (for the saltiness) or 1-2 Raw Almonds

Put berries in a sandwich baggie. Portion the cheese into a snack baggie. Portion the chocolate chips and nuts into another snack baggie. Put the snack baggies in the sandwich bag with the berries.

This makes a quick snack that is balanced in protien, carbs, and fat. Portion a bunch ahead of time to stick in the freezer for an easy grab and go snack on the days you are out and about.


Swinging Baseline and Skillwork

Swinging Baseline

100 KBS 26 KB
50 Situps
40 Squats
30 Chair Dips
20 Pushups
10 TKGU (5 Each Arm) 10 lb KB

I didn't keep my time because I was interrupted by my kids waking up from nap early. My toddler helped me with my knee push ups by sitting on my feet. And when she was done she deadlifted the 10lb KB to show mom up! :)

Skill work KB Cleans and KB Snatch

Sunday, October 11, 2009


500m Sprint Row


33 lb bar
black band pull ups
7-8ish minutes

Saturday, October 10, 2009



25lb KB L front squat
25lb KB R front squat
Push ups

Thursday, October 8, 2009

Are your fitness goals sabatoging your fitness?

I'm currently thinking about my goals, and how having the wrong goals can actually kill your fitness. And having the right goals can keep you working towards the fitness. Musing and pondering over this. Will post the whole thoughtline later.

Monday, October 5, 2009

KettleBell Swings and Situps

20 KBS
40 Situps
15 KBS
30 Situps
10 KBS
20 Situps
10 Situps