Injured

Right when I was going to start working out again. I tripped at work and broke my elbow! 6-8 weeks to heal! I can a least walk. It is better than nothing!

Outside Walk!

This week I started walking outside. I go across the street and walk the path. I have been twice for 30 minutes. Bot sure how may miles...I am guessing a mile a least!!

Beginnier runner

What i did at the gym today. my usually shoulders, back and triceps! 

and add in....

a 30 minute fast pace walk....on the treadmill...went 1.32 mile!!!

Where's the ipod?!

Well it is official I believe someone stole my ipod nano. Many thanks to my brother Dan for being so generous and send me his. According to him his just sits in the bottom of a drawer.(I am still waiting for it in the mail) I am posting this info because workouts have been rough without something to listen too.

You are probably wondering weather I am still working the muscles. I am but now it is time to put back into my routine some cardio! I am going to work on achieving running 3 miles and get back into swimming again!

Crape Myrtle Trail 5K

I went to cheer on Amber and Amanda in the Crape Myrtle 5K and was the photographer!!!

My next goal will be to run a 5K with them!!

Here are a few pictures...

Not So Good Week

Well the week started out with good intention...

Monday I worked on Back, Shoulders, Legs and Core. 

My plan was...

to go on Wednesday and Friday to the gym

but

I got bad allergies that have been causing bad sinus headaches!
 

Another 2 Month Session!!

1st week

Day 1

Added...

Free Hand Weights!!

Medicine Exercises Balls!!!

8th Week

It is the 8th week already...remember the machine incline press! Will I am now doing 8 reps instead of 6, a good improvement.

The next 2 month I thinking about adding free weights. Have to change it up..to keep movtatived!

Last night I made 

Italian Meats Loaf!

1 lbs of Ground Turkey

1-2 cups of ketchup

1/2 cup of Parmesan cheese

1/2 an onion finely diced

Turkey Bacon

Pre-heat oven 350

grease 9x5 pan

in small bowl mix all ingredients together,place turkey bacon on top, bake in oven 45-50min

A Busy Week!!!

A busy 1st part of the week:
Monday-Watched Kaitlyn, Ethan and Audrey: than out to eat with the fam!!!
Tuesday-Work and Curriculum Night
Wednesday-Work and Photography Workshop
Thursday-Work and Finally the Gym, made up work for missing Tuesday!

I plan on making up Thursday's workout with Saturdays!

I slacked Blogging!

I slacked on blogging last week! Have no worry though I did my weights all 3 days last week and I am noticing a difference. My muscles aren't as sore and on some machines I have increased the weight. I have also learned not to be embarrassed about using the machine and used new ones I have never used.

Altered one family favorite recipe:

Hamburger and Garvy

I used Ground Turkey instead of Ground Beef

(I have cut back on my red meat intake)

and I have had more energy and just all around feel better!!

1 New Recipe

Chicken Quesadilla

Preheat oven 400 degree

basically I George Foreman a 2 boneless chicken breast 

seasoned with salt, pepper, and chilli powder

sprayed cooking oil on cookie sheet

4 whole wheat tortilla

mixed 1/2 c. low-fat sour cream and 1/2 c. drained Navy Beans mashed together in separate bowl

spread sour cream/ bean mixture on 2 tortilla placed on cooking sheet

put chicken over sour cream

sprinkle on cheese and cover with the last 2 tortillas

baked in oven for 5-6 minutes

A Great Lunch

Whole Wheat Pita Bread

Sliced Zucchini

Sliced Red Pepper

Couple Tbsp of Mircle Whip/Mayonnaise

1 Leaf of Roman Lettuce

Agggghhhhhh!!

This is the hardest machine I do during my workout. 

Machine Incline Press!

These machine works the chest and triceps....

which I am very week at.

I can't wait till I start seeing improvement.

Week 3

Another successful week of working out!!

Machine Weights all 3 days!!

(Still trying learn how to use the different machines but I am slowing getting use to it)

Meal wise the last 3 days...have been somewhat okay...

have been prefect..let's just say I eat 3 meals and a few snacks.

I am going to have to plan my weekend meals a little bit better!

Dinner Gone Wrong

A Healthy dinner Gone Wrong...

While i was cooking my dinner...

(Chicken breast, stewed tomatoes, broccoli and zucchini)

I took it out of the oven to check if the chicken was done as I was placing back in the over....

No!!!, Ahhhh!!!

Slipped right out of my hands on the bottom of the oven!!

Good thing my roommate Amber placed foil on the bottom a few weeks ago!!

Easy Clean Up, After the Oven Cooled of Course!

Needless to say I had Little Ceaser Pizza for dinner instead, that our friend Collin brought over!

On a lighter note...I worked the upper back, lower back, biceps and abs today at the gym. Differently won't be as sore as yesterday!

Dead Arms

Let’s just say I had a hard time lifting my arms to wash my hair tonight in the shower!

Today's work out:

Chest

Goal: 12 reps X2 and 10 reps X2 (each machine)

• Incline Press 8 Reps – 20 lbs X2 and 5 reps – 20 lbs X2
• Machine Flat Bench Press: 12 reps – 15lbs X2 and 10 reps – 15lbs X2

Shoulders

Goal: 12 reps X2 and 10 reps X2 (each machine)

• Machine Press: 5 reps – 10lbs X2 and 4 reps – 10lbs X2
• Seated Machine Lateral Raises: 12 reps – 15 lbs X2 10 reps – 15 lbs X2

Triceps

Goal: 12 reps X2 and 10 reps X2 (each machine)

• Machine Hammer Extension: 10 reps – 20 lbs X2 and 10 reps – 20 lbs
• Machine Over the Head Extension: 10 reps – 10 lbs X4

Abs

• Crunches: 20
• Side Ab Crunches: 20

Baked Chicken and Vegetable Casserole

 

Nutrition	Total Calories: 396	Fat: 7g	Cholesterol: 66mg
Content	Protein: 33g	Calories from fat: 17%	sodium52 mg: 2
Pre Serving	Carbohydrates: 47g	Saturated fat: 1g

I did not make mine with mushrooms but if I had the money i would of….

very yummy recipe!!!

Ingredients

1 tsp olive oil, divided 1 (4 oz) boneless skinless chicken breast 1/4 (14 oz) can water-packed artichoke hearts, drained and quartered 1 slice green onion 1/2 c. sliced mushrooms

1/4 c. sliced zucchini 2 tbsp thinly sliced carrots 1/2 c. water, divided 1/4 tsp chicken bouillon granules Pinch Basil 1 1/2 tsp flour 1/4 c long-grain rice, cooked according to directions without salt or fat.

 

Directions

1. Preheat oven to 375. In skillet sprayed with nonstick vegetable cooking spray over medium-high heat, add 1/2 tsp olive oil. Add chicken breast and cook 3-4 minutes on each side until brown.
2. Remove fand place in a baking dish that has been sprayed  with nonstick vegetable cooking spray. Arrange artichoke hearts around chicken and set aside.
3. Add remaining 1/2 tsp olive oil to skillet and over medium-high heat add green onion and mushrooms. Cook 2-3 minutes than add zucchini and carrots.
4. Add 1/4 c water, bouillon granules, and basil and cover, cooking 2 minutes.
5. Mix 1/4 c water with flour and add to skillet, stirring until thickened.
6. Pour vegetable mixture over chicken in baking dish, cover and bake for 30 minutes.
7. Serve with hot cooked rice. Makes 1 serving

Inspired

Well I was inspired by my friend Amanda V. she started a blog about here recent healthy changes in her life. So I felt to do the same. This last week I went to the gym 3X Tuesday-shoulders & triceps, Thursday-back & biceps, and Saturday-legs.Also did abs each day too! Also one 25 minute cardio work on the stationary bike.

Before I get grief and you say way do you have to go to the gym and eat healthy your so skinny. I want everyone to know lean people need to be healthy too! When I signed up for the gym they did a total body analysis and I found out that my lean mass is way under what it is suppose to be. I have also been doing research on my body type I am ruler and/or Ectomorph and Mesomorph Type.

Banana Oatmeal Bread

 

Ingredients

1 tsp. baking soda 1/2 tsp. salt 1/2 tsp. ground cinnamon 1 1/2 c. mashed bananas 1/4 c. milk

1/2 c. shorting 1 c. white sugar 2 eggs, beaten 1/2 tsp. vanilla extract 1 c. all-purpose flour 1 c quick cooking oats

Directions

1. Preheat oven to 350. Grease one 9x5 inch loaf pan and set aside
2. Cream together the shorting and sugar. Add eggs and vanilla, beat until fluffy.
3. Sift together the flour, oatmeal, baking soda, salt and cinnamon. Add dry ingredients alternately with bananas and milk. Mix until blended.
4. Pour into prepared pan. Bake for 50 to 60 min. remove from oven and cover for 5 min.