How has everyone's week been? Mine was VERY busy at work!
Today I have a quick recipe and workout post for you guys. I've been loving me some Quinoa these past couple weeks. It's delicious, easy to make, healthy and a complete protein. You can find it at pretty much any grocery store now and I get mine from the bulk section of Fred Meyer or Yokes AND it's organic :)
REMEMBER you can make as much or as little of this as you want. You can add whatever spices and veggies sound good to you! You can eat this salad right when you make it but it is 100 times better when it's cold and all the flavors have married :)
As always try to get the most organic ingredients that your budget will allow :)
1/2 cup Quinoa
1 cup chx stock
1 avocado
2 handfuls of fresh cilantro
1 can black beans drained and rinsed
1/2 sweet onion finely chopped
juice from 1 lime
1/4 cup cubed pepperjack cheese
6 quartered cherry tomatoes
1/2 cup sweet corn
1 Tbls cumin
1/4 tsp chipotle powder
1 tsp chili powder
the spices are an estimation. when I made this I didn't really measure
First cook 1/2 cup Quinoa in 1 cup stock as recommended on package. Then put in fridge and let cool (if possible) then cut up all and combine ingredients with the Quinoa
I also tried this, this weekend... very tingly and invigorating.. must drink ice cold!
This one is Gingerade
Since my job is working for a cleaning company. I come home tired and worn out and I'm having a hard to getting the motivation to get my workouts in during the week. I've had some people say well get up before work and do it. I LOVE working out but I also like sleep and I'm getting up about 6:15-6:30 M-F already. So for now I've been working out on the weekends. Saturday I did the Bikini Sculpt workout from my new Tone it up DVD..
This has 7 great workouts on it set in beautiful Hawaii. They gave me encouragement and a push when I wanted to give up! I recommend you try it out. The price is right at $30 bucks. find it here, http://beachbabedvd.com/the-dvd/
Here's a sneak peek... the making of the Beach Babe DVD....
For Sunday, Here's my workout
3 sets of....
Squats with a leg raise using a resistance band 15 ea leg
bicep curl w/ resistance band 20 rep
30 sec squat jumps... 2 squat pulses and a jump
Fire hydrant w/ leg raise to the rear 10 reps (R)
Fire hydrant w/ leg raise to the rear 10 reps (L)
30 sec donkey kicks
laying leg adduction w/ resistance band (R) 40 reps these are small pulses
laying leg adduction w/ resistance band (L) 40 reps
30 sec squat jumps
side plank hip up and downs w/ feet stacked 10 reps (R)
side plank hip up and downs w/feet stacked 10 reps (L)
30 sec donkey kicks
Dbl crunch ~ crunching your upper abs while doing a reverse crunch and meeting hands and legs in the middle 20 reps
How goes it? I hope things are going well for everyone and you enjoyed your weekend where ever you are!
My weekend was good. The weather perked up here in Spokane this weekend and it's been beautiful! Today it was near 80.. yahoo. I can't wait for the boat to get running... we need a new starter :(.
On Friday I didn't have to work so I met up with my sister and we headed to our favorite lunch place Taste. It's a mom and daughter eatery that serves fresh local salads, sandwiches and soups along with delicious baked goods and desserts! We split our favorite, the avocado, bacon tomato, mozzarella Panini and she had a cup of Clam chowder and I had a side salad..
We also each had a brownie.. We were going to share but I took one bite and said "nope, gotta have my own"
Later Friday night I got to the gym and busted out this workout. It was brutal but worth it!!
4 min Tabata warm up
1. Mt climbers
2. in and out thrusts (hands on floor and just jumping feet towards you and back)
then 15/45/24 rd/2x thru = 24 mins
I didn't keep track of my scores.. I was to wiped out just trying to get through this workout.. I have to figure out how to have enough motivation and energy after cleaning houses all day to get to the gym. Working out once a week is NOT working for me!!
1. Lunge back with a front kick touching opposite hand (R)
2. Lunge back with front kick touching opposite hand (L)
3. Jump jack elbow to knee.. I took this move from one of the new bodyrock workouts and it was brutal! but great cardio
4. L raises.. a lat raise with a front raise but arms are in an L shape and you alternate them w. 4 lb weights which doesn't seem like a lot but it is! my shoulders are still tender!
5. plyo push ups using a bosu.. so one hand on the floor other on the bosu do a push up and on the up explode up and switch hands to other side.
6. side jump lunges
7. side bends w/15 lb weight (R)
8. side bends w/15 lb w (L)
9. J.J. elbow to knee same as # 3
10. Reverse crunches hold a ball between thighs
11. Sit ups touching hands between legs alternating legs each time up
12. side jump lunges
I was wiped out and I'm still sore! that's the 1 day a week.. :(
Saturday, My sister and I met up again and went down town and enjoyed some Earth day celebration. We looked around in Main Market, which is an organic market that also is a local co-op. I FINALLY found 2 things I've been looking for, Chipotle powder & Zico Choc Coconut water. The Coconut water is rich and delicious and tastes like choc milk! And the Chipotle powder is spicy with a kick! They also have a great assortment of cheeses and this sign was really funny to me.
We also shared a Salad Sampler plate.. which included a Pesto Pasta with greens salad, a greek quinoa salad and a chickpea salad that to my surprise was really tasty.. last time I checked I didn't think I liked Chickpeas AKA Garbanzo beans but I guess I do! :)
We then walked to one of our new favorite cafe called Madeline's to sit in the sun and get a Cappuccino and dessert. On the way there, guess what I happened across ??
YEP... you guessed it.. Spokane's own Lululemon store!! I was so excited I just about broke out into a dance. But I contained myself! :)
When we got to Madeline's we ordered a cappucino and a cigle.. which is like a rolled up thin wafer cookie with choc mousse in side and the ends are then dipped in choc. We shared of course!
Then upon returning home I cleaned my bedroom, carpets included and washed bedding and cleaned my bathroom really good.. washed walls and all....
Then we bbq and had a nice fire in our fire pit. I made ( with my sisters help :) ) a delicious Quinoa greek inspired salad with artichoke hearts, fennel, red onion, cherry toms, italian parsley and a lemon and olive oil dressing. I also marinaded some tri tip steaks. I unfortunately forgot to take a pic but here's the recipe...
Chipotle Marinade
1/2 cup Balsamic Vinegar
2 tsp Worcestershire sauce
1 tsp chipotle powder
2 cloves minced garlic
1 tsp instant coffee or espresso powder
and a dash of salt
They were really good!!
Sunday was just as beautiful.. my sister came over and we had Eggs Benny and Mimosas
Then we relaxed in the sun for a bit and took the boys on a walk...
These are both our dogs but they love auntie Kristine very much!! Marley in front Luka in back.. Luka really enjoyed his harness once he stopped trying to figure out how to get it off and he liked his walk.. we are just getting him out walking, the weather has been to cold for these guys. Boston Terriers don't have much of a coat and don't get a winter coat as other dogs do! Once home they both had a big drink of water and crashed out! :) I love my boys!!!
My sis and I then went to N.W. Seed and Pet and I got 2 more Strawberry plants and 1 Cherry tom plant and a Early girl tom plant! One of our raised beds is half Strawberries which have already started creeping, so I've decided to just fill the whole thing with strawberries. You can never have to many Strawberries!! Then we got some Frozen Yogurt!
Once home I had some lunch.. Leftover Qunioa salad and a bacon, tom, avocado sandwich on Ezekiel bread..
I'd love to hear about what you did this weekend. Whatever it was I hope it was a good as mine :)
I really am trying to keep up with this blog.. or at least get a post in at least once a week.
I wanted to share a blog that I really love.. you can check it out here..http://mealsandmovesblog.com/ The gal is super cute and has delicious recipes and all sorts of fun stuff going on. One of the fun things she's got going on this month is something called Adventurous April. Basically, do something or many things this month that are out of your comfort zone or try something new. Here's the post about it..http://mealsandmovesblog.com/2012/04/01/announcing-adventurous-april/. I've had this concept in the back of my mind this month and I'm trying my best to do some things that make me uncomfortable and that are new for me. I'm a firm believer that getting out of your comfort zone is a must. It breaks those barriers of fear and when you don't live your life with fear of failure, embarrassment or disappointment it's then that you are truly free!!
So in good spirit of Adventurous April these are a few things I've done...
1. Tried Quinoa.. I LOVE it.. it's delicious and healthy. Quinoa is a gluten free seed that was harvested over 5000 yrs ago by the Incas. even though it's eaten like a grain it's technically a seed and is related to the beet, spinach, and chard family. It's a complete protein and it's high in Iron and Calcium. And it's super easy to cook. Rinse Quinoa and combine 1 part Quinoa to 2 parts liquid, bring to a boil and simmer for 10 - 15 mins until all liquid is absorbed.. Try it!!
2. I bought some Tempeh. Organic of course because this is made from soy. Which in the U.S. is a GMO crop. I haven't made it yet but I've been wanting to try my version of a Kale and Tempeh salad that I saw in a Tone it up video. Here's the video.....
3. I tried Fage yogurt (pronounced fahya) in place of sour cream and mayo it was love at first bite!!!
4. I participated in Tuesday Trainer.. here's the link...http://lindsayslist.co/tuesday-trainer/
scroll down to read about it..
This week it was Core moves and this is the video I submitted. I'm hoping it gets to her because this was my first time doing a video response on youtube and I didn't realize I needed to add the text before hitting post. But if she doesn't post it I will try next week.
Let me know what you think of my core move.
On to my Mexican Beef Recipe ~
This is so good! you can make it in a pan on the stove or your crock pot. I like both ways but using a pan works a bit better for me because at the end I like to boil off the liquid so the meat is really flavorful. So when I make it in a crock pot, it adds an extra step because I just scoop out the meat put it in a pan and add some of the liquid to get all that good flavor.
2 lbs lean organic (if you can) Stew meat
2 1/2 cups Beef broth
2 cloves Garlic minced
2 Tbls Chili Powder
1 Tbls Red wine vinegar
2 tsp Oregano
1 tsp salt
1/8 tsp pepper
Combine all ingredients and simmer 2 -3 hrs or until meat is fork tender. Shred meat and serve any way you like.. tacos, enchiladas, salad, nachos, whatever!!
This is how I had mine... first pic is dinner the second is the next day leftovers!
I paired this with cilantro, lime quinoa! YUMMY IN MY TUMMY!
Here's the workout I did Saturday
4 min Tabata skipping rope warm up
10/40/20rds/2x thru = 16 mins
1. Kettle bell squats 15 lb KB
18, 14
2. Russian dancing ~ kinda like high knees but bring your feet in and touch them
62, 62
3. Side to side squats ~ keep right foot planted you move the left foot out for your squat, then moving left foot back and then the right foot moves out and squat, going back and forth
22, 21
4. med ball wood choppers on the floor 8lb ~ this is an abs move. hold ball over head with legs up feet on floor laying on back, sit up keeping ball over head then bring ball from one side to the next, put ball back overhead and lay back down, that's 1 rep
18, 20
5. using dynex ball plank star jack in and out. This is the T.T. video I posted above. keep your core tight and elbows directly under shoulders and tucked at your sides
12, 10
6. Inner thigh lifts with a resistance band. I don't know the actual name for this but you lay on your side up on your elbow with your top leg over your bottom leg. top leg bent bottom leg extended out put the handle of the RB over your flexed toe and be careful not to let it slip off and hit you in the face. make as much resistance as you like and pulse your extended leg.
34, 40
7. same as #6 but opposite leg
40, 41
8. Squat 2 side steps.. squat then shuffle 2 steps to the side squat then shuffle 2 steps back to starting position and repeat.
14, 16
9. Star crunches. do a crunch and as you come up put hands between legs moving legs out to sides and back as you lay back
17, 18
10. reverse crunches
17, 18
Then I did 20 mins on the elliptical forward incline 8 resistance 9, backwards incline 8, resistance 7
my average heart rate was 153 and my peak was 166.
It's very important to keep track of your heart rate. You should know what your max is and where you should be to burn fat and to get good cardio conditioning for heart health. You should also know how fast your heart is recovering which means it's healthy.
Here's something from the National Academy of Sports Medicine...
"The time it takes for the heart rate to return to normal after exercise is called Heart Rate Recovery. Heart Rate Recovery is the measured heart rate at a fixed period of time after stopping activity; typically measured over a 1 minute period. The recovery time setting on a heart rate monitor will track the heart rate of the individual for the pre-determined time. The recovery time setting can be used to track progress after workouts. The healthier a person's heart is, the quicker it returns to its normal beat, and the less healthy the heart is, the longer it takes it to return to its normal beat."
I found the info about Quinoa at the livestrong website.. one of my favorite sites. :) once again here's the link...http://www.livestrong.com/
My job is coming along fine. I was told today that when I bring back my manual, I'm officially out of training.. yippeeeee.. I think that means a pay raise! fingers crossed! I'm thinking that in about a month I will be able to get my books and start my studying for my personal trainers certification. I'm going through the NASM... National academy of sports medicine. http://www.nasm.org/ The trainer I used to see told me that is the best one to get. I will also be getting the Nutrition certification they offer. In my experience the trainers I've seen haven't been very knowledgeable on the nutrition end of things. Which doesn't make a lot of sense to me considering that 80% of your health and fitness success is your diet. But I understand that that may not be what trainers want to be doing. What ever floats your boat I say!
I just got on the bandwagon for Instagram... I LOVE it!! I love taking pictures and this app makes it even more fun. It has a bunch of really cool filters and you can blur out background in a circle or rectangle. Plus you can follow other Instagram users. I've also started doing the photoaday... which is a lot of fun also. Here's the link on what it is and how it works.. http://www.fatmumslim.com.au/search/label/photo%20challenge. If you have an Iphone or Android.. I recommend you download the Instagram app which is free and participate.. It's fun!! And follow me of course.. Shericep is my name!
For the photoaday pic, today was.. someone that makes you happy...as my husband is out of town and the kids aren't home as I'm typing this post.. these guys are the next on the list :)
These 2 make me very happy... unless Luka the one standing, who's about 10 mos now.. get's into the T.P. which he does often.
What else has been going on around Potter Palace...
1. Just started the second season of True Blood on Netflix
2. The weather has been really crappy.. but I just keep saying April showers bring May flowers
3. my kiddos are on spring break
I must be really boring.. I can't think of anything else. So here's a workout for ya.. I did this yesterday.
Warm up.. Tabata which is 10 sec rest/20 sec work intervals/ 8 rds = 4 mins
1. High Knees
2. typewriters.. I don't know the technical name for these. This is what they call them at the Dojang (Taekwondo school) your bent over and you move your feet really fast.. football players do them. talk about a quad burner!!
Workout... 15 sec rest/45 sec work interval/ 24 rds/4 x thru = 24 mins
1. Curtsy lunge with a bicep curl on the lunge w/ 10lb
13, 12, 11, 12
3. push ups on knees.. I do them on my knuckles b/c my wrists hurt otherwise and that's how we do them in Taekwondo, so I'm used to it
10, 8, 10, 11
4. bridge with leg curls on Stability Ball
15, 13, 17, 17
5. abs ~ Toe touches holding a ball between your legs touch foot to opposite toe
16, 20, 20, 18
6. Hee haws.. this is a Tone it up move.. Love them Tone it up ladies!! ----------------------------------------------------------------------->
12, 12, last 2 rds did plank instead, my quads were on FIYA!!!
kneeling, keep your core engaged and bend backwards as far as you can with out sitting back on your heels and then forward again.. These look so easy but by the 3rd round I had to do planks for the 3rd and 4th round of these... my quads were toast!!
then I did about 30 mins on the elliptical.. forward at 8/9 and backwards 7/8, I always do interval program
last but not least.. I used to follow a website called Bodyrock.tv.. I don't anymore but that's another post for another day. There is a women named Erin that has been fighting cancer, So us bodyrockers now WarriorZ like I said another conversation! Would do burpees for her.. just to show our support for her Cancer fight.. well recently Zuzana had posted that she is in remission!! Can I get a HELL YEAH!!!? So I did a little celebratory video for Ms. Erin.. here it is..
