Tuesday, June 9, 2015
Transformation Tuesday: Meet Angela! She lost 48lbs with Piyo and T25
Monday, June 8, 2015
Meal Monday! One Pot Taco Casserole
One-Pot Taco Casserole (adapted from my fitness pal)
Ingredients
- 2 pounds lean ground turkey
- 1 (15 ounce) can of corn, drained and rinsed
- 1 (15 ounce) can black beans, drained and rinsed (or 1 3/4 cups cooked) (I made my own from a big bag of dry beans)
- 1.5 cups restaurant-style salsa, I use my own homemade salsa
- 1/2 large onion
- 1 tablespoons taco seasoning (I make my own see here)
- salt and pepper to taste
- 1 cup shredded Mexican cheese
Directions
- Preheat oven to 375ºF.
- In a large bowl, mix together ground meat, diced onion, and salsa. Then, season with taco seasoning, salt, and pepper.
- Place mixture into a large casserole dish. Then, pour on a can of black beans and corn.
- Bake at 375ºF for 45 minutes. Use a large spoon to remove and grease that has come to the top. Sprinkle on cheese, place back in the oven for about 30 more minutes. Remove any more grease that has come to the top.
- Serve with hard shell tacos, Greek yogurt or sour cream, and avocado.
Nutrition Information
Serves: 8 | Serving Size: 1 cup
Per serving: Calories: 316; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 94mg; Sodium: 734mg; Total Carbohydrate: 25g; Dietary Fiber: 6g; Sugars: 5g; Protein: 28g
Nutrition Bonus: Potassium: 333mg; Vitamin A: 9%; Vitamin C: 9%; Calcium: 11%; Iron: 15%
Friday, June 5, 2015
Fit Tip Friday: Push Up Video Tutorial
Push ups!! Love them or hate them?? I have learned to love them but it took me a really long time to get to the point to be able to do them without my knees on the ground. It's one of the only exercises I know that has given me strength in my small wrists. Here's a video of me showing and telling you about push ups. Also some written tips below.
How to do the perfect push-up:
Whether you’re on your toes or on your knees, it’s important to have the proper form. To do a perfect pushup:
1. Get into plank position and make sure your hands are aligned with your shoulders but just wider than them. Tighten your core.
2. Lower your body until your chest almost touches the floor, tucking your elbows in as you do. When you’re at the bottom, your arms should be at 45-degree angle. Keep your back flat and do not let your back or hips sag.
Whether you’re on your toes or on your knees, it’s important to have the proper form. To do a perfect pushup:
1. Get into plank position and make sure your hands are aligned with your shoulders but just wider than them. Tighten your core.
2. Lower your body until your chest almost touches the floor, tucking your elbows in as you do. When you’re at the bottom, your arms should be at 45-degree angle. Keep your back flat and do not let your back or hips sag.
Here are some ideas to make you work harder:
1. Slow it down. By taking more time to do each repetition, you increase the time that each muscle must stay contracted.
2. Bring your hands and feet closer together to move your center of gravity forward and make your shoulders, pecs, back, and triceps do more work. Tighten your core to protect your lower back.
3. Change the angle. Place your feet on a stable surface – such as a plyo box or weight bench – and keep your hands on the ground. This puts more of your weight onto your shoulders.
4. Do your push-ups on a medicine ball or balance ball. These exercises will not only challenge those muscles groups but also force you to tighten your core to stay balanced.
5. Forget push-ups. Do handstands instead.
1. Slow it down. By taking more time to do each repetition, you increase the time that each muscle must stay contracted.
2. Bring your hands and feet closer together to move your center of gravity forward and make your shoulders, pecs, back, and triceps do more work. Tighten your core to protect your lower back.
3. Change the angle. Place your feet on a stable surface – such as a plyo box or weight bench – and keep your hands on the ground. This puts more of your weight onto your shoulders.
4. Do your push-ups on a medicine ball or balance ball. These exercises will not only challenge those muscles groups but also force you to tighten your core to stay balanced.
5. Forget push-ups. Do handstands instead.
*adapted from beachbody blog.
Thursday, June 4, 2015
Wednesday, June 3, 2015
Tuesday, June 2, 2015
Transformation Tuesday: Meet Lindsay! She lost 116lbs!
Meet Lindsay K. She lost 116 lbs with P90X, P90X3, INSANITY, and 21 Day Fix. She entered her results into The Beachbody Challenge®, and won the $500 Daily Prize for April 28th!
Monday, June 1, 2015
Monday Meal Magic: Perfectly Portioned Steel Cut Oats
I love steel cut oats but they take a long time to cook! So I make a big batch and portion them out for flash freezing. Cook according to package and use a bowl to portion them out. Freeze for a couple of hours on a baking pan. Then take the portions and store in a gallon zip lock bag or container in the freezer. Its easy to plan thawing the night before or you can heat it up from the frozen state. Add fruit and honey...done. And it seriously tastes no different than if it was fresh!!
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