All you will need for this workout is a couple of light dumbbells (I used 5 lb weights) and a stopwatch or timer. There is a total of 60 exercises, so do each one of them for 60 seconds for a total of 1 hour. Make sure to keep the weight fairly light and do the maximum amount of repetitions that you can in one minute. This will help to keep your heart rate up and blast through calories.
Wednesday, August 8, 2012
60-60-60 Circuit Workout
All you will need for this workout is a couple of light dumbbells (I used 5 lb weights) and a stopwatch or timer. There is a total of 60 exercises, so do each one of them for 60 seconds for a total of 1 hour. Make sure to keep the weight fairly light and do the maximum amount of repetitions that you can in one minute. This will help to keep your heart rate up and blast through calories.
Monday, July 30, 2012
A Bunch of my Favorite At-Home Workouts
So far in my weight loss adventure, I've lost about 25 lbs. It's been slower going than I would like, but in the last month or so it has really started to pick up. I've been trying to burn at least 700 calories a day, which means at least an hour a day of serious exercise. I'm pretty proud of myself, though, because I've been averaging anywhere between 1.5 to 2 hours a day working out, five days a week. I prefer to workout in the gym because there are less distractions than there are at home, it keeps me focused, and they have better equipment than I do. But for those days that I need to be home, I've turned to Pinterest to find some really great workouts that I can do in my living room with a few weights or no equipment at all. Here's a few of my favorites:
If you run through each of these workouts once, you're going to work up quite a sweat and burn some serious calories! Give it a try, you won't be sorry you did.
High Protein Overnight Oatmeal
I am not a math person. I faked my through it in high school and it's come back to bite me now that I am pursuing a degree, forcing me to retake the classes that I somehow managed to get A's in and yet learned nothing from. And because math and I don't get along, I will do just about anything to make sure I get an instructor that can explain it to me in a way that I can kinda sorta understand, even if that means getting up really early (for me, anyways) to get into their class. And since I am already bitter about having to get up early to go to a math class of all places, I need a breakfast that's already ready to go and isn't going to give me any attitude. That's why I LOVE overnight oatmeal.
Okay, so I know there are about a thousand blogs out there with some variation on Overnight/Refrigerator Oatmeal, and they all basically follow the same principle. So does this one. But it's my version, and it's got Whey protein in it, which is just about my favorite thing right now. This version is also a bit higher on the calorie side, clocking in at just under 500 calories, but it has 47 grams of protein to keep me full for several hours. Not to mention it's super yummy, super easy to make, and super convenient!
High Protein Refrigerator Oatmeal
1 0% Chobani Greek Yogurt, flavor of choice (or use 6 oz of other fat free yogurt, but Greek is best because it’s higher in protein)
½ cup frozen fruit, thawed
1/4 cup skim milk
1 scoop Vanilla Whey Protein powder (I use Body Fortress)
1 tablespoon sliced almonds (optional)
¼ cup rolled oats
Ingredients assemble! |
Screw the lid on tightly and give it a good shake until ingredients are combined. Refrigerate overnight.
Eat and enjoy! Serves 1.
Nutrition Info
Calories: 459
Fat: 6.5g
Sat Fat: 1.5g
Carbs: 45g
Fiber: 3g
Protein: 47g
Frozen Banana Protein Shake
So, things have been pretty hectic for me the last few months. My computer decided to start overheating and was in the shop for over a month, right in the midst of a very busy, very stressful semester, so needless to say, nothing got done on this blog of mine. But now that I have a fully functioning laptop again, and a whole three weeks off between the Summer and Fall semesters, I've got a bunch of ideas that I need to share.
I'm pretty much still unconscious when I first get up in the morning, so I like to have go-to recipes for breakfast that don't require too much thinking (or cooking) on my part. And because of my class schedule, it can be quite a bit of time between having breakfast and getting to eat again. That's why I am nuts about any sort of protein shake, and thus, the Frozen Banana Protein Shake, which is inspired by the Cake Batter Protein Shake from Dashing Dish. This shake is so amazingly yummy, thick and bursting with glorious banana flavor, has 43 grams of protein, and comes in at just over 400 calories.
I'm pretty much still unconscious when I first get up in the morning, so I like to have go-to recipes for breakfast that don't require too much thinking (or cooking) on my part. And because of my class schedule, it can be quite a bit of time between having breakfast and getting to eat again. That's why I am nuts about any sort of protein shake, and thus, the Frozen Banana Protein Shake, which is inspired by the Cake Batter Protein Shake from Dashing Dish. This shake is so amazingly yummy, thick and bursting with glorious banana flavor, has 43 grams of protein, and comes in at just over 400 calories.
What you'll need
Frozen Banana Protein Shake
½ cup skim milk
½ cup water
½ cup 2% cottage cheese
1 scoop Vanilla Whey Protein powder
¼ package Jell-o sugar free Banana Cream Pudding mix
1 small banana, sliced and frozen
1 tsp Stevia (optional)
Place all ingredients into a blender and blend away!
Yum!
Serves 1
Nutrition Info
Calories: 402
Fat: 5g
Saturated Fat: 2.7g
Carbs: 47g
Fiber: 3 g
Protein: 43g
Saturday, March 10, 2012
High Protein, Low Carb, All -together Awesome Turkey Meatballs with Four Vegetable Pasta Sauce
You know, I really cannot stop singing the praises of ground turkey. You can use it virtually anyway you use ground beef, but with WAY less fat and calories. Yes, it doesn't taste exactly the same, but personally, I think it tastes better. So, when I was plotting how to use my tray of ground turkey goodness this morning, meatballs came right to mind.
I've never watched The Sopranos, but I still managed to become obsessed with The Sopranos Family Cookbook, where I first stumbled across the recipe that served as the inspiration for this recipe.Using turkey, these meatballs turn out juicy and delicious, come in under 400 calories and are super high in protein and low in bad carbs. I hope you enjoy!
I've never watched The Sopranos, but I still managed to become obsessed with The Sopranos Family Cookbook, where I first stumbled across the recipe that served as the inspiration for this recipe.Using turkey, these meatballs turn out juicy and delicious, come in under 400 calories and are super high in protein and low in bad carbs. I hope you enjoy!
High Protein, Low
Carb, All -together Awesome Turkey Meatballs with Four Vegetable Pasta Sauce
Turkey Meatballs
1 20oz package 99% fat free ground turkey (I use Zacky
Farms)
½ plain bread crumbs (or low-fat croutons, finely ground)
2 large eggs
2 cloves garlic, crushed
½ cup fresh parmesan cheese, grated
1 tsp dried Italian seasoning
1 tsp dried parsley
1 tsp salt
A few dashes of ground pepper
2 tablespoons olive oil
Four Vegetable Sauce
1 medium onion, finely chopped
1 large celery rib, finely chopped
2 medium carrots, finely diced in food processor if you have
one (optional)
1 ½ tsp fennel seeds
4 cloves garlic (more or less, depending on your preference)
2 14.5 oz cans petite
diced tomatoes with juice(salt free, if you can find it)
1 tsp each
oregano, basil, and Italian seasoning
Salt and pepper to taste
To make:
Heat the olive oil in a large skillet over medium heat. Beat
the eggs in a large bowl, then use your hands to combine them with the turkey,
the bread crumbs, garlic, parmesan, herbs, salt and pepper. Using an ice cream
scoop (or whatever works!) form the meatball mixture into balls, about 2.5
inches across. This should make around twelve meatballs or so.
When you’ve got all
your meatballs ready and the oil is hot (but not smoking) place half the
meatballs in the pan, turning to brown on all sides. This won’t cook them all
the way through, but don’t worry, they’ll cook later! When they’re nice and
evenly browned, remove and place on a plate; repeat with the remaining
meatballs.
Browning up nicely! |
When all the meatballs are done cooking, toss in the onions,
celery, carrots and fennel seeds. There should be enough oil left over from the
meatballs to keep them from sticking, but if you need to, spray them with a
little non-stick cooking spray. Cook over medium heat until the onion is
softened and golden brown; the celery and carrots will probably be a still a
little crunchy. Add the garlic and sauté for about thirty seconds or so. Add
the tomatoes and about ¼ of a tomato can’s worth of water, then add the oregano,
basil, Italian seasoning, salt and pepper, stir to combine. Then, add the
meatballs, covering them with some of the sauce, then cover with a lid and let
simmer for 20 minutes. When the twenty minutes are up, insert a food
thermometer into a meatball; if it’s 165 degrees Fahrenheit or higher, then the
meatballs are good to go! If not, cook for a few minutes more until the
meatball’s internal temperature is 165 degrees. Serve with a little grated
parmesan and your favorite whole wheat pasta or my favorite, spaghetti squash!
Yumyumyum |
Makes 4 servings
Nutritional Info
(Calculated on Fitday)
Calories: 397 Fat:
13g Saturated Fat: 4g Cholesterol: 173mg Carbs:
25g Fiber: 2.5g Protein: 45g
Recipe Time! Greek Grilled Chicken Salad with Yogurt Dressing
So, I've recently started a new workout program which has me eating low-carb, high protein for one week. I don't usually eat a lot of meat (more of a bean person) because I'm extremely close-minded about it. Generally I like to stick to things with feathers and that's about it, so I've had to get creative with force feeding myself animal protein. Meanwhile, I had been thinking about the Greek place I'd been wanting to try when this salad miraculously appeared in my mind!
This super yummy salad is loaded with protein, low carb and yes, a bit higher on the fat side at twenty grams. But hey, this is mostly from the olive oil, so it is the good-for-your-heart kind. If it is really bothering you, feel free to cut the amount of oil in half, though I can't guarantee it will be as yummy. At around 525 calories, this makes a great lunch or dinner with several servings of vegetables in one meal! Also, it's super easy to double...or triple...or quadruple...
Grilled Chicken Greek
Salad with Yogurt Dressing
Makes 1 serving
For the chicken:
4 oz boneless skinless chicken breast, defrosted if frozen
1 tablespoon olive oil
1 tsp dried thyme
1 tsp dried oregano
1 tsp dried rosemary
2-3 cloves garlic (more or less, depending on your
preference)
1 Tbsp Lemon juice
For the dressing:
1 6oz tub of fat-free Greek yogurt (I use Zoi)
¼ peeled cucumber, diced
A dash of dill weed
½-1 tsp cumin (or to taste)
½-1 tsp garlic powder (or one clove)
For the salad:
One roma tomato, chopped
2 tablespoons red onion, chopped
¼ peeled cucumber, chopped
1-2 cups romaine lettuce, shredded
1 oz low fat feta cheese (Trader Joes has a great one!)
To prepare:
In a glass dish (I use a bread loaf pan), combine olive oil,
lemon juice, garlic, oregano, thyme and rosemary. Add the chicken breast,
turning to coat both sides. Cover with plastic wrap and refrigerate for at
least four hours to marinate, though overnight is best.
Crustified yumminess |
Mix it all together! |
When you’re ready to grill your chicken up, heat a skillet
up at medium heat for a minute or so. Don’t worry about greasing it, the oil on
the chicken will be more than enough. Add the chicken breast, allowing it to
grill on one side for a few minutes until it gets nicely browned. Turn it on
the other side, until it is browned and the herbs form a nice crust. At this
point, you might want to cut the chicken into the strips to speed up the
cooking time. Stick a food thermometer into a larger piece; if it reaches 165
degrees Fahrenheit, it is safe to eat.
While you’re waiting for the chicken to cook, whip up the
dressing and chop up the veggies. Dump the dressing onto the veggies and toss
to coat, add the chicken and feta. Toss to coat, grab a fork, and
enjoy!
Nutrition Info (rough
guide from Fitday)
Calories: 525 Fat:
20g Saturated Fat: 4g Carbohydrates: 32g Fiber:
4g Protein: 54g
Thursday, March 1, 2012
When you decide it’s time to lose weight, a lot of the time
it can be confusing what direction to take. After all, there are literally
hundreds of workout programs suited for all sorts of levels of fitness. It can
be overwhelming and frustrating, especially when there is money involved. Who
wants to spend hundreds of dollars on workout DVDS only to find out you can’t
stand the instructor, or really don’t care for the type of exercise involved
(say, like you think you might really love Pilates or yoga, but you find out
halfway through the workout that you’re much more of a circuit training
person)? No one, that’s who!
So, to save you some $$$ (or €, £, or ¥), I have some awesomely
free links and suggestions for you!
1. Bodybuilding.com
Don't let the name put you off, this is not just a site for bronzed skin speedo enthusiasts. It has hundreds of great workouts that you can do at the gym or can easily modify to do at home. There are workouts and programs for beginners, intermediates, and of course, those who are looking to seriously build their bodies!
A favorite program of mine on this website which I recently completed (and lost 15 lbs thanks to it) is Jamie Eason's LiveFit program. This is a great program for any fitness level in my opinion, as Jamie walks you through three 4 week phases in which you learn how to train with weights to build muscle (not bulk) and burn fat. She also includes a meal plan (and a few recipes for yummy homemade protein bars), but that does takes a little creativity and discipline on your part to make it doable.
Here's the link!
2. Military.com
Now, don't be scared by this. While there are certainly lots of hardcore workouts for current military folks to follow, there are programs for those who need to lose weight in order to get in shape for their PTs. There hundreds of articles pertaining to fitness, as well as diet and weight loss tips.
3. The Gym
Ok, so this is seems like an obvious one. A lot of people complain about gyms being too expensive, but consider what your needs are. Do you really need a pool, sauna and tanning beds? Or can you be content with a more basic gym that has your essential cardio equipment and weights? If you can do without the extras, there are loads of great gyms out there where you can get a fantastic workout on the cheap. I pay $5 a month for my gym. Seriously.
4. The Library
If you don't feel comfortable working out in public (like the YMCA, gym, exercise parks, etc.), consider looking no further than your local library. A lot of libraries have many workout videos in their DVD section, so check it out the next time you take the kids or go to study. Check out their online catalogs as well; you can often request videos from neighboring libraries. If you end up liking a particular video, then it might be worth investing in.
5. Fitday.com
Now, I am sure there are a lot of other sites that are similar to Fitday which work great, but this is the one I am familiar with. I think that for me, keeping track of what I eat is really important or else it is way too easy to be delusional about how many calories I eat ("oh, that cheesecake? It probably only had, oh, a hundred calories in it..."). Don't delude yourself! Keep track of what you're eating and you'll not be more honest with yourself about how many calories you're eating, you will become more conscientious about what you eat.
Another reason I like this site is because it is mostly free (there is a premium edition, but the free one is pretty good) and it tells you exactly how many calories you need to eat to maintain your body weight. You select your lifestyle (anywhere from "Seated all day" to "Very Active") and it will tell you what your base line metabolism is, and how many calories you need to cut out to lose weight. From there you can add activities; just be certain to include sleep as an activity or else your calorie allowance will be WAY too high. You can also add your foods and see a breakdown of your nutrition. It's not perfect, but it is a very helpful tool in weight loss. Did I mention, it's free?
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