Archive | January, 2013

“I’ve got a new workout I want to try…”

29 Jan

That is always a scary statement coming from a trainer… especially when you are the client. But while I am now convinced I don’t like 3 weeks without cardio (following the Jamie Eason LiveFit principles) I did a completely different workout than normal today and loved it. AND I did my first set of tire flips.

reason to be fit

Sadly not me in the picture… and my tire wasn’t that big but I liked it.

I can’t take credit for the workout, it was with Lisa at Train Hard, StayFit. It was all timed, so 1 min of each exercise and 2 sets of each super-set which was also a nice mix up from just 3 of 12 or 3 of 10 etc.
As for a LiveFit update… I’m not a fan of the no cardio. To be fair I haven’t been following the diet exactly and last week was all over the place as to which days I had time to workout so that probably makes a difference. I’m heading into week 3 so starting to add in more exercises. I will say, if I was a beginner, I think the principles are sound and it’s an easy to understand program. As someone already into working out, I did add in extra exercises or vary things up a little bit in the first 2 weeks to feel challenged. I do like having different recipe ideas available and, between LiveFit and a trainer, I am getting out of my rut of always doing the same exercises.

Shrimp and Broccoli

28 Jan

Happy Monday! I started off the week by FINALLY checking off all the lists and trainings for the hospital here in Okinawa which means… I get to start being on the floor! It’s as a volunteer but at this point it’s a hospital job so I’m happy 🙂

I spent way longer working on that than I had planned so dinner became a “what do we have in the house?” But it turned out really well (it pays to keep some frozen options around) and hubby and I basically ended up with a Shrimp and Broccoli Stir-Fry. As usual when this happens I didn’t measure anything…I should really stop doing that… so what’s listed below is my best guess.

You’ll need…

  • 2 C chopped broccoli
  • 1 C Orange Juice (we actually had made orange-pineapple juice the other day so I used that)
  • 1/2 C Reduced Sodium GF Soy Sauce** all the GF readers make sure you’re reading labels!
  • 2 cloves minced garlic
  • 1/2 tbsp ground ginger
  • 1/2 tbsp ground pepper
  • 1 tbsp honey
  • 1-2 tbsp chopped cilantro
  • pre-cooked salad shrimp
  • 1.5 C cooked quinoa
  1. Add the juice, soy sauce, and garlic into large sauce pan. Cover and heat over med-high heat until it starts to boil
  2. Add in broccoli, ginger, pepper, and honey. Cover and reduce heat to low until broccoli is tender
  3. Add in shrimp and cilantro for about 5 min (Assuming you have the pre-cooked!)
  4. Stir in the quinoa, simmer another 5 min and serve

shrimp and broccoli

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Arms and Smoothies

24 Jan

Sorry it’s been longer than normal since I last posted! I feel like I’ve been sprinting a marathon just to get a quarter mile in order to volunteer at the hospital out here… about like this, which makes me laugh:

horizontal running

Anyway, I’ve been working out with a trainer a bit here and on Monday she KILLED my biceps… it had been a while since I’d been sore so it was good and I needed it. But then the hospital schedule kept changing so I missed 2 days of workouts :-/ Not the end of the world, rest days just came early this week. Today I hit triceps and chest. Still (semi) following the Jamie Eason LiveFit workouts so it looked like this:

3 sets of 12 for everything with a 30-45 sec rest in between:

  • Wide Push-Ups
  • Dumbbell chest press
  • Cable Flyes
  • Narrow Push-Ups
  • Overhead tricep extension
  • Tricep Pull-Downs with the rope
  • Tricep Dips

Really the only thing I changed from LiveFit was adding in the tricep dips but sometimes I work different body parts than that day calls for or take my rest day at a different time based off whatever hospital training I have. And I’m not following the diet exactly but am trying to clean up my snacks and have gotten better about after dinner snacks this past week thanks to hubby.

I’ve also discovered new smoothie combinations I really like.

  • 1 C Almond Milk
  • 1/2 – 1 frozen banana
  • 1 scoop chocolate whey protein

Or…

  • 1 C Milk (of your choice)
  • 1/2 frozen banana
  • 1/4C frozen blueberries
  • 1 scoop vanilla whey protein

Both are really good and the frozen banana gives it a bit of a creaminess/sweetness… it is much easier if you peel some bananas and just throw them in a plastic bag to keep them in the freezer so you always have some on hand 🙂

What People Won’t Tell You

17 Jan

exercise-motivation-poster

People are (hopefully) always so supportive when you decide to start a new workout routine or diet. It’s usually a chorus of advice of programs that have worked for other people or magazine articles people have seen. Don’t Be That Girl and Don’t Be That Guy covered what not to do as a newbie at the gym but I thought it only fair to give warning to the New Years Resolution-ers(?) that are sticking with it…

1. You will mess up. No ifs, and, or buts… there will be a day where you eat WAY more than you should or indulge a little too much with the wine or… whatever. It happens, it will happen, it will be okay. This is why we have cheat days.

2. Your scale might become your best friend… but it might be your worst enemy. If you’re starting to lift heavy, chances are you’re putting on muscle. Which means you might not always see the weight drop you were expecting right away. Don’t throw away your scale but make sure you’re taking other measurements too (hit up a trainer at your gym to track your body fat). On that note… your weight will fluctuate. The other day I got on the scale and it was way higher than what I was used to seeing. I told hubby knowing he would say something reassuring and checked it again the next morning (I don’t usually check it two days in a row). It was back to an acceptable level.

3. People will try to screw you up. They might not mean to. It’s a simple “oh come on one night won’t kill you” that turns into 4 drinks later and probably some late night munchies that goes beyond what a cheat day should. See number 1.

4. People will say stupid things. “Aren’t you afraid you’re going to get bulky?” (No) “Are you sure you want to do this?” (Yes) “Men don’t like it when girls look masculine” (Thank you?) Etc. Etc. Take it with a grain of salt, they probably aren’t at the gym busting their butt to accomplish a goal.

5. At some point, you will probably hit a plateau. Look into a trainer, look online for a new program, but you need to change something because it indicates that your body has adapted to a routine.

6. Everyone has advice, it doesn’t all work. Most people are very well meaning but be careful who and what you listen to. If it sounds too drastic or too good to be true, it probably won’t work or isn’t actually good for you.

7. Lastly, you will always have problem areas. It’s been said time and time again, we are our harshest critics. Look at the big picture, stick with it.

If you are already into a solid routine these are probably all things you’ve heard multiple times. What other “unexpected” downfalls or issues did you have when you started working out?

This made me smile…

some_motivation_required_exercise

Arms and Crock Pot Honey Sesame Chicken

16 Jan

Oh my arms… they hurt. But it’s a good hurt, it’s a getting back into it hard and loving every minute hurt 😉

I’ve decided I’m going to look into the Jamie Eason LiveFit program. To be honest, I probably won’t follow it exactly at least for the 1st phase. The program is made to start people from the very beginning. BUT I do really like the principles of it and she has some great exercises. So honestly it’ll probably just be a few exercises here and there I change. Which also means about 3 weeks off of cardio other than for some ankle PT and locking down my diet (mainly goodbye to my after dinner sweet tooth). Since I had just done a similar workout to her day one, I started on day two and adjusted it based off what I did on Monday so the workout ended up like this…

3 sets of everything, not super-sets, lifting as heavy as I could with still hitting 12. I rested about 30-60 seconds in between each set (30 at the beginning, 60 at the end when I was tired):

  • 12 wide push-ups
  • 12 Dumbbell rows
  • 12 cable rows
  • 12 underhand cable pull-downs (this was new for me, I liked it)
  • 12 dumbbell bicep curls
  • 12 narrow push-ups… these I “set” with 20 calf raises for my ankle and to give my arms a break

I was def. feeling it by the end, and between this and the triceps from Monday my arms are worked today. The trainer had to reschedule yesterday so I’m hopefully meeting her today and we’ll hit legs 🙂

Last night I knew I’d be getting home later than normal and gone when I normally cook so I wanted to use my new crock pot for dinner 🙂 I made a honey sesame chicken and it was delicious! Based off the recipe from The Comfort of Cooking but made some changes to make it easier to cook and a bit healthier. This made about 5-6 servings.

You’ll need:

  • 3-4 Boneless/Skinless Chicken breasts
  • Pepper
  • 1/2 white onion, chopped
  • 3 garlic cloves, minced
  • 1 C honey
  • 1/2 C low sodium soy sauce (again all you GF readers, make sure to check the bottles!)
  • Approx. 2 tbs olive oil
  • 1/2 tsp cayenne pepper
  • 1/3 C water
  • 3 scallions- chopped
  • sesame seeds
  • quinoa (or brown rice)
  1. Lightly season chicken with pepper and place in crockpot
  2. Combine onion, garlic, honey, soy sauce, oil, and pepper over the chicken.
  3. Cook on low for 6 hours **I was really worried about this drying out the chicken because her recipe is different but I didn’t have much choice with how my day played out. With all the sauce, it ended up being great and just falling apart!
  4. After about 4 hours I added in some water to the crock pot and after 6 just turned it to the “warm” setting before I ran out to my next appointment
  5. Remove chicken and shred into bite-size pieces (here you can either set aside or put back into the sauce)
  6. Prepare quinoa according to directions on package
  7. Serve quinoa onto plates, top with chicken and spoon sauce on top.
  8. Sprinkle sesame seeds and the chopped scallions over the top

I was so hungry I forgot to take a picture so here’s the one from Comfort of Cooking. We obviously didn’t have rice with it and since I didn’t add in any thickener the quinoa absorbed some of the sauce… but it looked about the same. Hubby said it tasted similar to “coke chicken” which I don’t remember having before but we decided this can be a healthy substitute. 🙂

Crock-Pot-Honey-Sesame-Chicken3

15 Jan

I was nominated again for Liebster Blog Award and I’m totally cheating by re-posting. There are some changes, like I now live in Japan. And future hubby is now hubby 🙂 (and he does kill the bugs like the massive cockroach a few weeks ago…)

So, thank you Gluten Free Muscle and My LiveFit Life (Kimberly) 🙂

fit and busy

Took me a few days to get to this but I’ve been nominated for the Liebster Blog Award by the author of “Fitness, Food, and Photography”.

11 Facts about Me…

Am I allowed to re-use ones from the inspiring blogger post? I may have to…

1. I’m moving to Japan in less than a month

2. I was a college cheerleader for a year (until I got injured)

3. I’m a new nurse, and I love emergency medicine

4. I love pizza and wine… hey, everything in moderation!

5. I’m addicted to coffee (I think this is a repeat… sorry).

6. I have blue eyes but they change basically every day between gray and green

7. When I lived on my own I would kill bugs but future hubby knows it’s his job as soon as we’re living together

8. I watch trashy TV like Grey’s Anatomy

9. I don’t…

View original post 322 more words

100!

15 Jan

Today I hit 100 followers! Thank you all so much for your interest and support! I’m always looking for ways to improve (both my fitness and the blog) so please feel free to send any ideas or suggestions of things you’d like to see.

Also, don’t forget, Fit and Busy is also on Facebook!

I’ll post a “real” post later but wanted to say Thank you 🙂

Upper Body Workout

14 Jan

I realized I hadn’t been posting my workouts lately and well, that’s how this whole blog started. Today I did arms, focusing on weight and form for a lot of these so back to 8-12 reps instead of the 20 I’d been doing to lean out quicker.

3 sets:

  • 12 lateral shoulder raises
  • 12 front shoulder raises
  • 12 chest presses
  • 12 bicep curls

3 sets:

  • 12 Lat pull-downs
  • 12 tricep pull-downs

3 sets:

  • 8 assisted pull-ups (for these I set it to help less for the first set and then bumped back for the rest… I really want to do an unassisted pull-up)
  • 20 leg lifts on Roman Chair

Then I did 2 sets of weighted crunches on a BOSU and ended with some balance work for my ankle.

Working out with a new trainer tomorrow; I’m excited to get some new ideas and have someone push me. It’s easy to slide into working out but not really pushing for it every time so I think this will be good 🙂

Chicken Enchiladas Verdes

14 Jan

I LOVE Mexican food. Very little can beat a good plate of enchiladas and a swirl. However, neither of those usually go hand in hand with a healthy dinner. So this week I saw Chicken Enchiladas from Muscle and Fitness which got me thinking that I should try making light chicken enchiladas. Hubby wasn’t exactly sold but humored me and he ended up really enjoying them. I ended up pulling from a bunch of different recipes in order to make it “clean” but still tasty. You could easily prep the chicken and veggies a couple days early to make this a quick meal to cook.

You’ll need:

  • 1 can Verde Salsa (or make it yourself! We just couldn’t find tomatillos at the commissary here)
  • white corn tortillas (GF side note, these generally roll easier than yellow corn)
  • 2 chicken breast
  • 1 small green pepper
  • 1 can green chiles (3 oz)
  • 1 small white onion
  • 3 minced garlic cloves
  • 2 tbs fresh cilantro
  • 1 lime
  • 1 small tomato
  • Scallions to garnish (optional)
  • Approx. 1/2 tbs cumin
  • Approx 1/2 tbs black pepper
  • Shredded low fat cheese to top (I used pepper jack and then a touch of cheddar)
  • Canola Oil
  1. Preheat oven to 350
  2. Season the chicken with pepper (to taste) and cook on stove top. Set aside to cool.
  3. Dice the green pepper, onion, cilantro and garlic. Juice 1/2 the lime and toss veggies in the juice.
  4. Sautee the veggie mix in canola oil until peppers begin to soften.
  5. While the veggies cook, shred the chicken and toss with pepper and cumin.
  6. Add diced tomato, green chiles, and chicken to the skillet. Turn heat to low and cover while you prepare the tortillas.
  7. Warm up the tortillas (easiest way: put desired amount on plate, cover with a wet paper-towel and microwave) so they are easier to roll
  8. Dip tortillas in the enchilada verde sauce and fill with desired amount of filling
  9. Place, rolled, enchiladas in a baking dish. Top with enchilada sauce and cheese.
  10. Bake at 350 for 12-15 min

Yum! I served it with brown rice and black beans that I put the rest of the lime juice in. I also put just enough cheese to melt a bit on each, hubby added more to his. Obviously based on your taste and health goals, use your discretion for how much you want 🙂 Or if you’re looking for lower carb, just skip the tortillas and serve with roasted zucchini.

enchiladas

 

 

 

 

Quinoa Pancakes

13 Jan

Sunday is usually pancake or french toast day in our house… or just anything other than our normal weekday breakfasts of eggs. So last night I was looking through Pinterest (as usual) and came across Quinoa Pancakes from FitSugar. I edited the recipe a bit but the picture is from them since I didn’t get one this morning before hubby started eating them 😉 To be honest, they looked like pancakes.

  • 1 C cooked quinoa
  • 3/4 C flour (I use a Gluten Free blend, whole grain would work too)
  • pinch of baking soda (about 1 tsp)
  • pinch of salt (maybe 1/2 tsp)
  • 1 egg, 1 egg white
  • 1 tbsp melted butter **next time I’m going to try substituting apple sauce instead, I think it would work really well for this
  • 1/4 C 1% milk
  • 1/2 tsp almond extract
  • 2 tbsp pure maple syrup (agave would prob. work)
  • bananas or berries to serve
  1. Whisk together flour, quinoa, baking soda, and salt. Then whisk in milk, eggs, syrup, almond, and butter.
  2. Coat skillet with baking spray (I use canola oil) and heat over med-high
  3. Drop batter into skillet and cook until bubble appear on top- flip and cook on other side until light brown. Serve with fresh fruit toppings.

We used bananas since it was what we had in the house. Hubby liked it with some apple butter and banana on it. I liked it with just the fresh fruit topping.

Estimate of nutrients per 1 pancake: 73 Cal, 2.4g Protein, 2.3g sugar, .5g fiber, 11.8g carbs, 1.8g fat

quinoa pancakes