Weight Training - Bicep Curls

So you've been working on the Arnold Press and your squats for a couple weeks now; what do you say we add something else into the mix?  The third weight-lifting exercise in my circuit is bicep curls.  You've seen these done before, I'm sure, but for you visual learners I've included a diagram.  Guest star today is my good buddy Dr. Bruce Banner, who is here to prove he doesn't have to get angry to get buff.

The important thing to remember with a bicep curl is not to let your elbow swing back as you are lifting the weight.  Keep your upper arms tightly at your sides so that they are always perpendicular to the floor and move only at your elbow.  This isolation of your bicep muscle makes the exercise more effective.

I like to do 15 reps with 10 lb weights in each hand.  By the end of five circuits you'll feel the burn.  If you need to start with lighter weight and do fewer reps, ain't no shame.  Just make sure you are challenging yourself but not risking injury.

Weekly Update

This is a really great post for me to write.  I'm glowing about having made it past the halfway point and am further on my way toward my goal.  I'm also giddy at the possibility of getting under 150 lbs, something I haven't seen since I did weight loss the wrong way in high school.

Also awesome:  I went shopping with some ladyfriends over the weekend and just for fun tried on some pants at Ann Taylor Loft.  Heyo!  I was wearing a size six!  I think this was an isolated event, but it does mean that I am on the lower end of a size eight.  I also haven't seen this in over ten years.

What can I say?  I feel fantastic.

Running Is My Crutch

Just a quick check-in to let you know I am proud of my work-out dedication this past week.  I have been running an average of four miles a day, though Saturday was 6.5, Sunday I reunited with my Jillian Michaels abs workout in lieu of running (still sore, btw), and yesterday I did just three.  The way I see it, three miles is a whole lot better than nothing, which is what I preferred yesterday.  My fabulous ladyfriends convinced me to drag my ass to the gym and power through whatever I could, and I'm glad I did.

I was back on track with four miles today; I had initially intended for it to be five, but when I went to change into my workout gear at noon today I discovered I had left my right shoe at home along with my sweatshirt.  Luckily I always keep a spare pair of old shoes in the trunk of my car, but 43 degrees is cold when I'm in a tank top without a coat, even when I'm doing my best to work up a sweat... at the edge of a windy lake.  Argh.  So I cut it short because I didn't have full confidence in my shoes, either.  But hey - four miles ain't too shabby.

Stay tuned for tomorrow's weigh-in and stats update!

Monday Night Dinner: Sausage Soup with Irish Soda Bread and a Salad

I made this meal for a weeknight dinner with my godfather.  I had exactly 30 minutes to whip something up from the time I got home to when he was due to arrive, so it's in the true spirit of Monday Night Dinner.  This was a beautiful healthy homemade meal that was a great marriage of from-scratch cooking and quick turn-around time.  Most impressive to guests will be the homemade bread.  Start that first and while it's baking move on to the soup.  This dinner serves 8.

Sausage Soup

Ingredients

• 1 lb Italian turkey sausage
• 1 Tbsp extra virgin olive oil
• 1 medium yellow onion, chopped
• 6 cups homemade turkey stock
• 1 can white beans, drained and rinsed (about 1 cup)
• 1/2 tsp ground black pepper
• 1/2 tsp kosher salt
• 1 Tbsp apple cider vinegar
• 1 tsp agave nectar
• 6 oz raw spinach

Directions

Cook sausage until browned, remove from pot and set aside
Add oil and chopped onion to pot and cook until translucent and caramelized.
Add salt, pepper, and turkey stock.
Add beans and bring to a boil.
Add agave nectar and cider vinegar and remove from heat.
Add spinach to hot soup and let wilt just before serving.

Whole Wheat Irish Soda Bread

Ingredients

• 4 cups all-purpose flour
• 1 cup whole wheat flour
• 1 tsp baking powder
• 1 tsp baking soda
• 2 tsp salt
• 1-3/4 cups 1% milk
• 1-1/2 Tbsp vinegar
• 1/4 cup agave nectar

Directions

Preheat oven to 375
Put vinegar in a container that holds at least 2 cups.
Warm milk just a little to take the chill off,and pour it into the container with the vinegar, and set aside.  It will curdle a little and that is fine.
Mix all dry ingredients together.
Add liquid and mix until combined - it's easiest to do this in a food processor.
Form loosely into two balls (dough will be very sticky) and bake on a parchment lined baking sheet for 30 minutes.

I like to serve these with an herby mixed greens salad tossed with thinly sliced apples and a light vinaigrette.

Light Dijon Vinaigrette

Ingredients

• 1/2 tsp dijon mustard
• 2 Tbsp cider vinegar
• 1 clove minced garlic
• 1/4 tsp kosher salt
• 1/4 tsp cracked black pepper
• 2 Tbsp extra virgin olive oil

Whisk everything together and toss with salad greens.  Serve immediately.

So your entire dinner comes in at 573 calories.  Go ahead and have that glass of wine.

Currently On My Workout Mix - Janet Jackson

You want a song to make you feel sassy and strong while you're lifting weights? This is your jam. I squat lower, curl tougher, and feel like a total badass when this song is on. Do it.

Ginger Snap Granola

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This one goes out to my cookie lovers.  Much in the same way that the addition of orange juice suddenly makes drinking champagne at 10am ok, this granola is like eating cookies for breakfast with little to no guilt.



I made this last night and brought a little bowl of it into the living room to share with Andrew while we watched an old episode of Lost.  He took a taste, and then literally dumped the entire contents of the bowl into his mouth.  I guess he liked it?  I'd had enough during my taste-testing anyway.

Ingredients

• 2 cups old fashioned oats
• 1/2 cup pecans
• 1/2 cup unsweetened coconut
• 1/2 tsp kosher salt
• 1/2 cup agave nectar
• 1/4 cup organic unsulphured molasses
• 1 Tbsp ginger paste
• 1/4 tsp ground nutmeg
• 1/2 tsp ground cinnamon
• 1/2 tsp ground cloves
• 1/2 tsp vanilla extract
• 2 Tbsp organic coconut oil

Directions

Preheat the oven to 250F
Combine agave nectar, molasses, ginger paste, and spices in a small mixing bowl.
In a medium mixing bowl, stir together oats, coconut, pecans, and salt.
Melt coconut oil in a pan on low heat, just until it's melted and then remove from heat.
Pour agave/molasses/ginger/spices mixture on oat mixture and stir until fully coated.
Pour coconut oil over mixture and stir again.
Spread on a parchment-lined baking sheet with sides and bake for 50 minutes, stirring every 10 - 15 minutes.
Let cool completely and store in an airtight container.

side note: don't do a google image search for "ginger snaps" expecting to get closeup pictures of cookies.  You won't, and what you do get is not pretty.  I think I might be scarred for life by what I saw.  You definitely want to have the word "cookie" in your search criteria.  

Weight Training - Squats

Have you been working on your form with the Arnold Press?  It burns in that good way, doesn't it?  Make sure you're doing it slowly and controlled.  Lifting weights isn't worth it if you rush through with sloppy form.  Might as well do something else, if you're going to be sloppy - like dancing.  As much as I like to make everything about dancing, let's focus on weights today.

My second move in the circuit rotation is a straight-on squat.  This gives the arms a little break after the Arnold Press before you move into your next move.

As you may have guessed I have a lot of celebrity readership these days.  Late last night as I was watching old clips of tosh.0 and logging my calorie intake on the Daily Plate, I got a call from a contemporary country great, who I admire not only for his well-maintained mullet, but also for his ability to unabashedly rock a very full mustache throughout the decades, despite his publicist's pleas to to try to appeal to the majority of the population who has since moved on from the 'stache craze of the '80s.  Hey, if it ain't broke... amirite?

In any case, Alan Jackson called to say he was so flattered that he was featured as Sunday's workout song that he would like to model my next move.  I think there's also a little bit of keeping up with the Joneses going on here - he seems to fancy himself as the Prince of his music genre.  Sorry, Al, I think you're great and I'd totally rather pound the pavement to your hits, but Garth Brooks owns that comparison.

It was a rush job to get the photo shoot and editing done for today's feature, but I think we pulled it off:

Place your weights on your shoulders, and steady them in place with your hands.  Feet should be shoulder-width apart.  Squat, dropping your booty behind you and keeping your body as upright as possible.  Do not let your knees move any further forward than your toes.  Do 10-20 squats before moving on to the next exercise

Pssst

Yup, I'm still around - I know I missed Monday Night Dinner and my stats update, but next week will just be that much better.  I've been feeling terrible in my tummy lately, but I have been forcing myself to work out.  4 miles yesterday, and another 4 today.  I'll try to check back in on Thursday with something worth reading.  Thanks, team!

Currently On My Workout Mix - Alan Jackson

This song is great for helping you pump up your running speed without noticing. Even if you're not a country fan, I recommend this one if you're trying to break through your current speed and step it up a bit.

Weight Training - The Arnold Press

A lot of people have been asking me, "Monica, how is it that you have such sweet guns?  They're muscular and toned without being bulky."  Actually, people don't ask me that, but they will once I've lost another ten pounds and have shed that winter "coat" of chub that is currently hiding the afore mentioned sweet guns.

In anticipation of the fame and attention I will be dealing with once tank top season is upon us and you gettaloada what I'm talking about, I will be posting (in segments) my body-sculpting techniques now and in the weeks leading up to "the reveal."  All joking aside, I do have a great weight-lifting program that addresses all-over strength and emphasizes higher reps using a more modest weight.  Heavier weights are what put the bulk on your muscle, so when you are not feeling challenged enough, rather than increasing the weight of what you're lifting too often, try increasing your number of reps instead.

Currently in my circuit, I do 15 reps of each of my six exercises, and then start again from the top, completing five circuits total.  The order of my exercises is important, because you have a chance to rest certain muscle groups while you're working others.  This is what my former trainer calls "active rest."  While you're resting a muscle group, work the opposite one, ie: chest/back, biceps/triceps.  It's great for those of us who are trying to squeeze in a workout during our lunch break and want to get the most out of that hour.

For beginners, start with ten reps with 5-pound weights and work on technique before moving up in reps and in weight.  A good stepping process would be: 10 reps with 5lbs, 15 reps with 5 lbs, 10 reps with 7.5 lbs, 15 reps with 7.5 lbs, 10 reps with 10 lbs, 15 reps with 10 lbs, 20 reps with 10 lbs... etc.  If you want to move up to 12.5 lbs, that's your call, but beware lest you get beefy rather than toned.

The first exercise in my circuit is known as the Arnold Press, affectionately named after The Governator, because it will pump [clap] you up.

For my diagram, I wanted to have Schwarzenegger pose for each step, but he's really busy these days balancing California's budget.  However, a friend pulled some strings and was able to enlist the help of his royal highness of rock as my fitness model in today's post.  He's no former body builder, but he does look great in tight pants, so I am happy with the celebrity cameo this go-'round.

fig 1-2: Start with your arms in front of you, elbows at shoulder-height, palms facing you.

fig 2-3: Swing your arms out to the sides, as though you are opening a set of double doors.  Palms should now be facing out.

fig 3-4: Press your weights straight up, then bring them back down.

fig 4-5: Swing your arms back in to the center, as though you are closing the double doors.  Palms should be facing you again

* your elbows should never fall below shoulder height during this exercise

Weekly Update

So, I gained 0.4 pounds this week, which is a minor miracle, considering this was probably my unhealthiest week since the first of the year.  I partook in another chili cook-off where I ate too much and had about 5 beers, skipped 2 days of workouts, went out to a very rich happy hour, and went out to dinner last night where I had far more pasta saltimboca than I needed.

Luckily, nothing else on my body changed, except I really haven't been feeling up to par recently, but that's no surprise.  I'm back on track with minor damage done.  Still, it's not great.

I was talking to Trainer Wade about my projected progress today and he said he thinks I'm probably at the point now where if I want to see significant change in my weight I'm going to have to start making more significant lifestyle changes - decisions about bread and cocktails.  I haven't had a plateau problem just yet, so I'm going to stick a pin in that idea and come back to it later if I am hovering for too long at 153.

I ran six miles yesterday and another four today so I feel good about getting ten miles in the first half of the week.  Let's hope I can keep this momentum going.

A Dreamy Tropical Vacation

I've found it.  The perfect tropical vacation for the busy and broke.  It doesn't cost much.  You can get there and back in ten minutes.  It's also only 266 calories per serving.

Behold!  A new variation on the best ever granola!  I seriously can't stop making granola these days, guys.  I have several different flavors up my sleeve.  All of them are free of processed sugars and industrial seed oils, which apparently are the fast track to an early uncomfortable death (see the article HERE).

So I got up Sunday morning with a crazy idea that I wanted to make another flavor of granola: Banana Almond.  I toyed with the idea of adding vanilla or amaretto flavor, but I decided that the sweetness and flavor of the banana shouldn't be tampered with by adding other flavors, especially since there is coconut inherently in all of my granola flavors and sometimes knowing when to edit is the most valuable cooking skill a person can have.  My instinct was right; it was delicious, and the natural banana flavor really came through, perfectly complemented by the flavor of the toasted almond slivers.

I sprinkled it on pineapple greek yogurt and was transported to a land where the sunsets are always gorgeous and the palm trees sway gently in a balmy breeze.

I prefer Chobani greek yogurt for this one, but if you really want to control the sugar situation, you can always get a plain yogurt and add your own fruit.  If I had a fresh pineapple, I'd totally be all over that.

Here's the granola recipe:

Ingredients

• 2 cups old fashioned oats
• 1 small ripe banana
• 1/2 cup unsweetened shredded coconut
• 1/3 cup slivered almonds
• 3/4 cup agave nectar
• 3/4 tsp kosher salt
• 2 Tbsp coconut oil

Directions

Mash banana, mix all ingredients together, and bake at 275-300 for 60 minutes, stirring every 15 minutes.
Let cool completely and store in an airtight container.

This is an extremely low-effort way to look like a health-guru rockstar at home.  Did I also mention it's effing delicious?  Well it is.

Monday Night Dinner: Chickpeas in a Fragrant Tomato Gravy

I have never been so excited to blog about a recipe in my life.  This dinner was absolutely wonderful.  PLUS, it's low cal and extremely filling.  I adapted it from Sanjeev Kapoor's recipe in Food & Wine magazine last month.  It was fantastically easy, which was exactly what I needed for starting dinner at 7pm.  I got it on the table before 7:30.

Ingredients

• 2 large yellow onions, chopped
• 4 Tbsp butter
• 2 Tbsp pureed ginger
• 1 tsp pureed garlic
• 1 tsp ground cayenne pepper
• 1 tsp kosher salt
• 1 Tbsp ground cumin
• 1 Tbsp corriander seeds
• 1 can fire roasted tomatoes
• 1 cup vegetable broth
• 1 six-oz can tomato paste
• 2 cans chickpeas, drained and rinsed
• sprinkle of cilantro leaves (optional)

Directions

Cook onions in butter, add the purees, cook some more, add the spices, cook a little more, add everything else. Simmer.

Spoon 1 cup into a bowl, sprinkle with a few cilantro leaves, and serve with 1/4 cup plain greek yogurt and tandoori naan.

Serves 8.

 

 The calorie breakdown includes the greek yogurt and 1 piece of naan.  I know, right??  It's amazing!  You could add something like chicken if you absolutely needed meat, but I don't see it as necessary; it's fantastic as is.  I want to eat this every day all the time.  You will too.

Currently on My Workout Mix - Van Halen

Fun faster. No really.

Healthy Breakfast - Best Ever Granola

image source

This post comes to you today as the inspiration of two girlfriends of mine who make eating well a priority.  Koriann of Rain City Kitchen makes all of her friends holiday baskets of treats each Christmas and this past year she included her home made granola that has all of us salivating at its mere mention.  When I ran out last month, I asked if she'd share her recipe, which she generously handed over.  It's fantastically delicious as is, but lately I've been hooked on the recipes and articles posted by my friend Kathy of Nutrition Nerds, so I thought I'd see if I could make  a version that subbed in honey, agave nectar, and maple extract in place of the sugar and syrup, and organic coconut oil in place of canola oil.  It was a total success.  I want to eat this nonstop, which may detract from its healthiness if it's the demise of my will power and portion control.

Ingredients

• 2 cups old fashioned oats
• 1/2 cup pecan halves
• 1/2 cup unsweetened shredded coconut
• 1/2 cup agave nectar
• 1/4 cup honey
• 2 Tbsp organic coconut oil, melted
• 1/2 tsp kosher salt
• 1 Tbsp maple extract

Directions

Mix dry ingredients together and wet ingredients together, then combine, and bake on a parchment lined baking pan (with sides!) at 275 for 40 minutes, stirring at each of the three 10 min marks. Let cool completely and store in an airtight container.

As Koriann recommends, it tastes great with yogurt or milk (I prefer plain greek yogurt sweetened with a teaspoon of agave nectar), and as Kathy (who has her own granola recipe) warns, this will indeed make your entire house smell amazing.

More Milestones

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As I was on the treadmill yesterday, I pumped the speed up until I hit my stride, and noticed I was easily running a 9-minute mile.  This isn't a race-winning speed, by any terms, but what it means is I have shaved an entire minute off my average mile pace in just three months. I was thinking about how far I've come in just about three months, and it really humbles me.  I've rediscovered running, given my diet an overhaul, and gotten my weight down to what it was when I was 19.

Yesterday I was excited to report that I was at my weight-loss halfway point from the goal I set at the first of the year, but what I didn't remember until later is, I have actually lost thirty pounds from my very heaviest in 2006. It was not a great time for me; I hated my job, drinking cocktails like it was my last night on earth, not making exercise a priority, and I was busting the seams of my size 14 clothes.

Today my life seems to be a complete 180, and though I abandoned a career path that seemed like a fast track to success, I have made peace with it knowing that allowing myself to step back and let my career flounder in my 20s was ultimately the right decision for my own happiness, sense of self-worth, and personal empowerment.  I knew that the field I was in was actually a toxic element in my life and choosing me over my job was what I had to do.

Saying that out loud feels like a deep breath of fresh air.  Thanks for letting me share with you.

Weekly Update - Halfway There!

Goodbye to two more pounds and an inch off my waist!  I am officially at the halfway mark to my ultimate goal of 30 pounds lost.  This feels great.  Even though my clothes are getting baggy bordering on frumpy, I'm working wonders with belts and safety pins so I don't have to go buy interim clothing.  Thank goodness jackets with asymmetrical button details are in right now.

Yesterday I wasn't able to get any cardio in, but I did have a great weight-lifting workout at lunch.  Today I'll do a 5-mile run on the treadmill.  Running has made all the difference

I'll admit, I haven't really wanted to work out for the past couple days and grudgingly made myself do it anyway, but seeing these numbers in my weight and size has reignited the spark in my workouts.  I can't wait to get to the gym today.  It's amazing what a little victory does to boost my excitement for working out.

Monday Night Dinner: Vegetarian Chili

Recently some friends and I have decided to do meal exchanges, where we all make a dish that freezes well, save a couple servings for each participant, and do a trade.  One of my friends participating is a vegetarian, so it's a meatless meal exchange, which is fine by me.  I've been wanting to amp up my vegetarian go-to recipes for a while now, and this is a great opportunity.  

I'm sharing my first experiment, a total success, as part of an installment of Monday Night Dinner.  In all honesty, this isn't a dinner you can whip up in a half hour, so it should really be called Sunday Night Dinner this week, but it will reheat well, so theoretically if you've made this on the weekend, it would be a great quick MND after all.  Just warning you - I love salty food, so if you want to cut the salt, use low sodium vegetable broth instead of salty vegetable base.  Do NOT cut out the bacon salt - it is important to the flavor.  I also used low sodium versions of the canned goods.

Ingredients:

5 Tbsp butter

2 cups sliced crimini mushrooms

1/2 yellow onion, chopped

1 Tbsp chili powder, more to taste if you like

1/4 tsp cumin

1/4 cup flour

1 tsp bacon salt (it's vegan)

1 med yam, peeled and chopped into 1/2" cubes

1 clove garlic, minced

1/2 cup barley, rinsed

3 cups water

1 Tbsp Better Than Bouillon vegetable base

1 cup dry red wine

1 Tbsp unsweetened cocoa powder

1 can diced tomatoes in juice

1 can black beans, drained and rinsed

1 can kidney beans, drained and rinsed

1 tsp agave nectar

2 tsp apple cider vinegar
1/2 tsp cayenne pepper
1 tsp freshly ground pepper, more or less to taste

Directions:

Put vegetable base in 3 cups water in a small pot on the stove on med heat and let it warm and dissolve while you do other things.

Meanwhile, melt 3 tbsp butter in iron skillet and cook onions and mushrooms until caramelized.

Add cumin, chili powder, and bacon salt and cook for 1 min.

Add flour and cook for another couple minutes, stirring constantly.

Add 1 cup of your vegetable broth, red wine, and cocoa powder to the skillet.

Bring mixture to a gentle boil and then transfer to a crock pot.

Add barley to the remaining 2 cups of vegetable broth and cook on med heat for about 30 min.

Meanwhile, in your iron skillet (don't worry about washing it out between) melt remaining 2 Tbsp butter and cook yam and garlic until slightly soft, but not yet cooked through.

Add your can of diced tomatoes to the skillet, bring to a boil, and then transfer to crock pot.

Once barley has cooked for 30 min, add  that and any broth still in the pot, along with beans, cayenne and ground black pepper, agave nectar, and cider vinegar directly into crock pot and cook on low for several hours, stirring occasionally.

You can use a big pot on the stove instead of a crock pot, but I like to go for a long run while it cooks and you can leave a crock pot unattended, whereas you can't leave the house with an active stovetop burner.

One cup of this hearty chili is really all you need.  Topped with a little sprinkle of sharp cheddar cheese and served with a green salad, this is a perfect cozy and healthy meal.

Currently On My Workout Mix - Kenny Loggins

Beat the Rain!

I went on a four-mile run with Trainer Wade at lunch today, and it was glorious weather - slightly sunny, not too cold, and fresh clean air.  It felt great.  Then not 20 minutes after I got back the sky opened up and there was actual thunder and lighting.  It's still going.  Whew!  Just got that one in under the wire!

Weekly Update - High Five!

Check me out!  I've lost 0.6 lbs since last week!  I think I'm finally starting to get a realistic body fat read from my calculations too.  24% seems to be a pretty realistic number of what I've got.  My fat-over-muscle layer is still hanging around, but it's diminishing.  I'm going from fuscular to just plain old muscular at a good pace.  I'm also firmly a size 8 now.  That means size 6 is only 10 lbs away!

Ugh. Fine.

I don't wanna, but I'm going to take my butt to the gym right now and put an hour in on the treadmill.  Here I go!