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.