Hello February !

Can you believe it ??? Where did January go ? Although, that's a good thing, I think a week or two more and I'll be ready to S T A R T moving a tad bit more. I've been on the wind trainer 3 times this week for some pretty good sessions, so that makes me happy. But I sure would like a nice easy jog around Greenlake or at Sculpture Park... waiting... waiting... waiting...

I've been stellar with writing food down and watching the calories, however, I gotta say, friends and fun come before calorie counting. On Saturday, didn't write a single thing down. Nope, nothing. I had drinks and snacks and ended with an amazing scallop dinner. Chalk that day up to a loss, but worth it.

This week, back to managing food and getting the heartrate up at least 4 times. I have goals people... goals that I need to get to by June 1st !!!

Next weekend is the big football game. Here... eat this !

10-Alarm Turkey Chili

PER SERVING (about 1 cup): 172 calories, 3.5g fat, 790mg sodium, 22.5g carbs, 5.5g fiber, 6.5g sugars, 13g protein -- POINTS® value 3*

This recipe is crazy-spicy (in a very good way!). But if you like a little less heat, only use 2 chipotle peppers...




Ingredients:
1 lb. raw lean ground turkey
One 29-oz. can tomato sauce
One 14.5-oz. can diced tomatoes, drained
One 15-oz. can chili beans (pinto beans in chili sauce), undrained
One 15-oz. can red kidney beans, drained and rinsed
3/4 cup canned sweet corn, drained
4 - 5 canned chipotle peppers in adobo sauce, chopped, sauce reserved
2 bell peppers (in different colors), chopped
1 large onion, chopped
2 carrots, chopped
2 tsp. minced garlic
2 tsp. Worcestershire sauce
1 tsp. chili powder
1 tsp. ground cumin
1/2 oz. VERY dark chocolate (70%+ cacao), broken into small pieces
salt, to taste
Optional topping: fat-free sour cream

Directions:
Bring a large pan sprayed with nonstick spray to medium heat on the stove. Add turkey and spread it around in the pan to break it up a bit. Cook and crumble until meat is brown and cooked through, about 6 minutes. Drain any fat or liquid, and then transfer turkey to the crock pot.

Add all other ingredients except for the chocolate to the crock pot. Add 1 tbsp. adobo sauce (from the canned chipotles). Mix well to combine.

Cover and cook on high for 2 hours, and then reduce heat to low and cook for an additional 3 hours. (OR cover and cook on low for 6 - 7 hours straight.)

Add chocolate and stir until pieces melt and disappear into chili. Cover and cook for 1 hour longer on low. Add salt to taste. If you like, top each serving with a little sour cream. Mmmmm!!!

MAKES 12 SERVINGS

Sometimes we need remindin'

Today was sunny and blue sky and mild and it would have been a great day for a run on the

waterfront, or around the lake. And I was quietly whining to myself about that very thing.

And realized, yet again, that attitude really doesn't get anyone anywhere does it ? Sometimes

we need reminding that the world reflects our mood. Got it !

I came home and did a good 45 minute ride on the wind trainer. That would be actually

46 minutes, 482 calories with a max HR of 178 and a stellar average of 158. Woot Woot !

I'm pretty darned pleased with that ! Tomorrow, another ride. And possibly Friday evening

as well. Gotta work off as many calories as possible for this weekend. Girls are hangin'

in the Big City ! Watch out Del Rey and Tavolata and Black Bottle !

Do you get the Hungry Girl emails ? Did you see the bit about Outback ??? ouch !

Don't Do It... 7 oz. Victoria's Filet with a House Salad (Tangy Tomato Dressing) and a Baked Potato (Sour Cream & Chives)
PER SERVING (total meal): 1,289 calories, 71.5g fat, 3,500mg sodium, 105g carbs, 11g fiber, 55g protein --

Oh, come on! A small filet (NOT topped with anything crazy), a salad (with FAT-FREE dressing), and a baked potato (NO butter, bacon, or cheese) -- more than 1,200 calories!? Lame. Luckily, you can get your steak with a much lighter nutritional price tag...

Just Chew It! 6 oz. Outback Special with Fresh Seasonal Veggies and Half a Sweet Potato (All Without Butter)
PER SERVING (total meal): 493 calories, 10.25g fat, 633mg sodium, 58g carbs, 10g fiber, 42.5g protein --

Steak 'n sweet potato... and just the right amounts. (No one needs a whole 418-calorie potato as a side order. Trust us.) Add a heaping pile of veggies and you've got a filling meal (plus half a potato to take home)!

From Jillian this morning :)

I have a desk job.... and I sit at my desk A L O T ... and I can come up with every excuse possible to not take a measly 15 minutes to go walk around the buildings. I seriously need to work on that ! We are also getting new office set ups within the next few weeks, shorter walls, closer quarters. I'm excited, and it's a great change, and I'm hoping the new area will get me moving around more. This is from Jillian today:

Q: I just took a desk job, and this sitting down all day is driving me nuts. I feel so lazy, but I work long hours and am exhausted by the time I get home. Is there anything I can do during the day (at my desk, even) to keep from being completely sedentary?

A: Is it possible to use your lunch break for physical activity, and eat at your desk when you get back? Take a walk around the neighborhood, or sign up for a quick, 30-minute class at the local Curves. If the answer is no, there are other options for working activity in at the office — you just have to be willing to get creative (and sometimes, look a little silly):

• Put on a headset and pace while you talk on the phone. (soooo not an option, my co-workers would strangle me !!)
• Do 10 push-ups every hour off the edge of your desk. (Yep - this is a total option !)
• Do 30-second static squats, in which you hover over the seat of your chair, every 20 minutes. (ok... might look funny... but I can to this !)
• Stretch your body out while you are sitting to get the blood flowing.
• Do calf raises while standing in your cubicle. Bring a pair of light dumbbells — or use water bottles — and do biceps curls, triceps extensions, and shoulder raises and presses, all while sitting in your chair. ( I do the calf raises all the time... the shoulder presses might look a little funny !!)

You can also try popping in a workout DVD before you go to work or as soon as you get home to save yourself the travel time to and from a gym.

I know it can be frustrating, believe me — I had a desk job for three years back in the day, and I HATED sitting still for that long. But for my physical and mental well-being, I made exercise a priority. No matter how tired I was, I knew that I would feel better after. And don't forget all that generic advice: Take the stairs instead of the elevator, walk instead of driving whenever possible, and so forth. Any bit of activity you work into your daily routine can only help. Keep your goals in mind, and remember that even if you can only manage a few 30-minute sessions a week, it's better than nothing!

question o' the week...

I've been asked this question alot this month... from peeps at work, home, the gym in the condo, and fam ... so here ya go :)

How to Find Your Target Heart-Rate Zone

Typically, your target heart-rate zone is between 50 percent and 85 percent of your maximum heart rate, the maximum number of times your heart should beat in a minute without dangerously overexerting yourself. Your heart rate can tell you so much about your body — how fit you are, how much you’ve improved, and whether you’ve recovered from yesterday’s workout. Your target zone can tell you what heart rate to aim for during a workout.

The point at which your body switches from using oxygen as its primary source of energy to using stored sugar is referred to as your anaerobic threshold. When you’re in poor physical shape, your body isn’t very efficient at taking in oxygen, and you hit your anaerobic threshold while exercising at relatively low levels of exercise. As you become more fit, you’re able to go farther and faster, yet still supply oxygen to your muscles.

At the low end of your target zone, you’re barely breaking a sweat; at the high end, you’re dripping like a Kentucky Derby winner. If you’re a beginner, stick to the lower end so you can move along comfortably for longer periods of time and with less chance of injury. As you get more fit, you may want to do some of your training in the middle and upper end of your zone.

So how do you estimate your maximum heart rate? A common method for determining maximum heart rate for men is to subtract their age from 220, and for women to subtract their age from 226. Keep in mind that this formula gives you only an estimate. Your true max may be as many as 15 beats higher or lower. Also, this formula is generally used for activities during which your feet hit the ground. (To estimate your max for bicycling, subtract about five beats from the final result; for swimming, subtract about ten beats.)

Using that easy formula to find your max, find your target heart-rate zone by calculating 50 percent and 85 percent of your maximum. Here’s the math for a 40-year-old man:

220 – 40 = 180

This is his estimated maximum heart rate.

180 x 0.50 = 90

This is the low end of his target zone. If his heart beats less than 90 times per minute, he knows that he’s not pushing hard enough.

180 x 0.85 = 153

This is the high end of his target zone. If his heart beats faster than 153 beats per minute, he needs to slow down.

Okay, so now you know how to figure out your target heart-rate zone. But how do you know if you’re in the zone? In other words, how do you know how fast your heart is beating at any given moment? You can check your heart by taking your pulse manually or using a heart-rate monitor.

Sumo !!!

woot woot !! Two decent sessions on the wind trainer. Very happy with that. Our weather has been STELLAR and I am wishing for a happy jog around Greenlake or down on the waterfront, but I'm ok with crankin up the heart rate on the wind trainer.

Check it out... I love squats. You can do them with nothing, you can do them with a medicine ball, you can do them with a Smith rack, you can do them with a stability ball... they are just an all around great move. Works your core, your legs, your back your balance. love them !

Sumo Squat

Have you ever seen a sumo match? These wrestlers may look funny (and flabby), but they're actually powerhouses of strength and balance. In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, the wrestler uses his full weight and power to strike the mat. After repeating this move with the other leg, the wrestler then sinks down into a deep, wide-legged squat.

You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required!

Sumo Squat

• Stand with your feet as wide apart as possible while pointing your toes outward.
• Lower your body until your thighs are parallel to the floor.
• Hold for a beat, exhale, then press back up to starting position. Repeat.

Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.

JILLIAN'S TIP OF THE DAY

Fancy Footwork

Did you know that you can target different parts of your quadriceps muscles by changing the position of your feet during squats? Toes angled slightly inward accent inner muscles, and toes angled slightly outward make the outer quads work harder. For sculpted thighs, use a different foot position for each squat exercise.

it's raining... it's time for indoor treadmill workouts

So, I got 35 minutes on the wind trainer last night. I love that thing. It makes you sweat and you can just crank the gears down and get your heart rate up. However, I'm longing for a time on a treadmill... who knew I'd ever be saying that ?!?!?!

OK.. this is a walking one... I might try it in the next few weeks..

Target Your Glutes

To sculpt your glutes and burn a fast 150 calories, try this cardio hill-walking workout from Diana Maitland, personal training manager at Equinox Fitness Clubs in New York City. Do this workout three or four times a week to build strength and endurance.

Minutes	Speed (mph)	Incline (%)	RPE*
0:00-5:00	4	3-3.5	5
5:00-7:00	4	8-10	7
7:00-8:00	4	4-6	6
8:00-10:00	4	10	8
10:00-11:00	4	5-7	7
11:00-13:00	4	12	9
13:00-14:00	4	10	8
14:00-15:00	4	12	9
15:00-20:00	4	2-4	5

Tip: Beginners should start with a speed of 3.5 mph; advanced exercisers can go up to 5. *RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.

Another yum recipe !

BROILED SALMON WITH MISO GLAZE

Ingredients 1 tablespoon sesame seeds 2 tablespoon miso paste, white 2 tablespoon mirin (sweet rice wine) 1 tablespoon soy sauce, reduced-sodium, or tamari 1 tablespoon ginger root, minced 1 1/4 pounds fish, salmon fillet, center cut, cut into 4 portions 2 tablespoon scallion(s) (green onions), thinly sliced 2 tablespoon cilantro, fresh, or parsley Preparation Position oven rack in upper third of oven; preheat broiler. Line a small baking pan with foil. Coat foil with cooking spray. Toast sesame seeds in a small dry skillet over low heat, stirring constantly, until fragrant, 3 to 5 minutes. Set aside. Whisk miso, mirin, soy sauce (or tamari), ginger and a few drops of hot pepper sauce in a small bowl until smooth. Place salmon fillets, skin-side down, in the prepared pan. Brush generously with the miso mixture. Broil salmon, 3 to 4 inches from the heat source, until opaque in the center, 6 to 8 minutes. Transfer the salmon to warmed plates and garnish with the reserved sesame seeds, scallions and cilantro (or parsley). Ingredient note: Miso paste, mirin and tamari are available in health-food stores and Asian markets. Other good fish sources of omega-3s are albacore tuna, sardines, rainbow trout and Pacific cod.

Pep talk

Today - I had to give myself a pep talk. It wasn't pretty. What I WANTED and what was FEASIBLE were 2 very very very different things. And I was crabby and snippy about it.

I went to play on the rowing machine, I asked Rob to help since I've never been on one. OK, so here's my husband TRYING to be calm and helpful and me saying, "my foot bends funny" "this isn't doing anything for my legs" " my heartrate isn't coming up" blah blah whining blah ... at which point he said, "I don't know what to tell you" and walked away. Leaving me with R Kelly singing 'I Believe' and a crummy attitude. I finally said that my snotty disposition wasn't going to get anything done and suck it up and just GO. So I did. I focused on my core, and pulling with my lats. And I did 20 minutes on the rowing machine and then a few arm weights. Was it what I wanted ? no. I wanted to be on the treadmill for an easy 5k. Or even on the elliptical for 30 minutes. But, those things aren't an option, so I need to be thankful and appreciative of what I AM able to do. And I am :)

Here's today's Jillian work out... I love plyo anything... and I love squats :)

I did get to do the chest press and the kick backs and the dips !

For a future workout for me :)

Saturday, January 16, 2010

Warm Up/Prep

5 minutes

Circuit 1

1 ) Dumbbell Chest Press 3 sets of 15 Strengthen your shoulders and your chest in one move!

2 ) King Squat 3 sets of 15 The king squat develops core strength to maintain balance as well as to improve flexibility and overall leg strength.

3 ) Jumping Jacks 3 sets of 1 2 minutes This is an excellent form of cardio that you can perform anywhere.

Circuit 2

1 ) Plyo Push-Up 3 sets of 15 The plyometric push-up builds muscle by adding resistance to the regular push-up.

2 ) Jumping Squat 3 sets of 15 The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.

Circuit 3

1 ) Bench Dip 3 sets of 15 Use a chair or a bench, and your own body weight, to work your triceps.

2 ) Step Plyos 3 sets of 15 Step up for more shapely quads and thighs.

Circuit 4

1 ) Reverse-Grip Shoulder Press 3 sets of 15 This shoulder press variation does work your entire shoulder, but it specifically targets the anterior or front head of the muscle.

2 ) Weighted Crunch 3 sets of 15 The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth.

3 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere.

Circuit 5

1 ) Triceps Kickbacks 3 sets of 15 Isolate your triceps and say goodbye to flabby arms.

2 ) Double Crunch 3 sets of 15 The double crunch targets your entire rectus abdominus. It is very difficult but very effective.

3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.

Cool Down

5 minutes

Lime Chicken

Anything with lime ... I'm in for... from Jillian's site

LIME JALAPEÑO CHICKEN

Ingredients 1/4 cup(s) lime juice 2 tablespoon oil, canola 1 tablespoon vinegar, white 1 teaspoon cumin, ground 1/4 teaspoon salt 1 pepper(s), jalapeno, sliced 1 1/4 pounds chicken, breast, boneless, skinless, tenders removed Preparation Whisk lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno. Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight. Preheat grill to high heat. Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Let cool slightly; thinly slice crosswise. Serve warm or chilled. To make ahead: Marinate chicken in the refrigerator for up to 1 day and/or refrigerate cooked chicken for up to 1 day. Slice just before serving.

About This Recipe Prep Time: 1 h Cook Time: 10 mins Total Time: 1 h 10 mins Serving(s) Most Popular Nutrition Facts Amount Per Serving Calories: 71 Total Fat: 2 g Saturated Fat: 0 g Cholesterol: 31 mg Sodium: 46 mg Total Carbohydrate: 1 g Dietary Fiber: 0 g Protein: 11 g