Category Archives: Recipes

Thoughts on workouts and a yummy steak rub recipe

So I’m playing with a couple ideas… #1 getting my yoga teaching certification and #2 possibly my CrossFit Level 1 certification.  I was thinking the other day while I was doing a workout in my garage about how far I’ve come in the past 5 years.  Going from workouts that were just walking on a treadmill, to workout videos (I used to love Debbie Siebers Slim in 6), to being introduced to CrossFit in Park City (by who is now one of the most well known CrossFit athletes in the US), to some P90X, to workouts with my trainer David, to running, to spin, to hot yoga, to crazy Army workouts, to P90X2, etc, etc.  The reason I started thinking about it was because I’m headed to Utah next week for spring break and would love to workout at the CrossFit gym there.  The last time I was there, I couldn’t do a box jump (barely could on the small box), I couldn’t do a pull-up (without a LOT of assistance), and I couldn’t lift what I can now.  However, IT DIDN’T MATTER, because I still loved it!  Don’t get me wrong though cause I’m totally happy that I can now do box jumps on a 24″ box!  But it was just cool to think about the difference I’ve made in my health and fitness.  I don’t feel like I’m a total workout or dieting freak though.  I don’t hang out at the gym for fun.  If I don’t feel like working out I don’t, I always listen to my body.  If I want to eat an entire bag of starburst jelly beans in one day, I do (1000 calories…true story, it happened)!  I finally feel comfortable in my own skin and just relaxed about my eating and my workouts like I never used to be.

I thought it would be fun to blog my workouts and give possibilities for scaling it down (it will also be nice to have them all in one spot).  However, I am not a trainer and some of these moves require knowledge of how to do them so you don’t hurt yourself.  You can google the moves and watch videos on how to do them, but please don’t attempt something you have no idea how to do.

The thing I like about the Cedar Park CrossFit gym is that they have a warm-up all set out and a strength move (which allows you to work on form and build weight) and then a Workout of the Day (WOD).

Workout 3/6

Warm-up exercises:

6 each- walking lunges, leg cradles, hand walks, pvc pipe arm circles (could use a broom or just do arm circles), press ups

10 each- burpees, jumping jacks, high knees, butt kicks, bottom squat hold (1min first round, :30 second), squats, push-ups

Strength- Push jerks (basically a press up of weight while standing up from your shoulders to overhead) 3-3-3-3 (4 sets of 3 reps) my weight (mw) was 65, 65, 75, 75, then one set of reverse shoulder to overhead so starting at the top and coming down slowly on a 4-count 8-12 reps mw 65.

*You can modify with weight and by just using dumbbells instead of a bar.

WOD- 15 clean and jerks then 3 rounds of 12 burpee box jumps (do a burpee on one side of the box then jump up on it and down the other side burpee on that side jump up on box, etc), 14 kettle bell swings, 16 sit-ups

*Modify burpee box jumps by doing modified burpees and stepping up on the box, modify kettle bell swings by using a dumbbell.

Here are some pics from a local competition I did with my friend Danielle.  The workout was 1 min sled push (with 45lb weight), 1 min clean (65lb), 1 min box jumps, 1 min squat thrusters (55lb), 1 min rest for 20 min.  It kicked my trash.

Clean

Box Jump

 Squat Thruster

 

STEAK RUB RECIPE

I love to use this on flank steak, but it’s good on any type of steak!

Montreal Steak Seasoning

Lawry’s Seasoning (red cap)

Garlic Salt

Onion Powder

I just sprinkle each of these all over both sides of the meat and rub it in.  Sear your meat on high first and then finish cooking on medium to seal in the juices.  I also like to wrap it in foil right off the grill or out of the pan and let it sit for a few minutes before cutting (it will continue to cook while in the foil so make sure it’s not quite down when you take it off).  Cut against the grain!  Thanks to my sister Michelle and her hubby Marcus for the cooking technique!

 

Sweet and Spicy Crockpot Chicken

So this recipe was completely random and actually turned out to be pretty good.  My son Cole loved it way more than I did and has eaten it as leftovers for the past 2 nights!!  The measurements are an approximation cause I didn’t really measure 😉  If I make it again, I will probably experiment with the ratios and add less teriyaki sauce and more pepper jelly and maybe some chili sauce.  Oh the possibilities!

Ingredients:

2 frozen or thawed chicken breasts

1 C teriyaki sauce

1/4 C pepper jelly

3-4 cloves of garlic

Put everything in the crockpot.  Cook on low for 4-6 hours.  30 minutes prior to serving take out and shred chicken then place back in crock pot.  Makes about 3 cups.  Serve warm over rice or with veggies.  I also put it in a salad cold the next day for a delicious chicken salad!

Serving size 1/2C = 3PP.

photo 4

Butternut Squash Pizza

I saw this idea on Roni’s Green Lite Bites site and knew I would be trying it! So glad that I did because it is really really good! :)

 

Preheat the broiler!

Slice the butternut squash into 1/2 inch thick rounds… You’ll be happy to know that you can leave the skin right where it is… no peeling required!

 

Spray the cookie sheet with Pam and place under the broiler for approx 10 mins… I watched this like a hawk so they wouldn’t burn…

 

Flip them over and smear some pizza sauce, turkey pepperoni, dash of italian seasoning and a little mozzarella cheese…

Place under the broiler for 2 or 3 mins… watch closely!

 

Now dive in to your new “not-so-guilty” pleasure! Sooo good and so satisfying! :) Thanks Roni for the awesome idea!

 

photo 5

Peanut Butter and Honey Krispy Vi-Treats

This week for me is all about preparing for the start of school. We have been “back to school” shopping all week… clothes, supplies, etc… And I have been talking to the boys a lot about improving their lunches. We are testing out some recipes that I have come across online to see if they might like them in their lunches. This is from ViSalus Recipes!

It always helps me to have everything out and ready to go…

After adding the honey and peanut butter, I microwaved it for 30 seconds and stirred….

then 30 more seconds in the microwave and stirred again…

I added 6 cups of cereal to a bowl and 2 scoops of Vi-Shake mix…. and stir…

 

Combine all ingredients until coated!

 

Press into a sprayed casserole dish and CHILL…

Enjoy! :)

 

I need more snack/lunch ideas! Got ANY???

 

photo 4

No Bake Energy Bites!

I saw this on ViSalus Recipes for N0 Bake Energy Bites and have been dying to try it!

I’m looking for healthy options to add to my boy’s lunch box this year! I’m happy to report that they LOVE them!!!

Here’s what you will need:

 

My set up…. Did I mention that I love EASY recipes… no baking required on this one! :)

 

Combine all ingredients into the bowl… and stir!

 

I used my handy dandy Pampered Chef cookie scoop… the small one…

I let them CHILL in the fridge for an hour or so…

 

 

BOOM! A quick grab and a tasty treat!

 

 

Do YOU have any great ideas to add to the lunch box this year!??!