Monthly Archives: August 2012

Apricot Pineapple Smoothie Recipe

Yum!  My mouth is watering,  just thinking about this smoothie! 

  • 1/4 cup crushed pineapple
  • 1 fresh apricot, diced
  • 6 strawberries
  • 1/2 banana
  • 1 1/2 cup water
  • 1 tbsp. skim milk powder
  • 1 heaping tbsp. high- quality protein powder (optional)
  • 1 tsp. flax seed oil (optional)

In a blender, process fruit with the rest of the ingredients. Blend until thoroughly mixed and serve.

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Tuesday Morning Workout

Today’s focus….Legs and Biceps!

Don’t forget to warm up before you start to workout.

Start off with squats because they incompass the biggest muscle you will be using in this workout. Any type of squat is fine: standing squats, leg press, hack squats, smith machine, or squats holding dumbbells. Perform three to four sets of 15 to 20 reps.

Follow squats with three sets of 15-20 reps of the following leg and bicep exercises:

*Lunges
*Standing calf raises
*Barbell curls
*Alternating dumbbell bicep curls–curl one arm at a time
*Bicep cable curls–arms should be shoulder height and curl cable toward your head.

Complete workout with 20 to 60 minutes of cardiovascular exercise.

Enjoy!! 🙂

Monday Workout-…

Monday Workout- Chest and Triceps

Chest
Exercise

Dumbbell Bench Press

Incline Bench Press

Cable Crossovers

Triceps

Exercise 
Close Grip Bench Press

Lying Tricep Extension

Rope Pulldowns

Notes
When I really want to push myself I substitute one of the tricep exercises with some tricep dips.  Or I throw in a few push up’s.  How many reps and how many sets!?!  4 sets, 15 reps

 

Salad of the day: Pesto Kale and Cabbage Salad

It’s time to get out and pay a visit to your local farmers market!  Mmmm, fresh veggies galore!!  Tired of your boring old salad!? Give this recipe a try:

Ingredients

  • 1 cup Walnuts
  • 1 1/2 cups Kale
  • 1/4 cup Pesto Sauce
  • 1 cup White Wine Vinegar
  • 2 cups Red Cabbage

Directions:

Place walnuts in a pan over medium low heat and toast for 5-8 minutes, stirring often. Rinse kale well, drain to dry, and remove the ribs. (To remove the ribs, lay the leaf face down on a cutting board and slice along the middle stem sothat you are left with two leaves and the stem). Chop into small pieces and place in a large bowl. Mix pesto sauce and vinegar together. Toss red cabbage with kale, drizzle with pesto mixture, and toss in walnuts. Add sea salt and pepper. Let stand at room temperature for 1 hour before serving.

Makes 12 servings