Personal Training
BBB Chicken + Crunchless Abs
You know what Wednesday Is? HUMP day? (Glee from last night, anyone?) ok moving on. I want to pick up where I left off from yesterday. I recived some goodies from iherb (using a $5 coupon, thanks Averie!!) I got this great probiotic drink that got great reviews (flavor wise)
I took a nice 2 T shot of the apple strawberry goodness. It was very good indeed! Tasted like sweet juice!
I got some great protein powder samples from the lovely people at 4 Ever Fit I got 4 flavors: (1) Cranrazz (2) Black Raspberry (3) Tropical Mango (4) Strawberry Kiwi
FRUIT BLAST™ the ISOLATE delivers the highest Branched-Chain Amino Acid (BCAA) profile and is rapidly absorbed for powerful and effective lean muscle gain. Each serving contains 23-26 grams of protein, ZERO trans fat and no added carbohydrates. It’s perfect for any low-carb diet plan.
- BUILD LEAN MUSCLE
- BEST TASTING PROTEIN AVAILABLE
- ASPARTAME FREE (ONLY SUCRALOSE)
- MIXES INSTANTLY
- NO LACTOSE
I decided to use the Cranrazz to make an afternoon protein shake since it was SO hot in my apartment
- 1 C Plain Kefir
- 1 Packet Cranrazz 4 Ever Fit Protein powder
- Handful frozen berries
- Water/ice
you KNOW I topped it with whipped cream. Loved this! It wasn’t sweet at all. It had a strong cranberry flavor.
NEW CHICKEN RECIPE for dinner!
Placed the raw chicken in a baking dish with 1/2 C chicken broth and 1/4 C balsamic vinegar, chopped fresh basil and grape tomatoes
I also cooked up some Kale!
Cooked kale.
I made a topping for the kale. I cooked it in a pan with some olive oil spray and then when it was almost done, poured this sauce on top. I topped it all with NOOCH when it was on my plate
- balsamic vinegar
- dijon mustard
- honey
- garlic powder
I LOVED this dish. It was so easy to make and super juicy
Balsamic Basil Baked Chicken Breast
Ingredients
- 1-1 1/4 lb chicken breast
- 1/2 C chicken or veggie broth
- 1/4 C Balsamic Vinegar
- 1 C cherry or grape tomatoes
- 3 TBSP Chopped FRESH basil (Fresh makes a huge difference)
Method
- Place chicken in a sprayed baking dish.
- Preheat oven to 400 degrees
- Pour the broth, vinegar over the chicken
- Place the tomatoes ontop of the chicken
- Spinkle the chicken with the fresh basil
- Bake at 400 for about 25 minutes or until chicken is fully cooked
Fro Yo for dessert. Edy’s slow churned cookies n cream & Vanilla with fresh bluberries and whipped cream
Summer time=Fro yo time
—–
I made STOVE TOP oats this morning. This was the best bowl of oatmeal I have had in a LONG time. Stove top makes a huge difference!
- 1/2 C oats
- 1/4 C almond milk
- 1 1/2 C water
- 1 T chia seeds
- Cinnamon
- dash of nutmeg <----- Makes such a difference!!
- 1 scoop Sun Warrior Protein Powder
- 1/2 Banana (added toward the end)
- 2 diced strawberries
- fresh blueberries
- roasted almonds
Toward the end, when the oats were almost done, I added the bananas, strawberries and protein powder. Stir stir stir
Topped with fresh blueberries. This was a thick, voluminous bowl!
I added some roasted almonds as well. This held me over until lunch, no snack needed….SWEET!
For lunch I made a killer wrap. I used fresh arugula, some grape tomatoes, dijon mustard, laughing cow and a Food For Life smushed veggie burger.
I love these veggie burgers. That smoky flavor was JUST what I wanted!
On the side, I had a simple salad with romaine, shrooms, baby carrots, corn, eddamame, cukes and salsa as the dressing
Post Insanity, sweaty Naomi. Kicked. My. Butt. But still loving my new shoes!!
Some stats for ya. The workout was 48 minutes total today. It was Max Cardio Conditioning
Some afternoon snackage (after insanity I had some protein powder in skim milk) I had this about an hour later
Dinner was leftovers! I cooked up some Carba Nada Pasta, left over Balsamic Basil Baked chicken and some tomato sauce
I added some broc to the meal to bring in my veggie quota for the day and topped it with 1 TBSP of nooch
A guy I work with just got back from Hawaii and brought me back some 100% Kona Coffee!! I can’t wait to try it!
WORKOUT INFO!
You don’t need to do endless crunches to work your abs! Since starting INSANITY, my whole core area has gotten much slimmer and I can actually see abs! I also have not performed one crunch in over a month and a half! There are a number of exercises you can perform that will recruit all of the muscle fibers deep within the tissue without requiring any type of crunching action.
1. Chop Squats: Squat with arms overhead. As you stand rotate torso and quickly swing arms down toward hips as you squat down. To add even more resistance, hold a 6lb medicine ball or dumbbell in your hands
2. Push up with a Twist: Get in perfect push up position, hands directly under your shoulders. Perform a push up and as you come up, raise one arm out to the side and roll into a side plank. Push up again, and repeat on the other side
3. Lunge with a crunch: Place your hands behind your head. As you lunge out with one leg, draw your opposite shoulder toward your front (lunged out) knee for an oblique crunch. Bring that leg in and repeat the same movement on the other leg.
4. Single Arm Back row with Rotation: Bend over with your knees slightly bent, back is flat. With your left hand, row the dumbbells up, squeezing your back muscles. As you come up, rotate your core and torso to the left. Drop that weight back down, and repeat the same movement with the right arm
5. Side Leg Raises: Get yourself in a side plank position with your feet stacked and elbow forming a 90 degree angle on the mat underneath you. Once you’ve found your balance, proceed to lift the leg closest to the ceiling up and down performing side leg lifts. To increase the challenge, bring the leg forward and back as well; however, be absolutely sure you maintain the straight spinal column position.
- Do you like exercises that incorporate your CORE? Whats your favorite?
- Favorite pasta dish
- Do you like sweating while working out or prefer to have a nice ‘glow’
