Personal Training
Giveaway Winner, New Recipes, New Workout, LIFE!
Heyyyy! How are you all doing?
Hopefully you all had a chance to check out the foam rolling video I posted the other day to learn proper technique for some of the movements that I use it for. If you haven’t tried it out yourself, take a peek!
Now first I want to annouce the winner of the great giveaway that I posted last week. The giveaway winner will win a FREE pain relief program from the amazing Myoforce/Perfect Postures studio from Aaron Brooks. Like I mentioned in the previous post, all of the programs, upon purchase (or in this case WINNING) are completely downloadable in PDF format so you will get it right away!
The WINNER: Melissa at Melissanibbles. Melissa…please email me at Onefitfoodie (at) Gmail (dot) com for more info on how to recieve your pain relief program. CONGRATS!
Now, what else have I been up to?
Last week I made a delicious HOMEMADE tomato sauce. I was in the mood, and not for the canned stuff. I had some time, so I basically used what I saw in the fridge and cabinets to throw together a delicious, fast sauce. Want the recipe? I will do my best, but if you know me, you know that I tend to just ‘wing it’ when it comes to some recipes. For you? I will give it a shot!
Once you DO make this sauce, I highly recommend you use it in the meat free, healthified lasagna recipe!
Onefitfoodie Tomato Sauce
Yields: Lots (you will have leftovers to freeze!)
Ingredients:
- 1 16 oz can crushed tomato in its juice (I used organic crushed tomatoes from Whole Foods)
- 2 T tomato paste
- 4-5 cloves fresh garlic, crushed or chopped
- 1-2 T oil of choice (I used coconut, but you can use olive oil etc)
- 1 small white onion
- 2 C chopped celery
- 2 C chopped zucchini
- 1 large handful of mushrooms
- 1 C chopped summer squash
- 2 T italian seasoning
- 2 T FRESH basil, chopped
- 4 bay leaves
- 2 C vegetable or chicken broth (I used low sodium vegetable broth)
- water to desired consistancy
- Salt and pepper to taste
Directions:
- Heat a large quart pot over medium heat. Place oil of choice in the pot followed by the chopped onion. After about 5 minutes (slightly soft and golden brown) throw in the chopped garlic, celery, squash and mushrooms. Cover and let cook down until vegetables become soft (about 8-10 minutes)
- Add in the crushed tomatoes, tomato paste, italian seasoning, bay leaves broth, water (if desired but I wait until the end to see the thickness and then add the water AFTERwards)
- Let simmer for about 30 minutes.
- Add in fresh basil and stir. Let simmer for an additional 20 minutes.
- Add salt and pepper to taste. ENJOY!
I also whipped up another batch of my basil balsamic roasted veggies (this time made with brussels sprouts, onions and cabbage) I like to cook up a BIG batch and then keep them cold in the fridge, using them throughout the week on various salad, dinners, lunch dishes.
I made some salmon. Very basic but very delicious. I marinated it in some soy sauce with ground ginger and dijon mustard (spread on top of the fish before placing in the oven) I have been craving salmon lately and enjoy it roasted, grilled and also smoked salmon!
I also have been doing my fair share of this. Wining and dining.
I also threw together this super easy chicken dish which at first sounded quite strange, but again I looked in my fridge and wanted to use what I had on hand!
Coconut Soy Basil Marinated Chicken
Ingredients:
- 1.5 lb chicken breasts
- 1 T coconut oil
- 1 sliced red onion
- 2-3 T FRESH basil
- 1/4 C soy sauce
Directions
- I combined all above ingredients in a ziploc bag. Placed the chicken in the bag and let it sit overnight.
- Roasted it in the oven for about 30 minutes at 350 degrees
I got a new PR playing a stranger on Words with Friends…142 points! WOOHOOO
I discovered and fell in love with a new favorite food and incorporated into a new favorite snack.
The food: Brown Rice Tortillas. I got these at Trader Joes but I am sure you can find them at Whole Foods or even at a local supermarket. These tortillas are a bit ‘tougher’ than traditional Whole Wheat ones. They don’t tend to roll up as well as the Whole Wheat, so I wouldn’t suggesting making a wrap with them BUT, I decided to toast it up one day and it became an amazing cracker-like snack!
The snack: Plain Greek yogurt mixed with 1 T protein powder (I used chocolate) 5 drops of stevia. Mix that all up and serve with a toasted Brown Rice Tortilla
How to eat: Im a dunker, but you could also sspread the yogurt on the tortilla and eat it like a pizza!
I went to a HIP HOP YOGA class with a friend today! Thes studio is called Sweat and Soul Yoga I had no idea what to expect but it was fun! It was basically a power yoga class with an amazing hip hop/dance playlist. The great thing about this company is that they post their playlists of every class on their Facebook Page (you can view after you ‘like it’ The tunes were great and made the class fly by
Oh and workouts…I have a good one for you!
THE 10×10 WORKOUT
This workout consists of 10 different exercises. Your job? Go through the 10 exercises 10 times through for a total of 100 reps. Yeah GET IT!!!!
This is certainly more of an advanced workout, so feel free to set a goal of going through the giant set only 4 or 5 times to start…work your way up to 10!
Make sure you are properly warmed up before this workout.
Complete the exercises 1-10 with no break and then take a big break at the end (about 1 minute)
- Squat Press: Begin in a squat position, weights on shoulders. Squat down and as you come up perform a shoulder press upward, keeping the core engaged
- Burpee/Floor Jack: Perform a burpee at at the bottom of the movement, when you are in a high plank, perform a floor jack. Shoot the legs back towards your hands and jump up!
- Stability Ball Knee ins: Feet on ball, hands on ground, use your core to roll your your knees toward your chest
- High plank front raise (use LIGHT weights or no weights) (10 each side)
- TRX Back rows OR Cable Back Rows
- Jump Squats-Wide and Narrow: Perform a wide jump squat, then feet together, narrow jump squat and that is ONE rep.
- Bench Hop Overs (10 each side)
- Push up/knee to elbow: Perform a push up and at the top altnernate bringing right knee to right elbow. Then do the same on the left (10 each side)
- Burpee/Row Combo : Perform a burpee (hands on dumbbells on the ground) When you shoot your feet out, in that solid high plank, perform a row on each side. Proceed to jump your feet towards your hands and jump up (you can bring the weights with you or not!)
- Wall sit with leg extension: Perform a wall sit and alternate sticking one leg out in front of you (10 each side)
What workouts have you been enjoying lately?
What is one new item/food/experience/recipe/book you have tried this year?
