Total Body Heavy Lift

Today was my first day back in the gym with my trusty spotter AKA husband.  My husband is by far my favorite lifting partner.  (Well he's my favorite a lot of things!)  For the past 3 months he's had a different training schedule than me and I've been suffering from injuries.  We've both struggled with motivation and consistency.

Today though I felt our 'magic.'  It's amazing what having a great partner will do to reinvigorate a workout.  We chatted in the kitchen to develop our plan.  We had to compromise but it was a good one. We decided since we are going on vacation mid-week we would lift heavy today total body, then do boot camp style total body cardio rate workouts the rest of the week along with one cardio day.  (My argument is I didn't want to be sore on the plane.)

We finished our warm up and did a great program.  I'll include the program along with my weights below for those that are interested.  As always, these are my weights and I only lift this heavy with a spotter.  Make sure you're lifting safe and at your fitness level.

Warm up for 5 minutes on the elliptical then rhythmic limbering.

Chest press
Warm up with the bar 4 reps
1st set: 95#
2nd set: 105#
3rd set: 115#

I was ecstatic that I hit that 115 for my 3rd set.  That's where I ended 6 months ago and I've very proud that I haven't 'lost' any strength.  I can't wait to get some serious build on this month.

Seated Row
Warm up 4 push ups
3 sets: 180# 6 reps

I felt I could go up in weight here, I've done more than this as a previous max, but with my back injury I was going a bit easy on myself.  It was nice to have a spot watching my form.  No pain!  YAY!!

Straight Leg Dead Lift
3 sets: 135

Again, this is far from my max lift, but I'm still being aware of my lower back injury.  Again, no pain so I'm feeling confident!

Lat Pull Down
3 sets: 100# wide hand position

Again, I could have done more, but want to see how everything works with the back injury.  Right now I'm feeling confident and during next weeks total body heavy lift I'll go up in weight with confidence.

Bent Over Dumbbell Shoulder Fly
1st Set: 15#
2nd set 20#
3rd set 20#  (failed on the 5th rep, but took a 20 second recovery break and got my last rep.)

I've always struggled to develop my rear shoulders.  I have very strong delts but the are unbalanced. A goal for this training period is to equalize my front and rear delts.

I finished with a 15 minute HIIT style workout on the elliptical.  
3 minute warm up
2 minute RPE 7
3 minute RPE 5 
1 minute RPE 9
2 minute RPE 5
1 minute RPE 9
1 minute RPE 5
1 minute RPE 7
1 minute recovery cool down.

Stretch and plank


Overall it was a great day back in the gym with my favorite person.  We laughed a little and played a little.  It's nice to get a quick kiss or a high 5 after a good lift.  Likely others hate our little PDA moments but I could care less.  My husband and I are really lucky, we love each other, support each other, and have shared interests.  I'm totally proud to give him a quick peck after a good lift.  The weight room could use some love in it!!!

Much love to everyone and enjoy your holiday!

Snow Day Supper; Mediterranean Sirloin

Well we had an incredible first week in March.  It was beautiful!  The temps got up into the 50's and even the low 60's!  I was able to run 3 days without fear of slipping on ice or being soaked by the rain. Oskar had a wonderful time running with me and has turned into a pretty amazing running partner.



This was taken about a mile from my house going up a challenging hill.  (Challenging for me, cake for Oskar.)  I really have been enjoying running with my pup.  He has constant energy and willingness.  When I get tired or want to slow down or walk his boundless energy and enjoyment of the run keeps me smiling and running onward.

Unfortunately, the fickle weather turned and then next week we had temperatures below zero and over a foot of snow fell in one day!  We were snowed in at the house I had to use some creativity to come up with a healthy dinner to keep us on program.

I was lucky to have some lean sirloin in the freezer, some left over jarred kalamata olives and jar of roasted red peppers.  I also had a few bits of left over feta crumbles.  I pounded out the sirloin about a 1/4 inch thick.  I chopped up the olives peppers and combined with the cheese.  I then portioned out 3 strips of steak and rolled the cheese mixture into the steak curling up the edges and securing with a toothpick.  I seared the steak on high heat and then put it in a pre-heated oven to 350* for about 15 minutes.  The result was a really delicious easy to make meal that we enjoyed with some frozen peas and mashed sweet potato.

 

I'm super hopeful that the weather improves!  They say March comes in like a lion and leaves like a lamb.... I'm ready for some lamb weather!

Buffalo Chicken Salad

I recently subscribed to Eating Well Magazine.  Much to my surprise and delight my husband found a recipe that he was willing to try.  He thought it looked so good, he decided to make it himself for us to share at dinner. 

It was a hit!  I loved it and so did he.  It’s easy breezy to make, can be done in less than 30 minutes and meets our calorie goals for dinner.  I think this one is going to be part of his regular rotation.  I hope you enjoy it at your table as well.

INGREDIENTS

• 1/2 cup crumbled reduced-fat blue cheese plus 1/4 cup, divided
• 6 tablespoons buttermilk
• 4 teaspoons red-wine vinegar, divided
• 1/4 teaspoon freshly ground pepper, divided
• 1 pound boneless, skinless chicken breast, cut into 3/4-inch pieces
• 2 tablespoons all-purpose flour
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons hot sauce, such as Frank’s Red Hot
• 8 cups chopped romaine lettuce
• 3 large carrots, chopped
• 3 large stalks celery, chopped
• 1 large cucumber, peeled, seeded and chopped

PREPARATION

1. Combine 1/2 cup blue cheese in a small bowl with buttermilk, 2 teaspoons vinegar and 1/8 teaspoon pepper; mix well, mashing slightly with a fork. Set aside.
2. Place chicken in another bowl; sprinkle with flour and the remaining 1/8 teaspoon pepper and toss until coated.
3. Heat oil in a large nonstick skillet over medium-high heat until very hot. Add the chicken and cook, turning occasionally, until just cooked through, 6 to 7 minutes. Stir in hot sauce and the remaining 2 teaspoons vinegar and cook, stirring often, until the chicken is coated, about 1 minute.
4. Combine lettuce, carrots, celery and cucumber in a large bowl; add the reserved dressing and toss to coat. Divide the salad among 4 plates and top each with an equal portion of chicken and 1 tablespoon each of the reserved blue cheese.

NUTRITION

Per serving: 291 calories; 11 g fat ( 4 g sat , 4 g mono ); 75 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 32 g protein; 5 g fiber; 607 mg sodium; 832 mg potassium.

Nutrition Bonus: Vitamin A (350% daily value), Folate (44% dv), Vitamin C (25% dv), Potassium (24% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 2 1/2 lean meat, 1 medium-fat meat, 1/2 fat