Morning bi/back workout (when you actually wake up early)!

Do you have trouble waking up in the morning to workout? Yeah, me too. That’s why when I woke up at 6am this morning I took it as a sign that I was supposed to walk over to the complex’s gym for a quick pre-work workout!

Let me back you up with a history of my morning workouts. 

January-March: Went to 5:40/6:15am bootcamp and headed straight to work

March-Now: Hah – people workout that early?

Ever since I started kickboxing, I decided that I didn’t need to double my workouts. Now, I’m deciding that I need to push myself even harder and add more weight training to my daily routine. The morning is a great way to hit the weights in addition to my evening kickboxing/group exercise routine. 

I found the Jamie Eason LiveFit trainer and heard great reviews so I decided to give it a try. For those of you who want to incorporate more weight training in your workouts, here’s what the program has for back/bis on day 2. For each move you will do 3 sets of 12 reps with 1 minute of rest in between. If you don’t have time to complete it in the morning (like I did) – try for 2 sets of 12 – your effort is what counts! :

  • Wide Grip Lat Pulldowns
  • One arm dumbell row
  • seated cable row 
  • Underhand cable pulldowns
  • Dumbell alternative bicep curls (used 10/15 weights)
  • One arm dumbell preacher curl
  • Standing bicep cable curls 

Now I’m refreshed and ready to start my Friday. It’s amazing how a short workout can lift your mood and energize you. I hope you enjoy this workout as much as I did!

 

Happy friday 🙂

Jordana

Progress?

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Full Body Workout – Take it to the plate!

If you get off work at 5 – chances are by the time you hit the gym -it’s jam packed with those gym members: the text-on-the-machiners, the heavy grunters and the dumbell hoggers. 

According to my online resources (and experience) the gym is most packed when people get off of work around 5:30-7pm. That’s not so convenient considering I myself get off of work at that time! 

Whenever I find the gym to be very busy, I try to find workouts that require as little equipment as possible. I found this weight plate workout from Men’s Health to be very effective when modeled for females. All you need is a 10-20 lb weight plate and an open space and you’ll tone your whole body in under 20 minutes!

Move 1: Overhead Squat – Press plate overhead and stand in traditional squat position. Stand tall while squatting. That’s one rep. 

Move 2: Plate Swing – Hold the plate in front of your chest with hands on both sides of the plate. Using your waist, thrust weight overhead and back down in front of chest. 

Move 3: Upright Row: Hold plate with both hands in center in front of chest. Your chest is upright. Move plate upward as much as possible (elbows go out) – then lower plate back down. (View video here: http://www.youtube.com/watch?v=L8agsN3RfG8

Move 4: Plate press and crunch – get down into a crunch position, knees bent with feet on the ground. Then, crunch while pushing plate up at an angle. (View video here: http://www.youtube.com/watch?v=jWa3Fri_xiY)

Move 5: Around the world shoulders: Hold plate in front of chest, then circle plate in rotations around your head. (View video here: http://www.youtube.com/watch?v=0qHUUo3VJ3s)

Have a wonderful day and be well 🙂

-Jordana

6pm – Plan a Gluten-Free, Family-Friendly Sneak Attack (recipe provided)

In the gluten-free kitchen

My younger brothers and sisters had no clue what going “gluten free” meant, and neither did my father – but little did they know, they were getting a delicious taste of what it meant to eat gluten-free when I came home for a weekend visit. I like to think of it as a gluten-free sneak attack – and it’s fairly simple to pull off as long as your dinner entree is savory with a zesty kick. 

Am I a gluten-free eater? No. Have I considered going gluten-free? Yes. From research, I learned that going gluten free may help those with thyroid disorders, celiac disease or sensitive stomachs. However rather than cutting out gluten-filled foods, I learned that I can still reap the benefits simply by limiting my gluten intake and making easy substitutions. 

This lemon chicken, red bean and quinoa recipe is one of those substitutions. I knew my pasta-loving family would enjoy. 

You’ll need:

  • Chicken breast cutlets (I used about 2 lbs)
  • 2 tbs Olive oil
  • Lemon (1)
  • 1 tsp balsamic vinegar
  • 1/2 tsp dried mint 
  • Sea Salt (As much as you like)
  • Pepper (A pinch)
  • 2 tbsp Cumin 
  • 1 tsp paprika
  • Quinoa (I bought a box of rice/quinoa mix at Publix)
  • 1 small red onion
  • 2 cloves Garlic
  • 1 can red pinto beans – salt free preferred

 

Cook quinoa according to box directions. 

To prepare chicken – Pat the chicken with cumin, mint, paprika, sea salt and pepper. Add about 2 tbsp of olive oil to skillet and add chicken. Squeeze lemon over chicken and cook over medium heat (about 5 min each side). Set aside when chicken is cooked completely. 

lemon chicken

Remove chicken from pan and add more olive oil. Cook the red onion with the garlic until it has a nice brown color.

 

 Add the pinto beans and quinoa into the mixture when ready. 

Image

 

When you have a colorful mixture, add a teaspoon of balsamic vinegar to add some extra flavor. Pair mixture with chicken and dinner is served! 

I tend to eyeball ingredients when I cook, but if you have any questions on how this was prepared feel free to ask and I’ll give you some tips. I hope you and your family enjoy this delicious gluten-free recipe. 

Jordana

 

9pm – Quick but killer arm workout (I’m sick but want to inspire you!)

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While resting may seem easy, it’s always been difficult for this on-the-go girl.  So I first of all wanted to thank all of my friends who have kindly reminded me how to slow down, drink fluids and most importantly: stay in bed! While I have taken time out of the gym to heal, I haven’t stopped brainstorming short and effective workouts for you, my followers! Here’s a workout I tested recently and found to be an effective and speedy workout.

This workout will have your arms feeling stronger, leaner and more toned! Start with a 5-10 minute cardio warm-up. Be sure to alternate each strength exercise with a cardio-boosting exercise to increase calorie burn. Not challenged enough? Up the cardio exercises to 1-2 minutes! Be sure to challenge yourself.

How did it go? Be sure to let me know in the comments. PS drink lots of water!

water

-Jordana

7pm Celebrate Earth Day – Bake A Healthy Kale Inspired Recipe

earth day israel jerusalem

Happy Earth Day! As many of you have the environment in mind, I wanted to inspire you with a new green food I recently discovered at the local market: It’s fresh. It’s crunchy, and it’s all the rage with fitspo bloggers and health enthusiasts around the world – kale.

I discovered the new green when I was at the local market. A man took a heaping mound of kale and placed it in his basket when I asked how he would suggest preparing it. He suggested using it for juicing, but has seen others use it as a lettuce alternative in salads since it packs in more nutrients. I thought it was worth a try and took some home myself.

I later learned that kale was not only more nutritious, but it also had the following benefits:

  • It’s high in vitamin K – a necessity for preventing various cancers
  • It’s great for cardiovascular support and can lower cholesterol levels
  • It’s filled with fiber and sulfur and can detox your body and keep your liver healthy

And so much more!

It’s very easy to prepare and add to various dinner dishes. However, this versatile food also makes a great snacking alternative. Kale chips are growing in popularity as a healthy, low-cal alternative to potato chips and other high-carbohydrate snacks.

This Parmesan kale chip recipe from Do It Delicious is easy to make and requires ingredients you probably have sitting around at home. It requires kale, olive oil and Parmesan cheese! Simply place kale on a baking sheet and cover with olive oil, bake at 300 degrees Fahrenheit for 20-25 minutes until crisp, let cool, then sprinkle with salt and Parmesan!

kale chips from do it delicious blog

Have you ever made anything with kale? Let me know in the comments, I’d love to hear!

Jordana