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)

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. 

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. 

 

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

 

6:30pm: Is your workout like your relationship? Get ON IT (Fat burning workout provided)

We see it all over the news – divorce, split-ups, general  frustrations. Once you get into a rut, the magic is lost.  Workouts work the same way. By repeating the same elliptical workout and the same 5-mile run – the weight loss magic is lost. The purpose of intervals is to confuse our bodies by mixing high-intensity movement and a much slower, easy-going pace. Aside from interval training, there are many ways to confuse your muscles, which will in turn result in more fat-loss and more muscle tone.

This workout circuit will take your workout to new heights!

Warm Up (Repeat two times)

High Knees (:30)

Butt Kicks (:30)

Squat Jumps (:30)

Set  1 (Repeat 2x for a total of four minutes)

Frog Jumps (1 min)

Alternating Lateral Lunge (1 min)

(Run laps OR Run on treadmill)

Set 2 (Repeat 2x for a total of four minutes)

Pushups off a box or bench (alternate: pushup to left side, pushup to middle, pushup to right side) (1  minute)

Jump Squats with weights (1 minute)

(Run laps or run on treadmill)

Set 3 (Repeat 2x for a  total of four minutes)

Ab leg climb (1 minute)

Russian twist (1 minute)

Set 4 (Repeat 2x for a total of four minutes)

Travel burpees (1 minute)

180 twists (1 minute)

Finish It Off:

50 Sit Ups

50 Mountain Climbers

50 Plyo Lunges

And you’re done!

Have a great day guys. I’d appreciate comments and suggestions 🙂

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

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.

• 5-10 minute run on treadmill (alternate  medium to high speed intervals)
• Dips – (3×8-12)
• 30 seconds of high knees
• Lat pull down (3×8-12)
• Mountain climbers
• Dumbbell lateral raise (3×8-12)
• 30 seconds of burpees
• Tricep pulley pushdown (you can do a lying tricep extention if limited on equipment) (3×8-12)
• 30 seconds of plyo lunges
• Cable bicep curl (3×8-12)

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

-Jordana

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

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!

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

Jordana

6:30 am: A little Bit Of This, A Little Bit Of That Total Body Workout

Waking up is not easy – or at least it shouldn’t be. However after four weeks of waking up at 5:45 am for bootcamp, sleeping in isn’t easy anymore. My body has found its way into a early bird system…lucky me! Rather than hopping back into bed, I toss and turn until I find my way, restlessly, into the gym at my apartment complex. It’s weird to think that my body can itch for the opportunity to workout when so many are still asleep! Since I have to be at work at 8am, this morning’s gym session would be a quick one. With little to no time for the warm-up run I desire, I designed a personal workout that would start with quick cardio moves followed by a short and effective total body circuit. 

The Warm Up – 

• 5 minutes on either a treadmill or elliptical
• 2 minutes alternating jumping jacks and squats
• 30 seconds pushups
• 30 seconds high knees

The Circuit – 

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

• 360 degree lunges – using 5-10 lb weights, lunge forward, to the right, to the back and to the left. Switch sides. 
• Squat jumps 

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

• Tricep dips off bench
• Shoulder raises to the front and to the side

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

• Russian twists (see here)
• Toe touches (see here) 

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

• Deadlifts
  
• Reverse dumbell fly

Finish It Off – 

• 1 minute mountain climbers
• 1 minute toe touches
• 1 minute mountain climbers
• 1 minute toe touches
• 1 minute plank

 

Sunday 4pm: Rev-Up Your Metabolism With This Healthy Chicken Recipe!

Looking at the week ahead, I can already tell cooking is NOT on the agenda. This month, my friend and I agreed to start a 28-day 6:40 am bootcamp. Despite seeing amazing results, and being able to finally do 20 pushups in a row – it’s been a long and tiresome week. While burpees, jump squats and plyo lunges provide ample energy to make it through the day, I rarely make it home before 8pm! By packing a homemade dinner to-go, I remain nourished and energized throughout the later hours of the evening. 

Power foods are one way I speed up my metabolism through the evening. Spinach, tomatoes and extra-virgin olive oil are a few of my go-to ingredients for their exceptional nutritional value and added benefits. High-fiber, high nutrient spinach is a wonder food on it’s own, yet when paired with antioxidant rich tomatoes and the healthy monosaturated fats in olive oil – you have a delicious, healthy food combination! According to TheDailyBeast.com, Greeks consume more tomatoes and olive oil than anyone else and they have higher life expectancies than Americans! 

Using these ingredients, I’ve created a recipe that you can pack away and enjoy later in the workday. 

You’ll need: 

• 1/2 cup grape tomatoes, sliced in half
• About 4 tablespoons extra virgin olive oil
• 1 1/2 lbs of chicken breasts
• 1/2 a bag of Spinach
• 1/2 cup Feta (if you prefer)
• About 1 tbs of Italian seasoning (or a combination of oregano, rosemary, parsley, sage, thyme)
• 1/4 tsp sea salt
• a pinch of pepper

Add about 2 tbs of olive oil to the bottom of your pan or skillet. There should be enough to cover the bottom of the pan. Sprinkle chicken with italian seasoning, pepper and salt then add to the pan. Simmer for about 5 minutes on each side until it is golden brown. If you’re impatient like me, cut the chicken into chunks to save on time!

When the chicken is prepared to your desire, remove and reserve it on a plate.

Add extra olive oil to the pan and add about 1-2 cloves of garlic. Spread garlic around the pan and add tomatoes and spinach. It should start smelling delicious by now if not already! Although it may look like A LOT of spinach, it will reduce in minutes (I promise). Allow the spinach to cook until wilted and place the tomato/spinach mixture on top of the chicken. If you have feta, now is the time to add it. Yours truly forgot the ingredient while shopping at Publix during Super Bowl Sunday. 

Here’s the finished product: 

Please comment and let me know what you think. Have a great weekend!

-Jordana

 

4pm Sunday: Prepare a healthy chicken dish the whole family (should) love

Last weekend, I made a trip back home to Tampa to visit some family and friends. It was a busy but fun weekend which included Gasparilla, 3-mile runs, car washes and tennis. By 2pm on Sunday, I felt like an 80-year-old lady! All I wanted to do was sleep. Yet with no family dinner plans in the making, I sought out to find a healthy meal.

I searched for a healthy recipe that would serve my large family of seven and eventually came across this DELICIOUS Chicken & Sun-Dried Tomato Orzo dish from Eating Well. This simple recipe only took 30 minutes to make and when the recipe was doubled, there were plenty of leftovers for the beginning of the week. The directions were easy to follow – the only change I made was the cooking method for the sauce. I boiled the tomato puree in a large saucepan, then added the orzo and let it simmer. I topped the chicken with the orzo mix and sprinkled Romano cheese on top.

This recipe was brother, sister, parents AND boyfriend approved. Even a couple of family members couldn’t believe it was “healthy.” Family members can add extra cheese if they prefer.

You can find the recipe on the Eating Well website here:

If you prepare this dish, let me know how it turns out!

-Jordana

8pm: Try A Yoga Class. Get Back To It!

Last week, I let my slowly deteriorating health take over my lifestyle.  Yet after close to one week of non-existent workouts, I wasn’t going to let my sickness overpower my mind and body. I wanted to get back on the grind. But how? For those of you who want to get back into workouts without the high-intensity, overpowering classes and runs – consider yoga classes on a regular basis.

After attending multiple classes at Orlando Power Yoga, I was overwhelmed with the happiness and optimism that escaped me the week prior. I learned that regardless of time off, my body was still able to perform every position called by the instructor with no rest. Not to mention the class felt ten times more rewarding after the longer break!

I’m not a yogi, but when it comes to power yoga, I know the basics. I started attending hot yoga (Bikram) about a year ago yet I fell in love with the practice. After relocating to another area in Orlando in August, I started power yoga. I assure you, anyone can participate as long as they are willing!

I’ve had my share of speed-ups and recoveries. Long runs, only to injure myself and start from scratch. We all build up endurance and strength after months or even years of training but once there’s a major life event or sickness, it’s difficult to start back up again. I didn’t want to feel that hopeless feeling of not being where I used to be. Yet with yoga it seems like something sticks in your memory, allowing you to jump right back to where you were before.

What do you think? Please comment and let me know if you’ve shared my experience or have something to add.

-Jordana

1pm: Know When To Recover And Stop Workouts

The flu season is here and thankfully, I don’t quite have it yet. Yet I did see my fair share of those infected this weekend as I dragged myself into the Walgreens Walk-In clinic with a hot head and a sore throat. At 12pm I was number eight in line to see a nurse practitioner- meaning I’d be seen close to 4-5pm. Thankfully, I found another nearby clinic and was seen around 1:30 ( I can’t believe how many people are sick this time of year!).  I made it out ok with an upper respiratory infection and an ear infection and I was fine knowing it could be way worse.

But none of that matters. What does matter is that I’m learning to properly relax and take care of myself and my body.

If you’re like me, you never slow-down. It’s difficult. It’s like placing a jar of candy in front of a child and telling them they can’t have any. Rest is an important element to recovery. You can work and put in 50% effort each day, but until you relax, you will never get back to 100%.

Over the weekend, I made the following changes:

• Extra water- Before I was drinking less than a bottle a day
• Healthy foods- Added blueberries, greek yogurt, toasted turkey and cheese sandwiches, apples
• Soup! Shout-out to Annie’s lower-sodium Minestrone, one of the ONLY store-bought soups I enjoy
• Hot Tea – Currently sipping on some Celestial Seasonings Raspberry Zinger
• Tylenol as needed
• ZERO workouts. That’s right- I went there.

 It was difficult to let go of workouts, my “stress-reliever” but I know it’s necessary to heal. I’m giving this relaxation thing all my effort so I hope it works. For all my blogging friends and followers – take a moment, be thankful for what you’ve accomplished, know when your body needs to recover and just breathe.