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

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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

12:30pm WorkOUT Of Comfort Zone (Cool workout provided)

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After venturing into many gyms, I learned they all have that one “area” typically far to the back that I like to think of as “Never Ever Land.” It’s the spot where the beefiest of men congregate to pump some iron. All of them have a spotter and grunting is heard whether you want to or not. Can you see it now? Planet Fitness may say they are showcasing “gymtimidation” but I just think of it as general “discomfort.” Who wants to pick up 15-lb weights when the guy next to you us lifting just as much as you weigh?

Last week, however, I learned that this wonderland of heavy weights is the only place where I can truly improve myself. From the smith machine, to the weight bars – If I want to improve myself, I’m going to need to get out of my comfort zone – judgement or not.

 

I found a 12 week workout program online that forced me to try something new and to be honest, I’m already feeling a difference in my body’s tone. Here’s the workout so you can try it for yourself after work! You’ll feel it in your shoulders, triceps and biceps – I promise.

Bench Press 3×8-12

Bent Over Row 3×8-12

Dumbell Shoulder Press 3×8-12

Lying Tricep Extention 3-8×12

Barbell Curl or Dumbell Curl 3×8-12

It also doesn’t hurt to rock a Deadmau5 shirt at the gym.

 

PS Reppin’ Deadmau5 at the gym…got a lot of compliments:

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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!

Chicken in Olive Oil

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

Chicken on 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: 

Chicken tomatoes and spinach recipe

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

-Jordana