Salad Dressing Recipes

Sweet garlic- oil and vinegar dressing (fromTina):

Combine in a shaker:

¼ C. Extra Virgin Olive Oil

2 T. Apple cider vinegar

Dash of garlic powder or I like a generous shake of garlic pepper

2 packets of Truvia or Stevia.

Shake well… ENJOY!

Home-Made Creamy French dressing: (modified from recipe in Oxygen Mag)

Blend all ingredients in blender:

¼ Tomato paste and  about ¼ water OR--- ½ C tomato sauce

¼ Fat Free plain Greek Yogurt

½ tsp garlic powder

1 tsp Worcestershire Sauce

1 tsp lemon juice

1 T Olive oil

1 T Red wine vinegar

1 tsp Dijon mustard

¼ tsp dried thyme

Dash of sea salt

If it is too thick just add water to reach desired consistency. 

  Both of these should be kept in the fridge. Just set them out about 20 minutes before you are ready to use them and the oil will come to room temp and be “shakable!”

Sore arms anyone!?!?!

I spend an hour a week specifically lifting arms plus some extra arms with my "garage" workouts and yoga stuff.  Yes, my "long-term" goal is to grow my arms and have the right bicep catch up to the left.  Therefore, my "short-term"goal is to get sore arms after my arm workouts!  This is sometimes a challenge as my arms are getting used to just about every variation.  I've really had fun making up new workouts to change it up.  I've also been able to up my weight some which with smaller muscles like the biceps and triceps, it's a challenge!
This particular workout I did a Triple set of Bi's "supersetted" with a Triple set of Tri's for three rounds and then one more bi and tri "supersetted" for three sets! It was fairly quick and the best news.... I was SUPER SORE the next morning (less than 24 hours),,, which that is really good because I usually don't get sore in the arms for 36-48 hours, if at all!
Remember I post the weight I lift but you may need to increase or decrease your loads.  Just keep it hard enough that you are thinking, "holy heck!" and still keeping good form!
 Here's the workout:
DO #1-6 with NO rest,,, repeat 3x
BICEP Triple Set
1. Wide grip cable curls 10 reps/60lbs
2. Dumbell alternating hammer curls 25lbs- 8 reps rest 10 secs, 8 more reps
3. Supine (lying flat on your back) cable curls 50lbs- 12reps http://www.bodytrainer.tv/en/exercise/cable_supine_curl
TRICEP Triple Set
4. Tri cable push down with short straight bar 60lbs- 10 reps http://www.bodytrainer.tv/en/exercise/cable_triceps_pushdown
5. Seated (Chair) Tri- cable extension 40lbs- 10 reps http://www.bodytrainer.tv/en/exercise/cable_triceps_extension_seated
6. DB (double- both arms at once) bent over kickbacks (bend at waist, 90degree bend, press head up against something soft to brace yourself) 8lb dumbbells- 10 reps
 THEN:
"21's Burn set" repeat 3x
Superset
Bi-
Straightbar bicep curl, 35lb bar, 7 top half, 7 bottom half, 7 full reps
Tri-
Skull crushers with 15- 20lbs Chains (or use a dumbbell if you don't have a chain) 7 bottom, 7 top, 7 full reps.

Got your tickets to the Gun show??

"Got your tickets to the gun show?" was Cory's saying when we were dating and he wanted to impress me!  (It worked, he's my inspiration!)

 I am so left handed dominant that my left arm has ALWAYS been way bigger than my right... to the point where you can obviously notice it!  when I see a picture like this it bugs me so much!  To me, it looks like two different people's arms!!! how weird!

April 2012

SSSoooo, Trainer Cory said I need to start doing more DB's to get my biceps more evened out!  It's been two months with the goal of getting my right arm caught up and ya,,, really no luck but I've been having fun "getting big arms!"

(left) May 2012

I guess I need to research getting a more symmetrical body! any ideas???

(right) July 2012

look, I got a new gym bag!! hhaaa!!! THANKS Cory! 

here's Oakley, my lean mean muscle machine after a 10 sets of 10 bi and tri workout with mommy!!    



Time for a leg workout!

Progress is slow but I am pretty pleased that I am able to keep adding more weight to my lifts and (very slowly) I am feeling stronger and stronger!  So my words of wisdom today are,,, "Add more weight!"  If it is "kinda easy" you definitely need to add some more weight!  I think that's one problem woman have is being afraid to put some weight on the bar!  No offense to anyone but ya know those gals you see lifting the 5 pound weights everyday in the gym?? They have so much more potential they haven't tapped into yet!  Here's how...
(Warning::: I was very sore after this leg workout!)

(Pyramid) LOW Squats on the smith machine: Warm-up set do 15-20 reps with 60lbs. 
THEN,100lbs, do six sets total with 30-60 second rest between sets-  3reps, 4reps, 5reps, 5reps, 4reps, 3reps.  (hints: feet forward, let the bar roll down your back between your shoulder blades just a little so it is NOT resting right on your neck, lean back into the bar just a bit and you should be able to get a really low drop.  As soon as you come to the bottom, power up using the back side of the legs.  Don't stall out at the bottom!)

Superset for three sets:
   Front/ back lunges holding 15lb Dumbbells 10 left leg, then 10 right leg
<
   10 Squats using the 45lb straight bar with 25lb DB's hanging from each end of the bar with the thick "elite fitness band" These DB's are hanging down about a foot from the bar and they do sway if you are not stable.  I love this one because you really have to hold your core tight and be slow and controlled. 

 The dumbbells hanging from the long straight bar.

A closer look of how to hang the DB! be sure to make both sides look identical or you will be extremely lop-sided!

Superset for four sets:
   Leg extension machine 50-70lbs- 12 reps!(point the toes up! This really works the vastus medialis (inside) and lateralis (outside) right above the knee)
<
  Squat Pumps holding a 15lb DB for 30 seconds. "pump it" up and down!  You don't have to go real low but keep your butt back, don't let your toes go over your knees and put just a little weight on your toes.  I know this is "bad form" for a regular squat but think about focusing on your quads,,, it's like a "burn" after the leg extension machine! (thanks Tina and Justen for this one!)

Smith machine deadlift 3 sets:
50lbs -standing on a step, feet close together, 15 reps, keep your head up and power up through your glutes and hamstrings!  You could go heavier and less reps if you want to keep with the "heavy leg day."  But, by the time I get to the end of this workout my legs are really crying out to ease up so I listen to my body!

You should be pretty sore after this one so you might want to stretch out good after this workout!
Let me know if you need me to post some pictures, I would be happy to do that next week!

Now go "lift heavy" girls!!!

what do you eat for breakfast???

PLEASE,,, Someone,,, please make this breakfast and tell me you like it!  I love this breakfast so much, I swear I've had it everyday for over a year.  But, every time I make it for someone else they don't love it!  Geez, my bestie, Melissa, wouldn't even taste it!   So, if you make it please let me know what you think!  If you don't love it, that's okay,,, more for me!
I came up with this breakfast because I wanted less dishes... I was making my eggs and oatmeal in two separate pans.  I thought I could combine them and make it a "sweet breakfast"  (I have such a sweet tooth!)
ingredients:
3 egg whites
1 C water
3 or 4 teasp. Ideal brown sugar or Truvia sugar
1/2 C Old fashioned Oats
a little vanilla extract
a little almond extract
(if you hate almond, it won't hurt my feelins if ya cut this out, although, I think that's what makes it uniquely yummy!)
1/2 scoop of vanilla protein
dash of cinnamon (optional)

Spray a small pan.  Over medium heat fry the the egg whites with the extracts.  I like to "chop" the egg whites into small pieces as they cook. 
Add the water and oatmeal. stir and cook until the oatmeal is done (add a little more water if necessary). 
Stir in the protein powder, "Sugar" and throw a dash of cinnamon on top. 
At this point I usually turn off the burner and let it set as I get the kids breakfast ready.
Let me know what you think!

Protein brownies

preheat oven to 350 degrees.

ingredients:
4 egg whites
7-8 oz. berry babyfood (I use stage 2 Gerber Apple Blueberry)
1/2C oat flour
3 teasp. unsweetened cocoa or 2 cap fulls of chocolate extract (Watkins)
2 cap fulls of vanilla extract
1/4 cup Ideal brown sugar (or Truvia- maybe a little less)
2 teasp. baking powder
1/3C water
4 scoops Chocolate VCore protein from Complete Nutrition (or any whey protein)

In a large mixing bowl combine: egg whites, babyfood, extracts, water and sugar substitute.  Then mix in the protein powder until all of the lumps are smooth, next add the oat flour and last the baking powder.
Spray an 8x8 square baking dish ( I use a glass baking dish.)
bake at 350 for 25minutes (give or take 5 minutes, until the center is done.)

These must be stored in the fridge.  So, after they are mostly cool, I cut them into 9 pieces and individually wrap them with plastic wrap and store them in the fridge or freezer.  I hope you enjoy these as much as our family does.  When I have one the next day, I like to warm it in the microwave for a bit and put a little natural chunky peanut butter on top... but I'm a PB lover!  My husband prefers them plain because he doesn't like them too sweet or rich!

Oh and by the way, I found a recipe similar on the Internet about a year ago (sorry, don't know where to give someone credit!)  but I've tweaked the recipe several times until they are "prefect!"  That's why I put name brands of the ingredients to be more specific.  I noticed when I used substitutions (like different protein powder) they did not turn out as good.

Makes 9 servings
per serving:
Calories: 95
Protein: 11g
Fat: 1g
Carbs: 8g

How do you test success?

Here's my two cents on body numbers...
I am not going to say Body Mass Index (BMI) is a useless number. However, BMI is nothing more than a height and weight ratio type calculation. It doesn't take into consideration the body fat percentage or muscle mass.  For  example, if you are short and lean, with a considerable amount of muscle, your BMI will show you're obese.  Likewise, if you are really tall, with little muscle mass, and a beer belly, your BMI might be 'ideal'.
Now, with that being said I believe the BMI has it's place,,, like in the Dr's office.  When a physician notices their patient is overweight, he or she can then figure their BMI to give them a number that tells them they are overweight!  A higher BMI can put you at risk for obesity related health issues.  If a Dr. is trying to help a patient to be proactive and lose weight for health reasons, the BMI number would be very helpful to monitor their progress. 
AGAIN the BMI is just a height to weight ratio.  If you'd like to figure it go right ahead, it's not a bad thing to know.
 Here's the formula for BMI:
English Units: BMI = Weight (lb) / (Height (in) x Height (in)) x 703


Now, here's what's interesting... and proves my above point! Check this chart out!

  The CDC provides the following ranges for BMI values for adults:

Underweight Less than 18.5
Recommended 18.6 to 24.9
Overweight 25.0 to 29.9
Obese 30 or greater

My BMI is 25,,, yes, I am overweight!  Now, don't you think if that were true my Mr. Fitness husband would have me on a strict celery only diet!?!? 
I believe the mirror, and a skinfold caliper body fat test are the way to go!  Now, let me caution you that the body fat calipers can have a huge margin for error!  Now I said CAN, because you really just need to go to someone who does this A LOT and knows what he's doing!  I would also have them take several different measurements,,, 5-8 places on your body and each spot twice... or a third time if there are discrepencies. 

Currently my body fat % with calipers is 16%.
So check out this chart!

The American Council on Exercise provides the following ranges for body-fat percentage:
Essential fat
woman 10-12%
men      2-4%

Athletes
woman 14-20%
men      6-13%

Fitness
woman 21-24%
men     14-17%

Acceptable
woman  25-31%
men      18-25%

Obese
woman 32% +
men     26% +
(These facts/charts come from a trusted source, webmd.com)

So, am I overweight or athletic???  Good question.  I feel like I'm right where I want to be.  I don't want to be any lower body fat% wise because last summer when I was 12% I lost my period for three months!   Okay enough said, I think Body Fat % is more accurate than BMI.
However, there is another measurement of body fat that I have experienced. It is with the x-ray body composition scan machine at my Dr's office.  This scan, like the BMI, is probably used more by Dr's.  They can find out if their patients are carrying too much fat around their organs; which is a huge health risk.  This scan puts my number about 4% higher than calipers (it shows the fat on the inside of your body too).   I  like this scan because it gives you the lean mass amount in grams per limb!  This is a great way to see your muscle growth and of course fat loss too!   The progress from one scan to the next is very noticeable with numbers: body fat %,  grams of lean mass and grams of fat mass!  I would have to say this scan is pretty accurate.  The downfall is the price.  It is ranges from $30-$50 per scan! 
While we are on the topic of money, the upside to the caliper is most gyms will do it for free if you are have a membership, or they usually only charge $5-$15.  
The cheapest way to see if you are making progress in reducing fat is the mirror! 
However, do not rely on the scale to determine your success.  My personal example demonstrates this!  This winter I lifted hard and ate to gain muscle.   All winter and this spring I gained 7 pounds but went down from 20% body fat to 16%.  So, if you know you are working out hard and eating clean don't worry about the scale!   Go get your body fat% done and you will know where you are "really" at!!!