no pain no gain

Oh the gym. I'm one of those people who gets bored super fast. I've realized I like to get in, and get out as quick as I possibly can. I do this by giving myself one hour, and know that during that one hour I am going to be as energetic, effectual and focused as I possibly can. My philosophy is based on interval training consisting of high and medium levels of activity repeated over brief periods of time combining weights and resistance training with the treadmill and stairmaster. I spend thirty minutes on cardio, and thirty minutes on weights and resistance training. Depending on my mood I will do six increments of ten minutes, four increments of fifteen minutes or two increments of thirty minutes. I'm a firm believer in the mottos, "time under tension" and "no pain no gain". This is an efficacious and enjoyable way to get a total body workout. You are guaranteed to be dripping in sweat by the time you leave!

Here is an example of my sixty minute workout today:

1-10 minutes: Running on treadmill (about an 8 minute mile, resulting in about 1.25 miles)
11-20 minutes: Free weights (arms)
21-30 minutes: Treadmill 15 incline, jogging between levels 4.5 and 6
31-40 minutes: Legs. Squats, side lunges, reverse lunges holding weights ranging from 5-8 pounds
41-50 minutes: Stairmaster level 14, speed intervals
51-60 minutes: Abs. Bicycles, leg raises, plank, sit ups, crunches, etc.

Such a great feeling when I'm done :) What's great about this workout is anyone can go at their own pace. I used to not be able to finish a mile! Anyone can accomplish anything they set their mind to. Never say never.

xoxo a.

hail to kale

I'm not sure who is familiar with kale, but let me tell you, this is a SUPER food. Kale is a descendant of wild cabbage and has recently gained a vast amount of attention due to its health benefiting and sulfur-containing phytonutrients. (A fancy word deriving from the greek word phyto meaning plant promoting human health). Very exciting stuff huh? Kale can protect against bladder, breast and ovarian cancer, optimize your cells detoxification, lower cataract risk, promote lung health, protect against Rheumotoid Arthritis, promote maganese-energy production plus antioxidant protection and provide a healthy dose of Vitamin C, Vitamin E, calcium and fiber. WOW! The GIST is..this vegetable is unbelievably healthy and you should eat it. My friend Alex (who I've known since I was a baby) showed me this delicious recipe for kale chips. If you are in the mood for chips, these are a great alternative. You can snack on these all day with zero guilt.

Kale Chips

Timing is crucial for these chips: too long and they taste burned, too short and they are chewy rather than crispy.

4 large leaves kale
olive oil spray (optional)
salt

Preheat the oven to 350F. Wash kale and cut into two-inch pieces. (Try to make the pieces all the same size or they will not cook at the same rate.) Spray a baking sheet with oil and place the pieces of kale on it in a single layer. Spray lightly with oil, if desired, and sprinkle with salt.

Bake for 7 minutes. Turn the chips over and bake for 3-7 more minutes, until crispy and edges just beginning to brown. Cool and eat.

Makes 2 servings. Per serving: 25 Calories (kcal); trace Total Fat; (10% calories from fat); 2g Protein; 5g Carbohydrate; 0mg Cholesterol; 22mg Sodium; 1g Fiber. Weight Watchers Core / 0 Points.

These are delicious and nutritious. Hope you all enjoy as much as we did :)

xoxo a.

welcome :)

hello friends, fam and strangers-

I just wanted to thank you all for taking your time to read my blog. I thought this would be a great way and a great place to share with everyone my thoughts about food and exercise. I hope you ALL enjoy.

xoxo a.