Monday, October 31, 2011

Three Amigos Chili

It's Fall here in Florida, which in a nutshell means that at some point during the 24 hours that make up the day the temperature drops below 80 degrees.
Fall season is chili season and here's a very easy, very quick and healthy (until you add the shredded cheese and sour cream). The cinnamon adds a nice twist to the flavor and you can swap out the ground turkey for ground chicken. Look 11 grams of fiber (thank you Mr Beans...) and 31 grams of muscle building protein...what's not to like?



Three Amigos Chili  (LINK)
INGREDIENTS
1 Tbsp olive oil
1 small onion, sliced
1 lb ground turkey breast
1 can diced tomatoes with jalapeño peppers
1 can (10 1/2 oz) each chickpeas, black beans, and kidney beans, drained
1 can (14 oz) low-sodium chicken broth
1/4 tsp each salt and cumin
1/8 tsp cinnamon
Hot sauce to taste

PREPARATION
In a pot, heat the oil on medium-low. Add the onion and sauté until soft (about 3 to 5 minutes). Add the turkey, and brown for about 5 minutes. Add the tomatoes with juice, chickpeas, beans, broth, and spices. Stir and bring to a boil, then reduce the heat and simmer for 20 minutes. (Freeze the leftovers and save $5 by eating them for lunch.)

NUTRITIONAL INFORMATION
Calories:     293 calories
Carbs:        32 g
Sodium:     788 mg
Fat:           5 g
Protein:     31 g
Fiber:        11 mg

Friday, October 28, 2011

School fails spelling test: Misspelled sign near a Lauderhill elementary school upsets parents


Posted: 9:27 AM
Last Updated: 3 hours and 29 minutes ago
LAUDERHILL, Fla. - Some parents are upset after noticing a misspelled sign near an elementary school at the corner of 50th Street and Pine Island Road in Lauderhill, reports WPLG-CH. 10.
The sign reads "SCOHOL" instead of "SCHOOL." And according to WPLG-CH. 10, one parent said the sign is a bad lesson for all kids.
A parent told WPLG-CH. 10, “It's a shame...kids need better than this!"
The station reports that Broward County paid out good money for the incorrect letters. But so far, no comment has been issued from the county.




School fails spelling test: Misspelled sign near a Lauderhill elementary school upsets parents

NROL Fat Loss II

I've been through both the "A" & "B" workouts of the Fat Loss II portion.....these high rep sets have not gotten any easier, however the high reps paired with several HIIT sessions each week has caused the needle on the scale to move back towards the left.

Oh and another thing I still can't stand single legged exercises, they never get any easier and they usually bring on the occurrence of me trying to hop on one foot while my other foot is draped over a flat bench.....in other words doing all of these exercises and reps will certainly provide results.....what's the old saying "Do what your weak at you will get stronger"...well close to something like that.

I must say that I do like the exercise change up every 4 weeks or so, it weens me from my steady diet of squats and deadlifts - deadlift and squats.

Workout B      
Alternating Sets  
    
Snatch-grip deadlift    3x12.
T-push-up    3x12.

Alternating Sets      
Bulgarian Split Squat    3x12.
Underhand-grip lat pulldown    3x12.
      
Alternating Sets      
Romanian deadlift    3x12.
Lower-body Russian twist    3x12. 


Tuesday, October 25, 2011

My Latest Addiction


I spend hours and hours each day on the internet, sometimes work related sometimes not so much work related. I recently camE across Pinterest, wow think of it as a public cork-board where people post their motivation, favorite food, fitness or health. the topics are endless and limited to what people want to post.

Sunday, October 23, 2011

I Survived The Break-In


I just finished the 3 week high rep break-in period of NROL. I've actually lost a few pounds in the last 3 weeks, which is always nice. I broke out the MyoTape to take a few measurements, I hadn't done this since January where I was a solid 10lbs heavier than I am today and found that I really hadn't lost that much size, which surprised me.

So now we're onto the Fat Loss II Phase. 4 weeks of 3X12's Ughhhhh
It looks something like this.

Workout A
Alternating Sets       
Front Squat    3x15.
Wide-grip cable seated row    3x15.
       
Alternating Sets       
Supine hip extension w/leg curl    3x15.
BB push press    3x15.
       
Alternating Sets       
Dynamic Lunge    3x15.
Swiss-ball crunch    3x15.

Workout B       
Alternating Sets       
Snatch-grip deadlift    3x12.
T-push-up    3x12.

Alternating Sets       
Bulgarian Split Squat    3x12.
Underhand-grip lat pulldown    3x12.
       
Alternating Sets       
Romanian deadlift    3x12.
Lower-body Russian twist    3x12.

Tuesday, October 18, 2011

Time for the classic


CE: 90
RT: 17
CT: 17
PG1 (Turkey Trot or Warrior Dash)
PG2 (Drop 5 lbs)

Starting tomorrow this is the plan for my next 52 days....90 meals of clean food, 17 resistance training sessions, 17  cardio sessions, a race or two and the goal of dropping 5 lbs.

I'm almost finished with the Break In template for the New Rules of Lifting and then it's onto Fat Loss II for the next few weeks.

This should be a good challenge


Saturday, October 15, 2011

Lost A Clean Eat This Evening......

Even though we're between challenges I still try to adhere to a clean eating plan....try is probably the key word in that sentence.
It seems as if the "Food Channel" is on an awful lot in this house and one show that's in heavy rotation is Diners Drive-Ins and Dives. For someone that eats a bunch of meals on the road and for someone that wishes to eat as healthy as possible...this is the last show that I need to be watching.
Well it turns out that one of Guy's stops was just a few miles South of the house, Sonny's Famous Steak Hogies was where Friday night "Date Night" was planned.
They say that TV tends to put 10lbs on you, well I think it also adds a few hundred square feet to a restaurant, because Sonny's looked a whole lot bigger on TV than it did in person. The place had maybe 7 booths and 3 tables......but what it lacked in size it made up for in taste. I ordered a #95 with a side of hot peppers,  the bread is baked daily on site and it was soft, fresh and light.......so all in all it was worth losing a Clean Eat as well as making a second trip on another evening......and the prices were very reasonable, the four us ate for less than $40.00.

Friday, October 14, 2011

The Trifecta


So for the third time this year I participating in another Warrior Dash and for the first time this year the race is about 20 minutes from my house, no planes, no rental cars and no hotels.....I can't wait. My wife and I had registered for the Disney 5k at the end of September but she tore the upper part of her Achilles a few weeks before the race so those plans got nixed.  I guess at some point in the next few week I'll have to switch from the elliptical back to running......in hopes of being able to competitively run 3 miles through mud, water and over fire....

Monday, October 10, 2011

The Building Blocks.....

I have a few rules that I try to stick with....

If I'm going somewhere with a group of friends I'll drive that way I have my car and I can leave when I want to.

I don't stay in hotels with a number in their name.

I don't use drive-thru's it's easy for them to forget to put straws, napkins etc... in your bag and you don't discover it till you're home.

I don't like lending books, CD's, etc......this ones self explanitory

Occasionally against my better judgment I break these  rules and often it comes back to bite me in the butt.

Several years ago a friend asked me if I could point him in the right direction of getting healthy, so I lent him my copy of the the book of all books...New-Rules-Lifting . Several years later I'm still without the book and he's still in the same shape that he was back then.

NROL holds a special place with me, it was the first "Real" exercise book that I bought. Years ago I had just dropped 80lbs basically using starvation and cardio (knowing what I know now....not the right way) and I decided to start lifting weights again. Being internet savvy I searched the WWW and time and time again NROL came up as the place to start so I bought the book and started the program, I'll never forget the first time I pulled 200 lbs on a deadlift...fast forward to last week and looking for a program that I hadn't done in a while I bought another copy of NROL.

I'm now on week two of the "Break In' portion...it's been a long, long time since I've done high rep sets followed by a HIIT  session...hopefully the mirror will show some results.


My 52DC results were less than desirable, I missed my CT by one session, there really is no excuse for missing by one session......my weight loss was non-existent....as we fire up for the next 52 DC I plan to run trough the NROL templates, there's a years worth in the book....