I Really Hate Working Out!

But I do it anyways. Sometimes as often as 6 days per week. I had to quit for a while from Dec 10-Jan5. I wiped out on my Vespa on some gravel/sand in a parking lot and tore up my left heel and calf. I lost some ground with the weights but I have been back in the groove since early January. I am still on Doctors orders not to do the leg press due to an inflamed bone spur but it is getting better so hopefully by summer I will add that back. Since today was lower body day I will just do this--Here is where I was in October of last year:

Leg extensions: 3 sets/50lbs/12 reps
Leg curl: 3sets/50lbs/12 reps
Adductor/inner thigh: 3 sets/60lbs/15 reps
Abductor/outer thigh: 3 sets/60lbs/15 reps
Leg press: 5 sets/180lbs/200lbs/220lbs/240lbs/260lbs/12reps
15 mins at level 4 on stationary bike
15 mins at level 4 on elliptical

 Here is where I am now:

Leg extensions: 3 sets/50lbs/12 reps [same]
Leg curl: 3sets/40lbs/12 reps [down 10lbs]
Adductor/inner thigh: 3 sets/100lbs/15 reps [up 40lbs]
Abductor/outer thigh: 3 sets/110lbs/15 reps [up 50lbs]
Leg press: NONE--Dr's orders
15 mins at level 4-6 on stationary bike [able to go up 2 more levels for periods of time]
15 mins at level 4-6 on elliptical [able to go up 2 more levels for periods of time]


 Eating low carb about 90% of the time.  Planning to increase that as of this week.

Did a visual comparison of me now vs. me about 1-1.5yrs ago.

My scale has slowed down but my body is changing and my doctor tells me my health is steadily improving. And in the end, I think that's what matters the most, good health and a body transformed.

And......after looking at that photo, maybe I don't hate working out as much as I did a little bit ago when I was leaving the gym.


 As an afterthought, just wanted to post this here again because I am making it this weekend for a get-together with friends that are all bringing pizzas. One of my friends is diabetic and this is very diabetic friendly as well as low carb.

Fabulous Low Carb Pizza

RECIPE REVIEW: Cilantro Grilled Chicken Breasts

As I am sitting here eating one of the best salads I have ever made personally, I am reminded that I have not shared this GEM of a recipe on any of my blogs and really, it NEEDS to be shared.

Baby lettuces with red onion, cherry tomatoes, mini cucumbers, homemade ranch and topped with diced Cilantro Grilled Chicken Breasts. If you're ready for a new take on chicken that rivals anything you would eat at Carrabbas, Outback or anywhere else for that matter, this is the recipe for you!

The recipe originates with George Stella, a professional chef who went on low carb and went from 467lbs to 217lbs and ate like a king the whole way down.  I first found him many years ago on the Food Network where he had a cooking show called "Low Carb and Lovin' It!" He has since moved on but has a website, which I will link to at the bottom of this post. I am also including my own tweaks at the bottom of this page.

Ingredients

1 pound (2 large breasts) boneless skinless chicken breast, butterflied
2 tablespoons canola oil
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 tablespoons Cilantro Herb Butter, recipe follows
Fresh parsley, optional, for garnish

Directions

Preheat a grill or grill pan over high heat.

Lightly coat chicken with oil and sprinkle each evenly on both sides with the salt and pepper. Grill chicken breasts for about 4 to 5 minutes on each side, or until thoroughly cooked; the meat should be solid white throughout and the internal temperature will read 165 degrees F. Remove from grill and immediately top with cilantro herb butter. Garnish with parsley, if desired. Serve as butter is melting.
Cilantro Butter:

Scampi Butter, recipe follows

2 tablespoons finely chopped fresh cilantro leaves

Follow the scampi butter recipe, but use only half of the garlic, and replace the parsley with 2 tablespoons minced fresh cilantro.

Yield: 12 servings
Scampi Butter (Base):

1/4 pound unsalted butter, softened

1 tablespoon minced garlic

2 tablespoons minced red onion

1 tablespoon chopped fresh parsley leaves

1/2 teaspoon garlic powder

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

Dash white pepper

Dash Worcestershire sauce

1 lemon, juiced

1 tablespoon white wine

In a bowl, whisk all ingredients until thoroughly combined. Refrigerate until ready to use. Use the Scampi "base" to make different flavored butters.

Recipe courtesy George Stella
© 2015 Television Food Network, G.P. All Rights Reserved.

My tweaks:

*I do NOT butterfly the chicken breasts. I pound them thin, instead and slice each one in half from there.

*I don't grill very much so I had to find a tasty way to cook the chicken and infuse lots of flavor. What I ended up doing was heating a non stick skillet on med-high and putting a couple of tablespoons of olive oil in to heat. While that heated I generously seasoned the chicken breasts with garlic powder, fresh ground pepper and fresh ground salt. When the oil sizzled from a flick of water from my finger tips, I added the chicken breasts, cooking each side til it caramelized slightly, about 5 min or so per side. I kept the chicken warm and when it was all done added the butter. Let me know what you think if you try it!

*The original recipe will tell you to cut the garlic in half when you do cilantro instead of parsley. I keep the full amount of garlic.



If you want to see the original recipe with reviews, click here:
Cilantro Grilled Chicken Breasts

George stellas Site:
George Stella's Low Carb Website

Taco Stuffed Bell Peppers

I plan to be in Chicago with the Million Dollar Band for the Ronald McDonald Thanksgiving Day Parade next week and I knew I had one pair of jeans that fit.

Normally clothing shopping for me is NOT FUN. I have the opposite of bulimia or anorexia. Instead of looking in the mirror and feeling like I am fat when I'm not, I have the mentality that I am a lot skinnier than what I really am so when I actually catch a glimpse of myself in  mirror or storefront window I don't always recognize myself and then am shocked when I realize that fat girl looking back at me is ME.

So last week I started shopping. I had gotten rid of all of my jeans because they had begun to fit so poorly they were sliding down my hips at inopportune times. I was shocked and excited to find I was down 2 sizes in pants and one size in tops. Man was I STOKED! I don't think I look much different but the proof is in the dressing room at JC Penny's! WOOT!

Suddenly, shopping was a lot more fun. As I gazed longingly at the next sized clothes from where I am I felt super motivated to KEEP GOING and not get comfortable where I am.

I have been trying to have as much variety in my food choices as possible so I don't go slap off the rails at times and this one was a huge hit at a recent dinner party. Please keep in mind I do eat as low carb as possible, and keep LIMITED whole wheat products in my diet as well, per my doctor.  I modified this recipe a tad by using my sisters taco meat recipe, which I am also listing.


Original recipe:
Mexican Stuffed Peppers

My sister's taco meat recipe: [best I've ever had]
 Debby's Taco Meat Recipe


As far as whole wheat goes, I limit that to once or twice a week and most weeks not at all. That would be whole wheat bread/buns for sandwiches/hot dogs/hamburgers/etc or whole wheat pasta as Italian restaurants.

If you are interested in lower carb foods for quicker and more efficient weight loss without starving yourself, then check out Linda Sue's Low Carb Recipes and Menus. I have been using them since the 90's and her ratings have really helped me figure out what's good and what isn't.

That's it for now. Been a week since I hit the gym and going to head there later today if possible. Will post stats later, ;]

So that's how they elliptical in Syria? I LIKE it!

Met a new friend at the gym, today. I normally do not talk much to folks who are working out because most of us are doing all we can not to cuss, cry, pee, puke or fart as we work out. This takes a lot of concentration, and I try to do unto others and all. In other words, leave me alone lol. But I had seen her before. The elliptical and the stationary bike are side by side. I've  noticed this little petite lady sometimes who gets on that elliptical with headphones on and goes as hard as she can but instead of using the arm thingys, she dances with her upper body. And I mean like REALLY GETS DOWN! Much like this girl:

The video above is not her but the moves are pretty much the same. So today she jumps on a stationary bike next to me and introduces herself. Instantly I notice the accent and she tells me she is from Syria. I then told her how much I admired her freedom of expression on the elliptical and we both cracked up. Her name is Hadiya and we ended up talking everything from kids to mother in laws. I found out I could be working out and sweating like a Hebrew slave while carrying on a conversation that was more than grunts on my part, today. Thanks to Hadiya! She was super nice and I have seen her almost daily for the last couple of weeks so it was cool that she struck up a conversation with me.

On to my last couple of work outs.

When I first joined the gym I worked with a personal trainer for about 6 weeks and my highest leg press was 270lbs. I am pretty excited to be pressing 260lbs with no trainer this time. My goal is to get to 270 by next week sometime.


10/28/14

Leg extensions: 3 sets/50lbs/12 reps
Leg curl: 3sets/50lbs/12 reps

Adductor/inner thigh: 3 sets/60lbs/15 reps
Abductor/outer thigh: 3 sets/60lbs/15 reps
Leg press: 5 sets/180lbs/200lbs/220lbs/240lbs/260lbs/12reps
15 mins at level 4 on stationary bike
15 mins at level 4 on elliptical

10/29/14

 Chest press: 3 sets of 12 reps @ 50lbs
Vertical traction: 3 sets of 12 reps @ 70lbs
Pec deck: 3 sets of 12 reps @ 60lbs
Seated row: 3 sets of 12 reps @ level 8
Shoulder press: 3 sets of 12 reps @ level 6
Biceps curl:3 sets of 12 reps @ level  6
Triceps press:3 sets of 12 reps @ level  9
Ab crunch: 3 sets of 15 reps @ level 10
 15 mins at level 4 on stationary bike
15 mins at level 4 on elliptical 

Haven't been doing much cooking but when I do I will be posting recipes again. 

If you're reading this, be encouraged, if I can do this, you can too!

7lbs from my first goal!

Weight: am now at  23lbs lost of the 30lbs for my first goal  Down 2lbs since Tuesday, yay!

My daughter came downstairs today and said she thought I looked skinnier. I was so glad she had her glasses on when she said that!


Gym stats:

 Chest press 3 sets/12 reps/50lbs

Vertical traction: this machine stayed unavailable the entire time I was at the gym. Never has that happened in 2yrs of membership but a personal trainer was doing some sort of routine with someone and it was tied up before that by someone else so I will get it again next time.

Pec deck  3 sets/12 reps/ 60lbs

Seated row 3 sets/12 reps/ level 8

Shoulder press  3 sets/12 reps/ level 6
 
Biceps curl 3 sets/12 reps/ level 6
 
Triceps press 3 sets/12 reps/ level 9 

Ab crunch 3 sets/15 reps/ level 10

 Elliptical: 15 min. @ level 4

Stationary Bike: 15 min. @ level 4/ 2.57 miles [I was super sore and a bit tired today so not quite the same distance as the last time.


 Saw this on FB today and it made me laugh out loud:

 I did go to the gym today but still had to post this! On that note, good night!

Better Sore Than Sorry

Saw a meme on Facebook today that has preached at me ever since I left the gym.

I am SORE. I mean, legs shaking, not-sure-if-I-can-ride-my-scooter-home sore. I worked my legs HARD yesterday and getting back on the bike and elliptical was a challenge today. I was really leaning towards, "Sorry, not today!" but I just did it anyway and took it a little slower. Same level of hard, just not as fast. My upper body workout went pretty good and I pushed myself past the normal comfort zone there too. Not feeling it like the legs, though. I may be singing a different tune tomorrow but I want to encourage you in saying this: If you think you don't have time, make some time. If you think you don't have the energy then do it anyway and do it slower, or at lower weights or whatever. My gym has a marquee that sometimes says, "You will only regret the workout you didn't do, not the one you did do." Or something like that. I didn't FEEL like it, I was sore, tired, and a bit sleep deprived. I did it anyways and I feel like crap but I moved forward rather than standing still. If this 46yr old, obese, bad-footed woman can do it, you can too. Be encouraged!

I'm listing my gym stats below like yesterday, and also what I'm eating today that I know of for sure.

Breakfast: 3 eggs scrambled with 1 slice of cheese/ 4 strips of bacon
Lunch: not sure
Dinner: Hot wings with celery, jalapeno poppers

Vitamins, yes, exercise, yes.

Weight: still at 21lbs lost of the 30lbs for my first goal 


Today's food:

My Hot Wings Recipe


My recipe for jalapeno poppers


Gym stats:

 Chest press 3 sets/12 reps/50lbs

Vertical traction 3 sets/12 reps/ 60/70/70

Pec deck  3 sets/12 reps/ 40/60/60

Seated row 3 sets/12 reps/ level 8

Shoulder press  3 sets/12 reps/ level 6
 
Biceps curl 3 sets/12 reps/ level 6
 
Triceps press 3 sets/12 reps/ level 9 

Ab crunch 3 sets/15 reps/ level 10

 Elliptical: 15 min. @ level 4

Stationary Bike: 15 min. @ level 4/ 2.96 miles
 



It's a good day! Hope you have a good day, too!

Broke 200 on the leg press

I wish I knew how time would go by so fast when I'm not posting and so slow the rest of the time?

I.

Don't.

Know.

What I do know is I really pushed myself on my workout this AM. I think if I start listing what I am doing daily then I will be better about blogging.

I work out at the Panama City Health Club and Spa. I really like it. The equipment stays unbroken and usable, the hours are great, the classes offered are varied and I am treated well by the staff.

My current goal has been to re-lose the 30lbs I lost in the summer of 2013. I got down 27 of those lbs a couple of weeks ago and got a little slack with my eating and am sitting at 21/30lbs lost. Dangit.


As some of you know I have been having some foot issues and the podiatrist said stop treadmill and running. I was pretty excited that I had actually started running so this was a bit of a blow. He recommended the stationary bike and the elliptical. Also anything very low impact but still aerobic. So bike and elliptical it is. I had always been intimidated by the elliptical but once it became one of very few options I got over it and actually like it. I do highly recommend it if you need to avoid high impact activity and have foot issues. I plug in my headphones, watch something entertaining on the TV screen and 30mins goes by fast.

My leg workout today:

5 sets of 12 reps on the leg press
set 1 @ 160lbs
set 2 @ 180lbs
set 3 @ 200lbs
set 4 @ 220lbs
set 5 @ 240lbs

3 sets of 12 reps on leg press at 60lbs each

 3 sets of 12 reps on leg curl at 40lbs each

3 sets of 15 reps on inner thigh machine at 60lbs each

 3 sets of 15 reps on outer thigh machine at 70lbs each

 15 minutes on stationary bike at level 4

15 minutes on elliptical at level 4


That's about it for today. If you are still watching this blog for recipes I will be posting some more of those soon too.