Archive for the ‘salads’ Category

The Filthy Fifty Workout

Posted: January 17, 2012 in salads, workouts

Kyle created a killer workout today! I encourage you to give this one a try when you need a fitness kick in the bottom! It is physically and mentally tough.

Before we get to the sweat, here’s a look at the weekly Monday salad. This month’s issue of Cooking Light magazine has “25 healthy chicken recipes“. Since I am frequently guilty of tearing out recipes and never, ever making them I decided to take a different approach.  I’m going to work through all the Cooking Light chicken recipes in order. What do you think?
That way I’ll have to make them all even if they’re out of my comfort zone.
I only have one on deck this week since I was on the plane last night when I did my menu planning. And I’ve already changed this one up a bit….is that allowed?  Well it’s my challenge so I guess so.

Tonight’s recipe is a Chicken Club Sandwich turned into a chicken club salad.
Chicken chunks, avocado, tomato, turkey bacon, cucumber, spinach, and a homemade dijon mustard viniagrette.  I was really sad Target didn’t have arugula today, because I was craving a peppery salad. However this one turned out great and the mustardy dressing really gave it a sandwich feel.  Scouts honor!

Why are salads with avocado awesome????
I also got to practice one of my personal resolutions – to make more dresssings from scratch.  It’s not hard and I know I save so much sugar and money by doing so. I used a recipe I found online at whole foods and mixed:
– 2T Dijon Mustard
– 1/4 c apple cider vinegar
– 2/3 c EVOO
– Salt and pepper and a pinch of Splenda

Delish and preservative free!

And now onto to the ugly, dirty, downright, filthy 50 workout~ here’s how to tackle it:
-You have 50 of each exercise.
– You have 4 tries to get to 50.
– Pick a weight that is heavy after 10-20 reps.  (If you can get through 50 on the first try it WASN’T heavy enough!)
– Get as many as you can on the first round and rest for 30 seconds.
– Get as many as you can on the second round and rest for 20 seconds.
– Get as many as you can on the third round and rest for 10 seconds.
– When you get to 50 you can stop.
– If it takes you 4 tries then move on to the next exercise.

For example~ on my squats….I did 25.  Rest 30 seconds.  Did 14 (numbers 25 – 39). Rest 20 seconds. Did 11 (numbers 39-50). Does that make sense?

Now you’re ready to tackle the filthy 50!

The Filthy 50 How To
Filthy 50 Exercises
You have 50 of each exercise.
Barbell Squat
You have 4 tries to get 50.
Lat Pulldown Machine
Pick a weight that feels heavy after 10-20 reps.
Leg Press Machine
Your rest progressively decreases – 30 seconds after the 1st attempt, 20 seconds after the 2nd, 10 seconds after the 3rd
Cable Row
When you reach 50 reps you stop.
Tricep Dips
Cable Bicep Curls
Roman Chair Leg Raises

Good luck! It can be a killer so if you have any questions let me know! It’s a very mental workout so try to tackle as much as you can in the first set.
Leg press- go heavy! You can always drop the weight in your second set.
I had wobbly legs in Target today!
Love and great glutes,

Carissa & Kyle


Welcome back Workout

Posted: November 15, 2011 in salads, workouts

“Welcome Back.” 

Hi Mom.

That’s what Kyle kept saying to me during my workout yesterday.  
“Welcome back.” Although his had a much more menacing tone to it.  

I missed a weekly full body workout last week with my travel.  I opted to get in my long run over my workout and then spent time with family instead of the gym.  
I don’t feel guilty about it one bit…I just didn’t appreciate his taunting as I sweated and wheezed.  “Welcome back.”  Don’t worry – I took a couple of swings at him! 
My quads are still feeling his warm welcome today, so here’s a look at how he brought the pain.

Warm-up: 1.5 mile treadmill run at 6.7
Superset #1:
– Warm up 12 each leg back lunge split squat with barbell.  Stand with feet together.  Step back to lunge with left leg.  Stand up to split position, squat down with feet still in split position, then return your feet back together.  Step back with right leg and repeat the squat.
– 12 each leg back lunge split squat with barbell. Heavier now.  
– Once you reach 12 put your feet 12 inches apart and do 10 close leg squats.
– Sitting DB alternating shoulder press.  Hold both DB over head.  With your right arm above your head, do 1 rep with your left arm.  Then keep your left arm up and rep with your right arm.  Then do a normal shoulder press.  So it’s like, “right arm, left arm, both.” Go to failure.
– Without rest use the same dumbells for bicep curls to failure.
– Repeat the circuit.  The second time around I did progressive split squats.  So I would step back, do 5 split squats, switch legs, 5 split squats, switch legs 4…and so on. Still finishing with close squats.

Split squat position. Except in this workout my back foot was flat and I had a weighted barbell on my back.

Superset #2:
– 8 heavy leg press
– 10 standing broad jumps outside down a hill
– Sprint up hill
– 12 lat pulldowns
– 8 push-ups with feet on the lat pulldown bench
– Repeat the circuit
Superset #3:
– I’m pretty dead here!
– Cable tricep extensions – 10
– Hanging leg raises – 15
– Reverse crunch – 15

I headed home to study for a Community Health final that’s Thursday and to whip up our signature Monday salad.  Greek? Nope! Today I went for the Cobb.

Cobb salad:
– Rotisserie chicken
– Organic spring mix
– Cucumber
– Roma tomato
– Asparagus
– Turkey bacon
– Avocado
– Blue cheese
– Raspberry vinaigrette
I also had some Paula Dean broccoli in garlic herb sauce on the side.  Yeah – a little heavy on the dressing.  Thanks Paula! But I had a coupon and it was 45 cents so I couldn’t pass it up!

Shew- what a workout!  I’m tired all over again just reading it.  I didn’t mind the beating.  I’m pushing hard to achieve my sub-2 half marathon in January.

What’s the last “really tough” workout you had?

Love and giving it your all,
Carissa & Kyle

I hate Mondays…but I kinda like Mondays. Only from a nutritional standpoint.  They’re the day you get back on track. I can assure you that no amazingly fun event is going to pop up on a Monday and derail my pre-planned meals. Although I did have a good 10 minutes on the couch watching Top Chef: Just Desserts eating Honey Nut Chex.  That was fun!

Here’s a look at our meal planning for the week:
Monday – Flavors of fall salad
Tuesday – Surprise dinner out. I’m getting my hair done, so Kyle takes me out to dinner. Last time – seasons 52
Wednesday – Roasted chicken with asparagus
Thursday- Greek chicken wraps
Friday- Healthy pizza night with salad

Full body workouts are scheduled for Monday, Wednesday, and Friday.  I’m going to do an interval run on Thursday and hopefully 6 miles on Saturday.
There’s a 10 mile race in a month that I’m thinking of signing up for. Thoughts? Nobody wants to run with me, so it’s me and my cheerleader but I like having a race goal. November 6, Sunday, 10 miles, Clermont.

Tonight’s salad was inspired by all the wonderful fall flavors that I keep seeing on TV and in blogs.  And if you’re thinking that is has pumpkin…..then you’re wrong!  Shocked? I almost bought pumpkin seeds for it, but we’re on a budget and I already had pecans.

Flavors of Fall Salad:

  • Rotisserie chicken shredded
  • Fresh Express spring mix (BOGO at Publix)
  • Roasted butternut squash cubes (I roasted them at 400 for 20 minutes)
  • Craisins
  • Gorgonzola cheese
  • Beets
  • Asparagus (yes, it’s a spring veggie, but the best veggie you can eat nutritionally)
  • Balsamic vinaigrette 
Butternut squash is a great winter squash. It’s relatively low in calories and very high in Vitamin A (298% of DV) and carotene, which is an antioxidants.  It also has high levels of Vitamin C, Manganese (helps metabolize proteins and fats), and calcium.  I cooked mine for only 20 minutes, because I wanted to retain some crunch in my salad.  I would typically roast it about 35 minutes.

There were no sprints tonight.  Kyle and I played some serious football in the park yesterday…apparently I “tweaked” my knee on one of my routes.  So I’m taking it easy. I’m no Michael Irvin.

Polie was crying all through dinner!
Take time this Monday to focus on your fitness goals for this week.  If you have clear goals, even if they’re small, you’re more likely to achieve success.  How about running 4 miles or getting 3 workouts in?  My goal is my 6 miles on Saturday with hard workouts all week.

What’s your mini goal for the week?

Love and autumn bounty, 
Carissa & Kyle

ps- GO PICNIC winner drawn in the am! Still time to enter. Comment on the blog by clicking here.

My Trainer is Mean

Posted: September 27, 2011 in salads

My trainer is mean.
My trainer is tough.
My trainer is punishing.

My trainer is darn good.
Those of you who workout with Kyle may have thought lots of “colorful” things while training with him.  Don’t worry.  I thought some not so sweet things about him today! But he knows I love him and crave the kick butt, high-intensity training he gives me.  
Today was extra special. After I had leg pressed, squatted, lateral lunged, and split squatted…Kyle handed me 2 30lb weights and told me we were going outside to sprint.  In the rain. In the dark. It hurt and I don’t want to talk about it anymore. 🙂

But he’s the best trainer you’ll ever find! Just ask his clients; preferably 30 minutes AFTER they workout!

Monday is usually salad and sprints night, but we had some scheduling shuffling today so my Monday am workout moved to Monday pm.

The salad survived.
Apparently salad Monday is catching on, because there were no rotisserie chickens at Target today. Ok- so I realize it’s not “catching on” but it could! I waited 15 minutes, checked out, and the sweet deli lady at Target saved me a chicken. Thank you. She also told me to have a “blessed day”. So sweet.
In the salad mix:
– Rotisserie chicken
– Asparagus
– Cucumber
– Grape tomatoes
– Sliced beets
– Pecans
– Blue cheese
– Organic spinach and spring mix

Are you on board with salad Monday? Would you give it a try?

Back to healthy…

Posted: August 9, 2011 in salads, workouts

We had a fun, great, fantastic, very good weekend….just not for our diets!  It wasn’t awful.  I had some lean chicken, avocados, spinach, brussel sprouts…but I also had cake, cheesecake, pizza, wine, and fries. Yes I did.

So what did I do today?  I got back on that healthy horse!  Whenever you have a bad eating day, weekend, week, the best thing you can do is re-focus on your healthy goals.  (Hint- writing down those goals helps)

First thing this am I hit the gym with Kyle.  Here’s what my workout looked like:
Set 1 x 2
– Split squat with 20lb shoulder press – 9 each leg
– Pushups with 1 arm on the dumbbell vertically placed on the floor.  Push up and tap the hand on the dumbbell with the hand on the floor. 6 each arm.
– Reverse pulls using the Smith Machine. Lay under the Smith Machine with your hands in a chin up position and pull up.

Set 2 x 2
– Single leg step ups with a weighted bar on my back – 12 each leg
– Straight arm shoulder raises with the straight bar – 8-10.  It was heavy!
– Dumbell reverse fly
– Shoulder fly’s with manual resistance (where I push against Kyle)
*I will admit I had a little “fit” on the manual resistance because I was sweating and wanted to wipe off and Kyle wanted me to work*

Set 3 x 1
– Jump squat broad jump with medicine ball throw.  Squat, throw ball, squat, jump forward, catch ball, repeat.
– Sprint
– Back extension
– Ab work

Since it’s Monday you know what we had for dinner…SALAD!  Tonight’s salad was packed full of nutrients to help get our bodies back on track.

Into the salad went:
– Spring Mix
– Pear
– Strawberries
– Pecans
– Green peppers
– Rotisserie Chicken

Unfortunately my healthy horse let me step off for a minute, because Kyle’s client Ashley brought him some AMAZING CUPCAKES to share with me tonight!  Now I’m in no place to deny myself this beautiful cupcake that Ashley lovingly made! 🙂

I had a red velvet and a chocolate PB with a PB Oreo.  O.M.G.  Seriously good.  You can check out Ashley’s work by checking out Cupcake Kisses or their FB page.  If you need a great cake in Orlando you know where to look!

Now I’m going to go cut out this week’s coupons to burn some cupcake calories!

What’s your favorite cupcake flavor?

Love and cupcake kisses, 
Carissa & Kyle