Fasted Cardio?????

Hey Fitties,
   Half marathon training has officially started for the Brooklyn half on May 17th. I want to run a sub 2 hour race however, I just feel so blah about training and running so many miles again. I know I have my goals and I have to put in work to achieve results but I’m at the point where I know long distance running is not my cup of tea. Unless, I’m physically at a race I find my training absolutely boring and uneventful. I actually have more fun lifting and playing sports like tennis and basketball. However, since I registered for the NYC marathon later this year I will just put up and shut up. Maybe during my long runs I will incorporate tabata exercises at certain miles so I can get some variety in my workouts or maybe run and dribble to improve my depleting handle…. who knows?
        I decided to incorporate fasted cardio into some of my workout sessions. Fasted cardio is the practice of waking up and performing cardiovascular exercises without eating breakfast.  Surprisingly, I did not feel weak when running without breakfast Tuesday morning. However, I did eat right after my workout. From my research, I have seen that performing fasted cardio helps to increase V02 max, meaning if performed correctly and routinely my endurance and ability to work at a higher intensity for a longer period of time (or in my case speed) will occur. Many people who have done fasted cardio did it while leaning out for figure competitions. They specifically said that the fasted cardio sessions should not go over an hour. I am going to see if this will help with fat loss and my endurance.
Below is Tuesday’s Workout.
4 mile run and stretch (fasted cardio a.m)
7 minutes stationary bike warm up
4x10 dumbell chest press @ 25lbs
4x10 alternating dumbbell press @ 17.5 lbs
4x10 close grip chest press @ 45 lbs
1x10 diamond pushups
3x12 standard pushups
4x10 dumbell chest flys at 12.5lbs
3x25 pulsing w raises @ 12.5 lbs
2x15 Arnold press @ 12.5 lbs
2x15 hammer curls @ 15lbs

    Well that’s all I did yesterday. I have a feeling I should have done more or maybe lifted more for my pm workout since I do not feel sore at all. Any suggestions??
Until next time fitties.

XoXo,
YumYum

O, it's been a while peeps

Hey Fitties,

    Its been a minute since I posted. Last week I fell off my workout routine because of school work. However, I'm glad to say that I did well on my assignments and managed to eat clean most of the week ;). Sunday I wasn't in the mood to do a long run. So instead I did speed ladders on the treadmill.

Below is Sunday's workout.

-2 rounds of speed ladders (250m, 500m, 750m with 2 minute speed walk in between)

-12 minutes stair climber @ level 7(I definitely need to do this more)

-3x12 seated leg press @ 270lbs

-1x8 seated leg press @360lbs (yeah baby)

-3x10 seated single leg press @90 lbs

-4x10 squats @135lbs

-4x10 dead lifts @ 135lbs

-3x12 squat machine @ 270lbs 1 extra set of 8 @ 360lbs

-4x12 calf raise @ 270lbs

-3x10 cable single leg dead lifts @20 lbs

-4x10 leg swings @20 lbs

-4x10 pistol squats to chair( I find this so hard to do on my right leg)

-40 deep overhead squats @20 lbs

       I woke up Monday morning feeling horrible. The right side of my body from the neck to the ankle was painfully tight. I thought I had an injury but went to work anyway. When I got home I decided to stretch and foam roll for an hour. This helped immensely. What I have noticed is that I definitely need to stretch and foam roll more especially after heavy lifting sessions.

Well that's all for the moment, I will post Tuesday's workout tonight.

That's all fitties.

Sincerely,

YumYum

Spicy, Oh No I Forgot to Buy, Black Beans Hummus

        Hola Fitties,
I'm in the mood for a sandwich this week. Yes, I know sandwiches are known for carbs and processed meats but let me tell you how I make it first then you can judge me. Instead of using fatty spreads on my bread/wrap I use hummus. This isn't the regular liquidy hummus you get in the stores, this is a chunky seasoned hummus that just makes me happy.

   Below is the recipe and pics of how I make my hummus and chicken wraps. Enjoy.

Spicy, Oh No I Forgot to Buy Black Beans, Hummus
2 cans chick peas (wash and drain)
2 garlic cloves
2 tbsp tahini
1/4 cup cilantro
4 scallion
2 tbsp olive oil
2 tspn cumin
1 tspn red pepper flakes
dash of salt
1 jalepeno

Use a food processor or a blender to mix all the ingredients and voila you got hummus :)


Now, I wasn't just going to throw the hummus in the fridge. I got to mix it with something. So, I decided to remake one of my favorite sandwiches from Press 195.

Spicy Hummus Chicken Wrap

Whole wheat wrap cut into halves
2 tbsp fresh made hummus
1/2 slice of provolone cheese ( this cheese smells, but it tastes so good)
1/4 cup chicken breasts ( I used leftovers from a chicken I baked the day before)

Sear on stove top to make cheese melt or use a panini  press and their you have it. A nice tasty sammich.

Until next time fitties.
XoXo,
YumYum

I'm on one

Hello fitties,
    so one of my goals for 2014 was to go to the gym more. I finally decided to go on a consistent basis mid January. I noticed when I stay home I take a lot of breaks and flex in the mirror during my workouts. At the gym, I go with a set plan and execute it. My workouts have been a mixture of treadmill running, +Spartan Race WOD's, +iamtherealdp WOD's, +Nike training club abs and weight lifting. Let's just say these circuits have left me sore and stronger. So much so that I swear I'm seeing definition in the ab area. You do not know how geeked I am off this. I've wanted a six pack since I was 12 and each day I am getting much closer to having the physique I desire. I've also been eating way better. Meal prep has helped my diet so much. When I work out I don't feel like I am heavy or need to throw up any more since I am properly fueling throughout the day and I stopped over eating.  Below are some of the workouts I posted on my instagram account.

   How are y'all doing with your workouts? Is anyone enjoying clean eating? I find that its not so bad, especially if you eat stuff you like. If you need inspiration or recipes please check out @username_DopeAF on instagram. His recipes are tasty and filling.

 Until next time Fitties.
XoXo,
YumYum

Checking In

        OMG sorry I haven't posted in so long. I'm still eating clean, working out and finishing my weekly nike running challenges. Updates will definitely be coming up in the near future when I get a breather. In the meanwhile follow me @yumyumgetsfit on instagram.

Woo, thank God I wore matching socks that day :).

                                     
Until next time fitties.
XoXo
YumYum

Chicken Avocado Salad and Spinach and Feta Stuffed Chicken

Hey Fitties,
    how are ya doing? I committed to eating clean this week. So far this whole thing has been really good. I thought I would hate it but I've actually been enjoying what I make and have been learning a lot along the way. Below is my recipe for the chicken avocado salad. I actually adapted this from a restaurant I like to frequent called Press195.

Chicken Avocado Salad
Chopped Romaine Lettuce
1 Boiled Egg
1 Chicken Breast
1Tomato
1/2 an avocado sliced
Trader Joe's Cilantro Dressing

Anytime I make this salad I use a creamy dressing. The combo of the avocado and the boiled egg is divine and keeps me satiated until my next meal.

Spinach and Feta Stuffed Chicken

8 thinly sliced chicken breasts
2 tbsp Italian seasoning
1 tbsp ground cumin
1 tbsp black pepper
1/2 packet sazon'
1 tspn salt
12 oz frozen spinach
1/4 cup chopped scallions
2 garlic cloves smashed and chopped
1/4 cup cilantro
1/2 cup Feta Cheese
1/3 cup fat free ricotta
1 large egg
1 tspn water
1 cup breadcrumbs


    1. Season Chicken with italian seasoning, ground cumin, sazon, salt and black pepper.
    2. In a pot add 1 tbsp olive oil and add scallions and garlic and leave on med-high heat till garlic turns light brown.
    3. Add frozen spinach to the pot and a dash of black pepper and salt. Cover pot and let spinach simmer for about 10 minutes.
    4. Uncover the pot and let the spinach condense for 5 minutes or to your liking.
   5. In a bowl place 1/3 cup fat free ricotta, 1/2 cup feta cheese and cooked spinach.
       Mix, this should look and taste like creamed spinach now.
   6.  Lay out chicken breasts flat and spoon in 1-2 tbsp spinach mixture into each and roll.
   7. Make an egg wash consisting of 1 large egg and 1 tspn water. Dip each chicken roll into the egg wash and roll in bread crumbs.
   8. Place the now breaded chicken on nonstick foil with seam down.
   9. Bake for 25-30 minutes on one side, flip and bake for an additional five minutes.
   10. Enjoy, this is rather tasty.
Also, I had a lot of the creamed spinach mix left over. This can be used as a tasty side dish :)

 

XoXo,

YumYum

Baked Salmon Cakes with Avocado Cilantro Dressing

 Wazzup Fitties,
     so this weekend I went shopping and bought a bunch of food to try. Below are the recipes for the salmon cakes and feta stuffed chicken I made this week. Remember, these are adapted from +Skinnytaste Gina .

Saute 3/4 cup yellow onion, 1.5 cups chopped celery,
1.5 cups orange bell peppers, 1/2 cup green bell pepper and
1/4 cup cilantro in 1 tbsp olive oil.

1/2 lb Salmon fillet seasoned and seared
on each side for 5 minutes.

Flake cooked salmon, add veggie medley,
1 tspn hot sauce, 1/2 tspn lawry's salt,
1 cup breadcrumbs, 3 tbsp light mayo,
3 tbsp non fat greek yogurt,  1.5 tbsp dijon
mustard, 3 egg whites and 1 large egg lightly beaten
and mix together to look as above. Leave in fridge for
30 minutes or more.

Take 1/4 cup portions of mix,
arrange in patty form and place
on non-stick foil.

Bake on each side for 12-15 minutes @
400 degrees Fahrenheit and dig in :).

 


  Now, if you want the whole shebang you can make a simple and refreshing dip for these salmon cakes to mingle with. 

Avocado Cilantro Dressing

This dressing is really good, it is mayonaisseless and quite simple to make.

Ingredients

1 hass avocado

1/4 cup fresh cilantro

3/4 cup low fat buttermilk

1 garlic clove

1 small jalepeno (remove seeds, but keep em if you feelin saucy 

1 scallion (chopped)

1/2 tsp black pepper and salt

1/8 tsp cumin seeds

1 juice of lime.

 Throw these all in a blender and mix until you see no more cilantro pieces and voila you have a refreshing eggless salad dressing. This recipe makes 6 servings and yields 64.9 calories, mainly from the 4.8 grams of fat from the avocado and buttermilk used in this recipe. It's rather thick, so you can use this as a dip as well. Enjoy