Tag Archives: bodybuilding

Turkey muffins

With less than 8% fat, about 22g of protein in a serving of 100g, for my macros, turkey muffins were a perfect lunch idea.

When I made them yesterday I can’t begin to tell you how amazing the aroma was steaming out of the oven. I ate this over spinach and with roasted sweet potato.

Ingredients:

500g (1 package) extra lean ground turkey
1 red bell pepper chopped into tiny squares
1/2 red onion also chopped into tiny squares
1 egg
2 teaspoons sweet chili sauce for chicken
1 teaspoon soy sauce
1 tablespoon Maille Dijon mustard
1 teaspoon rice vinegar
1 teaspoon garlic pepper

Directions:

  1. Preheat oven to 375ยฐ before preparation
  2. Combine all ingredients in a large mixing bowl
  3. Drop turkey mixture into silicone molds
  4. Bake for 20 minutes. Turn oven off and let muffins set for an additional 20 minutes in warm oven.
  5. Serve with steamed vegetables, spinach, sweet potato or rice.


I can’t tell you how much I enjoyed these muffins! Finally, delicious turkey that was moist, flavorful ย and a great lean protein that goes with other healthy options.

I will definitely be making these many more times again this year! How do you cook with ground turkey or chicken?

xxserena

30 day hiit challenge workout with 30 different exercises

This is a good strength conditioning workout in the form of a challenge if you want to start slow. It only requires ONE minute a day for 30 days, except on hiit challenge days. You do one exercise for one minute every day. For 30 days. 

This will accomplish two things: familiarize yourself with strength conditioning exercises making your body stronger and …allowing your body to form the habit of regular exercise. Would four minutes make a difference? Yes. Your body will get stronger after the 30 days.

So if you want to lose fat and gain muscle, maybe try this out:

  
Have you ever participated in an exercise challenge? What benefits do you believe that regular exercise gives? 

Have a great Sunday! 

xxSerena 

Four amazing abs exercises by Jillian Michaels

It’s good to change up your ab exercises. Keep it fresh, trick your body and get stronger. 

  
Do you ever work out your abs? Do you do it at home or in the gym?

xxSerena 

10 minute ab workout

Slimming your waistline isn’t only good for your looks, it’s good for your health. 

Research tells us that excess pounds around the waist lead to a higher risk of heart disease, diabetes and high blood pressure.

  
I hope you are inspired this week to work out just 10 minutes more than you usually do. Perhaps in between household chores you could do this 10 minute ab workout.

How often do you work out your abs? Would you do this ab work out at home or in the gym?

Be happy, be safe and remember you are loved! Have a great Sunday.

xxSerena 

Your body on yoga: 10 reasons to go to a class today

Yoga helps the body prevent an injury or decrease the amount of time it takes to recover from one in my experience. 

A regular, consistent practice brings about an awareness between your mind and your body. This “awareness” is what, in my opinion, prevents injury. In yoga, we learn to slow down, in effect, doing things “properly.” 

This slowing down balances our every day “speeding” through life trying to get to a destination. In haste, mistakes are made. Busy is an old concept.

  
Quality comes from doing something properly, making mistakes, learning from them, having a sense of satisfaction, doing the work you love with care. 

Someone wise once told me, “the fastest way to do something is to do it slowly.” What that means is do things properly the first time. Don’t rush. Don’t push too hard. 

Be graceful. Be kind. Soft and understanding. Generous. And yoga is not about competition. Don’t look at others around you. Focus on your own body, your own balance, your own strength.

  
Yoga has brought me balance, happiness, strong body, perspective, forgiveness, peace and love.

I encourage you to go take a class today!

xxSerena 

What are the health benefits to eating cabbage?ย 

I went out for chicken wings the other day and they were resting on a bed of shredded cabbage. Someone asked, digging at the cabbage with a chopstick, “do you eat this, or is it just garnish? It’s mostly water, isn’t it?” 

  
Cabbage has a multitude of health benefits. The way we ate it, raw shreds, is very nutritious. Myrosinase enzymes are activated naturally after cutting, slicing, shredding and chopping. Five to 10 minutes after chopping raw cabbage, cabbage cells are broken apart  and myrosinase enzymes become active. 

Cabbage has a long history of both food and medicinal functions. Cabbage is an important anti cancer food for three reasons; it’s rich in antioxidants, anti-inflammatory agents and high in glucosinolates. 

One cup of cooked red cabbage contains 44 cal, 79% of your daily recommended value for vitamin K, 69% of your daily recommended value for vitamin C and 20% of vitamin B6. It’s also high in manganese, fiber, potassium and folate. So remember the cabbage soup diet? There is a lot of merit to that. Cabbage is a great food for weight loss. 

Red cabbage is 6-8 times higher than green cabbage in terms of antioxidant capacity so don’t be afraid to choose a color for cabbage!

  
The phytonutrients in cabbage can be converted by the body into compounds that have special detoxification and anti-cancer properties.

So no, cabbage is not just the garnish. It’s not just water. Don’t overlook the powerful nutritional value packed into cabbage. Eat it! 

  
What’s your favorite way to eat cabbage? Leave me a question or comment about cabbage! Happy eating ๐Ÿ™‚

xxSerena

Six flat-tummy exercises you can do at home

I think the tummy is always the last thing to lean out. So you may be working out faithfully, eating clean, going to yoga, drinking water and reducing stress, don’t lose momentum! You are doing all of the right things. 

Don’t give up. Go slow. Go consistent. And incorporate these exercises to strengthen your abdominal muscles.

  
Happy working out!

xxSerena

5 ways to get more out of the workout that already works for you

We all have that workout that works really well for us, that we love, that we’re used to, that we just don’t want to let go of! But according to trainers, bodybuilders and health enthusiasts, we all agree that changing up your routine is key to advancing. Why? Because you want your body to change, according to Shape Magazine‘s Jay Cardiello. “The human body adapts quickly to exercise stimuli, and once it adapts it needs change.”

Amanda-Bisk-8

But what happens if you love it and your routine works for you? I see examples of this all the time, in the gym and at home or self work outs. You love that instructor at the gym, but the exercises target the same area and even though exercises may change, your body adapts and you stop seeing the results you did when you first began. Or it can happen outside of the gym.

At home, you have a limited space. You probably have a designated area and weights, perhaps you have only a certain amount of time you can workout per day.

If you workout outside, let’s say, running your route through the park, with your stretching routine, or strength training routine that works – you don’t necessarily want to stop. But your body may have hit a plateau.

How do you keep your trusted workout, keep the consistency, but challenge yourself so that you keep seeing results?

Here are some tips:

  1. Dig deeper: Even if you’re in a class, you can “dig deeper” by sitting down into your squats more, think about putting more power into your moves. If you are lunging back, feel the difference if you push off from your heels or off your toes? What gives your body more balance, more power?  are lifting up using your core as well as sinking into your legs. dig deeper
  2. Think about what you’re working: If you’re running, think about the power in your legs, in your arms. Be conscious of that. Feel that you’re equal on left and right. Feeling the power and thinking about the body part you’re working can help you focus as well as strengthen and target the areas you are working, so that you are working consciously, with purpose and power. If you are working abs, think about your abs. Feel your abs. Put your mind’s focus on that area. focus workout
  3. Find that balance between challenge and safety: Learn how to feel your body working more, but still maintain your safety. Push yourself a little more than you did in an exercise that you’re used to but keep vigilent. Digging deeper can give you a more valuable workout when it comes to caloric expenditure and muscle gain, but remember, safety first. Check your form, see that you are protecting knee joints and that you don’t feel any pain. d5e265ad1b22dd3d_squat_-lunges-FP.xxxlarge
  4. Add something: If you’re going to a class at the gym that works for you, then maybe get on the treadmill or do a weight training circuit before or after class. This will add more time and resistance; surprising your muscles with something they aren’t used to. If you don’t have time for that, maybe change the spot where you usually workout and go somewhere else. This may give you a different perspective. change your workout
  5. Add a partner: Taking a partner along with you can boost your workout. Often having someone there beside you working out can increase the power or focus of your exercise. It may help you to push harder, whereas if you were alone you may be easier on yourself. Your partner may introduce different ways of approaching your workout and make it more fun!workout_partner

Whatever you do, whether you change up your workout or keep it the same and decide to make smaller changes, the most important thing is consistency. And be proud of yourself. You are working out. You are taking time for yourself, investing in making yourself stronger, more healthy and giving back to your family and everyone around you as a result.

Keep up the good work!

xxSerena

Sun salutation poses to relieve stress

I find a certain sequence of sun salutation both comforting and strengthening for the body. I use this particular one and hope that you find strength and peace in it also:


Yoga keeps the body stronger, young and supple. Its more in-depth lessons teach one how to let go, understand what is truly important and find happiness.

From a physiological perspective, it decreases stress, improves flexibility, builds muscle strength, prevents cartilage and joint breakdown, protects your spine, increases your bone health, boosts your lymphs, drops your blood pressure, increases your heart rate, regulates your adrenal glands and … Makes you happier.


But that’s not all yoga does. Yoga helps you focus, lowers your blood sugar, releases tension in your limbs, helps you sleep deeper, boosts your immune system functionality, keeps allergies and viruses at bay, encourages self-care, supports your connective tissue, gives you enter strength and eases your pain.

Namaste. May the light, strength and happiness in me reflect and  acknowledge the light, strength and happiness in each of you. Have a wonderful day!

xxSerena

Is TOO healthy … Unhealthy??

What’s the line between healthy and more healthy and can too healthy turn unhealthy? 

That was a mouthful, but every body is different.  You may want a six pack. But do you have all the information? How lean is too lean? Here is one perspective:

  

What is healthy for your body? Do you agree or not with this infographic? Leave a comment or question below. 

Have a great and healthy day! 

xxSerena