Tag Archives: fit

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 375° 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  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

Strengthen and save your shoulders 

Shoulders are so important. They help to create good posture and as the anterior front body muscles get strong fast this isn’t necessarily true for our backs. Strong shoulders can prevent back pain. 


Do you workout or exercise your shoulders? 

xxSerena 

How to lose your love handles fast!

There’s no such thing a spot training-training one part of your body to lose fat in a particular area. But you can strengthen certain muscles. 

So in addition to regular cardio exercise and flexibility training, here are some great muscle conditioning exercises to target your midsection, namely your love handles!


Have you tried these exercises before ? 

xxSerena 

Flat belly work out

It’s combination of strength training, flexibility and cardio that will flatten your belly.
That’s why I like this workout. It combines strength and cardio with flexibility movements.

  
Have you done any of these exercises? Which ones are your favorite or least favorite?

xxSerena 

Using ViPR as a Fascia Training Tool

I love the ViPR, for training others and myself. I’ve been taking ViPR for almost three years and have been teaching for almost two years.

I like this video, where Haley Holland explains how to use the ViPR as a fascia training tool:

 

Have you used this portable equipment for your training?

 

xxSerena

ViPR exercises for your abdominal muscles

The ViPR portable equipment uses principles of loaded movement, nose to toes training and functional mobility moves to make you stronger and burn more calories than other types of training.

Sometimes, at the end of my class, before the cool down I’ll do ViPR for abs moves.

Here are examples of some:

ViPR for abs

They may look easy but they’re challenging and definitely make your abdominal muscles stronger. Benefits of this include supporting your back muscles and reducing belly fat.

Do you do exercises for your abdominal muscles?

xxSerena

Warm-up exercises for functional mobility

Warming up your muscles and creating mobility slowly in your muscles prepares your body for a strenuous workout. 

Warming up prepares the body for exercise and helps to prevent injury.

But what are some good exercises to do? There are so many options. Choose what is right for you and your body today. Remember to listen to your body. What was good for you yesterday may not necessarily be correct for you today.

Here are some ideas:

   
   
Do you warm up before you workout?

xxSerena 

Easy to follow yoga poses for moms and kids

Yoga is for everybody. Little ones can be as inspirational as a yoga master. This is something that I learned when teaching very young children yoga in a class over 10 years ago.

Children have supple relaxed bodies. They also don’t worry about the past or the future as much as adults might. Remaining in the present helps person stay in the pose and experience all the benefits of that pose.

Here are some great poses for moms and kids to do together:

  
Do you practice yoga? What are the benefits that you experience?

xxSerena 

Turkish soup & salad healthy lunch 

This lunch, ordered in, looked so good I had to let’s you guys peek. Sometimes you feel like taking a break from meat, keeping it plant-based and vegetarian. 

Here’s the order: 

  
Lentil soup, which came with bread, and a Mediterranean salad. Here’s what it look like when it arrived: 

  

Turkish food delivery. Photography by Rizwan Alvi
 
Here’s what it look like after unwrapping:

 

Red lentil soup and Mediterranean salad. Photography by Rizwan Alvi
 
Looks so delicious my mouth is watering. Here’s a close-up of the salad:

 

Mediterranean salad. Photography by Rizwan Alvi
 
What is your favorite soup and salad combo?

xxSerena 

15 minute standing abs workout you can do with dumbbells

I did one of these for a portion of my hiit class last Sunday. I like these exercises because they are simple and build total body strength. 

Remember to mind your posture throughout all of these exercises. Ground your feet equally on left and right, roll your shoulders into the back of your body, keep your chest open and keep your core strong.

 

 In class, I chose to bring in number three, the bow extension exercise.
Have you done these exercises before? How many minutes a week do you dedicate to building your strength with strength training exercises?

xxSerena