santa fe chicken over fresh kale

I always viewed crockpots as an appliance for soccer moms, until I got one of my own and realized you can cook anything from full turkeys, to curry dishes, and bread pudding by the touch of a button!  I tried this recipe out last night and made some tweaks of my own.  Very few ingredients are needed and you can add things such as white beans, red pepper, bacon, onions, etc. to make it your own!

Servings: 4 people or 4 meals!

1 can corn

1 can black beans with chilies (I used Trader Joes)

1 can fire roasted tomatoes (I used Hunt's)

1 can vegetable (or chicken) broth

1 teaspoon cumin

1 teaspoon smoked cayenne pepper

1 teaspoon onion powder

2 teaspoons garlic powder

1 cup fresh chopped cilantro

2 large chicken breasts, raw (I considered half a breast a serving size)

Cut the chicken breasts into 1" cubes and add all ingredients to the crockpot.  Cook on low for 9-10 hours.  If you are planning to double this recipe feel free to alter any ingredients how you wish but just be sure to portion out the broth correctly.  It's easy for the liquid to absorb into the chicken since it cooks for so long!

I served this over fresh kale and sprinkled cheese on top because I could dish it up the night before work and heat it up easily at the office! You could serve with corn tortillas or chips and guacamole!  The beauty with crockpots (and cooking in general) is that you can alter the ingredients however you wish.  Get creative with your ingredients and if you think of something great please share!

Enjoy :)

chest + tris

A

TRX chest flyes

TRX push ups

TRX chest hugs

B

french press

dumbbell flyes, laying

TRX push

C

incline press

cable crossovers

decline press

D
handstand pushups

bosu pushups

overhead press

ginger curry coconut scallops

Scallops are very easy prepare and are complimented with any light sauce.  I had these ingredients on hand and just threw it together last night for dinner (thankfully they tasted food, it would have been a bummer to waste that many scallops!).  The coconut milk does a good job and cutting the spice of the curry paste.. this recipe serves two (and is very high in protein).

1 cup of thawed bay scallops (or 6 large regular scallops)

1 tablespoon olive oil

3/4 cup light coconut milk

1/4 teaspoon red curry paste

1/2 teaspoon freshly grated ginger

Prepare the sauce simply by mixing the coconut milk, red curry paste and freshly grated ginger in a bowl.  Set aside. Heat the oil in a small pan and place the scallops in the oil, let them brown on each side.  Pour the sauce over top, and let simmer for 3-5 minutes.  If you're using regular scallops allow to simmer for closer to 10 minutes, covered.  I served with chopped green onions.

I also served these with sauteed spinach because I had a bunch that were about to go bad.. 

Fill a large pot with spinach (yes, it reduces dramatically) and toss over low heat with about 2 tablespoons of olive oil and roasted garlic until cooked down.

Enjoy :)

apple peanut butter cinnamon oatmeal bars

Sunday mornings at the farmers market mean bushels of fresh apples (and some free time to bake).  I decided to make a healthier spin on a cookie with no added sugar or flour.  Chances are, you have all of these ingredients on hand so grab a large bowl and preheat your oven to 350 degrees!

2 cups rolled oats

1 cup shredded apple 

(1 medium-sized apple, I used green apple to make these less sweet,

tip: use a mandoline or cheese grater)

1/4 cup natural peanut butter

1/2 cup honey

2 eggs

1/2 teaspoon cinnamon

1/2 teaspoon vanilla extract
optional: I added 1/4 raw chopped walnuts

Combine all of the above ingredients into a large bowl and press into a greased 9x9 pan until golden about 15-20 minutes

Enjoy! :) 

recipe from: http://happyhealthymama.com/2012/11/apple-peanut-butter-snack-bars.html

TRX - more circuits!

To spare you the sob "I work 40 hours a week and barely have enough energy to get groceries" story, I decided to trudge a little further tonight after work and try a new location of my gym.

Best

Decision

Ever

This gym had a turf area, equipped with TRX bands, battle ropes, slam balls, sleds,... Needless to say, I was in heaven.  I didn't even know where to begin! I was so giddy, I felt like it was Christmas.  So I utilized this crossfit equipment that I usually don't get to play around with and turned a chest/tris day into a full body workout.

So many people ask me how I see all of this equipment and don't become overwhelmed.  I wish I had some super neat secret, but I don't. Just many long logged hours in the gym, plenty of reading and research, and lots of trial and error.  The more you learn muscle groups and how they interact with specific movements, the better you can customize your workouts to maximize your time with what you have available - not only with unique equipment but also when you get to the gym and it's so crowded you're limited as to what you can actually do.  This used to irritate me, now I really enjoy thinking of new exercises and don't even bother planning until I get there and scope out what's available.

For those of you who are unfamiliar with TRX - essentially it is a suspension system that utilizes your bodyweight to drive muscle fatigue.  You don't need weights or much space which makes this the ultimate solution to these crowded downtown gyms that we are so [not] used to.  Check out their website, you'll see some great workouts there and you may find that if you're new to the protein-shake-loving, grunt-inducing world this is a great place to start.  TRX is very easy to learn (and makes you look like you know far more than you actually do).

Here's what I did tonight:

(repeat three times)

A

135lb sled push

20x 16lb ball slams

20x 12kg kettlebell snatches

B

20x TRX push-ups

20x TRX tricep extensions

20x TRX Y fly

C

20x TRX single leg squat

10x 135lb straight leg deadlifts

10x 60lb power clean and jerks

D

20x 16kg kettlebell swings

20x TRX atomic pikes

20x regular push-ups

weekend circuits

Naturally waking up early on the weekends.... one of the many things I have begun to embrace as a post-grad.  No matter what day it is I always wake up at the same time, bright and early as if I have to go to work - even on the weekends.  I have begun to love this, not only because I have the entire day ahead of me, but because I can get the studio at my gym to myself.  When there aren't classes being taught (typically weekend mornings) I have found that I love to bring my music, plug it in to their massive sound system and set-up a circuit workout.  Here's what I did yesterday:

repeat 5x

20 battle rope double arm slams

20 battle rope lateral waves

20 medicine ball slams

40 kettlebell swings (20 per arm)

20 weighted jump squats

20 straight leg deadlifts

20 power cleans

20 weighted lunges

20 burpees

max's mixes: part I

Music is not my forte but obviously quite crucial to appropriate performance.  Shout-out to Max, and his musical prowess, who will be updating those of you who are musically inclined and in need of solid motivation...

As a creature of habit, I am never without my headphones.  Planes, cars, work, gym. Gym. The center of my music expression.  The place where I think music can really shine. When at the gym, there are two types of music I listen to during my workouts: “lift angry” and “power through it”.  As my introduction into the fitnessfoodiefanatic lifestyle, I’d like to share with you guys two mixes that have been absolutely crushing my workouts as of late.

The first is the summer FestivalFun Mix by Helicopter Showdown.  With a mix of popular dubstep, hardstyle, and progressive house, this mix is absolutely VITAL for leg day workouts.  It helps you push through every squat and power past every walking lunge.

https://soundcloud.com/helicoptershowdown/helicopter-showdown-superhype

The second is from an artist that is slowly becoming a staple in my arsenal since witnessing him live in Las Vegas over the summer. Audien creates a ballistic progressive house anthem into your eardrums and certainly fuels any crossfit or long run workout you need to finish.

https://soundcloud.com/audien/october-mix

That’s it that’s all from me for this week.

muscle memory

In short, muscle memory is derived from repetitive movements.  Like any activity that you frequently perform, weight lifting routines can be committed to memory.  Unlike other activities, muscle memory while at the gym is almost a curse.  When performing an exercise for the first time, your brains neural network requires far more neurons to fire impulses in order to coordinate the movements.  Over time, as these networks become more routine, neurons begin to fire more efficiently because your brain recalls the movement - like a memory.  Challenging this is key to developing strong, adaptable muscle groups.

Like most people, I find myself performing the same leg exercises week after week.  I mean honestly, how many variations of a squat can you have?  Well... ask around and you'd be surprised.  

One key way to combat muscle memory is to keep yourself looped in to new techniques and ways to target those muscles.  My favorite way to do this is to ask friends.  Not only do they have their own techniques but also their own routines to help throw a curveball to your neural networks (did I just say that..?).  Find people who know what they're doing and have a unique way of doing it. Ask them to give you their workouts or exercises for particular muscle groups.  

I had the joy of completing this workout four days ago and my hamstrings are still burning.  

So when you try his workout and limp for a week, don't blame me, blame Max.

Leg Bootcamp

4x10 squats (3rd and 4th sets to failure)

4x10 sumo squats (jump rope between sets - double unders if you can!)

walking lunges, weighted vest (20-40-60-20 reps)

4x5 straight leg deadlifts, max weight

3x10 leg extension + leg curl superset, last set to failure

super-youwillwanttodie-set, repeat 4 times:

25 deep squats

25 jump squats

25 quick squats

30 full body sit-ups

30 ab swimmers

coconut curry shrimp and scallop shumai

With starting my first job, moving into a new apartment on my own, and getting back into the swing of things I really haven't been able to cook like I've wanted! But I went home for a weekend and cooked a fantastic meal with my parents.  We made these coconut curry scallop shumai, and let me tell you they're even better the next day!

filling

1 T minced ginger

2 whole green onions

1/4 lb cooked shrimp

3/4 lb cooked bay scallops

1 T thin soy

1/4 c cornstarch

30 round wonton skins

2 T oil

coconut herb sauce

1/2 c unsweetened coconut milk

1/2 c orange juice

1 T oyster sauce

1/2 t indian curry powder

1/2 t asian chili sauce (we used Sriracha)

2 T fresh chopped basil

Separately mince ginger, green onion, shrimp, and scallops in a food processor.  Add soy.

Add water to the cornstarch, mix, and use this to bind the shumai.

Wrapper by wrapper, add a tablespoon of filling to each, coat the edges with the cornstarch/water mixture to moisten, then press the edges together lightly forming little "purses".  I have attached some pictures so show you more detail below.

Heat the oil in a simmer pan (or a deep sauce pan will suffice) - gently sear the shumai until golden on the bottom.  Pour the coconut herb sauce over top, cover and steam for four minutes.

ENJOY! :)

two-a-days

morning: strength (shoulders, back)
                      superset #1:
                      shoulder press
                      lat raises
                      arnold press

                      superset #2:
                      single arm, wide stance, lat cable push-down
                      kettlebell crossover
                      kettlebell snatch/cleans

                      dropset #1:
                      barbell hyperextensions
                      deadlifts

                      burnout: wide grip pull-ups + handstand pushups, alternating


evening: cardio (45 power minute spin)

chicken saltimbocca

Last summer in Hawaii, my aunt introduced this meal to me and I loved it so much I made her make it again.  After a summer reminiscing about Hawaii I decided to bring back the chicken saltimbocca but drop the breading and add some vegetables.  I made this for friends and they all approved!

1 package thinly sliced chicken breast

(you can also pound out regular breasts if you don't have this option)

black pepper

1 package frozen organic spinach

3 tablespoons extra virgin olive oil

1 teaspoon minced garlic

1/2lb proscuitto (or one pre-packaged container)

1/2 cup grated parmesan

2 cans or 1 box low sodium free range chicken broth

1 fresh squeezed lemon

To prepare the spinach, thaw the container and drain any excess water out of it.  Toss in a bowl with 3 tablespoons olive oil and 1 teaspoon minced garlic.

Place a slice of chicken on a flat surface and sprinkle with black pepper.  Top with a slice of proscuitto and add a thin layer of spinach.  While making sure all of the toppings stay, gently begin to roll the chicken and secure with a toothpick.
Heat the olive oil in a large simmer pan, add the chicken rolls and sear each side.  Add chicken broth until the pan is full, bring to a boil, add lemon juice, cover and reduce to medium.  Let simmer for about 8 minutes or until cooked through.  Serve immediately and enjoy!

a working person's workout

The last thing most people want to do after or before a long day at work is expend non-existent energy at the gym.  With post-graduate careers looming (for most of us), we're trying to maintain the same fitness and food habits with less money and less time.  Depending on your personal preference and work schedule, figure out which time of day works best for you.  You could very realistically get a very good workout in by just waking up one hour (or even 45 minutes) earlier.  Because you are in a time crunch, the planning of your days becomes more important.  Determine on Sunday night which days you are going to incorporate cardio and know that because you may only have one hour that your lift will have to either be condensed or involve less rest time between sets (in this case I would design more supersets).  I like to plan out my week based on my schedule and what I have planned.  Here is a sample to get you started:

Monday: legs, abs

Tuesday: shoulders, forearms, stair sprints [short cardio]

Wednesday: chest, cardio circuits

Thursday: back, 25 min. run [long cardio]

Friday (rest day)
Saturday: arms, swim

Sunday (rest day)

Although I have personally never worked out while at work, I know many people who do.  I've heard of people jump-roping, sitting on medicine balls, running in the emergency exit stairwells, and even jumping jacks!

Here's an at-work exercise link:

http://www.webmd.com/fitness-exercise/features/exercise-at-your-desk

...and one slightly more embarrassing:

http://www.washingtonpost.com/wp-srv/special/health/workout-at-work/

Keep in mind that if you walk to work and/or to the metro, that's exercising! 

spinach stuffed portobello caps

What better way to top a salad than with prosciutto, feta, and half an avocado?

1 portobella cap, cleaned*

1 cup fresh spinach

1 teaspoon chopped garlic

1 teaspoon extra virgin olive oil

1 tablespoon reduced fat feta

1 piece of proscuitto

To clean the mushroom* take a fork and scrape out the gills with a spoon.

Preheat the oven to 350 degrees.  Sautee the spinach and garlic with olive oil in a pan until fully wilted. Place into mushroom cap and sprinkle feta ontop.  Wrap in proscuitto and place onto a lightly greased pan into the oven for approximately 10 minutes.  

I served mine atop a fresh spinach salad with chopped onion and an avocado drizzled with fresh ginger dressing!

legs

Your legs consist of dense muscles, many of which are uniquely large due to the upright posture of our species.  Evolutionary genetics has developed many hypotheses as to why bipedalism is advantageous in humans.  It is likely that this proved to be superior and evolved rather quickly due to many factors such as lower radiation and it's ability to more efficiently cool the body.  Without getting into too much detail for all of you non-science nerds like me, I'll briefly introduce the muscles in your legs, a set of muscles much underrated in the weight room (*cough* you gentlemen).  Below are the main muscle groups targeted while strength training:

Calf Muscles (gastrocnemius and soleus muscles)
Gluteus Maximus
Quadriceps (conventiently named after the four muscles for which it consists of: sartorious, vastus intermedius, vastus lateralis, and vastus medialis muscles)
Abductors/Adductors (the muscles responsible for the movement about the hip joint)
Hamstring muscles (bicep femoris, semitendinosus, and semimembranosus muscles)

Nobody likes leg day so I try and switch it up each time to keep it exciting.  I do this by finding new exercises as well as incorporate cardio by keeping it fast-paced.  This workout uses high reps, not only because I had the time, but if you're going to do legs right you better have a hard time walking afterwards. Enjoy!

warm-up

weighted jump squats

box jumps

superset #1

10x10 squats

10x10 bear squats

100 walking lunges, weighted

superset #2

3x10 rotational box jumps

max split squats

cable kick-backs

ran stairs, for time: 35 minutes


and as spongebob eloquently put it:
http://www.youtube.com/watch?v=t_FzdmPmc1I

ginger chili turkey sliders

I had a large ginger root that I needed to finish.. so I cooked up these little "sliders" last night.  I used cucumbers as buns which gave them a really nice cool crunch with the warm patties.  I like to use turkey breast because it is very lean but you could substitute chicken or regular turkey!

ginger chili turkey breast sliders with guacamole

1/2 package of ground turkey breast

1 tablespoon freshly grated ginger

1 teaspoon Sriracha garlic chili paste

1 teaspoon garlic powder

In a bowl combine all ingredients.  Form into small bite-size patties (the same size as your sliced cucumbers) in your palms and place onto a greased pan.  On medium-low heat cook thoroughly, flipping every couple of minutes.  Serve on top of sliced cucumbers with guacamole!

for my guacamole I like to keep it chunky so I be sure not to mix it too much with a fork.   I always make mine by mixing in cilantro, garlic, lime, onion, cayenne, and diced tomatoes.

yields: 12 small sliders or 2-3 large burgers

biceps back abs

today was dedicated to our favorite swimsuit muscles

warm-up:

10 minute jog

10 minute jumprope, double-unders

superset #1:

bicep curl 21's, EZ bar

reverse grip pull-ups

superset #2:

bent over reverse dumbbell flyes

dumbbell bicep curls

superset #3:

lying t-bar rows

double kettlebell alternating hand cleans

burn-out

deadlift, dropset

cauliflower buffalo wings

I recently went to a restaurant that served these and I thought they were so exciting.  Regular chicken wings usually pack around 100 calories, each!  And not to mention half of those calories come from fat.  The process of baking the cauliflower in whole wheat batter softens the pieces making the consistency smooth and juicy just like chicken wings!  Serve them with a side of blue cheese yogurt dressing (recipe below) and some celery of course!

whole wheat cauliflower "un-wings"

1 1/2 cups cold water (just 1 cup if you use white flour)

1 cup whole wheat flour

1 tablespoon garlic powder

1 head of cauliflower, cut in pieces

3/4 cups Franks Hot Sauce

1 tablespoon melted butter

Mix together water, flour, and garlic powder.  Dip the cauliflower florets in the batter and place onto a lightly greased pan (I sprayed olive oil on my pan).  Bake for 20 minutes, remove from the oven and drizzle the hot sauce/butter combination over the top.  Bake for an additional 5 minutes, remove and enjoy!

blue cheese greek yogurt dressing

1/2 cup crumbled blue cheese

7 ounces fat free greek yogurt

1 tablespoon lemon juice

2 teaspoons white wine vinegar

1/8 teaspoon garlic powder

crushed black pepper, to taste

Combine all ingredients well in a bowl.  Yields 1 cup of dressing.

Recipes adapted from skinnytaste.com

chest + tris

How many reps should you be doing? You really don't want your reps to exceed 10-12, and if they do up the weight!  The ideal range you want to be lifting is about 5-10 strong, perfectly formed repetitions.  I see too many women at the gym using too light of weights, you need to tear down your muscles in order to build them up and you probably won't be able to do that with 5lb dumbbells!

workout of the day

warm-up:

10 minutes cardio (jog to the gym?)

superset warm-up:

3 sets push-ups, max reps

3 sets smith machine incline pull-ups, max reps

4 sets dumbbell incline presses, max reps,

superset 1:

4x8 dumbbell flyes (lying)

4x8 dumbbell flat bench presses

superset 2:

3 sets EZ bar french press, max reps

3 sets body-ups, max reps

3 sets single arm tricep pull-downs

handstand push-ups
use a wall for stability if you need it

(I use this as a test to see if I worked out hard enough! you don't want to be able to do more than 3)

25 minute outdoor jog

treat tuesday

One thing that people frequently ask me is how I am able to stick to eating healthy each day and not have sudden urges to eat a fast food meal... my answer to that is simple: never restrict yourself.  Learn what poor diets do to your body and feel the performance difference that your body has when you eat clean foods.  Here is one treat that I like to make for myself, it definitely cures that sweet tooth.  One tip is to cut a few pieces for yourself and give the rest away to friends!



chocolate chip rice krispy treats

I've found that the milk makes the treats creamier and the additional marshmallows added at the end make them fluffier and sweeter.  Feel free to add vanilla bean, candies, or other cereals to make them even more unique!

1/4 cup butter

6 cups mini marshmallows (approx. 1 1/2 bags), divided

2 tablespoons skim milk

5 cups rice krispies cereal

1/2 cup semi-sweet chocolate chips

Melt the butter in an large pot and add 4 cups of the mini marshmallows.  Stir until melted.  Mix in the milk, remove from heat, and add the cereal.  Once cooled off, add remaining 2 cups of marshmallows and the chocolate chips.  Spread over wax paper to completely cool, cut into squares and enjoy!

chana masala (curried chickpeas)

Packed with spices, fiber, protein, and zero salt..

Great for use in wraps, on top of salads, and on its own!

2 tablespoons extra virgin olive oil

1 large red onion, chopped

1 tablespoon fresh garlic, chopped

1 tablespoon fresh ginger, pureed

1 large jalepeno, chopped

2 teaspoons cumin, ground

2 teaspoons coriander, ground

1 teaspoon cayenne, ground

1 teaspoon turmeric

1 teaspoon garam masala

1 can diced tomatoes, unsalted

2 cans chickpeas, rinsed and drained

1/2 cup water

1 tablespoon fresh lemon juice

2 tablespoons fresh chopped cilantro

(although the amount of spices you will have to buy may be daunting, they are very versatile. I really like to use them in tofu dishes, hummus, and even turkey burgers)

Sautee the red onion in oil.  Add all of the spices to the onions and mix well.  Transfer this mixture to a pot and add the tomatoes, chickpeas, and water.  Let simmer until most of the liquid has been absorbed (about 45 minutes).  Before serving add lemon juice and fresh cilantro. 

Recipe adapted from: closetcooking.com

cardi-yo

I like to work in circuits with my workouts because I find that you get more bang for your buck.  It is far more effective to incorporate higher intensity cardio for a shorter amount of time in order to burn fat and retain muscle.  Many of you have asked, so here's a little post on my thoughts on cardio training:

There are two types of muscle fibers.  One involved in endurance training (such as marathons) and one involved in short-lived high intensity training (such as sprints and weight-lifting).  You can especially see the difference in these two types of fibers when watching the olympics; compare the type of muscle mass on the sprinters to that on the distance runners.  

Those of us who spend our days in the weight room isolating muscle groups, we do it for the tone that is derived from the muscles built from the short-lived high intensity training as mentioned above.  Therefore it would be counterproductive to build these muscle fibers lifting weights then run on the treadmill for an extended period of time.  This causes your body to break down the muscle in order to fuel it for endurance (yes, unfortunately you will begin to burn muscle before you burn fat when entering endurance training thresholds).  That is why I, personally, do higher intensity cardio (after I lift! ..not before, you want maximum strength out of your muscles in the weightroom) that utilizes large muscle groups and also strive to incorporate them in my weight sets to keep my heart rate up.

My post-weight training cardio exercise, is spent doing intervals on the elliptical (trainers have advised me to not use the incline but to strictly use resistance intervals alternating between easy to near-impossible), running stairs (you sprint as you ascend and rest as you descend), or circuit training (the equipment opportunities are endless: jump ropes, kettlebells, rowing machines, body weight exercises such as burpees, and more that I will outline in the weeks to come)! 

Many people get confused on how much and what type of cardio to do, and my answer is is that it's entirely up to you and the type of muscle definition that you want.  Ultimately you need to find a balance that gets you to GO the gym because chances are if you dread it, you won't do it! 

Here's a little taste of what I did today:

(I marked cardio-incorporating workouts with an *)

Warm-up*

Strength circuit (for time, 8 minutes)

Bent dumbbell rows, 10 reps

Alternating dumbbell overhead press, 10 reps

Dumbbell squat clean press*, 10 reps

Superset #1 (shoulders)

Dumbbell arnold press

Dumbbell lateral side raise

Weighted ball squat press throw*

Superset #2 (back)

Reverse dumbbell flyes

Lat pull downs (behind the neck)

T-bar rows

Cardio Circuit (for time, 25 minutes)

Jumprope*, 15 reps

Rowing machine*, 500 yds

peanut butter banana oat muffins

This is a great post-workout snack... made with protein, potassium, whole grains, and fiber.

1 1/2 cups whole grain oats

1/4 cup dark brown sugar (packed)

1 teaspoon baking powder

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

1/2 cup skim milk

1 large egg, lightly beaten

1 large banana, mashed

1/4 cup crunchy salted natural peanut butter

Mix the oats, brown sugar, baking powder and cinnamon. Lightly chop in a food processor.

Add and mix in the vanilla, milk, and egg.

Add and mix in the banana and peanut butter.

Pour this mixture into lightly greased cupcake pan and place into 350 degree oven until golden brown.

I served them topped with 1 teaspoon additional peanut butter.

Recipe adapted from: gingerbreadbagels.com

legs and eggs

For those of you who don't understand how to properly perform the workouts below, I recommend going to www.bodybuilding.com and watching the videos.  You don't want to be that idiot at the gym, or the injured one.

To kickstart the week after a light warm-up (cardio and jump squats) here was my WOD:

    Superset #1:

          Deadlifts- 3 drop sets

          Barbell squats- 3x10 reps, moderate weight

(when performing these I didn't completely extend my legs and continued onto the next squat, this keeps your heart rate up)

    Superset #2:

          Single-leg squats- 3 sets to failure, weight them if you can!

          Bulgarian split squats- 3 sets to failure, unweighted

 

    Smith machine glute kickbacks- 4 sets to failure

tip: place a mat under to save your knees

    Cardio: 

5 flights of stair sprints for 25 minutes. 

 I like to do these outside (work on that tan and that sweat) 

and if you're in College Park I recommend running the Comcast center steps...

    Food:

Pre-workout meal (breakfast): egg within a red onion peel sprinkled with cayenne pepper and garlic powder alongside a toasted english muffin topped with natural peanut butter.

Post-workout meal (lunch): whole wheat pasta with tuna, garlic, onion, olive oil, peas and pine nuts
       

quinoa black bean burgers

What is quinoa ("keen-wah")? Contrary to popular belief, quinoa is a seed and a not a whole grain.  It has been popularized due to it's high level of protein and lack of cholesterol, as well as its brief cooking time.  When compared to rice, couscous, and pasta, most people find it to be much more tastier and more versatile when adding it to food.

How am I supposed to cook quinoa?

   1. Rinse the seeds in cold water, well.  Be sure to have a fine enough strainer that doesn't allow the seeds to sneak through.

   2. Transfer the seeds into a pot with water.  I use 1.5 cups of water with every cup of quinoa (be precise with your measurements).  These seeds require much less water than rice and pastas.

   3. Once the open pot is boiling, turn the heat to low (be sure it is simmering), then cover and let simmer for 12 minutes.

   4.  Remove the quinoa from the burner and for 5 minutes allow it to "steam" inside the covered pot.

   5.  Fluff with a spoon and allow to cool.

Now for the burgers!

Ingredients to make 6 large patties:

2 cans of black beans

1/4 cup finely chopped red onion

2 chopped garlic cloves

2 teaspoons red pepper powder

1 teaspoon cumin

1 tablespoon lemon juice

2 teaspoons hot sauce (I used Sriracha)

1 1/4 cups cooked quinoa

1 egg white

Rinse and drain both cans of black beans.  Mix the onion, garlic, red pepper powder, cumin, lemon juice, and hot sauce in a large bowl.  Place this mixture into a food processor and allow it to process until the burgers have a texture resembling cooked oatmeal.  Transfer this blend back into the mixing bowl adding the quinoa and egg white.  Shape into patties, place onto a hot pan to cook, and enjoy!  I served them bun-less with lettuce, red bell pepper slices, and avocado.  They were fantastic!

Adapted from Bon Appetite Magazine