Strength Training:All About Abs

    These past couple of weeks, I've stuck to a workout schedule of two to three running days and three strength days.  On the strength days, I work a muscle group and abs.  Over three weeks, I have lost about 5 pounds.  I'm not necessarily looking to lose weight but I want to tone all over and feel better in my skin.  Below is the abs routine I've been doing.  I have definitely noticed that I'm losing the unwanted pooch and jiggle in the mid-section.  It is difficult for sure!  But as I go, each day, the exercises get easier and I feel the muscles building.  Enjoy!

All About Abs:

:30 plank

:20 side plank (each side)

30 oblique crunches

20 scissors

20 mountain climbers

5 V sit-ups

***rest and stretch it out***

:30 plank

10 vertical leg crunches

10 Russian twists

15 mountain climbers

10 scissors

***stretch it out***

Tomato and Spinach Chicken

     As you've noticed, chicken is one of my favorite proteins.  It's cheap and easy to prepare in many different ways.  It's also a lean meat; perfect for active lifestyles.  This recipe (found on menumusings.blogspot.com) is very easy and can be used to use veggies that may be going bad.  I used tomato and spinach.  You could use any fresh vegetables you have laying around (mushrooms, broccoli, peppers, onions, etc.).  Enjoy!

Tomato and Spinach Chicken

Create a nice sear on your chicken breast
first.  This will also add flavor
to your sauce!

Ingredients 

• 2 chicken breasts 
• kosher salt and black pepper
• 2 Tbsp canola oil
• 2 cups chopped fresh tomatoes
• 2 tsp minced fresh garlic
• 4 Tbsp cold butter
• 1/2 cup fresh baby spinach, chopped
• freshly grated Parmesan cheese, for garnish

Directions

     Season chicken breasts with kosher salt and fresh cracked black pepper.  Add a couple of tablespoons of oil to your skillet. This may seem like quite a bit, but it will form the base for the sauce. When the oil is HOT, add the chicken breasts. After about 4-5 minutes, the chicken breasts should be ready to turn.  You'll want to cook them on the second side another 4-5 minutes,or until the juices run clear when you pierce them with a small sharp knife.  You could pound the chicken out thinner; then they will cook faster than this.

When you take the chicken out to slice,
the sauce will thicken and create a
beautiful, tasty topping.

     After the second side has been cooking for about 4 minutes, go ahead and add in the fresh tomatoes that you have chopped up.
     Next, add the fresh spinach that you have chopped into ribbons, the cold butter, the minced garlic, and you will probably want to add some more kosher salt and black pepper to season the sauce. Now give it all a good stir so all those flavors will marry together. 

     When your chicken is "done," turn the sauce down on the lowest setting to keep it all warm while you prepare your sides.  You could serve this over pasta as a complete meal.  I made brown rice and sweet peas.  

     At this point, you can remove the cooked chicken to a cutting board, and after resting just a couple of minutes, cut the chicken into slices. Create your plate of sliced chicken and tomato and spinach sauce.  Top with grated Parmesan cheese and serve.

 

Corn and Sausage Chowder

     With the cold weather we've been having, I have been testing out some soup recipes.  I love hot soup when it's crazy cold outside.  Being a Florida girl, cold is not my friend!  Here's a very easy and delicious corn and sausage chowder recipe.  The recipe originally comes from sweetpenniesfromheaven.com.  Try it out the next time you need to stay warm and cozy!

Corn and Sausage Chowder
Ingredients

• 2 cups potatoes, cubed
• 1 lb. smoked sausage (we used turkey)
• ½ cup diced onion
• ¼ cup butter, melted
• ¼ cup flour
• ½ teaspoon salt, ¼ teaspoon pepper
• 4 cups fat free milk
• 12 oz. corn (thawed if frozen)

Directions

1. Boil potatoes in water and cook until tender, 15-20 minutes.
2. Drain and set aside.
3. Slice sausage into bite size pieces.
4. In skillet, saute onion in butter.
5. Add flour, salt and pepper.
6. Stir constantly for 1 minute.
7. Add milk and bring to a boil.
8. After 1 minute add corn and sausage.
9. Return to a boil.
10. Reduce heat and simmer for 10 minutes.
11. Stir in potatoes and heat through.