You Gotta Try This Awesome Tasting And Very Healthy Chicken Taco Chili

Hello everyone I hope your all having a great and very healthy week taking care of your body because it's the only one you have!!!  I came across an excellent recipe for Chicken Taco Chili that not only tastes great but is very healthy and filling as well.  I've had it at home over a cup of rice and also at work by itself so I thought I would share this great recipe with everyone... I'm sure you will enjoy it as much as I do ;)

Ingredients:

1 onion,chopped

1 16 oz can black beans

1 16 oz can kidney beans

1 8 oz can tomato sauce

10 oz package frozen corn kernels

2 14.5 oz cans diced tomatoes w/chilies

1 packet taco seasoning

1 tbsp cumin

1 tbsp chili powder

24 oz (3-4) boneless skinless chicken breasts

chili peppers, chopped (optional)

1/4 cup chopped fresh cilantro


Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder, and taco seasoning in a slow cooker.  Place chicken on top and cover.  Cook on low for 10 hours or on high for 6 hours.  Half hour before serving, remove chicken and shred.  Return chicken to slow cooker and stir in.  Top with cilantro.  Also try it with low fat cheese and sour cream which would be extra weight watcher points for those of you on weight watchers.


Makes 10 servings
Serving size 1 1/4 cups
5 weight watcher points plus
Calories: 203.7 per serving, Fat: 1.4 g, Carb: 33.3 g, Fiber 10 g, Protein: 16.9 g

ENJOY  :)

Boot Camp Training Class I'm Taking On Saturday Mornings!!!

So I thought I was in pretty good shape and then decided to try out a great bootcamp class that they have at 24 hour fitness where I workout.  They have 2 trainers that run the class one of which is my personal trainer who suggested that I take the class.  I have gone to 4 classes so far which lasts for 1 hour and after that my body is completely exhausted.

The class begins with everyone getting in teams of 5 and we warm up by running the length of the basketball court where the class takes place. We each run at 50% to the end of the court and back until everyone is done on all teams. We then to proceed to run at 60%,70%,80%,90%, and finally at 100%.  After this we do relay races which really gets our hearts pumping. Several of them that we do which change from week to week are run to mid court do 10 pushups then run to the end of the court and do 10 jumping jacks then sprint back to tag the next person on our team until everyone is done.  Another race we do is shuffle facing the left to the end of the court then return to tag our next team member.  We usually do this one more time but facing the right.  Another one we do is the bear crawl where we are on our hands and feet to one end of the court then run backwards.  Other ones we also do is hopping on both feet from one end of the court to the other, hopping on one leg then the other to the end of the court then back, and a reverse bear crawl which is very tough from one end of the court to the end. This is our warm up which usually takes  about 15 minutes and definitely gets us warmed up.

After this we break up into groups of 2 or 3 people depending on how many people are in the class for the day and do 2 rounds of circuit training with about 10 different stations.  We do get a break in between circuits to somewhat catch our breath and get some water or gatoraid which is what I bring to the class along with my workout towel. Each group begins at a workout station and then we move clockwise to the next station when the trainers blow the whistle which is about every 2 minutes. The second circuit is usually only about a minute at each station due to the fact that we are all physically wearing out.

A few of the workout stations include the following exercises which change from week to week and also the 2nd circuit is often changed up a bit than the first circuit. Here are a few examples: 45 lb. plates in each hand squats, jump rope, burpees, squat jumps with dumbells, upside down wall pushups, plank to pushup position, jumping jacks, bike riding standing up both forward and backwards, walking with 45 lb. plates in each hand from one end of the court to the end, sitting dumbell twists with feet barely off ground, dumbell shoulder presses while squatting against wall, lunges with dumbell presses when low, pushups, both legs jump ups to stool, jogging around exterior of court, plus many other exercises that workout the entire body.

After we finish both circuits we then get a water break and by this time we are pretty much wore out.  We then are told to grab an exercise mat and find a spot on the court to do abdominal exercises that the trainers tell us to do and when we can rest.  Some examples of the abdominal exercises we do are: flutter kicks, side planks, side planks with one leg up,  planks with arms wide and feet together, bicycle crunches, and a few others.

This is what I do on saturday mornings from 11 am til noon which pushes me to the limit
So a tip I would give out is that if you have the opportunity try taking an exercise group class either at your local gym or wherever you can.  It's also a great way to meet other people that have similar exercising interests. 

Have a Very Healthy Upcoming Week And Weekend  :o)   

Check Out My Brand New 3 Day Full Body Workout !!!

Hello everyone I hope you have all had a great week and have a very healthy weekend.  This morning I thought that I would  post my brand new 3 day full body workout before I go to my bootcamp class at 24 hour fitness which I've been doing for about 2 weeks now.  I had been doing the same workout for several years and this has been a great change up with much more challenging exercises. 


MONDAY

Bike 1 Mile  (2:30 Or Less)
Cable Rows - 105,120,135 -  8 Reps Each
Bar Pull Ups - 3 Sets, 10 Reps Each
Free Motion Pull Down - 130,150,170 - 6 Reps Each
Free Motion Twist 50,60,70 - 10 Reps Each
Pushups - Legs Together, Touching Nose - 3 Sets, 8 Reps Each 
Cybex Tricep Machine - 70,80,90 - 8 Reps Each
Seated Hammer Machine Press - 70,80,90 - 6 Reps Each
Hip Abductor - 110,170,170 - 10 Reps Each
Mountain Climbers - 3 Sets - 20 Reps Each
Leg Extensions 140,170,170 - 6 Reps Each
Plank - 30 Sec. - 3 Reps (Arms Wide)
Ab Rockers - 3 Sets - 10 Reps Each
Bike 1 Mile (2:30 Or Less)

WEDNESDAY

Elliptical 100 Cal. - 8 Min. Or Less (Quick Start) Switch Directions Every 25 Cal.
Palm Up Pull Downs - 165,180,195 - 6 Reps Each
Barbell Curls - 60,70,80 - 6 Reps Each
Free Motion Squat Rows - 100,120,140 - 8 Reps Each
Incline Barbell Press - 95,115,115 - 7 Reps Each
Seated Dumbbell Shoulder Press - 20 Lbs. - 3 Sets, 10 Reps each
Rope Extension Triceps - 40,50,50 - 6 Reps each
Kettle bell Swing (44 Lb.) 3 Sets - 20 Reps Each
Leg Curl - 140,170,170 - 6 Reps Each
Squat Press Elbows Inside - 3 Sets- 10 Reps Each
Hanging Knee Raises - 3 Sets - 10 Reps Each
Side Plank Lifting Hips - 30 Sec. Each Side - 3 Sets
Exercise Ball Crunch - 3 Sets - 15 Reps Each
Elliptical 100 Cal. - 8 Min. Or Less (Quick Start) Switch Directions Every 25 Cal.

FRIDAY

Treadmill (Interval Mode) 20 Min. - @ 4.0
Free Motion Curl - 40,50,60 - 8 Reps Each
Bar Pull Ups - 3 Sets - 10 Reps Each
Machine Assisted Pull Ups - 110,100,90 - 6 Reps Each
Machine Assisted Dips - 90,80,70 - 6 Reps Each
Triangle/Tricep Push Ups - 3 Sets - 8 Reps Each
Hands Inside Push Ups - 3 Sets - 8 Reps Each
Step Ups 30 Lb. Dumbbells Each Hand - 3 Sets - 10 Reps
Single Leg Squat On Bench (Leaning Forward) - 3 Sets - 6 Reps Each Leg
Cybex Leg Press - 250,290,330 - 15 Reps Each
Ball Tucks - 3 Sets - 10 Reps Each
Crunches(Finger Tips Touching Back Of Shoes) - 3 Sets - 25 Reps Each
Flutter Kicks - 3 Sets - 10 Reps Each
Plank Feet On Bench To Push Up Position - 3 Sets - 5 Reps Each Arm Per Set
Treadmill (Interval Mode) 20 Min. - @ 4.0


Here is my new 3 day a week full body workout routine which I have been doing for several weeks now.  Also on my days off from lifting weights I make sure to do atleast 60 minutes of cardio.  So a tip that I would give is that if your getting bored with your workout or exercise then change things up to make it fresh and more challenging.  Have a great and very healthy weekend!!!! 

Here Is My Full Body Workout That I Started After I Dropped Over 200 Lbs.

Hello everyone I hope you have all been doing great lately on your weight loss journey or maintaining your weight loss which I've been doing for several years now.  I thought I would post my old full body workout that I did for about 2 years and was a great way to tone up after losing over 200 pounds.  I do 3 sets for most of my exercises which has been working good for me. On Tuesday,Thursday, Saturday, and Sunday I try to get in atleast an hour of cardio so that I'm doing some form of exercise daily. I hope by posting this that it can give you an idea of what helped me out right after my weight loss in maintaining while toning up at the same time.

OLD WORKOUT

MONDAY

Free Motion Squat Pull Down - 110.130,150 - 6 Reps
Wide Leg Push Ups - 3 sets of 8 push ups
Squats With Dumbells - 30 Lbs in Each Hand  - 3 Sets - 12 Reps
Machine Assisted Pull ups - 120,110,100 - 6 Reps
Machine Assisted Dips - 120,110,100- 6 Reps
Barbell Curls - 40,45,50 - 10 Reps
Leg Curls - 110,125,140 - 6 Reps
Rope Extension - 30,40,40 - 6 Reps
Plank - 30 Seconds 1 Set
Crunches - 20 reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets
Single Leg Squats - 6 Reps each leg - 3 Sets
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M.

WEDNESDAY

Close Grip Palm Up Pull Downs - 135,150,165 - 6 Reps
Close Grip Overhand Grip Pull Downs - 135,150,165 - 6 Reps
Fly Machine - 140,150,160 - 10 reps
Reverse Fly Machine - 80,90,100 - 10 Reps
Incline Machine Press - 50,60,70 - 6 Reps
Squats With Dumbells - 30 Lbs In Each Hand  - 3 Sets - 12 Reps
Step Ups Small Stool - 30 Lbs In Each Hand - 3 Sets - 10 Reps
Rope Extension - 30,40,40 - 6 Reps
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M.
Single Leg Squats - 6 Reps each leg - 3 Sets
Barbell Curls - 40,45,50 - 10 Reps Plank 30 Seconds 1 Set
Crunches - 20 Reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets

FRIDAY

Free Motion Squat Pull Down - 110.130,150 - 6 Reps
Step Ups Small Stool - 30 Lbs In Each Hand - 3 Sets - 10 Reps
Wide Leg Push Ups - 3 sets of 8 push upsClose Grip Palm Up Pull Downs - 135,150,165 - 6 Reps
Rope Extension - 30,40,40 - 6 Reps
Leg Press  - 270,270,360 - 10 Reps Each
Machine Shoulder Press - 50,65,80 - 6 Reps
Barbell Curls - 40,45,50 - 10 Reps
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M
Plank 30 Seconds - 1 set
Crunches - 20 Reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets
Single Leg Squats - 6 Reps each leg - 3 Sets

In my next blog I will write down my brand new 3 day full body workout that I've been doing for about 2 weeks now.  Have a very healthy rest of the week and weekend!!!

I'm Finally Getting Started On A New Weight Lifting Routine!!

Hello everyone I hope you have all been doing great and eating healthy along with daily exercise..
For the past 2 years I have been doing the same full body weight lifting routine at the gym which I go to 3 days a week.  This has become a bit boring and so I have finally started to see a personal trainer to get a new and more advanced full body weight lifting routine which I will be doing 3 days a week.  The reason I do full body workouts is in case I can't make a workout then I can just continue on my next day that I can workout without worrying about what body part I need to work out. My trainer fully agrees with me so It's going great.  I have learned about 20 new exercises so far not counting today and when I'm done I'll have a brand new 3 day a week full body workout that will be fresh, more advanced, and keep me excited about going to the gym with my new full body workout routine :o)  I'm also learning new cardio workouts that I can do on my days off from weight lifting which is great as well.  

So the tip I would give everyone that may be getting bored with the same exercises day in and day out is to completely change your workouts from what you now do so that you look forward to exercising which is exactly what is happening to me right now. You can still workout the same muscles as you do now but with different or more advanced exercises which will help keep you excited about working out.

You don't have to see a personal trainer for this but it has been a big help for me!
When I have my complete 3 day workout complete I will post it up along with my old workout so you can see the differences in my workouts and how the same muscles are being worked out just with different and more advanced exercises.

Have a great, very healthy weekend and upcoming week ahead!!! 

CRAVING MEXICAN FOOD? TRY THESE HEALTHY STEAK TACOS!!

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forget the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!



Chipotle Flank Steak Tacos With Pineapple Salsa

Ingredients

12 soft whole-wheat or whole-grain tortillas

1 teaspoon extra-virgin olive oil

1 teaspoon chipotle chili powder plus 1 pinch, divided

1 teaspoon Kosher salt, divided

1 pound organic flank steak beef, trimmed of fat

1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings

1 organic red bell pepper, finely diced

1/2 cup minced red onion

1/4 cup chopped fresh organic cilantro

2 tablespoons red wine vinegar

Preparation

Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.

Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.

Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

Hope Everyone Is Having A Healthy Week  :)

How Eating 5 Times A Day Has Helped Me On My Weight Loss Journey

Hello everyone I hope you are all doing great and are ready to enjoy the super bowl tomorrow evening between the Pittsburgh Steelers and Green Bay Packers. 

What has helped me out tremendously throughout my weight loss journey is to not be too hungry or too full and I have done this by eating 5 small meals throughout the day and evening.  I try to eat every 3 hours so that I don't get too hungry and by doing this I make wiser food choices.  Here is an example of what I eat and the times on a daily basis.

I wake up usually around 5:30 am and have my first meal by 7 am.  I enjoy eating a good portion of regular oatmeal which satisfies me until my next meal which is about 3 hours later.  Around 10 am I usually have a piece of fruit (orange,apple, banana, grapes) and vegetable (baby carrots are a favorite of mine) which keeps me going and satisfied until my next meal.  I try to have my lunch which is my 3rd meal of the day by 1 pm and more than half way through my shift at work which is great. A typical lunch for me which is probably my biggest meal of the day since I'm the most physically active around this time of the day would be a turkey sandwich on whole wheat bread with mustard. Along with the sandwich I have an apple, grapes, fat free pudding cup, applesauce, fat free yogurt, string cheese, and a 32 ounce Gatoraid G2.  About 4 pm I like to have my fourth meal of the day a fiber one bar and a protein shake depending on if I'm going to the gym to workout after work which I usually do on monday, wednesday, and friday.  This satisfies me until dinner even on the days that I go to the gym.  Between 6 pm and 7 pm I usually have my 5th meal of the day which is pretty much different every day so an example would be turkey tacos.  I use corn tortillas, with ground turkey, shredded lettuce, chopped up tomatoes, onions, salsa, fat free refried beans, and spanish rice. I usually have a couple tacos but stop when I feel satisfied and not stuffed.  Before bed usually around 9 pm if I'm in the mood for a little treat I have recently been having a chocolate or french vanilla weight watcher smoothie that I make in my small blender which is perfect for one serving.

This is an example of what I eat and how often I eat on a daily basis which has helped me on my weight loss journey where I have dropped well over 200 pounds and maintained for over 2 years now  :)



Have a great weekend, week ahead, and enjoy the super bowl!!!