Tuesday.

I really like Tuesday’s. I’m off a lot on Tuesdays but now I have a permanent class at The Fitness Guru at 7:30 every Tuesday and I look forward to it so much! It will be awesome to go get my sweat on early and then have the rest of most Tuesday’s to do what I want (like hopefully teach more!). Anyways, Tuesday’s are pretty swell and Monday’s are usually noooot. I forced John to come with me to Trader Joe’s last night because I NEEDED to get some healthy foods into my fridge and more importantly, my body. I reviewed one of my favorite blogger’s recipes that are always my go-to when I need some inspiration to clean up my diet and to do so with foods I don’t always eat. Her blog is PowerCakes and definitely go over there and look at some of her recipes, old and new. I grabbed what I needed and headed home to do a late meal prep for the rest of the week. I made her AWESOME and protein packed tuna cakes to put on some kale salads. Recipe is here but I will type it for ya since I changed up the cheese because my belly hates lactose and all.

  • 1 can of albacore tuna (in water)
  • 1/2 an ounce of goat cheese (1/8 of a cup)
  • 2 egg whites
  • 1 tablespoon ground flaxseed
  • Garlic powder/salt to taste- i also threw in some Mrs. Dash

Mix all of it together and scoop onto a sprayed pan to form 3-4 “burgers” if you will. I have to cook them on each side for 4-5 minutes so they hold up. I tossed them on some kale that I put in a container and shook with olive oil and garlic powder. This is the key to eating kale because I have HATED it before because it was way too sharp to eat. Let it sit in olive oil and it will become softer! I also pan fried some brussels sprouts and today I added some avocado and salt.

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Yum.

I add salt to some of my food because I am a big time salty sweat-er. Like after every workout I have streaks across my face and chest so I make sure to replenish it (without overdoing it) otherwise I feel weak and headachey.

This morning’s spin class was amazing and we all worked so hard! I started with a 1 mile treadmill run since it’s all I had time for, and then we kicked butt in spin. The bikes at The Fitness Guru are so awesome. They are hooked up to a small generator attached to the front of each bike and you adjust your resistance electronically, not with the resistance knob. It tells you your total wattage for the class and we have a TV screen that shows how many batteries we charge during a class, too! I have heard to hit above 100 is pretty gnarly, so I feel really proud!!

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That was after my class so don’t think I had the resistance on 0 😉 The wattage is based on speed (RPM’s) and resistance so I end up burning close to 700 calories during a class and that’s just teaching! So amazing.

And one more amazing fitness feat in my life. I bit the bullet and signed up for monthly payments to get my CPT through NASM!

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I am excited and nervous because the information you study is SO scientific and thorough! I’m not sure the exact direction I want to go with because I don’t think I want to be a full-time trainer, but NASM offers a weight loss/nutrition certification to go along with this and I am planning to get that as well. I’d ideally love to combine both while still teaching and my ultimate goal is to be a motivational speaker. Woo hoo!

One last thing! I had this for dinner/dessert last night because I was meal prepping for over an hour and it was 10 PM and this sounded amazing since I roasted a couple sweet potatoes.

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Topped with coconut oil, coconut oil peanut butter, cinnamon and raisins. This will also be my snack in a couple of hours, minus the raisins because I forgot them. Oof. 😀

How is your Tuesday?!?!

Bootcamp + Buffalo Chicken Soup.

Well last night was just delicious.

First off, the beginner’s boot-camp I taught for a few of my co-workers in Central Park was SO FUN! I seriously loved every second. I had been nervous all day because I’ve never taught anyone other than John how to do any specific workouts, but my peeps were so great. I helped them modify moves for their fitness level & any problems (one has back problems) while also showing them to keep moving during the hard parts by scaling back a bit instead of stopping. Here is the workout we did which first started with a 1/2-ish mile walk to the park from work.

Warm-up:
*Forward arm circles
*Backwards arm circles
*March in place

Circuit 1: 
*Jumping Jacks
*Star jumps landing in a squat

We did 15 jumping jacks, followed by 15 star jumps, then 20/20, 25/25, 30/30. Minimal rest between each set.

Circuit 2:
*Mountain Climbers
*Crawl out/push-up/crawl back

We did these in sets of 10/10, 15/15, 20/20, 25/25.

Circuit 3:
*Squats
*Lunges

We did these in sets of 10/10, 15/15, 20/20, 25/25.

Circuit 4:
*Planks

We did 10 seconds, 15 seconds, 20 seconds, 25 seconds with just a second or 2 of rest between them.

Cool-down stretches.

It took us about 35 minutes and I had them focus on form rather than going super fast. Even my butt was kicked after this! Those star jumps to squat and regular squats have my booty burnin’ today! 😉

Even more incentive now to study for my PT certification!

After class I stopped at Trader Joe’s to get ingredients I needed for what I had been craving & researching all day: healthy buffalo chicken soup!

This is the recipe I used and modified:

Ingredients:

2 tbsp olive oil
2 garlic cloves, smashed & diced
1 medium sweet onion, diced
1 tbsp all-purpose flour
4 cups low-sodium chicken broth
1/2 cup Frank’s hot sauce (less if you want less spicy, more if you want extra spicy)
1 can chunk chicken in water (or you can use 2 boneless skinless chicken breasts already cooked & pulled, but i’m poor and lazy 🙂 )
1/4 cup grated Parmesan cheese (i used the kind you shake out)
1/2 of single serving Fage 2% plain Greek yogurt (or Chobani)

Optional: blue cheese crumbles, scallions, crackers, baguette

Heat medium/large soup pan on medium heat and add 2 tbsp olive oil. Throw in diced onion, stir to cover in oil and lower heat, letting it cook & get soft for about 5 minutes. Keep stirring & add smashed diced garlic & let cook for 2 minutes. Keep stirring & add 1 tbsp flour. Let cook for 1-2 mins and stir in buffalo sauce, chicken broth, cheese, & chicken, stirring constantly. Raise the heat & let it come to a boil, then reduce heat & let it simmer for 15 minutes, stirring occasionally.

At the last minute, stir in by the spoonful the 1/2 container of 2% Greek yogurt. You can add the whole container if you want, this just makes it creamy! Take pot off the heat and keep stirring for a few minutes to make sure yogurt is mixed in well.

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Serve with crackers, blue cheese crumbles & toasted crunchy bread. Or whatever your heart desires.

Perfect crackers for this soup!
Perfect crackers for this soup!

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I have never made soup before so I’m crazy proud of myself. This soup is to die for. It makes about 4 servings that I measured out at 1.5 cups which is about 325 calories, including the little forkful of blue cheese crumbles.

(I was already ready for dinner tonight, writing this at 6:30 AM on my way to the gym)

Make this now.

What is your favorite soup?