Yesterday I got back in the gym! Yay! I did a super simple workout as follows:
High Glutes and Running
My standard interval run which is:
2 minute warm up
Then 4 rounds of: 1 minutes walk (4.0 mph), 1 min jog (5.0 – 5.5 mph), 1 min run (6.0-70 mph) and 1 min sprint (7.0 – 9.0 mph)
2 minute cool down
Then 5 x 5 squats (that’s 5 sets of 5 reps) with 155 lbs and a slightly wider than shoulders stance. I also put some weight plates under my heels to help my form. Ladies, we have different anatomy than men, if you aren’t getting low enough in your squats without arching your back… do these things:
1 – put something small under you heels to elevate them (about ½ – 1 inch)
2 – widen your stance a bit
3 – angle your toes SLIGHTLY outwards
Then 3 sets of 24 walking lunges holding a 10 pound plate in one hand and switching after 12 steps (so half the lunges per set are done with the plate on one side, then half are done on the other side)
Then 2 sets of 20 glute bridges alternating the leg in the air and ending with some pulses to really burn the glutes out at the end.
Stretch those legs for a good 15 minutes!
Moving on, as I mentioned yesterday, I made Chocolate Covered Katie’s Black Bean Brownies last night because they looked delicious and they are gluten-free 🙂 I had also bought some ice cream, and brownies and ice cream is a winning combo.
So here is the recipe as I made it:
- 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
- 3 tbsp cocoa powder ( like mine very intense)
- 1/2 cup quick oats (40g)
- 1/4 tsp salt
- 1/3 cup pure maple syrup
- 1 tbsp splenda brown sugar blend for a little extra sweetness
- 1/4 cup unsalted butter
- 2 tsp pure vanilla extract
- 1/2 tsp baking powder
- Optional toppings that I used:
- 2 squares 85% lindt dark chocolate broken up on top
- 2 tbsp shredded coconut
- 1 tbsp white chocolate chips
- Preheat oven to 350 F
- Put everything except the toppings in a food processor and blend until smooth (ish)
- Pour into a lightly greased 9 x 9 pan or a cake pan and put toppings on
- Bake for 20 minutes
- Let cool (otherwise they crumble a little as I found out in my impatience) and enjoy with a scoop of ice cream.
Nutritional Info (for 1 slice if cut into 8 pieces without the toppings): Cals – 137 Carbs – 19 g Fats – 6 g Protein – 3 g
These were deliciously fudgey (which is SO a word wordpress) and this was verified by non-dieting people at work who tried them, including a very straight forward woman who has no qualms about being slightly offensive. She was very skeptical about them, tried it and announced that she liked it and that the other lady there should try it. Win!
I also did a HUGE grocery shop last night and restocked my kitchen with things I haven’t had in ages, like the makings of guacamole, Tostito chips, curry sauces and coconut milk, fatty cuts of meat, brie and goat cheeses and the aforementioned ice cream! I have since regretted this because I have sooooo many things tempting me and I have gone a
little lot overboard on the treating myself front. On which note I am really going to try to eat fewer things in the coming days.
I also have found an awesome person as the fish counter. He really seems to care about the quality of what he is selling you. He recommends wild caught fish and tries to point out the best deals. Particular favourites of his (and mine) are red snapper and monkfish which are far cheaper than wild caught salmon. I love wild caught salmon, and won’t buy the farmed stuff, but it is crazy expensive. The fish monger (how often do you get to use that word?) also told me that if I HAVE to buy farmed fish (for unknown reasons) that the tail portion is the best portion to get because 1 – it is the newest flesh as it is constantly growing and 2 – it is the muscle doing the work and will therefore have the most blood flow and lowest levels of toxicity. Good to know!
I bought a portion of both monkfish and red snapper and decided on the monkfish for dinner. If you haven’t heard of it, monkfish is sometimes referred to as “poor man’s lobster” because it has a similar texture and that almost sweet taste. Now do not go into this expecting lobster, because it is NOT lobster, but it is sort of half way there and half way to tilapia or other white fish. I personally love the flavor of monkfish and so I don’t dress it up too much. I would hesitate to even call it a recipe.
All I did was heat about 1-2 tbsp of butter in a skillet and sautee some garlic, when the garlic was nice and golden and the pan was hot I placed the fish in the pan and pan fried it on all sides for about 15 minutes, or until cooked through. I’m sorry I can’t be more specific, I just go by texture and warm fuzzy feelings about when things are done. It comes from being in a kitchen at a very young age… thanks mom and dad!
I also sautéed up some asparagus and zucchini because apparently I didn’t get my fill of asparagus during peak weak. Lol.
What kinds of fish do you like? Do you pay attention to farmed vs. wild?