Wednesday Workout - Legs!

Legs day at the gym is one of my most absolute favorite days because of how many different exercises you can do. You can isolate muscles and just do quads, hamstrings, glutes or you can do it all! But most of all who doesn't want to look good in a cute pair of shorts this summer!

I typically change up my workout routine every few months so my muscles don't get used the same motions and repititions. So here lately this past month this is what i have been doing.

Goblet Squats- 3 sets of 10-15 reps

This is one of the easiest squats to do and it provides a good warm up for your quads and hips.

Leg Press Machine- Single Leg Presses 2 sets of 10-12 reps and 3rd set to failure

Good Mornings- Use a 20-30lb barbell and set it on your shoulders behind your neck. While slightly bending you knees bend down until your back is parallel to the floor. Do this for 3 sets of 10-12 reps

Glute Kickback Machine aka the Booty Blaster- 3 sets of 12-15 reps
One of my most favorite machines because it gives a good leg workout but it also works your glutes really well! I use 35-50lbs but please start lower and then work up if it is too easy.

Hack Squat Machine- 3 sets of 10-12 reps

Calf Machine- 2 sets of 10-15 reps and 3rd set to failure Depending on your gym there may be a few different machines (ie. seated calf raise, standing calf raise) so pick which one you feel works best for you.

Lying Leg Curl- 3 sets 10-12 reps
One of the reasons I like the lying leg curl is that you can isolate your legs and do one at a time. You naturally have a dominate leg so by isolating and working each leg individually you are getting the equal amont of work for each leg.

These are just some of my favorite leg exercises. You can mix and match (ie quads, calves, hamstrings in one workout) or you can isolate and just work quad or just work hamstrings and you will still get a good workout.
One of the biggest things I stress when lifting is form is the key! If you don't have good form you are setting yourself up for injury! Also go slow if you feel like you need to rush through the reps maybe take it down in weight so that way you can go slower to work on form and feel the burn just that much more.
Also if you aren't sure of what these exercises are go check out Bodybuilding.com as they have a workout section that goes over exercises for any part of the body. It is good to use to find new exercises so your muscles don't get used to the same 5 moves every time you work out!
So go enjoy the workout!

*Editors note- I totally work this like 2 weeks ago but has had such a crazy schedule and didn't realize i didn't hit send! 

Healthy Turkey Goulash

One of my favorite recipes to make from the Eating for Like Cookbook is the American Turkey Goulash. It is real easy to make like most recipes in there and it tastes amazing! I was a little hesitant at first because I am not a fan of zucchini BUT in this recipe I actually love it!

So here's what you do~

1lb ground turkey

2 cups of tomato sauce (I use one 15 oz can)

1 zucchini, sliced

1 red bell pepper, sliced

1 onion, chopped

2 tbsp fresh basil 

2 tbsp fresh red wine (optional)

8 oz egg noodles

1. Cook the egg noodles according to directions on package

2. Lightly coat a skillet with cooking spray and saute onions for 2 minutes

3. Add the red bell peppers and saute for another 2 minutes

4. Add zucchini and saute for another 2 minutes

5. Remove veggies and set aside

6. Cook ground turkey until no longer pink

7. After draining the turkey add the veggies back in

8. Add the fresh basil and the red wine and cook 5 min--stirring occasionally

*I have also used basil from my spice cabinet when I didn't have fresh basil. I never really measured it out but rather sprinkled it on top....obviously NOT 2 tbsp like the recipe calls for the fresh basil.

Not only is this delicious but it is a healthy AND quick recipe!!

 

Healthy Pin of the Day

So March is National Nutrition Month! Yep that's right if you have failed at your New Year's resolution then you can restart this month by eating healthier! Everyday we seem to be more aware of what is used to make our food and what we are putting into our bodies. If you don't know you should check it out here: Processed Food.

By eating healthier or cleaner as I like to call it you are not only helping your body digest food easier but you are also going to lose weight! You can go to the gym all you want but if your diet is poor then you will see little to no results!

So enough of my soapbox for today here is my healthy pin for today:

avocado, tomato, sprouts & pepper jack with chive spread

 

Looks so delicious and when I go grocery shopping tomorrow I am going to get the stuff to make this!

Shepherd's Pie made easy!

Man I love finding easy and quick recipes to make! During the week I seriously could use about 6 more hours in each day to get everything done so if I can find a quick recipe then that is just an added bonus.

I have had this recipe for awhile and I have been tweaking it and I think I finally have it it the way I like it. So here is what you need-

Ingredients:

1 lb ground meat
1 green pepper
1/4 cup onions

1 C peas or carrots

1 tbsp ketchup

1 can cream of mushroom

salt and pepper to taste

5 or 6 potatoes
milk
garlic salt
butter

Directions:
1. Preheat oven to 400 degrees.
2. Brown ground beef, green peppers and onions. Drain fat. While browning the ground beef cook potatoes til they are ready to mash
3. Add the ketchup, cream of mushroom, and peas or carrots.
4. Mash potatoes in a mixer and add desired amount of milk, garlic salt and butter. I don't ever know how much I add because I just add until it is just right.
5. In an 8x8 baking dish pour the ground beef mixture on bottom and then completely cover the top with the potatoes.
6. Cook in oven for 15 minutes or until the potatoes are lightly browned.

*Note: You can use a bag of fake potatoes if you want but I have found that real mashed potatoes taste MUCH better!!