As many of you know, Beth Chamberlin, star of “The Guiding Light,” is a huge fan of kettlebell training and Punch Kettlebell Gym. She is even a certified Art of Strength instructor and created her own workout DVD! It is her goal to encourage other women to train with kettlebells, and here she is on ABC News spreading the word (just follow the link):
Well, it’s Labor Day weekend, the unofficial end of summer. Here are a couple quick and easy recipes that can fit inot your summer sendoff menu:
No Bake Macaroni and Cheese
4 servings. Per serving : 412 Calories; 13 g Fat; 56 g Carbohydrates; 22 g Protein; 7 g Fiber
Power Salad
Toss greens, carrots, onion and dressing in a large bowl until coated. Divide between 2 plates. Arrange tomatoes, turkey and cheese on top of the salad.
2 servings. Per serving : 180 Calories; 4 g Fat; 19 g Carbohydrates; 21 g Protein; 6 g Fiber
One legged deadlifts are a great way to target your hamstrings and glutes and help improve your balance and coordination at the same time.
Begin by holding a kettlebell with two hands and your feet together. Make sure your shoulders are relaxed.
Balance on your right leg, keeping a slight bend in your knee. Think about pushing your hips backwards, rather than trying to reach the floor with your kettlebell. You want to keep your back and hips in a straight line. Push your heel into the floor. It also helps to keep your head in a neutral positon (don’t look straight down at the floor; instead, look ahead or slightly in front of you on the floor).
If you want to use a heavier kettlebell, you can also do this exercise by keeping both feet on the floor throughout the movement, similar to a Romanian deadlift. Keep your feet shoulder width apart, and as you push your hips back, think about reaching behind your heels with the kettlebell.
Lemon Raspberry Muffins
1 lemon
1/2 cup sugar
1 cup nonfat buttermilk
1/3 cup canola oil
1 large egg
1 teaspoon vanilla extract
1 cup white whole-wheat flour or whole-wheat pastry flour
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries
1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.
NUTRITION INFORMATION: Per muffin: 185 calories; 7 g fat; 27 g carbohydrate; 4 g protein; 2 g fiber
Mini Mushroom and Sausage Quiches
8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
1 teaspoon extra-virgin olive oil
8 ounces mushrooms, sliced
1/4 cup sliced scallions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground pepper
5 eggs
3 egg whites
1 cup 1% milk
1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.
NUTRITION INFORMATION: Per quiche: 90 calories; 5 g fat; 3 g carbohydrate; 9 g protein; 0 g fiber
The key to this workout is the 30 seconds of rest between each round. Each round is 2 minutes.
Round 1
One leg OH Press (1 min. each side)
Round 2
One leg DL (1 min. each side)
Round 3
Alternating chest press (30 sec. each side x2)
Round 4
2 handed swings
Round 5
Snatches (1 min. each side)
Round 6
Super plank (30 sec. x2)
Mountain climbers (30 sec. x2)
Round 7
OH Squat (1 min. each side)
Round 8
Pushup (30 sec. x2)
Plank hold (30 sec. x2)
Round 9
Swings
Round 10
Snatches
Round 11
Lunge with a twist (1 min each side)
Round 12
One arm row (1 min. each side)
Round 13
Getup situp (1 min. each side)
Round 14
Swings
Round 15
Snatches
Have fun!
It’s supposed to be 110 degrees here in Vegas, so what better way to beat the heat than with ice cream! Ice cream can be a little calorie-indulgent, though, so let’s do the next best thing: popsicles!
Banana Pudding Pops
1/3-1/2 cup light brown sugar
2 tablespoons cornstarch
Pinch of salt
2 cups low-fat milk
2 teaspoons vanilla extract
2 cups diced bananas (about 2 large)
1. Whisk sugar to taste, cornstarch and salt in a large saucepan. Add milk and whisk until combined. Bring to a boil over medium heat, whisking occasionally. Boil, whisking constantly, for 1 minute. Remove from the heat and stir in vanilla.
2. Put about half the pudding in a food processor or blender and add bananas. Process until smooth. (Use caution when pureeing hot liquids.) Stir the mixture back into the remaining pudding.
3. Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.
NUTRITION INFORMATION: Per serving: 82 calories; 1 g fat; 18 g carbohydrate; 2 g protein; 1 g fiber
Vanilla Orange Freezer Pops
1 1/2 cups orange juice
1 1/2 cups low-fat vanilla yogurt
1-2 tablespoons sugar
1/2 teaspoon vanilla extract
1. Whisk orange juice, yogurt, sugar to taste and vanilla in a medium bowl.
2. Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.
NUTRITION INFORMATION: Per serving: 53 calories; 1 g fat; 10 g carbohydrate; 2 g protein; 0 g fiber
Mocha Ice Pops
2 1/2 cups hot brewed coffee
4-5 tablespoons sugar
2 tablespoons unsweetened cocoa powder
1 cup half-and-half
1/4 teaspoon vanilla extract
Pinch of salt
1. Whisk coffee, sugar to taste and cocoa in a medium bowl until the sugar has dissolved. Whisk in half-and-half, vanilla and salt until combined.
2. Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.
NUTRITION INFORMATION: Per serving: 54 calories; 3 g fat; 7 g carbohydrate; 1 g protein; 0 g fiber
Today, I wanted to mix it up a little, so I added repetitions to our workout. Here’s what we did:
Round 1: Warmup
Snatches (3 minutes)
(Each round is for 3 minutes, with 45 seconds rest in between)
Round 2
10 repetitions of 2 handed dead swings
10 repetitions 2 handed swings
(Repeat for 3 minutes)
Round 3
10 reps seated see-saw press
10 reps double kb chest press
Round 4
10 reps double kb suitcase dl
10 reps double kb cleans
Round 5
5 windmills on each side
10 figure 8 to hold
Round 6
5 clean and press each side
Round 7
25 russian twists
10 super planks
Round 8
10 renegade rows
10 squat thrusts
Round 9
10 straight leg deadlifts
10 kb squat
Round 10
5 one arm swings on the left, then
5 high pulls on the left,
repeat on right side
Vicki, Me, and Lynne:
I had a great time last week with Vicki and Lynne, visiting from New York. Vicki has been working out regulary with Mike Barone, an Art of Strength certified kettlebell instructor, since last October. Lynne has worked out with Mike a few times. They arrived enthusiastic and excited about their trip and theopportunity to work out at Punch Kettlebell Gym Las Vegas. I was pleased to see that they both had excellent form and technique (great job, Mike!). Vicki was able to get a personal best on her cleans (24 kg), and Lynne is a natural athlete with great strength!
Vicki also told me about her weight loss journey. In January, she joined a wieght loss challenge with Advocare, a nutritional supplement program focused on sports performance as wel las weight-loss and nutrition. Since January, Vicki has lost an amazing 80 lbs! She also lost 6 inches off her waist and 7 inches from her hips. I’m proud of her accomplishment, and her ability to focus on both training and nutrition to reach her goals. Here are her prgress pictures:
February 2009:
August 2009:
Great job, Vicki! I can’t wait to train with you during your next visit out here!
Spice up your chicken breast tonight!
Chicken Parmesan Sandwich
1/2 cup all-purpose flour
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts)
4 teaspoons extra-virgin olive oil, divided
2 6-ounce bags baby spinach
1 cup marinara sauce, preferably low-sodium
1/4 cup grated Parmesan cheese
1/2 cup shredded part-skim mozzarella
4 soft whole-wheat sandwich rolls, toasted
1. Position oven rack in top position; preheat broiler.
2. Combine flour, salt and pepper in a shallow dish. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dip the chicken in the flour mixture and turn to coat.
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.
4. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.
5. Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.
NUTRITION INFORMATION: Per serving: 467 calories; 13 g fat; 48 g carbohydrate; 42 g protein; 5 g fiber
Grilled Chicken with Chipotle-Orange Glaze
1 tablespoon orange juice concentrate, thawed
1 1/2 teaspoons finely chopped chipotle chiles in adobo sauce
1 1/2 teaspoons balsamic vinegar
1 teaspoon molasses
1/2 teaspoon Dijon mustard
2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
1/8 teaspoon salt
1. Preheat grill or broiler to high. Lightly oil the rack.
2. Whisk orange juice concentrate, chiles, vinegar, molasses and mustard in a small bowl.
3. Sprinkle chicken with salt. Grill or broil the chicken for 2 minutes. Turn the chicken, brush with the chipotle-orange glaze, and cook, brushing occasionally with more of the glaze, 4 minutes more. Turn the chicken again, brush with the glaze, and cook until no longer pink in the middle, 2 to 5 minutes more.
NUTRITION INFORMATION: Per serving: 152 calories; 3 g fat; 7 g carbohydrate; 23 g protein; 0 g fiber
Barbecued Chicken Burritos
1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
1/2 cup prepared barbecue sauce
1 cup canned black beans, rinsed
1/2 cup frozen corn, thawed, or canned corn, drained
1/4 cup reduced-fat sour cream
4 leaves romaine lettuce
4 10-inch whole-wheat tortillas
2 limes, cut in wedges
1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.
NUTRITION INFORMATION: Per serving: 353 calories; 9 g fat; 40 g carbohydrate; 33 g protein; 5 g fiber
This time, we’re using a lot of double kettlebells!
Round 1
Turkish Getups: 3 per side
Round 2
Tabata swings (8 rounds of 20 seconds on, 10 seconds off)
Round 3
Double kb clean and press (1 min. each side)
Round 4
Double kb windmill (1 min. each side)
Round 5
Double getup situp (1 min.)
Plank hold (1 min.)
Round 6
Double kb front squat (1 min.)
Double kb suitcase deadlift (1 min.)
Round 7
Pushups (1 min.)
Mountain climbers (1 min.)
Round 8
Alternating clean (1 min.)
Doulbe kb clean (1 min.)
Round 9
Alternating kb row (1 min.)
Double kb chest press (1 min.)
Round 10
Double kb squat and press (1 min.)
Russian twist (1 min.)
