Wednesday, August 28, 2013

Rainy Day Happiness

I had off of work for the past two days. When I know I have two days off of work in a row I will usually do body part specific workouts each day. For example, yesterday my workout involved shoulders, biceps and triceps. Today's workout focused on chest, back and abs. My knee has been bothering me for the past few days so I have been resting my legs for the time being since half marathon training starts in 6 days (I'm super nervous just thinking that)!

Shoulders, Biceps and Triceps Workout (rotated through each group of 3 exercises twice)
Arnold Press: 2 x 12- 10 lb DB
Zottman Curls: 2 x 15- 12 lb DB
Tricep Pushdown: 2 x 13- 22.5 lb

Low Pulley Side Lateral Raise: 2 x 12- 2.5 lb
Cable Curls: 2 x 13- 7.5 lb
Assisted Dip Machine: 2 x 13- 50 lb off my body weight

Dumbbell Shoulder Press: 2 x 13- 10 lb DB
Preacher Curls: 2 x 15- 10 lb DB
Skull Crushers: 2 x 15- Empty EZ bar

Front and Lateral Raises: 2 x 12- 5 lb DB
P90X Curls: 2 x 13- 12 lb DB
Tricep Kickback: 2 x 15- 10 lb DB

Chest, Back and Abs Workout
Assisted Pull-ups: 2 x 10- 45 lb off of my body weight
Incline Bench: 2 x 15- 15 lb DB
Leg Raises: 2 x 15

Inverted Row: 2 x 12
Push-ups: 2 x 10
Russian Twists: 2 x 20- 8 lb medicine ball

Bent Over Rows with EZ bar: 2 x 13- 35 lb
Fly Machine: 2 x 13- 60 lb
Planks: 1 min middle, 30 sec right side, 30 sec left side, 1 min hip bridge, 30 sec right side, 30 sec left side, 1 min middle

Staight Arm Pulldown: 2 x 15- 45 lb
Bench: 2 x 12- 20 lb DB
Oblique Side Bends: 2 x 20- 15 lb DB

Tonight for dinner I tried a new side dish recipe. It turned out pretty well and with a little tweaking will be better next time! It's a new take on an old not so healthy favorite: Broccoli Cheese Rice Casserole. Here's how you make it:

Broccoli Cheese Quinoa Casserole (taken from Confessions of a Foodie Bride)
1 1/2 cups quinoa, uncooked
2 heads of broccoli, cut into small florets
3 Tbsp butter or margarine
3 Tbsp flour
1 small yellow onion, diced
2 cups milk (I used skim)
1 clove garlic, minced
1 Tbsp spicy brown mustard (we were out of spicy brown so I used yellow)
1/4 tsp cayenne pepper
Salt and Pepper, to taste
8 oz sharp cheddar cheese, shredded (not pre-shredded)(I used reduced fat)

1. Preheat oven to 400.
2. In a medium sauce pan cook quinoa according to package directions.
3. Fill large pot with a couple inches of water and add broccoli (make sure you use a pot big enough to hold all ingredients because this is what you will use to comine eveything)
4. Cover and bring to boil for 1-2 minutes. Then drain, rinse with cold water and return to pot.
5. Add quinoa to broccoli in large pot.
6. In a large skillet melt butter over medium heat.
7. Whisk in flour, onion, garlic, mustard, cayenne, salt and pepper.
8. Let cook for 1-2 minutes and then slowly add milk, whisking until smooth.
9. Let the sauce simmer, reducing heat if necessary, about 5 minutes or until it's thickened and bubbling.
10. Removed from heat and whisk in cheddar a handful at a time until completely melted. Add salt and pepper to taste.
11. Pour sauce over broccoli-quinoa mixture and toss to coat, mixing well.
12. Transfer mixture into 13x9 casserole dish.
13. Bake for 30-35 minutes, until the top is browned.

 Here's the finished product! I think it even looks like Broccoli Cheese Rice Casserole :)
**Note: This was more labor intensive and took more time than I originally thought it would to make, but it's totally worth it!

I'll leave you with this:
Today it was raining out. Normally I wouldn't be excited about this, but today I was for sure! I bought this awesome yellow rain coat back in May and I haven't gotten to wear it since. Today it rained hard enough to wear it! I can see myself enjoying many more rainy days in this sweet rain jacket! 

That's all for now! I hope you enjoyed reading!

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