unogirl83’s BodyBlog

Hey Everyone.

I tried an amazing receipe out of the SHAPE magazine that I get every month to read.  I did not create the receipe myself. This receipe was just too good not to share with everyone. If you try it out please let me know how you like it. ENJOY and Happy Healthy Eating.

Grilled Salmon in Lemongrass Broth

4oz pad thai or fettuccine noodles (I used Pad Thai)

2 tablespoons minced fresh gingerroot

1 stalk lemon grass (outer core removed and thingly sliced)

1-2 jalapeno peppers, stemmed and seeded

3 tablesppons fish sauce or low sodium soy sauce (I used the soy)

16 FRESH shitake mushrooms, stemmed, each cap quarted, or button mushrooms

4 scallions, trimmed and thinly sliced on the diagonal

2 large carrots, trimmed, peeled and thinly sliced

1 small bunch  watercreess, stems trimmed

4(6ounce) salmon fillets, skinned

1 teaspoon canola oil

1/2 cilantro leaves for garish

Place pad thai noodles in large bowl and cover with hot tap water.  Let soak for 2 minutes or until slightly softened.  Drain; set aside.

Combine gingerroot, lemongrass, and jalapeno in a food processor and process until minced. Transfer to a medium saucepan and add 6 cups of water, along with fish OR soy sauce.  Bring broth to a boil and simmer for 10 minutes.  Stir in mushrooms, scallions, carrots, and softened noodles.  Bring soup mixture back to boil, reduce the heat to medium-low, and simmer for 8 minutes, or until the carrots are tender.  Stir in watercress. Next, decide how you’d like to cook the salmon: in the broth or on the grill (I chose the grill).

On the grill: Cover coup and keep warm. Preheat grill to medium (or turn on broiler). Brush fillets with oil and cook about 3 minutes on each side, or until fish turns opaque in center.

In Broth (if you choose to): Add the fillets to the soup just after you add the watercress. Cook for apx 5 minutes or until salmon is flaky.

Ladle equal portions of broth, noodles and vegeatables in to four shallow bowls, then add the salmon fillet to each bowl. Garnish with cilantro.

Bon appetite..

In case you are curious here are the stats on the meal per serving (2 1/2 cups broth and 1 salmon fillet):

484 calories

21g fat (40% of calories)

4g saturated fa

33g carbs

40g protein

3g fiber

66mg calcium

3mg iron

705 mg sodium

AGAIN!! This is NOT a receipt I have created.  I got the receipe out of SHAPE magazine. I have cooked and tried the receipe and it’s very very good, so I just wanted to share it with more people.

Until later.

Oh P.S. I will begin posting my workouts again beginning on Monday! I have just been to busy to worry about that lately. Sorry for the nonposting rep I am getting, but thanks for understanding.

Hey Everyone,

Tonight, I finally had my second session with my trainer as he has been out of town. It was a great work out. He showed me a few new things, I have not done before and it was great. He said usually this set of workouts take him a while with a client b/c they can’t get the form right and I nailed it on the first try. He was happy and so was I.  I am actually thrilled about that more than anything.  I was so exhausted today and was tempted to cancel and make today a rest day, but I am glad I pushed myself in to going to the gym regardless, b/c that was the best decision. 

Here is the workout I did (some of the names I do not remember, so I will try to describe them):

• Fifteen minute warmup: Eliptical
• Squats: 2 sets of 25, used 15lb weights
• Deadlifts (is that what its called?): 2 sets of 25, used 10lb weights
• Seated Row: 2 sets of 25, 30lbs
• Dont know what this one is called. Used the shoulder pull down thing but changed the bar to a smaller straight one, feet shoulder length apart arms extended and just used up and down motion. 2 sets of 25, weight 30lbs
• Chest Press (hands on bottom level): 2 sets of 25, 30lbs
• Chest Press (hands on the side in the middle of the two levels): 2 sets of 25, 30lbs
• Lets see, something similar to that but goes straight up, dont know the name sorry, but did 2 sets of 25, 30lb weights
• Rotary (seated and you twist your body, done in two diff directions), 1 set of 25, weight at 40lbs
• Everlast balls lbs, to do same type of excercise listed above. 25 twists to each side
• Triceps with a straight bar on a pull machine, 20lbs 2 sets of 25
• Biceps with a rope on machine, 20lbs 2 sets of 25
• Abs: laying on matt, feet (heels) rested on stability ball to do 50 crunches
• Ten minute cool down on stationary bike

I think that is all I did tonight. Not sure if I am missing one or something. I do know I will be feeling this work out tomorrow. I did exercises I never knew to do before and worked out areas I am sure I haven’t worked in a while. So, I am excited about this.

Once my trainer and I have been through everything with the instructional parts and testing me to see what I can handle he is going to design me a routine.  It’s going to be a 4 day routine, so I will know what to do and how.  The reason it’s only 4 days, is b/c I signed up for spinning twice a week, along with yoga, pilates and a bootcamp/full body conditioning class.  So I will have a great variety and work just about everything in my body.  I think with all the variety I will look forward to the work out, I will not get bored and my body while be going through different phases not know what to expect so it will constantly show changed.  I am soooo excited about all that I have done and all that is coming ahead. Next week, I am doing a weight in and my first Body Fat measurement, so we can really keep an eye on my progress.  Also, it’s time for me to go to the doctor for my 5 month work up to make sure my heart and everything is all in good shape (I am sure it is, but just to check I go every 4-6 months when I am training), not to mention to make sure I can handle the intensity I am going at since I had surgery only a month ago.

Well, this is all I have for now.  I will write again tomorrow. So until later this is my blog. Thanks for reading!!!

Hey Everyone.  Sorry, I haven’t written in a while. I just thought I would blog about a workout, since I haven’t in a while!! I know how everyone loves my little story type workout blogs. haha! Kidding. Last night, I jogged about three miles, before heading to the gym. At the gym here is what I did (sorry, but I don’t have the lbs I used):

1. Eliptical for 35 minutes.
2. Next, the only thing I worked on was my legs and abs.
3. Lunges 3 sets of 20 on each leg
4. Leg extensions 2 sets of 20 both legs together, then 2 sets of 15 on each leg individually
5. ab machine crunches, regular then to each side, 2 sets of 20 each way.
6. Ab ball crunches - 2 sets of 20
7. Lower abs on matt - 2 sets of 20
8. Hip Abduction Machine - both ways - 2 sets of 25
9. Leg Press - 2 sets of 20
10. Calve raises - 2 sets of 25
11. Calve & Hamstring stretches

That is all I did last night. I think I did ok and I felt good about my workout. But if you there I could do more or should add more, please let me know. Tonight, I am afraid I will not make it to the gym. But it will depend on what time I get off my little "seasonal" job. haha. But I can report I will be dancing my little heart out, so does that count for something? (NO I AM NOT A STRIPPER, come on not with this body I have right now anyways)!!  But, I do work at a night club, so I dance while I work ESPECIALLY if they play the Cupid Shuffle. (Side Note, if you haven’t learned that dance, learn it! By the end of the song your legs are burning haha. So you can work it out while you play. LOL! Sorry I just love that thing lately) Anyways, I do plan to go for a jog when I get off regardless of the hour, but if it is way to late, then I will go to the gym and not jog on the street.  When it comes to eating, I have had NO bad cravings or cheated with bad foods at all. I have done really really good eating healthy, and eating enough like I am supposed to. I feel really really good about that. One of my friends has been cheating all the time, so I get to look at her like she is crazy like at one time she did to me, b/c I would never stick with the diet. Well, NOT THIS TIME!! I love it!!  Well, I am going for now. So until later, this is my blog.  *ALICIA*

Last night, I hit the gym about 7:30. I started out with 45 minutes on the eliptical with a sustained heart rate at 145-154.. Next, I did 3 set of 30 calve raises using 15lb. free weights. I then stretched my calves and my hamstrings. Next, I used 10lb free weights for NUMEROUS bicep and tricep exercises. I also used 15lbs free weights and the weight bench to do bench presses. I next did leg extensions and leg curls 3 sets of 20 using 50lbs on the machine.  After that, I did upper abs using the ball doing 3 sets of 25 and on the matt I did lower abs 2 sets of 25. After all the weight training, I hit the bikes for a 15 minute cool down, before I left.  On my way out the door I ran in to some friends, so I sat there chatting and goofing off making it home sometime just before midnight I think. LOL! It was a great night!!

 I will post tomorrow morning about all of my workouts for today. Sorry if this post isn’t as good as the rest of mine..

Thanks for reading.

Until later, here is my post.

Alicia

Last night, I decided to take a rest day from the gym.  I felt so guilty not being there, but I understand my body needs it. I have also decided I will work hard four days and take one off.  That will be sort of my schedule for working out.  The only reason I took my rest was because my dad came in from work for a week and my family all got together and I cooked for them.  It was a great family dinner night. I LOVE THOSE b/c I just LOVE my family.  We try to have a family dinner night once or twice a month, one person cooks and we all eat together and catch up. Then we relax outside on my amazingly great backyard retreat area I created. I love it.  It was a wonderful night.  However, I am so looking forward to getting back to the gym today.  I am rested and ready for my workout today.  Yeayy!

Until later, this is my blog!

See ya lata!! *Alicia*

Last night was my first session with my personal training. I was at the gym from 7:30pm until about 10pm I believe. The session was incredible.  I really believe this trainer is going to be worth every penny I am paying. We started my session with a cardio warm up on the eliptical about 15 minutes, just to get the blood going. Next, I think we did every machine imaginable.  I am not sure what the names of most of the names are but I will try. We started with legs extensions (is that right?) both forward and back.  He showed me the proper alignments and positioning of my body and feet (which by the way I have been doing completely wrong). He let me do the machine my way then showed me the difference in doing it his way, and yes it is so MUCH more effective and I can really really feel the difference. I never realized how easy one can go wrong on machines, and those images that are on there, yea don’t use those as guides they do not show you the complete picture like a trainer would. Next, we switched rooms for some free weights.  He showed me exercises for my biceps, triceps, calve raises, we did bench presses, exercises for my hamstrings and several other exercises.  He showed me the proper way to do it, the proper alignments, what I should and shouldn’t do.  My trainer was shocked I could handle a pretty good amount of weights for my first training.  He said he thinks I will progress really fast. We next did the machine that helps with your upper back/shoulders.  He said its sort of like teaching you to do pullups, b/c once you can reach your own weight, then you can do a pull up.  Now this machine, I have done plenty times, but again I was doing more harm to myself than good as I have been doing it wrong.  Now I will no longer be doing it wrong, and will not be at risk to seriously injure myself.  The next thing I did was crutches on the stability ball (let me say I LOVE WORKING out on the ball), then on the matt for a different form of work out for my lower abs. Next, it was time for some cardio, but all of the machines in the gym were taken so we went in to the studio and he taught me on spinning.  I have never done spinning before but let me tell you it was amazing.  We did spinning for an hour.  Spinning was incredible, that is the type of cardio I can really go for.  It is a real big sweat fest, but for some reason I LOVED IT.  I love the intense workouts that bring on the sweating.  Spinning will be great to really pound out stress somedays. My gym currently doesn’t offer any type of classes, but just build a studio for them and hired (from what I hear) some really great and more than qualified intructors (my trainer will be one of them), so I was sort of a test for the spinning class that will begin next week.  You can expect me in every spinning class they have. I can not WAIT!!
In all, I think my workout was more than amazing and pretty intense. Everything I did I did two sets of 20, which I thought was pretty good for a first session, when most of it is teaching and learning form and all of that type of stuff.  I think with him I will be more confident in my work out and I will have a more effective work out suited to me and all of my needs.  That is what I think I have been needed.  I have pretty good knowledge of what I am doing and a basic understanding of what to do at the gym, but its good to have it being effective too.  I have a friend that attends the same gym and he just so happened to be there last night.  He has an amazing body, yet my trainer looked over and when and corrected his form, b/c he was on the verge of hurting himself. At first, I was kind of pulled back to get a trainer, b/c I thought why can’t I do this on my own, others do. Now I see why.  To work out and for it to be effective and not put your body at risk for an injury, etc, its good to meet with a trainer and learn the proper techniques and the proper knowledge. Anyone can do it, but its good to know how and why, etc. I think I am going to have a way better understanding and it will cause me to have an even greater progress in my fitness.

Well, I will end here for now.  I will post again soon, especially after my next session with my trainer.

Thanks for reading everyone.

Love,

Alicia

Last night, I went to the gym to do my cardio and workout before meeting with my personal trainer for our consultation meeting and my starting points.  Well, I ended up on the eliptical and before I knew it I finished and hour.  I had an hour before my trainer was going to show, so I hit the eliptical up for another hour instead of the weight.  It just felt so good running, I could have just stayed on that thing for hours.  I found out later,by my trainer that wasn’t such a good idea to be on it for that length of time.  He said I should only be on there that long is if I were training for a running event and if I am not, running that long is not going to be greatly effective for me.  That is so strange, I had never knew it wouldn’t be, I just figured it was burning calories.  Well, it is burning calories, but I was buring my protein and not my fat, so that is not going to work for me, b/c that is just not my goal.  I want to burn fat and look lean and tone, not train for a marathon. You know?!?

So, I met with my personal trainer for the first time last night.  He was very insightful.  We took an hour and a half just talking going through the paper work, my fitness level, my health, my goals and go through everything all about me, so we can make my plan completely about me and not something generic.  We got off to a great starting point.  Tonight will be my first training appointment with the trainer, and I am extremely excited about that. I am anxious to learn.  I want the knowledge behind my drive.  I want to make sure I am not only doing the work, but I am doing the work in the most effective ways possible, without killing myself for hours without getting to far.  If I can do what I need to do, and lessen the time, that would be ok, even though I look forward to my gym time, but I understand there is no need to go completely overboard. My trainer will also be conducting some of the classes my gym now provides, such as spinning, so that is something I plan to add to my workouts, especially if he is teaching them.  That should be a lot of fun too! I haven’t done a spinning class yet, but I hear they are intense.  I love the intense workouts and the sweating, (yea I know that is weird).

Anyways, That’s what I am up to now.  I will post tomorrow to tell you how my appointment went.  I can NOT wait to go.  I really look forward for my gym time.. I can’t wait to get updates on my weight and BF, etc. Here’s to it though…

Talk to you all later.. BYE!!

Well, today I had an amazing workout session.  I did 2 hours of cardio (1hr on the eliptical, 30m on the bike & 30m on the treadmill), followed by a 45minute go on weights for strength training.  Man do I feel great after my session today. Sundays are a great day to work out, b/c the gym is pretty much empty.  There were only like four people in the gym today, so I had totally access to everything I wanted, LOL! It was nice. I only wish I had the time for a major session like this everyday, but I do plan to be at the gym at least two hours a day.  I have decided which day will be my rest day or if I will even take a rest day.  I love working out way to much to take a day off, but I know my body needs it sometimes.

 Well, I am off to go cook dinner.. I am making grilled chicken fajitas with wheat tortillas with a ton of fresh veggies I am going to cook in olive oil..  Yummy can’t wait.

Well, until later…..