Healthy and Homemade

Cant wait to try this one soon…

BBQ Chicken Wrapped Asparagus

 

This is a super easy way to get your daily dose of veggies, and it’s easily customizable so you can really make the meal your own. Go seasonal with your farmer’s market faves or put a new spin on flavor by mixing in different spices.

Ingredients

 

 

Instructions

 

  1. Set oven to 405°F.
  2. Measure and cut chicken breasts into thin, 2-3 oz pieces. Feel free to further flatten the chicken with a mallet.
  3. Season chicken cutlets with 1 tbsp barbecue sauce (for each piece) and your choice of seasonings.
  4. Chop the ends off asparagus and wrap the chicken around 6 asparagus spears.
  5. Place the chicken on a baking sheet with the open facing down.
  6. Bake in the oven for about 8-10 minutes.

 

Nutrition Facts
Amount per serving:
(without fruit)
Calories – 378
Total Fat – 3 g
Total Carb – 41 g (18 g carbs from rice)
Protein – 46g

Workout of the Week

This week I’m giving you a circuit of 5 exercises.  For each exercise complete 10 reps as quickly as you can and then move on to the next exercise.  Complete the exercises in order.  10 total sets.  100 reps per exercise.

  1. Squat Jumps
  2. KB/DB Thrusters
  3. Pushups OR Dips
  4. Burpees
  5. V-Ups

Rest a little after each set if you need to.  Complete 10 full circuits.

WORK HARD!!!

Weekend Workout

This week I’m giving you some cardio to do over the weekend.  You guys thought I forgot about the cardio workouts, didn’t you?  Well, fret not my friends.  This week we got incline training!!!  I talked a few weeks ago about the benefits of doing incline sprints.  So, it only makes sense that we now go out and practice what we preach.  So, here you go…

This workout can be done on a treadmill or the hill down the street.  It is a little easier to get the specific numbers and time on a treadmill, but if you can’t get to the gym, that grass hill will work just fine.

  • Incline: 10-15%
  • Time Interval: Sprint 15 seconds (If on hill, find one that takes 10-15 seconds to get up)
  • Rest: At Least 45 seconds to 1 minute
  • Speed:  Treadmill – 5-10 mph (Should be winded after each, legs burning) Grass Hill – SPRINT
  • Sets: 15-20

I know that 15 or 20 sets sounds like quite a bit, but remember, you’re only running for 15 seconds at a time.  This workout will take about half an hour.  If you work hard and push yourself on each set, that’s all you’ll need.

WORK HARD!!!!

 

Take a look…

A lot of people that I know have a hard time distinguishing between proper serving sizes.  How much is an ounce?  How much is a tablespoon?  It seems basic, but a lot of people simply don’t know unless they have the tools in front of them.  If you’re one of those who does not have any of those tools, fear no more.  This is a very simple, but accurate guide to proper portion sizing in the kitchen.

Shaking My Head

I hate to poke fun at someone in the gym.  Actually, no I don’t.  Nothing wrong with what this guy is doing here, it’s just to good not to post.  Just sit back and enjoy…

hilarious gym moments caught on camera 42 Going to the gym is a great opportunity to see truly bizarre s#^t (30 Photos)