Healthy & Spicy Buffalo Chicken Meatballs


INGREDIENTS:

... 1.25 lbs Extra Lean Ground Turkey Breast or Chicken *
1 carrot, finely chopped
1 celery stalk, finely chopped
1/2 a small onion, finely chopped
1/4 cup parsley, finely chopped
2 garlic cloves, finely chopped or minced
2-3 Tbsps Frank’s Original Hot Sauce plus 1 cup
Sea Salt & Pepper To Taste
1 1/2 Tbsp Extra Virgin Olive Oil
Nonstick Spray
1 green onion, chopped, optional

INSTRUCTIONS:

1. Preheat oven to 350 degrees, lined a cookie sheet with foil and nonstick spray.

2. Chop all your veggies and combine with the turkey, hot sauce, sea salt and black pepper.

3. Score your meat mixture into four and divide into 16 meatballs. Place meatballs on the cookie sheet and set aside.

4. Preheat a large skillet over medium high heat with Olive Oil or Cookie Spray. Add meatballs and brown on each side, about 3-4 minutes per side. Remove onto cookie sheet.

5. Take 1/2 cup of Frank’s Sauce and pour over meatballs. Toss to Coat and finish baking in the oven until internal temperature reaches 165 degrees, about 15-20 minutes.

6. Remove from oven, toss to coat, sprinkle with parsley and green onions.

7. Enjoy as is or serve it up with Low-Fat Ranch, veggies and toothpicks.

Makes 16 meatballs, 4 meatballs per serving.


NUTRITIONAL VALUE per 4 meatballs (serving size: 184gr)

Calories: 212
Fat: 7.1gr
Carbs: 3.5gr
Protein: 33.5gr

Roberta Flack The First Time Ever I Saw Your Face (Butterfly)

Personal Fitness Trainer Distance Learning Course

http://www.ezlearning.co.uk/Details.asp?ProductID=1062

Level 3 Certificate of Achievement by NCFE

 

Course Description

• Discover everything you need to know to become a successful Personal Fitness Trainer, and even become your own boss!
• Explore motivational techniques and exercise psychology to guide your clients towards their fitness goals.
• Develop exercise programmes that work for clients, using your knowledge of biomechanics.

 

 

Course Content

Unit 1: Exercise and Lifestyle Psychology

• Lifestyle psychology
• Assessing stage of change
• Motivational interviewing
• Exercise adherence
• Social support
• Stress management
• Exercise and stress management
• Group dynamics
• Goal setting
• Application of psychology in personal fitness training

Unit 2: Biomechanics

• Functional anatomy
• Divisions of a skeleton
• Joint movements
• Cartilage
• Ligaments and tendons
• Understanding movement
• Muscles and movement

Unit 3: Exercise Physiology

• The cardiovascular system
• Respiratory system
• Cardiovascular disease
• Metabolism and energy systems

Unit 4: Personal Training Skills

• Developing a programme
• Resistance training
• Myths and fallacies
• Risk factors
• Body composition
• Muscle strength and endurance
• Programme writing
• Reps, sets and resistance
• Progression
• Alternative overload suggestions
• Flexibility
• Digestion and energy sources
• Micronutrients
• Calories and weight management
• Kick start programmes

Unit 5: Functional Training

• The kinetic chain
• Sports performance
• Sports specific conditioning
• Posture and corrective exercises
• Special populations

Unit 6: Business

• Business essentials
• Setting up
• How much do you want or need to earn?
• Getting clients
• Your brand
• Client experience
• Marketing
• Managing and keeping clients
• Growing your business
• Business planning
• Legal status
• Your business plan

How do you change your diet when you want to lose fat?

Cut out carbs, keep high protein & high fat! Plenty of water & fibrous veg too

Muscle.....

Piccos.....

Taylor Swift - I Knew You Were Trouble

Jeremy Scott

Day 1

  Back Squats: 4 Sets 8 - 10 Reps x 1 Drop Set 50%
  Dumbbell Walking Lunges: 3 Sets x 8 - 10 Reps x 1 Drop set 50%
  Glute Ham Raise: 3 sets x 8 - 10 Reps
  Standing Calf Raises Single Leg: 4 sets x 8 - 10 Reps Per Leg

Day 2

  Wide Grip Weighted Pull Ups: 4 x 8-10 Reps 1 Drop Set Bodyweight
  Incline Dumbbell Bench Press: 3 sets x 8 - 10 Reps
  Flat Dumbbell Bench Press: 3 sets x 8 - 10 Reps
  Standing Dumbbell Shoulder Press: 3 sets x 8 - 10 Reps
  Single Arm Dumbbell Rows: 2 sets x 8 - 10 Reps
  Barbell Bent Rows: 3 Sets x 8 - 10 Reps

Day 3 – Corrective/Core Day

Tissue and mobility work foam rolling entire body working on problem spots. Core
training – numerous plank variations, stability ball rollouts, hanging leg
raises, cable wood chops, ect.

Day 4

  Barbell Deadlifts: 4 sets x 8 - 10 reps x 1 Drop Set 50%
  Dumbbell Split Squat: 3 sets x 8 - 10 reps x 1 Drop Set 50%
  Dumbbell Step Ups: 3 sets x 8 - 10 Reps
  Seated Calf Raises: 4 sets x 8 - 10 Reps
  Bodyweight Squats: 4 sets x 25 Reps

Day 5

  Weighted Chins: 2 sets x 8 - 10 reps x 1 Drop Set Bodyweight
  Weighted Dips: 3 sets x 8 - 10 Reps x 1 Drop Set Bodyweight
  Preacher Curl: 2 sets x 8 - 10 reps
  Hammer Strength Chest Press: 3 sets x 8 - 10 Reps
  Pallof Press: 3 sets x 12 reps
  Dumbbell Pullovers: 2 sets x 8 - 10 Reps
  Plyo-Push Ups: 3 Sets to Failure

Day 6 – Corrective Core Day

Tissue and Mobility work foam rolling entire body working on problem spots. Core
training – numerous plank variations, stability ball rollouts, hanging leg
raises, cable wood chops, ect.

Day 7 – OFF – Active rest and recovery

Usually an easy hike around the AZ mountains, an easy bike ride for a few miles,
walking my dog on an extended walk or just shooting hoops to get some sunshine.
My cardio typically is done on days 2 - 4 - 6 and is usually in sprint or
circuit training fashion lasting no more then 20-30 minutes at the max and can
be as little as 8-12 minutes based on the type of workout that is completed.
Each day also starts with some foam rolling usually between 5 - 15 minutes as
well as a dynamic warm up based on the movement patterns for the day.

Strength Addiction

Protein Grill Chicken Tacos

 Ingredients
2 tablespoons dark sesame oil
1 tablespoon finely chopped garlic
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground cayenne pepper
2 boneless, skinless chicken breast
2 cups of your favorite guacamole
4-8 Taco size corn tortillas 

 Directions
1. Mix all of the ingredients for the marinade together in a small bowl. Place the chicken breast in a large Ziploc bag and pour in the marinade. Seal the bag, removing as much air as possible, and place in the refrigerator to marinate for 2 hours to overnight.
2.Remove chicken from the refrigerator and place on a grill. Grill chicken until fully cooked and browned on both sides. Remove from the grill and allow to rest for 5 minutes. Cut chicken into thin strips.
3. While the chicken is resting, warm tortillas on the grill until pliable, about 30 seconds to 1 minute per side. To assemble, spread a heaping spoonful of guacamole along the middle of each tortilla. Pile with chicken slices and serve.

HIGH PROTEIN BLUEBERRY COOKIES

 Ingredients (Makes 10 cookies)
-4 egg whites
-1/2 cup oatmeal
... -1 cup berries
-2 scoops of vanilla protein powder

Directions
-Combine egg whites, protein powder and oatmeal well.
-Stir in blueberries
-Drop spoonfuls of mixture on a baking sheet coating with cooking spray.
-Bake at 425 degrees F. for 10-15 minutes.

Nutritional Facts - Per serving one cookie
Calories 57g
Protein 7g
Carbohydrate 5g
Fat 1 g

Saturday 25th May 2013

Squat - 1x1 - 80k, 90k, 100k, 110k, 110k

Romanian deadlift - 1x1 - 80k, 90k, 100k, 110k, 110k

Dip - 1x1 - bodyweight + 30k, 40k, 50k,
*60k was a failure - maybe not enough rest inbetween sets

Pg chins - 1x1 - bodyweight + 20k, 30k, 40k, 40k


Didn't do any Olympic lifts today or stretches or lower back work or abs/core. Didn't fancy it at the end. Must do or find away of adding into programs.

Thinking of hitting a bulk soon, maybe in the next few weeks or start September. But im kinda fancying it now so maybe my body is telling me something???

May even take a forced layoff for a week rather than wait until I need it. At least then I can work on a new program and get my head back into the game....find that inner aggression that's been hiding inside somewhere!!

Kevin Nee 325 sandbag and 250 keg clean and press

Thai Grilled Chicken Thighs

 Ingredients:

• 2 boneless and skinless chicken thighs
• 1/3 cup of chopped fresh basil
• One handful of chopped fresh coriander
... • 1 tablespoon of minced ginger
• 1 tablespoon of minced garlic
• 1 tablespoon of olive oil
• 1 teaspoon of salt
• 1 teaspoon of black pepper

 Method:

 1. Combine all ingredients into a bowl except the chicken.
2. Mix thoroughly
3. Add the chicken and leave to marinate for at least one hour.
4. Pre heat the BBQ, hotplate or grill.
5. Grill chicken until golden brown and cooked through

Pics to motivate

6 daily tasty meals.

.
1. Oats, whey, pineaple, cinnamon coffee
2. Chicken breast in tomato- garlic- basil sauce
3. Salmon with veg
4. Post workout whey, apple, nuts in 40min
... 5. Broccoli- chicken- cheese melt
6. Cottage cheese blended eoth frozen banana and cinnamon