Posts Tagged ‘beans’

Recipe Spotlight + Workout

October 17, 2011 Leave a comment

Mmm Chicken Chili!

It is SO that time of year.  And let me tell you, this is one of the easiest and tastiest recipes I know.  Let this be my “Recipe of the Week” that I pack for lunches and freeze for later on (i.e. when I don’t feel like cooking anything else in three weeks).

The basic steps:

  1. Boil 1 lb of chicken breast (I use tenders because they cook super fast) then shred and put off to the side.
  2. Head a large soup pot and toss in 1 can of each of the following: broth, black beans, refried beans, corn, salsa (1 small jar).
  3. Once boiling, lower heat to a simmer and throw in the chicken and a cup or so of pre-cooked rice (use brown if you’re feeling extra motivated).
  4. Stir and let thicken.  That’s all!

As you can see from the photo, I like to serve mine with shredded cheddar, chopped red onion, avocado and hot sauce.  Some prefer a dollop of sour cream or plain greek yogurt… To each their own!

On an exercise note, I feel like I haven’t given to much direction in terms of workout ideas on the blog so I wanted to take some time for that now!  I have been training a variety of clients lately and I can generally use this same type of style (with some modifications for the individual).

A 30-Minute Circuit—-Fast and Furious!

Warm-up on treadmill or elliptical, 3-5 minutes

Do the following for 30 seconds each, repeat 2x

  • Stability Ball Wall Squat with Bicep Curl
  • Walking Lunges with Medicine Ball Lift
  • Jumping Jacks
  • Push-ups (modified or toe)
  • Standing Rows w/Band
  • Step-ups on Bench
  • Dead Lift w/Barbell
  • Mountain Climbers

Core Exercises, 30 seconds each

  • Bicycle crunches
  • Reverse crunches
  • Swimmers

Cool-down and stretch, 3-5 minutes

With small breaks in between (less than 30 seconds), this should take no longer than a half hour.  It’s tough, gives you a great sweat and keeps your heart rate up the entire time.  Modify as necessary to meet your needs.

YouTube is a great resource for exercise demos, but if you have questions feel free to contact me!