Workbot

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I worked 12 hours shifts yesterday and today, so I’ve been working on this post in the small bits of spare time I could find between the two days.
 First, WORKOUTS:
Sunday’s WORKOUT: Circuit Strength Training
Circuit 1: 3 sets — 12 squats w/2-17.5 lb dumbbells, 10 chest flys w/2-17.5lb dumbbells, 8-10 reverse flys w/2-17.5 lb dumbbells
Circuit 2: 3 sets — 12 plie squats w/1-40lb dumbbell, 8-10 shoulder exercise featured on pbfingers w/15 lb dumbbell
Circuit 3: 3 sets — 10 bodyweight triceps dips, 12 straight-leg dead lifts w/2-20lb dumbbells, bicep curls/hammer curls/isolated curls w/2-15 lb dumbbells 
Core: 30 sit-ups on the ball, 15 stability ball jackknifes, 20 russian twists w/10lb, 15 reverse curls w/leg lift, 25 butterfly crunches, 25 side plank hip raises, 45 second each opposite foot & arm diagonal kneeling superman w/ stabilizing foot lifted, 60 second plank w/alternating and dual knee dips
Monday’s WORKOUT: 45 minutes on the “interval” setting of the elliptical (where it raises and lowers the height). I alternated between going forwards and backwards every 5 minutes and caught up on some magazines as I worked out. Sometimes it’s nice to just have a sustained cardiovascular work out and read a magazine!
As a side note – I’m hoping to start posting about the interesting studies/advice that I stumble upon in magazines and on the Internet soon.
Tuesday’s WORKOUT: Circuit Strength Training
Circuit 1: 3 sets — 10 squats w/2-25lb dumbbells, 8-10 chest press w/2-25lb dumbbells, 10 assisted pull-ups (I accidentally bruised my hand when I was setting these weights back on the rack 😦 )
Circuit 2: 3 sets — 12 plie squats w/45lb, 10 arnold presses w/2-15 lb dumbbells
Circuit 3: 3 sets — 10 bodyweight triceps dips, 12 straight-leg dead lifts w/2-20lb dumbbells, bicep curls/hammer curls/isolated curls w/2-15 lb dumbbells 
Core: 30 sit-ups on the ball, 15 stability ball jackknifes, 20 russian twists w/10lb, 15 reverse curls w/leg lift, 25 butterfly crunches, 25 side plank hip raises, 45 second each opposite foot & arm diagonal kneeling superman w/ stabilizing foot lifted, 60 second plank w/alternating and dual knee dips
As you can see, I’ve been fitting a lot of strength training into my routine lately. I think that I must be compensating for only getting 1 (or was it two?) strength sessions in last week. 
Sunday night the Mexican Quinoa was a great success! I decided to add a few more vegetables and some nutritional yeast, and I also used amaranth instead of part of the quinoa (just because I have a bunch of amaranth and it’s good for you) to make it a more complete meal:
Mexican Quinoa & Amaranth w/Black Beans and Vegetables
Ingredients:
– 1 tbsp extra virgin olive oil
– 1 red onion, diced
– 3 cloves garlic, minced
– 4 white mushrooms, chopped
– 1 ½ – 2 cups red cabbage, shredded
– 2 whole carrots, diced
– 4 campari tomatoes (or 1-2 medium tomatoes)
– 1 ½ tbsp chili powder
– 1 tbsp cumin
– sprinkling of chipotle chili powder
– sprinkling of cayenne pepper
– salt
– 3 tbsp of Nutritional Yeast
– ¾ cup red quinoa, rinsed & drained (what I had on hand, but I think that white would look prettier)
– ¼ cup amaranth (or just use 1 full cup of quinoa above)
– 2 cups water (next time I may use less b/c I ended up having to a little bit more quinoa to thicken it up)

Directions
1. Heat 1 tablespoon of olive oil in a large skillet w/a tight-fitting lid over medium heat. Add onion through carrots and sauté until tender-crisp.

2. Stir in tomatoes. Stir in chili powder through salt and combine well. Cook 30 seconds. Mix in the quinoa, amaranth, and black beans until well distributed in the dish. Add water and bring to a boil. Cover and reduce heat to a simmer. Cook for 25-30 minutes. (At this point, check to make sure that the quinoa & amaranth have absorbed most of the liquid. If they haven’t, you may need to add more or try to get out some of the liquid)




3. Remove from heat and let sit for 5-10 minutes. Enjoy!


I ate this over a bed of spinach (though I think romaine may have tasted better) and with a drizzling of a simple yogurt sauce I made by combining plain yogurt and garlic powder.
It turned out to be a really great meal! It was flavorful, filling, and fulfilling. I ate it cold today and yesterday for lunch, and it was just as good as the first time around.

Coming soon: Besides the studies/advice that I’ll be translating to you all through my magazine/internet finds, you can also look forward to a new page that I will be creating with a food reference with descriptions of different foods/vegetables/fruits and their nutritional benefits. Props to my friend Ashley for inspiring this idea.
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3 thoughts on “Workbot

  1. >I'm so with you on the long elliptical workout so I can just read magazines…It's definitely my excuse to read copious amounts of health and gossip magz!! Thanks so much for the idea to go backwards on the elliptical though; totally never thought of that…you better bet I'm trying it out tomorrow:)

  2. >Those looked like some solid workouts. I need to get back to a routine. Maybe when I kick this cold. I want to try that delicious looking mexican quinoa. Was it spicey though? Also… can you email me how you make cabbage again. I TOLD YOU I'D FORGET!!!

  3. >@Olivia I totally agree about the excuse to read magazines! @Annie Thanksss you know it means a lot coming from you : ) And I will email you.

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