Monthly Archives: November 2015

Easy Food Prep Idea

Easy Food Prep Idea

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As I started my healthy lifestyle I had to find simple yet healthy meals that I could prep on Sunday and have for several days. Training for a Figure competition can be “easy” for me in the gym, however nutrition can be quite a challenge. Lucky for me, I am simple when it comes to meals. I don’t like a lot of sauce and have always been one to cook something I can use around 5 ingredients or less. I have discovered I enjoy cooking, but don’t want to spend hours in the kitchen doing it.  So here is one meal I make frequently that I really enjoy and it is easy to reheat the next couple of days.

First, to start with the greens and veggies. I am in LOVE with green beans and broccoli slaw! They are so easy to cook in the skillet and just love the flavors I can add to it. Green-Beans

For the green beans, I buy the bag of fresh greens and just put them in a large skillet. Add a little cooking spray or butter, add seasonings, and there you go! Cook until soft.

Broccolli-Slaw

 

 

 

 

For the broccoli slaw, I like to cook mine with mushrooms and onions. First, chop the mushrooms and onions to your likable size, then cook them into the skillet with a little butter. (Butter is not your enemy, good healthy fats are needed in moderation. MARGARINE IS BAD, avoid this. A great alternative is coconut oil).  Once cooked and soft, mix in your broccoli slaw and heat until soft. I also like to add in steak seasoning for extra flavor.Meal-Prep

I am a little picky when it comes to my meat selections and chicken is not used very often. However, when I find a good chicken breast I like to cook it in the Crockpot. Add your breast in with a little water and let it cook for 2-3 hrs. Separate with fork and your good to go! Put around 4oz into each container, even out the veggies, and you have meals for the week.

What do you make for your Sunday meal prep?

Happy Cooking!!

 

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Try This: Core Style

Try This: Core Style

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Here is to another week of work, health, and getting our lives into focus! :-)  As I have recently suffered a low back injury (of course 5 days before my first NPC Figure show in Nashville, which of course leaving me devastated I didn’t get to compete. But that is for another post)…. I thought that this week would be perfect for a core exercise workout. Core strength is so important in keeping our bodies healthy and strong. For some of you new to fitness, your core is not just your front abdominal muscles. Your core includes all muscles within the “middle” of your body that help support all limbs and it’s the point where all movement starts; including glutes, hamstrings, quads, low back, abdominal muscles like obliques, rectus, and the forgotten transverse muscles. There are of course more but these are the main ones that most everyone can relate to.

So today, let’s set a workout that you can do each day this week to build both strength and endurance!

  • 50 Jumping Jacks/ 50 Ski Jumps (hop over a line & back = 1 jump)
  • 40 sec Forearm Plank (on your knees if you have pressure in shoulders)
  • 30 Laying Flutter Kicks (head rested on floor and arms by your side, legs at 45 deg)
  • 20 Bicycle Crunch (twist R & L = 1 crunch)
  • 10 V-Sit (hands behind you sitting upright, push legs out and in = 1 crunch)

Start by adding in one set and build your way up throughout the week. See how many you can get to in 15min!

Try it out and tell us what you think!!

**Don’t forget to follow my new Instagram and Pinterest pages where you can like and save the workouts for later use! DeeVineFitness

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Workout Wednesday- UpperBody

Workout Wednesday- UpperBody

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Hope you all had a chance to try out last week’s weekly workout. How did it go? Any thoughts or additions?

This week our focus is more on the upper body. As before, you start with your 50/50 “warm-up” with full-body cardio based exercises then move into the upper body. Complete each full round 2-3 more times for a greater challenge!

  • 50 Jumping Jacks/50 Mountain Climbers
  • 40 Small Arm Circles (20 each direction)
  • 30 Plank Hand Taps
  • 20 Triceps Dips
  • 10 Push-Ups

Be sure that you continue to focus on proper form with each exercise. As the repetitions increase, we tend to have improper form just to get the prescribed number of reps. The focus is NOT the number of reps but to work each exercise properly. If you find that 10 push-ups are a lot, make a change (i.e. drop to your knees and/or decrease the number of repetitions).  If you don’t get all 10, that is OK! You did what your body is ready for and next time you try to do at least 1-2 more. Listen to your body and ALWAYS use proper form. :-)

I’m working on doing some future videos, but until then YouTube is a great resource if you are not sure of an exercise or how to use PROPER FORM (did I mention that enough today, hehe).

Good luck and let us know how it went!

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