Here's what I have learned about the workouts so far. I am feeling much stronger than I have in a long time. This is a good thing. I have been trying to eat healthier (not that I was real bad before, but trying to be a bit more conscientious). This is also a good thing. I haven't lost any weight. This on the surface seems like a bad thing, but I do think I am burning some of the fat and converting it to muscle. That's what I'm going with and that is a good thing. Unfortunately, it must be all the inside fat because no surface fat seems to be smoothing out. OK. Too many descriptive words? Well, it is what it is. I did take measurements so after phase 2 I plan to measure again and hope to see some results that way.
The first phase (four weeks) is all weight work. Cardio is added beginning week 5. I think this is where the trimming down will come. I am hoping! I decided to add some cardio this week anyway. Part of that reasoning is I purchased some new "running" shoes. Actually, they are treadmill joggers. I don't get out much. This has helped inspire me to want to move again.
Besides the workouts, the site also has recipes and I've made two of them: turkey meatloaf muffins and pumpkin protein bars. Here they are.
Turkey Meatloaf Muffins
- 2 lbs ground turkey (or chicken)
- 3 egg whites
- 1 cup quick cooking oats
- 1/2 tsp ground cumin
- 1/2 tsp dried thyme
- 2 tsp dry yellow mustard
- 2 tsp black pepper
- 2 tsp chipotle pepper spice (I didn't have this exact item so I used just under 1 tsp. cayene pepper. If you do that, only use about 1/4 tsp - it definitely added some kick to the recipe)
- 1 tsp salt
- 2 tbsp garlic powder (2 cloves minced)
- 1 small onion (finely chopped)
- 2 celery stalks (finely chopped)
- Preheat oven to 375 degrees.
- Spray muffin pan with canola or olive oil.
- Mix all your ingredients together in one large bowl.
- Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
- Bake for 40 minutes.
Women: 2 muffins
Men: 4 muffins
Pumpkin Protein Bars These are SO good!
Nutrition Facts:Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein
- ½ C Xylitol Brown Sugar Blend (Ideal) (I used regular brown sugar)
- 1 - 4 oz. jar baby food applesauce
- 2 tsp. ground cinnamon
- 1 ½ tsp. ground ginger
- ½ tsp. ground clove
- 1 tsp. baking powder
- 1 tsp. baking soda
- ½ tsp. salt
- 2 tsp. vanilla extract
- 4 large egg whites
- 1 - 15 oz. can of raw pumpkin
- 2 C oat flour
- 2 scoops vanilla whey protein
- ½ cup almond milk
- ½ C chopped walnuts (optional)
- Preheat the oven to 350.
- Spray a 9 X 13 Pyrex dish with non-stick spray.
- Combine first 11 ingredients and mix well.
- Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
- Makes 24 squares.
I hope this gives you some snack ideas.