July Squat Challenge

JULY SQUAT CHALLENGE

Squats are soo good for you!! Squats are not an exercise which should be ignored. In fact, squats are one of the best functional exercises out there, promoting balance, mobility, fat burning, and body-wide muscle development. A complete workout in a simple movement. Plus, functional exercises are the ones that help you perform real-life activities, and squats are one of the natural movements people have been doing since they could walk upright.

Squats are the perfect exercise to shape your buttocks and legs as well. They also help with abdominals and lower back muscles. So if you want to be fit and lean, squats are the way to go! Doing squats helps increase your muscle mass (the more muscle you develop, the more fat you burn), which can help the body burn 50-70 more calories a day. So gaining 10 pounds of muscle through functional exercises like squats will help the body burn 500-700 additional calories.  Because you are building muscle, make sure you consume protein before and after your workout.

Work in sets of 15-20 repetitions working your way up to the total of the day. Be sure to mix the squats in with a regular workout routine and a healthy diet, especially if you are trying to lose weight during the process and be sure to rest on rest days. 

SQUAT FORM

Assume the stance you wish to do your squats in (wide or narrow or combined).
• Keep your back straight and your knees centered over your feet.
• Go down as if you wanted to touch your heels with your glutes, pushing your glutes out.
• Bend down with the knees, hips and ankles until your thighs are at a 90 degree angle to your calves. If your knees go further than your feet, you are doing it wrong and might hurt yourself.
• Keep your back straight but leaning forward while your head is aligned with your back and you look straight forward (not up or down to the floor).
• Breathe in as you lower your body and out as you return to a standing position.
• Do not rush it. It is better to do it properly than fast.

Even though squatting is usually more narrow, for the purpose of muscle strengthening, a wide squat—with your feet wider than shoulder-width apart—is ideal. Not only will this stance work the same muscles as a narrower one, it will work the glutes and the quadriceps without putting undue stress on the knees.

Try your squat with wide and narrow stance and feel which muscles you are working the most with each variation. You can choose the one that feels best for you or do a combination of both. If you feel too much pressure on your back or knees, modify form.

Happy Squatting! 

xo,

Rachel 

Tuscan Roasted Chicken Recipe

Here is the finished result as promised of my Tuscan Roasted Chicken dish from last night - voila!! 

Tuscan Lemon Roasted Chicken (adapated from Nordstrom Family Table cookbook)

whole chicken or boned chicken parts (I used breasts and drumsticks for kids)
1/2 c EVOO
1/4 cup lemon juice
8 cloves of garlic
2 tsp fresh chopped parsley
2 tsp fresh rosemary
2 tsp fresh thyme
3/4 tsp kosher salt 
3/4 tsp ground pepper

Mix all in blender/ food processor to make marinade.  Marinate chicken in pan for 6-8 hours covered.  Roast at 350 for 30-45 min, then at 400 for 30 min.  I like to uncover it for the last 15 min to brown the skin some.  Enjoy!! 


I added some sauteed zucchini, seasoned with fresh herbs, EVOO, S & P and glazed carrots with fennel seeds.  The kids had extra cous cows with theirs :)  The glazed carrots are an adapatation from the Nordstrom family table cookbook as well. 

Glazed Carrots
1 tbs butter
carrots, peeled and cut into matchsticks
3 tbs light brown sugar
2 tsp fennel seeds
1/4 tsp ginger - ground 
pinch of kosher salt and pepper

Happy Cooking! 

Xo,
Rachel 

Power Protein Pancakes!

OK, it has been way too long since I have blogged! And I know that blogging is something that you have to do regularly if you want people to read your blog, but you're reading this now, right??? So all is well again!!

Anyway, I made some delish protein pancakes this morning post workout, along with my power smoothie.  I had to test and play with 2 batches worth but think I got it down.  They were so yummy, no need for syrup or butter, and hit the spot.  I adapted this from Blogilates who adapted it from the Tone it Up Girls so I have to give credit where credit is due!  Here's my take on the protein pancake:


Power Protein Pancake
1 tsp psyllium husk
1 egg
1/8 - 1/4 c. of coconut milk, vanilla almond milk, or water (I used coconut milk)
1 scoop of Vanilla protein powder (I use either Jay Robb (my fav, but $$), Met RX, or Trader Joes)


Preheat griddle or pan on medium heat and lightly spray with a EVOO or canola cooking spray. Beat egg and add in milk or water.  Add in psyllium husk and scoop of protein powder and beat with fork or mixer.  Check consistency - may be a little runny, but not watery.  I added a little more powder to thicken mine up.


Pour batter, let edges bubble for 2 minutes or so and flip.  These are a little trickier than regular pancake batter so be patient - it took me a few pancakes to get them right.  

Each mix yield 4-5 pancakes - 180 calories total, 7g fat, 9 g carbs, only 3 g of sugar, and 24 g of protein!!




I also ordered the "lazy" protein pancake mix from Met RX - going to play with that as well to taste test if I have to make in a jif.  Let me know if you attempt your Betty Crocker hand and these and how they taste!!

xo,
Rachel