Glutes and Quads training. 8 weeks

Soooooo  I have a new program for the new year! I believe in mixing things up a bit. I am getting started on this program for the next 8 weeks, I am now grouping Glutes and Quads , and hamstrings with Calves.  Since I have shows coming up, I want to get in two leg sessions a week. 
This is how the first one goes. Took me just over and hour to complete.  Really focus on what you are doing and contract the muscles good. See them grow! Visualization is such a powerful tool! Never underestimate it!


Glutes 


1.  Barbell hip thrust
     Bar + 5kg ( i do this light, because of my lower back problem.  If you can go heavier, then do)
     3 Sets of 15
2.  One legged cable kickbacks
     10kg on low pulley
     30 Sets of 20 per leg
3.  Pull through
     20kg on low pulley
      4 sets of 15
4.  Glutes kickbacks machine
     15kg
     4 sets of 15 on each leg


Quads


5.  Barbell squat wide ( do not go to low, need to feel it in the quads, not glutes)
     Bar + 10kg
     3 sets of 20
6.  Barbell close squat (do not go to low, need to feel it in the quads, not glutes)
      Bar + 10kg
     3 sets of 20
7.  Split lunges
     No weight, this is your own choice, my quads grow to fast, so I prefer without! 
     3 sets of 20 per leg
8.  Cable hip adduction
     10kg on low pulley
     3 sets of 12 per leg
9.  Leg extensions
     5kg, I do them light, but very slow and contract the muscle very good
     4 sets of 15 per leg


" It takes practice to hear your true desires. Your passion will often come as a whisper or serendipitous event that reminds you of what's important and what makes you happy."
Eckhart Tolle

Who doesn't like easy smoothies! 
a Scoop of vanilla protein
a teaspoon of honey
half a persimmon
handful of strawberries
2 cups of water

Blend and pour!

enjoy!!



As far as pleasures, you've got to have limits. You shouldn't have too much of good things, so you'll always have a desire for more and you won't get bored.
Compay Segundo

Beans beans the musical fruit!

This is for sure worth a try! Currently my favourite meal and I have it at least once a week.

To prepare the mince:
300g of the leanest beef mince you can find. I use 5% fat.
A cup of red beans.
Since I like my food spicy, I flavour with, a teaspoon of paprika, a teaspoon of curry, a dash of cumin, a tablespoon of sugar free mustard, a table spoon of honey and about a table spoon of soy sauce. Add salt to taste.
Put it all in a pot, add a cup of water and let it cook for about 3O mins.. depending on how saucy you like your filling!
I use whole multi-grain wraps.
So, to make your mexican wrap, take the wrap , add about a handful of lettuce or spinach, 3 tablespoons of the mince and red bean filling, and a tablespoon of fat free cottage cheese.
I love really spicy so I add more chopped fresh chillies to the cottage cheese.

Bon appetit!

Benefits of red beans...
Red beans are naturally high in protein, low in fat and a good source of carbs.  Per cup, you get more or less 15g of protein. It is also high in fiber , which gives you a feeling of satiety...
Eat up!!!

Sweet potato and Apple soup

Sweet potato and Apple soup

Ingredients:
1 big sweet potato or yam
2 big apples
2 cloves of garlic
an onion
2 chicken stock cubes


Start by baking the apples and sweet potato or yam , and garlic in the oven until soft and a bit grilled. Gives a nice charred taste. Test them, because they will not be all done at the same time.  Peel when they are done.

Lightly fry your onion in a non - stick pan with a teaspoon of olive oil.

In a pot, heat a liter of water, add the stock.  Add the sweet potato, apple , garlic and onions.  Cook it through for about 20minutes.  Add spices to taste. I add salt, pepper, paprika.  I like the bite.
Then use a blender stick, or what ever to blend it good! I prefer it smooth.!

If you can afford this in your diet... a blob of fresh cream goes great with this yummy soup!!

Enjoy!

foooooood!

Crunchy tossed salad

You will need:

Greens of choice

Peas

Olives

Chopped chicken

Shallots

Tomatoes

Nuts

Chop and mix!

Grilled veggies and Saracin Pasta

In a non-stick pan, grill chopped carrots, zucchini and mushrooms.

Add spices to taste.  I had chicken with this, you can have whatever meat you feel like!

Mix the whole lot with a handfull of rocket leaves. Just adds some freshness to it!

Finish with a squeeze of fresh lime!

Top your protein oats!

30g of oats

A scoop of whey protein

Half a banana 

dash of cinnamon!

Salmon, spinach with potato and a mushroom!

Marinate salmon with chopped dill ,parsley and lime.

Add salt and pepper to taste!

Boil baby potatoes until soft, add the spinach on top, place lid on to steam.

For the mushroom, I just added some garlic, basilic and a low fat cheese portion. I baked it in the oven for about 10minutes

Top your oats!!

40grams of oats

dash of honey

half a cup of mango!

a

S.O.S I am leaving the house...

Now what do I eat. ???


Everyone knows, that in order to REALLY see results you need to STICK TO YOUR DIET! So what if I am leaving the house, and will not get back soon enough for my next meal. ?

I get really annoyed, anxious, grumpy and moody if I allow more than 3hours between meals. So that means, I am A PROUD FOOD CARRIER! lol.... yes, I have received numerous strange, inquisitive looks when pulling the 'home made chocolate protein bars' from my handbag in a club, at a rugby match, in a shop... where ever!!! .  That looks would be the last thing to put me off!

So this is what I do.  I make sure I always have some almonds, a apple and sugar free gum and candies stuck away in my handbag.  When I know I am going to be away for longer than just 'the snack craving' I make something like a whole grain chicken wrap, which is easy to eat anywhere, and doesn't taste too bad eaten cold. The other option is the Cinnamon Almond protein bread, or the brownies.  If you eat 2 portions, it would resemble a meal.  Take something that would be the easiest to manage where ever you are!

The other option.  If you were to land in a place, restaurant, etc , where you NEED to eat what is served, and it is not Cheat day.....  PORTION CONTROL!!!!  Make sure you do not over eat! And make a wise choice when ordering.

Guys you really need to stick to your guns if you want to make definite improvements! I know it can be extremely hard sometimes ... if it was easy , everyone would do it right?  :)

NO EXCUSES!!! JUST RESULTS!

New recipe list...

 This was a bit of a gamble, but turned out really good. My BF really likes them!
Chicken strips with pod peas
You will need:
A cup of wheat bran
2 tablespoons of wheat germ
a teaspoon of onion flakes
a teaspoon of garlic flakes
Fresh herbes to taste.
2 egg whites. (separate)


Mix all ingredients well.
Cut your chicken into strips.  Season to taste.  Dip into the egg mix and then into your 'crumbs'.  Fry in a lightly olive oil coated pan for about 5minutes each side. This should be on a very low heat, as the wheat bran burns quite fast.
I served mine with salad and chopped peas in a pod! Sugar free mustard is a great accompaniment!





 Feeling peckish???
Have a grapefruit! This red jewels is low in calories, high in Vit C and will give your metabolism a boost!










 This ingredients  make a lovely egg white fritatta! Just grill all the veggies lightly in a nonstick pan, add your egg whites and place a lid on.
If you can afford the extra calories, a piece of goats cheese goes great with this!

Mustard marinated chicken with wild rice.
Marinate your chicken for a couple of hours , overnight would be great too, in sugar free mustard.  Add fresh garlic.
Grill on low heat in non stick pan.
You will find wild rice at your local health shop.   Mixing brown rice and wild rice can reduce the calorie intake quite a bit, and add great nutty taste and fiber!