Author: fitshaped

Lazy Chef’s Healthy Fried Rice

 

lazy-chefs-healthy-fried-rice-w-macros
Approximate Nutrition Information for recipe posted below. Alternative options will change this nutritional information.

Ever want Chinese food but know it doesn’t fit your nutrition plan that day? Well that was me, today.  I have been craving Chinese food for weeks. So, I decided to make my macro-friendly, super fast, version of fried rice tonight.

The best part is that the recipe below is only one of like a billion combinations you can make. It all depends on your calorie and macro needs.

Ingredients:

1/2 cup pre-cooked rice*

3 cups steamed broccoli

3 egg whites

Asian Seasoning blend

Soy sauce

Sriracha Sauce

Directions:

Heat skillet to Med-high

Spray with non-stick cooking spray

Add rice and cook just a couple of mins

Add broccoli & soy sauce and cook a few more mins

Turn heat off

Add egg whites with spices

Cook & stir until whites are completely cooked.

Add sriracha to taste and enjoy!

Have fun with this super easy way to prepare fried rice.

Alternative Options: Add edamame, corn, whole eggs, pineapple, peas, carrots, sesame seeds, chicken, onions,… the options are really endless.

*To save time I used the 90 sec microwave Uncle Ben’s whole grain rice

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Ab Circuit

 

 

Looking for killer flat abs or that awesome 6-pack?

Need a new exercise or a new way to work your abs?

I like to work abs with very little rest for several minutes. That ab burn is good for building strength in your core. I usually combine 3 or 4 exercises into a super set or circuit with no rest between them and then repeat that set several times.

If you have been following along, you know that I love push-ups. Did you realize that they are one of the best core strengthening exercises? Push-ups have become a pretty consistent exercise in my ab circuits. In this one I used the decline bench for leg raises into a hip raise, reverse crunches, then roll-out into push-ups. I did 10 of each and 4 rounds of this circuit with about 30 seconds of rest between circuits.

Give this one a try and see how your abs feel at the end. If you don’t have a decline bench, you can always do these on level ground. The decline bench just creates added force against your core, making the circuit harder.

Now go build those abs!

#WorkoutWednesday #Abs #PushUps #Lift #Weights #Fitness #Exercise #BodyBuilding #Workout #Healthy #FitGirl #Gym #GymRat #GirlsWhoLift #GuysWhoLift #WorkHardPlayHard #FitLikeFlint #FLFCore #TeamFitLikeFlint #TeamErgo #ErgoGenix #Ergo #ErgoAthlete #brandambassador #bodybuildingcom #bbcomexclusive #Nashville #MusicCityFit #NashvilleFitness

 

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Bourbon Apple Chicken

 

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Don’t you just love an oven baked apple crumble?  That brown sugar melted into that soft, sweet apple just makes my taste buds dance.

 

Ingredients:

1.25 lbs (550 g) Chicken Breast
1/2 (100 g) Yellow Onion, Chopped
2 Cloves (8 g) Garlic, Minced
1 Apple (200 g) chopped
1/4 cup Bourbon
6 tsp (26 g) Brown Sugar, dark
1/2 tsp Sea Salt, ground
1/4 tsp Cayenne Pepper, ground

Directions:

Cut chicken breasts into individual serving size pieces
Place in slow cooker
Cover chicken with onions, garlic, & apples
Mix all other ingredients together
Pour over chicken breasts
Cook on low for 6-8 hours, depending on the heat of your slow cooker, until done.

Serve alone, over rice, in a pita, on bread, biscuits, or waffles. Pretty much anything that will soak up & hold the flavor of the delicious sauce will be a winner.

Tip: Use non-stick spray or line with slow cooker liner for easy clean-up

This could easily be made in the Instant Pot. Cook on the poultry or manual setting for approximately 12 minutes and pressure release before opening.

Downloadable recipe card to print:

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Landmine Plyo Circuit

If you’re like me, you need variety in your cardio routine. I struggle running on a treadmill at a steady pace or doing the same HIIT Intervals over and over. I get bored & then I don’t want to do the work. Does this sound familiar?

If so, take a look at this video of a plyo circuit using the landmine for added intensity. This circuit will raise your heart rate, while working your muscles…particularly those glutes we all want to shape up so badly!

 

 

Circuit details:

1:00 of each exercise. Complete the circuit before resting. Repeat 3-4 times.

  1. Ice skaters
  2. Squat to Press
  3. Reverse lunge to knee raise

Give this a try & let me know what you think.

#Lift #WorkoutWednesday #HIIT #Plyo #Circuit #Weights #Fitness #Exercise #BodyBuilding #Workout #Healthy #FitGirl #Gym #GymRat #GirlsWhoLift #GuysWhoLift #FitLikeFlint #FLFCore #TeamFitLikeFlint #TeamErgo #ErgoGenix #Ergo #ErgoAthlete  #bodybuildingcom #bbcomexclusive #Nashville

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Leftover Turkey Dip

leftover-turkey-dip-w-macros
Approximate Nutrition Information Per Serving. Recipe makes approximately 12 servings

Tired of turkey sandwiches after the holiday? Wondering what to do with the remaining turkey in your refrigerator? This simple dip recipe will use your leftover turkey to create a completely different flavor for a party dip or football game snack.

Recipe makes ~12 servings

Ingredients:

1 1/2 c (170g) Turkey, Chopped
6 oz (170g) Greek Yogurt, Plain, 0% Fat
1 pkg (226g) Cream Cheese, 1/3 Fat
1 can (397g) Cranberry Sauce, w/whole berries

Directions:

Mix all ingredients together

Serve chilled with crackers, pita, chips, apples, celery, cucumbers, …

You could even turn this into a sandwich or pita pocket filling.

Recipe Card for Download:

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Turkey Day Fitness Feast

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Ready to get your sweat on before you get your meat sweats on?

If you’re looking for a way to burn a few calories before you feast on all of the delicious Thanksgiving Day goodies, give this workout a try. This was designed to be easily done at home, at a gym, at a hotel, or even outside.  It will certainly boost your heart rate and amp up that calorie burn!

How it’s done:

Do 50 reps of each exercise, then rest 1-2 minutes, 40 reps of each exercise, rest 1-2 minutes, 30 reps, … etc…

Enjoy & Have a Happy Thanksgiving!

 

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