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Sunday, August 25, 2013

Apricot-Chile Glazed Salmon

Took a trip to Publix yesterday for some groceries and saw that there was wild caught Alaskan Salmon on sale.  Score!  My fit tip - I usually plan and prepare meals in accordance to whatever is on sale to save money ;)  Anyways, it just so happens as I was flipping through my mother's current issue of Eating Well Magazine there was a fabulous looking Apricot-Chile Glazed Salmon recipe that I just had to try!

Super easy, with only 4 ingredients and takes less than 30 minutes total from prep to plate.  You really cannot go wrong with this delicious and healthy recipe. 

Apricot-Chile Glazed Salmon

Apricot-Chile Glazed Salmon
From EatingWell:  September/October 2013

This healthy apricot-chile glazed salmon recipe marries fruit and chiles to make this easy grilled salmon mouthwateringly special. Use jam rather than preserves for a smoother, prettier glaze. Look for New Mexico chili powder in well-stocked supermarkets, online, or substitute your favorite red chili powder.

4 servings | Active Time: 25 minutes | Total Time: 25 minutes

1. 2 tablespoons New Mexico red chili powder
2. 1/2 teaspoon salt
3. 1 1/4-1 1/2 pounds center-cut wild salmon (see Tip), skinned
4. 3 tablespoons apricot jam

1. Preheat grill to medium-high. (No grill? See Oven Variation, below.)
2. Combine chili powder and salt in a small bowl. Rub onto both sides of salmon.
3. Place jam in a small saucepan; heat over medium heat, stirring, until melted.
4. Oil the grill rack. Grill the salmon 4 minutes, then turn it over. Using a pastry brush, coat the top of the salmon with the jam. Close the grill; cook until the salmon easily flakes with a fork, 3 to 5 minutes more. To serve, cut into 4 portions.

Tips & Notes
1. Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.  
2. Oven Variation: Prepare through Step 3. Bake in a shallow baking pan at 350°F, about 15 minutes.

Per serving: 215 Calories; 6 g Fat; 1 g Sat; 2 g Mono; 66 mg Cholesterol; 12 g Carbohydrates; 29 g Protein; 1 g Fiber; 433 mg Sodium; 613 mg Potassium 
Nutrition Bonus: Vitamin A (29% daily value), Potassium (18% dv), omega-3s

Saturday, August 24, 2013

Blueberry Banana Peanut Butter Proats

Oats + Protein = Proats

I made this absolutely delicious bowl of proats prior to a high performance leg day!  I love leg days <3 It means high carbs for me to build that bikini booty!  Check out some of my favorite glute exercises on my previous blog post ;)

Blueberry Banana Peanut Butter Proats

- 1 scoop VPX Sports SRO Zero Carb Whey Protein (Graham Cracker)
- 1/2 cup Old Fashion Rolled Oats
- 1/4 cup Unsweetened Vanilla Almond Milk (I used Blue Diamond)
- 1/2 tbsp CoCo Banana PB Crave Peanut Butter
- 25g frozen Banana (sliced)
- 1 handful fresh Blueberries
- Organic Cinnamon to taste

The greatest thing about this bowl of proats is how amazeballz it tastes! :)
The second best thing about this recipe is that it is incredibly quick and easy; 
it takes about 3 minutes total to make! 

- Pour 1/2 cup oats into a microwave safe bowl.
- Sprinkle cinnamon to taste.
- Add enough water to cover oats and give it a quick stir.
- Place bowl in microwave and heat for 1 minute.
- Carefully take bowl out of the microwave (it may be hot!).
- Add 1 scoop of VPX Sports SRO Zero Carb Protein Powder.
- Add in fresh blueberries and banana slices.
- Pour in 1/4 cup almond milk.
- Stir.
- Place bowl back in microwave and heat for 1 minute.
- Carefully take bowl out of the microwave (it may be hot!).
- Add 1/2 tbsp of CoCo Banana Peanut Butter by PB Crave.
- Give it a quick swirl.
- EAT!

Hope you enjoy this simple and scrumptious proatmeal recipe!

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Nutritional Information:
Makes 1 Serving
300 calories, 6g fat, 80mg sodium, 177mg potassium
36g carbohydrates (7g fiber, 6g sugar), 27g protein

Monday, August 12, 2013

Candy Brenn's Build Your Booty Exercises!

I absolutely love my IG #fitfam!  Seriously, you all are so awesome :)  I asked what you would like for me to blog about next and you sure did answer!  The number one request was my workout regimen, specifically, lower body exercises.

Well, let me first begin by saying no exercise regimen will be effective without proper nutrition.  Whatever your goal may be; fat loss, muscle gains, increased endurance and strength... you have to eat according to your goals!

You don't fuel a Ferrari with regular gas do you?  No way Jose!  If you want a premium body and mind you have to consume high quality foods and hit your macro & micro numbers.

This is something I can't stress enough so I highly suggest checking out the numerous articles posted on one of my favorite websites,  They are extremely informative and helpful in determining how to plan your meals in order to achieve your personal fitness goals.

So, first priority is nutrition, then comes training!

I like to switch up my workouts fairly frequently.  I get bored of doing the same exercises just like our muscles do!  It’s important to adjust your weights, repetitions, and number of sets you do.  Therefore, I have composed a list of 10 (actually it's more than 10 because I've incorporated some supersets and tri-sets) of my personal favorite lower body and abdominal exercises that you can use to help sculpt that coveted bikini booty and shredded six-pack ;)

*Note: This is the exact workout I performed on the date listed below*

8/9/2013 – Leg Day (Glutes) & Abs
*Keep core contracted throughout workout!*

Cardio: HIIT
3 minute warm-up: Incline walk
15 second sprint/45 second rest X 3
20 second sprint/40 second rest X 4
15 second sprint/45 second rest X 3
2 minute incline jog
5 minute cool-down
20 minute total

1) Smith Athletic Stance Squats
    Smith Split Squats
2) Cable Kickbacks
3) Cable Crunches
4) Sumo Squats
    Jump Squats
5) Leg Extensions (Drop Set)
    Weighted Lunges
6) Calf Raises: 3 Feet Positions (Drop Set)
7) Single Leg Presses
8) Tri-set
    Stability Ball Crunches
    Stability Ball Bridges
    Stability Ball Roll Ins
9) Roman Chair Hanging Leg Raises
    Weighted Toe Touches

Disclaimer: Always consult a physician prior to performing any workout regimen. :)