Leg Day Ideas & Zucchini Tater Tots !

Need some ideas for the 

next time your working

them gluteal muscles!?

ohhh the beloved leg day : )

Leg day actually is my favorite because

there are SOOO many ways to work different

muscles in your lower body. The options are endless!

Here's a few of the exercises that I enjoy

and try to incorporate into my routine
ps. the videos turned out a little silly, but you get the point !

SQUAT

I either use a barbell or the Smith machine.

In this picture I am squatting 50lb.

With the smith machine I can add on a lot more weight because of the

fact that this machine is pretty much helping guide the squat.

ps. do not push your elbows as far back as I am in this clip,

thats a no-no on my part. 

"Keep your elbows as tucked in as you can" -Crossfit Champion Chris Vrakas ..lol

^^  This is a Smith Machine. I've realized a lot of people do not

know what this is. It's also great for calf raises!

WHY SQUAT!?

 Squats promote more muscle growth across the 

whole body than any other movement 

AND

Squats help you build lean muscle mass but will in turn

 raise your metabolism and you will burn more

 calories throughout the day and night

Convinced yet?

DEADLIFT

I am sort of a newbie to the dead lift world. 

Form is SUPER important in this exercise as it is easy to throw out

your back or lift with your neck, as I am learning.

Why Dead-lift!?

 Strengthens lower back better than any exercise

 which will help improve your posture

AND

Works glutes, hamstrings, adductors, and lumbar

erectors (lower back) aka. the whole posterior chain, aka. important!

Side Shuffle

This is a great way to get your heart rate 

back up and pumping

One thing I would do differently in this video

would be to get in a lower squat

Other than that, this is a great exercise to

again work your adductors and gluteal muscles!

WEIGHT SUMO QUAT ON BOSU BALL

Okay..this exercise is SO extremely difficult!

This is a great way to work on your balance, for sure,

while getting your squats in as well.

Cable Kick Back

 my favorite exercise!

Performed using a pulley, this works your 

hamstrings and glutes.

I usually do 3 sets of 20 

& with each set I add on more and more weight

ZUCCHINI TATER TOTS

Ingredients:

1 medium zucchini

1/3C Flour

Salt & Pepper

1 egg

2tbsp Flax Meal

1 string cheese stick

Directions:

1. Preheat oven to 400F.

2. Cut zucchini long ways, then 

horizontally making chunks

3. Throw zucchini chunks into a large bowl

4. Sprinkle Flour, Salt, Pepper, and any other seasonings that you prefer 

into bowl with zucchini

5. Whisk egg in a separate bowl

6. Cut up cheese stick & place into a food processor

Process until parmesan texture forms

7. Mix flax meal and cheese into another separate bowl

8. Take a few zucchini pieces at a time out of the

flour mixture, dunk into egg, followed by flax meal mixture.

9.Place breaded zucchini onto a baking sheet covered in

a non-stick mat, parchment paper, or cooking spray

10. Bake for 15 minutes, or until cooked

So delicious!

& YES, i paired it along side some boiled snap peas 

and green beans with roasted garlic : )

Zucchini Hot Pocket & Homemade Marinara

OF COURSE there's a way to make a healthy hot pocket :) 

and it is damn good, let me tell ya.

INGREDIENTS:

1 large zucchini

1 tbsp Flax Meal

2 tbsp Oat Flour

Italian Seasonings

1. Preheat oven to 350

2. Shred Your zucchini and drain excess water

( I should have drained mine more)

3. Combine Zucchini with Flax Meal, Oat Flour

and TONS of seasonings. I used Mrs. Dash Table Blend

and Mrs. Dash Garlic and Herb

4. Set mixture onto parchment paper on a cookie sheet

Let cook for 30 minutes at 350

MEANWHILE

Homemade Marinara

For the inside of my hot pocket, I created my own marinara sauce

You can buy a can of crushed tomatoes, but I dont 

like the salts and other additives

SO

1. Cut up tomatoes and get them crushed in a food processor

2. Heat up olive oil and garlic cloves in a skillet

3. Add crushed tomatoes and let simmer 

FINISHING THE HOT POCKET

Once your zucchini crust has baked

5. Cut in half and add the inner ingredients of your choice

I have a slice of Go Veggie! Mozzarella cheese, Ground turkey, and the marinara sauce

6. Take other half of crust and place over top the ingredients

7. Insert hot pocket back into oven for another 15 minutes

anddd THATS ALL FOLKS

your hot pocket is finished :)

 yes, it's that easy and it is very delicious

Sesame Salmon, Sweet Green Beans & Baked Zucchini

Never in my life would I have EVER thought I’d actually like salmon. Dinner tonight was totes a game changer.

Mother and I constructed a fabulous fish and veggie dinner

SALMON: 

 

 

Ingredients:

1 Box of Gorton’s Grilled Salmon

2 teaspoon soy sauce 

2 teaspoon brown sugar

Sesame seeds

Cinnamon

Directions

1. Preheat oven to 350 degrees

2. Set salmon into non stick pan

3. Pour soy sauce & brown sugar mixture over top of both slices

4. Sprinkle sesame seeds and cinnamon over top

5. Bake for 20 minutes

BAKED ZUCCHINI:

 

Ingredients:
Zucchini
Flax Meal
Mrs.Dash Garlic & Herb Seasoning
Parmesan Cheese
Egg Whites
Directions:
1. I didn’t measure a single thing, so eye it yourself
2. Preheat toaster oven to 425
3. Cut zucchini into fries or circles. Which ever you prefer
4. Pour egg whites into one bowl
5. Mix parmesan cheese, Mrs. Dash, and Flax Meal into another bowl
6. Coat each zucchini piece in egg white followed by breading mixture
7. Set on a wired rack when fully coated
8. Bake for 22 minutes, or until desired crispness.
 

   

GREEN BEANS:
Ingredients
1 Can green beans
Honey
Soy Sauce
Sesame Seeds
Directions
1. Boil water & add can of green beans
2. Cook for about 5-6 minutes
3. Drain and add to a non-stick skillet on medium heat
4. Once beans start to brown, add honey, soy sauce, and sesame seeds (as much as you want)




 
The Finished product, YOU ASK!?
Dinner is served my friends :) 



Why FLAX and not Bread Crumbs?
well let me tell ya…
Flax has three LARGE benefits to our diet
1. Great source of fiber. One tablespoon of flax contains 8 grams of fiber!! Which helps keep bowel movements regular.
                         Come on girls, I know we tell boys we dont participate in            
                     these “bowel movements" but.. its time to face the facts. 
                         2. Plant source of Omega-3. This Omega-3 plays an important role in the anti-inflammatory system of our body.
3. Another benefit for our private parts ladies AND gentlemen. Flax contains lignans. This reduces the risk of breast cancer in women and prostate cancer in men.