Shari Duncan

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EASY Basil Pesto Chicken
Admin

by on Feb.23, 2014, under Chicken and Poultry, Recipes

1 2 3  PESTO!

It doesn’t get much easier than this!  Spinach and tomato give this baked dish a fresh taste.

Ingredients:

  • 1 6 oz bag baby spinach

    FRESH and EASY!

  • 3-4 tblsp Basil Pesto
  • 2 Large skinless, boneless chicken breasts / halved
  • Fresh tomato slices
  • 2-3 green onions – chopped
  • 2 tablespoons grated parmesan-Romano cheese

Preheat oven to 375 degrees.

Toss 1/2 the pesto with spinach abd 1/2 of the green onions.  Spread into bottom of glass baking dish.  Place halved chicken breasts over Spinach and brush with remaining pesto.  top each breast with sliced tomato and remaining green onions. Sprinkle with cheese.

Cover and bake approx 30 minutes or until chicken in cooked through.  Uncover, turn oven temp to broil.  Sprinkle with additional cheese if desired and continue to cook for a few more minutes until cheese and tomato slightly brown.

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Is Your Time in the Gym Time Well Spent?
Admin

by on Aug.10, 2013, under Fitness, Motivation, Natural Bodybuilding, Strength and Agility Training

How balanced is your training program?

Are you training chest and back as  frequently as legs?…  How much recovery time do you allow between workouts?…  Are your fitness goals written out and  are you progressing towards those goals?…  How do you know if you are getting in enough cardio hours… do you designate time each week for stretching, ab and core work?…
What about time management? Do you pace yourself,  and give enough time to recover in between sets, or perhaps spend too much time socializing with other gym goers?
This is why keeping a training journal can be most helpful.  Workout logs are beneficial for beginners as well as seasoned lifters.  I’d say they are essential if you are serious about achieving your fitness goals.

Why keep a journal?

  • Motivation. Looking back at where you come from is inspiring.
  • Awareness. You get an understanding of what works for you.

    Training logs provide accountability, progress, and motivation for your training sessions.

  • Experience. You learn from your errors: injuries, etc.
  • Confidence. You’ve got a plan when you go to the gym.

The process of writing down your loads, sets, reps, etc.  helps you to better remember the workout.  It’s nice to be able to flip back and see what weight you used and how many sets and reps you did.   The process of keeping a log enables seasoned lifters to critically analyze their programs and see if they’re truly delivering results.

Also, use your log to jot down important notes such as machine settings, how the set felt; (light, heavy), how you felt that day (energized, fatigued, hungry, sore).

Keeping a journal accelerates the learning process.

By writing down your workouts you are taking an additional few minutes to process what you have learned, repeat the concepts and terminology to yourself, and ingrain it into your brain.

If you are a beginner it is likely you will be able to beat previous efforst every week for several months. As you establish new routines, it is helpful to know what you did your previous workout and to have a specific goal for each training session. Logging workouts helps you remember the appropriate weights to use. Beginners struggle most with remembering not only which exercises to do, but in which order, how many sets, reps, etc.  because everything is new to them.  They’re not yet familiar with the names of exercises, the loads they used, etc. so training logs for beginners are essential.  I have been  journaling  for several years now and still write notes in the margins to remind me of proper set-up and/or form on certain exercises.

Tracking results and being able to check your progress lets you know if what you’re doing is or isn’t working.   If you make notes about your workout, you are also less likely to spend time chatting between sets or resting too long.   Seeing your gains on paper will reaffirm that you are progressing, and as a result motivation will likely increase or stay high.

The basic benefits of journaling

  • Faster learning
  • Remembering weights
  • Having information to analyze
  • Tracking progress
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