Islamorada Mango Salsa

   One thing I eat a lot of to try to maintain a lean physique is protein. That's why I love vacationing in spots where one of the main staples on the menu is fish. I wasn't always a huge fan of fish, especially as a child, but what I've learned is what makes it so yummy is the type of fish you eat and the way it is prepared. I prefer mild, white flaky fish like mahi-mahi. Luckily for me, on my recent trip to the fishing capital of the U.S, Islamoroda, FL, there was an endless supply of restaraunts that prepare mahi-mahi. The restaraunts, for a fee, will even prepare your personal catch if you take a fishing excursion and bring it back. Usually, they'll prepare it several ways, too.  If you are ever in Islamorada I highly recommend eating at Lazy Days and having your fish prepared Super Lazy Day Style. It's the bomb!!

  One way to add a lot of flavor without adding a whole lot of extra calories, is topping your fish with salsa. I love corn and bean salsa and tropical salsa. Here is an easy recipe that we tasted at the Cheeca Lodge and Spa on our recent vacation. We brought home a little taste of the Florida Keys with us and it's perfect for summertime:

Islamorada Mango Salsa

• 2 ripe mangos
• 1/2 red onion
• 1/2 yellow, red, green pepper
• 2 T. freeshly squeezed lime juice
• 8 mint leaves

PREPARATION:

  Dice the mango, onion, and peppers into small cubes. Add lime juice. When adding the mint leaves, start with 8 and chop them fine and add to the mix. Adjust the amoiunt of mint to your taste (if you like a little heat and spice, you can add a jalepno pepper). Refrigerate for atleast 2 hours so the flavors have a chance to blend (the longer the better). Once chilled try this tasty recipe as a dip or granish over your favorite fish! Voila!!

Pyramid Sexy Muscle Workout

Barbell Lunges 20 reps each side

1 minute Squat hold (no weight)

Clean and jerks 20

Repeat the circuit 3x but each time add weight 

Decrease the number of reps on the lunges and Clean and Jerks from 20 to 15 to12

1 Legged Deadlift w/ Dumbell Reverse Flyes

Plank hold with 1 Arm Row

Repeat the Circuit 3x but each time add weight 

Decrease the number of reps from 20 to 15 to 12

Barbell chest Press

Chest Flyes

Tricep Push ups on knees

Repeat the circuit 3x but add weight for the Chest Press and Chest Flyes

Decrease the number of reps fron 20 to 15 to 12

Barbell Bicep Curls

Front Raises

Repeat 3x adding weight for the Barbell Curls

Decrease the number of reps from 20 to 15 to 10


I did this workout in one of my classes and some of the members that took class called me 4 days later and said they were still feeling it in their muscles!

Quick and Easy: Chicken Salad for Lunch

Here's a super quick and easy healthy recipe for Chicken Salad. Perfect for lunch.

4 Grilled Chicken breasts finely chopped, or if you are in a hurry 2 cans Kirkland Brand premium chicken packed in water from Costco.
1/2 c. Sliced grapes (I prefer red)
1/4 c. Diced purple onion
1/2 c. Finely Diced celery
1/4 c Raisins
1/2 c. low fat mayo (or you can do 2 Tbls. mayo plus 1/3 c. low fat plain yogurt)
2 tsp. Mrs. Dash seasoning salt
I mix cashew nuts in it as well, but if you are going to refrigerate it and save for later don't add the nuts. The nuts get soggy, so just top them on later.

Dice and mix all ingredients together. It's so yummy you can eat it plain or top it on one slice of Ezekial or whole wheat bread. Other great ideas,  roll it up in a whole wheat tortilla or stuff a pita pocket. Low calorie, and good for you.

Fitness Friday: Circuit Workout #2

 Here is round two of the Metabolic Circuit that can be done at home or as a quick workout at the gym. This particular one focuses on the muscles of the legs:  glutes, hamstrings, quads, and calves.  Complete the entire circuit three times to create an approximately 20 minute workout.  The leg exercises can be done with a set of dumbells for an extra challenge. Make sure you properly warm up for 5-6 minutes before you begin and coold down at the end.


1. Alternating Front Lunges (1 minute)
30 sec Ski in place
2. Squat with alternating hip abductions (1 minute)
30 sec High Knees
3. Squat with hip Extensions a.ka glute lifts (1 minute)
30 sec Clock hops 12, 3, 6, 9 
4.  Lateral Squats alternating legs (1 minute)
30 sec Quick Feet
5. Jump Squats (1 minute)
30 sec Mountain Climbers


Repeat entire sequence 3 times.

Work That Body Wednesday: Make it Over the Hump

Looking for something to get that body reved up? Here's a quick metabolic circuit workout designed to work your heart and tone your upper body. You can do it at home or at the gym. The circuit consists of high volume reps with cardio sets in between. The weight segments focus on conditioning the major  muscle groups of the upper body including back, biceps, chest, triceps, and shoulders.

Do the entire circuit 3 times with approximately 10 seconds of rest in between each exercise. It will take you roughly 20 minutes to get through the routine. Keep in mind you should begin any type of workout with a warm-up and end with a cool-down.

You will need a set of dumbells and a step (with or without risers):

METABOLIC CIRCUIT:

1.  Reverse Flyes (1minute)

30 sec Step ups

2. Bicep Curls (1 minute)

30 sec Jumping Jacks

3. Push-Ups

30 secs Basic Step up and downs on and off the bench or quick toe taps on the edge of the bench

4. Body weight Dips

30 sec Quick Feet

5. Alternating Shoulder Raises
30 Sec high Knees


Repeat entire sequence 3 times.

Happy Hump Day! Get it done!