Tuesday, October 29, 2013

Efficient Exercise: Week 19

One on One Recap:


One area that I know I need to work on is my lower body/leg strength.  After years of codling my body due to a hip issue, I'm not as strong as I should/could be and my balance isn't great.  

Matthew is working hard to remedy this.  My one on one workout was a leg day this week.  

There were four exercises in this workout. I was so tired at the end of the workout, I had a hard time remembering the order or how we went back and forth between them, but I think you'll get the point if I just list them.  The first exercise was the hip press.


Thursday, October 24, 2013

Sweet 'n' Smoky Deviled Eggs from Make Ahead Paleo

Smoked paprika is one of my favorite spices.  When I saw Tammy Credicott's recipe for Sweet 'n' Smoky Deviled Eggs in her new cookbook, Make Ahead Paleo, I had to give these a try.  They are in the "On the Go" chapter of the book.  The picture of these eggs in the book looks so pretty.  Spoilers, but I learned something about this cookbook by making this recipe that might be helpful to everyone. 

I boiled the eggs the day before I assembled the recipe using my electric egg cooker.  It's quick, easy, and always gives me perfect boiled eggs.   I had an ice bath ready for them when they were done.  

Tuesday, October 22, 2013

Efficient Exercise: Week 18

One on One:  Where's your head?  

Over the past few weeks, my fat loss has stalled.  Matthew and I have talked about my doing some low load cardio to help get me out of this plateau.  It's an odd place to be as I know I'm getting stronger.  I can feel the change in my body and how I hold myself, but no real outward vanity change is happening (my clothes aren't getting looser).  His preference would be that I go on a walk.  It sounds easy, but I'm not a walker and it doesn't really fit with my schedule as I wont go walking by myself in the dark. 



I have a spin bike at home, so he suggested spin, but keep my heart rate in the 110 range.  He said I could do it 3-4 times a week for about 40 minutes.  The morning of this workout, I did this for 20 minutes and my rear end could not take it anymore.  I've not given up yet, but I can say the monotony, even with a television to watch, will  not make it more likely that I won't do this with regularity.  I can do a DVD workout on the bike just fine but it will take my heart rate higher than Matthew wants.  

Thursday, October 17, 2013

Sausage Stuffed Portobellos from Make Ahead Paleo

After having an excellent experience with Tammy Credicott's Hunter's Chicken from Make Ahead Paleo, I couldn't wait to try out another recipe from the book.   Her Portobello Stuffed Mushrooms from the Make & Freeze chapter looked great in the book, but would they taste great in my kitchen?  Let's see!

I gathered my ingredients.  The recipe calls for Worcestershire Sauce.  I used my easy substitute of equal measures of coconut aminos and fish sauce.  The recipe also gives you the option of using all Italian sausage or half sausage half ground beef.  I with with the half and half option.

Tuesday, October 15, 2013

Efficient Exercise Week 17

Just when I think I'm doing good, Matthew shakes things up.

One on One Workout Recap: How coachable are you?


Matthew wrote out the workout on the board and we got right to work with the blast strap knee tuck.  

Friday, October 11, 2013

Paleo Lunches & Breakfasts on the Go by Diana Rodgers & Giveaway!

I was so excited to receive a review copy of Diana Rodgers' new book, Paleo Lunches & Breakfasts on the Go.  After spending some time going through this beautiful book, I picked out some recipes to put it to the Paleo Review test.

Wednesday, October 9, 2013

Efficient Exercise Week 16: Battle Stations!

One on One:  Truth in Exercise


This weeks' one on one workout  at Efficient Exercise started with some body weight exercises.  20 walking lunges and then 50 squats.  I was really proud of myself for making it through 50 squats  in a row.  The music helped.  Matthew knows how to get me going - he put the Muse channel on the internet radio.  The first song that played was Cave.  It has a good driving beat to it. 

The first mini circuit had two exercises, the ARx Leg Press and a new exercise for me, the Tru-Squat machine.  For the ARx Leg Press, Matthew had me do 3 continuous reps without rest between.  This warms your legs up pretty quickly.  In a group workout a few weeks ago, Matthew included an exercise called a tru squat where you'd hold a weight plate with your legs anchored/counter balanced by a device.  The Tru-Squat machine gives you the same moment but the machine holds your back straight and forces you directly down.  No leaning forward.  

I had watched Matthew try this machine out a few days before as it was new to him.  He loaded it up with weight and made it look super simple.  While the movement may be simple, this is not easy.  This exercise would be my "tru" challenge for the day.  

The Tru-Squat machine.

Monday, October 7, 2013

Lamb Tzatziki Gyros from Paleo Lunches & Breakfasts on the Go

I love gyros, but I've rarely found gluten free ones in restaurants.  When I saw that Diana Rodgers had a gyro recipe in her new book Paleo Lunches & Breakfasts on the Go, I knew I had to try them out.  

Again, here you're getting two recipes reviews for one:  the gyros and the tzatziki sauce.  

There are two phases of preparation for this recipe.  The night before I wanted to eat the gyros, I started by making the lamb loaf and paleo mayonnaise for the Tzatziki sauce.  

Friday, October 4, 2013

White Chicken Chili from Make Ahead Paleo

The minute I saw the recipe for White Chicken Chilli from Tammy Credicott's Make Ahead Paleo, I knew I had to try it.  A kicked up chicken soup with homemade broth prepared in a slow cooker: could this recipe sound any better?  

One morning I gathered the ingredients before work, and started loading the slow cooker.  


I put my homemade chicken broth in the microwave to defrost, put a saute pan on the stovetop to heat with some coconut oil, and chopped up the onion and jalapeƱo.  When the pan was hot, I added the chopped vegetables and minced the garlic directly into the pan.  

Wednesday, October 2, 2013

Efficient Exercise: Week 15

I returned form the Save Your Bacon weekend a little body and mind tired, but ready to get back in the gym.  Matthew was doing a workout when I got there.  I love watching the trainers train.  It give you and idea of the focus and intensity you need to put into these exercises.  When our appointed workout time arrived, he pulled out a marker and writes what we were going to do up on the board. 

One on One Recap:  "After 6, it's easy."



For those who doing read "Efficient Exercise" short hand, it was a ladder workout doing 10 reps down to 1 of three exercises:  the hip press, X-Ccentric Pulldown, and the bench press.  He said we were doing this for time, so no dilly dallying.