Do anywhere Plyometric workout

Ever had one of those days where you seemingly blink and the day is half-gone? You make plans, and find that other obligations get in the way? Sometimes I admit, it’s hard to make time for the gym… but that doesn’t mean you can’t fit in a exercise at home! You can literally do this workout just about anywhere.. home, dorm room, park, track…

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Depending on your current fitness level, you may need to make some adjustments. If you are a beginner, cut the number of reps in half and complete the circuit 3 times. For those at a higher fitness level, consider cutting rest time down to a minute and completing the circuit 5 times (or more if you can!)

Remember to warm up and use proper form to avoid injury! If you don’t know how to do any of these exercises, check out bodybuilding.com’s exercise database. You could also use Youtubeto find a variety of “how-to” videos. (Though I cannot vouch for the accuracy of their demonstrations).

Be safe, have fun.. happy training!

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SHAVED BRUSSELS SPROUTS AND POMEGRANATE SALAD WITH LEMON BALSAMIC VINAIGRETTE

 

brussels-sprouts-pomegranate-salad(h1).jpgWe love Brussels sprouts in our household and apparently so do many of the readers of this little food blog since my Roasted Brussels Sprouts with Balsamic-Maple Vinaigrette gets crazy popular this time of the year!

My other recipe using Brussels sprouts and butternut squash is proving to be a hit this season as well. It’s probably because Brussels sprouts are in season; they’re abundant near the end of September thru to February.

Tip #1: Does size matter? (aka how do you choose Brussels sprouts?)

Well, it depends. For all Brussels sprouts, it is best to pick the ones that are bright green, compact in appearance, and firm when you squeeze them. My preference is to pick the smaller sprouts since they tend to be sweeter and more flavourful while the larger ones are more cabbage-y and bitter in flavour.

Tip #2: How do you shave (thinly slice) Brussels sprouts? I’ve got three ways to prepare these little green vegetables.

For all methods, it’s important to rinse the veggies, cut off the dry stem of each sprout and remove the bruised, loose leaves before slicing them up.

  • Hardest: Use a sharp knife. This one requires the most amount of care and time. Slice each Brussels sprouts in half before finely slicing up the sprouts. Using a knife may not create the fine texture that can be created using the other methods.
  • Medium: Use a mandoline. Using a mandoline creates a nice uniform cut and is faster than a knife (unless you’ve got the skills!). Watch out for your fingers though as the blades on the mandoline are sharp.
  • Easiest: Use a food processor. This is what I used. It’s by far the fastest and easiest method. Plus your fingers are safe. Using the slice attachment, simply whiz the Brussels sprouts through the machine and you’ve got shaved/shredded Brussels sprouts in a couple minutes.

What else is in this salad?

Delicious, seasonal pomegranate arils (seeds) and sliced Gala apples. Not only does it add a nice fresh, sweetness to the salad, but a lovely red colour that contrasts with the green of the sprouts for those holiday colours! In addition, it adds a nice crunch to the salad as well.

Speaking of crunchiness, there are sliced almonds, which also adds a nice nutty flavour. Slivered almonds would be great in this salad too or other nuts such as pine nuts or toasted pumpkin seeds would be wonderful. A finely diced shallot gives the salad a nice onion/garlic flavour that’s mild and sweet, but with a little bite.

Since I put cheese in everything that I can, this salad uses a creamy, soft goat cheese. I like to crumble the soft cheese into the salad and mix it well with the other ingredients as the mild saltiness and flavour of the goat cheese goes well with everything in the salad.

Finally, a basic lemon-balsamic dressing is used to give the salad a bright citrus flavour that compliments the other ingredients.

SHAVED BRUSSELS SPROUTS AND POMEGRANATE SALAD WITH LEMON BALSAMIC VINAIGRETTE

Active Time: 15 minutes

Total Time: 15 minutes

Servings: 6-8 as a side dish

Calories per Serving: 317

INGREDIENTS

For the salad:

  • 1 lb (6 cups) Brussels sprouts, ends trimmed, bruised outer leaves removed, and thinly sliced (*see first Note)
  • 2 apples (2 ½ cups), thinly sliced
  • 1½ cup pomegranate arils
  • 5 oz. soft goat cheese, crumbled
  • ¾ cup sliced almonds
  • 1 (⅓ cup) shallot, finely diced

For the vinaigrette:

  • ½ cup extra virgin olive oil
  • ¼ fresh lemon juice
  • 2 tbsp balsamic vinegar
  • 1 garlic clove, minced
  • Salt and pepper, to taste

INSTRUCTIONS

  1. In a small bowl, whisk together the vinaigrette ingredients until well combined. Taste and adjust the dressing to your preference. Set aside.
  2. In the large bowl, assemble the salad by combining all the salad ingredients together. Drizzle the desired amount of vinaigrette on top and toss to combine. Serve immediately.

NOTES

  • I used a food processor with slicing disc to quickly slice the brussels sprouts. You can also use a mandoline or a sharp knife to make shaved Brussels sprouts, but it will take a little longer.
  • I used Gala apples in this recipe. Substitute with any apple of your choice if you like.
  • If you are planning to have leftovers, keep the salad separate from the vinaigrette and cover both in the refrigerator for up to 2 days. Re-whisk the vinaigrette and drizzle just before serving.
  • Store remaining dressing in an airtight container in the refrigerator for up to one week.
  • Nutritional calories represent one serving with eight servings total.
  • Nutritional values are estimated based on the ingredients used by the author; your ingredients may differ

Recipe Credit Yay for Food!

Honey Glazed Chicken Kabobs!

A simple marinade transforms ordinary boneless, skinless chicken into these splendid Honey Glazed Chicken Kabobs! Hello, barbecue season!!

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Marinating Chicken

Marinating chicken infuses flavor deep into the meat along with tenderizing. Beware, when marinating shrimp or chicken, as you can over-marinate, making your protein mushy. Six hours or even overnight should be fine for these kabobs. Feel free to shake up what you skewer in addition to the chicken. The hubby would prefer no pineapple, but I was happy to eat his share!

Honey Glazed Chicken Kabobs
Prep time
30 mins
Cook time
15 mins
Total time
45 mins
An easy, flavorful recipe for grilled chicken kabobs! Adapted from All-Recipes.
Author: Liz
Recipe type: Entree, Chicken
Cuisine: American
Serves: 6-8 servings
Ingredients
  • ¼ cup vegetable oil
  • ⅓ cup honey
  • ⅓ cup soy sauce
  • ¼ teaspoon freshly ground black pepper
  • 6 skinless, boneless chicken breasts, cut into 1½ inch pieces cubes
  • 2 cloves garlic, minced
  • 6 skinless, boneless chicken breasts, cut into 1½ inch pieces cubes (about 2½ pounds)
  • 1 yellow onion, cut into 1½-inch pieces
  • 2 red bell peppers, cut into 1½ inch pieces
  • 1 half pineapple, cored, peeled and cut into 1½-inch chunks

Instructions

  1. In a large liquid measuring cup, whisk together oil, honey, soy sauce, pepper, and garlic. Place the chicken into a gallon ziplock bag and add the marinade. Place in the refrigerator for 4-6 hours, flipping the bag at least once.
  2. When ready to grill, thread the marinated chicken, onions, peppers, and pineapple onto skewers (if using wooden skewers, soak in water for 30 minutes before using so they won’t burn).
  3. Grill until chicken is just cooked though. Serve hot.

Water, H2O, Agua

How much water should you be drinking?
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  • The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
  • Why not make all your beverages water?
Are you getting enough water during the day?
  • Keep track of the amount of water you drink for one day
  • Write it down or use an app like MyFitnessPal
Why is water so amazing when you drink enough? (borrowed from Mangosteen Natural Remedies)
  1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
  2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
  3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
  4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
  5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
  6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
  7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
  8. Less Likely to Get Sick and Feel Healthy:Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system.
  9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
  10. Good Mood: Your body feels very good and that’s why you feel happy.
  11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
Many people around the world would give to have the oppurtunity to drink fresh clean water everyday whenever they want.
Dont like water the spruce it up with lemon limes and cucumbers!

My Basic Workout

Found my old workout Journal from back in 2009 …..This is my basic workout split when I first started out: Got to start somewhere! Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life! www.facebook.com/maguirefirefitness
5-10 minute warm-up on the treadmill
Monday (CHEST)
  • Machine Chest Press 4×12
  • Machine Flyes 4×12
  • Dumbbell Incline Press 4×12
Tuesday (BACK)
  • Hyperextensions 4×12
  • Lat Pulldowns: 4×12
  • Seated Row 4×12
Wednesday (ARMS)
  • Alternating Dumbbell Curls 4×15
  • Machine Tricep Press 4×25
  • Tricep Extensions 4×20
  • Dumbbell Overhead Tricep Extensions 4×20
Thursday (SHOULDERS)
  • Dumbbell Front Raises 4×12
  • Lateral Raise Machine 4×15
  • Machine Shoulder Press 4×15
  • Seated Rows  4×20
Friday (LEGS)
  • Leg Press 4×12
  • Lying Hamstring Curl 4×12
  • Leg Extension 4×12
  • Lunges (dumbbell) 4×20
  • Calf Raises 4×20
  • Stability Ball Hamstring Curls 4×20
(ABS) every other day
  • Roman Chair Leg Raises 4×15
  • Machine Crunch 4×25
  • Russian Twists (w/ medicine ball) 4×25
  • Cable Oblique Twists 4×25
  • Stability Ball Crunches 4×25
  • Leg Raises (w/ stability ball) 5×20
(CARDIO) everyday: 45 minutes on the treadmill or stairmaster (after strength training)
Saturday (FULL BODY or REST DAY)
Sunday (REST DAY)
*please understand this isn’t intended for everyone. Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life!
Follow my FB!

Transformation Tuesday 

 I still got the Greek hips and legs but no more extra love on them! This photo is a 6 year difference!!! I’ve kept the 70 lbs of extra weight I obtained from the 100lb weight gain I had while pregnant off for 6 years!!! How?!? No diet, no pills, etc. Just hard work and putting myself back on a healthy lifestyle & regaining the “I can do this” mentality!!! Eliminating stress of a horrible abusive relationship and loving myself again helped too! I did this while being a single mom going to school full time & working, I made it work!!!! Diets don’t last but a healthy lifestyle does! And this is proof!!! If you want LONGTERM results you need to learn how to live a healthy lifestyle!!!

“SHE DESIGNED A LIFE THAT SHE LOVED.”

 This quote is by far my favorite and everything changed for me when I realized I could do exactly that…design a life that I love. Be the artist to your life masterpiece! 

Most days you will find me in my workout gear helping change lives at my kitchen table while drinking my morning shake usually right after my morning cardio. Or driving around in my car with a crazy kid doing school drop-offs, field trips, watching my child learn how to play ball better than the season before. But, every once in awhile I get to dress up . I get meet so many people moms, students, doctors & help them start to change lives with me. I get to wear some of the BEST “hats” every day and to me, THIS is a life that I LOVE! Follow me and my journey and if your interested you can join in too! Search Maguire Fire Fitness
#shedesignedalifesheloved#startyourlife #momlife #fitfam#fitspo #beyourownboss #momboss #fitness #fitmom #fitspo #happiness  

Femme Fitale Blog Feature

So honored to be featured by Diatta who is the amazing blogger on Femme Fitale. I could not figure out how to attach the link it wouldn’t let me so here is the interview!

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By Diatta
Stephanie Maguire in a bikini Before and After photo #transformationtuesday #weightloss

FFFC: Please introduce yourself to our readers (i.e. your name, occupation, hobbies, etc.).

SM: My name is Stephanie Maguire. I am a 26 year old fit mom to a bubbly six year old boy. I have been in the fitness lifestyle since my teens and took it all the way to college where I graduated with a BS in Exercise Science. My hobbies include running 5k’s, working out, and doing yoga. I also like to paint and sing. I am currently on the verge of starting my own business to help others live a healthy & fit lifestyle, through custom personal training, boot camps and catered individual online fitness & eating plans. I am also training for my first bikini fitness competition.

FFFC: What sparked your weight-loss journey?

SM: I would say I’ve always had a spark in me to be fit. I have always been active and in the gym starting back in the days of my teens. Unfortunately I lost my spark while pregnant with my son where I gained 100 lbs by losing the love I had for myself and not living a healthy lifestyle. While being pregnant (I will not go into much detail) I was in a very bad place in life mentally, emotionally and physically due to a certain individual. And all that stress affected me in many ways, one being in weight. Once I got rid of the negative aspects in my life I was able to refocus on myself and my love for fitness was reignited.

FFFC: What were your beginning and current weight and/or measurements?

SM: Before I got pregnant I was at my smallest of 125 lbs. and 18% body fat. During the 9 month time span I gained 100 lbs and increased by body fat by 34%. I gained a whopping 40 of those pounds in as little as 3 months. I lost the weight in due time and got down to 135 lbs and 20% body fat. After 6 years of having my son I am currently 147 and 22% body fat and on the way to training for my first bikini competition.

I lost the weight little by little after having my son. Fall 2011 my senior year in College I was focused on everything Jonathan, school, work, my health and I even made the school’s dance team, things finally started going right. A couple 4.0’s and Dean’s High List of Honor’s and soon I was graduating which was a huge deal to me! With the support from my family, friends, and work I made it through my last year in college and obtained a degree in something that I loved, Exercise Science. With my knowledge that I gained and the ability to finally balance everything I got down to 135 lbs. and a body fat percentage of 22% in May 2012 the month that I graduated from Huntingdon.

FFFC: How long did it take for your weight-loss transformation from beginning to end?

SM: Honestly it took a while roughly a good year and I am glad it did because I did it the healthy way and have been able to maintain it because I did it that way. I lost the weight little by little after having my son. I was also in school full time so it was hard trying to balance and focus completely on losing weight while taking care of my son. & my studies. Fall 2011 my senior year in College I was focused on everything Jonathan, school, work, my health and I even made the school’s dance team, things finally started going right. A couple 4.0’s and Dean’s High List of Honor’s and soon I was graduating which was a huge deal to me! With the support from my family, friends, and work I made it through my last year in college and obtained a degree in something that I loved, Exercise Science. With my knowledge that I gained and the ability to finally balance everything I got down to 135 lbs. and a body fat percentage of 20% in May 2012. Since then I have maintained being a healthy weigh by living a healthy lifestyle and staying fit.

Stephanie Maguire of Maguire Fire headshot

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FFFC: What physical activities did you do during your journey?

SM: I developed a love for cardio (that’s crazy I know) I really enjoyed my morning runs it was a great way to clear my mind and focus on what I needed to do for the day, week etc. I would also run I some 5k’s here and there for good causes to keep me in the challenge mode. I looked forward to my dates as I would call it with the stair stepper, something about a good sweat. And of course I loved the weights and pushing myself by higher reps or adding more weight.

FFFC: How did your eating habits change?

SM: Luckily with me being a healthy person before my weight loss it wasn’t really a huge adjustment to changing my habits. I just had to decrease my intake and use what I learned about nutrition and actually read the labels and find out what I was putting into my body! I really learned how to listen and watch how body reacted to certain foods (sodium, bad carbs etc.) and slowly decreased those out of my eating habits.

FFFC: What’s typically on your menu for breakfast, lunch and dinner?

SM: Recipes for the following are on my social media pages J

Breakfast-I either have veggie infused egg white mini muffins or protein pancakes

Lunch – 4 oz of a lean meat (chicken/fish) with a salad or veggies

Dinner- Salt free herb crusted Salmon, paired with a sweet potato & asparagus

Stephanie Maguire of Maguire Fire before and after in a bikini #bikini #transformationtuesday #beforeandafter #weightloss #bikinicompetition

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FFFC: What is your favorite fitness activity?

SM: My favorite fitness activity includes anything with my son. He loves to work out with me he even has his own little weights, we love to put on some gloves and practice some kick boxing, and he pushes me when we do burpees and jump squats he makes fitness even more fun, and I am glad I am instilling fitness in his life as a positive thing.

FFFC: What do you do now to maintain your physique?

SM: Oh I get this question so much. Along with making sure I at least get 30 min a day of physical activity and staying consistent with my eating. I honestly think I maintain my physique by giving myself a break and rewarding myself. If I didn’t cheat here and there I would most likely over indulge and get way off track. It’s all about finding a balance and creating a system you can follow daily.

FFFC: How did you develop and sustain the willpower to avoid the bad stuff (i.e. junk food, bad drinks, lack of activity, etc.)?

SM: I avoid the bad stuff by making sure I have a weekly plan of my meals and keeping the bad stuff out of sight. My son has snacks which I would love to devour so I simply keep his snacks in a cabinet/drawer designated specifially for him, I tell myself if I take anything from the cabinet I am stealing from him. I don’t necessarly have a crazy sweet tooth I would rather have salty bad carbs. So I do have one cheat meal a week when I am not prepping for a competition. I honesty think its easier for me to sustain from bad food because I have learned through my education how they can effect you long term healthwise and that’s always in the back of my head. As far as sticking to being active I listen to my body if I feel like Im getting bored I switch it up somehow ( new running route, new type of exercise, new playlist of music etc.) this helps me keep going and not get bored. I also reward my self to keep going by little things like a mani/pedi, a new shirt, etc.

FFFC: What advice do you have for someone starting out on their weight-loss journey but unsure of how to begin?

SM: Baby steps lead to big results, pick something you know that you know you need to eliminate out of your lifestyle and slowly ween yourself from it. Pick one thing to eliminate each week and replace it with something that will help (example: trade the coke for water or ice cream with yogurt) it will add up in time. Be persistent and patient your body wasn’t made in a day, week or a month, it will take time to get it to where you want. Also monitor your progress by how you feel, you won’t see results instantly but your body should feel it. Take progress photos & measurements sometimes that 2-3 lbs doesn’t show until you compare it to something prior.

FFFC: What do you think is the biggest misconception about this journey?

SM: The biggest misconception about this journey is that it’s not a journey. I think so many people think it is a quick process and once you’re done it’s over. The fitness world is now sadly what I call a “fad” it is full of quick weight loss programs, diets and pills to help you lose 10 lbs in 10 days. Those people that fall for that view on weightloss are missing the best part of being the best version of themselves. They don’t get to learn what is best for them individually because they are going by something that is designed for everyone. The journey is amazing if you are patient and the results stay with you ten times longer.

FFFC: Do you have any fitness inspirations? Who are they?

SM: I have several. My son is my first inspiration he inspires me to live a healthy lifestyle to where I know he will grow up learning the fundamentals to live a long healthy life. My second inspiration is my support system those who have followed me on my journey they inspire me to keep going. My fitness inspiration is Amanda Latona. I’ll be honest I didn’t know much about competing or who she as well as others were when I first started my journey. I remember when I first talked about competing and my competition coach told me I had the body (anatomy) to look like her, I went a Googled her & boy did that help push me. Since then I have followed her, and I have fallen in love (yes I said it) with her personality and how she promotes fitness to others. Plus we both have an obsession with anything PB+chocolate combo & some Ben and Jerry’s! Kelsey Byers is another fitness inspiration of mine because she teaches women to love your body and the baby step process of being patient. I have one more inspiration that is Bo Shin, I have yet to meet this Bama Beauty but I love how she promotes being healthy and not give in to the harsh stick figure body world that society has sadly fallen to.

FFFC: How can readers learn more about your transformation online (i.e. blog, Facebook, Tumblr, Twitter, etc.)?

SM: Facebook Page: http://www.facebook.com/maguirefirefitness

Instagram: MaguireFireFitness

Tumblr: smaguirefire

Twitter: @smaguirefire

WordPress: https://maguirefirefitnessnhealth.wordpress.com/

Blogspot: http://smaguirefirefitness.blogspot.com

Stephanie Maguire of Maguire Fire before and after in a bikini #bikini #transformationtuesday #beforeandafter #weightloss #bikinicompetition

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Original Post found at: http://femmefitalefitclub.com/2015/01/featured-fitale-stephanie-maguire/