Wednesday, February 2, 2011

My February Work Out Plan, Chicken Tikka Masala Recipe, 2.5 miles + back + chest

Thanks, friends! You know I love some goal setting - no lie! I loved hearing about your goals - I think my favorite was Erica's staying healthy for baby with her protein levels and one of Haute Teapot's: 'watch more movies' - AWESOME! So when I talked about goals I mentioned a February Work Out Plan. Basically, me and my co-worker, bestie, workout buddy Stacy are both feeling some weight gain. In further talks - we reflected on how disciplined we were before (i.e. 2009). We had a plan, we stuck to it and we just did it. We lost weight, we felt great, rah rah, and then we got comfortable and didn't feel we needed the rigid plan. Well friends, we're thinking we may have gone from 90 to nothing (or well 30 or so) a bit too quickly and need a bit more structure. Before, it was weekly. Now, i'm trying for monthly. My goal is to follow this calendar, and do the exercises outlined in the other sheets. Each month i'll introduce new ST exercises. I think doing these same exercises each week and increasing weight may be better than switching ST exercises every single week. Thoughts? Any opinions, ideas, etc. are welcome!






So yesterday during lunch, per the plan, I walked 2.5 miles then did the back and chest exercises outlined above! Not bad at all. I did these weights for each exercise, and plan to up it each week as needed/it becomes easier.
  • Reverse Flies - 5-pound dumbbells (15 x3)
  • Pec Deck - 15 pounds (15 x1); 10 pounds (15x2)
  • Seated Row - 30 pounds (15x1); 35 pounds (15x1); 40 pounds (15x1)
  • Chest Press - 15 pounds (15x1); 20 pounds (15x1); 25 pounds (15x1)
  • Lying Barbell - 8-pound dumbbells (15x3)
  • Incline Bench - 8-pound dumbbells (15x3)
And now for another new recipe. This is our new favorite Inidian recipe, which isn't a category on my other blog - but might need to be added as i'm just loving some Indian food!

Chicken Tikka Masala
Recipe adapted from My Bizzy Kitchen
Makes 4 Servings

Nutritional Information: 458 calories, 58 carbs, 8 fat grams and 40 protein grams.


Other than work and my lunchtime workout, yesterday evening was pretty much just spent with the family, watching TV, prepping for book club, and picking up a bit for today when our housekeeper comes - not a bad evening!!

Q: Do you like Indian food? If so, what is your favorite dish and/or recipe?

Q: What do you think about doing the same 'moves' for a month, then switching it up?

22 comments:

Erica said...

aw :) Thank you for the shout out! I think having a plan is a GREAT idea...but may I suggest some variety? I think you would enjoy your workouts more if you switched walking with other forms of cardio? Just my thoughts- I crave variety! The chicken tikka masala looks amazing! I love the touch of green on top (restaurant like ;)).

Q: Do you like Indian food? If so, what is your favorite dish and/or recipe? I've only had it once....bad experience

Q: What do you think about doing the same 'moves' for a month, then switching it up? I think you have to find what you love and add a little spice and variety to it when you can.

Sunny said...

i only tried indian food after reading your blog awhile back and seeing one of your recipes, and yes, i love it!!
i cheat though and buy masala sauce at trader joe's already made and then just add chicken. i will try this recipe though!

Heather (Where's the Beach) said...

I've not eaten a lot of Indian food to be honest. For some reason, it sort of scares me to try to make it. I know that's silly considering some of the things I've tackled. As for the same exercises for a month, I'm a big advocate of changing things up. Maybe weeks 1 and 3 do straight sets then weeks 2 and 4 do super- or tri-sets.

Hope said...

I've never had Indian food before. I've always wanted to try it but I'm not really sure what to order on the menu. I'm not of fan of how curry smells so I would definitely need to order something that didn't have it in there. I want to try Naan bread too!

Nancy said...

Indian food scares me b/c of my tummy issues. :(

As for your "moves".....I think you'll find what works best for you and go from there. :)

Melissa said...

I LOVE Indian food. My favorite recipe that I make is my Butter Chicken. OMG. It will not help you lose weight but it will make you VERY happy. :)

Tyler said...

I'm a Chicken Tikka Masala fan, but haven't ventured much further into the world of Indian food.

I think switching up ST is good! I think a month is plenty of time to add weight as well as not too much time for your body to get used to the exercise.

Petra said...

First of all, I absolutely love Indian food. It´s very popular here in the UK.

To your workouts I think you might get a bit more out of it, mixing things up a bit. E.g. adding lunges or squats to bicep curls, up-rows etc. My PT always says that the leg workout is the most important to burn belly fat.

Also in that way you do have a bit of a cardio with it. You also burn more, if you do it in intervals (maybe 20:10 or 15:15 etc), meaning you go as fast as you can for 20sec rest for 10sec and do that 8times. Heard that that is more effective.

Have fun.

theritts said...

I think the weight training plan for a month is a great idea. Most workout classes (like 24 hr fitness body pump and Pure barre) that I've taken, typically switch routines every month - or quarter.

Stay dry in this nasty weather! I'm amazed that you're still walking so much with your foot pain. You're a rockstar.

Oh and I LOVE the new party buffet! (can you tell I've been reading, but rarely have time to comment?)

Andrea@WellnessNotes said...

LOVE Indian food! Chicken Tikka Masala is one of my favorite Indian dishes. And I love dipping naan in all the yummy sauces... Now I'm getting really hungry...

I think having a plan and switching it up every month sounds good. If you get bored, you can always switch it up after two weeks. If you pay attention, you'll notice when you start "phoning it in." :-)

Biz said...

Thanks for the shout out and glad you guys liked it! I think it just has the best combination of flavors - yum!

I need to add more strength training to my routine - love the cards you posted - I may have to steal them!

One Healthy Apple said...

I am trying to come up with some Feb workout goals as well, besides 3 days of cardio and 3 days of yoga per week.

Good luck on your plan! I used to do the same moves for 4 weeks, then definitely switch it up!

I love Indian food- the spicier the better!

Kacy said...

I LOVE Indian food. My favorite is probably chana masala. Yum.

Genesis said...

so i have to be honest and say i cant eat or be near indian food because the smell reminds me too much of Body Odor. am i a horrible person?! no...thanks :)

Jenn@slim-shoppin said...

I think those goals are awesome!

I'm trying to do the same thing, break it down into smaller chunks and the next thing you know another month has gone by and you can accomplish a lot!

RickGetsFit.ca said...

That chicken dish looks awesome. I love Indian food - I'm going to have to try that one! Cheers, Rick

Gabriela said...

I loooove Indian food. Baigan Bharta is my favorite- eggplant in spicy sauce. Soooo good. And I think it's impossible not to love naan!

Anne Marie said...

I love the plan idea!

I like Indian food, but haven't had it enough to have a favorite dish.

Val said...

I heart Indian food...I love all the unique flavors.

Tina @ Faith Fitness Fun said...

I know I do so much better with a plan. I can't wait to sit down and more fully plan out my workouts for when I'm back to the gym in a couple of weeks. Just need to find the time!!! LOL

Biz said...

Thanks for the shout out and glad you guys liked it! I think it just has the best combination of flavors - yum!

I need to add more strength training to my routine - love the cards you posted - I may have to steal them!

Petra said...

First of all, I absolutely love Indian food. It´s very popular here in the UK.

To your workouts I think you might get a bit more out of it, mixing things up a bit. E.g. adding lunges or squats to bicep curls, up-rows etc. My PT always says that the leg workout is the most important to burn belly fat.

Also in that way you do have a bit of a cardio with it. You also burn more, if you do it in intervals (maybe 20:10 or 15:15 etc), meaning you go as fast as you can for 20sec rest for 10sec and do that 8times. Heard that that is more effective.

Have fun.