Warm weather and healthy drink ideas!!‏

Quick Home Workout!
50 Squats
50 pushups
50 situps
50 tricep dips
50 lunges
50 arm curls

Run for 5 min Repeat 3-6x

Awesome Drink Ideas
Vodka and cranberry juice
Gin and lime juice
Dark Run and Coke

Well for the healthy drink... Protein powder, mix in flax seed, banana, yogurt, and peanut butter. Mix up in the blender and your good to go. Sub in instead of chips or candy!

2 awesome bbq recipes!

I hope everyone is having an awesome Canada Day Long Weekend!

I am now 28!!

Feeling younger everyday!

I have two great recipe which I think you would love to have for a bbq~!

Chicken Pasta Salad! and Black Bean and Corn Salad!

Black Bean and Corn Salad

Awesome Summer recipe to go with bbq!

Ingredients:

1/3 cup fresh lime juice
½ cup olive oil
1 clove garlic
1 tsp salt
1/8 tsp ground cayenne pepper
2- 15ounce cans black beans, drained and rinsed
1 ½ cups corn kernels
1 avocado – peeled, pitted and diced
1 red bell pepper, chopped
2 tomatoes, chopped
6 green onions, thinly sliced
½ cup chopped cilantro (optional)


Directions

Place Lime juice, olive oil, garlic, salt, and cayenne pepper in a small container. Cover with a lid and shake until the ingredients are mixed well.

In a salad bowl, combine the beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing and pour it over the salad. Stir salad to coat vegetables and beans with dressing and serve!

Chicken Pasta Salad

Ingredients;

2 cups penne or rotini pasta
2-3 cups of chicken, meat chopped
½ cup diced celery
½ cup diced red bell pepper
3 green onions, thinly sliced
1 med dill pickle, finely chopped
¾ cup mayo
2 tbsp cider vinegar
2tsp honey
1 tbsp Dijon mustard
Splashes of Tabasco Sauce and Worcestershire Sauce
1 tbsp chopped fresh parsley

Directions;

Cook the pasta in a generous amount of boiling water until, just tender.

Drain well, cool in ice-cold water and then drain well again.

Place the pasta in a large bowl

Add the remaining ingredients and toss to combine.

Cover and refrigerate until ready to serve.


Per serving: 300 Calories, 12.8g protein, 10g fat(1.5sat), 17g carbohydrates, 1.5g dietary fibre, 48mg cholesterol, 78mg sodium.




Arran McLellan

Thrusters 101

Watch It!

http://www.viddler.com/explore/ArranMcLellan

Enjoy the sun and remember 6-8 small meals per day!

Don't have time to workout!? Visit www.3MinuteWorkouts.com

Stick to a food plan which has a ton of fruits and veggies and lean meats, such as chicken and turkey.

Use a smaller plate when you eat such as a salad plate to control portion sizes.

Enjoy,

Arran

PS.....Refer me someone who wants to buy or sell a house and I will pay you $500. Ask me for details!

News June 08/11 - Summer Get Fit Tips!

I hope you are enjoying the sunny weather and are looking forward to the upcoming weekend!

Fit Tips!

“Periodizing” your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or “periods” to keep your body working harder, while still giving it adequate rest.

For example, you can alter your strength-training program by adjusting the following variables:

• The number of repetitions per set, or the number of sets of each exercise
  The amount of resistance used
  The rest period between sets, exercises or training sessions
  The order of the exercises, or the types of exercises
  The speed at which you complete each exercise

There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports. The most commonly used program is one that will move you from low resistance and a high number of repetitions to high resistance and a lower number of repetitions.
Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.

Healthy Eating!
Huevos Rancheros Verdes
Serves4
Prep Time30 min.
Total Time30 min.

Huevos rancheros or “ranch eggs” is a classic Mexican dish that is great for a quick dinner. Traditionally, it’s made with a red tomato-based sauce. Here we use tart and tangy green salsa instead. Serve with: brown rice and slices of avocado.
INGREDIENTS
1 1/2 cups very thinly sliced romaine lettuce1 scallion, sliced2 tablespoon chopped fresh cilantro3 teaspoons canola oil, divided2 teaspoons lime juice1/4 teaspoon salt, divided1/4 teaspoon freshly ground pepper, divided1 15-ounce c pinto beans, rinsed1/2 cup prepared green salsa, (see Tip)8 6-inch corn tortillasCanola oil cooking spray3/4 cup shredded sharp Cheddar cheese4 large eggs
COOKING DIRECTIONS
Step 1 Preheat oven to 400°F.

Step 2 Combine lettuce, scallion, cilantro, 1 teaspoon oil, lime juice, 1/8 teaspoon salt and 1/8 teaspoon pepper in a bowl; set aside. Combine beans and salsa in another bowl.

Step 3 Coat both sides of each tortilla with cooking spray. Place tortillas on a large baking sheet in 4 sets of overlapping pairs. (Each pair should overlap by about 3 inches.) Spread about 1/3 cup of the bean mixture on top of each pair of tortillas and sprinkle with 3 tablespoons cheese each. Bake until the beans are hot and the cheese is melted, about 10 minutes.

Step 4 Meanwhile, heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Crack each egg into a small bowl and slip them one at a time into the pan, taking care not to break the yolks. Season the eggs with the remaining 1/8 teaspoon salt and pepper. Reduce heat to medium-low and cook undisturbed for 5 to 7 minutes for soft-set yolks. (For hard-set yolks, cover the pan after 5 minutes and continue cooking until the yolks are cooked through, 4 to 6 minutes more.)

Step 5 To assemble, place an egg on top of each pair of tortillas and top with a generous 1/4 cup of the lettuce mixture.
RECIPE TIPS
Tip: Green salsa (sometimes labeled salsa verde or tomatillo salsa) is made with tomatillos, green chiles and onions. Look for it near other prepared salsa in large supermarkets.


Arran

World Record #2 Down!

It was a tough challenge and I made it through!

8898 stepups in 6hr 15mins!

Calf cramps and throw-up, I know, nice.

Looking forward to #3, next June!

World Record #2

Only 13 days.... Then I go for record #2 - 8hrs of stepups!

I am training steps every second day and I am feeling good. I do have a slight hip flexor injury and I am still training, just being mindful of the hip flexor.

1.5hr of stepups done today! 2250 steps done, 13 days till record!


Train hard....

Arran