Ultimate Chili

This is my favorite chili. Packed with protein and fiber and low fat its as healthy as it is tasty.

Ingredients
-1 lb lean ground beef
-1 onion, diced
-3 cloves crushed garlic
-2 15 oz cans kidney beans
-2 8 oz cans diced chili ready tomatoes
-2 10.75 oz cans chicken broth
-1/2 tsp salt
-1/2 tsp ground pepper
-1 tsp chili powder
-1/2 tsp cumin
-1/8 tsp cayenne
-1/8 tsp cinnamon
-1 oz dark chocolate

Brown beef in skillet, set aside. Saute onion and garlic in same pan until soft. In a large pot combine the beef, onions and garlic, beans, tomatoes, broth, spices, and chocolate. simmer on low heat for an hour. Makes 6 servings.

Per serving: 311 calories, 26 grams protein, 29g carbohydrates, 10g fat (4g saturated), 7g fiber

Workout of the Week: January 26, 2010

This is an interval cardio workout that I planned out and have been using for the last week. As with all interval training you will be alternating between effort and rest, to obtain a near maximum work level and calorie burn.

Workout of the Week

-Start with a moderate intensity five minute warm up. (I use the Airdyne bike.)

-Run 1 mile at or near your maximum pace. Then rest for half of your mile time.

-Next run up and down a flight of stairs ten times. Preferably holding weights in your hands. Rest for equal the time it took for the stairs then repeat.

-Finish with ten minutes on cardio of your choice. Maintain 75% max heart rate, determine maxHR by subtracting your age from 220.

Workout of the Week: January 17,2009

This is a "metabolic" workout, its basically meant to tax all of your energy systems in order to maximize calorie burn and muscle tone. It also will help save time by providing cardio along with resistance training.

Workout of the Week

Perform a five minute moderate cardio warm up.
Then perform all exercises in a circuit, meaning with no rest between.
Take a ninety second break then repeat.
Do a total of three circuits.

-20 walking lunges (holding weights if you can)
-15 body weight jump squats (squat down, explode up)
-20 push ups (you can do it on your knees if you need to)
-10 bent over row
-10 push press
-20 bicycle crunches
-20 jumping jacks

Motivation

When you start a new fitness plan, especially after a New Year's resolution, it is easy to be motivated. After some time passess, the new wears off, and you have to find a way to motivate yourself OR be like the other folks who magically disappear from the gym in March. Remember everyday that you accomplish a goal, you are a success. Oh, and when you are trying to come up with an excuse not to work out think about this video.

Workout of the Week: January 10, 2010

I thought about making my first post something motivational or inspirational to get you going with your fitness plan. Then, I realized that if you are interested in improving your fitness level then the most beneficial thing I can provide is an effective beginning workout of the week. Welcome to Fit for All.

Workout of the Week

Perform 3 sets of 8-12 repetitions of each exercise.

You should use two dumbbells that are heavy enough to make the last few repetitions challenging.

Rest 45 seconds between sets.

Perform workout 3 times this week with at least one day of rest in between.

1. Squat

Begin with feet shoulder width apart. Squat until thighs are parallel to floor. Be sure to lower your butt back and down, not to allow your knees to move past your toes.

2. Romanian Dead Lift

Hold dumbbells or barbells in front of thighs and with feet shoulder width apart and knees slightly bent. Bend over at your waist, lowering the weight as far as possible without bending your back. Squeeze as you stand to return to the starting position.

3. Push Ups

Move into a push up position. Make sure your body forms a straight line and do not allow hips to raise. Lower yourself until your chest is two inches from the ground. Forcefully push yourself back to the starting position. If a regular push up is too difficult, begin on your knees. If it is too easy, place your feet on an elevated surface.

4. Bent Over Row

Hold dumbbells or barbells in front of thighs and with feet shoulder width apart and knees slightly bent. Bend over at your waist, lowering the weight as far as possible without bending your back. (This is the same as the beginning position for the Romanian Dead Lift.)Pull the weight to your chest while squeezing your shoulder blades together. Lower weights to starting position without moving upper body.

5. Shoulder Press

Stand up straight with your feet shoulder width apart and knees slightly bent. With elbows bent hold dumbbells in each hand at shoulder height. Keep abs tight as you press weights straight up overhead in a controlled manner. Lower weight to shoulder height.

6. Three Way Plank

Get into a push up position, but bend your elbows and rest your weight on your forearms. Keep your body in a straight line. Do not raise or lower your hips. Hold this position as long as possible. Next, rotate on to your side supporting your weight with only one forearm and legs stacked on top of each other. Raise hip from floor and maintain a tight core to keep hip from lowering as you hold the position. Repeat on opposite side.