Emma-- Work Out Wednesday

photo credit: Irwin-Scott via photopin cc

 I love Emma Smith.  That woman endured so many problems and struggled in so many ways.  She faced her problems with faith and stamina.  And just when things calmed down again, she was put back into the refiners' fire.

In honor of Emma, I can Max Out my workout.  Then Max it out Again for good measure.



Emma
For each exercise, complete repetitions until muscle fatigue/failure inhibits good form-- This is Maxing Out.  Take 30-60 seconds to recover by doing a cardiovascular exercise like jumping jacks, high knees or running in place.  Complete each exercise.  Repeat the process to exhaust and BURN the muscles.

• Push Ups
• Side Plank (each side)
• Wall Sit
• Alternating Side Planks (Push Up In Between)
• Crunches on a Ball
• Burpees
• Low Plank

THE BIG DAY

Tomorrow is it!  You're chance to join me in a Teeny Tiny Triathlon.  Are you ready to give it a tri?

Here are the details:

Meet at the A.F. Fitness Center at 6:30 by the bike racks near the front door.  Adrienne and I will be there to help you get your stuff organized and ready to go.

You will park your bike in a bike stall.  Adrienne will hang out near the bikes to make sure they are safe while we swim.

You will place your biking gear (shoes, socks, helmet, shorts, shirt, etc.) near your bike.

You will place your running gear (visor, different shoes if desired,) in grocery bag, and place it in the running gear tote.  Adrienne will transport it to the running transition site... (Barratt LDS Building)

You will bring an extra bag for your wet things to go in (towel, goggles, swim cap) and place it near your bike.

We will enter the fitness center with our swimsuits on and towels in hand.  We will swim, towel dry and head out to Transition one near the bike racks where we will throw on some shorts and a shirt (or you can bike in a swimsuit if you are cool like that).  We'll strap on our helmets and head out on the bike.

While we are biking, Adrienne will bring our things over to the Barratt LDS Building where we will finish our ride.

At the Barratt Building, we'll park our bikes at the bike rack.  My husband, Bill, will be the designated volunteer to keep thieves at bay.  We'll take off our helmets, change shoes if needed, chug some water and head out on the run.

The run will finish back at the Barratt LDS Building, where you will collect your belongings, trash and equipment; do a happy dance; pat your fellow triathletes on the back; and celebrate your accomplishment.

CAN'T WAIT!!!!   Below is a Gear Check List and a Course Non-Map-- be familiar with it in case you are separated from the group.

Gear Check
Swim Gear
$4 entry fee (if not a Fitness Center Member)
Swim Suit (on your body)  (I wear a sports bra under the suit...)
Goggles
Swim Cap
Towel
Plastic Bag (to put wet things in)

Bike Gear
Bike
Helmet
Shoes
Shorts
Shirt
Sun Glasses
Water Bottle

Running Gear (in a labeled plastic bag)
Shoes (if you need to change them)
Visor/Hat
Sun Glasses
Water Bottle

Course NON-Map
Swim: 150 meters at the AFFC -- that is 1 1/2 laps on the long lanes. (We'll be sharing the pool with other swimmers --swim on the right side of the lane to allow for passing)
Transition 1: Walk carefully off of the pool deck, through the building to the trusty bike racks, add a layer of clothing, and hop on your bike.  Adrienne will bring your stuff to the finish.
Bike:  Leave the Fitness Center heading north toward the cemetery-- being sure to ride on the right side of the road.  Turn right onto 600 North.  Stop at the stop sign.  Signal a left turn.  Wait for traffic to allow a safe left turn.  Turn left onto 100 East.  Obeying all traffic laws, bike north into Highland.  Turn right onto 11000 North (Timpanogos Highway/ Highland Highway).  Bike east to 4800 West (North County BVLD/ Lone Peak HS Road).  Turn Right onto 4800 West.  Obeying all traffic laws, bike south past the LDS Temple into American Fork.  Turn Right onto 300 North.  Bike 2 blocks to 900 East.  Signal a left turn.  Wait for traffic to allow a safe left turn.  Turn onto 900 East.  Arrive at the Barratt LDS Chapel.
Transition 2:  Leave your bike with the trusty volunteer, Bill (my husband).  Hydrate/Nourish with the things you provided.
Running Like Motion:  Leave the church heading north.  (Be safe.  Look for cars! Stay on the left side of the road/sidewalk)  Move in a running like motion to 300 North.  Turn left onto 300 North.  Run/Walk west to 700 East.  Turn left onto 700 East.  Relish the down hill portion of the run.  Continue to Main Street/50 South.  Turn left onto Main/50.  Run (or are you walking by now) to 900 East.  Turn left onto 900 East.  You are on the home stretch now.  Only 3 blocks left.  Make it back to the church with a smile on your face 'cause YOU ARE AWESOME!
Awards:  Great big sweaty hugs from Erica and the other TRI- athletes.  Feel free to provide your own trophy, finisher's medals, or sweet finish line snacks.  I'll have a cooler of water or Gatorade.

Easy Tomato Soup

This recipe uses that Basic Soup Mix.  Again, I am loving that I know what is in my food when I am eating it!  And it takes just as much effort to make this as to open a can and heat up some soup.

Easy Tomato Soup
1/3 cup basic soup mix
1 1/4 cup tomato sauce
Basil, dash
Pepper, dash

Combine the mix with water.  Cook and stir over medium heat until thickened.  Add tomato sauce, and a dash of basil and pepper.  Heat through.  Serve and enjoy.

Eve- Wednesday Workout

For my daily study, I am reading about the women in the Bible.  And I thought, why not name our workouts in honor of these fantastic women.

Eve-- You may know her story, but do you know that she was 230 years old when she gave birth to Seth?  What a tough cookie!  In honor of Eve's toughness, I can do 100 burpees!

Eve- 100 of each exercise
Burpees
Bicep curl into a Triceps kick back.  (Hold a squat)
Sit ups (The real deal.  Relax that neck.  Elbows behind the ears.)
Lat- Rows

Cream Soup Mix

This mix has become a staple in my kitchen.  Not only can I control what goes into this mix, I now know what is going into my casseroles, soups, and skillet dinners.  Loving it!

This has been floating around for years, but, being Erica, I have made a couple changes.  I swapped out half of the corn starch for flour.  Now it thickens more quickly and doesn't separate if I bake it in a casserole in the oven.  Happy Cooking!

Basic Soup Mix
2 cups powdered non-fat dry milk
1/2 cup corn starch
1/4 cup flour
1/c cup instant chicken bouillon*
2 Tablespoons dried onion flakes
2 teaspoons Italian Seasoning

Combine all ingredients in a container.  Mix well.  Equal to 9 cans of cream soup.

How to Use Soup Mix
To substitute for 1 can of condensed cream soup (before you add the liquid to the stuff in the can)

Combine 1/3 cup dry mix with 1 1/4 cup COLD water (cold helps reduce/eliminate clumping)
Cook and stir over medium heat until thickened.  Add thickened soup to any recipe as you would a can of cream soup.

*be sure to read your bouillon label so you know what is in it.  Can be omitted if desired.

Chicken Cordon Bleu Casserole

YUMMM.  I love the flavor combination of ham, swiss and a little mustard.  Wrap it up in a piece of deep fried chicken, and most people would say it is heavenly.  Except for the calories, the effort of frying, and assembling the darn thing.  What can save the day?  Why, the casserole can.

I have seen my fair share of casseroles intended to mix the flavors of the Cordon Bleu, but they didn't quite do it justice. Or they introduced fiendish additives, like boxed stuffing to the party.  Not my style.  But this recipe rocks the palate!  It has the breaded chicken texture with the creamy sauce and melted ham and Swiss.  And it bakes in 30 minutes-- plenty of time to whip up a salad or mashed potatoes to go with it.  You could even double it, assemble,  then freeze half  before cooking!!!!

Chicken Cordon Bleu Casserole
2-3 chicken breasts, cut into chunks
1 egg
1/4 cup milk
2/3 cup bread crumbs
1 Tbsp oil
4 oz Swiss cheese, cubed
4 oz ham, cubed
1 Tbsp Dijon mustard
1 can condensed cream of chicken soup*
1 cup milk

Whisk together the egg and 1/2 cup milk. Dip chunks of chicken in egg mixture, then into bread crumbs, coating well. Brown in a little oil until golden.

Place chunks in a 9x13 baking dish, add cubes of Swiss cheese and small pieces of ham. Mix cream of chicken soup with 1 cup of milk and Dijon mustard; mix well and pour over all. Bake about 30 minutes at 350° or until tender and bubbly.


Not loving the junk in the condensed cream soup?  Check out this Cream Soup recipe. 

Can you believe I forgot to snap a picture of this baby !?!  Who Am I?!?

"More Fit For The Kingdom"

photo credit: CliffMuller via photopin cc

I am getting stoked for a new school year.  All those bouquets of freshly sharpened pencils inspire me to buckle down and get back to work,-- working out-- same thing,  right?  With the beginning of the school year we are breaking out a a new exercise time, a new fall line up of exercise classes, and a new theme/mission statement to inspire us to greatness this next year.

The new time...  9:15-10:15  This should give those mom's with school aged kids enough time to get them out the door ready to learn before rushing of to sweat.

The new class line up will rock your mind and body!  We'll be doing a Cross Fit inspired workout Mondays, Zumba Tuesday & Thursdays, Turbo on Wednesdays, and Last Chance for Fridays.  Check out the AF East Exercise Page for a full description of each class.
  
Erica's Exercise Mission Statement for 2013-2014 comes from the beloved hymn "More Holiness Give Me."  The third verse of the hymn is a plea for purity, freedom from the stains of sin, and strength to endure and overcome the challenges of life. These and other qualities make us "fit for the kingdom" of God and able to be "used" in the service of others.

While these qualities are spiritual in nature, each has a physical analog.  Purity of body and nutrition; freedom from the addictions to food, chemicals and stimulants that limit the body and spirit; physical, mental, emotional and spiritual stamina to endure life with joy and contentment.

We can be Physically, Mentally, Emotionally and Spiritually Fit for God's Kingdom and have the capacity to serve with all our heart, might, mind and strength as we seek for purity, freedom, and strength.


This year we will become More Fit For The Kingdom and More Used In His Service by

• providing emotional support and strength to our fellow sisters,
• using the workouts enhance mental stamina and conditioning, &
• increasing our cardiovascular endurance and raw physical power.

  

See You MONDAY!!!

9:15am

Chicken Veronique With Fresh Peaches

Chicken Veronique

Yesterday I was flipping through a cookbook and chanced upon this recipe.  We had all the ingredients and nothing else sounded good, so voila, dinner.  Today I am mourning the lack of leftovers.  This chicken was melt in your mouth moist, full of flavor, and simply DIVINE.  Yes, mom, I liked it!!!!!   I liked it enough to eat what was on my plate!  (Isn't it pathetic how picky I am?  I'll eat a little chicken at a restaurant occasionally.  I eat my own chicken if the application includes other textures and flavors.  I just don't like chicken on it's own.) I liked this CHICKEN!  You HAVE TO TRY THIS!
Don't let the fancy name fool you.  Is isn't a long and hard recipe.

Chicken Veronique with Fresh Peaches
1 cup seedless grapes (I used red)
2 fresh peaches, peeled, sliced into quarters
1/4 cup white wine (I substituted with orange juice)
1 teaspoon sugar
2 Tablespoons flour
1/2 teaspoon paprika
1/4 teaspoon ground ginger
1 teaspoon salt
1/4 teaspoon pepper
3 chicken breasts
1 clove garlic, pressed
3 Tablespoons butter

Combine the grapes, peaches, wine (o.j.), and sugar in a bowl.  Let the flavors meld together at room temperature for 1 hour, or 8 hours in the refrigerator.

Mix the flour, paprika, ginger, salt and pepper in a bag.  Toss chicken in the spices.

Melt the butter in an oven proof skillet.  Brown the chicken and garlic in the skillet.  Remove from heat.  Drain the juice from the fruit and pour over the chicken in the skillet.  Cover.

Bake the chicken, covered, for 12 minutes at 375 or until the chicken is tender and cooked through.  Add the grapes and peaches.  Bake uncovered just until the fruit is heated through, about 3 minutes.  Serve on a bed of Citrus Quinoa

Citrus Quinoa
1 cup quinoa
1 1/2 cups water
1/2 cup orange juice
1 teaspoon orange zest

Rinse quinoa well.  In a pot combine the quinoa with the water, juice and zest.  Bring to a boil.  Cover and reduce heat.  Cook on low for 15 minutes.  Remove from heat.  Allow to sit for a few minutes.  Fluff with a fork and serve.

Get Out And TRI With Me

We all know I geek exercise, triathlons, fitness and such.  My sadness... I haven't had much time or funds for racing.  But I LOVE my triathlons.  So I am doing a Teeny Tiny Tri on August 24 at 8:30 am.  Care to join me?  There will be no timing chips, race clocks, aid stations, traffic monitoring or any of that traditional race stuff. 

There will be 150 meters of swimming in the American Fork Fitness Center (pay for your own entry - $4), 9.5 miles of biking and 1.7 miles of moving in a running like fashion. (All distances are approximate.) 

There are no race rules-- so swim with floaties, fins and a kick board if you feel like it!

No winners medals -- everyone who tri's ROCKS!  You can go as slow as you want or as fast as you want.  You are in control of your TRI.  .

Not Local?  Do a Teeny Tiny Tri of your own and let me know how it goes.  Can't tri with us.  Do it when you can.  Let us know how it goes.

Just get out and TRI

Want to volunteer?  Let me know.

Here's the race course.
Swim: 150 meters at the AFFC -- that is 1 1/2 laps on the long lanes or 3 laps of the short lanes (we'll be sharing the pool with other swimmers --swim on the right side of the lane to allow for passing)
Transition 1: Walk carefully off of the pool deck, through the building to the trusty bike racks (you may want to lock your bike while you swim) and hop on your bike.  We'll have a volunteer bring your stuff to the finish.
Bike:  Leave the Fitness Center heading north toward the cemetery-- being sure to ride on the right side of the road.  Turn right onto 600 North.  Stop at the stop sign.  Signal a left turn.  Wait for traffic to allow a safe left turn.  Turn left onto 100 East.  Obeying all traffic laws, bike north into Highland.  Turn right onto 11000 North (Timpanogos Highway/ Highland Highway).  Bike east to 4800 West (North County BVLD/ Lone Peak HS Road).  Turn Right onto 4800 West.  Obeying all traffic laws, bike south past the LDS Temple into American Fork.  Turn Right onto 300 North.  Bike 2 blocks to 900 East.  Signal a left turn.  Wait for traffic to allow a safe left turn.  Turn onto 900 East.  Arrive at the Barratt LDS Chapel.
Transition 2:  Leave your bike with a trusty volunteer.  Hydrate/Nourish with the things you provided.
Running Like Motion:  Leave the church heading north.  (Be safe.  Look for cars! Stay on the left side of the road/sidewalk)  Move in a running like motion to 300 North.  Turn left onto 300 North.  Run/Walk west to 700 East.  Turn left onto 700 East.  Relish the down hill portion of the run.  Continue to Main Street/50 South.  Turn left onto Main/50.  Run (or are you walking by now) to 900 East.  Turn left onto 900 East.  You are on the home stretch now.  Only 3 blocks left.  Make it back to the church with a smile on your face 'cause YOU ARE AWESOME!
Awards:  Great big sweaty hugs from Erica and the other TRI- athleates.  Feel free to provide your own trophy, finisher's medals, or sweet finish line snacks.  I'll have a cooler of water or gatorade.

Are You In?

Can You Say Summer?

Being the best/worst mom in the universe has dominated my life the past few weeks.  

Here's a Pictoral Recap of Erica's Summer...

Playing at the Pool

Swimming is fun right?

Hitting the Volleyball Around

Pioneer Reenacting

Laundry, Cleaning & More Laundry

Finding a Hidden Collection of Writing Instruments in the CLEAN (hooray) room of a child

The glory of Nature (Hiking)

Relishing time on the Puget Sound

Playing with/in the newest member of the family: VANessa

No Summer would be complete without  FOOD....

(don't fret, recipes will be coming soon)

Asian BBQ Pork

Berries fresh from the garden

Bacon Cheddar Potato Salad

Italian Quinoa Salad