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A retelling of my life in DC and all the stupid ass sh!t I get myself into...

Let the Good Cheese Roll pt. 5

OMG... Everyone gained weight this week. Not one or two, everyone!!

Weeks 4 & 5 have passed and I'm certain you are all eager to see what the standings are. Well, rest assured that they are posted below for your viewing. But first, I want to take a minute to point out that we are at the 5 week mark. This is about the time your body has adjusted to all the effort you have been putting into your diet and fitness routines and your results have plateaued which makes you feel like you aren't making progress. This isn't the case. Your body has become more fit and more capable of burning the calories that you have taken in. It has adjusted to your routine. It's time to switch it up!! If you've been spending 15 minutes a day on the treadmill, then it's time to switch over to the stair-master or bike. It's time to adjust the intensity, variety, or even incorporate strength training into your work out. If you have been eating the exact same breakfast, then it's time for a change.
I am personally guilty of the monotonous food/routine, and the results of this week have shown for me. I invite everyone to take a walk on the sunny days we've been seeing to the cafeteria and back for lunch instead of jumping in your car for a burger from BK or Mickey D's. In the evenings, instead of being stuck in the mess that we call our commute home, try hitting the gym. By the time you drive home at 7pm, the commute will be a breeze! Let's all keep up the hard work, try something new this week and the scale will show you the difference next Thursday!

Did you know...
*That getting enough sleep could be an issue for you? Be sure you are getting enough sleep. Getting the right amount of sleep for your body will allow time for your muscles to recover from exercise. This will ensure that you can come to your next exercise session with enough energy and at full strength to take on a challenging workout.
*You should check your nutrition. The more active you are, the more calories your body may need - it needs calories to burn fat and to build muscle, you may need to eat more frequently, stick to healthier meals and light snacks.
*That dropping sets can help you break the plateau? This sadistic principle will shock your body like you never thought possible. Unlike pyramiding (adding more weight to each following set), instead of adding more weight, decrease the poundage as you go along, while maintaining the same reps. Start your exercise the same as always (8-12 reps), but as soon as you are done, reduce the amount of weight and quickly perform another set. Continue doing so until you can't execute a set, even with the smallest amount of weight.

Healthy Recipe of the Week
Vegetarian Chili (courtesy of Cooking Light)

Cooking spray
2 cups chopped onion
3/4 cup chopped red bell pepper
3/4 cup chopped green bell pepper
1 garlic clove, minced
1 tablespoon chili powder
1 teaspoon dried Italian seasoning
1 (16-ounce) can Great Northern beans, rinsed and drained
1 (15-ounce) can tomato sauce
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
5 teaspoons grated Parmesan cheese

Place a Dutch oven coated with cooking spray over medium-high heat until hot. Add onion and peppers, and sauté 10 minutes or until tender. Add garlic; sauté 30 seconds. Add chili powder and next 6 ingredients (chili powder through tomatoes); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Ladle into soup bowls; sprinkle with cheese.

5 servings (serving size: 1 1/2-cups chili and 1 teaspoon cheese)

Nutritional Information
CALORIES 281(7% from fat); FAT 2.1g (sat 0.6g,mono 0.3g,poly 0.7g); PROTEIN 17g; CHOLESTEROL 1mg; CALCIUM 155mg; SODIUM 948mg; FIBER 9.5g; IRON 5.8mg; CARBOHYDRATE 53.2g

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posted by Cptn S.A. Ho @ 4:04 PM,


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