Misty Jaymes

Chicken with Garlic and Lemon Zest

(serves 2)

2 6-8 oz. boneless, skinless chicken breasts

Kosher salt and black pepper

2 garlic cloves, chopped

Zest of lemon

Juice of one lemon

1 Tbsp. olive oil

Nonstick cooking spray

1)  On a cutting board, place a chicken breast between two sheets of plastic wrap. Use a mallet or the bottom of a small saute pan to gently pound chicken to 1/2-1/4 inch.  Repeat with second breast.

2)  Season chicken with salt and pepper.  Coat with nonstick cooking spray and place on a grill over high heat.  Grill 2-3 minutes per side.

3)  Remove chicken to a serving plate, and sprinkle with garlic, lemon zest and juice, and olive oil.

Nutritional Facts (per serving):  270 calories, 39 g protein, 1 g carbs, 11 g fat, 0 g sugar, 11 mg sodium

Serve with Veggie Ratatouille:

(serves 2)

1 small eggplant

1 small zucchini

1 small yellow squash

1 small red onion

1 small tomato, halved

1 tbsp. thyme

Juice of one lemon

Kosher salt and cracked black pepper

Nonstick cooking spray or olive oil

1)  Slice eggplant, zucchini, yellow squash and red onion into large slices so they won’t fall through the grill

2)  Lightly coat vegetables wiht nonstick cooking spray or olive oil.  Place on a grill over high heat until they turn a bright color and have dark grill marks.  Remove to a cutting board for five minutes, then dice and combine in a medium bowl.

Okay…so here’s a newsflash – Weightlifting can acutally damage your muslces. Especially following eccentric exercise, which is particularly harsh, because the body responds with inflammation that is similar to an injury.  Swelling can stimulate pain sensory nerves, causing pain feeling like tenderness to debilitating agony.  (I know I’ve been there after an intense leg workout!)  That being said, the “no pain, no gain” theory may actually hold some water.  Research shows that the inflammatory response that causes DOMS is necessary for muscle growth.  Some muscle sorness IS A GOOD THING as long as you don’t miss your next workout because of it.  So when those biceps seem to sore to curl again – pull through it!  And when you can’t imagine running or walking your usual cardio routine after your quads and hammies are too sore to touch and screaming a little, listen quietly for my voice in your head saying, ”Come on, do it! You’ll feel better, heal faster, and be that much stronger!”  Now go kick some DOMS!

The earlier in the morning you begin your workout, the longer you need to warm up.  When you work out during the afternoon or evening, your body has the advantage of having moved all day in a variety of positions.

That isn’t the case in the morning, so to compensate for the minimal amount of movement after sleeping you’ll need a longer warm up session.

Some stretching as well as going through some light movement that imitate your workout are a good start.  If you normally perform one to two warm up sets in the afternoon/evening, double it for the morning.

It used to be believed that delayed onset muscle pain that followed an intense workout was an indicator that the muscle was still in recovery and should be rested until the muscle felt pain free.  But new research has shown that soreness isn’t always proof of damage.  In a recent study, subjects performed negative rep bicep workouts three times in a week.  Results showed that muscle damage did not increase after the first workout, and recovery wasn’t impeded despite the subjects training biceps again even when they were still sore.  So go ahead, push through the pain.  A little tenderness is a good thing!

I see it everyday.  People going head strong into a workout regime, planning out how to obtain their goals, setting up gym time/workout plans; and after a month, they quit.  Why do people fail to reach their goals?  The answer is simple.  A workout needs realistic planning and dedication.  And when their bodies don’t reveal their ripped biceps within 3 weeks, they quit. Results do not come from a half hour twirl around the gym, doing the same workout over and over again.  Results come from pushing beyond what you think is possible; committing to it; and making it part of your life; recovering from lulls or boredom; and simply doing what it takes.  Much like our personal relationships with our friends, spouses, loved ones – a fitness relationship needs the same levels of commitment.

I’ve had new clients approach me with the desire to train 5 days a week right away.  And while that sounds awesome, and I respect their intended dedication, the truth is that starting out like that is setting the scene for failure.  The key is being completely realistic about how much time you really have.  Pre and post workout time includes driving time, meal planning and eating time, clean up.  Its not only about the amount of time scheduled for the actual work.  Its also important to plan exactly what you’re going to do during the workout before you ever get to the gym.  (If you have a personal trainer, your trainer will have your workout mapped out before you get there).  This kind of planning will save time, make your workouts more efficient and give you clear goals to achieve.

If you’re new to the fitness scene, I suggest scheduling 2 – 3 days a week of strength training and at least 3 days of cardio.  Your weight training should be anywhere from a 45 minutes to and hour, and your cardio should be anywhere from 35 – 45 minutes. (or 25 minutes if you’re doing high intensity training.)  You can find cardio routines and weight lifting routines in other areas on my site, or email me for a personalized one.   Also, make sure you take at least one day off.  Your body needs to the rest and your muscles need time to repair and rebuild.

If you’re not seeing results or feel like quitting, email me for ideas or talk to someone at your local gym, but stick with it.  Changes will come.  I promise.  Set your goals HIGH.  Don’t be one of those people who just aimlessly push around the easy weights at the gym or stroll on the treadmill slower than I walk through the mall.  Get comfortable being UNcomfortable.  In the uncomfortable is where the real strength is built.  And I know you have it in you!

Asparagus is the perfect vegetable for summer.  Since it contains diuretic properties, it can help you lose the water between your skin and muscles – giving you a leaner look! (which we all want, right!?)

Try this recipe for summer:

Grilled Asparagus with Red Onion and Parmesan Vinaigrette

1 – 2 bunches of asparagus (rinsed and ends trimmed)

1 Tbsp.  olive oil

1/4 red onion, diced

1 Tbsp. red wine vinegar

2 Tbsp.  finely grated Parmesan cheese

1)  Toss asparagus in olive oil and place on grill over high heat.  Turn quickly to prevent burning.  Remove when asparagus turns bright green.

2)  Combine remaining ingredients; mixture should be chunky.

3)  Drizzle vinaigrette on top of asparagus.

4)  Enjoy!!

Nutrition Facts:  136 calories, 3 g protein, 8 g carbs, 10 g fat, 3 g fiber, 3 g suguar

Want a fun, fast and intense workout that also does a thing or two to reducing stress?  Try strapping on some gloves!  Throw a 1-2  cross on the bag and then jump and kick both feet backwards.  When you land, throw another 1-2 punch, quick and hard on the bag, and kick again.  Do this for 1 minute or 50 reps (whichever allows you to focus), and repeat four times.  If either way doesn’t leave you winded, then do it harder or faster, or jump several times between punch sets!  This little routine is fun and powerful and an awesome workout!