Healthy eating. Healthy living. Healthy outlooks. Oly-lifts. Powerlifting.
Catching Elephant is a theme by Andy Taylor
Spicy Thai Basil Turkey “Muffins”
This recipe is super fast, simple and delicious. It is great for preparing meals for later in the week and easy for on-the-go.
- 3lbs extra lean ground turkey
- 1/2 medium onion
- 2 cloves garlic
- 1 stalk celery
- 2 tsp fresh ginger
- 2 Thai chili peppers
- basil (5-8 leaves, depending on preference)
- 1 egg white
- juice of 1/2 lime
- salt and pepper to taste
Preheat oven to 400 degrees. In a food processor, combine onion, garlic, ginger, chili peppers and basil and mince. Combine with turkey, lime juice, egg white, salt and pepper and mix thoroughly. Spray a 12-well muffin pan with nonstick spray and divide turkey mixture evenly. Bake for 30 minutes.
Makes 12 “muffins”.
Nutritional Information for 1 muffin.
Calories: 135 Protein: 27g Fat: 1.6g Carbohydrates: 1.3g
If only this was true.
(Source: thespartanwarrior)
(Source: mal-lfc)
(Source: lkweightloss)
Hi, there is a very common misconception amongst females that lifting weights will cause you to bulk. The reality, however, is quite the opposite. Firstly, women do not make enough testosterone to facilitate muscle mass bulking comparable to that of a man’s. The women who you see in bodybuilding competitions who do look bulky get that way from YEARS and YEARS of heavy weight training and/or steroids. The only way you can really achieve that look you are going for is to lift weights.
Lifting weights will help you gain lean muscle mass (which occurs fairly slowly in women). The more lean muscle mass you have, the more calories you burn at rest so while you are gaining muscle you will also make your body more efficient at burning fat. That in combination with a moderate cardio schedule (I personally recommend doing HIIT workouts) and clean and healthy eating will allow you to achieve that look.
The great thing about muscle, is that it takes up less volume than fat. So, for example, a 125lb female who has I higher body fat percentage will appear “larger” than a 125lb female who has a lower body fat percentage and more muscle mass.
From my personal experience, I can tell you that you should not be afraid to go ahead and start weight training. I do a combination of traditional split weight training, powerlifting and Olympic weightlifting and I’m 104lbs and a size 0. I got to this by sticking to a consistent weight training regime, eating very clean and healthy, and adding in some cardio (though not a lot) when I want to lean out a bit more (and also for cardiovascular health). I have been training consistently with heavy weights for months and I wish I could bulk up faster, but it’s simply not possible for females to do so naturally. I can also say that in terms of appearance, I have found much more benefits with heavy weightlifting compared to a primarily cardio-based workout regime.
There are several ways you can approach weightlifting. For beginners, I recommend doing a program that consists of 3 (non-consecutive) days a week of full body exercises. Try that for 1-2 months, and as you get more experienced and learn about proper form etc, you can start to change or add things into your program. Nia Shanks (you can Google her) offers a great sample workout plan you can get via email that is basically what I just described.
I hope that answered your question. Best of luck and don’t shy away from the weights section. :) The key to training is be consistent, lift as heavy as you can while keeping proper form, and eat well to fuel your body.
Don’t strive to look like someone else. Strive to be the best woman you can be.
Ha! Exactly.
