Fat burn recipe and 4 minute no excuse workout

Hey everyone -
Here is a terrific recipe for you that Tiff and I had while we were at her sisters in Utah. Very tasty, great for a cold night, and well balanced to keep your fat burning furnace on fire.

And to keep your fitness program moving - a no excuses 4 minute workout. I know you have 4 minutes at home or work. Go and do this one now.

http://www.youtube.com/watch?v=0UhKsX0uubM

Keep your metabolic furnace burning,

Coach Greg
http://www.lefeverwellness.blogspot.com/

P.S. Stay tuned for the 4 minute workout video.

4 minute no-excuses workout:

20 seconds high intensity work
10 seconds rest

Cycle 8 times and get back to your day with a burning metabolism, rise in energy, and sense of accomplishment because you didn't let your busy day affect your workout time. You Rock!

Chair squats - hands at your sides or overhead. Start in standing position and Sit down until backside touches the chair and quickly stand up (driving from your heels). keep your pace fast, but form is priority. knees over toes.

Push-ups - I know you hate these but youve heard me say it too many times...these are excelent for your total upper body strength. Start at your most challenging level and modify down if needed.

Quick feet/ mountain climbers or quick run (depending on space)- get your heart rate up- this is important

Bycicle crunches - (Or uni-cycle if you dare) - good form, same elbow to same knee, keeping your leg extension full and as low as possible. Form is important. get a full shoulder rotation.

Repeat this cycle 2 times for the 4 minute workout and you are on FIRE!

Give it your fullest intensity - you deserve it!

______________________________________________________

Now you must be hungry so check out this excellent recipe...


This chili with beef and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.

Beef (turkey) and Butternut Squash Chili
October 30th, 2007 @ 4:30am
1 lb extra lean ground beef or Turkey breast 1 green bell pepper, chopped 1 medium onion, chopped 2 garlic cloves, minced 1 14 1/2 oz cans canned Mexican style stewed tomatoes 1 16 oz can chili beans 1/2 small butternut squash, peeled and cubed, about 1 1/2 cups 1 cup low sodium beef broth 1 1/2 tsp ground cumin 1 1/2 tsp chili powder 1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan. Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil. Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes. Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.



Nutritional Information
Calories:
234 (22% from fat)
Fat:
6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein:
17g
Carbohydrate:
30g
Fiber:
6.8g
Cholesterol:
21mg
Iron:
2.9mg
Sodium:
642mg
Calcium:
65mg

Bon Apetite!!!

Coach greg