If you’re interested in fitness and keep up with current fitness trends, I’m sure by now you realize that the old myth of girls “bulking up” if they lift heavy is just that — a myth. Unless you’re lifting for hours a day, or taking testosterone supplements, you’re not going to get big and bulky from lifting weights.
When I was following my own lifting plan, I thought I was going heavy, but now that I’m doing Crossfit, I’m learning what lifting heavy really means! Since I started the Crossfit classes 4 weeks ago, we’ve been working on elements of the Clean and Jerk, which starts with a deadlift. Today’s WOD looked like this:
Stretch & Roll
Skill: Jump Shrug to Hang Clean
10 minutes EMOM (every minute on the minute)
KB snatch (I used a 25 lb plate)
30 double unders (I did 90 regular jump ropes)
Deadlift: 5 sets of 5
I want to talk a bit about the Deadlift. There were 3 girls in class today, so we buddied up on one bar. We started with 95 lbs, which I thought was heavy. My friend Sarah was talking about adding weight, but I really thought 95 would be the most I could do. So, I did 5 reps of 95 lbs and it was pretty hard. Then we added 10 lbs (to make it 105) and I did 5 reps. Once I started gaining confidence, it wasn’t so bad. I added 10 lbs to the bar each set, and maxed out at 135 lbs! I honestly did not think I was capable of that, so I’m pretty pleased with myself this morning! I even think I could have gone a little heavier, so next time we do that, I will start at 105 instead of 95, and go up from there.
Now, let’s talk a bit about food, because that’s the natural progression after workouts, right? I’ve been pretty adventurous in the kitchen lately, so I want to share a couple recipes with you:
Last night, Zach had to work late so I was on my own for dinner. After a pretty decent round of the Pick a Card treadmill workout:
I decided a large bowl of pasta was in my future. I’ve been wanting to make peanut noodles for a while, but I don’t like springing something exotic that I haven’t even tried on Zach, so I thought it would be a good time to try it.
Thai Peanut Noodles with Peas, Carrots and Chicken
Note: I didn’t actually do much measuring while I was making this, so these measurements are guesses. Just taste your peanut sauce as you go to see what you need to add.
1 serving whole wheat noodles of your choice (I used thin spaghetti)
1/2 c. frozen peas and carrots
1 knuckle of fresh ginger, peeled and chopped
2 Tbs natural peanut butter
1 tsp sesame oil
1 Tbs plus more to taste Lite Soy Sauce
1 Tbs plus more to thin hot water
Salt & Pepper to taste
1 boneless, skinless chicken breast
Crushed red pepper (optional)
Put a large pot of water on to boil, adding salt and oil if desired. Boil the noodles according to package directions. Meanwhile, heat the sesame oil over low heat and add ginger (you could also add scallions or onions if desired). Saute until fragrant. Add peas and carrots, and saute about a minute more. Add peanut butter, soy sauce, hot water and salt and pepper, and cook, stirring often, until smooth and thick. If it’s too thick, add a bit more water. Taste the sauce and add more soy sauce, salt or pepper to taste. Toss with spaghetti noodles. Set aside. In the same pan you cooked your peanut sauce, turn the heat up to medium and spray with cooking oil. Salt and pepper both sides of your chicken breast (or use 7-2-1 spice) and cook on each side for about 3-4 minutes, or until cooked through. Slice. Sprinkle your noodles with crushed red pepper if you wish and put the sliced chicken on top. Enjoy!
This turned out to be a really great dinner! Feel free to tweak the ingredients and play with the amounts. Let me know if you try it!
The next recipe I want to share is what I made for breakfast this morning. After Crossfit, I like to have something high in protein to help my muscles repair themselves. I wasn’t feeling like having eggs this morning, and protein pancakes didn’t sound appetizing either. Although, regular old fluffy, buttermilk pancakes did! So, I decided to make a protein-buttermilk-pancake hybrid:
Cream of Wheat Buttermilk High-Protein Pancakes
3 Tbs. Cream of Wheat Cereal
1/4 c. whole-wheat flour
3 Tbs. liquid egg whites
1 whole banana, smashed
1/4 c. almond milk mixed with a splash of apple cider vinegar
Optional: Cinnamon, Pumpkin Pie Spice, chopped nuts, dried or fresh fruit
In a small bowl, smash your banana well. Add the egg whites and smash the banana a bit more. Add cream of wheat and almond milk/vinegar mixture. Stir in whole wheat flour. Add any add ins you wish.
Preheat a griddle or frying pan over medium heat. Spray with cooking oil. Scoop about 1/4 c. of the pancake mixture into the pan and cook until bubbly. Flip and cook until golden. Repeat. Top pancakes with butter and jam or syrup.
This will make 3 large pancakes or 6 smaller ones, so this can be 2 servings or just one. The nutritional information is here:
I ate the whole recipe this morning because I was starving from my workout, but I would cut it in half for a lighter breakfast. Either way, you’re getting 7 grams of protein/serving, which is pretty good, and you’re still getting that yummy, thick, buttermilk pancake flavor! Of course, this recipe isn’t for the carb-o-phobes! If you wanted to cut down on the carbs, you could make them with just the whole wheat flour, but I really enjoy adding in Cream of Wheat to my pancakes.
Question of the Day:
Do you ever experiment in the kitchen?