Live-Lean

30 Day Slimdown by Jillian Michaels

So there’s this workout program supposedly designed by Jillian Michaels herself which incorporates her 30 Day Shred (30 DS), No More Trouble Zones (NMTZ), and Burn Fat Boost Metabolism (BFBM) workout videos. I’m a decent Jillian fan so naturally I have almost all of her videos (excluding her newest one or two). I’ve been meaning to start this program several times and I always get through like the first week and then something happens and I don’t have time to do it one day because there’s too much homework or Live Lean (www.liveleanmd.com) stuff going on. But today is the day, well actually yesterday is my technical day one but I felt like crap so I’m doing day 1 and 2 today and I modified the program a bit to make it more intense since I’m no beginner and I think for me to see any results I need to intensify it. Now, I also need to add that this wont be my only workouts, I still have stuff for Live Lean and random “I feel like running 5 miles” or whatever days haha. So if you’re looking to see my results from strictly following Jillian’s plan that isn’t going to happen. Sorry Charlie =]

Ok so the plan Jillian made is as follows:

30 Day Slimdown

  1. 30 DS L1
  2. 30 DS L1
  3. NMTZ
  4. 30 DS L1
  5. BFBM
  6. NMTZ
  7. REST
  8. 30 DS L1
  9. 30 DS L2
  10. NMTZ
  11. 30 DS L2
  12. BFBM
  13. NMTZ
  14. REST
  15. 30 DS L1 & NMTZ
  16. 30 DS L2
  17. NMTZ
  18. 30 DS L1&2
  19. NMTZ
  20. BFBM
  21. REST
  22. 30 DS L2&1
  23. NMTZ
  24. BFBM
  25. NMTZ/30 DS L2
  26. REST
  27. NMTZ/30 DS L1
  28. BFBM/NMTZ
  29. 30 DS L2&1
  30. NMTZ

And here is the plan I will be following:

  1. 30 DS L1
  2. 30 DS L2
  3. NMTZ
  4. 30 DS L2
  5. BFBM
  6. NMTZ
  7. REST
  8. 30 DS L2
  9. 30 DS L2
  10. NMTZ
  11. 30 DS L2
  12. BFBM
  13. NMTZ
  14. REST
  15. 30 DS L2& NMTZ
  16. 30 DS L3
  17. NMTZ
  18. 30 DS L2&3
  19. NMTZ
  20. BFBM
  21. REST
  22. 30 DS L3&2
  23. NMTZ
  24. BFBM
  25. NMTZ/30 DS L3
  26. REST
  27. NMTZ/30 DS L2
  28. BFBM/NMTZ
  29. 30 DS L3&2
  30. NMTZ

Wish me luck! I will update periodically with my progress and thoughts on this specific plan. I’ll of course have more specific before and after photos & measurements at the end of this 30 days. If any of you want to try the plan I just want to point out that I assume no liability for injuries caused by this workout so don’t sue me or whatever haha. Also be sure you are using proper form on the exercises, particularly the squats and lunges that Jillian oh so loves to do. You could do some serious damage to your body especially your knees if you aren’t making sure to keep your knee from going over your ankle while doing these exercises.

Have a great day! =]

xo Megan

Chipotle Chicken Tacos

For chicken:

2 Tbs extra virgin olive oil

1 green bell pepper, diced

1 lb boneless skinless chicken breast, diced in bite size pieces

1 tsp cumin

pinch of garlic powder

1 chipotle pepper diced

1 tsp adobo sauce

 

Shells:

1-package yellow corn tortillas

2-4 Tbs extra virgin olive oil

 

Toppings:

1 large tomato, diced

1 avocado, diced

Fresh baby spinach

Plain Greek yogurt (in place of sour cream)

Adobo sauce

Freshly squeezed limejuice

Fresh cilantro

 

 

*Note: The chipotle peppers come in a can labeled “Chipotles in adobo” these cans will contain both the chipotle pepper and the adobo sauce you will need. You will have a lot left over, put in Ziploc bags because they freeze very well.

 

 

1.    In a skillet on low heat, sauté 2 Tbs olive oil and bell pepper for 5 minutes.

2.    Add chicken to skillet as well as cumin, garlic powder, chipotle pepper, and adobo sauce. Be sure to mix together well. Raise to med heat.

3.    Cook until chicken is thoroughly cooked, 8-12 minutes depending on the size of your skillet and chicken pieces.

4.    As the chicken is cooking, turn the oven to the broil setting. Be sure to leave your oven cracked open when the broiler is on!

5.    Lay 5-6 tortillas (or however many will fit) flat on a cookie sheet and brush on a bit of olive oil to each. After each tortilla is lightly coated on one side, place pan in oven for about 2 minutes.

6.    Pull the pan out and carefully fold the tortillas in half. Replace pan to oven.

7.    After another 1-2 minutes, flip the tortillas. They should be very lightly browned, if left in too long they will begin to burn so be sure to keep an eye on them!

8.    Cook for another 1-2 minutes and then remove from oven and set aside. The tortillas should have formed a nice crunchy shell.

9.    Once chicken is cooked, remove from heat and fill taco shells with chicken.

10. Top with desired toppings and enjoy!

A total body Bane busting workout.

The Dark Knight has to go toe to toe with some big units like Bane and Killer Croc. If he’s going to be able to take these tough guys down he has to be tougher and stronger, from head to toe. That was the basis for todays gym session, a total body Bane busting workout. Unlike Superman, Bat’s is a mere mortal and not gifted with super strength so he’s gotta work it like a freight train.

When i say total body i dont mean an exercise for every muscle group, i mean an exercise that works the total body. Not only do you work the whole package but it builds an athletic body, great for cardio and improves your overall strength, which is a must when going ten rounds with Bane.

So todays session went as follows;

Barbell frontsquat to push press 10k x 12 x 3

In between these sets i had some 9k dumbells and hit 12 reps of 3 sets of hammer curls to work the biceps and keep the heart rate up.

Deadlifts 15k x 12 x 3





This time i performed standard bicep curls on the dumbells between deadlift sets.

Those were the two total body exercises in todays session, i then went on to work the muscle groups individually. 

Incline Dumbell Bench Press 14k x 12 x 3

Lat Pull Downs 45k x 12 x 3

Thrusters 10k x 12 x 3 Hang on, this is another total body, i lied before, oops. 

Lying Dumbell pullover to extensions 6k x 12 x 3

Dumbell bench press 14k x 12 x 3

Baebell row 20k x 12 x3

Its not over there people!! Just like when Bat’s thinks Bane is done for, you still have to have a little left in the tank because you know that guy is gonna get up for one more put down. I always end each routine with a Tabata session, this makes sure your heart rate and metabolism are going to keep pumping for the next few hours. Each exercise flat out for 20 seconds with a 10 second rest then on to the next exercise, 8 exercises in total,4 minutes of full on fun.

Curls with a 9k dumbell.

Incline press ups.

Tricep dips.

Atomic burpee.

The above x 2. 

And thats the kind of training you want to do to take down the likes of Bane. 

Tunes on Tuesday!

Our current favorite workout songs:

1. Party Rock Anthem- LMFAO

2. Give me Everything- Pitbull 

3. On the Floor- J.Lo

4. Won’t Back Down- Eminem & Pink (I don’t think this will ever get of the favorite list, it’s just the motivation you need to push through the end of a workout)

5. Dynamite- Taio Cruz

What are yours?

Pesto Pasta

What you will need for Pesto Sauce:

2 cups of fresh basil leaves

 ½ cup grated parmesan

2 small cloves of garlic

½ tsp of salt 

½ tsp of pepper 

½ cup of extra virgin olive oil

Other Ingredients:

Whole grain pasta of your choice (We prefer Penne!)

1 whole tomato diced 

¼ cup of parmesan if desired for topping

Combine all of the ingredients except for the olive oil in a food processor. Pulse until the ingredients combine and form a thick paste. Keep the processor on and add oil slowly until everything is combined. Set the Pesto sauce to the side. 

Cook the Pasta in a large pot of boiling water, until al dente. Drain the pasta and toss with Pesto sauce. Serve hot. 

Top your pesto pasta with your desired amount of tomatoes and parmesan and enjoy! 

I like to add some grilled chicken breast for some protein as well! You can also do beans if you are a vegetarian =] You can also do a little less olive oil in the sauce if you want, just make sure it is at a good consistency so you can pour over all the pasta! Enjoy, this is delish!!