Tuesday, July 20, 2010

Step, Shoulders. Soup, Sandwiches {edited}

Step & Shoulders
This morning I was determined to get in my workout to beat the heat. My legs are most definitely talking to me after the Part 1 and Part 2 leg workouts. Yikes. Oh, speaking of Part 2, I forgot to include a set of narrow-stance squats (3x10).

Anyway, it's been at least three weeks since I've done a step workout. So this morning I decided to go for Cathe Friedrich's Cardio Fusion. Jason was getting up and getting ready at the same time to go for a bike ride with a friend, so I ended up getting started later than I had hoped. That meant I was only about to do about 45 minutes and didn't get my ab work in. I will readily admit that step aerobics with sore legs is probably not the smartest idea. But, I thought I could crank that out over a run in the humidity. It was a toss up really.

Never fear though, I got it done after work along with shoulders. I was really wanting to lift today. I had planned on splitting out upper body into biceps/triceps/shoulders and back/chest. I decided, instead, to do shoulders and abs today. I may not have time for longer weight work later in the week actually. So, I did supersets today, 3 sets of 8 reps unless otherwise noted:

Arnold press
Upright rows

Lateral raise
Front raise

Rear delt press
Band pulls*

Alternating shoulder press with elbows forward - to failure
Rear delt flyes - 2x10

*For the band pulls you hole a band palms up with elbows tight to sides and pull band open keeping elbows tight. I did 8 single then 3 sets of 7 pulses.

For abs, I did a serious of standing ab work then stability ball work.

Workout Clothing Help
Ok, bit of a rant, I am dire need of some new workout clothes before Cathe's Road Trip next weekend (yikes). I have been liking the Champion brand at Target, but keep ending up with all black - boring. I HATE running shorts. I get sweaty and the stick to me, so I prefer the tighter fitting/spandexy type booty shorts. I don't want to spend a fortune of course. I've looked at Lululemon, Nike.com, Champion.com, and Academy Sports. Almost all of the shorts are the blasted, baggy running shorts. Any suggestions? What's your favorite brand?

Soup and Sandwich
Warning - recipes overload! Tonight I made the soup and sandwich combo I had planned on making last night. Since it's hot, I thought a cold soup would probably be the better option. I made a Cold Creamy Tomato Basil Soup with Grilled Spinach, Tomato & Balsamic Tofu Sandwiches.

Cold Creamy Tomato Basil Soup
1 14.5 oz can no-salt tomatoes with juice (fresh would be best if you have enough)
1 8 oz can no-salt tomato sauce
1 can cannellini beans, rinsed and drained 
1 tbsp minced garlic
Minced shallot
Juice of 1/2 lemon
To taste: sea salt, fresh black pepper, dried basil
Fresh basil (to taste)

Puree all ingredients in blender until smooth.

Grilled Spinach, Tomato & Balsamic Tofu Sandwiches
Whole-wheat sandwich thins
Fresh spinach
Fresh basil
Tomatoes, thinly sliced
1 package extra firm tofu (frozen, thawed, drained)
Sundried tomato balsamic marinade*

Soy Kaas Montery Jack "Cheese"(or other cheese option of choice)
Vegan Spinach & Sundried Tomato Dip

Prepare marinade* and let tofu marinate for approximately 30 minutes. Then pan sear until crisp.

Spread Vegan Spinach & Sundried Tomato Dip on both slices of sandwich rounds. On bottom half, place spinach, basil, and tomatoes, then add the tofu and "cheese." Pan sear both sides until crisp and "cheese" is melted.

*Sundried Tomato & Basil Marinade
Roasted tomato flakes (or sundried tomatoes finely diced)
Balsamic vinegar
White wine (to desired consistency)
Agave nectar
Pinch of salt and black pepper

Combine all ingredients.

I really loved this soup. Jason was sort of "eh" about it though. He had nothing negative to say and no suggestions. So, not sure what that means. But I really enjoyed it and I don't typically like cold soups. I really enjoyed the sandwich too. I liked the balsamic dressing with the tofu. It was slightly juicy. And, you can't go wrong with spinach, basil, and tomatoes as toppings.