Food and Fitness: Honey-glazed Chicken Kabobs

At the request of others I am sharing more of my recent workouts.  I am not currently training for anything specific.  My workouts fluctuate according to how I feel, y'all know exactly what I'm talking about...there are days you would spend hours in the gym and days you're utterly exhausted after 5 minutes.  If you're anything like me, you arrive home from the gym completely famished...below I share a delicious summertime meal.

Workout 1:

30 sit ups

30 rows

30 crunches in bridge 

30 bicycle

30 v-ups

30 leg lowers

30 flutter kicks

Lunge clock 1-8 & 10: 10 reps each

100 bosu squats

3 x 20 single leg bosu squats

3 x 20 single leg bosu straight leg deadlifts

3 x 20 split squat

5 x 20 bosu push ups

5 x 10 second handstands 

Workout 2:

10 min stair climb

4 sets 20 leg press 205, 225, 255, 295

4 sets 20 calf raises on leg press 205

3 sets on 24" box: 10 box jumps, 10 single leg explosion from box, 10 double leg jump land single leg on box 

3 x 10 box jumps on to 36” box

5 x 1 minute (20 seconds jump alternating lunges, 20 seconds side to side lunges, 20 seconds jump squats) 30 seconds rest between each set

Smith machine 3 x 10 each leg split squats (first set #25 each side and second/third set #45 each side)

Workout 3:

4 x 400, 4 x 200

Workout 4:

15 minutes on treadmill 3 rounds: (incline @ 15, lunge x 3 minutes at 2.5 mph, walk x 2 minutes at 4 mph)

50 narrow squats 95#

50 plié squats 95#

10 sets x 5 reps jump squats at 95# with 30 seconds rest

Box lunge with 95# 1 x 10, 1 x 25

Good mornings x 10 with 95# (stopped secondary to sunburn location and bar placement)

Squats 3 x 10 at 135#

Straight leg deadlifts 3 x 25 with 25# dumbbells each hand 

Wide leg press 3 x 20 @ 295#

Calf press 3 x 20 @ 205#

100 walking lunges

100 v-sits

Workout 5:

Warm-up

12 x 200s @ 30-32 seconds, walk 200 in between (2-3 minute walking rest)

Workout 6:

Row at level 10 x 10 minutes

5 sets: 20 x 45-90-180 bicep curls, 20 reps triceps cable pull downs at 50#

50 rotator cuff internal/external rotation with 2.5#

4 x 10 rotator cuff internal/external rotation with 5#

Bench press: bar x 20, 5 x 10 at 65#, x 5 at 75#

3 rounds: Hyperextension x 20 reps, reverse fly x 20 with 7.5# dumbbells

Lat pull down 3 x 12 @ 75# 

Seated machine row 3 x 12, 60#, 75#, 90#

100 hanging leg lifts

Alternating unassisted pull-ups and body weighted dips 5 sets x 5 reps

Workout 7:

10 minute warm up on stair climber at level 100

10 x 20 hanging leg raises

4 x 20 single leg bosu squats

4 x 20 single leg straight leg deadlift on bosu

3 x 12 split squats with 20#, 25#, 30# dumbbells

Standing leg press 3 x 20 alternating 3 x 20 standing calf raises on leg press

1-minute front plank

1-minute side plank with hip abduction

2-minute front plank

Workout 8:

1.5 mile run

5 hill repeats

1.5 mile run

Walking lunges

5 rounds: (5 unassisted pull ups, 10 tricep push-ups, 20 air squats)

3 mile run (22 minutes)

Summertime Deliciousness

Consider this my new favorite way to make chicken, honey-glazed!!

Honey-glazed Chicken Kabobs

Ingredients:

• ¼ cup vegetable oil
• 1/3 cup honey
• 1/3 cup soy sauce
• ¼ teaspoon ground black pepper
• 8 skinless, boneless chicken breast halves – cut into 1” cubes
• 2 garlic cloves
• 5 small onions, cut into 2”pieces
• 2 red bell pepper, cut into 2” pieces (I used red, orange, and yellow)

It's a happy meal :) 

1. In a large bowl, whisk together oil, honey, soy sauce, and black pepper.  Reserve a small portion fo the marinade aside to brush over kabobs. 
2. Place chicken, garlic, oinions, and bell peppers into the bowl and marinate for a minimum of 2 hours.
3. Alternate chicken and vegetables when treading onto wood or metal skewers
4. Lightly oil grill grate.  Place skewers onto preheated grill, cook for 12-15 minutes, until chicken juices run clear.
5. Drizzle honey over top the cooked kabobs.

Grilled Pineapple 

Cut a fresh pineapple into thin slices.  Place on grill.  I do not have a specific amount of time to reference for grilling; I cooked each according to its grill marks.

Roasted Green Beans 

Roasted green beans are easily one of my favorite side dishes.  Preheat oven to 400 degrees.  Trim and wash fresh green beans.  Lightly drizzle beans with olive oil, sprinkle with sea salt and ground black pepper, then squeeze half a lemon over the beans.  Toss by hand to make sure each piece is evenly covered.  Place in the oven for 15 minutes.  At 15 minutes use a spatula to move beans around the baking sheet before baking another 5 minutes. Time may vary, keep watch on the beans!