i’m about to hit you with 3 good things in this post.
ready for it?
because it’s the season of everything pumpkin, and because sundays are a usual cook maniac-ness day, i wanted to roll with something different, out of the ordinary but still easy-peazy
i bring to you..
pulled pumpkin crockpot chicken
don’t hack it until you try it, i assure you it’s delicious.
- 2-3lbs boneless, skinless chicken breasts
- 1 15oz can of canned pumpkin
- 2 apples (of your choice!) i used a gala & a granny smith, chopped
- 1/2 cup water
- 2 tsp chili powder
- 1 tsp cinnamon
- 1/8 tsp ground nutmeg
- pinches of salt, cumin & oregano
get out your monstrous and highly underused crockpot, plug it in and turn it on high (or low if you have more time, but it was 1PM by the time my breasts defrosted, so high it was)
into the crockpot goes…everything!
put your chicken breasts (whole breasts because you will shred them later), the can of pumpkin, 1/2 cup water, diced apples & spices into the pot, put the top on and let it do it’s job!
but about 5-6 hours later your breasts should be tender and ready to be pulled. if you’re not ready to shred the breasts, just turn your crockpot on warm and let the juices sit & sim simmah.
when you’re ready, just simply take a fork & pull apart the chicken breasts (it should be SUPER easy because the chicken will be nice and tender and basically pull apart on it’s own)
let the shreaded chicken sit for about 10 more minutes, on warm, in the pot so all the juices can really get into the chicken
bowl it up! we served ours with a big salad, some alexia sweet potato fries & the chicken
i had mine on a big old bed of kale and topped it off with some goat cheese
guys i’m telling you it was FAN-FREAKIN-TASTIC. sweet & savory combined and definitely a win-winnah. everyone in the golean family agreed.
and just because no sunday dinner is complete without dessert, i took my stress to the kitchen and made the eat clean diet chocolate almond cake to finish out the meal
the cake was fabulous!
my substitutions included:
- half whole wheat flour & half coconut flour
- vanilla almond milk instead of buttermilk (because i didn’t have any on hand)
- blueberry flaxseed (ground) instead of regular flaxseed (what i had on hand) but
it was a hit! super moist & delicious, and not to mention healthy!
sunday success? i think so!
now for the pumpin’ iron part.
i’ve had TWO great workouts the past two days
sunday i started off with some elliptical intervals for 30 minutes then went to the weights to do a quick & efficient, hit every upper body muscle at least once kind of workout
sunday-funday full/mixed upper-body
- assisted pull-ups, 5x10 (50-60lbs assisted weight)
- bench presses, 5x 8-10 reps (55-65lbs) alternated with burpee pushups, 5x10
- hang clean & press, 5x10 (40lbs) alternated with weighted suspended ab twists (5x15, 25lb weight)
- v-rope tricep pressdowns, 5x10 (40-50lbs) alternated with tricep dips (5x12, bodyweight)
this morning i had spin on the agenda, i swear i did! i’m a lucky ducky and have off today because the campus i work for is closed for the holiday, so after catching the beginning of the kardashian divorce (ha ha) i hit the hay with the intention for spin.
next thing i know…it’s 6:40 and spin is over in 20 minutes! where am i? laying in bed.
whoopsies! instead i rolled out of bed, and headed to the gym to do my own thang
back & biceps + stairmill HIIT
i went through each circuit really fast, and by fast i mean moving from the exercises in each circuit without rests (or when rests were needed) i saved my rests mainly for in between circuits and loved this style workout!
circuit one: 4 times through
|t-bar rows||35lbs added weight||10 reps|
|lateral pull-downs||65lbs||10 reps|
circuit two: 4 times through
|single arm cable bicep curls||30lbs||8 reps|
|standing lateral press-downs||40lbs||10 reps|
circuit three: 4 times through
|cable reverse flys||15lbs each side||10 reps|
circuit four: 3 times through
|dumbbell bicep curls||20lb dumbbells||10 reps|
|dumbbell bicep curls||10lb dumbbells||15 reps|
|bent over reverse fly||15lb dumbbells||10 reps|
|bent over reverse fly||10lb dumbbells||15 reps|
circuit five: 4 times through
|lower back extension||120lbs||15 reps|
|reverse crunches||bodyweight||20 reps|
delicious! and then i ended the whole shibang with 20 minutes of HIIT on the stair master
WOW. that’s a lot i just threw at you first thing of the week.
i’m off to do some food prep for the week, head into the city to drive jenna back to school & chill out! after all that’s what holidays are for, no?
love to love you <3
cawfee tawk! i’m working on deej’s diary #2 and would love for you to submit some questions for deej and her weight loss/exercise/health journey! you can check out the first post here. have fun!