Hearty Turkey Chili in the Crock Pot

We haven’t done a recipe here in a while! I think it’s time. It was super cold here a week or 2 ago. Of course, back to 70s by the time I get around to making turkey chili. Oh well. I know it’s still cold in a lot of other places so y’all can enjoy this hearty, warm meal!

Crockpot Turkey Chili

Hearty Turkey Chili in the Crock Pot - www.girlmeetsfitness.net

 

What to do:

  • Dig out your crock pot and spray with cooking spray.
  • Cook 1-1.5 lbs lean ground turkey in a large pan and dump into crock pot.**
  • Cook 1 chopped green pepper and half a chopped yellow onion in the pan until they start getting burny bits on them, then dump in with turkey.
  • Dump 2 cans (15oz) of fire roasted diced tomatoes in.
  • Add in 1 can black beans and 1 can red kidney beans, both rinsed.
  • Pour in 1 packet of chili seasoning on top and. I used McCormick’s Organic Mild Chili seasoning. It was ok.
  • Add whatever other spices you want. I put in some extra cumin and garlic because, yum.
  • Pour in 1/2ish cup water or broth until the chili is as thick or thin as you like it!

Now, cook on high for 4 hours. Or low for 6. When it’s time to eat, scoop into bowls and top with shredded cheese and a dollop of plain Greek yogurt to make it all creamy. Serve with crackers or cornbread.

Enjoy your turkey chili!

**Can also be make in a big pot/dutch oven if you want to be around to stir and watch it. We had to leave the house this night so the crock pot was the dinner saver!

Fit Friday Circuit Workout!

Hey, Fit Friends! Happy Fit Friday! If you’re part of the free Facebook Fit Friends group then you’ve been following along with our January challenge. It’s Friday, TGIF! Time for a new workout. This week is a slightly modified FitCamp workout that I love and have been doing the last couple weeks. It will get your heart rate up, sweat pouring, and muscles burning. It’s a keeper.

Fit Friday Circuit Workout! - www.girlmeetsfitness.net

Fit Friday Circuit Workout:

Complete 4 rounds of this workout! After each round rest for 1-2 minutes. Don’t wait too long but make sure you catch your breath and grab some water between. Spiderman Planks and Bicycle Crunches can be done at 10 or 20 total, or per side depending on your level. Also, Lunge Kicks should be done 10 on one side, then 10 on the other. Feet Circles, 10 circles in each direction.

If you have questions on any of this leave a comment or join the Fit Friends group on Facebook and we will discuss it there!

Remember, before starting a workout make sure you warm up with some dynamic movements (no static/holding it still stretches) Move around, get that heart rate up while warming up the muscles!

 

 

Top 6 Ways You Burn Calories

     There is no secret to losing weight. You have to be in a calorie deficit which means burn more calories than you take in. I know you’ve heard that before. This doesn’t necessarily mean cutting back to a severe low calorie diet. It just means choosing the lower calorie food options that are also high in nutrients and density. This includes foods are are whole and unprocessed. You’ll get the biggest return health wise eating these foods vs spending your calories on ’empty’ processed foods that have little to no nutritional value.

Talking food and calories is not the point of this post… today we’re talking about the ways that you BURN those calories! There are 6 main ways that your body burns calories to help you lose.

6 ways to burn calories - www.girlmeetsfitness.net

6 Ways to burn:

  1. RMR is your resting metabolic rate – This is the energy your body uses just to LIVE. This accounts for the largest amount of calories burned at 60-75% of your total daily burn. The amount you burn is related to muscle. If you have more muscle, you have a higher RMR.
  2. Weight training. Training with weights increases RMR calories burned as well as post workout calories burned. Weight training burns about 7-9 cal per min. 
  3. Cardio training. Doing cardio exercises is one of the best way to burn calories. Calories burned during cardio training varies due to your workout intensity, duration, and how often you train. Steady  state cardio should be done for about 45 minutes at a moderate intensity, or 20-30 minutes at a higher intensity. 
  4. EPOC (Excess post-exercise oxygen consumption). This post workout calorie burn can last 12-24 hours after your workout. It’s also known as the “After Burn Effect”. Raising your exercise intensity raises your EPOC. HIIT workouts and strength training provide the highest EPOC.
  5. Thermic Effect of Food (TEF) – This is the energy your body burns digesting food. It accounts for about 10% of energy burned. More lean protein in your diet can slightly increase TEF which is why a higher protein diet may promote more weight loss. More protein in your diet protect muscle and keeps you fuller longer. Replacing 1 serving of fats or carbs a day with protein can help.
  6. Non Exercise Activity Thermogenesis (NEAT) – This is all of your activity outside of workouts. This includes standing, sitting, talking, sitting, working, gardening… all of your extra movements during the day. Move more through out the day, burn more. 

So, now that you know the ways your body burns you can tweak each one to give you the max calorie burn possible!

Make sure you check out the FitCamps tab up top! February will be a special JumpStart Your Year FitCamp! Focusing on HIIT workouts to get that burn started!

 



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