Tuesday, August 31, 2010

Fast Cooking Turkey patties

I have just finished my turkey patties that I make for the week. They are so easy to make and so handy to bring with you.

I use 2 lbs of ground turkey meat 99% fat free
mix it with 1 1/2 cup of oats
taco spices or any spice you like
1/2 tbs low sodium soy sauce
4 egg whites

Mix it all together and make patties with your hands and fry in your frying pan ( use Pam so they don't stick) or grill them on a non stick grill.
This will give you many meals. I usually make about 10 - 12 patties of this amount of meat. One serving is about 2 patties which will give you about 35 gm of protein and about 15 gm of carbs. You can change the oats to desired carb amount.

Enjoy!!

Tuesday, August 24, 2010

Time for leg day!

Last time we did legs we decided to split them up on two days .We now do quads one day and then hamstrings and calves another day. I really want to work had on my quads to make them freaky.
This is how we trained the quads.

Started off with Leg press. I did 3 - 4 warm up set and slowly went up in weight set by set. I then started doing a working set on 8 plates for 20 reps. Next set I managed 9 plates on each side for 20 reps.The last set ended with 10 plates on each side for 20 reps. I am finally back to heavier weights after the neck injury.
We then moved over to Hack squats. I started warming up for 3 sets. I did my first hard set with 3 plates on each side for 20 reps. 2nd set was 4 plates for 20 reps. I was surprised how easy it was and I put on one more plate for the last set. 5 plates on each side in hack squat, I was very pleased. I did 12 reps which I am really satisfied with.

My legs were burning now but we had one more exercise before we were done. We did alternate leg extension. Working one leg in a time can be good to make sure the both legs get same resistance and work force. We did drop sets with 10-10-10 so in total 30 reps in each set.
After 3 sets my legs were killing me and we were done.
I have been sore now for 3 days and I enjoy every bit of it since I know this will give result of growth in my legs.

Monday, August 23, 2010

Do you feel joint pain or do you suffer from athritis pain?



After my snowboard accident I suffered a lot from my injury in my neck and shoulders. I also had more pain in my knees. This made it hard for me to train to the fullest and I also had a constant pain throughout the day outside the gym. I was recommended by a naprapat and supplement guru to try some different supplements that would help the healing and also make my joint so much smoother.
I am now taking Reparagen by Life Fitness, Cosamin DS and Nordic natural omega fish oil capsules morning and night. It has helped me get back to the gym without feeling the pain and I can also move better. I want to share this with everybody that have problems with their joints , skeleton or have arthritis. There is a way to enjoy life and exercising without pain.

Tuesday, August 10, 2010

My DVD Cinderella story for sale $20 all of August!

My DVD The Cinderella story is featuring me being trained by Dorian Yates himself before my show at The Europa show. It is now for sale all of August for $20 !!! Just send me an email at marika@kagedmuscle.com or go direct to paypal and use my adress marika@kagedmuscle.com for the payment. video

Are you tired of your old training routine in the gym?


Do you feel like you have hit a plateau in the gym??
Here is some different workouts that I been doing to change it up a bit to give muscle growth all year round. I wrote this article for Bodybuilding.com and so many of my clients and people all over the world have tried them and been getting really good results. Try them you too! ;-)


www.bodybuilding.com/fun/5_routines_for_women.htm