Tandoori Chicken Drumsticks

I added a new recipe to Lifterly and thought I’d share it here as well :) Enjoy!

Ingredients

  • 8 chicken drumsticks
  • Marinade
    • 1 cup plain non-fat greek yogurt
    • juice of 3 limes
    • 2 tbsp ground turmeric
    • 1 tbsp ground coriander
    • 1 tbsp cumin seeds
    • 1 tbsp paprika
    • dash of cayenne pepper
    • 3 cloves of garlic, crushed under a knife, then chopped finely
    • 1/2 cup fresh cilantro, chopped
    • 1 tsp salt
  • Garnish
    • 1 onion, sliced into 1/2 inch thick slices
    • sliced lemon, cut into wedges
    • 1/2 cup fresh cilantro, chopped

Method

Mix all the marinade ingredients together in a large bowl until smooth and evenly colored. Throw the drumsticks and the marinade into a large ziplock bag or tupperware container. Shake it up, until the marinade has completely coated all the drumsticks.

Let the drumsticks marinate in the refrigerator anywhere from 2 to 24 hours (I prefer to wait the whole day, but the dish is very good with less marinating as well.)

When you are ready to cook the chicken, heat a gas grill to medium heat & prepare your garnish ingredients.

Remove the chicken legs from the marinade and place them on the grill with at least a half inch of space between them. Also place the onion slices on the grill. Let the chicken legs and onion slices cook for about 15 minutes and then flip them over. Let them cook for another 15 minutes, or until the chicken is charred on the outside and cooked all the way through (The meat will not be pink, juices will run clear, and the inside temperature should be above 165 degrees.)

Remove the legs from the grill and place on a serving dish. Top with lemon wedges, grilled onion slices, and fresh cilantro.

Enjoy!

Introducing LIFTERLY! (…and a selfie)

Hey All, after a VERY exciting weekend at Raw Nationals, I remembered just how absolutely in LOVE with powerlifting I am. I was also reminded of how much I truly miss coaching and being directly involved in the lifting successes of other people.

In light of this, I’ve spent all my free time over the past week designing a plan to open my own Powerlifting and Olympic Weightlifting gym here in Montana, LIFTERLY. Obviously we have a tiny population in Philipsburg, so this isn’t going to be my “real job” by any means. But, I hope to get at least a few people lifting with me, and I have a goal to grow a more connected lifting community here in Montana. I was a little sad to be the only lifter from my state at Raw Nationals :(

I will be running some lifting workshops out of my basement (to start) and offering follow up gym memberships to people interested in continuing their training.

Additionally, I’m offering monthly online lifting and nutrition coaching for anyone interested in getting a bit more structured about their lifting/nutrition.

So yeah… I’m going to avoid blatantly filling my blog with self promotions, but since this is a new venture I thought I would write a post about it. If you know anyone from Montana, or anyone who might be interested in remote coaching, tell them to CHECK ME OUT! :) :) :)

SO EXCITING!!!

Website: http://www.lifter.ly/
Facebook: https://www.facebook.com/pages/Lifterly/266088940105490
Instagram: http://instagram.com/lanazellner

P.S. Progress Pics!!! — Feeling pretty awesome in my body lately 5′-6″ 168# in this picture :)

 

Fire Roasted Tri-Pepper Salad with Chickpeas

I made this salad for dinner tonight because I had three BEAUTIFUL bell peppers sitting in my fridge just waiting to be sliced open. This recipe is a play off of my mother-in-law’s tri-pepper salad that we have for New Years every year. I added chick-peas because… well… CARBS!

Screen Shot 2014-07-23 at 8.02.00 PM

Ingredients: 

  • 1 red bell pepper, quartered with stem & seeds removed.
  • 1 orange bell pepper, same
  • 1 green bell pepper, same
  • 4 cloves of garlic, pealed
  • 1 can of chick-peas, rinsed thoroughly
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • dash of salt
  • 1 tbsp chopped parsley

Method: 

Heat a gas grill to low, and place the the peppers and the garlic cloves on the grates. Close the lid and let them roast for about 15 minutes. Flip everything over and let them roast another 15 minutes. The peppers should be charred on the outside, and softened on the inside. Same with the garlic.

Remove everything from the grill. Chop finely. Toss with all the remaining ingredients and chill for 10-15 minutes or until cool. This salad gets better with age, so feel free to let it sit overnight if you want.

Enjoy!

Raw Nationals 2014 Recap

I’m back! Well, I’ve been back for a couple days but I was EXHAUSTED so I haven’t felt like posting about it.

Anyway… IT WAS AWESOME!!!!

I hit my ultimate goal of going 9/9 and I could not be happier. I will admit, my strength felt a little bit off due to starting my period the day of competition (I don’t know why this keeps happening to me!) and from traveling to Italy a couple days before, so I didn’t get to attempt the weights I thought I would have. But, all said and done, I could NOT be happier with how I performed!! 9/9 – 27 white lights. Meet records on all three lifts and a personal record on the deadlift. Really doesn’t get much better than that for your first national competition :) I can not say “Thank You” enough to Coach Matt Gary for the awesome programming, training, and support, and to Ross Leppala for handling me. I absolutely could not have done this well without the two of them.

 

Weigh In: Weighed in at 75K, putting me at the very bottom of the 84K weight class. Oops…

Squat:

First Attempt: 242# — Good, 3 white lights
Second Attempt: 253# — Good, 3 white lights
Third Attempt: 259# — Good, 3 white lights, Meet PR! 

Bench: 

First Attempt: 110# — Good, 3 white lights
Second Attempt: 115# — Good, 3 white lights
Third Attempt: 121# — Good, 3 white lights, Meet PR! 

Deadlift: 

First Attempt: 275# — Good, 3 white lights
Second Attempt: 297# — Good, 3 white lights
Third Attempt: 308# — Good, 3 white lights, Meet PR, All time PR! 

Outside of the lifting, it was SO MUCH FUN! Not only did I get to see all of my lifting friends from around the country AND meet dozens of amazing new people…. I GOT TO BE TRAPPED IN HOTEL WITH THEM FOR FIVE DAYS! It was pretty much just summer-camp for adults. I loved it. I can’t wait for next year.

I could probably bring myself to tears writing about how amazingly awesome the weekend was. I have never felt so welcomed and connected within a group of people in my life. Meeting my coach, Matt Gary, his wife Sioux-Z, and the rest of Team SSPT was absolutely wonderful and I continued to feel grateful for being on that team the entire weekend. I’m not sure how I finagled being associated with such an amazing group of lifters, but I did, and I am so so so thankful.

I could write 20 pages of “Thank You’s” and another 20 of funny stories, but I’m not going to do that. I am gonna post a couple pictures and a video of my lifting… and then…probably write another blog post about the awesome food I made for dinner tonight ;)

G’nigh Y’all :)

Feeling Grateful

Am I really leaving in 2 days? So crazy. Feels like yesterday that I was flying out to Alaska!

I am so incredibly pumped to compete though. I can’t wait to get to Denver and see all my friends and teammates. Looking forward to cheering them on for a couple days before I take the platform on Sunday.

I got my game plan from my coach today, I spent some time talking about goals and attempts with my friend/teammate Ross (who is handling me during competition), I did my last light lifting session, I packed up my lifting gear…. and I am ready to go!

It’s pretty crazy to think that when I moved to Montana in December I had no plans to compete this year. After moving, I was pretty damn confused about my training, kinda scared to be working out alone in my basement, and very nervous about if I would be seeing any gains at all without my awesome lifting partners in Brooklyn. Since then however, I feel I’ve really focused up and made some great improvements to my training style (though I obviously miss all my lifting friends from Brooklyn, a lot). Lonely or not though things have been great since moving into my basement and joining team SSPT… I’ve added 35 pounds to my total, I’ve made dozens of awesome friends across the country, and am getting ready for my second competition this year! Training by myself has actually got me soooooo much more consistent and focused in my training. I am loving it all, and more than anything I am loving working with my coach, Matt Gary. He’s an absolutely awesome guy and puts such an amazing positive vibe out about everything. There is no stress about anything and he’s always ready to see the positive in any situation, and willing to talk me through any worries or concerns I have (and trust me I have had MANY… injuries, first time competing in years, traveling alone for competitions… etc.) He is just wonderful and never makes me feel any less important than one of his rockstar lifters. Since I’ve been working with him, I’m not stressed about my lifting, I’m not worried about my programming… I’m just working hard, and having FUN! Plus, I’m seeing great progress! I really can’t speak highly enough about him, team SSPT, and everything that they do for me.

So happy to be lifting as a part of their team this weekend :)

Anyway, I may or may not post again before I compete but I will definitely let ya’ll know how it goes!

 

Lentil Soup — Vegan, Vegetarian, Paleo(ish), Clean… you name it, it’s good!

Last night, for unknown reasons, my body decided it was totally DONE with having food in it and launched into hours of awesome non-stop vomiting (fun…). I was pretty sure I was going to die, shaking in my sweaty cold skin, hugging the toilette like it was my long lost lover. I have no idea what I ate, or who’s awful germs got into my system during all those plane trips recently… but it wasn’t fun!

I’m happy that part is over, but today has been pretty fricken miserable trying to recover from it all. I am running on little to no sleep, I’m dehydrated as hell, and I have absolutely no nutrients in my body. It feels crummy. I actually had to leave work early so that I could get some sleep.

I’ve got a competition in 5 days and I can’t be going in like this! I just want to eat ALL THE FOOD so that I can feel normal again but… my belly is sensitive and it doesn’t want to let me. So, lentil soup was sounding pretty good today! Lots of veggies, fiber, protein, and nutrients. Plus it’s pretty easy on the belly, and able to be eaten niiiice and slow.

This is probably one of the best soups I have ever made. It’s totally from scratch, and I absolutely love it. I might be making it a very regular part of my life from here on out.

Ingredients:
  • 1 cup dried lentils, rinsed
  • 1 vidalia onion, chopped
  • 4 cloves garlic, thinly sliced
  • 1 large carrot, chopped
  • 1 large stalk of celery, chopped
  • 1 tsp rosemary, finely chopped
  • 1 tsp thyme leaves
  • 1 tsp salt
  • 3 tbsp olive oil
  • 8 cups water
Method:

In a large pot, heat the olive oil to medium. Throw in all the vegetables and spices and sauté for 10-15 minutes, stirring constantly as the onions and garlic brown (this part smells AMAZING).

Turn the heat to med-low, add the dry lentils and salt to the pot, and sauté everything another 5 minutes — letting the veggies and lentils roast and brown in any remaining oil.

Add the water to the pot. Turn the heat to high and bring to a boil. Reduce heat to low, cover, and simmer, stirring occasionally, until the lentils and carrots have softened completely.

Serve hot, Eat up!

Home from Italy!! Ready for Nationals!!! (7 days)

Heyoooo so, life got nuts again. After my mom left, I thought it was time to calm down and snuggle up with Jeff for some relaxing stress free times before nationals, but I was wrong.

My boss called me Monday and said “I need you in Italy by tomorrow night for a meeting” so…that’s what happened. I jumped on the first plane out of Missoula, and I made my way to Italy. It was a LOT of flying.

The trip was great, but it was hectic, and being surrounded by the most amazing home made pastas and charcuterie ever (in addition to lots of stress) did not help me cut weight at all.

That said…. I did get to hang out in Verona, Italy for a few days, so that was absolutely awesome and I won’t complain about being lucky enough to have that be an accidental/unexpected part of my life! So beautiful!

Plus… I got a new tattoo while I was there! A little mandala flower with an eyeball in the middle. On my right wrist :) I love it.

Weight Cut

I returned to Missoula late Friday night and decided to re-schedule my flights to Denver so that I can compete in the 84K weight class (or whatever it is… something like 25# heavier than I am haha!). Yes, I COULD cut down to 72Kilos (it’s only 4 pounds after all) but I’m pretty sure there is no way in hell I would perform well and it just doesn’t sound fun right now. I just want to go lift and not be all stressed out about that. The thought of focusing on cutting weight after the past two months of traveling and running around like a mad woman is just too much for me. I want to just go, lift some heavy shit, and enjoy myself. And that’s what I am planning to do!

So yeah… BIG AND STRONG! HELL YES! I am actually SUPER psyched to not be cutting and even though I will likely be the weakest girl in my weight class, I am so happy to be there. I will feel GOOD on the platform! That is super important to me right now. Plus, I can eat icecream if I want before competing! Hell yes.

Diet

Oh yeah also…. when I got back from Italy, I found that my husband has turned vegan on me! #whichisfuckinginsane!!! This was a VERY big surprise to me, but a very interesting one as well. He explained his new dietary goals as “Vegan, plus organic locally farmed meats every once in a while”… which is actually an AWESOME sounding diet if you ask me. I have been eating this way with him since returning form Italy and we’ve been enjoying the HUGE amount of fruits and vegetables required to live on vegetables alone. It feels great honestly and I’m looking forward to experimenting with this for a while. Finding good proteins will be a fun game. I’ll probably be eating a bit more meat than he will since I’m training (and he’s injured so he can’t). But, I really like eating an inordinate amount of veggies every day, and I also like the idea of not eating a bunch of bullshit meat. Either way, it should be fun! Lots of smoothies, green juices, and fruity oatmeal :) Nommmmm.

Training

Training has been great! Mostly resting up for Nationals really, but I did push my bench a bit today for my final volume session and I nailed a 127# single FIVE TIMES. I feel pretty great about that as it is a 7# PR and hitting it so many times means it is not a fluke! Looking forward to hitting that at the meet, and maybe if things are going well, 60K (holy moly). I can feel myself finally closing in on the 135# benchpress after all these years. I honestly didn’t think I would ever be able to bench as much as I am lately, it has been a huge struggle. But I am SO HAPPY to be where I am (even if it’s embarrassingly light compared to other lifters my size)

Squats were good today too. I hit 92% for singles without my belt. This is my last heavy squat day before the meet (and a beltless PR!).

Sorry for the long confusing rambling post. I’m just trying to get all these feels and thinks out of my head and into my blog as quickly as possible! I will try to post more often before the competition :)

18 Days – Fuck Your Bikini Body

Training:

DEADLIFT DAY MOTHA FUCKAAAA

Today’s training session was great. Squats, bench, and deadlifts…. but most importantly… deadlifts :) Worked up to some heavy singles and they felt good!

Squat: Worked up to 4×3@87K (192#) light day, all was fine.

Bench: Worked up to 5×3@47K(101#) Easy breezyyyy

Deadlifts: Worked up to 4×1@130K(286#) These felt great :) This was a couple kilos over myrecommended weight but my coach said I could do shit like that if I am feeling good. So I did!

On a side note, I’ve started using the hashtag #fuckyourbikinibody on instagram. I am just sick of everyone talking about their fucking abs (or their need/desire for them). Seriously, who gives a fuck. Feel free to join in on the fun — it’s for strong women who don’t give a fuck about abs (or really any women who don’t give a fuck about abs). There are more important things in the world.

On that note… DIET AND WEIGHT CUT!

Food Log: 

Breakfast: 


2 eggs
butter
1 piece toast
tomatoes, onions, cilantro

Snack/Pre-lifting:
1/2 cup cottage cheese
1/2 cup apple sauce
1 banana

Lunch/Post-lifting:
1 cod fillet
1 cup asparagus

Snack:
1/2 cup cottage cheese

Dinner:
2 tilapia fillets
tomatoes, onions, cilantro
edamame

Today’s Drawing: 

More work on the warrior woman

19 Days

Today was rest day, so nothing to talk about really. Honestly, today may have been the most boring day of my life. Just worked (with no urgency), and drew a little… I am so ready for Jeff to get home from Seattle, I miss our normal life. It’s been like a month since we’ve just been normal, both home, without guests in the house. SO ready for normal again.

I did a tarot card reading this morning. It was cool…Past & present cards were nailed how I’ve been feeling about life/training lately. Overly introverted & heady tendencies pushed into a plan, hard work, and action… should lead to being the queen of my hobbies!

Diet was good today, I feel pretty happy with it and think if I can stick with it and can rock the water cut I’ll be able to get down to 158 by nationals.

164# this morning.

Breakfast:
2 eggs in butter
1 tomato
cilantro

Snack:
1 cup cottage cheese

Lunch:
1 pork chop
1/2 cup apple sauce

Snack:
1 cup cottage cheese

Dinner:
1 pork chop
1 cup edamama
1 apple

Snack:
Tomatoes with salt (YUM!)

Today’s Drawing: 

Put in some work on this red headed warrior woman. I like it a lot so far and am looking forward to working on it more tomorrow.

20 Days til Nationals

Training: 

Bench: 8×2@48K (107#) Easy breezy
Feeling suuuuper tired from waking up at 5:30am to take my mom to the airport so I skipped accessory work today. Gonna get back on that boat next week. So happy to have life back to normal :)

1 mile walk

Food Log:

Breakfast:
2 eggs
1/2 slice sourdough toast
butter

Snack:
handful of black licorice
1 cup kiefer

Lunch:
1 pork chop
1 apple

Dinner
1 pork chop
1/2 cup (dry) barley
1/2 cup apple sauce

Today’s Drawing: