Sweet Potato and Pear Soup (Dairy, Gluten and Grain Free)

This is one of my favourite soup recipes.  I make it all the time and continually get requests for the recipe.  I definitely can't take credit for it, as it is my adaptation of Vegan Sweet Potato and Pear Holiday Soup  by Oh She Glows.  Angela has some excellent vegan recipes on her website, do check it out and definitely try this soup.

Ingredients

• 1 tablespoon olive oil
• 1 diced onion
• 1 teaspoon thyme
• 1 teaspoon paprika
• 1/4 teaspoon cayenne pepper
• 2 diced stalks of celery
• 2 diced carrots
• 2 peeled and diced sweet potatoes
• 2 diced ripe pears
• 3 cups chicken broth or vegetable broth if vegan
• 1/2 cup coconut milk
• 1 juiced lime
• sea salt to taste

Directions

1. In a large pan heat oil and fry onions for 3-5 minutes or until clear.
2. Add thyme, paprika and cayenne.  Heat and stir for 30 seconds.  
3. Add celery, carrots, sweet potatoes, pears and broth.
4. Bring to a boil and the simmer until vegetables are tender.
5. Add coconut milk, lime and salt.  
6. Cook for another 2-3 minutes.
7. Puree soup in a blender or with immersion blender until smooth.  If soup is too thick just add a little water or more coconut milk if you prefer.
8. Enjoy!

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Bikini Contest Prep // THE PLAN

I started working out with my trainer this week and it's been very challenging.  I'm training to enter a fitness bikini contest that is just shy of 15 weeks away- July 5.  This post is a brief overview of the training plan so that you can get started too.  If you want a bikini body this summer, you need to start working on it now!  As the weeks progress, if the plan changes, I'll let you know.  I will also break down the exercises into more specific details in future posts.  

 Jennifer Nicole Lee image via

For now, here's the plan: 

TRAINING PLAN (15 WEEKS OUT)

WORKOUTS

Workout 3 days a week with my trainer (1 hour sessions, hitting all body parts in those 3 sessions).  The workouts consist of plyometrics- also known as "jump training" based on having your muscles exert maximum force in as short a time as possible.  The result is to make you burn calories and fat, seeing body-shaping results sooner as your muscles adapt to more challenging fitness workouts.  We have been doing 3 exercises in quick succession (12-20 reps) followed by a 2-minute rest.  We've been doing 4 rounds of this, so 12 different exercises in all.  This kind of workout really gets your heart pumping and I'm gasping for breath by the end of each set.  But not so much so that I'm getting light headed or going to pass out.  My trainer said in 3 weeks, my conditioning will be greatly improved and these first workouts will seem easy.  I'm trying to remember the specific exercises so I can write about them in more detail later. 

CARDIO 

I do 4- 30 minute cardio sessions per week on my own.  I usually do the treadmill (sprints - 30 seconds on and 30 seconds off at a 8.0 mph or walk at an incline of 21 at 2.1 - 2.5 speed without holding on.)  Or I get on the stair master and alternate between 60-80.

ABS

I do an ab routine right before cardio 4 times a week.  

VITAMINS & SUPPLEMENTS

I take all the same vitamins and supplements I posted about with the addition of glutamine (for muscle recovery).  I haven't bought the glutamine yet, but will soon. 

MEALS 

I haven't had to change my eating at all since I've been on a solid meal plan for the last 7 weeks.  My trainer said that we're going to see how I do with the exercise and cardio first, without changing my diet.  Then, we'll add more cardio and/or adjust my diet as necessary.

Here's what my meals look like now:

7:00 a.m.  Protein pancake (1/2 cup oatmeal w/ 4-5 egg whites w/ 1 tblsp natural peanut butter and 1 tblsp sugar free syrup.  Coffee with vanilla caramel creamer.

9:30 a.m.   Lean protein (appx. 4 oz), 1 cup veggies, 1/3 cup brown rice

12:00 p.m.  Protein shake

3:00 p.m.  Lean protein (appx. 4 oz), 1 cup veggies, 1/3 cup brown rice

6:00 p.m.  Lean protein (appx. 4 oz), 1 cup veggies

8:30 p.m.  Greek yogurt

This is a general guideline.  I still use condiments and seasonings.  Snacks include cashew, apple or celery with natural peanut butter.

(My meals vary week to week, right now I'm eating my Tex Mex but have added brown rice and bell peppers and I also steamed asparagus to eat on the side). 

BIKINI CONTEST GOAL FAT PERCENTAGE = 8-12%

Whoa! That's really low, right?!  My trainer explained that the goal of our training plan is to decrease body fat while increasing muscle mass.  He understands that the "bikini" girls are not supposed to be huge, just fit/athletic-looking with visible abs.  He commented that most people come to him in less good shape than I'm already in, but there is still a lot of work to do. 

I really like his approach though because he advises that the process should be enjoyable and I shouldn't feel miserable or like I'm dying.  He's careful to let me take a break when we're working out when he sees that I need it, but he's still super challenging.  I can tell you I wouldn't workout this hard with plyometrics if I didn't have a trainer.  I do enjoy (for the most part) my meals and eating healthy. Like most people, I have a lot of stresses in my life.  My dad is sick (but healed in Jesus' name), my mom is worried sick, my brother is going through stuff and life can be hard in general.  God, the power of prayer, keeping tight with my family, and working out HARD are my stress relievers.  I am thankful that God made me capable of exercise, that I have the physical ability to do it.  

We will measure my body fat on Friday, so we'll see where I am now.  I am so curious to see what my body will look like as we continue.  

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YOU CAN DO IT, BUT WILL YOU?

What our health and happiness come down are choices.  I make a choice each day to eat healthy, exercise, and respond to life the best way I can as a Christian woman.  I am not perfect, do not claim to be, and my goals in life are about progress and never the “P” for perfection word.  I struggle with things just like you do, have had my share of crap in this journey of life, emotionally and physically, and I have come out the other side learning and growing in a positive direction.

I will always be a work in progress, and we are all that in this life.  I enjoy writing which is why I Blog and what better way to provide motivation than to share me with you.  You will either like me or not, and that is a choice as well.  Reading my Blog gives you a small glimpse of me, although I try to be thorough, it is not the same as developing a close “friend” relationship chatting up a topic of conversation.  As an internet personality, I have had and do get my share of “haters” as the net likes to call them, but also a great number of supporters, but through this process, my goal and intention is to reach out and get people thinking about their health, making CHOICES to change and adapt healthier ways of living, and ultimately a healthy lifestyle. 

I am a trainer and coach who is passionate about helping people, and I do walk the talk of my mission.  I do not accept excuses or reasons why health is not made a priority and that is not called being unreasonable, it is being truthful.  I am not talking about reasons such as an upcoming surgery, injury, or illness that has unfortunately put a person in a position of inability to exercise.  I have suffered that journey and understand the frustrations, and emotions of dealing with such a crisis.  I am addressing the everyday person walking around with so much created busyness that they “think” that they just can’t fit in an hour of exercise at least 3 days per week, or prepare healthy meals. 

YOU CAN DO IT….BUT WILL YOU?  That is the question of the Blog and each of us has a conscience controlled decision to make when it comes to taking care of our health in all aspects.  We choose to exercise, eat healthy, be happy, and let go of pointless drama that is out of our control.  We choose how we spend the precious minutes gifted to each of us daily, and how we respond to the situations of this life.  I motivate YOU with “YOU CAN DO IT” because you can, and this coming from one busy business woman, wife, mother, grandmother, who is basically fifty and experiencing the throws of menopausal symptoms and existing injuries.  There are times that I feel like I can’t do it, and that is the honest truth.  It is in those moments, that I have to dig deep inside me and pull out the strong, and hope that the motivation kicks in mid workout.  YES, I am just like you, but the choice of “WILL YOU” is always mine and yours. 

This is not about comparison of me to you, but a straight up calling you out on the carpet and asking “WILL YOU start a healthy lifestyle?” and if not, WHY?  I will tell you that YOU CAN DO IT, but it will take the action of YOU to make it happen.  If you feel this is coming on strong, then I have accomplished a goal of getting you to think, maybe even creating some feelings that have been stuffed inside yourself too long and it is time to cleanse that body emotionally and physically.  Are you angry, bitter, frustrated, unhappy, and using the “too busy” title or other reasons to not address those things.  If that is the case, time for some internal cleaning of house, and time to get healthy.  YOU CAN DO IT…BUT WILL YOU?

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

Stay Healthy!

Darla

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Extra Lean Ground Turkey Fried Rice

Oh my goodness friends!  I made a meal that I'm in love with and couldn't wait to share it with you. Last week I posted about my pre-made extra lean ground turkey meals.  I ended up adding 1/3 cup of steamed brown rice to get some carbs in and then, to change it up, I decided to make it Asian and fry up an egg and onion in a tiny bit of peanut oil (a "good" fat) and then added in the pre-made meal.  It is so good! 

Here is a pic of the pre-made meals (before I added the steamed brown rice).

To make the meals:

Extra lean ground turkey (I buy 99% lean) - brown it with mushrooms, chopped onion, garlic, about 2 tablespoons of worchestershire sauce, low sodium soy sauce, and Dijon mustard

Steamed chopped veggies (I used zucchini, squash, and carrot)

Steamed brown rice 

In each meal is about 3/4 cup of the meat, 3/4 cup to 1 cup veggies, 1/3 cup of rice.

To make the fried rice version:

Fry up some eggs in a tablespoon of peanut oil along with chopped onion (scallions would be perfect but I didn't have any).  On medium-high heat, add in the rice, turkey mixture, and veggies.  Let the rice get "fried" and keep stirring until it's all heated through.

For one meal, I added one or two eggs- this was for two meals.

Let me know if you try it! 

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Bikini Contest Prep Update: So far I've met with my trainer once and we train again tomorrow (where he'll measure my body composition and give me a meal plan).  I'll be sharing those details with you soon! 

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DIY Homemade Ketchup (Free of High Fructose Corn Syrup)

Ketchup is another popular condiment in this house, especially for my youngest who would like to eat it with a spoon.  Thankfully she enjoys this one just as much as the popular HFCS versions many of us have come to know.  Sometimes you need a little ketchup on those eggs or fries!

 Ingredients

• 1 1/3 cup organic tomato paste
• 3 tablespoons apple cider vinegar
• 5 drops liquid stevia
• 2 teaspoons honey
• 1/2 tablespoon organic molasses
• 1 1/2 teaspoon sea salt
• 1/4 cup minced onion
• 3/4 teaspoon garlic powder
• 1/4 teaspoon all spice
• cayenne pepper to taste
• 1 1/2 cup water

Directions

1. Place all ingredients into a blender and puree until smooth.
2. Store in an airtight container in the fridge.

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Bikini Competition Prep (15 Weeks Out)

I have always wanted to enter one of those fitness bikini competitions, but never have.  My first one will be July 5, 2014!

via

Jamie Eason has been my inspiration because she is short like me and I admired her physique, thinking mine could look similar if I really dedicated myself.

via

I know that to get in that kind of shape, you have to train hard consistently, but equally as important, you have to eat in a very regimented way (5-6 small meals a day with a specific balance of protein, carbs and fat).  I never thought I had the discipline to sustain that kind of lifestyle for any length of time so I let that goal go, and went on with life, but continued working out and tried to stay in shape.  But, back of my mind, I always wished I would have gone for my goal and wondered, "What if?".  

Last year, my cousin began competing in fitness competitions (over age 40!) and she recently visited from California, encouraging me to enter one this year as well.  She helped me get online and find a contest close to home that I could train for.  A "typical" training period is 12 weeks (for those who have done them before), but I chose a competition that is currently 15 weeks away (July 5 to be exact), and I start training with a trainer 3 days a week starting tomorrow- Monday, March 24- and I'll also workout on my own.  My trainer will prepare a meal plan for me.  Since I have been eating really clean and 5 meals a day for the last 7 weeks, I'm more mentally prepared to keep it up through the contest prep time.  We'll see . . . .

15 WEEKS OUT

Here is what I look like now (15 weeks out from the July 5 competition):  As you can see, I have quite a bit of muscle to gain.  I'm 5'1 and weigh about 110 now. 

I'm super excited to see how I can develop my body in this amount of time and I'm happy to be reaching for one of my "bucket list" goals, even if it doesn't make sense to anyone else. This is a perfect time for me to train for this competition because I'm currently staying home and my son is in pre-school part of the day.  I take care of our household, keep up my two blogs (this one and Honey We're Home), and help out my parents, but I'm the kind of person who likes to have lots going on, accomplishing things throughout the day.  

I'll have to figure the training out as we go since my son's school ends in May.  I know that lots of women do this kind of training while working full-time, but I don't know how they do it (especially when they have kids too)!  

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For background, in terms of female fitness competitions there are several divisions in the NPC (National Physique Committee of the USA) and I will be competing in the "bikini" division. 

Bodybuilding- extreme, big, bulky muscles (think women with muscles as big or bigger than men)

Physique- similar to bodybuilding, but toned down a few notches

Fitness- very lean and muscular, but no extreme bulk or veins and requires a 2-minute routine scored for strength, flexibility, and cardio/tempo

Figure- small degree of muscularity with separation, but no visible striations, overall muscle tone with shapely lines, firmness; lean but not excessively ripped. Overall appearance including make-up, suit and skin tone is part of the package. Muscular but still feminine; definitely not as much size as a bodybuilder.

Bikini- very athletic and fit with balance and shape, usually with visible abs

BIKINI DIVISION RULES FOR NPC TEXAS

POSING SUITS: Bikini contest posing suits (two-piece) for am prejudging must be brought to check-in and be approved by the Head Judge. The bottom of the suit should be in good taste – not too low in front and covering 50% of the gluteus area (bring a second suit with a more modest bottom, just in case). Bikini suits should be “off the rack” types. Thong suits are not allowed. Competitors must wear high heels. Jewelry may be worn (think tasteful). 

You should bring a second suit in case there are questions about a suit style or some other mishap occurs. Emphasis is on “tasteful”, remember these are family shows. There are also a variety of different products to temporarily glue your suit to your body. 

HAIR / MAKEUP: While there are no rules on how to wear your hair, just remember that judges cannot judge what they cannot see. Remember to move your hair aside so the judges can see your back development. For makeup, the more finished and feminine you appear, the better your overall presentation. Keep in mind your face and body tan should blend. 

POSES: The bikini swimsuit round will consist of the model walk at center stage – front stance with hand on hip, full turn to a back stance with hand on hip, and return to front stance. No lewd acts are permitted and will result in disqualification. 

SCORING: The scoring for bikini will be done during prejudging in one round –two-piece. Live scoring at the night show consists of front/back turns. 

Judges will be scoring competitors using the following criteria: 1) Balance and Shape; 2) Overall physical appearance including complexion, skin tone, poise and overall presentation.

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I will be tracking my progress here and will share my training regimen and diet as I prepare.  Kinda scared for my first training session tomorrow . . . . . 

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Raw Nutrient Filled Chocolate Coconut Pumpkin Balls (Dairy, Gluten/Grain and Refined Sugar Free)

These simple cookies are fill with some essential nutrients.  Among other nutrients, pumpkin seeds provide magnesium and zinc.  Coconut is paramount in supporting our immune system and can destroy harmful microbes.  Cacao is very high in iron and magnesium. Magnesium is essential in bone growth, blood pressure as well as relieving depression and migraines. Magnesium can also relieve menstrual symptoms, so isn't interesting that women often crave chocolate during their cycle? Raw cocao is one of the highest sources of antioxidants, higher than blueberries and green vegetables.  These took no time to make and the girls loved rolling them into little balls.

Ingredients (makes 10-12)

• 1/3 cup softened coconut oil
• 1/2 cup raw pumpkin seeds
• 1/3 cup raw cocao
• 1/2 cup unpasteurized honey
• 1 cup shredded coconut

Directions

1. In a food processor or blender grind the pumpkin seeds until they resemble the shredded coconut or smaller.
2. Combine all ingredients into a bowl and stir together.
3. Roll into balls and place in a sealed container in the fridge.
4. Let set for 2 hours and keep refrigerated.
5. Enjoy. 

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Operation Get Lean // Week 6 Recap

Hello 6 weeks!  I'm happy to report that I'm still sticking to my "get lean" program and I'm definitely seeing results- which inspires me to continue.  I saw on Pinterest recently a quote that said, "Summer bodies are made in the winter."  Luckily, we still have some time until summer, so might as well start now!  It's a bummer to be uncomfortable in your clothes when it's hot and sticky outside. 

I post progress pictures on my Instagram (@honeywerehome) and use #honeywerehealthy if you want to follow along.  

(This pic was snapped on Sunday, right after my shoulder workout.  If only they always looked so buff!) 

THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks.  I actually held a plank for 5 minutes!!! on Sunday.  (Which goes to show that often our physical ability is greater than our mental limitations.)  Having my stopwatch on my phone helps because I can see how long it's been.  I just felt good and wanted to see how long I could go for.  When I passed 4 minutes, I held on until 5, but it was super hard.  The next 2 planks I could only do 2 minutes each.

I'm also realizing that incorporating 3 planks into the workouts makes for a long workout- (3 planks for at least 3 minutes and 2 minutes rest in between = 15 minutes + 5 min warmup = 20 minutes before I even get to weights).  Now that I'm lifting heavier, I rest at least one minute between sets, so the workouts take longer there too.  And if I'm doing cardio at the end, that can be almost 2 hours at the gym on those days.  So, I may do one plank and then pushups.  Or just add in abs between sets and skip planks all together.  I could easily just do planks at home.  We'll see.

Also, I want to build my booty, so I'm doing squats and kickbacks every couple days (even on non-leg days).

Finally, I find that I really need more rest to recover.  My body is tired!  I'm trying to get at least 8 hours a night but it's hard because I'm a night owl.  My alarm goes off at 6:30 a.m. and those mornings come fast! (Especially last week with the time change.)

Monday - Shoulders, 3 planks (3 min each)

Tuesday - Back & Booty, Cardio (20 minutes on stair master at Level 60)

Wednesday - Bicep/Tricep, 3 planks (3 min each), Cardio- 30 minutes on stair master at Level 60

Thursday - Legs, 3 planks (2 for 3 min- was going on 5 hours of sleep)  Cardio- 15 minutes on treadmill at 3.5 (this isn't really a cardio workout, but more of a way to stretch my legs after lifting heavy leg weights to make me less sore later).

Friday - Off

Saturday - Off 

Sunday - Shoulders & Booty, 3 planks (5 min, 2 min, 2 min)

You can see my specific workouts here:  

BACK

SHOULDERS

BICEP & TRICEP

LEGS & GLUTES 

THE MEALS

I'm still on THIS MEAL PLAN.  *UPDATE:  I'm adding 1/3 cup of carbs (brown rice) to the two earlier meals. 

7:00 a.m.  oatmeal, coffee with creamer, (and 3 egg whites- just started adding that this week

9:30 a.m.  protein shake (lately 1 scoop of protein powder with 8 oz 1% milk)

11:00 p.m.  lean protein and veggies and 1/3 cup of  brown rice

3:00 p.m.  lean protein and veggies and 1/3 cup of  brown rice or greek yogurt 

6:00 p.m. lean protein and veggies 

8:30-9  egg white omelet or greek yogurt 

I snacked on cashews and celery with natural peanut butter.

It's not difficult to prepare the meals since I usually cook in big batches (I find it's actually more time consuming and hard to come up with different meals for each day and then cook that night), but it's hard to be eating every few hours.  The times above are a guide, but if I'm hungry, I eat and if I'm not, I don't.  I'm not "forcing" myself to eat at those times.  I also keep my portions on the smaller size, and I don't eat until I'm stuffed.  I've found that this way of eating has helped keep my energy steady throughout the day.

I hate running low on my food and worrying about quickly having to cook something, so this week I'm prepared!

I use 3-cup Glad containers that I bought at my grocery store, but I found some online at Amazon too.

                                                                           

"Cheat" meals this week included: 

Monday- evening hot cocoa 

Thursday- 2 pieces of pizza

Friday- Starbuck's iced tall 2-pump mocha, no whip.

Saturday- BBQ (2 ribs, loaded baked potato (but they forgot the bacon:( 1/2 cup jalepeno creamed corn.

I also had 2 of these WW ice creams bars this week.  They are really good!

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You can still enter to win a $100 Visa GIFTCARD on my post HERE.

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Back From Travelling and Eating Out

It has been over a week since my last post.  The girls and I took the opportunity to join Dan on one of his work trips.  We were blessed to be able to see the Rocky Mountains and discover more of God's creation.  I have never had the opportunity to visit the west coast of Canada and I am so glad I could do that as a family.  Canada is not only a safe and friendly country but it is also gorgeous.

Travelling and trying to eat well is not easy feat.  I am thankful that non of us have any food allergies as we are able to eat everything...even though we may not like some of the effects.  We had an early start to our vacation so I was able to make some bars and pack some fruit for breakfast. On our flight I brought along some gum and treats for the girls.  I often give the girls xylitol gum as xylitol increases salivation, which is great for swallowing on the airplane.  According to some researches, xylitol is also a cavity fighter.

Once we arrived in Calgary we made our way to Banff.  On the way, we made a pit stop in the beautiful town of Canmore.  Canmore is home of the three sisters mountains.

photo courtesy of Jessica Stoner

When Dan and I are on vacation, we often spend a lot of time driving around just finding places that have "real" food.  It didn't take us long to find an awesome cafe in Canmore.  Mountain Juice Cafe has a large menu of smoothies, juices, soups and wraps.  After being stuck on a plane with lots of germs it was great to find a place to get some real nourishment.

On to Banff, where we would be staying for the next few days.  Dan had to work for the first part of our trip so the girls and I enjoyed a lot of swimming and even some shopping.

Finding restaurants with food that won't make you feel rotten all week is a bit of a challenge.  I am thankful that the hotel room had a fridge and Banff had a couple grocery stores.  We were able to put together a few of our own meals and some things like non-dairy milk, hummus, juices etc.

I will admit, I did have to let the "healthy happy wife" part of me go at times and let the girls try some foods I would not normally have in our house.  I definitely noticed more wheat get added to our diet while away.  No one is intolerant to wheat however, I did get the "fuzziness" in my eyes on occasion due to the extra gluten.  For those of you who have eliminated wheat/gluten from your diet may know what I am talking about.

We were able to do quite a bit of sight seeing on the latter part of the trip.  Lake Louise was a beautiful place to walk, ski, skate or dog sled.  We enjoyed some fresh air and a picnic lunch parked at the base of a mountain, something we can't do here in Kingston.  While touring, my youngest claimed she saw "a lot" of mountain goats crossing the highway, none of us did, however we were happy to have seen some elk on the side of the road.

My six year old has learned how to draw an elk

I am proud of my little travelers, they were fabulous on the plane, hotel and restaurants.  I did enjoy the break from cooking, dishes and regular house maintenance but am happy to be back making my own food.

My four year old drew our airplane

We asked our oldest if she preferred restaurants or eating at home.  I wasn't surprised when she said, eating at home, however her reasoning was not what I expected.  She can be quite a home body so I figured she would just like eating at her own house, but she said she liked having smoothies.  A girl after my own heart!

For my family and friends, especially those in China and Europe, here are a few additional photos.

Getting packed up

 

 Lake Louise..it was a really sunny day

 Lake Louise 

My husband's favourite photo as the town is called Field, yet we didn't see any fields only mountains

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Leg & Glute Workout

Happy Friday to you!  Today is a "rest" day - yippee, I need it!  I've trained heavy Monday through Thursday with my sleep all messed up and finally got a good night's rest last night.  I feel so much better.  We are having a bout of gorgeous weather here and I'm chaperoning a class field trip today so it's going to be a great day.  

Below is the LEG & GLUTE workout I did recently.  I'm training to add more muscle definition to my legs- I have lost so much over the years.  My calves are genetically round thanks to my mom, who has the same legs.  

SMITH MACHINE SQUATS

I always start with these, a great compound exercise that works primarily the thighs, hips, butt, quads, and hamstrings.  The "Smith Machine" keeps the barbell steady and will only move up and down (as opposed to forward and backward), providing more stability.  I put that cushion on the bar too behind my neck because it's more comfortable.  

Image via JP Training Systems

LEG PRESS

This machine might look intimidating, but I love it for training quads. I put 115 pounds on each side, for a total of 230- your legs are often stronger than you think! 

Image via Teach PE

BARBELL STEP-UPS

You step onto and off of the bench 10 times on each leg for a total of 20 reps.  This one really gets your heart rate up, but go at your own pace and be careful not to fall- place your whole foot on the bench, not just your toes. 

Via You Tube (click for video)

LEG EXTENSION

This machine isolates the quad muscles.  You'll need to adjust the back to fit your height.  I can use it on the "shortest" setting, but I found a back piece that fits into the chair and like using it so the machine fits me perfectly.  I put 70 pounds in the workout, but I'm up to 75 now. 

Images via Shape Fit

DEADLIFTS

A great hamstring exercise.  

Image via The Deadlift

STANDING CALF RAISES 

Image via Cybex

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