Lemon Herb Roasted Chicken



  • 1/4 cup extra virgin olive oil
  • 3 tablespoons fresh minced garlic
  • 1/4 cup dry white wine
  • 1 tablespoon grated lemon zest (2 lemons)
  • 2 tablespoons freshly squeezed lemon juice
  • 1 1/2 teaspoons dried oregano
  • 1 1/2 teaspoons minced fresh thyme leaves
  • Kosher salt and pepper to taste
  • 4 boneless chicken breasts, boneless, skin on (6-8oz each)
  • 1 lemon for slicing
  • 1-2 sprigs thyme for garnish


Preheat oven to 400 degrees F

Warm the olive oil in a small saucepan over medium-low heat, add the garlic, and cook about 1 minute but don’t allow the garlic to turn brown. Off the heat, and add the white wine, lemon zest, lemon juice, oregano, thyme, and 1 teaspoon salt and pour into a 9 by 12″ baking dish.

Pat the chicken breasts dry and place them skin side up over the sauce. Brush the chicken breasts with olive oil and sprinkle them liberally with salt and pepper. Cut the lemon in 8 wedges and tuck it among the pieces of chicken.

Bake for 30-40min depending on the size of the chicken breasts, until the chicken is done and the skin is lightly browned. If the chicken is not browned, put it under the broiler for 2 minutes. Cover the pan tightly with aluminum foil and allow to rest for 10 minutes. Take a spoon and spoon the sauce over the chicken and serve hot with pan juices.

The Benefits Of H.I.I.T.

Whatever your fitness goals may be –to build muscles mass, shed pounds, go down a few dress sizes– it is crucial not only to train hard, but also to use your effort and time efficiently.

And when it comes to training efficiency, very few exercise protocols can match high intensity interval training or H.I.I.T.

What’s HIIT?

HIIT is a training protocol wherein high intensity activities are alternated with rest periods or low to moderate intensity activities.

What are the benefits of HIIT?


A busy schedule is one of the most common excuses people give for skipping a workout. With HIIT, you can do more in a short time. As compared to running outdoors or on a treadmill for an hour, applying the HIIT principle in your running routine will enable you to burn more calories. Studies also show that just two weeks of doing HIIT can enable a person to achieve a high level of aerobic capacity as compared to another person using a different training protocol for eight weeks.

Burn fat while resting

Another reason why HIIT is an efficient workout protocol is the fact that it jumpstarts the body’s repair mode in a more effective way. With HIIT, you are melting fat away during and AFTER your workouts.

One reason behind this is that HIIT facilitates the production and release of the human growth hormone or HGH. HGH plays a crucial role in burning calories and in slowing the aging process.

Equipment is optional

The beauty of HIIT is that you can apply it to various types of workouts or training for sports. It is not unusual for runners and cyclists to use HIIT principles in their training routines. However, HIIT can also be used even without using exercise equipment. This means that you can use these workouts wherever you are.

Gain muscles while losing fat

When you are preparing yourself for the summer season, you might find it difficult to build muscle mass while getting rid of fat. In fact, both dieting and steady state cardio can result in a substantial amount of muscle mass loss. With HIIT, you get the best of both worlds: an increase in muscle mass as well as fat loss.

Constant challenge

Another hurdle people who work out must overcome is boredom. No matter how effective a workout is, that effectiveness means nothing if you cannot make yourself do it. With HIIT, you are constantly pushing yourself, giving your best efforts. This is not a workout that you can take lightly.