Cardio

Hey Hey! I apologize for being MIA for a while! I have continuously been working out, but unfortunately I have not had much time to post my workouts. I have some BIG things in the works that I am so excited about!! With this being said, no matter how busy I get I will always find time for my workouts and living a healthy lifestyle. I believe taking care of your health is the most selfless act you can do. I say this because the ultimate goal in living a healthy lifestyle is to be able to be a presence in the lives of your loved for as long as possible.

On another note, this holiday season I have been a little more slack with my diet, yet still keeping a goal in mind. I have a "ideal" weight and "look" I want for my body, so I will fight for it while just simply living. I do not focus so much on the weight goal because pounds do not equate to healthy, but I have a weight that I do not want to go over. I have had a wonderful holiday season indulging in stuffing and pie and I do not regret one bit it of it. :) However, as the new year rolls around, It's about time to cut back a bit on my indulging. To justify my indulging, today I did a great cardio routine that is sure to kick your butt!

Bike- 20 minutes
warm up 5 minutes
:30 sprint - level 12-15
:30 slow - level 12-15
REPEAT until you reach 20 minutes

Treadmill- 20 minutes
5 minute warm up
:30 sprint- level 11.0-11.5
:30 off treadmill
REPEAT until you reach 20 minutes

Push ups- 1 minute
Rest :30
Bicycles- 1 minute
Rest :30
Dips- 1 minute
Rest :30
Plank- 1 minute
Repeat X2

Weighted Legs

Squats with Barbell (close stance) X 20

Barbell Dead Lifts X 20

:30 cardio

Repeat X2

Squats with Barbell (wide stance) X 20

Barbell Dead Lifts X 20

:30 cardio

Repeat X2

Plie Squats with Barbell X 20

Calf Raises in Plie Squat X 30

Lunges with Barbell X 12 each leg

Repeat X 3

Weighted Donkey Kicks X 20 each leg

Weighted Fire Hydrants X 20 each leg

Stability Ball Hamstring curls X 20

Repeat X 3

Leg Press X 15

Calf Press X 15

Repeat X 3

Healthy Ice Cream in a Bag

The other night I was craving something sweet, and specifically.. ICE CREAM! As I was scrolling through my Instagram, I noticed that one of the many fitness accounts I follow had just made old school ice cream in a bag. That's right, the kind of ice cream we made in class as a 5th grader. :)  After seeing this I got sooooo excited to make a healthy ice cream! It was so incredibly easy and satisfied that sweet tooth of mine perfectly!

Directions:
* Combine unsweetened almond milk, 1 tbsp baking stevia (or any other sweetener), and a decent amount of cinnamon in a zip lock bag.
* Fill another zip lock bag with ice and lots of salt
* Place the first zip lock bag into the second and shake for about 6-8 minutes
* BAM you have yourself some ICE CREAM!

*Topped mine with some chocolate pb2 mixed with water, and some cinnamon puffins cereal, and some chocolate chips*

Way of Gray Workout

When I first got seriously back into my fitness journey over the summer, I would find all my motivation on Instagram. I know this sounds strange, but there are SO many amazing men and women that give great fitness advice and motivation on Instagram. This lead me to become obsessed with Instagram because I am constantly wanting to learn the latest and greatest in the health and fitness industry.

One of the first fitness motivation accounts I stumbled upon was Way of Gray's. The reason I bring this up to you is because lately I have not had much time to get in really great workouts, so her workouts have been amazing. I wish I could share what exactly the workout is, but she took the time and effort to make a brilliant ebook. Therefore, I would not want to give out all her hard work for free. However, her ebook is only $10 and it is probably the best $10 I have spent in a while. All of the workouts can be done AT HOME in UNDER 30 MINUTES in tabata format, and you pretty much can't move by the end of it. Ill just give you a hint.. one of the workouts is called "Burpee Beatdown".... This workout is killer.

I am still hitting the weights hard at least 2 days a week, but these Way of Gray workouts burn a ton of calories in such a short time. They are perfect for the busy body that does not have time to hit the gym. My point is that being fit does not take slaving away at the gym for hours. In fact you can become your fittest right at home. All you need is 30 minutes. I wanted to share this with you because these workouts are what I have been doing lately, therefore the lack of "weights" posts. If you are interested, you can buy the ebook at on her blog at WayofGray.com!!

Way Of Gray

Miracle Product: Coconut Oil

Coconut Oil seems to be all the rage recently in the fitness industry. You can be told that something is good for you, but until you do your own research... you can never really be sure HOW good.

The other day when I was in GNC just browsing around and being super nosy by asking what every product is and does for you, I stumbled upon coconut oil chews. As I stumbled upon these, the middle eastern guy working the counter sparked up and said, "OH THOSE, Those are very very good for you... you know all the IT guys that are extremely smart? Well they incorporate coconut oil into their daily diet because coconut oil makes you smart and is good for memory retention." As I chuckled at first,  I realized he had a point. I have heard SO much about coconut oil. I have even been doing a lot of cooking with coconut oil as well as switching to coconut oil spray instead of PAM or any other spray. I found myself doing this subconsciously because several of my recipes called for coconut oil, but I never understood the many health benefits that stand behind this miraculous product.

Health Benefits:
- Coconut Oil can help our bodies resist viruses and bacteria that bring about illnesses such as fungus, yeast, and candida.
- Coconut Oil can positively affect our thyroid and blood sugar control. Helps improve insulin use within the body which then helps with blood sugar control. By increasing the metabolism, energy, and endurance, coconut oil helps boost thyroid function.
- Coconut Oil has been shown to increase good HDL Cholesterol in the blood.
- Coconut Oil has been shown to keep weight balanced. The Oil can also kill hunger, making you eat less without even trying.
- Oils found in Coconut Oil help reduce the aging process.
- Fatty Acids in Coconut Oil can boost brain function and prevent against Alzheimer's disease.

Hair Care:
- Coconut Oil is highly effective in reducing protein loss and is one of the best natural ingredients for your hair. The oil requires the essential oils needed to repair and re-grow damaged hair.
- Apply a small amount of oil to ends of hair after showering for detangling.
- Deep Conditioner: Massage a couple of melted tablespoons of oil into clean damp hair, allow oil to sit for 20-30 minutes, shampoo oil out of hair.

Skin Care:
- Coconut Oil is an effective moisturizer on all skin types. It delays the appearance of wrinkles and sagging of the skin as well as cures many skin problems such as psoriasis, eczema, dermatitis, and several more.
- Coconut Oil is a great eye makeup remover. Rub oil over eyes and wipe off with a towel.
- Coconut Oil makes a great lip balm as it intensely moisturizes the lips.

There are SO many more benefits you can get from this oil so I highly suggest you do your own research! :) Here are some of my resources..
Dr. Oz Coconut Benefits
Authority Nutrition
Organic Facts

Christmas Gifts for the Fit Ones

As Christmas is just around the corner, it can be difficult to try to find the perfect gift for all the loved ones in your life. I am here to try to make it easier for you to shop for the fit one in your life. I know in my household, workout gear is a staple as a Christmas gift.  As workout gear is usually the go to for the fit ones, there are so many more gift ideas that are often not thought about. Fit freaks would love the majority of these gifts because it will help them stay on track during the holidays. Also, these gifts are more than likely going to be very well used! Hope this helps you get some ideas flowing for the perfect gift!

          Nike Fuel Band                                                Polar Heart Rate Monitor
               

        Pressed Juicery Juice                                                      Dash Juicer

 

        Frozen Yogurt Maker                                 lululemon apparel for men & women                 

Yoga Mats, Yoga Attire, Yoga Towel                                             Gym Bag

                  

Beats By Dre Headphones                                                      Healthy Cookbooks

                              


Healthy Sweets, Treats & Protein Shakes                                  Food Processor            
                                    

Legs

After 3 days of not working out and much indulging, getting back in the gym today felt amazing! Although I get a little anxious if I do not work out for 3 days, I try to remind myself that the body needs rest and recovery to reset itself. Before Thanksgiving I would maybe take one day of rest a week, so these three days did my body good. Not to mention the family time that I was able to enjoy helped set my mind at ease. This is why I love the holidays so much. However, although it is important to take rest days, it is also important to not lose track of your normal workout routine during the holidays. I know it sounds a little cliche, but you invest so much time into your job and family so why would you not invest that same amount of time into your well being. Think of your gym or home workout as a meeting with yourself. As you would not skip a meeting with your boss, you should not skip a meeting with yourself. Also, plan out your workouts a week ahead of time to help you stay on track. These tips may not help everyone, but they are an attempt to help you stay on track during the holidays.

Todays workout:

5 minute warm up

Front squat and press with barbell X 12

Squat with barbell X 20

Pulsing Squats X 20

Barbell dead lift X 20

Plie Squats with Dumbbell X 20

Pulsing Dumbbell plie squats X 20

REPEAT X3

Single Leg Cable Squat X 8 each leg (hold cable over head and squat down with one leg using cable to help you back up)

Curtsy Lunges with Barbell X 15 each leg

Cable Kick Backs X 15 each leg

REPEAT X3

Circuit

:30 Burpees

1:00 Jump Rope

:30 Squat Jumps

1:00 Jump Rope

:30 Skiiers 

1:00 Jump Rope

:30 Rest

REPEAT X 4

Healthy Sweet Potato Casserole with Candied Pecans

I hope everyone had a great Thanksgiving! I know I did. :) I absolutely love the holidays because there is no better feeling than sitting around, talking, and catching up with family you have not seen in a while. My family is SO crazy, so it is honestly never a dull moment with my parents and family.

Unfortunately while you are sitting around talking and indulging in goodies, you often times do not realize how much you are eating. I am the first to say that I indulged big time on Thanksgiving. I tried to have no regret because let's be honest.. Thanksgiving only comes once a year, so why not indulge?! However, this year my mom and I tried to make the feast a little more guilt free. We made some healthy alternatives for the common dishes such as sweet potato casserole, green bean "casserole," stuffing, and cobbler. All of our healthy dishes turned out amazing.

This sweet potato casserole was my favorite dish, therefore I am going to share this recipe with you! Although this dish is great to make for the holiday gatherings, it is also great to make as a side dish for any night because it is fairly easy and so delicious.

I got this recipe from one of my favorite blog pages.. Lexi's Clean Kitchen. I recommend you check out her page for gluten free, dairy free, and paleo friendly recipes!

Ingredients:

3 large sweet potatoes, peeled and cut into cubes

1/4 cup raw honey

3 tbsp grass-fed butter or organic unsalted butter

1/2 tsp ground cinnamon

1/2 tsp nutmeg

1 tsp vanilla

1/4 tsp sea salt

Candied Pecans

1 cup raw pecans

3 tbsp raw honey

Topping

cinnamon

coconut sugar

Directions:

* Preheat oven to 375 degrees

* In a large pot, bring cubed sweet potatoes to a boil on stovetop for about 15 minutes until tender

* Drain water, add remaining ingredients (honey, butter, cinnamon, nutmeg, vanilla, sea salt) and mash     with potato masher

* Spread evenly onto lightly greased casserole dish

* Heat a small pan on stove top and add 1 cup of pecans and let heat for 30 seconds

* Add 3 tbsp of honey and bring to a boil, once boiling remove from heat and let cool

* Once cooled, place pecans on sweet potato casserole

* Top with cinnamon and coconut sugar

* Bake for 20 minutes

Spaghetti Squash & Sweet Potato Fries

The other night I made spaghetti squash for the first time and it ended up being one amazing meal. Spaghetti Squash is so amazing because it is only 40 calories for a cup and it is so nutrient dense. This is a great alternative to spaghetti, not to mention this meal was so filling. Jack, my boyfriend, was even stuffed after eating spaghetti squash.. so don't be afraid to make this for the whole family because it is even filling enough for the men. This recipe is so easy, especially because I used the microwave instead of the oven because I did not have time to wait an hour for the squash to cook. :)  I am all about making healthy alternatives simple an easy. Oh, and the sweet potato fries that I made to accompany this dish may have been my favorite part of the dish. I highly recommend them!

Ingredients:

1 Spaghetti Squash 

Organic tomato sauce

Mushrooms 

Spinach

Sweet Potato Fries:

Sweet Potatoes

Coconut Oil

Salt & Pepper

Spaghetti Squash Directions:

- Using a fork, jab holes all throughout the squash

- Microwave on high for 5 minutes per pound of squash (on average 12-15 minutes), Rotate squash half   way through

- Cut squash in half and take out seeds and goop (just like a pumpkin)

- Using a fork, start to pull the strands of spaghetti squash all the way down to the rind

- Top with sauce and sautéed mushroom and spinach

Sweet Potato Fries

- Preheat oven to 400 degrees

- Chop sweet potatoes into thin slices

- Microwave coconut oil until it becomes a liquid

- Pour oil over sweet potatoes 

- Sprinkle salt and pepper

- Bake for 30 minutes

Back & Arms

The other day I went out on a whim and took a back selfie... ^^^. This is something I have never done before, but I really wanted to see my back progress! I can not believe how strong I have become just within the last couple of months. This is a really proud moment for me because this is the first time since getting back into weight that I have really started to see my hard work paying off! Being fit is a journey that ultimately becomes a lifestyle. This does not happen over night, and it can be a really emotional journey when you feel like you are not seeing the results as fast as you wish. Please be patient with this journey. I get so frustrated at times. There are also days where I absolutely hate my body, but then I remember why I am so passionate about fitness and remember how far I have come. I am stronger than I have ever been and this is so motivating to me. Find that one thing that motivates you and stick with it! Just remember, it takes time. It may even take a year for you to see results, but please stick to your goals and dreams.

This being said, here is an a great back and arm workout!

Warm up for 10 minutes

Barbell bench press wide grip
Barbell bent over row
30 seconds cardio (jumping jacks, high kness, running in place..)
REPEAT X3

Barbell bench press close grip
Barbell standing rows
30 seconds cardio
REPEAT X3

Skull Crushers
Dumbbell overhead tricep extensions
30 seconds cardio
REPEAT X3

Lat pull downs behind head
Cable Crossovers
Cable Tricep pull downs
REPEAT X3

Legs

Legs

Cybex 10 minutes

HIIT 20 minutes

:30 jump squats

1:00 jump rope

:30 lunge jumps

1:00 jump rope

:30 skiiers

1:00 jump rope

REPEAT X4

Weighted Step Ups X 15 per leg

Single Leg Lunge on Bench X 15 per leg

REPEAT X3

Barbell Squats X 20 

Barbell Curtsy lunges X 12 per leg

Dead Lifts X 20

REPEAT X3

Hamstring Curls with stability ball X 30

Leg raises with 5 lb weight X 20 per leg

Fire Hydrants with 5 lb weight X 20 per leg

REPEAT X3

HIIT Legs

Yesterday's leg workout was a quick but effective one. My glutes are definitely feeling it today! You do not need to spend endless hours in the gym to get in a great workout. However, when doing shorter workouts, it is important to keep that heart rate up. You should take minimal breaks between exercises. I took a one minute break half way through this circuit workout, so that being at the 10 minute mark. Feel free to adapt this workout according to your fitness level. Hope this one kicks your butt as much as it did mine :)

Bike 10 minutes

HIIT 20 minutes

45 seconds of work, 15 seconds rest

Repeat circuit 4 times

Burpees

Squat Jumps

Skiiers

In & Out Squat Jumps

Lunge Jumps

Barbell Dead Lifts X 20

Weighted Standing Donkey Kicks with Dumbbell (place dumbbell behind bent knee and lift leg) X20

Pulsing Donkey Kicks at top X 20

Pile Squats X 20

Pulsing Pile Squats at bottom X 20

Calf Raises while in Plie Squat X 20

REPEAT X3

HIIT Arms

Yet again another HIIT workout because I love them so much! Faster results in less time? yes please! Today's workout is tough! You can modify the workout to your exercise level. Yes, this exercise in in HIIT format, but it not a HIIT format that I have posted before. This HIIT consists of 45 seconds of work and 15 seconds rest. Like I said, you can modify to take a longer break if needed. 

Workout

*10 minute warm up- bike, walking on incline, elliptical.. just do something to get the body moving

*HIIT- 20 minutes

45 seconds of work 15 seconds rest. Repeat 4 rounds. 

-Burpees

-Plank up downs (go from hands to elbows and back up to hands)

-Sit throughs (Youtube- sit throughs)

-Plank on elbows

-Pushups

Lat pull downs X 15

Tricep pulls X 15

Repeat X 4

Walk on Treadmill- 15 Incline, level 3.8- 4.2

When walking on treadmill DO NOT hold onto treadmill!

Pumpkin Cinnamon Bread

Nothing is better this time of year than the smell of fresh baked goods coming out of the oven. This pumpkin cinnamon bread made the whole kitchen smell amazing. It ended up tasting just as good as it smelled! I really enjoy making a fresh bread on sunday to eat of off for the entire week. All of the breads I make a great breakfast or dessert! I suggest making a bread on sunday for those on the go because it does make such a great quick breakfast. My absolute favorite way to eat this pumpkin cinnamon bread is mixed in with a bowl of Nature's Path Organic cereal topped with almond milk and berries! IT IS SO GOOD!! Another yummy way to eat the bread is when it is topped with organic raw honey. Hope yall enjoy!

Ingredients: 

-2 ripe mashed bananas

-3/4 cup pumpkin puree

-1 3/4 cup organic whole wheat flour

-1/2 cup melted coconut oil

-1/2 cup coconut sugar

-1 tsp baking powder

-2 tsp cinnamon

-2 eggs

Directions:

* Preheat oven to 350 F

* Mix all wet ingredients in one bowl and dry ingredients in another

* Add wet into the dry until fully mixed

* Pour batter into a strayed bread pan

* Bake for 60 minutes

Arms & Cardio

Cardio:
Walk 10 minutes on a 15 incline level 3.8
Sprint Intervals- level 12.0-12.5- 10  minutes
   Sprint 30 seconds
   Hop of treadmill 30 seconds & do mini squats with feet straddling the treadmill
   *repeat sprints 10 times

Arms:
Barbell push press close grip X 15
Barbell bent over row X 15
30 seconds plank
Repeat X3

Chest flys X 15
Reverse flys X 15
30 of any ab exercise
Repeat X3

Dumbbell press with back on stability ball X 15
Curls while sitting on stability ball X 12 each arm
Pushups with feet on stability ball X 20
Repeat X3

Abs on medicine ball



   

Vegetarian Casserole

As it continues to get colder out, the better all those warm home cooked casseroles, soups and stews sound. After getting our first snow of the year last night (eeeekkkk!!), I figured what better time to make my first casserole of the season?! I soon realized it was harder than I thought to find a healthy vegetarian casserole that sounded good. I decided to tweek a recipe that I found and it turned out delicious! Jack and I were able to demolish the whole thing with no guilt! :) Although this recipe does take about an hour to cook, the preparation of the dish is very simple. 

Ingredients:

1 zucchini

1 red onion - chopped

4 tablespoons olive oil

sea salt

1 pound Yukon Gold potatoes- chopped

1/2 pound green beans

1 14- ounce can chopped tomatoes 

1 tbsp garlic powder

1/2 freshly squeezed lemon

pepper

crumbled feta

Directions:

*Preheat oven to 450 F

*Chop zucchini and onion and toss in 1 tbsp olive oil and some salt

*Bake for 12-15 minutes

*Toss chopped potatoes, green beans, tomatoes with their juice, lemon, pepper, 3 tbsp olive oil, 1 tbsp garlic powder and some salt in a bowl.

*Place mixture in a baking dish and top with zucchini and onion

*Cover with foil and bake for 30 minutes

*Remove foil and stir vegetables and continue to bake for another 25-35 minutes until potatoes are tender. 

*Garnish with feta and serve

*top with hot sauce and pepper* 

And for dessert I whipped up some of my favorite Banana Oatmeal Chocolate Chip Cookies!

Leg Routine

Working hard on that leg definition! After being done with soccer, I have to admit that I lost all my muscle. Of course with muscle loss comes weight loss, and this is why I have tried to keep the scale out of sight and out of mind. Weight loss DOES NOT equal fat loss. This is a hard concept for most people, including myself, to grasp. So now that I have really started focusing on muscle tone and weight lifting, I have noticed a significant difference in my leg definition after just a couple of months. I typically have 2 leg days a week, lifting heavy one day and using mostly body weight the other. Yes I have gained a little muscle weight, but I will gladly accept that weight gain for muscle tone. Here is yesterday's leg routine using mostly body weight. 

Bike 10 minutes- level 10-15

10 Minutes HIIT- 20 seconds on, 10 seconds off

Burpees

Squat Jumps

Lunge Jumps

Skiiers

In & Out Jump Squats

Lunge twist with medicine ball & back leg kick up X 24

Hamstring curls using stability ball

X 20 Both legs

X10 per leg with one leg lifted off ball

Curtsy lunges with medicine ball X 24

REPEAT X3

Plie Squat Single Calf Lifts X 24 (Squat down in a plie squat then lift both heels- alternate heel taps to the floor X 12 per heel)

Plie Squat with both heels tapping floor at same time X 20

Plie squats with heels lifted X 20

X 10 pulses at bottom of squat

Barbell dead lifts X 20

REPEAT X3

Weighted barbell bridges with heels on incline step X 15

Leg lifts X 20

REPEAT X3

Bike 10 minutes 

Vegan Black Bean Brownies- Gluten Free

I CAN NOT GET ENOUGH OF THESE!!! Last night I decided to go out on a whim and make black bean brownies. I was skeptical at first because the thought of black beans being in my brownies does not sound the least bit appetizing. I have heard about black bean brownies so many times before, so I decided to try them out myself. They turned out absolutely amazing!! They taste just as good, if not better, than the real sugar filled brownies. These are also vegan and gluten free.. definitely does not get much better than that! *Highly Recommend This Recipe* Recipe via Chocolate Covered Katie.

Ingredients:

- 1 15 oz can of black beans (drained & rinsed VERY well)

- 2 tbsp cocoa powder

- 1/2 cups quick oats

- 1/4 tsp salt

- 1/3 cup pure maple syrup or agave (honey will work too if not vegan)

- 2 stevia packets

- 1/4 cup melted coconut oil

- 2 tsp pure vanilla extract

- 1/2 tsp baking powder

- 1/2 cup to 2/3 cup semi sweet chocolate chips

Directions:

* Preheat oven to 350 F

* Drain & Rinse black beans very well

* Combine all ingredients except for chocolate chips in food processor (can be done in a blender but may not taste as good)

* Fold in chocolate chips to mixture

* Pour mixture in greased 8x8 pan

* Cook for 15 minutes

White Chocolate Raspberry Chickpea Blondies

Here is yet again another awesome recipe using those delicious Quest Bars. These blondies are a delicious light sweet treat. They do take a little more time to make than all my other recipes, but I think it was so worth it. Most of the time to make these comes from the removing of the shells of the chickpeas. Other than the time used to prepare the chickpeas, these are super easy to make. Although this recipe already has a decent amount of protein coming from the Quest Bar and peanut butter, feel free to spice it up with adding your favorite protein power. For my version I decided to opmt out of using protein powder. These would also be great with a little topping off with some frozen greek yogurt or Artic Zero :) Hope y'all enjoy!

Ingredients:
- 1 can chickpeas rinsed and drained
- 1/2 cup natural peanut butter or almond butter
- 1/3 cup maple syrup (I used walden farms- no calories) or agave
- 2 eggs
- 2 tsp vanilla extract
- 1/4 tsp baking powder
- 1/2 tsp salt
- 2 tsp natural sweetener
- 1 white chocolate raspberry quest bar (GNC or Vitamin Shoppe)

Directions:
* Preheat oven to 350 degrees
* Drain, rinse, and remove shells of chickpeas
* Mix all ingredients expect quest bar in food processor
* Break apart 3/4 of quest bar into pieces and fold into batter
* Pour mixture into greased (coconut oil spray) 8x8 pan
* Sprinkle remaining quest bar pieces over mix
* Bake for 17 minutes

Cardio

Today's cardio was much needed. As I am trying to make lean gains by lifting weights, I am a cardio fean. Cardio days are by far my favorite because there is no better feeling than leaving the gym drenched in sweat knowing you busted your butt. Because I love my HIIT workouts, today's cardio was also in HIIT form. HIIT workouts enable you get twice as good of a workout than steady cardio in literally half the time. Your body also continues to burn more fat and calories for up to *24 hours* after HIIT cardio as opposed to steady cardio!!

1 Hour Cardio Workout

*20 minutes cybex machine- hill intervals
*20 minute sprint intervals on treadmill
         - 5 minute warm up on level 7.5-8.0
         - 10 minutes
               -15 second sprint- level 11.5
               -15 second rest off treadmill
         - 5 minute run- level 8.0
* 10 minute HIIT- 20 seconds on 10 seconds off
         - every 20 second interval do something new (burpees, squat jumps, mountain climbers, pushups,      
           abs, sit thrusts, jumping jacks, high knees, plank, skiers, lunge jumps, etc)
*10 minute abs

Baked Oatmeal

There are so many amazing baked oatmeal recipes out there that I have really been wanting to try. However, in most of those recipes I was usually missing at least one ingredient. This morning I decided to just come up with my own version of baked oatmeal with my everyday ingredients. It turned out delicious!  

Ingredients:

1/4 cup oats

1 mashed banana

1 tbsp natural peanut butter

1 tbsp flax seed

1 tbsp chia seed

gogi berries

raspberries

sprinkle of oats

Directions:

*preheat oven to 350 degrees

*mash banana and combine all ingredients except the gogi berries, raspberries and figs

*sprinkle gogi berries, some oats and raspberries on top

*bake for 15 minutes

*top with figs and walden farms no calories syrup or sugar free syrup

French Toast/ Microwave French Toast

With french toast being an all time delicious breakfast treat, I figured I would find a way to make a healthy version. Let me tell you, this is SO tasty you do not even realize you are eating healthy. However, every ingredient from the bread to the whipped topping is all good for you! This french toast is super quick and easy to make! With this only taking about 10 minutes to whip up.. it can be made not only on those lazy sunday mornings, but any day of the week. I have also included a recipe for those REALLY on the go.. microwave french toast!

Ingredients:
2 pieces Ezekiel Bread (fresh market- frozen bread)
1/4 cup liquid egg whites
1/4 cup unsweetened almond milk
1 tsp vanilla
1 tsp cinnamon
1 packet truvia or stevia
*1 serving

Topping:
1/4 cup greek yogurt
1 Tbsp natural peanut butter
1-2 packets truvia or stevia
cinnamon to taste

Add fresh or frozen fruit to top it off!

Directions:
*combine french toast ingredients in a bowl
*soak each side of both pieces of bread and cook on med heat on stove for 1-2 minutes per side
*combine topping ingrediens and top off french toast


Now, for those really on the go, another option is *microwave french toast*!!

Directions for microwave french toast:
*Combine egg whites, almond milk, vanilla, cinnamon, and truvia in a bowl.
*Break up 2 pieces of bread and soak in mixture (be sure to completely mix bread pieces with liquid mixture)
*Microwave for 2:30-3:00 minutes
*Top with sugar free syrup
*Option- top with banana & fruit

Quest Peanut Butter Chocolate Sandwiches

As I have previously stated, Quest bars are definitely my favorite protein bar. Not only are they good to eat alone, there are so many recipes you can make using these delicious bars. Whenever I have a sweet tooth at night, I turn to these bars instead of candy. Some of these bars even taste like a candy bar (double chocolate chunk ;)).

The great thing about using quest bars to make sweet treats is that all the recipes take nearly no time at all. Because I love the peanut butter and chocolate combination so much, I decided to make some peanut butter chocolate sandwiches. To find many more quest recipes, I suggest you check out the quest nutrition blog! Quest Nutrition Blog

Quest Bar Crackers:
Chocolate Brownie or Double Chocolate Chunk Quest Bar

Peanut  Butter Filling:
-1/4 cup peanut flour (or PB2)
-1/4 cup almond milk
-1/2 Tbsp natural peanut butter
-1 tbsp honey
-1/2 tsp vanilla extract

Directions:
Preheat oven to 350 degrees
Microwave unwrapped quest bar for 10 seconds
Roll out quest bar on greased cookie sheet to desired thickness (thin for crispy cracker)
Bake for 10 minutes
Combine peanut mixture
Place a spoonful of peanut mixture on half the crackers and top with other half of crackers
Top with cinnamon
ENJOY!

weighted leg workout

Today's Leg Workout- workout time 1 hour

20 minute bike
warm up 5 minutes
level 15- sprint 1 minute
level 10- slower pace 1 minute

Barbell weights
20 X good mornings
10 X per leg- single leg step ups
30 reps (jumps squats, lunge jumps, mountain climbers)
Repeat X3

Barbell and Dumbbell
20 X barbell plie squats
    20 X pulse plie squats (heels raised)
12 X each leg single leg dead lift
30 reps (jumps squats, jumping jacks, line jumps, high knees)
Repeat X3

15 X leg press
20 X calve press
Repeat X 4

Pancakes

This morning I made a masterpiece of a pancake that I would love to share because it was that good. I like to make simple healthy things because I am not one to spend hours in the kitchen baking, yet I love my baked goodies and pancakes! Im raving over this pancake because it is so easy to make and has essential proteins, healthy fats, carbs, fiber, and those magical superfood seeds. This is the perfect combination of macros to get your day started the healthy way.

Pancake Ingredients:

*1 banana

*1 egg

*1 tbsp almond flour

*1 tbsp chia seeds

*1 tbsp flax seeds

*1 tbsp hemp seeds

Directions:

1. Mash banana

2. Mix all pancake ingredients together

3. Cook pancake on stove on med heat

4. Top with natural peanut butter, honey, cinnamon, 3 figs, unsweetened coconut, Walden Farms syrup (no calories)

Amy's Soup

If you are like my family, you are always on the go and everyone is on different schedules. As this is the typical lifestyle most days, it gets tough to think about coordinating healthy meals for everyone in the family. I truly do understand this concept.

Or you may be living on your own and find it difficult to cook meals for solely one person. I struggled with this throughout my college career. I always was trying to find the healthiest microwaveable meal, or ways to make a healthy meal for one. Good news is, there is no excuse for feeding yourself or your family unhealthy microwaveable meals because nowadays there are healthy frozen meals and soups! 

I just recently discovered Amy's Organic Soup as well as her other products and wish I would have known about her products earlier! All her soups are gluten free, vegan, no GMOs, and low sodium, no bioengineered ingredients and no preservatives. These are all things you have worry about in all your other frozen meals (including your lean cuisines) and soups. I can't recommend these products enough! I have only tried her soups, but I can't wait to try all her other goodies like veggies burgers, mushroom risotto, burritos, and enchiladas! 

Hope this helps some of you busy bodies! 

Here is the website to see all she has to offer... Amy's Kitchen

Benefits of seeds & lemon water

Need some simple healthy changes for your diet? Take a look at the benefits of these seeds. All these seeds are essentially tasteless and easy to add to yogurt, cereal, oatmeal, pancakes, salads, and baking recipes! All these seeds add such amazing health benefits to your daily foods. Best thing is you only need a small amount to reach your daily nutritional needs.  

Another easy yet great addition to your diet is drinking lemon water. It is said that you should start and end your day with a warm glass of lemon water to naturally flush you system. Here are a few more reasons why lemon water is so great for you!

HIIT Legs

As my legs have always been my biggest struggle, I really enjoy varying up my leg routines to keep my body guessing. This leg routine was designed to use all body weight to exhaust the muscles. Body weight exercises can be just as efficient as lifting weights. I find it hard to find that balance between wanting to be strong yet feminine, so I like to do body weight exercises just as often as I lift weights to achieve results. 

20 Minute Bike Cardio

warm up 5 minutes

1 minute sprint- level 15

1 minute- level 10 

Repeat X 8

Circuit 1- 10 minutes

20 seconds on 10 seconds rest X4 Rounds

Squat jumps

Calf jumps

Burpees

Lunge jumps

Medicine ball hamstring curls

Circuit 2- 10 minutes

20 seconds on 10 seconds rest X4 Rounds

In & Out Jumps

Skaters

One leg Bridges

Other leg Bridges

Burpees

Healthy Pumpkin Pie

Pumpkin pie is by far my favorite fall treat. If you put a whole fatty pumpkin pie in front of me, I would probably eat the whole dang thing. I have no control when it comes to indulging in some pumpkin pie. As soon as it began to turn fall I instantly started experimenting with some healthy pumpkin pie recipes. All the recipes I attempted were pretty much a fail except for the recipe I made tonight! I can not tell you how much it excites me that I have found this recipe! I can now devour the whole thing if I so desire... :)

This recipe is super light and fluffy. You can indulge in this pumpkin amazingness without the feeling of being weighed down by your dessert. Always a good feeling when you feel the perfect amount of full after dessert, right? Especially a healthy treat that does not come with much guilt!

I do have to admit that I found this recipe on another blog considering my recipes were not quite cutting it. I do want to give her credit for being so awesome and creating this recipe! Stacey Makes Cents.

Ingredients:

Crust:
- 3/4 cup ground flax meal
- 1/4 cup almond flour
- 1 tsp cinnamon
- 2 tbsp coconut oil, melted
- 2 tbsp cold water

Filling:
- 1 can pumpkin puree
- 1 cup heavy cream
- 2 eggs
- 1/3 cup Truvia or 1/2 cup sugar of choice
- 1 tbsp pumpkin pie spice
- dash of salt

Directions:
1. In a bowl, combine flax, almond flour and melted coconut oil
2. Stir in cold water
3. Press dough into bottom of pie pan
4. Bake crust at 350 degrees for 12 minutes.
5. Mix together pumpkin, creme, eggs, Truvia, pumpkin pie spice, salt.
6. Pour over crust
7. Bake at 350 degrees for 45 minutes
8. Let cook completely before cutting

Arms

10 minute warm up on treadmill- walking on 15.0 incline

Circuit 1: repeat each exercise for :30 with no rest in between exercises but can rest 1 minute between rounds. Repeat 4 times.

- Mountain Climbers

- Straight arm plank

- Weighted sit ups- straight arms

- Chair dips

- Push-ups (can be modified)

Circuit 2: Weights (cable low)

-  Low cable cross overs (start with arms crossed at waist and extend arms straight over head)

- Low cable curls

- Cable pull throughs (straight arms by side and pull straight arms above head)

Circuit 3: Weights (cable high)

- Cable chest flys 

-  High cable curls

- Cable push downs (arms out straight & push down arms next to body)

10 minutes of cardio: 20 seconds on 10 seconds off 

Every 20 seconds do a new exercise with 10 seconds of rest until you reach 10 minutes

Banana Chocolate Chip Cookies

Guilty! I am an absolute chocolate addict. Every night after dinner Jack and I crave just a little tid bid of something sweet.. So what do I do? I make healthy sweet treats that result in very little guilt, if any at all. Last night I made my favorite cookie that I actually have not made in a while. These cookies are usually requested at least once a week around here because they are that good! The best thing about these is that they can be whipped up and ready to eat within 15 minutes!!! They call for the most simple ingredients that most people typically already have laying around. Literally every time I make these these, the whole batch is devoured before the night is over! They are chewy, gooey, and chocolatey.. perfect for that late night sweet tooth :)

Ingredients:

- 2 bananas

-1 cup oats

- 1/2 cup semi sweet chocolate chips

- spoonful of peanut butter

Directions:

1. preheat oven to 350 degrees

2. mash bananas

3. combine & mix all ingredients

4. Bake cookies for 10-12 minutes

*optional- can add nuts instead of chocolate chips

* I bake for 10 minutes because I like mine super gooey & warm

Apple Cinnamon Pumpkin Oats

As fall is finally setting in here in Charlotte, there is no better time for a warm bowl of oats! This morning I made a divine bowl of warm cinnamon apple pumpkin oats that really hit the spot. This bowl is packed full of protein, fiber, and essential super-foods :) 

Warm Cinnamon Apple directions:

*Cut apple into pieces and top with cinnamon and maple syrup (Walden Farms- sugar free, no calories)

*Microwave for 2 minutes

Oats:

*Cook oats according to directions

*Top oats with a dollop of plain non fat greek yogurt, 2 spoonfuls of pumpkin puree, 1 tbsp cinnamon raisin peanut butter, 1 tsp pumpkin pie spice or cinnamon, 3 figs, and warm cinnamon apples

*(optional) top with chia seeds and flax seed

Yoga Video

Since I didn't make it to my yoga class today, I decided to look for a yoga video on YouTube. I have fallen in love with yoga and even got Jack (my boyfriend) into it! I now try to do some form of yoga everyday, whether it be from a YouTube video, actually going to a yoga class, or doing it on my own. Seeing yourself get more flexible by the days is amazing! Also, yoga takes an insane about of strength and it is a great feeling seeing yourself holding poses you never thought you could. Less than a week ago the attempt at a headstand was hideous, but after practicing everyday I can now hold a headstand and I could not be more excited! I'm so excited because I see my work actually achieving results, although it feels like I am getting no where at times. The same can be said for your fitness journey. Often times people are so quick to give up because they do not see drastic results as soon as they start eating healthy and working out. Just like in your work and school life, consistency is key when it comes to achieving results in health and fitness. So although you may not see drastic results right away, realistically recognize how long you have been consistent and begin to look for those small changes. Those small changes will soon enough result into drastic changes. I very often have set backs, but I do not let that stop me in my life long fitness journey.

If you are new to yoga and do not feel comfortable enough going to a class, then search YouTube for yoga classes! The best one I have found on YouTube is the P90X2 yoga class. I will post the link below. I highly recommend this video because it really challenges you yet you can go at your own pace.

P90X2 Yoga Video

Leg Circuit

After my long run yesterday morning, getting motivation to go to the gym last night was nearly impossible. However, I found the motivation from within and got my butt to the gym so I could kill that fat and build that booty hehe :) Anyways, I will be the first to tell you that I am not always motivated to get to the gym. There are some days where the gym is the absolute last thing I want to do. Last night as I walked into the gym with nearly no energy, I quickly realized my lack of motivation is only going to set back my personal fitness goals. Therefore, since my lovely boyfriend is such a good accountability parter and got me to the gym, I decided to come up with a quick and efficient workout. I wanted to work my most problematic area, butt and thighs, in the least amount of time possible. This workout took about 40 minutes and my legs (esp calves) are feeling it today!

Circuit 1:
- single leg dead lifts X12 per leg
- plie squats X 20
- medicine ball hamstring curl X 20
Repeat X3

Circuit 2:
- walking lunges with leg lift X 20
- curtsy lunges X10 per side
- medicine ball squeeze between legs X 25
Repeat X3

Circuit 3:
- adductor machine X 20
- abductor machine X 20
Repeat X3

Circuit 4:
- leg press X 15
- calf press X 20
Repeat X4

* Can add 1 minute of cardio (jumping jacks, mountain climbers, burpees, line jumps, etc) to each circuit!

Quest Bar Brownie Dessert with Peanut Creme

I found this recipe on the Quest Nutrition Blog and it was one yummy dessert! Not too filling and satisfies that chocolatey peanut butter sweet tooth perfectly!

Directions:
- preheat oven to 350 degrees
- microwave a chocolate brownie Quest Bar for 10 seconds (unwrapped)
- flatten quest bar as much as possible
- cut into 8 squares
- bake for 7-8 minutes
- while bar is baking combine the following ingredients:
    * 1/4 cup peanut flour
    * 1/4 cup almond milk
    * 1/2 tbsp natural peanut butter
    * 1 tbsp honey
    * 1/2 tsp vanilla extract
- remove quest bar from oven and put a spoonful of peanut creme on 4 pieces and top with other half of quest bar
- top with cinnamon

Hope you enjoy!

Avocado Tuna Salad

Today for lunch I decided to mix some random ingredients together to make a tuna salad, and it turned out amazing!!! SO... because of how yummy this ended up being, I figured I would share with yall :)

Tuna Salad:
1 can chunk light tuna in water (drained)
2 tbsp dijonnaise
2 tbsp relish
pepper

Top with half an avocado and squeeze half a lemon over entire salad.
Eat with crackers to add that extra crunch :)

chocolate super-food protein soothie

This morning I decided to vary up my workout routine and just go for a nice leisurely run. For the people that know me, I am a runner at heart. I used to run everyday because I craved it and loved it. However, I was not getting the results I wanted by strictly running. I was then introduced to HIIT workouts and weights. Now that I have fallen in love with weights again (hated doing weights in college when I was forced to lol), I recently realized how much I missed my long runs. After this morning's refreshing run, I decided to start to incorporate long distance runs back into my routine. There is something to be said for going on a long run to relax and let your mind wander.

When I got back from my run, I was craving something cold and refreshing. I decided to make a chocolate super-food protein smoothie topped with half a quest bar, unsweetened coconut, and 2 figs chopped in half. 

Smoothie Ingredients:

1 cup unsweetened almond milk

1 scoop chocolate protein- I used vega one

honey and cinnamon (eyeballed about 1 tbsp of each)

1 frozen banana
1 tbsp hersheys unsweetened cocoa powder

1 tbsp chia seed

1 tbsp flax seed

1 tbsp coconut sugar

3 ice cubes

*blend until smooth

*topped with 1/2 vanilla almond quest bar, unsweetened coconut, and figs (to add fiber) 

Cardio & Arms

Working on those arms and back! Nothing is sexier than a woman that can hold her own, right?! Have a lot of room for improvement, but slowly getting there. Today's cardio & arm circuit definitely gets that heart pumping!

Cardio on treadmill: 20 Minutes
Warm up 5 minutes- level 7.0-7.5
1 minute sprint- level 10.5-11.0
1 minute rest- level 7.0-7.5
1 minute sprint- level 10.5-11.0
1 minute rest- level 7.0-7.5
1.5 minute sprint- level 10.5
1.5 minute rest- level 7.0-7.5
2 minute sprint- level 10.0-10.5
2 minute rest- level 7.0-7.5
1.5 minute sprint- level 10.0-10.5
1.5 minute rest- level 7.0-7.5
1 minute sprint- level 10.5-11.0
1 minute rest- level 7.0-7.5

Arm Circuit:

Circuit 1:
*bench press with barbell X15 (2 rounds wide grip, 2 rounds close grip)
*barbell rows X15
-Only Round 1: 30 line jumps forward and back (use imaginary line)
                30 line jumps side to side
-Only Round 2: 30 mountain climbers
-Only Round 3: 10 burpees
-Only Round 4: 30 jumping jacks
Repeat X4

Circuit 2:
*chest flys- 12
* skull crushers- 12
* cardio for each round same as above
Repeat X3

Circuit 3:
*lat pull down in front X15
*Seated cable row X15
*lat pull down behind head X15
Repeat X3