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!