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