Banana Marble Loaf

2 Cups Any Flour (I used 1 Cup GF all purpose flour and 1 cup peanut flour)

1 tsp baking powder

1/2 tsp salt (I used himalayan pink salt)

1/2 cup plain greek yogurt (can also use u/s applesauce)

3/4 cup honey

2 eggs

3 overly ripe bananas (If not overly ripe, squeeze them until they become soft inside the skin then peel)

1 tbsp cacao powder

Directions:

-Preheat oven to 350 degrees Fahrenheit

-In one bowl mix all dry ingredients together (EXCEPT THE CACAO POWDER)

-In another bowl, mash bananas first then mix in all the wet ingredients

- Add dry ingredients to wet ingredients and mix well

- Pour half the mixture into another bowl and add the 1 tbsp of cacao powder to one of the bowls and mix well

-Spray a loaf pan with non stick spray 

-Going layer by layer, pour in the banana mixture then the chocolate mixture.

-Take a knife and lightly swirl the flavors together

-Bake for 60-65 minutes

Legs

Walk on incline for 8 minutes

Leg press X12

Calf press X 20

Jump squats X 30

Repeat X 3

Cable kick backs X 15/leg

Single leg cable pistol squats X 10/leg

Lunge jumps X 30

Repeat X3

Squats on smith machine X 12

Lunges on smith machine X 12 each leg

Skiers X 20

Repeat X 3

Dead Lifts X 12

Hamstring curls on stability ball X 20 (laying on back with feet on ball- roll ball in and out) 

Bridges X 20

Repeat X 3

One of my absolute favorite moves for working the entire leg is the pistol squat. This pistol squat using the cable cords allows you to go deeper creating a greater burn. :)

Glorious Back

Single arm bent over kettlebell row X 12/arm

Bent over flys X 12

Dumbbell overhead press X12

Repeat X3

Close grip lat front pulldowns X12

Seated cable row X 10

Cable rope tricep extensions X12

Repeat X3

Wide grip pulldowns behind the neck (to work the back) X 10

Cable bent over row X 12

Cable lunge and pull

Repeat X3

Cable rear delt fly X 15

Standing cable wood chop X 12/side

Repeat X3

For videos on any of these moves here is a link: Bodybuilding.com

What I'm Loving: Fitness Edition

1. Having a workout partner. My mom was able to come visit me for a night before her conference. Although it was a short visit, we managed to get in a great workout. Working out is so much more fun and motivating when you have someone to push you. We worked hard and had fun! We had many laughs while grinding it out. The most impressive thing is that no matter what I throw at her, she keeps up. I woke up to the text.. "I am very sore this am (smiley emoji)." Mission accomplished. :)

2. Short & sweaty workouts. I am not one to spend hours upon hours in the gym. I never spend more than an hour in the gym. My motto is "just keep moving." Granted I never take more than a :30 break, but this enables me to get in a great workout within an hour. I love circuit training and I try to incorporate some type of cardio (mountain climbers, burpees, box jumps, jump rope) into every circuit.

3. My new Nutrilite energy bars & protein bars. I have just recently been introduced to the Amway products and have loved them allll. I can't get enough of the bars. Perfect for my busy schedule as I'm always on the go. I eat the vanilla pretzel energy bar as my pre workout snack (it's boyfriend & mother approved- they both loved it). If working out in the morning, this is the perfect bar to get you going while getting something that isn't too heavy in your stomach prior to working out. I have only tried the vanilla pretzel, but if anyone tries the chocolate nut or mixed berry let me know! The meal bars are perfect for a meal on the go as they have great macros!
You can order here: Nutrilite Energy Bars Nutrilite Meal Bars

4. My new lululemon pants/crops. Having a lululemon as a neighbor to my boutique is no bueno. Every time I walk in I have a little too much success finding new workout apparel. Anyways.. why not share my favorite items that are well worth the $$. I am obsessed with these new pants that you can also turn into a crop. The material of these pants are by far my favorite material to workout in. They really hold everything in.. if you know what I mean ;). No one wants to see your butt hanging out of your shorts when doing dead lifts..

5. Nutrilite CLA 500. CLA 500 helps with reducing body fat while supporting lean muscle retention. Need I say more?? Known benefits of CLA supplementation: Increased metabolic rate, enhanced muscle growth, lowers cholesterol and triglycerides, lowers insulin resistance (help prevents diabetes), reduces food-induced allergic reactions, enhances immune system. CLA Benefits
You can order here if interested: Nutrilite CLA 500

6. Protein crispies!!! I have made these twice in the last week because Jack and I love them. These are a must make! I got this recipe from @fitalicious_me on Instagram! 

Ingredients: 

5 1/2 cups puffed kamut (cereal isle)

2 scoops Chocolate Protein Powder

1 scoop Flavorless All Plant Protein (Or you can omit and just use 3 scoops chocolate protein)

1 tbsp honey (or sweetener of choice)

1/4 cup almond butter or PB

1 tsp vanilla extract

10 drops stevia

1/3 cup unsweetened almond milk (or milk of choice)

enjoy life chocolate chips

Directions:

1. In a bowl mix puffed kamut and protein powder

2. Mix remaining ingredients in another bowl

3. Add wet ingredients to kamut and protein powder mixture

4. Mix well

5. Pour mixture into tupperware and freeze for an hour

6. Store in air tight container in refrigerator 

Legs and Glutes

I used heavy weight on all these exercises except for the body weight exercises. I was barely getting 10 reps on most of these exercises. To build muscle, you need to be constantly challenging your body. If you are easily getting 20 reps on a set, your body is not going to see many changes as it is accustomed to this weight.

Squats on smith machine X 10
Lunge on smith machine X 10 each leg
Jump Squats X 20
Skiiers X 20
Repeat X 3

Dead Lifts X 12
Plie Squat with kettle bell X 12
Lunge Jumps X 20
Repeat X 3

Leg press on smith machine X 15
(Laying under rack, push bar up with legs and push all the way up until you are solely laying on your upper back, also working the abs. )
Donkey Kicks on smith machine X 12 each leg
(Laying under rack on all 4s, donkey kick the bar up with one leg)
Repeat X 3

Box jumps X 15
Plie jump squats X 20
Jump rope X 50
180 Jump Squats X 10 each side
Repeat X 3

Hamstring curls and bridges on stability ball until failure
(laying on your back with feet on ball, lift your butt and curl ball in then do a bridge then push ball back out)

Proven 4 Pregame & Recovery

My sweet friend told me about this new pre workout she was using and loved. As she is the one who really opened my eyes to the health and fitness world, I was excited to try this new recommended product! With some prior research, I eagerly ordered the product because I always love trying new products on the market.

After two days of using p4 pre game fuel, I can honestly say that this pre workout is better than any other pre workout I have used. It is NSF Certified and used by many collegiate and professional athletes. It does give you a slight tingly feeing, but it is great in powering you through your workout without feeling like your heart is going to jump our of your chest. It also has not given me jitters at any point. Most pre workouts make me feel nauseous in the middle of my workout, but p4 has not given me that feeling. It is extremely helpful with getting you in the right frame of mind for a great workout. I also tried the p4 recovery push formula. I especially like this recovery formula because it helps decrease recovery time without caffeine. This is a huge deal for me because I refuse to give up my couple cups of coffee while taking products. Just won't do it. :) The recovery is powered by Karbolyn, Glutazorb, Aminozorb, and Electrolytes which delivers "fast carbohydrate loading, rapid absorption with highly stabilized Glutamine, and a high amount of bioavailable BCAA’s." While you can still reach your fitness goals without supplementation, supplementing greatly assists with motivation, energy, recovery, and ensures you are taking in essential nutrients to help meet your goals.

For those interested in the company, Proven 4 was founded by professional athlete Frank Catalanotto. According to their website, "Proven4 prides itself on requiring that all supplements go through a rigorous testing process and are manufactured following FDA-mandated, cGMPs, and rigid quality control procedures. The Sports Certified products Pregame and Energy Drink formula get additional scrutiny in order to bear the NSF Certified for Sport™ mark of approval." For more information on this company and their products take a look at their website. Proven 4

Being an ex-collegiate athlete myself, I love when companies pride themselves on the use of pure and high quality ingredients that help, not hinder, athletes.

What's Cookin: Veggie Burger & Sweet Potato Fries

One of my all time go to meals is a veggie burger with sweet potato fries. This meal is so simple and perfect for those busy bodies with hectic schedules. For time sake, I opt for the Amy's Veggie Burger. These burgers take all of 6-8 minutes to make and taste great! I topped mine with some guac and salsa… deeeelicousss. My favorite part of this meal is definitely the sweet potato fries. These "fries" do have a little more of a prep time, but they are so worth it! Top the meal off with some asparagus and it's the perfect satisfying meal with little time spent in the kitchen!

Amy's Veggie Burger:
On stove top, let each side cook for 3-4 minutes.

Sweet Potato Fries:
Ingredients: 2 Sweet Potatoes, Olive Oil, Pink Himalayan Salt, Pepper
Directions: Preheat oven to 450 degrees
                  Cut Sweet potatoes into thin slices
                  Spread potato slices on pan and drizzle about 1 tbsp olive oil evenly over sweet potatoes
                  Sprinkle pepper and pink himalayan salt over slices
                  Bake for 30 minutes

Asparagus: Wash and cut off ends. Sprinkle with balsamic vinegar. Bake for 10-15 minutes at 350 degrees.
                 
   

Arm Circuit

Push ups X 15

Bench press X 15

Dumbbell pull backs X 15/ each arm

Standing overhead press X 15

X jumps- 20

Repeat X 2

With a medicine ball- squat then throw ball in the air then catch and repeat X15

Standing bent over chest flys X 15

Chest flys while laying in a bridge X 15

Tricep extensions with dumbbells while in a bridge X 15

Lunge jumps X 20

Repeat X 2

Tricep dips X 20

Wide grip lat pull- downs X 15

Close grip lat pull- downs X 15

Cable tricep extensions X 15

Medicine ball jumping jacks X30

Repeat X2

Dumbbell curl X 15

Dumbbell squat & press X 15

Holding dumbbells- straight arm extensions in front then out to the side X 15

Commanders X 12 each arm

Repeat X 2

Cable curls X 15/arm 

Cable pulls X 15/arm

Cable push downs X 15/arm

Stability ball V up then push up X 20

Plank 1 minute

Side to side hip dips while in plank X 20/ side

Bicycles 

Medicine ball sit-ups 

Cardio

Walking into the gym today, I thought today's workout was going to be a much needed easy cardio and stretch day. I was feeling so sore and sluggish, but I knew I had to get in a workout. However, the most amazing feeling came over me towards the end of my workout. As I was 20 minutes into my treadmill workout I was so ready to quit. Literally as I was about to hit the stop button, the song "Who Gon Stop Me" came on. I realized no one can stop me on this journey I'm on. I'm in it for me. Instead of hitting that stop button, I increased the speed and banged out some incline sprints. When that song came on I literally got the chills and the biggest rush of endorphins and thought "mind over matter babyyyy." I have come to realize that mind over matter is an amazing mindset to have. YOU can accomplish so much more than you ever thought when you truly push yourself. I believe in you.. and remember.. MIND OVER MATTER BABY!!

Stair Stepper -30 minutes

5:00 warm up-level 10

5:00 level 15

   1:00 level 25

   1:00 level 20

   Repeat X 3

Level 20

1:00 turned left 

1:00 turned right 

1:00 using only calves

2:00 turn backwards

Repeat X 3

Treadmill- 30 minutes

5:00- run

20 pushups

5:00- run

20 squats, 20 plie squats, 20 close stance squats, 20 squats

5:00- run

5:00 walk on Incline 10 

 1:00 jog on Incline 10

    1:00 walk on Incline 10

 Repeat X 2

    1:00 sprint on Incline 10

   1:00 walk on Incline 10

Repeat X 3

                                                         *Top- Lululemon
                                                         *Skirt- Nike
                                                         *Shoes- Asics Dynamic Duomax (favorite running shoes!)

Total Body Workout

Warm up- 2 mile run

Dead lift to row X 15

Squat to Press X 15

Weighted Bridges X 15

Dumbbell Press X 15

Repeat X 2

Single leg back lunge & arm curl X 15 each arm/leg

Cable arm pulls & lunge X 15 each arm/leg

Side squat & medicine ball press X 15 each side

Ball slams with 15 lb ball X 15

Repeat X2

Single arm dumbbell pull X 15 each side

Knee ups on bench X 15 each leg

Leg raises laying on bench X 20

Repeat X 2

Wide grip lat pull downs X 15

Cable curls X 15

Plie squat jumps X 20

Repeat X 2

Abs until failure

Medicine ball sit up

1 minute plank

Slow bicycles 

Knee tucks on a bosu ball

V ups on stability ball

Sit ups

Side to side with medicine ball 

Supplement Timing

I'm back!! After taking a long break from the blogging world, I couldn't be more happy to get back into it. As I am currently studying to become a Fitness Nutrition Specialist though ISSA, I can't wait to share my knowledge along the way!

Supplements have always been so confusing to me. For this reason, I decided to take a dive into some supplement research so I know what to take for my fitness goals. This being said, supplementing is different for everyone depending on your fitness goals. Here is some general research I found on supplement timing that I found to be extremely helpful. I am still in my first week of implementing these new supplements in my diet, so I will be sure to keep you all posted!

Note that I am not taking all the Vitamins & Supplements on this list. This is just a good guide for Supplement timing as it can often be confusing. I am currently taking: Cellucor Super HD, Whey Protein, BCAAs, Whey Protein Isolate, Multivitamin, fish oil, COQ10, Casein Protein, Magnesium & Zinc (Cellucor ZMA).

Upon waking: Cellucor Super HD

Pre-workout: Whey Shake, BCAAs, Fruit (option: Green Tea Extract, pre-workout, Creatine, Beta- Alanine)

Post-workout: Whey Protein Isolate--> Should contain less than 5g Carbs & 2g of fats. (option: Casein Protein, BCAAs, Creatine, Beta- Alanine)

Breakfast: Multivitamin, fish oil, COQ10 (this is when you should also take Vitamins C, D, E, Calcium, B-Vitamin Complex)

Between Meals: BCAAs, 2nd serving of Cellucor Super HD,  (option: Casein Protein)

Lunch: Fish Oil

Dinner: Vitamin C, Vitamin D, Calcium

Before Bed: Casein Protein, Magnesium  & Zinc (Cellucor ZMA)

*Information from bodybuilding.com-- highly recommend this site!

Bench HIIT

Walk 5:00 on highest incline

Run 5:00  

Bench HIIT

Jump over bench X 20

Bench arm plank jumps X 20 (in a plank position on top of the bench, drop feet down to either side of the bench then land back in plank position on the bench)

Bench toe taps X 40

Plank alt knee raises with feet on bench X 20

Plank alt straight leg kicks with feet on bench X 20

Bench side to side taps X 20 (start standing on bench and alt feet taps to ground)

Repeat X 3

Single leg knee ups bench jumps X 20 each leg 

Burpees with a push up X 10

Single leg bridge with foot on bench X 20 each leg, pulsing X 10

Mountain climbers X 50

Leg raises with lifted booty X 20, pulsing at top X 10

Repeat X 3

High Leg Intensity Treadmill Workout

I know running on the treadmill can be boRRRRing. This is why I always try to spice up my treadmill workouts to ensure I don't get bored and to make the time fly by. Here is a treadmill workout I came up with the other day that left me sore for days. Enjoy! 

Duration: 45 minutes

5:00- warm up (walk or jog)

5:00- run at a faster pace

10:00- Walk on highest incline 

     1:00- forward walk at face pace

     1:00- walk backwards at slower pace

     Repeat for duration of 10:00

10:00- Lunge & Shuffle on 7.0 Incline

     1:00- slow lunges

     :30- side shuffle

     :30- opposite side shuffle

     Repeat for duration of 10:00

10:00- Sprints

     :30 sprint

     :30 rest (can do push ups on treadmill or squats)

5:00- Cool down jog

**Of course I had to rock my rebs soccer tee on a day involving running** HOTTY TODDY**

Peanut Butter Banana Fudge

I mean really… I think the name says it all for this recipe. Peanut butter, banana, AND chocolate all in one delicious piece of fudge?! YUM!! IT SERIOUSLY DOESN'T GET MUCH BETTER THAN THIS COMBO. Not to mention how darn easy this recipe is. This is definitely a dummy proof recipe, making it pretty hard to mess this one up. ;) Hope y'all enjoy it as much as I did! 

Ingredients:

1/2 cup organic peanut butter (or nut butter of choice)

2 tbsp melted coconut oil

1 tbsp coconut sugar (or sugar of choice)

1 chopped banana

Enjoy life chocolate chips

Shredded coconut

Directions: 

*Melt coconut oil

*Combine pb, oil, and sugar

*Pour in pan lined with parchment paper

*Place chopped banana pieces throughout mixture 

*Top with chocolate chips & coconut

*Freeze until solid (about 1 hour)

*STORE IN FREEZER* 

Cardio & Total Body Strength

20 minute HIIT on Treadmill

4:00 warm up jog

1:00 sprint 

2:00 walk on highest incline (Do not hold on to the treadmill)

1:00 jog

Repeat X 4

Single leg squat and cross X 10 per leg(holding a weight, do a single let squat then cross resting leg over squat leg and squat down) 

Stability ball push ups X 20 (feet on stability ball and do a regular push up)

Single leg dead lift and row X 15 each side (at bottom of dead lift, row weights twice)

1:00 Plank

Repeat X 2

Plie Squat jumps X 20 (with weight)

Stability ball single leg bridge X 10 each leg

Stability ball single leg in & out X 10 each leg

Stability ball bridges X 10 (both feet on ball)

Stability ball in & outs X 10 (both feet on ball)

Push ups with weights X 10 (hands on weights in push up position, row each arm back separately then do a push up)

Allen Wells X 20

Repeat X 2

Lunge Jumps X 20 (holding a weight)

Flys & Leg Pulse X 12 each side (Standing on one leg, pulse other leg back while doing chest flys)

Arm Dumbbell Press on stability ball X 20 (lay with back on the ball and do a normal press)

Spider planks X 20

Arm Plank alt knee raises X 20

3:00 Strawberry Chocolate Vegan Mugcake

OH MY- this is one of my new favorite treats. You can substitute the strawberries and chocolate in this recipe for any fruit (blueberries, raspberries, blackberries, etc..). Best thing about this recipe is that it literally takes 1 minute to prepare and 3 minutes to cook. Mug cakes are suddenly becoming my new best friend. They are so delicious! Enjoy!

Ingredients:

1/2 banana

1/3 cup oats

1 tbsp coconut sugar

1 tbsp almond milk

1/2 tsp cinnamon

1/2 tsp baking powder

1 tsp chia seed

enjoy life chocolate chips

strawberries

Directions:

* Mash Banana

* Combine all ingredients in a bowl

* Microwave for 3:00

* Turn bowl upside down on a plate to get "cake" out

* Top with your favorite peanut butter (I used wild friends vanilla espresso)

Booty Booty Booty

Squat Jumps

Lunge Jumps

Skiiers

Bench Jumps 

Side to side bench jumps

:20 on :10 off

Repeat X 8

Stability Ball Bridges (feet on ball and bridge up) X 20

Stability Ball bridge in and outs X 25

Stability Ball squeezes (Place ball in between knees and squeeze) X 30 then hold for :30 

1 minute wall sit 

Repeat X 3

Single Leg lunges X 15 each leg (10 pound weights)

Step ups X 15 each leg (10 lb weights)

Plank alt knee raises X 20 (In an arm plank position- bring alt knee to meet alt arm)

1 minute plank 

Repeat X 3

Spider plank abs X 20

Slow Bicycle X 25

Side plank dips X 25 each side

Repeat X 3

Shoulders & Arms

Sorry for not posting a workout in a while! Things have been crazy busy. Anyways.. here is a killer shoulder and arm circuit for you! I used 10 pound weights, a bench, and a stability ball for this workout.

Side note: I post "selfie" pictures on my blog to show you all that consistency is key and transformations do not happen overnight. I have been working out consistently for as long as I can remember and I still have major flaws that bother me. I just remind myself to stick to the plan and I will get to where I want to be eventually. I also highly recommend taking "selfie" pictures to track your progress! Look at your pictures on the days where you feel as though you have made no progress and lack motivation to remind yourself why you started! :)

Incline Walk- 10 minutes

*Push ups on stability ball X 12 reps (Push ball against wall to make it easier) 

*Plank abs on stability ball X 20 (In plank position with hands on the ball bring opposite ball to   opposite elbow)

*Dips on bench with feet on stability ball X 12

*Single leg bridges on stability ball X 15 per leg

*Single leg squats on stability ball with dumbbell overhead push (10 lbs)  X 12 per leg (One leg on ball- squat down on one leg and push dumbbell overhead)

*Plank 1 minute

Repeat X3

* Lunge, pull, & push X 15 each arm- 10 lbs (lunge, bring dumbbell down opposite foot, pull back & push overhead)

*Bench toe taps X 50 

* Plank taps push ups X 10 (tap each hand to opposite arm 2 times then push up)

* Side plank dips X 20 each side

* Wall sit against a stability ball- 1 minute 

Repeat X 2

* Dumbbell press while laying on stability ball X 20

* Chest Flys while laying on stability ball X 20

* Jump squat turns X 10 times (squat 4 times then jump and turn)

* Dive Bomber Pushups X 10 (Start in downward dog & vinyasa down then push back)

*Plank Jacks X 20

Repeat X 2

Shrimp Wraps & Chocolate Chip Cookies

 I get to spend this week with my sissy! She is usually not a fan of my healthy food concoctions, but last night I told her I would make her dinner (a healthy one of course). She was shocked at how good these shrimp wraps were and she didn't even realize they were healthy! These wraps are so simple to make and are actually very filling.  These have also become a favorite dinner choice for Jack and I. We usually make these at least once a week. They are perfect for families that do not have a lot of time to cook or the single college student (was often times me) that is looking for a single serving meal.

Ingredients:

1/2 lb shrimp

2 lemons

1 can black beans

1 can chick peas beans

1 avacado

1 mango

lemon pepper

Salsa

100% whole wheat wraps (whole wheat listed as the first ingredient)

Directions:

1. Take the tails off the shrimp

2. Saute the shrimp in a skillet with the juice of 1 lemon and lemon pepper to taste

3. Drain the black beans & chick peas

4. Combine the black beans, chick peas, chopped up avocado, chopped up mango, juice of 1 lemon, and lemon pepper in a bowl.

5. Place shrimp, beans mixture & salsa on the wrap! Enjoy!

I then made my favorite cookies for dessert! These cookies are made with 4 simple ingredients. I have not had someone try them yet that doesn't love them. These babies are so good…. I may have overindulged a little. Whoops!

Ingredients: 

2 bananas

1 cup rolled oats

1 heaping spoonful of almond butter

1/2 cup enjoy life chocolate chips (dairy, nut & soy free)

Directions:

1. Preheat oven to 350 degrees F

2. Mash bananas

3. Combine all ingredients

4. Spoon cookies onto a greased cookie sheet

5. Cook for 10 minutes

Total Body Circuit: no equipment needed

Run a 5K (3.2 miles) 

warm up- 5 minutes

Sprint 1 minute

Jog 1 minute

Sprint 1:30 

Jog 1:30

Sprint 2:00

Jog 2:00

Sprint 1:00

Jog 1:00

Jog fast the remainder of the time

Bench Circuit:

*Bench hops X 20

(hands on bench and hop over bench side to side with both feet)

*1 leg bench step ups (fast) X 20

(one foot on the bench, step up on that foot & tuck up the other knee)

*Other leg bench step ups (fast) X 20

*Tri-cep Dips X 20

*Bench jump ups X 20

(jump up on bench with both feet and hop down)

*Decline Push ups X 10

*Spider Planks X 20

REPEAT X3 

Hip Thrusts Sways X 50

Plank up downs X 10

Skiiers X 20

Single leg squat (no weight) X 15 each leg

Plank 1:00

REPEAT X3

Circuit: No equipment needed

If you haven't noticed, many of my workouts lately have been incorporating a lot of body weight exercises. I really enjoy varying up my workouts because it keeps me motivated. I do still enjoy doing weights occasionally because the more muscle you have the more calories you burn in a day (Give me that muscle!!). Although I am now realizing that you can really push your muscles and still feel sore the next day by simply doing body weight exercises. Most of these workouts you can do in your home as well! Recently I have been focusing on my trouble areas that happen to be my thighs and abs. So if you happen to see an abundance of abs, booty, & thigh workouts… I hope you enjoy them :) 

Run 4 miles at your own pace

No equipment circuit:

Squat kick backs X 10 

Squat knee ups X 10 (squat then crunch one knee up then squat and crunch up the other knee) 

Donkey Kicks X 10

Split Jumps X 10

Push-ups X 10

Spider Plank X 10 

REPEAT X 5 & aim for no rest!

(Modify to your fitness level)

Slow Bicycles X 20 

Hip Side to Sides (laying on back- raise hips and sway from side to side) X 30

Hip Thrusts X 30

Opposite knee to opposite elbow crunches X 20 each side

Repeat X 3

Health Facts: Did you know?

1. Oats vs Oat Bran- Many people know that Oats are a healthy breakfast choice. I used to eat oatmeal every morning and load it up with super-foods (hemp seeds, chia seeds, flax seed), fruits, and cinnamon and honey. Yes, this is still a healthy option, however I was recently introduced to Oat Bran by my boyfriend. I decided to do some research on this and was so surprised at the differences I found in Oat Bran as opposed to Rolled Oats. Here is a side by side comparison of OatBran as compared to Oats per 1/2 cup: This information is according to Quaker Oats.

Nutritional Values Oatmeal Oat Bran

Carbohydrates:       27g         25g

Fiber:                      4g           6g

Soluble Fiber:         2g           3g

Protein:                   5g           7g

Calcium:                 0%          2%

Iron:                        10%        20%

Thiamin:                 2%          25%

Phosphorus:            0%          25%

Riboflavin:              2%          6%

Magnesium:            0%          20%

Zinc:                        0%         10%

After finding this information, I have incorporated Oat Bran into my daily Breakfast. My typical breakfast consists of Oat Bran topped with cinnamon and SF syrup (or honey) and a one egg & egg whites omelet with salsa, veggies, and hot sauce! It is so good that I literally eat it every morning and never get bored with the taste.

2. Dirty Dozen & the Clean 15

Below are a list of the foods that you should always buy organic due to their high pesticide use. If you can't buy all organic produce, you should at least buy theses 15 (plus 2 new) organic.

2013 Dirty Dozen List

1. Apples

2. Strawberries

3. Grapes

4. Celery

5. Peaches

6. Spinach

7. Sweet Bell Peppers

8. Nectarines

9. Cucumbers

10. Potatoes

11. Cherry Tomatoes

12. Hot Peppers

2013 Clean 15 List

This produce is associated with the least amount of pesticide contamination. If you can't afford to buy organic but want to be exposed to the least amount of possible pesticides,  these 15 fruits and vegetables   are what you should ompt for to buy not organic.

1. Mushrooms

2. Sweet Potatoes

3. Cantaloupe

4. Grapefruit

5. Kiwi

6. Eggplant

7. Aspatagus

8. Mangoes

9. Papayas

10. Sweet Peas- frozen

11. Cabbage

12. Avocados

13. Pineapple

14. Onions

15. Corn

3. Farm raised salmon vs. wild caught salmon-

Confession: I used to eat farm raised salmon just about every other night. I figured that with salmon being my favorite food and with it be considered one of the healthiest fish you can eat that nothing was wrong with farm raised salmon. WRONG. To my surprise, after doing my research I found out that it is better to not eat salmon at all than to eat farm raised salmon (in my opinion). Farm raised fish was developed to meet the growing demands of fish. Now, due to the compact living and feeding conditions, farm raised salmon and fish have more diseases, toxins, artificial dyes, antibiotics, and fat. Does that sound appetizing to you?? Just wait.. 

Here are some additional characteristics of farm raised salmon:

- lower levels of Omega 3s, proteins, and higher levels of fat

- fed fishmeal that is conventionally grown containing GMOs, pesticides, & herbicides.

- intended to have lower levels of mercury but actually have just as much mercury as wild caught

- PCBs (highly toxic compounds) are 8 times more present in farm raised salmon

- Diseases, pests, & lice usually present. Given high doses of antibiotics to try to control these diseases

- Disease & Waste pollute our ecosystem 

4. Low Fat, Fat Free, & Sugar Free

These are the common "diet" terms. When I was going to low a point in my life, I was a cardio queen and was all about the low fat, fat free, & sugar free manufactured products. Truth is.. once again I my perception on these food was 100% wrong. 

Let's start with fat free/ reduced fat. When something is fat free, you have to assume that they are adding something back to make the food taste good because taking away the fat also takes away a lot of what gives the food flavor. Typically this means adding high amounts of carbs and sodium. Look at peanut butter for instance. Regular peanut butter is 16g fat and 7g carbs per serving. Reduced fat is 12g of fat and 16g of carbs per serving. So although you are losing those 4g of fat you are gaining 9g of carbs!! Also, take a look at a reduced fat cheese stick for instance. A reduced fat cheese stick can have up to 430mg of sodium!! Say whatttt? And that's for ONE cheese stick. Point Made.

Now, sugar free. When sugar is removed from something it is typically replaced with a sugar substitute. Just because the word sugar is not in the ingredients does not mean that your food/ drink does not have some form of sugar in it. The FDA approved 4 sugar substitutes that can be put in your food and drink. 

-Saccharin (Sweet n Low)

-Aspartame

-Acesulfame-K

-Sucralose (splenda)

Some other forms of sugar that may be in your "sugar free" foods and drinks. 

- Corn Syrup (Sugar produced from starch)

- Dextrin

- Dextrose (Glucose)

- Fructose

- High- fructose corn sypur

- Honey

- Lactose (milk sugar)

- Sucrose (table sugar)

If it is sweet, it probably has some form of sugar in it. Just read your labels and be careful because some sugar alcohols can create a craving for more sugar. I would recommend stevia as the best sugar replacement. "Stevia is a South American herb used as a natural sweetener for centuries. The leaves of the Stevia rebaudiana plant have a refreshing taste, zero glycemic index, zero calories and zero carbs. It is 25-30 time sweeter than sugar, and far more healthy!" Stevia.com 

Truth Behind Sugar Free

Cardio & Glutes

Cardio (30 minutes)

5 minute walk- Incline 10.0

1 minute walk forward- Incline 11.0

1 minute walk backward- Incline 11.0

1 minute walk forward- Incline 13.0

1 minute walk backward- Incline 13.0

1 minute walk forward- Incline 15.0

1 minute walk backward- Incline 15.0

1 minute walk forward- Incline 13.0

1 minute walk backward- Incline 13.0

1 minute walk forward- Incline 11.0

1 minute walk backward- Incline 11.0

1 minute side shuffle- Incline 5.0

1 minute other side shuffle - Incline 5.0

1 minute jog- Incline 5.0

1 minute side shuffle- Incline 7.0 

1 minute other side shuffle- Incline 7.0

1 minute jog- Incline 7.0

1 minute side shuffle- Incline 10.0

1 minute other side shuffle- Incline 10.0

1 minute jog- Incline 10.0

1 minute side shuffle- Incline 7.0

1 minute other side shuffle- Incline 7.0

1 minute jog BACKWARD- Incline 7.0

1 minute side shuffle - Incline 5.0

1 minute other side shuffle- Incline 5.0

1 minute jog BACKWARD- Incline 5.0

cool down

*wall bridges (bridges with feet on the wall) single leg and double leg

*supermans 

*plank

*spider plank

*single leg dead lifts (body weight)

*jump squats

*scissor kicks up and down (works inner thigh & abs)

*hamstring culs on bosu ball

*bridges on ground (go up on toes for one rep then heels on ground for one rep & repeat)

*Curtsey lunge with kick back (hands are on the ground and you squat down in a curtsey lunge then kick the lunging leg up in the air)

*wall sit

Repeat as many times as possible

GF, Vegan Cookies

Today I was looking for a little sweet treat (what's new) and I came across some Oat Pumpkin Cookies. After realizing I didn't have all the ingredients, I improvised! I love these because they are sweet but contain no chocolate (unfortunantly) and are refinded sugar free, Vegan, and Gluten Free! I used Applesauce in place of the pumpkin from the original recipe and it came out amazing. Unsweetened Applesauce is great to substitute for butter, oils, and sometimes eggs when baking. These cookies ended up tasting like a gingerbread cookie! YUM. Mine were also big and messy looking, but you can make them into small cookies if you want to get more out of the batter. Hope y'all try them out. I promise you won't regret it! :)

1 cup of gluten free flour (group up oats)

1/2 cup of gluten free oats

2 tbs cinnamon 

1/2 tsp of baking powder

1/2 cup unsweetened applesauce

1/2 cup melted coconut oil

3/4 cup coconut sugar

1/2 tsp vanilla

*optional: chocolate chips, nuts

Mix all ingredients and bake at 350 degrees for 15 minutes.  

Cardio & Arms

Treadmill 20 minutes

Warm up 5 minutes

Sprint 1:00

Jog 1:00

Sprint 1:30

Jog 1:30

Sprint 2:00

Jog 2:00

Sprint 1:30 

Jog 1:30

Sprint 1:00

Jog 1:00

Sprint :30

Jog :30

Alt Air Kicks while in a dip position X 20

Dips X 20

Plank Up Downs X 20

Plank Hips Dips (straight forward) X 20

Side Plank Hip Dips X 20 each side

REPEAT X 3

Bosu Ball Push ups X 20

Jumping Jacks X 40

Dumbbell Press while laying on Bosu Ball X 20

High Knees X 30 seconds

Knee tucks on Bosu Ball X 20

Donkey Kicks X 30 seconds

REPEAT X 3

Alt Squat Press X 15 each arm (squat down while holding a dumbbell and touch dumbbell with opposite foot and press up and raise dumbbell over head)

Jump Squats X 20

Plank 1 minute

Repeat X 3

HIIT Total Body Strength

Warm up on cybex- 10 minutes

*inner thigh pulses (in a side plank with top leg on a bench and lower leg is pulsing up to meet the bench) X 15 per leg

*hip thrusts (first 20- normal, next 20- lifted calves, next 20- knees together when down & open when thrust up)

*mountain climber push ups (4 mountain climbers, tap each shoulder with the opposite hand twice, then a push up) X 15

*wall sit with a weight on thighs X 1 minute

*super mans with leg curl X 20 

*dolphin push up (downward down push up) X 15

REPEAT X 2

*Side leg lifts with weight on hip X 20 each side

*Side leg lift with leg in front with weight on hip X 20 each side

*Side bent leg lift with heel and knee tap with weight on hip X 20 each side

*Dips X 20

*Plank up downs X 15

REPEAT X 2

*Single leg dead lifts with no weight X 15 each leg

*Dead lifts with weight X 20

*Spider plank 

Repeat X 2

*Squat & Press with weight X 10

*Air Squat X 10

*Burpee X 10

*Bicycles X 20

Repeat X 6 for time

Pure Barre Video

So yesterday's snow day turned into a home workout day for me. I found so many great youtube video workouts! One of my favorite videos that I stumbled upon was a pure barre video that really had my legs shaking. Considering pure barre is all the rage right now.. I figured some of you would appreciate this video! I know pure barre can get pretty expensive, so using youtube videos for pure barre is a great alternative to paying for the classes. And better yet, they can be done in the comfort of your own home. This is a huge plus for me considering I look hideous when trying to do ballet, but i'm always down to try something new and give it my best shot. :) enjoy!

Pure Barre Video

Cinnamon Bun Banana Muffins

It's a snow dayyy!!! So what does this mean to me? This means staying inside and trying to find things to occupy my time, such as baking! Apparently we are supposed to lose power, so I decided to go ahead and bake up some cinnamon bun banana muffins.. just in case :) These are just as healthy as they are delicious! The good thing about these muffins is you can take the muffin mix base and add to it what you want. Therefore you can turn this recipe into blueberry, chocolate chip, peach, or banana nut muffins. I got this recipe from Lexis Clean Kitchen, which is a blog I have been flowing for a while. I absolutely love all her recipes! Hope everyone is saying safe and warm during this snow day- xoxo

Muffin Mix Ingredients:

-1/2 cup almond flour

-1 1/2 tsp coconut flour

-1/8 tsp salt (I used pink Himalayan salt)

-1/4 tsp baking soda

-1 1/2 tsp coconut oil

-1 egg

-1 1/2 tsp honey

-1 tsp vanilla extract

-1 ripe banana, mashed

Cinnamon Swirl:

-1 tbsp cinnamon

-1 tbsp + 1 tsp maple syrup

-1 tbsp coconut oil, melted

Directions:

1. Preheat oven to 350 degrees 

2. Mix all dry ingredients in a bowl- almond flour, coconut flour, salt, baking soda

3. Mix all wet ingredients- coconut oil, egg, honey, vanilla, banana

4. Add the wet ingredients to the dry and mix

5. In a separate bowl, mix all the cinnamon swirl ingredients 

6. Grease a muffin tin with non stick spray

7. Pour muffin batter halfway into muffin tin

8. Add about 1 tbsp of cinnamon swirl on top of batter

9. Top muffins with remaining batter

10. Sprinkle the rest of the cinnamon swirl on top

11. Bake for about 20 minutes 

Hill Interval Cardio

This cardio workout is intended to work and grow the quads by using the combination of walking and jogging on an incline. You can always modify according to your fitness level!

Workout Time: 45 minutes

Warm up 5 minutes

Sprint 1 minute- Incline 0

Jog 1 minute- Incline 0

Sprint 1 minute- Incline 3.0

Jog 1 minute- Incline 3.0

Sprint 1 minute- Incline 6.0

Jog 1 minute- Incline 6.0

Sprint/jog fast 1 minute- Incline 9.0

Walk/ Jog 1 minute- Incline 9.0

Jog fast 1 minute- Incline 12.0

Walk 1 minute- Incline 12.0

Jog fast 1 minute- Incline 15.0

Walk 1 minute- Incline 15.0

Repeat back down the pyramid 

Walk for 2 minutes

5 minute Sprints- level 11.5-12.5

:30 sprint

:30 rest

X5

Walk for 2 minutes

Walk on Incline 10.0- 1 minute

Walk Backward on Incline 10.0- 1 minute

Walk on Incline 13.0- 1 minute

Walk Backward on Incline 13.0- 1 minute

Walk on Incline 15.0- 1 minute

Walk Backward on Incline 15.0- 1 minute

Repeat Back Down the Pyramid 

Cool Down

HIIT Treadmill- 1 hour

I used to be the queen of some cardio. I would run for an hour at a steady pace on the treadmill all the time. Once I realized my body got used to my typical steady state cardio and I was never seeing any results, I decided it was time to change things up. There is something to be said for shocking your body, as it is the whole purpose to varying your workouts. You always want to leave your body guessing to help overcome a plateau (Im still trying to grasp this concept as I love my routine workouts).

Other than knowing today was my cardio day, I had no plans for my workout as I was walking into the gym. I hopped on the treadmill for a little warm up jog and to my surprise it turned into an hour long hiit cardio sesh. It was an amazing workout and I felt so great after! The time literally flew by to the extent that I didn't even realize I had been on the treadmill for an hour.

0-5:00 warm up

1:00 sprint

1:00 jog

1:00 sprint

1:00 jog 

1:30 sprint

1:30 jog 

2:00 sprint 

2:00 jog

1:30 sprint

1:30 jog

1:00 sprint

1:00 jog

walk 2 mins

Sprints 10 minutes- Level 11.0-12.0

:30 sprint

:30 rest

walk 2 minutes

Incline walk 10 minutes (do not hold onto treadmill!)

2:00 level 10.0 speed 4.2

2:00 level 13.0 speed 4.0

2:00 level 15.0 speed 3.8

2:00 13.0 speed 4.0

2:00 level 10.0 speed 4.2

Jog the remainder of the time until you attain an hour- Level 7.5-8.0

Tri Colored Quinoa Salad

Tonight's dinner was simple and so filling. Quinoa is a complete protein, therefore it does not take much to give you that full and satisfied feeling. Because Quinoa can be quite bland tasting if eaten alone, I decided to spice it up by adding some different textures and flavors. The flavors in this dish ended up being amazing when all mixed together. You can make it your own by adding your favorite spices! I topped mine with Himalayan pink salt, fresh squeezed lemon, pepper, and sriracha. 

Ingredients:

1 1/2 cups of Tri Color Quinoa

1 Avocado

1 can of white beans

Almonds

1 lemon 

Himalayan pink salt

lemon pepper

pepper

sriracha

Directions:

1. Cook Quinoa according to package

2. Cut avocado into small slices and slice almonds into small pieces

3. Combine all ingredients together

4. Top with sriracha 

2 Servings

Strength & Cardio Arms

Here is today's cardio & arm circuit. This circuit was done using all body weight (except one exercise), so it can essentially be done anywhere! 

Bike 20 minutes 

Warm up 5 minutes

:30 sprint

:30 normal pace

1:00 high resistance standing pedaling 

1:00 normal pace 

Repeat until reaching 20 minutes

Circuit 1- :30 seconds on :15 seconds off

*Dumbbell Push ups with alt arm pull back

*Plank

*Burpees (different variations each round. ex: burpee w/ plank jack, burpee w/ push up, burpee w/ mouton climbers)

*Dips 

*Sit thrus

Repeat X 3

Circuit 2- :30 seconds on :15 seconds off 

*High Knees

*Plank up downs

*Burpees

*Jump Rope

*Plank w/ alt arm & leg raises

Repeat X 3

Abs

Paleo Fudge

Looking for a quick sweet treat that won't leave you feeling guilty? This paleo primal fudge is so simple to make and contains very few ingredients! This fudge is so delicious and so good for you. It is filled with good fats and protein to leave you satisfied after indulging. It is a great alternative to ice cream if you are looking for something cold and chocolately to satisfy that sweet tooth. :)

Ingredients:

1/2  cup melted coconut oil

1/2 cup almond butter (can also use dark chocolate dreams pb if you really like it chocolately!!)  

1/2 cup cacao powder (cocoa powder will also work)

1/4 honey or maple syrup

1/2 tsp vanilla

Directions:

1. melt coconut oil

2. mix all ingredients

3. spray a muffin tin with nonstick spray

4. pour mixture to fill a little less than half of each tin

5. Place in freezer for 20- 30 minutes

ENJOY!