Legs & Cardio

10:00 HIIT CARDIO: STAIRMASTER

1:00 Sprint

1:00 Slow

HIIT ARMS

5:00 Warm up- Walking incline

10 Minute Arm Circuit (:45 work :15 rest) *I use the tabata app for my interval training

- Bench Press

- Bent over row

- Chest flys

- Dumbbell Curls

- Lat Raises

*Repeat circuit (no rest)

7 Minute Treadmill Run

1:00 light jog (7.0)

1:00 run (8.0)

1:00 light jog (7.0+)

1:00 run (9.0)

1:00 light jog (7.5)

1:00 run (9.0+)

1:00 jog (7.5+)

10 Minute Arm Circuit (:45 work :15 rest)

- Lat pull down

- Tricep extension

- Cable curls

- Rear delt cable pull

- Cable chest flys 

*Repeat circuit (no rest)

8 Minute Treadmill Run 

1:00 run 0 incline (7.5)

1:00 run 5.0 incline (7.5)

1:00 run 0 incline (7.5)

1:00 fast run 0 incline (9.5)

1:00 run 0 incline (7.5+)

1:00 run 5.0 incline (7.5+)

1:00 run 0 incline (7.5+)

1:00 fast run 0 incline (9.5)

Ab & Cardio Circuit

 So many "fitspos" get scrutinized these days for posting their gym or workout selfie. It takes A LOT of courage to lay it all out there and post a workout selfie, so I just want to give praise to those that do so. I also want to advocate that I am for the "gym selfie" because these pictures enable you to literally watch your progress as well as keep yourself accountable. I think taking progress pictures is extremely important if you lift weights because although the number on the scale may not change much, you can still see the physical changes your body is making. Yes, posting a picture can be extremely nerve-racking, but starting this blog and laying everything out there for the world to see has been so rewarding. So if you are someone contemplating posting a progress picture or even a picture when you are just starting out, know I support you 100%!! 

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              Abs and Cardio Circuit:

7 minutes of abs- AMRAP (as many rounds as possible) 

20 leg lifts

20 bicycles

20 V ups

50 mountain climbers

5 minutes of sprints

:30 sprint

:30 rest

7 minutes of abs-AMRAP

30 Sit ups with a twist (15 each side)

40 scissor kicks

20 weighted sit ups

20 reverse crunch

                   

                      5 minutes of sprints

                            :30 sprint 

                             :30 rest

                           REPEAT

   Total ab work time: 30 minutes

       Total cardio: 20 minutes

Chocolate Chips Cookies

Ingredients:

-1 cup oat flour

-1/4 cup almond flour

-1/8 tsp sea salt 

-1/4 cup coconut oil (softened not melted)

-1/4 cup honey

-1/4 tsp baking soda

-1/2 packet sweetener packet

-1/2 cup enjoy life chocolate chips 

Directions:

1. Preheat oven to 350 degrees F

2. Mix all dry ingredients in a bowl

3. Mix all wet ingredients in another bowl

4. Combine ingredients and mix well

5. Bake for 15 minutes

Healthy Banana Bread

Ingredients:

- 1 cup oat flour

-1/2 cup rolled oats

-1/4 tsp cinnamon

-3 ripe bananas

-1/2 cup plain greek yogurt

- 2 eggs

-1/4 cup coconut sugar (can omit)

-1/8 tsp salt

-1/4 tsp baking powder

-1/2 cup walden farms syrup (honey or sweetener of choice)

- enjoy life chocolate chips

                            Directions:

1. Preheat oven to 350 degrees F

2. Combine all wet ingredients in a bowl

3. In another bowl, combine all dry ingredients

4. Add wet ingredients to dry ingredients and mix well

5. Pour batter into two greased loaf pans

6. Bake for 45 minutes

7. Melt chocolate and drizzle on top 

Homemade Protein Bars

Icemaggedon here in Nashville has me baking like I'm Betty Crocker (but really)!  I am so excited about this recipe because I have a serious lack of groceries, but I really wanted to make some homemade protein bars. We clearly didn't prepare to be iced in... guess I'll be eating protein bars the rest of the day! 

For this recipe I was able to improvise and use the ingredients I happened to have in the pantry. I honestly didn't expect these bars/ bites to turn out so good, but I'm not complaining! Happy Snow (Ice) Day!! 

Ingredients:

- 1 scoop Vanilla Quest Protein (or protein of choice)

- 1 cup oat flour

- 1/2 cup oats 

- 1/4 cup coconut sugar

- 1/4 tsp baking powder

- 1/4 tsp xanthan gum (can omit)

- 4 Tbsp almond butter

- 1 egg

- 1/2 cup almond milk (or milk of choice)

- enjoy life chocolate chips to taste

Directions:

1. Preheat oven to 350 degrees F

2. Mix all dry ingredients together in a bowl (including a couple chocolate chips)

3. Mix all wet ingredients (almond butter, egg, almond milk) together in another bowl

4. Add wet ingredients to dry and mix well

5. Pour batter in greased loaf pan

6. Bake for 25 minutes

7. While loaf is cooling, melt 1/4 cup of enjoy life chocolate chips (or any chocolate chips) and drizzle over bars

8. Cut into pieces

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*