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!