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!