weighted leg workout

Today's Leg Workout- workout time 1 hour

20 minute bike
warm up 5 minutes
level 15- sprint 1 minute
level 10- slower pace 1 minute

Barbell weights
20 X good mornings
10 X per leg- single leg step ups
30 reps (jumps squats, lunge jumps, mountain climbers)
Repeat X3

Barbell and Dumbbell
20 X barbell plie squats
    20 X pulse plie squats (heels raised)
12 X each leg single leg dead lift
30 reps (jumps squats, jumping jacks, line jumps, high knees)
Repeat X3

15 X leg press
20 X calve press
Repeat X 4

Pancakes

This morning I made a masterpiece of a pancake that I would love to share because it was that good. I like to make simple healthy things because I am not one to spend hours in the kitchen baking, yet I love my baked goodies and pancakes! Im raving over this pancake because it is so easy to make and has essential proteins, healthy fats, carbs, fiber, and those magical superfood seeds. This is the perfect combination of macros to get your day started the healthy way.

Pancake Ingredients:

*1 banana

*1 egg

*1 tbsp almond flour

*1 tbsp chia seeds

*1 tbsp flax seeds

*1 tbsp hemp seeds

Directions:

1. Mash banana

2. Mix all pancake ingredients together

3. Cook pancake on stove on med heat

4. Top with natural peanut butter, honey, cinnamon, 3 figs, unsweetened coconut, Walden Farms syrup (no calories)

Amy's Soup

If you are like my family, you are always on the go and everyone is on different schedules. As this is the typical lifestyle most days, it gets tough to think about coordinating healthy meals for everyone in the family. I truly do understand this concept.

Or you may be living on your own and find it difficult to cook meals for solely one person. I struggled with this throughout my college career. I always was trying to find the healthiest microwaveable meal, or ways to make a healthy meal for one. Good news is, there is no excuse for feeding yourself or your family unhealthy microwaveable meals because nowadays there are healthy frozen meals and soups! 

I just recently discovered Amy's Organic Soup as well as her other products and wish I would have known about her products earlier! All her soups are gluten free, vegan, no GMOs, and low sodium, no bioengineered ingredients and no preservatives. These are all things you have worry about in all your other frozen meals (including your lean cuisines) and soups. I can't recommend these products enough! I have only tried her soups, but I can't wait to try all her other goodies like veggies burgers, mushroom risotto, burritos, and enchiladas! 

Hope this helps some of you busy bodies! 

Here is the website to see all she has to offer... Amy's Kitchen

Benefits of seeds & lemon water

Need some simple healthy changes for your diet? Take a look at the benefits of these seeds. All these seeds are essentially tasteless and easy to add to yogurt, cereal, oatmeal, pancakes, salads, and baking recipes! All these seeds add such amazing health benefits to your daily foods. Best thing is you only need a small amount to reach your daily nutritional needs.  

Another easy yet great addition to your diet is drinking lemon water. It is said that you should start and end your day with a warm glass of lemon water to naturally flush you system. Here are a few more reasons why lemon water is so great for you!

HIIT Legs

As my legs have always been my biggest struggle, I really enjoy varying up my leg routines to keep my body guessing. This leg routine was designed to use all body weight to exhaust the muscles. Body weight exercises can be just as efficient as lifting weights. I find it hard to find that balance between wanting to be strong yet feminine, so I like to do body weight exercises just as often as I lift weights to achieve results. 

20 Minute Bike Cardio

warm up 5 minutes

1 minute sprint- level 15

1 minute- level 10 

Repeat X 8

Circuit 1- 10 minutes

20 seconds on 10 seconds rest X4 Rounds

Squat jumps

Calf jumps

Burpees

Lunge jumps

Medicine ball hamstring curls

Circuit 2- 10 minutes

20 seconds on 10 seconds rest X4 Rounds

In & Out Jumps

Skaters

One leg Bridges

Other leg Bridges

Burpees

Healthy Pumpkin Pie

Pumpkin pie is by far my favorite fall treat. If you put a whole fatty pumpkin pie in front of me, I would probably eat the whole dang thing. I have no control when it comes to indulging in some pumpkin pie. As soon as it began to turn fall I instantly started experimenting with some healthy pumpkin pie recipes. All the recipes I attempted were pretty much a fail except for the recipe I made tonight! I can not tell you how much it excites me that I have found this recipe! I can now devour the whole thing if I so desire... :)

This recipe is super light and fluffy. You can indulge in this pumpkin amazingness without the feeling of being weighed down by your dessert. Always a good feeling when you feel the perfect amount of full after dessert, right? Especially a healthy treat that does not come with much guilt!

I do have to admit that I found this recipe on another blog considering my recipes were not quite cutting it. I do want to give her credit for being so awesome and creating this recipe! Stacey Makes Cents.

Ingredients:

Crust:
- 3/4 cup ground flax meal
- 1/4 cup almond flour
- 1 tsp cinnamon
- 2 tbsp coconut oil, melted
- 2 tbsp cold water

Filling:
- 1 can pumpkin puree
- 1 cup heavy cream
- 2 eggs
- 1/3 cup Truvia or 1/2 cup sugar of choice
- 1 tbsp pumpkin pie spice
- dash of salt

Directions:
1. In a bowl, combine flax, almond flour and melted coconut oil
2. Stir in cold water
3. Press dough into bottom of pie pan
4. Bake crust at 350 degrees for 12 minutes.
5. Mix together pumpkin, creme, eggs, Truvia, pumpkin pie spice, salt.
6. Pour over crust
7. Bake at 350 degrees for 45 minutes
8. Let cook completely before cutting

Arms

10 minute warm up on treadmill- walking on 15.0 incline

Circuit 1: repeat each exercise for :30 with no rest in between exercises but can rest 1 minute between rounds. Repeat 4 times.

- Mountain Climbers

- Straight arm plank

- Weighted sit ups- straight arms

- Chair dips

- Push-ups (can be modified)

Circuit 2: Weights (cable low)

-  Low cable cross overs (start with arms crossed at waist and extend arms straight over head)

- Low cable curls

- Cable pull throughs (straight arms by side and pull straight arms above head)

Circuit 3: Weights (cable high)

- Cable chest flys 

-  High cable curls

- Cable push downs (arms out straight & push down arms next to body)

10 minutes of cardio: 20 seconds on 10 seconds off 

Every 20 seconds do a new exercise with 10 seconds of rest until you reach 10 minutes