Cardio

Last week was an amazing yet busy week. The conference I was at constantly had wine and goodies that were way too hard to pass up. After indulging in some amazing meals and wine, my mom turned to me and pointed out how proud she is of me that I now have more flexibility with my diet than I ever have. She caught me so off guard with this comment, but it couldn't mean more to me to hear her say that. As she is the first person to be honest with me, I realized that moderation is definitely a great thing. I no longer deprive myself of anything. I follow the 80/20 rule, eating clean about 80% of the time and indulging 20% of the time. This being said, I had a fabulous week meeting lots of new amazing people, spending quality time with my new fab'rik team and enjoying some fabulous meals.

My first workout back home was tough. It was intended to get me back on track by sweating all the toxins out of my body. In this workout I was able to burn over 600 calories by only doing 50 minutes of work.

Treadmill- 20 minutes

warm up 5 minutes- Level 7.5

Sprint 1 minute- Level 11.0-12.0

Incline walk- Incline 15.0, Level 3.8-4.0

Jog 1 Minute- level 7.0-7.5

Repeat X 4

Bike- 20 Minutes

warm up 5 minutes

:30 Sprint- Level 15

:30 Slow- Level 11-12

1:00 high resistance standing- Level 20 

1:00 Slow- Level 11-12

Repeat until you reach 20 minutes

10 Minute HIIT

:20 Burpees :10 rest

:20 Squat Jumps :10 rest

:20 Push Ups :10 rest

:20 Skiiers :10 rest

:20 mountain Climbers :10 rest

Repeat X4

Cardio

For those of you that love to sweat and get that heart pumping…. enjoy this cardio workout :)

Elliptical 20 minutes

warm up 5 minutes

:30 sprint

:30 slow

1:00 sprint

1:00 slow

1:30 sprint 

1:30 slow

2:00 sprint

2:00 slow

1:30 sprint

1:30 slow

1:00 sprint

1:00 slow

:30 sprint 

:30 slow

*my sprint & slow was on level 14.0-15.0

HIIT

:20 jump rope

:10 off

X8

rest :30

:20 fast feet forward and back

:10 off

X8 

rest :30

:20 fast high knees

:10 off

X8

rest :30

:20 mountain climbers

:10 off

X8

rest :30

:20 squat jumps

:10 off

X8 

Banana Chocolate Chip Walnut Bread

Lately I have been craving some banana bread!! When this happens I typically start browsing around on the many health and fitness blogs that I follow to try to find the perfect recipe. After looking at about 5 different recipes and realizing I was missing several ingredients, I decided to just go out on a whim and throw together what ever ingredients I had and hope for the best. I have actually been doing this a lot lately because I am running extremely low on all my baking ingredients. Anyways.. I don't know how I did it, but this bread turned out uh-mazing! I think ill just start making all my own concoctions :) This bread turned out exactly how I had hoped, which is why I feel comfortable enough to share the recipe with y'all! My measurements may not be exact because when I tell you I literally used the last of what I had left.. I mean it. Ill give my best guest-a-ment on the measurements for this recipe.

*side note- SO many people ask me how I can afford all this healthy food and baking ingredients. The answer to that is, I don't. I spend $10 on almond flour, and although that may seem like a lot when first buying it, this almond flour last me for a couple months. This is the same with all my baking ingredients. It may seem expensive when you first buy it, but then you realize how long it lasts. My chia seeds, hemp seeds, coconut oil, organic whole wheat flour, almond flour, peanut flour and honey all last for a month at the very least! Usually they last me a lot longer. I also don't slave away in the kitchen for hours. I only bake when I have time at night or on the weekends, and most of my meals are quick and on the go. For quick on the go meals, you can find so many healthy options. My favorite lately is oat bran topped with honey and cinnamon for breakfast! I felt the need to address these questions because I get asked them so frequently, so I hope this helps! :)

Meghan's Banana Chocolate Chip Walnut Bread Recipe

2 bananas

1 small container fage plain greek yogurt

1/2 cup melted coconut oil

1 egg

1/4 cup honey

1/4 cup agave

1 tsp vanilla

1/4 cup chopped walnuts

3/4 cup whole wheat flour

1/4 cup peanut flour

1/2 cup almond flour

1 tsp baking powder

1 tsp cinnamon

1 tsp sea salt

3/4 cup dark brown sugar

85% cacao bar chopped up 

Directions:

*Preheat oven to 350 degrees

*combine all the wet ingredients in a bowl (including smashed bananas)

*combine all dry ingredients in another bowl (except chocolate chips and walnuts)

*slowly add wet ingredients to dry ingredients and mix well

*mix in walnuts and chocolate chips

*spray a bread pan with non stick baking spray

*bake for 45-50 minutes

*DEVOUR

Legs

I did this leg circuit 2 days ago and I still am walking like I have broken legs. I didn't have much time at the gym this day, but that was no excuse for not getting in a banging workout!

15 minute warm up on the cybex machine 

Barbell plie squats X 15

Plie squat pulses X 20

Straight leg dead lifts with barbell X 15

Calf lifts with barbell X 30

:30 Cardio

Repeat X3

Single leg squat X 12 per leg

Single leg dead lift with dumbbell X 12 per leg

Single leg step up with dumbbell X 12 per leg

:30 Cario

Repeat X3

                                     Leg press Machine

                                     Close stance X 15

                                     Wide stance X 15

                                          Repeat X 2

Cardio & Post- Workout Breakfast

This morning was one of those days that was REALLY hard to get out of bed. Last night Jack and I decided that we were going to make it to the gym in the morning, as that is what would best would fit our schedule today (we usually go at night). When my alarm went off this morning, I realzied working out was one of the last things I wanted to do. I knew I had to get over that thought pretty quickly and get my butt out of bed, as this would be the only time I would be able to workout today. So I did it. I rolled out of bed, threw on my warm gym clothes (since its freezing now!! ughh), had my cup of coffee, and got my booty to the gym. Surprisingly I had a great workout despite not even wanting to be at the gym. The point here- Yes, I too have those days where it takes everything I have to get to the gym. 

On my way to the gym I had these goodies that I got from the Charlotte Health and Fitness Expo that we went to yesterday. I love trying new products and I loved both of these! This Access bar (that I had never heard of) allows your body to use your fat during a workout for energy instead of muscle!! I will definitely be purchasing more of these. It was the perfect pre-workout fuel. The sustain sport drink mix keeps you hydrated throughout your workout. It was able to keep me going and tasted so good too! Needless to say, I really like my freebees from the expo yesterday!

ACCESS BARS
SUSTAIN SPORT DRINK MIX

Todays cardio workout was a little easier than most. I was so sore this morning, so I listened to my body. I took it kinda easy.

Walk on an incline for 20 minutes- Highest Incline- level 3.8-4.0 

DO NOT HOLD ONTO THE TREADMILL 

20 minute HIIT (20 sec on, 10 sec off)

fast feet forward and back

high knees

butt kicks

burpees

mountain climbers

Repeat X 8

Abs

After my workout this morning, Jack made me the perfect post workout breakfast! He made an omelet with one egg, egg whites and veggies, and oatbran topped with honey and cinnamon. I also made myself my favorite post-workout drink that consists of a scoop of wheat grass, half a scoop of vegan chocolate protein (Juice+) and some almond milk. 

Quick Easy Meal

Last night Jack and I did not make it home from the gym until 8:30, so of course that calls for a late dinner. As we were driving home, we were trying to think of everything possible to make that would be healthy and quick. Because the two of us are trying to save money, eat very healthy, while cooking at home, we decided to stroll through Harris Teeter to see what we could find. At this point, calling in something would have been the easy thing to do because I was so hungry I couldn't even think of something to cook, but we refrained from doing so. Anyways, as were strolling though the grocery store I quickly thought of the perfect healthy cheap dinner that takes no time to cook! I decided to get a can of Amy's split pea soup (all natural and organic) as well as a microwaveable sweet potato!! Literally this ended up costing me $5 and 10 minutes to cook! Eating healthy is soooo easy and takes just as much thought as choosing unhealthy choices. Just be sure to make available the healthy choices so you won't end up reaching for the unhealthy choices when in a hurry. Just wanted to share this quick story with you to help you realize that I understand every one lives a busy life, just make smart choices and your healthy lifestyle will become a habit in your everyday life! My healthy dinner cost me less than a frozen pizza and was made in a jiffy-- win win for me!

PS- Amy's frozen foods and soups are all natural, organic, non GMO, and Vegetarian!! Their breakfast burritos are also the bomb!

I topped my sweet potato with honey & cinnamon! Also had an amazing glass of wine- one glass a night is good for you right?? That's my moto :)

Muscle Building Arm Workout

2 mile run (warm up)

Barbell Bench Press Wide Grip X 15

Barbell bent over row X 15

:30 cardio

Repeat X 3

Barbell Bench Press Close Grip X 15

Barbell Curl lower half X 7

Barbell Curl top half X 7

Full Barbell Curl X 7

:30 Cardio

Repeat X 3

Dumbbell Shoulder Extension lifts X 15

Dips X 20

:30 Cardio

Repeat X 3

Skull crushers X 15

Chest Flys X 15

:30 Cardio

Repeat X 3

Lat pull down X 15

Seated Row X 15

Repeat X 3