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*