#WorkoutWednesday: Progressive Treadmill Run

Happy Wednesday All!

Looking to burn some calories before turkey day next week? Try this progressive treadmill run for your next cardio session!

Warmup: Walk for 5 minutes

The Workout: Increase your running speed every 5 minutes.  At the same time, decrease the incline you are running at. Complete one round for a total of 20 minutes.

  1. Run at 6.0 mph* and set incline to 3
  2. Increase speed to 6.5 mph and decrease incline  to 2
  3. Increase speed to 7.0 mph and decrease incline to 1
  4. Increase speed to 7.5 mph and decrease incline to 0

*adjust speed according to you!

Cool Down: Walk 5 minutes

What’s your favorite cardio workout?

Talk soon!

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#MotivationMonday: What Does Science Say?

Happy Monday All!

It’s 6:00am. My alarm goes off, and all I want to do is cover my head with a pillow. I do not want to walk in the cold to go to the gym. All I want to do is stay in bed, and watch movies. Can you relate?

We constantly hear people talking about lack of motivation. In fact, lack of motivation is in the top five reasons people don’t achieve their goals (according to Google!).

In 2016, The Journal of Sports Medicine and Physical Fitness published a scientific study where researchers in Spain analyzed the relationship between physical activity and motivation in 901 university students. Each of the students completed questionnaires regarding behaviors and physical activity.

Essentially, the researchers found that the more self-ran or self-determined a person was, the more often that person participated in moderate to vigorous physical activity. Likewise, researchers also showed that students who motivated themselves to perform physical activity experienced lower levels of barriers to participate in physical activity. Basically, if you are working out for you and to improve your health, you are going to be more willing to make time to workout, and that workout will be performed with higher intensity.

Seems simple enough, right? So, how do we find this motivation? Whenever I am feeling discouraged, I ask myself one question: Why am I doing this?

At the end of the day, family, trainers, and friends can only push you so far towards your goals. You have to make the decision to be your own motivator!

Want to check out the research article? Click here.

Want to write a new goal? Check out my tips form a couple weeks ago!

What’s you favorite self-motivation tactic?

Talk soon!

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#FoodieFriday: Safeway Grocery Haul

 

Happy Friday All!

Rather than post recipe, I wanted to share what I typically buy at the grocery store to set myself up for a successful week! I usually shop at Safeway because it is one of the grocery stores my family used growing up. I am familiar with the brands and food sections, so it makes the trip quick and efficient!

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Protein

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Ground beef has been a staple in my diet the past few weeks! I experienced about a month of chicken that had a weird texture. Needless to say, I have been rotating between the 93% Lean Ground Beef and ground turkey! I also picked up some crack black paper turkey breast for my bento boxed lunches this week.

Snacks

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Rice cakes and some type of protein bar is usually on my weekly grocery list. One Bars were on sale this week, so I decided to try a few. I use rice cakes as a carb source for my bento box. My favorite flavors are either caramel or chocolate.  Finally, I picked up cereal, apple chips, and fig bars for carb sources and to fix my sweet tooth at night!

Produce

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For produce, I picked up fruits and veggies. I have really been enjoying strawberries lately. They are great for a dessert or to pack for lunch. I also wanted to incorporate sweet peppers in my lunch this week. Finally, I grabbed carrot veggie spirals and sweat potatoes for dinner.

Odds and Ends

 

I picked up some green beans for dinner, soup to substitute for lunch, egg whites for my oatmeal, and cheese sticks for a quick snack. Oh yes! is my favorite brand of soup by far. I highly recommend!

And thats it!

What are you grocery store favorites?

Talk soon!

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#WorkoutWednesday: Rest Day Style

Happy Wednesday All!

I hope you all are having a great week! This is an untraditional #workoutwednesday post. While sticking to a plan and grinding 24/7 are great ways to achieve goals, I think rest days and listening to your body is also important.

After the past two workouts, I have noticed that my body is not just sore, but I am actually having sharp pains in my lower back and hip flexors. This is a huge indicator that it’s time to hit the breaks, and let my body rest. Therefore, I am not working out today, and that’s okay! Instead, I am still going to eat nutrient dense food, stretch a little, and hit the hay early.

But, if you are dying for a new workout, check out last week’s leg day!

Remember, your body isn’t a machine! And even if it was, machines break, too. Listen to your body, and take a rest day if you are noticing extra soreness or pain!

What’s you favorite recovery-day activity?

Talk soon!

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#MotivationMonday: My Favorite Youtube Channels

Happy Monday All!

During my first year in college, I started following a few fitness public figures on Youtube. I still follow these same channels now (with a few new!), and I love trying out their workouts and food recipes! Youtube gives these athletes a more humanized form versus the edited pictures you may see on social media. More so, they also provide meaningful advice regarding unrelated fitness topics. Check them out below!

Christian Guzman

Christian Guzman is a entrepreneur who is relatively young. His work ethic and drive to be the best inspires me, and I strive to approach life with his mindset. Whether it’s working out, business, or life, his “rants” are perfect for self reflection.

https://www.youtube.com/Christianguzman

Max Chewning

Max Chewing is another entrepreneur with a very outgoing personality. I watch his videos for the comedy and reminder that you can live a healthy lifestyle and still enjoy life.

https://www.youtube.com/maxxchewning

Paige Reilly

I recently started following Paige Reilly, and I love her genuine personality. I am completely on board with her “bodybyoats” movement. She also has some awesome supersets to try if you ever want to switch it up!

https://www.youtube.com/Paige_Reilly

Who do you look for inspiration?

Talk soon!

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#FoodieFriday: My Go-To Starbucks Drinks

Happy Friday All!

I am a HUGE coffee fan! Whether I am drinking my coffee black, creamy, warm, or cold, if I have coffee in my head, I am pleased with life! Here is a list of my current favorite drinks from Starbucks:

Almond Milk Flat White 

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100 calories, 6g fat, 9g carbs, 3g protein

Flat whites has a sweet flavor and frothy texture to the coffee. I started ordering these about six months ago, and I am completely addicted! Plus, it’s pretty low calorie and easy to fit into my daily calories.

Vanilla Sweet Cream Cold Brew

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110 Calories, 6g fat, 14g carbs, 1g protein

I ended up ordering this drink out of the blue. I didn’t know what I wanted other than a cold drink because it was 90 degrees outside! I saw the low calories next to the drink and ordered. Luckily, it was delicious! The drink is a bit more on the sweeter side, so I don’t order it often. However, it’s a great way to cure my sweet tooth early in the morning!

Iced Unsweetened Coffee with 2 pumps SF Vanilla

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Typically, I’m not a huge iced coffee fan, but I do like this drink! It is slightly bitter, though, so keep that in mind if you like your coffee sweeter!

5 Calories, 0 fat, 0 Carb, 0 Protein

What’s you favorite splurge coffee order?

Talk Soon!

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#WorkoutWednesday: Leg Day

Happy Halloween All!

To celebrate the holiday (and hump day!), I thought I would share another leg day. Check it out below!

4×10 Wide Stance (Toes Out) Back Squat

Superset: 4×20 Banded Squatted Toe Taps

4×12 RDLS

Superset: 4×10 Plate Wide Stance (Toes Out) Squat

 

4×10 Dumbell Reverse Lunge

Superset: 4×10 Bulgarian Split Squat with Hop

4×15 Cable RDLS

How are you all celebrating Halloween?

Talk soon!

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#MotivationMonday: Let’s Run

Happy Monday All!

Given the recent nice whether, I have been trying to get outdoors as much as possible before it turns icy and cold. With that being said, getting in the sun and going for a run a few times a week as helped my mood tremendously!

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To track my runs, I use two different devices: a TomTom Watch and MapMyRun.

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When I ran in high school, my watch was my best friend. I still use it from time to time, but I tend to stick more to MapMyRun now. I like the fact that the app tells you the mileage and pace in your ear, so I can adjust my pace based on how I am feeling. Plus, you can add friends and create a support community!

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How do you incorporate getting outdoors in your workouts?

Talk soon!

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#FoodieFriday: Turkey Burger and Carrot Fries

Happy Friday All!

Have you ever wanted to indulge in burger and fries, but you realized you don’t have enough macros or calories to do so? Well, this quick little recipe is just as good as any ole burger and very diet friendly! I first cooked this meal for Sunday night football, and now, it’s a staple in my diet. Check it out below!

What You Need:

1 tsp Olive Oil

Salt

Pepper

Garlic Powder

Onion Salt

Dijion Mustard (Optional)

2 Heaping Handfuls Spinach

1 93% Lean Butterball Turkey Burger

1 Cup Baby Carrots

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What You Do:

Preheat oven to 450. Cut about 1 cup of baby carrots into fourths. Spread on a cookie sheet. Pour 1 tsp of olive oil on the carrots, and sprinkle with salt and pepper. Cook for 10-15 minutes!

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In the mean time…

Warm a skillet on medium-high heat. Place turkey burger in pan, and sprinkle onion salt, pepper, and garlic powder. Cook about 5-7 minutes on each side until brown!

Add in two heaping handfuls of spinach to the skillet. Continue to cook until spinach is completely sautéed. Your carrot fries should also be done at this point!

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Throw on a plate and cover in mustard (if you like!), and you have a quick, healthy yummy meal!

turkeyburgerandcarrotfires

Calories: 218 Carbs: 6 Protein: 24 Fat: 13

What’s your favorite diet-trick recipe?

Talk soon!
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#WorkoutWednesday: Circuit Training

Hello to another Wednesday!

In the midst of midterms, papers, and projects, sometimes spending an hour or so in the gym adds more stress than good. However, rather than not workout at all, I do a 30 minute at-home circuit instead! That way, I don’t feel guilty for missing a workout out, and I still have ample time to focus on work. Check it out below!

Complete each exercise continuously after one another. Rest 2-3 minutes (adjust to your needs) between sets. Complete 6 rounds.

  1. 15 squat to oblique crunches
  2. 10 lateral raises
  3. 10 lunges to shoulder presses
  4. 12 plank shoulder taps
  5. 10 burpees
  6. 15 sit-ups
  7. 10 push-ups

What’s your favorite low-on-time workout?

Talk soon!

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