#FoodieFriday: High Protein Bento Boxed Lunch

Happy Friday All!

For me, lunch is the hardest meal to plan. Half of the week I am at home, and the other half I am on campus in class. For the days I am not at home, I have been packing a bento boxed lunch to take with me! It’s kind of like a grown-up version of a lunchable,  but I love being able to pick at it throughout class without making any disruptions! This recipe is also super easy to personalize and make your own. Any of the ingredients below can be substituted for other veggies, fruits, and granola bars. Check it out below!

What You Need:

Favorite Type of Lunch Meat (I used crack pepper turkey!)

Mini Sweet Bell Peppers

Strawberries

Fig Bar

Reduced Fat String Cheese

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What You Do:

First, throw in one serving of lunch meat.

Next, add in the string cheese. I use the cheese to separate my meat from my produce.

Then, add in your veggies and fruit. I typically add 3 bell peppers and 5 strawberries.

Finally, wrap your granola bar (I use fig bars) in foil or place into a sandwich bag and lay on top of other food.

Now, throw it in your backpack, purse, or car, and enjoy as needed!

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Calories: 315 Carbs: 30 Protein: 32 Fat: 9

What is your favorite on-the-road lunch recipe?

Talk soon!
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#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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#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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#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!

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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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#MotivationMonday: How to Write a Workout Split

Happy Monday All!

This past weekend, I sat down and decided it was time to change my workout split! I recently picked up a few activities and wanted to adjust my schedule to ensure I am making it to the gym consistently. Anyway, I want to share my thought process in creating a workout split!

  1. Goals
    1. By setting  a goal, you will be able to take your workout split and personalize it! For example, I am trying to grow my shoulders, so I make sure to hit shoulders twice a week. On the other hand, I do not want to add any more mass to my legs, so I am only going to hit them once a week.
  2. Frequency
    1. Time to figure out your commitment to the gym. How many times can you actually make it to the gym? Anywhere from three to six days should suffice! I personally go to the gym six days a week to help with stress. Rest days are important, too! A planned rest day will give your body time to recover and prevent gym burnout.
  3. Muscle Groups
    1. Now, schedule specific muscles on specific days. The list of muscle groups include: back, shoulders, triceps, biceps, chest, and legs. You want to hit every muscle group at least once, and you can combine muscle groups based on the days you are going to be in the gym. For example, for a three day split, you may want to go pull, push, and legs. Pull typically includes back and biceps. Push includes chest, triceps, and shoulders, and you can tailor legs to posterior or anterior chain (gluten and hamstring vs. quad dominant). As far as abs go, I usually throw a small circuit in after shoulders or back.
  4. When
    1. While some people say the order you hit each muscle group doesn’t matter, I try to make sure my back day and leg day are at least a day apart because compound movements like squats and deadlifts fatigue your back. Likewise, keep the amount of time you have for a workout each day in mind. Leg day tends to be one of my longest days, so I try to schedule it on a morning I have a later start!
  5. Cardio
    1. Cardio is a great supplement to help lean out. I rotate between running and stairs. I tend to favor cardio more during the spring and summer months vs. fall and winter months. However, if weight loss is your goal, you are most likely going to do cardio a few times a week on top of your other exercises to ensure you are in a calorie deficit. On the opposite end of the spectrum, if you are bulking, cardio is most likely not necessary!
  6. Putting it all together
    1. Now that you have thought about what you want out of your workouts and how you can make that happen, write your split down. This helps me stay accountable, and I know exactly what to expect each day! You can use a template similar to the one below to plan your week!

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Now…

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Talk soon!

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