#FoodieFriday: Protein Fruit Smoothie

Happy Friday All!

With school starting up again, smoothies have been my best friend! Especially with my Nurtibullet. Smoothies are super easy and quick to make and great if you are running out the door like me! Check this one out if you are looking for an on-the-road breakfast/snack option!

What You Need:

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1 Handful of Raw SPINACH

1 Scoop Protein (I used Ghost Milk Chocolate)

1/4 Cup Frozen Blueberries

1 Banana

4-5 Ice Cubes

What You Do:

Throw everything in your blender, add some water (about 6 ounces), and enjoy!

 

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What’s you favorite breakfast smoothie recipe?

Talk soon!

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#WorkoutWednesday: Push

Happy Wednesday All!

To kick off #workoutwednesday this week, I wanted to share a push workout! When I first started lifting, I loved lifting legs. Chest was just something I did apart of my routine. However, now that I have a solid foundation in terms of my shoulders and chest, push is one of my favorite days!

Lifting heavy on chest day is empowering. Plain and simple. I truly believe that having strong shoulders is the only way I have been able to make so much progress this past year benching. Because shoulders and chest go hand-and-hand, I now lift these two muscle groups together in addition to a day solely devoted to shoulders every week! Enough with the chit, chat! Check out my workout below!

3×12, 10, 8 Flat Bench [Increasing Weight]

4×10 Incline Dumbbell Bench Press

3×12 Flat Chest Flies

3×8 Bodyweight Dips

3×10 Seated Shoulder Dumbbell Press

3×12 Lateral Raises

3×10 Plate Front Raises

3×10 Rear Delt Dumbell Raises

3×15 Cable Tricep Pushdowns

What’s your favorite day in the gym?

Talk soon!

AB Fitness

#MotivationMonday: Paleolithic Diet (ft. What Does Science Say?)

Happy Monday All!

I hope you are enjoying your second Monday of 2019! In the midst of transforming to be healthier, you may wonder what diet you should follow in order to reach your goals. There are tons of diets out there–Paleo, Mediterranean, Vegetarian, Keto, Blood Type, etc. It seems impossible to  know which one is the one is right for you!

After receiving a few emails encouraging me to convert to Paleolithic (paleo) Diet, I decided to look into the diet’s benefits!

The paleo diet requires you to eat less processed foods and eat more protein, mono- and ployunsaturated fats, and carbohydrates with low glycemic indexes. Basically, paleo diet followers consume mostly fruits, veggies, lean protein, and nuts. This diet is based off the human diet during the pre-historic times.

Current research shows that the paleo diet may improve fat mass, insulin sensitivity (hormone that controls glucose levels), glycemic control (blood sugar level control) , and leptin (hormone that regulates appetite) levels in individuals with Type 2 Diabetes. A randomized control trial from 2017 followed 32 patients with type 2 diabetes who followed a Paleo diet for 12 weeks. The 32 patients were then split into two groups: one with exercise recommendations and the other with an hour exercise session three times per week. The researchers found that both groups decreased their fat mass (more so in the exercise group), improved their insulin sensitivity, glycemic index control, and leptin levels.

Of course, this is merely one study and looks specifically at individuals with diabetes. However, it seems the paleo diet can be beneficial!

Want to read the study yourself? Click here.

Do you follow a special type of diet?

Talk soon!

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#FoodieFriday: Turkey Breakfast Skillet

Happy Friday All!

I am a HUGE fan of a breakfast eatery called Snooze. One of my favorite dishes there is the Snooze Spud Deluxe. It’s basically harsh browns and eggs plus two additional add-ons you choose. Needless to say, it’s delicious! It light of this, I decided to make my own Spud Deluxe out of egg whites, left over turkey breast, and shredded potatoes! I ended up being making more of an egg scramble with potatoes because I was out of whole eggs, but it made the perfect lunch recipe! Check it out below:

What You Need:

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1/2 Cup Simply Potatoes Shredded Hash Browns

1/2 Cup Liquid Egg Whites

4-5 Ounces of Baked Turkey Breast

1 tsp Extra Light Olive Oil

Salt

Pepper

What You Do:

Turn on your burner to medium heat. Add in tsp of olive oil while pan heats up.

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Put potatoes in skillet and season with salt and pepper. Stir and flatten out on pan. Let cook for about 5 minutes.

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Add in turkey breast. Stir into potatoes. Let cook for a minute or so to ensure turkey is warm.

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Pour egg whites into dish. Continue to fold eggs into potatoes until cooked.

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Add some hot sauce and enjoy!

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Calories: 486 Carbs: 16 grams Fat: 9 grams Protein: 72 grams

What’s your favorite brunch food?

Talk soon!

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#WorkoutWednesday: Arm Supersets

Happy Wednesday All!

After the holidays, it’s easy to feel short on time when working out, especially if you are working out between classes or work. However, rather than not working out at all, I’ve been adding supersets into my workouts! Not only does it keep my heart rate elevated,  it just makes my workout more efficient by cutting the amount of time I’m resting and not lifting.  Here are my favorite arm supersets!

Biceps

2 second negative barbell curls with dumbbell curls 

Preacher curls and reverse barbell curls 

Triceps 

Skull crushers with body weight tricep dips

Cable tricep pushdowns with dumbbell tricep extensions 

If you are short on time, I highly recommend trying the above exercises out! Before you start grab both the barbell and dumbbells or an open cable and dumbbells. This way, you can perform the second exercise immediately after you complete the first! These supersets will leave your arms burning  while limiting the time spent in the gym!

What’s your favorite superset?

Talk soon!

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#MotivationMonday: January Challenge

Happy Monday All!

The first Monday of 2019 and January calls for a new challenge, am I right? Plus, monthly challenges help motivate me to stay on track! This challenge is a little different from my previous ones. Rather than building on each other, each day entails a healthy task to complete! Check it out below:

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What are you doing to keep yourself accountable for your fitness goals?

Talk soon!

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#FoodieFriday: Favorite Supplements

Happy Friday All!

Rather than sharing a recipe today, I wanted to talk about some of my supplements I use daily! While these are not essential for anyone’s diet, I do love throwing protein in shakes, flavoring my water with BCAAs, and talking a multi-vitamin to make sure I am getting my micros. In any case, here are the brands I use.

  1. Multi-Vitamin

    1. For my multi, I just use GNC’s Women’s Ultra Mega multivitamin. I did take their Women’s Ultra Mega Active and Women’s Ultra Mega Energy & Metabolism at one point in time. However, the plain mega is my favorite. It doesn’t burn my stomach when I take the vitamins, and it doesn’t keep me up all night either.
  2. Protein Powder

    1. I switch back and forth between two protein brands: PEScience and Ghost. I absolutely love PEScience’s casein and whey blend. The texture is perfect. I often times just drink the protein mixed with water–no blender or extra ingredients! They also nailed their peanut butter chocolate and peanut butter cookie flavors.
    2. On the other hand, I do occasional purchase Ghost protein as well. I really like their texture of protein as well, and they again nailed there peanut butter cereal milk flavor. It literally tastes like milk from a bowl of Reese’s Peanut Butter Cup. I also purchased their coffee flavor, and enjoyed it in the mornings!
  3. BCAAs

    1. I recently started buying BCAAs because I never drink enough water! By adding this into my jug before I leave for school in the morning, I actually find myself looking for a water fountain for a refill by noon! I tried Ghost’s blue raspberry flavor and Xtend’s blueberry lemonade. I do like Xtend’s flavor slightly better than Ghost’s because Ghost’s blue raspberry has a bitter of a sour taste. If you like sour though, I would recommend Ghost!
  4. Pre-Workout

    1. Finally, the last product I want to talk about is PEScience’s Alphamine. I really liked drinking this product. It has a litter more caffeine than a cup of coffee, which I find is the perfect amount of caffeine for me! It doesn’t make you feel jittery or anything during a workout, but it does wake you up for your early lifts.

What are your favorite supplements to use?

Talk soon!

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#WorkoutWednesday: Back

Happy Wednesday All!

For the FIRST #workoutwednesday of 2019, I wanted to post a back workout! The bigger lats you have, the smaller your waist will look, and who doesn’t want that? Check it out below:

3×8 2 Second Negative Pull-Ups

3×10 T-Bar Rows

3×12 Lat Pull Downs

3×12 Cable Decline Rows

3×15 Lat Pull Overs

3×20 Back Extensions

What workout did you kick 2019 off with?

Talk soon!

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#MotivationMonday: Let’s Talk New Year’s Resolutions

Happy New Year’s Eve All!

I was very fortunate this past year not only academically,  but I was also able to travel outside the United States, land a scribe position, and step outside my comfort zone to start a blog!

With 2019 approaching quickly, I can’t help but think what I want to achieve in 2019.  At the same time, I don’t want to say I am going to do something and not do it either!   In the past, I have failed to commit and achieve to my prior New Year’s Resolutions–can you relate? However, I decided this year is going to be different! In fact, I wanted to share some of my strategies I am going to use to hold myself accountable.

Plan/Write It Out

I am a stickler for organizing and planning my days. In fact, one of my favorite Christmas gifts this year was my brand new 2019 planner! Because I have experienced success by making checklists and setting weekly goals, I decided to use this strategy to help me achieve my resolutions. Last week, I actually sat down with a notebook and wrote a list describing my “ideal” 2019 in terms of graduating, applying to postgraduate programs, traveling, and fitness. At first, it was hard to think about what I want my life to look like in a year from now, but it really helped me physically see what I want my 2019 to look like!

Set Deadlines

I know what you are thinking– how can you write deadlines months in advance if you don’t know where you are going to be or what you are going to do. Hear me out: while I did not give an exact date for each of my goals, I did give myself a time window. For example, for graduation, I am planning of leaning out. Therefore, starting January 1st to the second week of May (about 20 weeks), I want to hit a specific weight. New Year’s Resolutions are usually long term, or they require you to form new lifestyle habits! Both of these ideas are hard to stick to! Dieting is discouraging when you can’t see the end in sight or you hit a plateau. Similarly, it’s hard to say you are giving up soda or certain processed foods cold turkey. Therefore, by giving yourself a timeline to achieve a goal, you won’t feel so discouraged if you “break” that resolution in the first few weeks!

Don’t be too Ambitious

Because New Year’s Resolutions tend to include difficult lifestyle changes, it is easy to get ahead of yourself. Unfortunately, you probably are not going to lose 50 pounds by February. So, when you are giving yourself deadlines for your overall goals, remember that you are human, you have to have balance, and healthy is a lifestyle! It takes time and continuous effort to maintain, lose, or gain weight!

Break It Down

Finally, to help keep motivation up and prevent yourself from setting unrealistic goals, break your goals down into smaller ones. For example, if you have 20 weeks to lose 20 pounds, set a goal to lose 1 pound per week, and track your progress in the same notebook you wrote down all your New Year’s Resolutions. This will prevent you from feeling as if your goal is unattainable!

And, that is it! After writing down my goals, I am super excited to see what 2019 entails!

What are your 2019 New Year’s Resolutions?

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#FoodieFriday: Easiest Protein Shake Ever

Happy Friday All!

I am currently using PEScience protein to supplement my diet and training. I typically switch back and forth between PEScience and Ghost protein. I love their peanut butter and chocolate flavors!

Rather than just drink straight protein and water (though, I do this sometimes, too!), I have been putting my NutriBullet to use to throw in had some extra texture and a serving a veggies. This shake is also very simple and requires minima ingredients!

What I Use:

6-10 Ice Cubes

2 Handfuls of Spinach

1 Scoop Protein

Water

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Add your ice cubes to the bottom of your container, so you can use this as a line for the amount of water you are going to use. Then, pack in your spinach and top off with a scoop of your favorite protein.

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Blend for 30 to 60 seconds, and add to a fun glass (only if you want to!).

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6 Carbs, 1 Fat, 25 Protein 

It’s super simple, cures my sweet tooth, and tastes delicious!

What’s your favorite protein shake recipe?

Talk soon!

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