#MotivationMonday: 12 Days of Fitmas Challenge

Happy Monday All!

With the 12 days of Christmas approaching quickly, I wanted to challenge myself (and you if you’d like!) to complete a circuit before bed every night.  Are you up for it? Check it out below: 

On the first day of Christmas, my trainer gave to me…a one and a half minute plank.

On the second day of Christmas, my trainer gave to me….two sets of push-ups (10 reps), and a one and a half minute plank.

On the third day of Christmas, my trainer gave to me…three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank.

On the fourth day of Christmas, my trainer gave to me….four sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank.

On the fifth day of Christmas, my trainer gave to me…FIVE 30 SECOND WALL SITS, four sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the sixth day of Christmas, my trainer gave to me…. six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the seventh day of Christmas, my trainer gave to me… seven mountain climbers six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the eighth day of Christmas, my trainer gave to me…eight russian twists,  seven mountain climbers , six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the ninth day of Christmas, my trainer gave to me….nine jumping squats,  eight russian twists,  seven mountain climbers six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the tenth day of Christmas, my trainer gave to me….ten push-up burpees,  nine jumping squats,  eight russian twists,  seven mountain climbers , six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the eleventh day of Christmas, my trainer gave to me… eleven curtsey lungesten push-up burpeesnine jumping squats,  eight russian twistsseven mountain climbers six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the twelfth day of Christmas, my trainer gave to me…12 shoulder presseseleven curtsey lungesten push-up burpeesnine jumping squats,  eight russian twistsseven mountain climbers six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

Merry Christmas Everyone!

Are you doing the challenge?

Talk soon!

#FoodieFriday: Keeping It Simple

Happy Friday All!

Sometimes, I really enjoy being creative and trying out new recipes to make healthier versions of my favorite foods. Other times, I don’t want to cook, I don’t know what to cook, and I’m starving. Can you relate?

For this #foodiefriday, I wanted to post a simple meal that I cook anytime time I find myself helplessly searching Pinterest for a recipe. Check it out below:

What you need:

  • 1lb 93% lean ground turkey
  • 1 can of sliced carrots 
  • 1/3 cup Long grain rice (really, any kind!)
  • Salt
  • Pepper
  • Garlic Powder 

What you do:

Add 1/3 cup of your rice to a rice cooker. This is literally my favorite cooking hack ever! I don’t have to even think about cooking. I just throw in the rice and some water, and twenty minutes later, my rice is done!

In the meantime, add your ground turkey to a skillet. Season with salt, pepper, and  garlic powder. Brown turkey.

At the same time, put carrots into a sauce pan on low-heat. Add in pepper and wait to boil. 

Through it all onto a plate, add a La Croix to the picture (and mustard if you will), and you have yourself a healthy and quick dinner! 

What’s your go-to, late-night dinner? 

Talk soon!

#WorkoutWednesday: Back Day

Happy Wednesday Day All!

As a college student, I am counting down the days until winter break starts! This semester has been good to me, but I am ready for new classes and a different routine. However, even with my academic rut, my workouts have been on point lately! Check this one out below!

3×10 Pull-Ups [Warm up — Can Use a Resistance Band to Add Assistance if Need Be!)

4×10 Barbell Rows

4×12 Wide Grip Lat Pull Downs 

3×15 Wide Grip Seated Rows

3×12 Close Grip Lat Pull Downs 

3×15 Back Extensions [Weighted or Unweighted]

What did you workout today?

Talk soon!

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#FoodieFriday: Crockpot Burrito Bowl

Happy Friday All!

I think one of my favorite types of food ever is Mexican. I love green chili, enchiladas, and tacos, what can I say? Here is a Mexican style recipe for your crock pot. It’s super easy to make, and great for meal prep!

What You Need:

1 Pound of Chicken Breast

2 Red Bell Peppers

2 Poblanos

1 Can of Whole Corn

1 Can of Black Beans

1 Jar of Sadie’s Not So Hot Salsa

Iceberg Lettuce

What You Do:

I spray my crockpot with PAM just to help with the clean up. Then,  add in the chicken and cover with your favorite salsa.

Next, drain both cans of corn and black beans. Add to the crock pot.

Grab your red bell peppers and poblanos. Wash and chop. Add to your crock pot.

Finally, mix the peppers, beans, and corn with a spoon. Turn the crockpot on high and let cook for 3-4 hours.

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Shred the chicken, grab some iceberg lettuce to add crunchiness, and top with a little extra salsa!

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338 Calories, 23 Carbs, 2 Fat, 36 Protein

What’s your favorite crockpot recipe?

Talk soon!

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#WorkoutWednesday: Killer Shoulder Workout

Happy Wednesday All!

I started off this week with a killer shoulder workout! Check it out below:

4×8-12 Military Presses (increasing weight)

4×12 Seated Lateral Raises 

4×10 Barbell Front Raises 

Superset 4×10 plate raises

4×10 Rear Delt Flies 

Superset 4×8 Incline Front Raises

3×10-12 Trap pulls 

How’d you start off your workouts this week?

Talk soon!

#MotivationMonday: Thankful & Blessed

Happy Monday All!

I hope everyone had a great Thanksgiving with your loved ones! Being a student, I took Tuesday through Sunday off for the holiday, and I feel super refreshed! I merely focused on those around me and enjoyed the company, drinks, and food. I think it is important to take a step back, not track macros/calories or worry about working out. Everyone  needs a break, and dieting is sometimes a full time job! No matter what the scale says or how many slices of pie you consumed, walk away knowing that sometimes those moments in life are more important than staying on track. 

With 30 days until Christmas, I am stoked to post some workouts, holiday recipes, and challenges.

Stay tuned, and talk soon!

#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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