#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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#WorkoutWednesday: HIIT

Happy Wednesday All!

I hope you had an AMAZING Christmas yesterday! If you are feeling guilty about over indulging, fear not! Here is a full-body circuit you can do at home! Check it out below:

Complete 4 Rounds  – Rest 2 Minutes Between rounds.

10 Burpees 

15 Pulsing Squats

12 Curtsey Lunges 

15 Push Ups

20 Mountain Climbers 

10 Switching Lunges

20 Plank Shoulder Taps 

What’s your favorite HIIT movement?

Talk soon!

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#MotivationMonday: ‘Twas the Night Before Christmas

Happy Monday All!

Because it’s Christmas Eve, I wanted to share one of my favorite versions of Clement Moore’s ‘Twas the Night Before Christmas! Check it out below:

‘Twas the night before Christmas, when all through the gym, no iron was pumping, no treadmills were running.

The dumbbells were racked by the mirrors with care, in hopes that gains would soon be there. The lifters were nestled all snug in their beds, while visions of protein bars danced in their heads.

And the trainer in his hoodie, and I in my cap, had just settled down for a membership recap.

When out in the parking lot, there arose such a clatter, I sprang from the front desk to see what was the matter. Away to the door I ran like a sprinter, pushing it open and welcomed by the cold air of winter.

When, what to my wondering eyes should appear, but a miniature sleigh, and eight tiny reindeer. With a little old driver, so lively and quick, I knew in a moment it must be St. Nick.

More rapid than eagles his coursers they came, and he whistled, and shouted, and called them by name:

“Now, Dasher! now Dancer! now Prancer and Vixen! On, COMET! on CUPID! on DONNER and BLITZEN! To the gym we go,  no time for the mall.  Now dash away! Dash away! Dash away all!”

So, up to the gym-lot the coursers they flew, with a sleigh full of supplements, and St. Nicholas,  too.

And then, in a twinkling, I heard on the pavement, the sleigh landed–Luckily, the lot was vacant. As I drew in my hand, and was turning around, through the door St. Nicholas came with a bound.

He wore fur from head to foot and a heart monitor, testing his cardiac output. He removed the bundle of pre-workout flung on his back, looking like a sales associate just opening his pack.

His eyes — how they twinkled! his dimples how merry! His cheeks were like roses, his nose like a cherry! His droll little mouth was drawn up like a bow, and the beard of his chin was as white as the snow.

He held a shaker tight in his teeth, and his belt encircled his belly like a wreath. He wore an ugly sweater and approached the squat rack quickly. His belt didn’t bulge, even when he squatted 950!

He was stalky and broad, a right jolly old elf,  and I laughed when I saw him, in spite of myself. A push on the bench and a pull on his dead, soon gave me to know I had nothing to dread.

He spoke not a word, but focused on building. He totaled 2,400 after weightlifting! Running his arm across his forehead, he left protein powders and bars and walked out with his face kind of red.

He sprang to his sleigh, to his team gave a whistle, and away they all flew like the down of a thistle. But I heard his exclaim, ere he drove out of sight,

“MERRY CHRISTMAS TO ALL AND TO ALL A GOODNIGHT!”

Merry Christmas Everyone!

AB Fitness

#FoodieFriday: Snowball Christmas Cookies

Happy Friday All!

With four days until Christmas, I wanted to share one of my favorite Christmas cookie recipes! It’s a little messy, but the recipe is super easy to follow and pretty low maintenance.

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What You Need:

8 Ounces of Walnuts (chopped)

1 tsp Vanilla Extract

1 Cup of Butter (warmed)

2 Cups of Flour

2 Tbs of Sugar

1 Cup Powdered Sugar (for coating the cookies)

What You Do:

Pre-heat oven to 350 degrees. Fill a shallow bowl with the powdered sugar. We will use that later!

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Combine the sugar, butter, and vanilla. Mix until butter is creamed.

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Chop the walnuts and add to the creamed mixture.

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Mix in the flour to form a dough.

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Roll a tablespoon of dough into the shape of a ball. Cook for 13-15 minutes. Basically, you just want the bottom to be brown!

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Pull cookies out of oven, and let them cool for a minute. Using a metal spatula, place four or five cookies in powdered sugar. Toss the cookie until coated completely, and then place on wire rack.

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IMG_2826.JPGEnjoy with a cup of coffee, and Merry Christmas!

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Talk soon!

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#WorkoutWednesday: Let’s Talk Legs

Happy Wednesday All!

I finished up my finals AND last fall semester as an undergraduate this week! Whoop, whoop! Now, I plan on enjoying some holiday festivities with my family and ending 2018 on a high note! But, first, let’s hit a leg workout!

2×10 Back Squats, Moderate Weight [Use these sets to warm up.]

2×6-8 Back Squats, Working Sets

3×15 Reverse Lunges 

3×12 RDLS

Superset 3×10 Dumbbell Goblet Squats

3×10 Lying Hamstring Curls

3×15 Weighted Calf Raises 

What did you workout today?

Talk soon!

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#MotivationMonday: Don’t Be a Health Grinch!

Happy Monday All!

With the holidays quickly approaching, I wanted to address lack of motivation and how to combat it! Sometimes, it’s hard to get a gym session in when family is around and doing holiday festivities. However, I usually follow these five tips to help ensure I am moving everyday and eating healthy food in addition to the occasional Christmas treat. Check them out below!

Get an early start.

Personally, I know the likelihood that I will complete a workout during the holidays increases exponentially if I get my workout done first thing in the morning. It limits the amount of time you have to talk yourself out of going to the gym, and if you want to indulge in some treats at night, you won’t worry about feeling “gross” during your workout. 

2 On Track Meals/Day.

My mom is a great cook! However, eating pie for breakfast and crackers and cheese for lunch does not make me feel 100%. Therefore, I aim to eat my same typical breakfast and lunch foods every day to limit my intake of all the Christmas goods! 

Plan it out. 

Being a planner, there is nothing more satisfying than crossing something of my to-do list. I always write in or schedule my workouts and treat them more like an appointment. It’s just an extra way to keep me accountable and prevent me from pushing my workout times back because of other holiday festivities!

Increase Intensity, Decrease Time. 

Working out is great, but spending time with your family and friends is even better, especially around the holidays! So, switch your workouts up! Rather than spending an hour or hour-and-a-half in the gym, opt for circuit training and limit rest time to keep your heart rate elevated and minimize your time spent at the gym!

Don’t dwell on imperfection. 

My most important rule: even if you don’t follow all of my above rules every single day, don’t stress! A couple off-track days won’t keep you from achieving your goals, and they will likely entail making memories! The holidays only come once a year, so enjoy them! 

It’s the 6th day of Christmas all, are you doing the 12 Days of Fitmas Challenge? It’s never to late to join!

Talk soon!

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#FoodieFriday: Favorite Study Snacks

Happy Friday All!

Yesterday, I wrapped up my last day off official classes for the Fall 2018 semester! Whoop whoop! My first final is scheduled on Sunday, so for the next two days, I will be living in the library. Fear not! It has to be done!

With that being said, I wanted to share some of my favorite study snacks I will be indulging in this weekend! Check them out below:

For those who are on the go and fridge-less….

My two favorite snacking bars are the Chocolate Peanut Butter Larabars and the Red Velvet Power Crunch Bar. They are perfect to throw in your purse, backpack, or car, and you don’t have to worry about them getting smashed or bruised!

For those who have access to a fridge…

If you do have access to a fridge, I would encourage you to stock up with a Naked Green Machine Smoothie, a Granny Smith Apple, or Sugar Snap Peas! Each of these snack ideas leave you feeling refreshed versus bogged down from typical junk food! Plus, you are getting in your micronutrients, which might help you avoid getting sick before the holidays!

For those who have a sweet tooth…

Studying can be stressful, and sometimes, the only solution is to feed your sweet tooth! When this happens, I usually reach for chocolate rice cakes and slab on a little peanut butter, or I eat about 2 cups of Kroger’s Kettle Corn Popcorn! Perfect for a quick treat!

For those who need more energy….

If you are going to be at the library all day, sometimes you need more than just a snack. My staple is a whole wheat peanut butter sandwich. It may be simple and boring, but it will keep you full, AND it’s easy to pack!

Good luck to any students taking finals this week! And, if you missed it, be sure to check out the  12 Days of Fitmas Challenge from Monday!

Talk soon!

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#WorkoutWednesday: Snowy Blues At Home Full Body Circuit

Happy Wednesday All!

Sometimes, it’s too cold to walk or get motivated to go to the gym! Fear not! This is an equipment free full-body circuit you can do to get in a quick workout at home. Check it out below:

5 Minutes – Stretch/Warm-up

Circuit – Complete 4 Rounds 

20 Squat to Oblique Crunches

10 Push-Up Burpees

20 Russian Twists

15 Curtsey Lunges

20 Shoulder Plank Taps

12 V-Sit Ups

20 Calf Raises

5 Minutes- Stretch/Cool-Down

After finishing this quick circuit, be sure to check out the 12 Days of Fitmas Challenge! Today is the first day of Christmas, and you don’t want to miss out!

Talk soon!

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#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!