#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!

Screen Shot 2018-09-02 at 10.52.50 PM

#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!

Screen Shot 2018-10-08 at 6.20.12 PM.png

Now…

Screen Shot 2018-10-08 at 6.46.18 PM.png

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM

#FoodieFriday: Pumpkin Spice Pancakes

Happy Friday All!

I recently purchased Pamcakes’ Pumpkin Spice High Protein Pancake Mix. After making this mix a few times, I decided I wanted my pancakes to be extra pumpkin-y and created this recipe! Try it out below:

What You Need:

1/2 Scoop Peanut Butter Flavored Protein (Vanilla would work well, too!)

1/3 Cup Pamcakes Pancake Pumpkin Spice Mix (Kodiak Cakes will do!)

1 tsp Pumpkin Pie Spice

1/4 Cup Liquid Egg Whites

2 TBS Pumpkin Puree

1 TBS Peanut Butter

IMG_2638.JPG

What You Do:

Add 1/3 cup of pancake mix into a bowl. Then, add in the 1/2 of a scoop of protein and teaspoon of pumpkin pie spice to the mix.

Now, add in your egg whites and pumpkin.  Mix ingredients together.

IMG_2641.JPG

Add a splash of water to get the right consistency.

IMG_2642.JPG

Turn on the stove top, and start flipping pancakes!

In the mean time, put your peanut butter in a small bowl, and microwave it in intervals of 20 seconds until you obtain a liquid consistency. Drizzle over pancakes instead of using syrup.

Enjoy a protein packed breakfast!

IMG_2649.JPG

Calories: 316 Carbs: 22 Fat: 10 Protein: 37

What’s your favorite type of pancakes?

Talk soon!

cropped-screen-shot-2018-09-03-at-12-27-26-pm

#WarmupWednesday: Prepping the Shoulders

Happy Wednesday All!

I previously posted my first #WarmupWednesday demonstrating how I warm-up for leg day. Shoulders is another muscle group I always warm-up before jumping into my working sets. I started doing a shoulder warm up after my shoulder injury two years ago. Plus, it gives you time to mentally prep to have a great workout. Check it out below!

Complete 1 Round of 15-20 Reps on Each Exercise Without Rest

External Rotations

Screen Shot 2018-09-21 at 12.32.00 PM.pngScreen Shot 2018-09-21 at 12.32.09 PM.png

Lateral Raises

Screen Shot 2018-09-21 at 12.32.51 PM.pngScreen Shot 2018-09-21 at 12.32.40 PM

Front Raises

Screen Shot 2018-09-21 at 12.33.21 PMScreen Shot 2018-09-21 at 12.33.10 PM

Rear Delt Flies

Screen Shot 2018-09-21 at 12.34.35 PM.pngScreen Shot 2018-09-21 at 12.34.51 PM.png

Trap Pulls

Screen Shot 2018-09-21 at 12.35.24 PMScreen Shot 2018-09-21 at 12.35.18 PM

How do you warm-up your shoulders before your workout?

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM

#MotivationMonday: Top 5 Quotes

Here’s to another Monday all!

This week, I wanted to share some of my favorite quotes that I have encountered over the years. Motivation or inspiration have multiple forms, and  one of my favorites is short phrases!

Life is tough, my darling, but so are you.

-Stephanie Bennett Henry

I have held onto this quote since high school. It signifies the importance of always looking at the glass as half full. If something in your life is challenging, recognize it. Agree that it is testing you, but don’t be afraid to conquer that challenge because you can and eventually, you will.

Everyone must choose one of two pains: the pain of discipline or the pain of regret. 

-Jim Rohn

Life is about choices, and at some point, you will have to make the choice of whether or not to change your behaviors, your mindset, your being. If you don’t, you will stay stagnant, but the overall decision is yours.

If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles.

-Wayne Dyer

Mindset is the ultimate factor in life. It determines how you feel, what you do, and how you will do it. It’s easy to get stuck in a rut and feel as if the world is against you. Though, if you can try and reconcile with these hardships and try to find a benefit, you can escape that rut and move on.

Spend a little more time trying to make something of yourself and little less time trying to impress people. 

-the breakfast club

I still remember watching The Breakfast Club on Saturday mornings with my dad. This classic emphasizes the importance of internalizing a goal and making it your matter versus someone else’s. By doing something you love for yourself, you will create a much more enjoyable adventure.

Wherever you are, be all there. 

-Jim Elliot

And finally, no matter what you choose to do each day,  achieve it with 110% because you only get to do it for the first, second, hundredth time once.

What is your favorite quote?

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM

#FoodieFriday: Pumpkin Pie Oats for One

Hello Pumpkin Spice Season!

I hope you all are having a great Friday so far. Since it is finally October and the leaves are starting to change color, I wanted to share one of my favorite ways to spice up my morning oats. See below!

What You Need:

1/2 Cup Old Fashioned Oats

1/4 Cup Pumpkin Puree

1 tsp Pumpkin Spice Seasoning

1/2 Cup Egg Whites

2 tbs Sugar Free Mable Syrup

IMG_2570

What You Do:

Combine your oatmeal and egg whites. Add in your pumpkin and pumpkin spice seasoning.

IMG_2571.JPG

Add in your maple syrup (or other sweetener of choice!).

IMG_2572.JPG

Mix together. Add a splash of water to cover oats completely.

IMG_2573.JPG

Microwave oats for 90 seconds. Take out of microwave and stir. Place back in microwave for another 30-40 seconds.

IMG_2576.JPG

Enjoy a fall inspired breakfast!

IMG_2578

255 Calories, 3g Fat, 35g Carbs, 19g Protein

What’s your favorite pumpkin-spice recipe?

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM

#WorkoutWednesday: Growing Wings

Happy Wednesday All!

I don’t know about you, but Wednesdays are bittersweet for me. I know I am halfway through the week, yet, Friday is still two days away. However, fear no longer, this back day will top of your Wednesday and send you flying towards Friday. Check it out below:

Warm-Up: 3×5 Pulls-Ups (Or 3×10 if Assisted!)

Superset w/ 3×15 hanging leg raises

Workout:

4×10-12 Lat Pull Downs

Screen Shot 2018-09-22 at 11.20.13 AM.pngScreen Shot 2018-09-22 at 11.14.54 AM.png

3×12-15 Close-Grip Lat Pull Downs 

Screen Shot 2018-09-22 at 11.15.39 AM.pngScreen Shot 2018-09-22 at 11.21.58 AM.png

4×10-12 Seated Row

Screen Shot 2018-09-22 at 11.16.35 AM.pngScreen Shot 2018-09-22 at 11.17.15 AM.png

3×12 Dumbbell Rows

Screen Shot 2018-09-22 at 11.17.37 AM.pngScreen Shot 2018-09-22 at 11.17.46 AM.png

3×15 Low Underhand Cable Rows

Screen Shot 2018-09-22 at 11.18.26 AMScreen Shot 2018-09-22 at 11.18.35 AM.png

What’s your favorite back exercise?

Talk Soon!

Screen Shot 2018-09-02 at 10.52.50 PM

#MotivationMonday – Gym Swag

Happy Monday All!

Lifting, running, hiking, biking…the list goes on and on! No matter what you are doing, that activity is ten times better when you have an outfit that matches the intensity of your workout. Here are some of my favorite brands to wear to the gym!

Alphalete – Revival Leggings and Joggers

Alphalete’s Revival Leggings are extremely comfortable and high-waisted. Your legs are shaped by the accent lines and ribbed calf details. I absolutely LOVE these.

Their joggers are great, too! I own a pair of their men’s joggers and a pair of their women’s joggers. I love the men’s because of the loose, comfy fit. However, the women’s joggers are tighter and high-waisted to give your legs shape. Highly recommend if you love joggers!

https://alphaleteathletics.com

Nike – Shorts, Leggings, Sports Bra, Sweatshirts, and Shoes

I have been wearing Nike ever since I started working  out. I have a pair of their spandex, multiple versions of leggings, sweatshirts, sports bras, and way too many shoes. My all time favorite nike item right now is their Nike Versa (sweatshirt). It is the most comfortable piece of clothing I own, and I practically lived in it the first week I got it. Check it out below:

https://www.nike.com/versa

Converse

As if I don’t have enough Nike, I also love converse. If I am not doing cardio, this is the shoe I am wearing. It’s by far my favorite shoe to lift in!

https://store.nike.com/converse

Victoria Secret –  Leggings and Sweatshirts

I really like Victoria Secret’s Knockout leggings, too. Not only are they high-rise (see a trend, here?), but they are completely squat proof! Plus, the thick material is great if you are enduring cold weather!

https://www.victoriassecret.com/vs-sport/apparel-performance-bottoms/knockout

Gymshark – Leggings and Sweaters

Gymshark is another brand that I keep close to my heart. I adore their Flex Leggings and Sleek Sculpture Leggings. They both contain different details to accent the shape to your legs. Their Solace Sweaters are cute and functional as well. You can definitely get away with wearing them outside the gym!

https://www.gymshark.com

What’s your favorite brands to wear to the gym?

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM

 

#FoodieFriday: Butternut Squash Noodles with Ground Turkey

Happy Friday All!

I recently tried this meal, and it is my absolute favorite at the moment! Not only does it require minimal ingredients, but it takes 30 minutes maximum to make! Check it out below.

IMG_2506.jpg

What you need:

2 containers of Green Giant Veggie Spirals Butternut Squash

16 ounces of 93% Lean Ground Turkey

2 Cups of Spinach

Onion Salt

Garlic Powder

Pepper

Italian Seasoning

IMG_2502.jpg

What You Do:

First, throw your veggie spirals in the microwave for roughly 5 minutes. That way, they are fully defrosted and cooked before you add them to your dish!

IMG_2503.jpg

Next, turn stove on medium-high heat. Add your turkey and all of the seasonings listed above to a skillet.  For the seasonings, I added between 1-2 tablespoons of everything! Now, let your turkey brown.

IMG_2504.jpg

After your meat is cooked, added both packages of veggie spirals into your pan. Mix  with the meat before adding spinach. Continue to cook until all of spinach is sautéed.

IMG_2505.jpg

21 Carb, 8 Fat, 21 Protein

IMG_2507.jpg

What’s your current favorite meal?

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM