Dessert, Healthy Recipes

Protein Balls

Well, yesterday was, yet again, another one of those days were I wanted something peanut butter and chocolatey. I always see these cool looking protein balls as I scroll through pinterest, and thought it would be cool to try…. since i’ve pinned about 10 of those images. What’s great about these is you really can just use whatever you have lying around. You don’t need to follow an exact recipe. So I scrummaged through my kitchen and whipped these bad boys up. Per usual, I just kinda eye-balled each ingredient and didn’t want to make too many before I tried them. Well, the recipe made about 12 and I’m almost embarrassed to say there are none left! Finger-licking-good!!

Ingredients:
-Peanut Butter (I also used some almond butter)
-Chocolate protein powder
-Chia Seeds
-Hemp seeds
-Steel cut oats
-Honey
-Liquid Stevia

You can also add: nuts, chocolate chips, dried fruit, vanilla, you really can’t go wrong….

What to do:
-mix all ingredients in a bowl
-don’t add much liquid (if any) because you don’t want this to be run. In fact, you want to have to work to get all the powder and dry ingredients to stick together with the pb and honey as your “glue”
-Make 1 inch balls and place in a freezer tight container (I separated the levels with some parchment paper so they wouldn’t stick)
-Freeze & Enjoy !

Uncategorized

Legs

AM: 1.5 mile jog, stretch.
PM: Legs
-Warm up: 5 minute walk on tredmill to loosen up, stretch
Superset 1:
-Leg Press 5×20,15,15,12,12 (increase weight each set that reps change)
-Resistance Band kick backs 5×20
Superset 2:
-Dumbbell Dead lifts 4×15
-Bench Bulgarian Split squats 4×15 each leg
Superset 3:
-Dumbbell sumo squat with resistance band 5×20
– Resistance band side leg raises 5×10 each leg

This workout took me 45 minutes. I get bored and antsy when i’m at the gym to long because i’m a busy gal with lots to do! Thats why I try to split up my workouts now. Plus, that morning cardio gets my whole day set for better choices. When we move to Kansas we won’t have an apartment gym so we will need to get clever with our morning routine. Any ideas? I might have to get extra creative and come up with my own at home workouts!

098A7AA4-735F-43D4-8042-44414EAE7132

Some days the abs exist, and some days they don’t. But i’m enjoying my workouts, some end of school parties, and trying to make all the food I have left in my apartment work for balanced meals. Right before this picture I ate some whole wheat breaded chicken nuggets! I don’t like restrictive diets. When I tell myself I can’t have or do something, thats what I crave. Finding that balance is what i’m all about. I haven’t been trying a bunch of new recipes lately because I am moving and trying to clean out my kitchen, but once I hit that new place, expect lots of new treats, meals, and snack ideas! (And hopefully more visible abs!)

Uncategorized

CauliFlower Fried Rice

1A0F71F7-3AFC-40D3-9938-55DFE6B6848C

I love me some fried rice! But I don’t love the feeling of eating a bunch of Chinese food, entering a food coma, and then being starving about 1 hour later? Am I the only one who feels that way? I mean, don’t get me wrong, I will still eat Chinese food. In fact, its a family tradition that we order it every year Christmas day (since there isn’t much else open and no one feels like cooking! But on days where I want that flavor with a little less guilt, this is my new go to. Its so quick and easy to make, especially now that cauliflower rice is everywhere! Another amazing thing about this recipe is that you can pretty much throw whatever you want in it!!

Ingredients:
-Cauliflower rice
-2 eggs
-Onion (finely diced)
-Garlic
-Green beans
-sliced Carrots
-Green Peas
-Braggs Amino – Soy Sauce flavor

Directs:
-Start with the garlic and onion in the pan with some oil.
-Add the cauliflower, cover and let cook
-Add green beans and carrots
-Once all the above is soft enough/ preferred texture, add in green peas (you don’t want to add these too early since they are already really soft, and you don’t want them to get mushy.
-Create a “hole” in the middle of the pan by pushing everything to the edges. In a separate bowl, whisk the two eggs. Then pour the egg mix into the “hole” you created in the center of the pan. Let the eggs cook.
-Scramble the eggs and mix everything together.
-Spray with Braggs aminos – soy sauce flavor!

-I topped mine with some shrimp! 🙂

 

Enjoy!

Uncategorized

Shoulders

-Lateral Raise Drop Sets (4 x 10 Heavy, 10 medium, 10 light)
-Bent Over Lateral Rear Delt Fly (4 x 15)
-Unilateral Shoulder Press (4 x 10 Heavy, 10 medium, 10 light)
-Upright Rows on Cables (4 x 10 Heavy, 10 light)
-Side Shoulder Raise Machine (3 x 10 Heavy, 10 light)

-Ab Leg Raises (4×15)

IMG_1400.JPG

I have been experimenting lately with some drop sets. I tend to get bored/ do less sets when I choose heavier weights. I have found that when I started to incorporate drop sets I really challenge myself and enjoy completing extra sets! I’ve also seen some progress in my shoulders! Double win. Give this workout a try 🙂

Legs

Leg Workout

-Leg press (shoulder width apart) 3×15

SS (superset)
-Step ups 3×15 each side
-Dead lifts 3×15

SS
-Goblet squats 3×15
-Glute cable kick backs 3×15-20 each leg

SS
-Hamstring leg curls 3×10 lower the weight + 10 more
-Calf raises

SS
-Donkey kicks 3×30 each leg
-Fire Hydrant kicks 3×30 each leg

 

FullSizeRender.jpg

 

I’ve been mixing up my workouts a lot lately to keep from getting bored, and to ensure I don’t injury my knee. Sometimes when I get so focused on just increasing weight, I forget to keep an eye on my form. So some days I do focus on lifting heavy while maintaining proper form and other days I focus on doing a lot of reps with a moderate to low weight. Whats great about this is when I use lower weights, I try to superset everything (do two exercises back to back without rest) and this gets my heart rate up!! aka burning more calories!! Try it out!

Upper Body

Back & Bis

-Assisted Pull Ups

-Single arm dumbbell rows

Superset:
-Reverse incline trap press (on bench)
-Cross Body single arm rows

Superset:
-Seated bent over reverse flies
-Rotating bent over row

Superset/ Burnout
-Side bicep curls
-Front bicep curls
-Hammer Curls

I’m finally getting back to a regular gym split and i couldn’t be happier! I am seeing results which make me want to stick to my “healthy eating.” It’s amazing the results you can see in just a week when you stick to your plan! I encourage you to try this new back and biceps workout and let me know what you think! I haven’t been sore in a while from an upper body workout! The reason there aren’t many bicep focused moves is because your biceps are targeted in a lot of back workouts. You may not notice that while you are doing the beginning of the workout, but I guarantee you will when you get to that burn out 😉 ! Enjoy! IMG_1248.JPG

Legs

Leg Workout & Benefits of Foam Rolling

Hey Ya’ll so today was legs and foam rolling! I’ll post the workout and then some benefits of foam rolling!

Legs:
-Leg press (5 sets increase weight each set)
-Leg push downs on assisted pull up machine
-Superset:
1. Good Mornings
2. Sumo dead lifts
-Superset:
1. Cable kick backs
2. Cable kick ups
-Superset:
1. Cable dead lifts
2. Bosu ball glute bridges

Ok, so I have a love/hate relationship with foam rolling. It hurts so good, but it still hurts. So what are the benefits of foam rolling?
– Foam rolling is a way to preform myofascial release around your muscles. This is the connective tissue that surrounds your muscles. Releasing the tension from this fascia returns the mobility of the muscles that can feel “tight” after working out.
– Foam rolling allows increased mobility, increased range of motion, and increased blood flow!
– The benefits mentioned above can decrease recovery time and also decrease your risk of injury!
– Try it: Start by rolling out your calves. These muscles are often tense from being in their “shortened” position from sitting all day, and the shoes we wear.
-As you foam roll, you may hit a tender spot. This is usually an area of tension. Apply pressure with the foam roller for about 20 seconds. Then continue to roll through that area a few times.
-Another good area to start foam rolling is your quads! When the quads are tense your lower back is usually also affected. Again, when you get to a tender spot, hold for 20 seconds and continue to roll through a few more times.
-The best times to foam roll are before a workout, prior to stretching to get the blood flowing! It is also beneficial to preform  as a cool down to let the blood flush out of those areas (muscles that were worked out) allowing new, fresh blood with nutrients and oxygen to circulate.

Dessert, Healthy Recipes, Uncategorized

Chocolate Chip Muffins

Well, if you haven’t figured out already, I like to make something to satisfy my sweet tooth each week. I typically plan out my meals Monday-Friday ahead of time to help make my grocery list and meal prep. I typically plan for 3-4 meals and 1-2 snacks. Some of the snacks I always have on hand, such as protein bars, some fruits, or nuts. This week I decided to make some muffins with my brown bananas! I love me some chocolate, and peanut butter, so why not make some protein, chocolate chip and peanut butter muffins!

I decided to be a little ambitious and utilize the apple cider vinegar I purchased, but keep finding excuses not to choke down. The best part is you can’t even taste it in these delicious muffins!!! I also used half the “dark” chocolate chips I typically use when I bake, and half cocoa nibs. I’m doing my best to keep it simple, keep it delicious, and keep it healthy! 😉

A6E74BEB-0B85-4FEE-A2BA-0173848138B3

Ingredients:
-2 brown bananas
-1 cup peanut butter
-1 scoop peanut butter protein (you can use vanilla, or other flavors if you’d like!)
-1 tsp baking powder
-2 eggs
-1 tbsp honey
-1 tsp apple cider vinegar

Optional:
-Dark Chocolate Chips
-Cocoa Nibs
-Walnuts
-Cinnamon

What to do:
-Preheat oven to 400 degrees.
-Place cupcake liners in muffin tray.
-Mash bananas in bowl.
-Add 1 cup peanut butter and stir until completed mixed with the banana.
-Add protein powder, apple cider vinegar, baking powder, honey, eggs and mix.
-Stir in optional ingredients: I used dark chocolate chips, cocoa nibs, walnuts, and some cinnamon.
-Fill each muffin cup about 3/4 full. (they will rise).
-Bake 12-15 minutes (every oven is a little different).

Uncategorized

Butternut Squash Soup

Ok, I need to start by saying that I was not good about taking pictures when I made this recipe. I have only one picture, and it doesn’t do this soup justice, AT ALL! But i promise you will love this tasty, heart meal.

I have to squeeze in one last winter meal before the cold goes away (although I am so happy at the thought of warm days, every day!). This recipe was so good my family asked for some all the way from Florida! My good friend and Bret also loved it! (And it isn’t easy for Bret to say he enjoys eating veggies!)

Ingredients:
– Butternut squash (I used two; cubed)
– Celery
– Carrots
– Red, green, and yellow pepper
– 1 onion
– Garlic
– Vegetable stock
– Salt
– Pepper

What you do:
-Preheat over to 400 degrees.
– Chop all vegetables
– Roast half the squash in the oven until golden brown.
-In a pan, saute the onion and garlic. Add all the chopped vegetables.
-Cover in vegetable stock, cover pan and simmer until tender.
-Once the squash in the oven is roasted, puree in blender. Add it to the pan and stir. This will give the soup a hearty thickness.
-Season with salt and pepper.

Enjoy 🙂

(Oh, and take a better picture than I did!!! ha)

IMG_1155.PNG.png

Legs

Legs

Circuit 1:
-15 reps wide stance leg press
-12 each side, lunge with 25 lb plate each hand
-20 each side, resistance band side steps

Circuit 2:
-15 squats with barbell
-12 each side, squat twist to arm raise opp side
-24 elevated side squat jumps (on a platform)

Circuit 3:
-12 each side squat to leg kick back with resistance band
-12 each side, side lunge with band
-24 glute bridge on bosu/bench

IMG_1137

This was another morning fasted workout. I honestly didn’t think I would be able to do it! Legs on an empty stomach?? But I actually woke up, before my alarm, and got to it! I’m so busy this week that I think it adds some extra motivation to get all my stuff done!! I don’t know about you, but the busier I am in life, the more productive I am. In undergrad I would take 6 classes a semester, work two jobs, was involved in many organizations (eboard) and played intramural sports for my sorority! It was always busy, but I was so productive each day! I guess I just had less time I could afford to waste!

When I started school in Chicago I told myself I would not be as busy, I wouldn’t get as involved and I would make sure to get ample rest. I have definitely done that. I have also gotten more lazy. I think part of that has to do with my hate for the cold. It makes me just want to snuggle up in bed and eat! Well as it gets warmer and I make new fitness and health goals, I am finally snapping out of that habit and getting my sh*t together! I’m back to my to do list making self and i’m feeling that excitement as I cross things off!!!

I encourage you to get up and get active, get up and get those things on your to do list done!! 😉