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

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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!! 😉

Arms, Upper Body

Shoulders & Triceps

AM: 15 Minutes Elliptical HIIT, stretch, foam roll
PM: Shoulders & Triceps

Circuit 1:
-Lateral shoulder raises
-Front should raises
-Tricep overhead extension
x4

Circuit 2:
-Shoulder Press
-Bent arm side raises
-tricep kickbacks
x4

It was such a beautiful day today! The sun was shining and it was 70 degrees in Illinois! What a beautiful change from the gray skies and freezing weather we’ve had lately! I got up early and did some cardio, got in a great stretch, and even foam rolled! I have a serious love/relationship with foam rolling lately, but I’m trying to be a good fit girl. I was planning on doing cardio for a little longer, but I decided to do some HIIT and after 15 minutes, I was doneeeee. Ha! I am new to the elliptical (I prefer stairs or tredmill), so maybe it will take some time to get used to it??
In the evening I made it the gym (despite it being way over crowded) and I found some dumbbells and did each exercise and circuit until my arms were j-e-l-l-o. I am all about getting in a great sweat/workout in as little time as possible! I’m a busy gal!

(ignore the messy house and mattress on the floor, ha we are selling furniture and moving soon!!)

Dessert, Healthy Recipes

PB Protein Cookies

Sometimes you just want a cookie but you don’t want to negate all the hard work you’ve put in at the gym. Well, I have a nice fix for that: Healthy PB Protein cookies!

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They look pretty, they taste great, they are macro/diet/health friendly, and they are easy to make!!

The idea came to be when I saw that Pescience made a new protein flavor: Peanut butter! If you were to see the 4 jars of different nut butters in my fridge, and the 2 in my pantry, you would probably notice that I LOVE NUT BUTTERS! I also love cookies, so bam. Not to mention the two brown bananas that were sitting on my counter…. lightbulb!

Ingredients:
2 scoops Pescience Protein Powder: Peanut Butter
1/3 cup Almond Meal
4 tbsp PB Fit (any powedered Peanut butter)
2/3 cup Oatmeal
2 brown bananas
1 tsp vanilla
1 egg
2 tbsp Flax seed
1 tsp Baking Powder

Optional: Chocolate Chips, Walnuts, etc.

What you do:
1. Preheat oven to 350
2. Mash the bananas into a bowl until no chunks remain
3. Add in all other ingredients and mix together.
4. Fold in optional ingredients (I used walnuts and chocolate chips)
5. Place on baking sheet and bake 8-10 minutes!

Enjoy!!

 

Uncategorized

Eat Pretty

It’s important to eat to fuel your body. I think it’s also important to enjoy what you eat! Luckily, I grew up loving fruits and veggies. But I also grew up with a huge sweet tooth and a fast metabolism. So it wasn’t until a few years ago that I actually had to pay attention to what I ate. I also developed some sort of digestion issue, that still hasn’t been figured out. So not only am I cautious about making sure I eat relatively “good food” of moderate portions, but also of what I actually put into my body.
I came across the book “Eat Pretty” about a year ago. I love learning about the benefits food can have not only for my insides, but also my outsides (Face, skin, etc)!  This is basically a nutrition and beauty book that both men and women can benefit from. I think knowing how good something is for you makes it all the more enjoyable! This nutrition information, as it extends to the cellular level definitely makes my bachelors in biology degree happy!

Here is a dinner I made recently, and the benefits of some of what’s included in it!
Ground beef (mixed with refried black beans) topped with green salsa, asparagus, tomatoes, and broccoli!
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Asparagus:
-Glutathione Booster: important for antiaging and powerful antioxidant (hello beauty!!) Increase energy and oxygen-carrying capacity of our blood; Our body’s level of glutathione decline with age so it is important to consume it!
-Contaion Iron (Folate)
-B vitamin: important for DNA synthesis and cell repair

Tomato:
-Contain anti-cancer nutrients lycopene and beta-carotene which defend the skin from UV damage that causes wrinkles, age spots, and lines. Cooking tomatoes actually increases lycopene absorption! As does drizzling olive oil!
-Anti-inflammatory and high in potassium which keep your electrolytes in balance for healthy circulation

Broccoli:
-Excellent source of collagen-building, wrinkle preventing vitamin C
-Bone reinforcing calcium and potassium
-Vitamin K to strengthen blood capillaries and prevent dark circles and varicose veins
-Glucosinolates (photochemicals) that regulate detoxification (can increase after light steaming of these veggies)
-Indole-3-Carbinol (photochemical) that reduces the risk of estrogen-sensitive cancers
-Sulforaphane (photochemical) that aids in prevention of stress related inflammation!

This information is taken straight from the book, which you can find here. 😉  Check it out before your next grocery haul!

Uncategorized

Legs

Workout Tip: Today’s leg workout did not disappoint! I starting wearing converse for leg day, and it’s true!: you do feel the burnnnnn! ((insert fire emoji)). Running shoes have a raised sole, as opposed to the flat sole of the converse. Wearing converse allows you to be closer to the ground, and thus you can exert more energy and push heavier weight. They are great to wear on days you do big power moves such as squats and dead lifts.

Today’s workout:
-Glute Pushdown on Assisted pull up machine
-Body weight squats
-Reverse Hack squat
-Good Mornings
-Weighted Step ups
-Static weighted lunges
-Side Step ups
-Resistance band lateral leg raises
-Side Single Leg, Leg Press
-Glute Kick backs
-Glute Bridges with resitance band

Upper Body

Arm Circuit Workout

Circuit 1: Repeat 3x
-Lying chest press
-Lying lat pull over
-Tricep extension

Circuit 2: Repeat 3x
-Upright rows
-Shoulder press
-Bicep Curls

Circuit 3: Repeat 3x
-Shoulder Side & Front raises
-Tricep Tricep Oberhead Extension
– Hammer Curls

-Cardio: 10 Minutes high incline on tredmill

Since I’ve been doing Orange Theory twice a week (I absolutely love it!), my gym routine has been thrown off a bit. I never know what to expect to workout in OT, but I know I will getting my cardio in! And with a knee issue, I try to be cautious with the cardio and lower body workouts. Lately, I am trying to get back into a gym routine and use OT as a supplement to these workouts. Since I don’t go to the gym everyday, I am trying to come up with a realistic split that I can manage, but won’t get bored of. So some days I use circuits and train full upper or lower body, and other days I focus on specific muscles more.
TIP: Don’t get so worked up sticking to a particular split. Just get used to getting active regularly and don’t neglect any muscle groups! Try to plan out your week of workouts in advance to make sure you target everything you want, while allowing certain muscle groups to get the rest they need in order to grow!

Dessert, Healthy Recipes

Healthy Reeses

If you are at all like me, you probably always want something sweet after dinner. I have a huge sweet tooth and have played with ways to satisfy it while staying healthy. Bret is typically satisfied with just some dark chocolate – like 85-90%. That is a little too bitter for this girl. If i blindly dunk it some almond butter, I think it’s safe to bet that I usually eat more than planned. I decided to experiment with a recipe I have tried a few times– Healthy Reeses!

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Ingredients:

-Dark Chocolate
-Almond Butter
-Coconut Oil
-Liquid Stevia
-Mini Muffin tray pan (I used a silicone one)

Directions:
-Melt some dark chocolate in a microwave safe bowl. Add Liquid stevia until desired taste is reached. Fill the bottom of each mini muffin slot with some dark chocolate.
-In a food processor, combine coconut oil and almond butter. Then place some on top of the chocolate in each muffin slot.
-Repeat first step, and place dark chocolate on top of the almond butter layer.
-Freeze until hardened.

-Optional: I added a dash of sea salt on top of the final chocolate layer. coconut flakes is another great option!

Healthy reeses

30 Minute Workout, Home Workout

Lower Body @ Home Workout

30 Minute @ Home Workout:
(This workout can be done without any of the equipment and still be effective!)

Warm Up: 10 minutes incline treadmill walk

Superset 1: Ankle weights & Bench
– Straight leg kick backs
-Fire Hydrant kicks
-Donkey Kicks

Superset 2: Resistance band
-Side Walks in a squat
-Hip thrusts on a bench

Superset 3: Ankle resistance straps
-Side Lunge
-Lateral Leg raise

-Abs

I was having one of those days… Spent nearly 2 1/2 hours in the car commuting to and from rotation today, and it rained all day! I got home and was feeling nice and lazy. Since we just sold our couch, but aren’t moving for almost two months, we moved the spare mattress into our family room. Basically, our apartment looks like a college kid’s house or something– Who puts a mattress on the floor in the middle of an apartment? Ha! Needless to say, it became very appealing when I walked into the door after a long day. I gave in and laid down to mess around on my computer after I changed into my “gym clothes”. I wasn’t sure if I was putting the clothes on to actually workout or pretend I would.

Welp, I mustered up the courage to get up and get in a workout before dinner! (This blog is holding me accountable!) I didn’t feel like driving to the gym in the rain so I headed to the apartment gym. It’s funny how most of the time when I don’t even feel like working out, but drag myself to do so, I have some awesome workouts!! Though it doesn’t look like much, if you continue through each superset without rest and repeat 3 times through, you will work up quite a sweat in 30 minutes!

Top: Forever 21
Leggings: Forever 21
Shoes: Nike
Red Tumbler: Starbucks
Resistance Band: Amazon (set of four)
Ankle strap resistance band: Fit & Thick
Ankle weights: Target
(select the names to be taken to the link of the products)

Food Reviews

Siete Foods

Who loves chips and salsa?? Better yet, who doesn’t!? LOL. In our quest to find healthy alternatives to food we love, Bret and I have tried a variety of “healthier” chips and crackers. Our newest find, and possibly our current favorite is Siete Foods.

These healthy chips come with quite a cute family story. I am a sucker for family stories. Coming from a Cuban family, this story reminded me of my siblings and parents. The Graza family, creators of Siete Food, has seven members (so does my family!). When one of their family members had to change her diet and life style due to a medical diagnosis, they all decided to make these changes together. Sounds like something my family would do 😉 The result: Abuela loved the grain free tortillas and their company was born!

So far, Bret and I have tried their Sea Salt and Lime chips. They did not disappoint! We placed them on an oven tray and baked them for a few minutes to get them a little warm and crispy! We enjoyed them with some salsa and guacamole! Before we knew it the bags were gone (not in one sitting). Maybe we should work on portion control as we really focus on eating healthier meals ;).

Verdict: We love these chips. You don’t even miss all the ingredients you probably can’t pronounce found in other chips. We will definitely be buying these again!

Healthy Recipes

Healthy Carnitas Tacos

One of many things Bret and I both love is Mexican food! Aside from his Kansas BBQ, I think it’s safe to say that it his favorite type of food! We have a little Mexican restaurant near our apartment that we frequent quite a bit! We wanted to try to make a healthy version of one of our favorite meals, so we can enjoy it with a little less guilt.

Its quite similar to one of our favorite Cuban meals: vaca frita! You let the meat cook in the crock pot on high for about 6 hours, then shred it and fry it in the pan! We just used a different meat and seasoned it a little differently. Then topped it with all of our favorite taco fix ins!

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Heres how we made it:

Ingredients:
– ~5lbs pork shoulder/butt (bone it)
– 1 onion
– 1 jalapeno
– 6 cloves of garlic
– salt
– pepper
– cumin
– Paprika
– Cayenne
oregano
-Olive oil
– 1 & 1/4 cup orange juice (We used trop 50)

What to do:
1. Rinse and dry the Pork Shoulder.
2. Combine ingredients for the rub: 2 tbsp olive oil, 2 tbsp ground cumin, 1 tbsp oregano, 1/2 tbsp cayenne, 1/2 tbsp paprika, 2 tsp salt, 1 tsp pepper. (We eye balled most of the ingredients!) & Rub it all over the pork!
3. Place pork in the crock pot & cover with the orange juice.
4. Chop the onion, jalapeno (seeded and diced) and mince the garlic. Combine and place over the pork in the crock pot (fat side up).
5. Cook on high for 6 hours. (Or low for 8-10 hrs). The pork should be tender and fall off the bone.
6. Remove the pork from the crock pot and let rest. Remove the fat pad from the top of the pork. Then shred it (using two forks).
7. Heat pan on high with olive oil. (We used a cast iron skillet).
8. Place shredded pork in skillet until it becomes golden and crispy.
9. Pour over the left over juices from the crock pot (this is the seasoning for the meat).

(Repeat steps 8&9 in batches so you don’t over crown the pan)

Enjoy!