Holy Glutes!

It’s back to school tiiiiiime! So I started my fifth and final year of college a few weeks ago and am getting adjusted to my new class AND workout schedules. If yallz didn’t notice, I updated my workout page to reflect the changes in my summer and, now that school has started back up again, my current workout schedule. If you missed it, I’m now just working out two days per week about 45 min to an hour each session. On Tuesdays I hit legs and finish with a quick tabata routine, and on Thursdays I do upper body and full body HIIT.

So with a new workout routine comes new workouts! Yayayayaya! I developed two new workouts that I really have been loving. The leg workout that I did yesterday was beastly, and structured in a format that I’ve never done before which makes it way more fun. I must warn you though…your lower half will probably be screaming at you the next day. My glutes are not too happy with me today. The fact that I had to climb an absurd amount of stairs today to get to my classes poured just a little more salt in the wound. So you may want to avoid stairs/any sort of lower body movement following this workout…unless you like putting yourself through that kind of pain. I don’t know, some people like that torture. Whatever floats your boat. Anywhos without further ado….

Tighten That Tush Lower Body Workout

Tabata Finisher

See what I did there with the school theme 😀
Thought you all would appreciate that.

Now back to the workout…
You can complete this with just your body weight or with extra weights (kettlebells, dumbells, or a barbell). I added weights, so my breakdown looked like this:

1. 30# Single Leg Bulgarian Squats 15×4 Each Side
2. Superset:
40# Single Leg Deadlifts (R) x15
40# Single Leg Deadlifts (L) x15
20# Squat Jumps x15
(x3)
3. Superset:
30# Hamstring Extension on Belly x15
40# Reverse Lunge to Kick x15 Each Leg
(x3)
4. Bodyweight Elevated Pistol Squats 15×4 (Cause these things are HARD)
* To elevate myself, I use a bench that I have in my room. You can use a sturdy chair or a similar surface.

End with a quick 4 minute tabata, give yourself a gold star and call it a day.

Simple, Delicious, and Nutritious Stir Fry

Simple, Delicious, and Nutritious Stir Fry

I have been loving stir frys for dinner lately! They’re so easy to throw together, take little time, and leave my belly oh so satisfied. They are also very versatile because you can combine almost any vegetable, lean meat, and healthy fat and you’re golden. For this dinner I heated up a teaspoon of coconut oil (loving coconut oil!) in a large pan and quickly seared some lean sirloin tip. I then added frozen collard greens, brussels sprouts, fresh zucchini, a roma tomato, roasted golden beets, and topped the whole thing with some avocado.

Other lean proteins that I rotate in are tilapia, ground turkey breast, and tonight I had yellowfin ahi tuna! Chicken breast, shrimp, or scallops would also be great too.

Other vegetables: frozen asparagus tips, rainbow chard, kale, fresh mushrooms, spinach, sweet bell peppers, make it colorful!

Other healthy fats: chopped walnuts, almonds, hemp seeds, etc. All of these add a nice crunch!

Nutritional Information is based on which combination of protein, vegetables, and healthy fats you choose. As I said before, this dinner can be easily customized to your liking so have fun with it and enjoy each creation 🙂

Booty Kickin Killah Track Workout

When it comes to working out during the summer months, I always look forward to taking my routines outside.  I’m fortunate enough to live in an area that is beautiful year round, and not extremely hot during the summer. My old high school has a really nice football stadium (the “bowl”) that houses a turf field, a full set of bleachers, a narrow staircase, and a red rubber track. Its always open for the public to use, which is perfect for my track workouts! This one that I created is a combination of high intensity work with strength moves incorporated in as well.  I do this workout for my leg days because it really gets them burning. The high intensity intervals keep the heart rate up, so all in all, this one is KILLAH. Try it out if you’re in need of some booty kickin and remember to give it your all! Good luck 🙂

Booty Kickin Killah Track Workout

Side (or bottom?) note: If any of you are unfamiliar with Tabata style workouts, it just means you do 20 seconds of one exercise, rest for 10 seconds, then repeat for all of the exercises in the set. You will repeat for a total of two times.

Blogilates/US Weekly Inspired Turkey Meatballs

Judging by my recent posts, you guys probably think all I eat is oatmeal, and that my cooking skills are limited to the microwave. So finally, I bring you a recipe that showcases my oven skills!! And I even use real food!!

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As the title indicated, these turkey meatballs were inspired by one of my favorite fitness/healthy eating bloggers, Cassey Ho, of Blogilates’ recipe AND a turkey meatball recipe that I found in US Weekly magazine. I took elements from both recipes and combined them to make my own adaptation. I took progress pictures as I prepared and cooked the meatballs so you all can follow along.

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Ingredients (Yields 16 meatballs):
1 lb ground turkey breast
1/2 cup cooked quinoa
1 yellow bell pepper chopped
1/2 purple onion chopped
6 tbsp liquid egg whites
2 garlic cloves minced
1 tbsp dried oregano
1 tbsp dried basil
1 tbsp herbs de provence
1 tbsp paprika
1/4 tsp salt

Directions:
1. Mix all ingredients in a large bowl 
*If you don’t have cooked quinoa on hand, be sure to cook that first. I usually have it cooking while I’m chopping the vegetables*
2. Place aluminum foil on a baking sheet and spray with non-stick cooking spray (just to be extra sure that the meatballs don’t stick)
3. Roll mixture into 16 meatballs and place on the baking sheet. The mixture may seem a bit  more liquidy than normal meatballs but don’t worry, they’ll keep their shape.

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4. Pop those suckers in the oven at 375 for 25 minutes

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Look at those beauties! Please admire what you just made.

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MmmmMmmm..okay you can take a bite now.

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Delicious yeah? One more picture for good measure. I hear the blog readers love those inside shots.

Nutrition Facts Per One Meatball
Calories: 49 (Yup!)
Total Fat: .5 g (0 g saturated, 0 g unsaturated, 0 g trans)
Cholesterol: 17.5 g
Sodium: 61.5 g
Total Carbs: 3.3 g (.7 g fiber, .6 g sugar)
Protein: 8.2
g

*Nutrition facts will vary slightly depending on the size of your bell pepper and onion, but the differences are probably negligible*

I easily eat 4 of these meatballs along with some veggies and avocado for a nice lunch or dinner. They go really well with spaghetti squash, if you’re trying to go for the whole spaghetti and meatball vibe. You can also substitute ground chicken breast for the turkey breast, which I do every so often. Both are very satisfying.

Convinced I’m not just an oatmeal master? Fabulous. Now go eat your meatballs! 
 

Almond Butter Chia Seed Oatmeal

Almond Butter Chia Seed Oatmeal

Okay, so mayyyybe I lied before when I said that this was my favorite oatmeal breakfast because the oatmeal above is certainly making a case for itself. This almond butter chia seed oatmeal has been a staple in my breakfast routine for the past month or so, and I’m loving it more and more each time I have it. The combination of the nuttiness of the almond butter and the slight crunch of the chia seeds makes my taste buds oh so happy!

Directions:
1. Cook the oats like you normally would (or if you need help, reference my first oatmeal post linked in the first paragraph) with water
2. Let the oatmeal cool for a bit, then add the 1/4 almond milk, chia seeds, almond butter and protein powder individually
3. You may need to add more water to get your oatmeal to your preferred consistency
4. And don’t forget to sprinkle that cinnamon on top, cause no oatmeal is complete without cinnamon

Nutrition Facts:

Calories: 369
Fat: 16.2 g ( 1 g saturated, 3 g polyunsaturated, 6 g monounsaturated)
Sodium: 80 mg
Carbs: 38.2 g (12 g fiber, 2.5 g sugar)
Protein: 23.2 g

 
If you’re worried about the high fat content, stop right there. The fat that’s in this oatmeal is the good, healthy fat that keeps you full! And look at that high protein and high fiber combo! Best combo in the biz.  So you know what you’re having for breakfast tomorrow, right? Okay good, you’re welcome.

So You Want Sore Biceps? Upper Body Workout

So You Want Sore Biceps? Upper Body Workout

So it’s been ages since I posted a workout (or anything for that matter) but I’ve had this upper body workout up my sleeve for quite some time. I finally have some spare time thanks to spring break so I thought I’d share it!

For my total body Thursday workout I included one round of this guy, along with some other total body videos. You don’t have to use the exact weights that are listed. Do what is most challenging for you. You can also use resistance bands for some of the moves, which I have been doing lately.

Now, let me explain the moves that have an asterisk next to them:

21’s
Target the biceps with lower and upper bicep pulses and full range bicep curls. You’re going to do 7 of each, making a total of 21 reps. First perform 7 lower bicep pulses then immediately move to 7 upper bicep pulses, then to 7 full range bicep curls. Do not rest in between moves.

Front shoulder presses
Target the shoulders and the biceps. Reference this video (http://www.youtube.com/watch?feature=player_embedded&v=8po3KB-hPVY) at 3:43 for a demonstration of the move.

Feel free to do this routine once as an addition to your upper body workout, or three times through as a standalone workout. Hope your arms feel like jelly afterwards! 🙂