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.

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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 🙂

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.

My Absolute Favorite High Protein Oatmeal and Eggs Breakfast

Oatmeal and Eggs 2-001

Let me tell you about my love for this oatmeal…for starters, I eat it just about everyday for breakfast and I never get tired of it. Ever.  I feel like I’m cheating on it on days that I choose to eat something else. After I finish eating this bowl of heaven I think to myself how I would be completely okay with eating the exact same thing as my next meal. Actually, not just completely okay; I would want very badly to eat it as my next meal. In fact, nutritional needs aside, I would eat this oatmeal for every meal of the day if I could. This is no exaggeration.

How are my persuasion skills working right now? Are you dying, waiting for me to share the recipe with you yet, or shall I tantalize you some more?

Here’s a picture of some yummy eggs.
A very delicious addition to the oatmeal.

Overnight Oats 4-001

Okay, okay, enough with the torture! Here is the recipe:

Oatmeal and Eggs 1-001

High Protein Oatmeal (with scrambled eggs)

Serves 1

Ingredients:

1/2 cup oats
1/2 cup water
1/4 cup almond milk (I like So Delicious Almond Plus Protein Unsweetened)
1/2 scoop vanilla protein powder (I like Metrx Protein Plus)
cinnamon
2 eggs
1.5 tbsp liquid egg whites

Directions:

1. Place oats and water in a bowl. Microwave for 1 min 30 sec.
2. Add half of the 1/4 cup of almond milk, stir, and microwave again for 30 sec.
3. Set aside to cool.
4. While the oatmeal is cooling, beat the 2 eggs and 1.5 tbsp of egg whites together. Season with salt and pepper if you wish.
5. Heat a small pan on low and spray with PAM or another olive oil spray.
6. Once the pan is warm, add the egg mixture and cook to your liking.
7. After the oatmeal has cooled a bit, add half of the protein powder and the rest of the almond milk and stir (the reason I don’t add all of the protein powder is because its too much to stir all at once)
8. Add the other half of protein powder. Depending on how thin or thick your protein powder is, you may need to add a bit of water.
9. Top your oatmeal with a sprinkle of cinnamon, stir it up, and you’re all set!

Nutrition Facts:

Calories: 369
Fat: 14 g (5 g saturated, 3 g polyunsaturated, 5 g monounsaturated)
Sodium: 237 mg
Carbs: 32 g (5 g fiber, 2 g sugar)
Protein: 32 g

How awesome are those nutrition facts? Such a great way to start out your day and it keeps you full for hours!
Your belly will thank me 🙂

First Blog Post!

I decided for my first blog post to explain why and how I chose to start a blog. A few days ago, the thought entered my mind to create a blog after I had a conversation with my friend, Jenny, about a YouTube video. I had just discovered a YouTube fitness channel called FitnessBlender and I was pinning the heck out of those videos. Jenny soon texted me and basically told me that my pins were golden and I told her I found the jackpot. While watching the videos, I thought to myself that the girls that were doing the workouts had a pretty sweet job. All they had to do was complete the moves. They didn’t have to talk or anything because there was a voice  over giving directions. I told Jenny that I wanted in on that job and she half-jokingly suggested that we start our own YouTube fitness channel. At first I laughed, but later I couldn’t get the idea out of my head. I knew it would be a lot of work and we would be competing against our idol, Cassey Ho of Blogilates (if you don’t know what this is, check her out NOW. Life changing. Plus she’s so adorable). I then thought hmm..maybe a blog would be a better launching point. I let it sit for a day and since I’ve been on this eating clean and fitness journey, I thought maybe I should start a blog for myself to document my recipes and workouts! So here it is. I did it. My only concern is keeping up with it when classes start back up in a couple of weeks. I will try my best. Oh and also, taking lots of pictures. Kind of an issue when I’m not much of a “take a picture of everything” person. Plus I like to eat my food once its done. We’ll see how this goes. Wish me luck!