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.

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.

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! 🙂

Chocolate Chip Cookie Dough Frozen Yogurt

BLOG POST Cookie Dough Frozen Yogurt
As a child, when mom was baking chocolate chip cookies, it meant one thing and one thing only…

Cookie. Dough. Batter. Consumption.

I remember being a little girl helping my mom make chocolate chip cookies, and just waiting for her to leave the kitchen for just one moment so I could sneak a few bites from the bowl. After all, I think we can all agree that the batter is better than the actual cooked cookie.  I think we can all also relate to when mom caught us eating the dough, getting the whole “don’t eat the dough because your tummy will get upset from the raw eggs” spiel. But did that ever stop us? Nope! Our love for cookie dough batter outweighed all risks. And if we did happen to get a belly ache, it was totally worth it.

Now, I don’t know about you all, but I am still very fond of chocolate chip cookie dough; but, if I ate it in it’s true form every time I get a craving, things wouldn’t be pretty. While there is nothing like the real deal, I do try to find  healthier ways to enjoy the same cookie dough flavor.  This recipe is one of many ways that you can welcome “cookie dough” back into your life, without the risk of a belly ache or sacrificing your clean eating efforts 🙂

Cookie Dough Frozen Yogurt 2

And it’s in frozen yogurt form! How cool is that?!

Cookie Dough Frozen Yogurt 4

UHH…YUM! I had this for a snack today. SO good! And it’s super easy too! All you need is these four ingredients and you’re set!

Cookie Dough Frozen Yogurt

Serves 1

Ingredients:
1 scoop of vanilla protein powder (either a blend of whey and casein, like MetRx or casein)
2 oz plain greek yogurt (I like Chobani)
1/2 tsp vanilla extract
1 tbsp (15 g) 70% dark chocolate chips/chunks
water

Directions:
1. Mix vanilla protein powder, greek yogurt and a little water together with a spoon until a smooth consistency is reached.
2. Add vanilla extract and stir.
3. Add chocolate chips and stir.
4. Put mixture in the freezer for at least 30 minutes for a soft serve consistency. You can leave it in for less or more time depending on how soft you want the texture to be.

Nutrition Facts:
Calories: 206

Fat: 5.2 g (3.5 g Saturated)
Carbohydrates: 11.8 g (2g Fiber, 7.3 g Sugar)
Protein: 30 g

No guilt. Just Froyo…yo! Enjoy 😉

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 🙂