Happy Friday guys!
I am so glad the weekend is about here. I thought I would start making Fridays a weekly recap post of what I ate and/or things that took place during the week. This one is mostly foods I ate.
Let me know if you like these posts!
I am also thinking about seriously bringing back the YouTube video. I made one and published it, and attempted a few other times to make another one, and it just faded out. But I enjoyed making them, and I had a lot of great feedback.
Let me know what you think of continuing them on! Here is a link to the first video I made:
Now, on to the recap!
Breakfast Monday morning was 2 scrambled eggs topped with Daiya (dairy free) cheese, alongside a piece of toast topped with the Wild Maine Blueberry Jam my sweet friend got me in Maine!
I worked on my fat bomb post, and for a snack grabbed a Fiber One bar. No picture of that! Lol I stayed busy getting the post done, went with dad on a grocery trip, and when I got back,whipped up lunch.
I mixed jasmine rice with corn, black beans, broccoli, and mixed it all together with salsa. I topped it l over a bed of greens. It was so good!
I ran over to pick up the MealFit food for my gym, and on the way back had a couple rice cakes with peanut butter on them.
This workout I did with Austin and his brother was most challenging for me! So many overhead squats and thrusters!! I got me a Fitaid drink afterwards for extra recovery.
Dinner was a bowl of oatmeal with banana slices and peanut butter. Completely forgot to snap a picture. It wasn’t very pretty anyway lol. I was sleepy and hungry so I threw it together!
Tuesday morning for breakfast I mixed dairy free blueberry yogurt with my chocolate plant based protein powder, and topped it with Bear Naked granola, banana slices, and drizzled with JIF powdered peanut butter. Such a tasty bowl!
After a couple clients, I came back home for lunch. I had more of my salsa rice mixture over a bed of greens and topped with delicious avocado!
I think this is the most perfect avocado I’ve ever cut open! What joy!
For a little something sweet, I had a few bites of this dairy free version of Halo Top ice cream. This is my absolute favorite dairy free ice cream (next to Ben and Jerry’s!)
I taught kids Crossfit class at 4, did the class at 5 for my workout, ran across town for my evening client, and when I came back heated up a bowl of my spaghetti squash, topped with my Daiya dairy free cheese.
It did not take long for me to fall asleep after that!
Breakfast was a bowl of oatmeal with a little peanut butter and a fat bomb I made earlier this week. Get the recipe here!
For lunch me, Austin, and Dad went to Mugshots for a late bday lunch for Austin. We started off with their fried pickles. SO good! They gave us so many pickles that we had to take most home.
I ordered the turkey burger with a side of sweet potato fries!
Afterwards Austin and I headed to the mall to get a shirt he needed, and we got Starbucks while we were there. Go figure! That held me over until the gym. Hit some PRs that night!
Dinner was 2 pieces of chicken from Dominos and a low carb wrap with peanut butter. Needless to say, Wednesday got off track a little. It was a treat day for sure!
Thursday morning started off with 2 fried eggs and a piece of toast with half peanut butter and half blueberry jam!
I picked up Austin and dropped him off where him and his buddies were meeting and they were headed off to the beach. So jealous of them!
For lunch I threw together a salad topped with smoked turkey, cucumbers, and topped with fat free ranch. I also had a small bowl of jasmine rice.
On my way to my afternoon client, I enjoyed this Mountain Zevia drink (tastes like Mountain Dew!)
After my client, i went and picked up my cousin Devin (he’s in visiting with his family from Texas) and he took the kids Crossfit class I taught at 4. He rocked it!
I was going to do some light ab work or the Assault bike during the 5pm class, since my Mayhem team was planning on practicing at 6, then I found out a couple of my team members may not make it, so I decided to do the workout at 5. We did a 400 meter run, walking lunges with #35, 50 double unders, 25 toes to bars (I had to do hanging knee raises), back down to 50 double unders and another set of lunges.
By the end of the workout both the other ladies ended up coming, even though one girl on the team has an injured hand, so she is taking it easy. I decided to join them in the workout for Mayehm, so I ate some dates for a quick energy source and drank this FitAid.
I was pooped after back to back workouts, and I was ready for dinner! I had a bowl of my spaghetti squash again, mixed in with spaghetti sauce and smoked turkey.
I had this chocolate plant based protein shake alongside of it, for some extra protein.
Before bed (9 something maybe), I was still a little hungry, so I grabbed a bowl of cheerios and then I headed straight to bed!
So glad today is Friday! What are your weekend plans? I will be spending it some more with my family that’s in town, and Austin gets back on Sunday so I hope to see him then too!
If you’ve ever had knee pain, you know how it can affect not only your fitness routine, but your everyday life.
Before continuing into this post anymore, I want to first say that if you have knee pain where you experience popping, swelling, or immense pain that keeps you down, check with your doctor.
Most knee pain is often caused by weakness, or tightness, in muscles/tendons: glutes, hamstrings, quads, or hips. All are connected and essentially work together, which means if one get compromised, the others are affected as well.
These stretches, when followed correctly and consistently, can help with current knee pain, and help prevent knee pain.
Hold each Stretch 30 seconds, and repeat as necessary depending on tightness.
1. Quad Stretch
Standing upright (and using a wall, chair, or table if needed) pull one foot up to the glutes and hold. Be sure to stay tall, and not lean over. Switch sides.
2. Standing Hamstring Stretch
With one leg out in front of the other, toe pointed up, keep leg in front straight, look forward, and lean down until you feel a stretch in your hamstring. Switch sides.
3. Wall/Poll Calf Stretch
Up against a wall, step, or pole, put one foot (to up) against hard surface and lean body forward. You should feel a stretch in your calf muscle. Switch feet.
4. Kneeling Hip Flexor Stretch
In a kneeling lunge position, with leg that’s out in front, take your knee and push it out in front/over your foot. Be sure to keep back upright. Good for hips and ankles. Switch sides.
5. Figure 4 Stretch
Lying on your back, take one ankle and place over opposite knee. Take hand and thread through other leg, and pull in to your chest. Swap legs.
Do these stretches regularly and it will help with any tightness that could be causing your knee pain. Even if you don’t have knee pain, these are stretches are great for you to do to keep loose and help prevent any injury.
Stretching is often overlooked, so be sure to get it in! 🙂
Happy Monday Folks!
I hope you all had a great weekend!
I spent yesterday celebrating Austin’s 25th birthday…well, really since last week! We threw a surprise get together Thursday night for him and it went off without a hitch!
We played it off like we were going to Top Golf, but going to pick up our friends Amber and Scotty, which wouldn’t be anything out of the ordinary, since we’ve picked them up before.
we had a great group of people to come and help celebrate!
We kept things simple with ordering pizza, and my friend Michele made the brownies!
It cant be a party without the guys playing Fortnite!
Yesterday was celebrating with his family, and we enjoyed steak, fries, and cheesecake! (I didn’t get any pictures last night!) It was nice just to enjoy each other’s company.
Now, on to the recipe!
Something big to make in the Keto world, are fat bombs. Normally these have few ingredients, including coconut oil, and you can play around for different flavors.
Just because these are labeled as Keto, doesn’t mean just those following the Keto diet can enjoy these little gems. This is a great healthy source of fat, and can be great as a snack or even dessert!
-1 cup coconut oil
-1 cup nut butter
-1/2 cup unsweetened cocoa powder (I used the dark chocolate kind)
-pinch of salt
1. Over low-medium heat, melt the coconut oil + nut butter in a pot. Mix well.
2.Add in cocoa powder and salt. Mix well.
3.Pour mixture into ice cube trays and freeze until solid. (You can also spread wax paper over a cookie sheet, and make this into a chocolate bark. I actually posted a chocolate bark recipe similar to these fat bombs! Check that out here.)
4. Pop out of ice tray when ready and enjoy! Must store in freezer.
Yesterday, I was at a coffee shop, The Neighborhood Brew, doing some blog work in between clients. I went to the restroom and found a little yellow painted rock smiling at me on one of the decorative shelves they had.
Could it be that I came across one of the painted rocks I had heard so much about in the recent past? I had heard of people finding painted rocks in places, and you can choose to keep them or hide them again for someone else.
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what Gods will is-His good, pleasing and perfect will.”-Romans 12:2
I flipped it over and sure enough it was one of those rocks! I noticed it had told me to use the hashtag #the.WellHouse, and saw where they had a website. I had never heard of them before so I was curious to know more.
The Well House, located in Odenville, Alabama, provides a safe place to women, offering them a combination of spiritual, mental, emotional, and even physical support services. They welcome all the women/girls who have been sexually exploited through human trafficking.
I know human trafficking is one of those things going on all the time, and right under all our noses. It breaks my heart when I hear about girls who’ve been involved with this.
The Well House mission, taken directly from their website, is:
“We exist to honor God by rescuing and providing opportunities for restoration to female victims of human trafficking who have been sexually exploited.”
I think it’s great the people at The Well House take in these girls, providing a safe place and support in order to get them back out there in life.
If you want to visit their website to learn more, contact, or donate, click here.
I think I’ll hide this little gem again for the next person to find it.
‘Tis the season for shorts, skirts, and swimsuits! Which means showing off more than just your arms…your legs too!
This workout only requires one piece of equipment: loop resistance band.
These resistance bands are easy to find and very affordable! You can find them at Walmart, Target, most sporting goods stores, and amazon.
Most come in a pack of 2-3, at different levels of resistance, so you can always swap out bands at any time.
Now on to the workout!
Lower Body Resistance Band Workout
***Do 12-15 reps of each move (each leg when required)***
***Go through moves 2-3 times.***
1. Banded Squat.
Place band right above knees, lower down into a squat, keeping pressure/tension on the band. Return to starting position.
2. Inner Thigh Crossovers
Lower resistance band around ankles, and cross over one leg in front of the other, slightly at an angle, so you feel your inner thigh muscles being activated. Do a set on one side + swap to other side.
3. Glute Kickbacks
With band around ankles, Lift leg back behind you to work your gluteus and hamstrings. Do a set on one leg, then swap to other leg.
4. Banded Side Steps
Side step side to side, keeping constant tension on the band. Great move for working quads and thighs!
5. Banded Bridge w/ Upright Clamshell
Lying on your back with resistance band above knees, lift hips up in the air (pushing up with your heels) to make a straight line. In the “up” position of the bridge, take both legs out to the side for a “clamshell”. Return legs to center and lower back down to ground.
This workout is good because you can adjust the resistance on your band for whatever level you are at. Plus, it can be done anywhere, even while traveling!
Let me know if you try this workout! 😀
Happy Monday everyone!
I hope you all had a wonderful weekend. Mine was pretty relaxing and enjoyable.
Saturday started out with coffee and a client, then Dad and I headed out to some yard sales.
I was looking for some chairs to go with a kitchen table I got from a client. I’m moving in September and only need a couple things.
No luck with chairs, but I did find couch pillows ($5 for both) and this neat wooden board with hooks on them.
I also snagged some Halloween decor, sheet music, and a hot pad + oven mitt.
Id say it was still successful!
when we got back I fixed some lunch. Ground turkey + Daiya cheddar cheese over a bed of spinach and topped with guacamole. I Drank a Mountain Zevia with it. It tastes pretty spot on to a Diet Mt. Dew! I’m going to have a post on this drink later this week which will include nutrition info, Zevias mission, and a no sugar challenge!
I also enjoyed a little bit of my Enlightened Butter Pecan ice cream.
That afternoon I Visited my Granny for a bit, and headed over to a friends house that I’m dog/house sitting for this week.
Austin came over before work and cooked some eggs for us for dinner. He’s been dying to cook them for me!
I had mine over spinach and topped with goat cheese. My eggs never taste as good as how he made them! No lie! 🙂
Dark Mint Chocolate was enjoyed after dinner, and Austin and I watched Get Smart while sipping coffee.
Sunday morning was filled with coffee+ Riverdale before church. I’m flying through these episodes!! So glad they are on Netflix.
Lunch was the EXACT same as the day before: ground turkey, Daiya cheese, + guacamole all over a bed of spinach.
After I ate, I laid down a bit in hope of a nap (I didn’t sleep good the night before), but no luck. So I whipped up a quick dip that consisted of sugar free cool whip, natural peanut butter, and dark chocolate chips. I spread it out over a piece of multigrain/flax bread.
Even the basic combo of cool whip and peanut butter is amazing on bread, rice cakes, or as a fruit dip! 🙂
I did some blog work and scheduling of my clients before the week and headed back over to the lady’s house I’m dog/house sitting for.
He is a Springer Spaniel and he is so beautiful!
Didnt cook dinner last night, so Austin and I grabbed Zaxbys for food. I usually get a salad if I go, with the grilled chicken. I couldn’t finish this, it was so much!
I have a busy first half of my day today, but am looking forward to this new week! 🙂
It’s been a while since I’ve shared a workout with you guys!
Most people probably have plans tomorrow to be at the beach, the lake, swimming pool, or lots of family time. If you want to sneak in a quick little workout and you have 15 minutes, this workout is for you!
No equipment necessary and you can be done in no time having worked upper body, lower body, abs, and some cardio!
Stars + Stripes workout
**Beginner: 30 seconds work, 30 seconds rest
**Intermediate: 45 seconds work, 15 rest
**Advanced: 1 min work, 20 seconds rest
1. Freedom Jacks
The classic jumping jack we all probably first learned in P.E. But still a great lower impact cardio move to still get our heart rate up! Be sure your arms come all the way up. You want full range of motion to get the most out of this move!
2. Bottle Rocket Jump Squats
Jump squats are a fantastic way to work legs, sneak in some core, and get that heart rate up again! If you are a beginner or have knee troubles, eliminate the jumps and just do regular squats.
3. Patriotic Pushups
Youll be amazed at how much pushups work your body! Pushups work chest, triceps, shoulders, and even core. If you are a beginner on these, you can do them off a wall, chair, or get on your knees.
I love ab moves that work upper and lower abs at the same time. Start with legs and arms extended out, then using core, bring yourself up to a V crunch, and return to starting position.
Modification: crunch or sit up.
As as mentioned above, you can modify moves, and change up your work time. 2-3 rounds and you are done!
I hope you all have a happy and safe 4th of July! 🙂
Happy Monday + Happy July to you all!
I cannot believe this year is already half over, can you? So much has happened since January, but every month that comes in 2018 has been nothing but happiness and positive outlook to the future.
Today’s post will be pretty short + sweet, but something I wanted to share with you guys.
Leading up to my beach trip last month, I was looking forward to a rest + reset period. That is just what I got and needed. Those next few weeks I think I averaged 1 post per week on my blog. Even though my body rested, I really needed a little longer of a rest + recharge period for my posts.
We all get discouraged about things in life, and I ALWAYS have my moments when I get down and discouraged about my blogging.
A lot of people don’t understand just how much time and work goes into putting together + typing up blog posts. I love love love blogging, but sometimes my hard work seems like it isn’t getting me anywhere, or maybe a lot of people don’t read some of my posts. It’s in those moments I may think about quitting, but I love what I do and I know it reaches out to people…that’s what keeps me going…YOU.
Every time I take a break, or slow down drastically with blogging, is going to be because I need a little reset. I put a of of thought into what I want to post about, even if it’s a workout (one will be posted tomorrow!!).
When I have those times, I always come back ready to go with a positive attitude to get back into it.
This “reset + recharge” concept is good for anyone and everyone. It’s important for our health to take some time off, whether that is from work, school, and even social media.
So, now that I back + ready to go again, get ready for some great posts coming your way.
Remember to give yourself a “reset + recharge” time. If you feel yourself being overworked, anxious, stressed, trouble sleeping, and just go go go ALL the time, be sure you give yourself that. It will benefit you physically + mentally. you’ll be glad you did! 😀
When you want tacos, burritos, or some kind of wrap, what do you need?
There are numerous kinds of tortillas out there: size, white/wheat, spinach, corn/flour, etc., and while most taste pretty good, some are higher in carbohydrates.
This isn’t saying it’s bad ( i enjoy carbs like this in moderation), but I know some people either want to watch their carbs, or need to watch their carbs.
Today I am sharing with you a very basic tortilla recipe, only involving 3-4 ingredients.
Almond Flour Tortillas
Before I get to the recipe, keep in mind a couple things:
1. This is not my original recipe.
2. Because it is made with almond flour, and has few ingredients, it will not fold or roll like a regular flour tortilla.
On to the recipe!
– 2 cups almond flour (I used Bob’s Red Mill)
– 2 eggs
– 1 teaspoon olive oil
– 1/2 tsp salt (or more to taste)
1. Preheat Oven between 325 and 350 (depending on how quick your oven cooks)
2. Mix all ingredient together in a bowl.
3. Start kneading/rolling out the “dough”. I placed my dough between 2 pieces of wax paper to roll it out.
4. Use something round with the desired size you want your tortillas (I used a smaller glad container for mine). Once you cut your tortillas out, bake between 8-10 minutes. I started with 8 minutes, then put it on for 2 more, but turned the oven off.
5. Let cool and enjoy!
I decided to have one with some ground turkey I cooked for lunch. I placed ground turkey, spinach, and a little mustard on mine, and enjoyed a salad on the side!
If you try these out, let me know! I may try this combo for a pizza crust in the future! 😀
Hey everyone! I’m back from the beach and back with a new post! But this time, I am happy to announce that this post is written from one of my fellow (and amazing) personal trainer co workers, Chelsea Henderson!
We both work for HomeFit + both want to build our own personal brand. This girl rocks it with her clients and in her own workouts.
Without further ado, here it is!
By: Chelsea Henderson MS, CPT
Do you feel like you are struggling to blast off the fat pounds? Are you feeling like your cardio is taking a little too much of your day? Have you become tired of the same walking or jogging cardio routine?
Sounds like it’s time for you to HIIT!
So…What is this all about?
HIIT? Sounds aggressive, right? Well… it IS! Especially when it comes to maximizing your body composition potential (i.e. having a greater muscle mass to fat mass ratio on your body). HIIT stands for “high intensity interval training.” With incorporating HIIT training, you will save more time AND get comparable or even better results than a slower paced cardio program alone. HIIT training can be done with weight training AND cardio training but for the sake of this blog post (and your author not going on a never ending tangent road to nowhere!) we will stick with discussing HIIT cardio training.
HIIT cardio has a VAST array of benefits! Not only does it do an excellent job of fighting fat by raising your metabolism more than nearly every form of exercise but it also is extremely effective in combating metabolic syndrome (group of conditions that lead to development of heart disease, diabetes, and strokes). Due to the high intensity of HIIT, a heart becomes more conditioned and glucose in the blood is better regulated… which means that your internal organs will work more efficiently and effectively and that blood sugar from the food you consumed at a meal will have a greater chance of being used as muscle fuel rather than being stored as fat tissue.
Sounds GREAT! Where do I sign up? How should I begin?
You can perform HIIT cardio virtually ANYWHERE! Your options and types of HIIT are almost endless. It requires NO equipment; your own body weight is definitely sufficient!
NOTE: Before going all out incorporating HIIT cardio into your exercise program, ALWAYS check with your health care professional FIRST, especially if you have certain medical conditions (always play it safe).
If you have never done HIIT before, you will want to build yourself up to these high intensities. Aim to progress a little each week in some form of fashion (whether it be going faster, lasting longer in an interval, lessening a rest period, lengthening the overall HIIT session, etc) and definitely keep track of your progress via an app/online program or old fashioned pen and paper (my personal preference). Also, ALWAYS make sure to warmup before HIIT intervals with some light aerobic exercise for a few minutes (such as light walking/jogging) and don’t forget some dynamic warmups to aid in preventing muscle/tendon/ligament related injuries (try this dynamic warmup routine from Greatist: https://greatist.com/fitness/full-body-dynamic-warm-up )
Putting it ALL Together!
There are no strict guidelines for HIIT except to have periods of intense intervals and periods of rest intervals. The RPE (Rate of Perceived Exertion) scale can aid you in judging your own personal intensities in your HIIT cardio.
The level of intensity of your “intense” intervals should be pretty high (at least around a 7 or greater on the RPE scale) and rest periods should never be more than a moderate activity level or less (6 or less on the RPE scale). How long the intense or rest periods are will depend on one factor…YOU! Everyone is different and at a different fitness level, so begin at intensities that YOU are comfortable with and then progress a bit each week. The overall length of the HIIT cardio workout varies by the individual but as a rule of thumb, know that it isn’t really necessary to go over 25-30 minutes. If you are truly following appropriate high intensities in your intervals and using rest periods properly, this will definitely be plenty of time for your HIIT session (of course, start out with much less at first and build over time).
EXAMPLE HIIT CARDIO WORKOUT!
1.) Jump squats- 1 minute
2.) March in Place- 30 seconds (recovery)
3.) High Knees- 1 minute
4.) March in Place- 30 seconds (recovery)
5.) Jump Lunges- 1 minute
6.) March in Place- 30 seconds (recovery)
7.) Sprint/fast jog- 1 minute
8.) March in Place- 30 seconds (recovery)
***repeat 2-4 times