Total Body Blast

Happy Sunday!

Fall is finally here in Alabama! 🍁🍁 Although we have a couple of warmer days at the start of the week, we are starting to stick to the cooler temps!

Today im sharing with you another workout that gets your whole body worked: legs, arms, core, and even gets your heart rate up with bursts of cardio!

This is another good workout you can do almost anywhere, and all you need is a pair of dumbbells.

Also be sure to sign up for my weekly emails! I send them out every Tuesday and Friday. Sign up on the right side of the home page! 😁

**Do each circuit 2-3 times through, with 1 min rest in between.**

**CIRCUIT #1**

Lunge Passunders

Starting in a standing position, lunge forward, passing a dumbbell under your leg to you other hand.

Come back to standing position, lunge forward with other leg, and pass dumbbell back under.

Arnold Press

Starting with both dumbbells in front, rotate arms out to the side, keeping elbows bent at 90 degrees. From there, press dumbbells straight up above head. Bring dumbbells back down, and rotate arms back in to starting position.

Spidermans

Starting in a pushup position, bring one leg up toward your elbow on the same side. Take leg back to start and repeat on other side.

—> Cardio Burst: 30 seconds Jumping Jacks

**CIRCUIT #2**

Narrow Squat to Calf Raise

Standing with feet together, come down into a narrow squat. Coming back up, stand straight into a calf raise. Repeat.

Double Curl

Starting with dumbbells together, come up into a hammer curl. Once back down, rotate out to the side, and come up into a wide curl. Each curl counts as 1 repetition.

Russian Twists

Starting in a seated position, with ankles crossed, lean back some and rotate/twist the dumbbell from one side to the other, focusing on aiming for the hips.

—> Cardio Burst: 30 seconds butt kicks

**Circuit #3**

Deadlifts

Starting in a standing position with dumbbells in front of you, hinge forward until dumbbells get just at or below your knees. Stand back up, keeping back flat. Repeat.

Overhead Tricep Extension

Starting with either one or both dumbbells above your head, use only elbows to bend and bring weight back behind your head. Raise back up to starting position.

-Leg Lowers

Lying flat on your back, with hand underneath tailbone for support, take both legs from the “up” position, and lower down almost to the floor. Lift your legs back up before they completely hit the floor…you want to keep core engaged the whole time.

—> Cardio Burst: 30 seconds Toe Taps (use dumbbell…or a step) to tap.

This workout will take you a little longer than 15-20 minutes, but if you’re in need of a shorter workout, and one that requires NO equipment, check out this Tabata Workout that focuses on legs and cardio.

I plan to post more Short, HIIT workouts that will focus on other body parts too, so check out those soon!

Questions for you?

Do you plan to try this workout? If so, let me know how it goes?

Are you a gym person or do you prefer to workout at home?

Walmart Pickup Grocery Haul

Hiya, friends!

Ive been patiently awaiting the internet at my new apartment, so I’m a little late getting a post up for you guys.

I hope you all enjoyed your weekend and were able to spend it with friends and family. Friday was spent up at the hospital for Austin’s Dad’s bypass surgery. Everything went SO good and the recovery process has begun. Day by day!

Saturday was…MOVE IN day!

I haven’t finished putting everything up and/or decorating, and I don’t have all my furniture yet, so those pictures will be coming soon.

The apartment has much more space than I first anticipated. Moving in was my first time to be able to see it. And one of the things I love is that my patio doesn’t face the parking lot…so I can sit out, drink coffee, and see some nature! 😀

The first official fall decor is up! <3

So before I get into this official grocery haul, I want to highlight how much I love the grocery pick up option at Walmart.

At my old apartment, I took advantage of this free grocery pickup quite often. It’s so convenient with my schedule sometimes, even though I’m one who loves to physically grocery shop! Like, for real, you could pay me to buy your groceries and I’d be happy about it! 😊

After moving in, I scheduled a grocery pickup for Sunday around noon. I knew I was going to already have some food that I took with me Saturday, but knew I wouldn’t feel up to going up and down aisles for groceries. Moving is a whole other workout level sometimes!

All you do is go on the Walmart Grocery App, pick your Walmart location, set a pickup time, and you can get to ordering your groceries.

You have to have a $30 minimum, but if you’re getting things you need, it should be no problem getting there! 😊

They make it easy to shop by category, so if you know exactly what you need, or are looking for a specific product, you can go to that catoegory to make it quicker. This goes for non grocery pick up orders as well.

I also love the option where they show you what you’ve ordered in the past and make it easy to order past items. If you ordered a lot of similar items, this comes in handy!

I spent a little over $60 and got all of this!

Questions for you:

Have you ever used the Walmart Grocery pickup option before?

What’s one of your go-to grocery items you purchase almost every time?

Let’s Breakdown Our Health

Happy Humpday everyone!

What a week it has been already…

As many may know, my boyfriend’s (Austin) dad has been in the hospital. What started out as double pneaumonia turned into needing triple bypass surgery.

So I’ve been helping out, running back and forth to hospital, work stuff in between, and trying to fit in more packing for the move Saturday.

Needles to say, a lot of us are physcially, emotionally, and mentally tired.

This got me thinking about the breakdown of our health.

We have 3 main categories of health:

– Physical

-Mental/Emotional

-Spiritual

1. Physical Health 

Our physical health is basically the function of our bodies. It’s our everyday activities, our fitness, and how well our body runs both inside and out.

In a lot of cases, we think we are doing fine, but sometimes there’s a curveball thrown that makes you realize how important our physical health is. You can eat right and exercise, but you still run the risk of getting something or something happening to you. In some instances, it’s genetics and you can’t do anything about it.

Austin’s dad just went in for pneumonia, not realizing what condition his heart was in. But, if it wasn’t for the pneumonia, his heart would have just gotten worse.

It’s still vital for us to eat well and exercise…all while finding a balance. It’s so important for us to take care of ourselves the best we can! Some people may poke fun at me for how I eat sometimes, but there’s a reason I eat the way I do (And yes…I still enjoy pizza and burgers) 😀

2. Mental Health

Our mental health is our psychological + emotional well being. When we have a lot of things going on, when we have stress at work or at home, and you go-go-go a hundred miles and hour, it takes a toll on us mentally…especially with our emotions.

Clear, mental health can be viewed as happy, content, and at peace with where you are. It’s a good place to be in and a place we should all strive to be in.

When you have other things going on, whether it’s work related, family/relationships, health problems, or all of the above, we eventually get to the point of pure exhaustion and have a breakdown.

Some people hold it together really well, but I know for me after a period of time, after bottling it up for so long, I just have to have a good cry session and let things out. That’s good for us too, you know!

3. Spiritual Health 

Our spiritual health, to me, is just as important as the others.

WHY?

Because with God, all things our possible. He is our source of strength and guidance. He knows what’s best for us. He is our healer. He is always by our side.

I can go on and on with this one. I have to put my faith and trust in Him when things start to pile up in life…or when those lemons are thrown at me. 

Evaluate these areas in your life.

-Are you feeling run down?

-Do you feel like you can never catch a break?

-Do you have days you feel like you have no hope or don’t know who to turn to?

More than just physical, being healthy overall includes our mental/emotional, and spiritual health as well.

Thankful for Family + Health

Happy Monday everyone!

i hope you had a wonderful weekend! We are finally into August, which means one thing for me…it’s closet to FALL!! 😀

I am planning some great fall posts, so get ready soon!

This weekend was full of workouts, good eats, and being thankful for family and health.

Last Tuesday night, as many of you may know, we had to call the ambulance for my Dad. He sat up on the side of the couch, said he wasn’t feeling well, and passed out. This was very unusual for him and the ambulance took him on to the hospital.

For 2 days they ran tests on him to rule out all they could. We found out he has a couple of blockages in his heart, one—I know— that was around 60%. What the doctors told us, though, was that they weren’t for sure exactly why he passed out.

After all the tests, they sent him home with an adjustment in his meds, and for him to come back the next week to get a heart monitor. He will go this week to get it and will wear it 30 days.

Mom said the other day she thinks God was giving us a warning about his heart. We had no idea he had that going on. It could have been a lot worse. I truly think it was God letting us know what was going on. Even though we had to take him to the ER and I had to see him in the bed a couple days (I don’t always do well in hospitals), it’s a blessing it wasn’t anything worse. God has a way of showing us things we need to know, even if it comes in more of a wake up call.

We were all glad to have him back home Thursday night. I know he was ready to come back home. He kept saying how bored he was! Haha

I am so thankful for my family, friends, and even more grateful my Dad didn’t go through anything worse.

You don’t always realize how grateful and blessed you are with friends, family, and health until something happens. I think we take it for granted too often.

There are people in my life I love and care for so much. Be sure you tell those important to you how much you love them! You never know when things are going to happen.

Everyday is a gift from the Lord!

Stars + Stripes Workout

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.

4.Star Crunches

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! 🙂

Healthier Peanut Butter Pie

Happy Friday, y’all!

Can you believe it is the first day of JUNE??

For me, this means my beach trip is only a number of days away and I cannot wait!!

Today I am sharing with you a peanut butter pie I made over Memorial Day weekend last week. I wanted something like this, but less in calories, sugar, little to no dairy, etc.

I think this pie turned out great and it seemed to be a hit with the parents too!

Healthier Peanut Butter Pie

Ingredients:

-1 pie crust (pre-made graham cracker OR the kind you have to bake first…I used a gluten free crust.)

-1 8oz container of cool whip of choice (I used this kind)

-8 oz vanilla Greek yogurt (I used 5 oz vanilla Greek and the other I used a vanilla almond milk base yogurt)

-1/2 cup powdered peanut butter (can add a tablespoon or 2 of regular PB if you want)

-Chocolate chips to top the pie with (I used these)

Directions:

1. IF using pie crust that you need to bake, follow instructions and let cool COMPLETELY.

2.Next, mix together the cool whip, yogurt, powdered peanut butter (and/or regular PB) all together.

3.Spoon mixture into pie shell and sprinkle with chocolate chips of choice.

4. Place + store in freezer until ready to eat!

When ready for a slice, let the pie sit out of the freezer 5-10 minutes to soften just a little, and it should be ready to cut!

Question for you: What is YOUR favorite kind of pie??

Making Life Easier + Healthier With MealFit

If you look at our society today, it seems that everyone is always on the go, go, go.

Between school, work, working out, running errands, dropping kids off, picking kids up, all the after school activities and sports, its no wonder a lot of people turn to fast food or the quick and easy options like frozen pizzas to provide lunch or dinner.

Not saying that doing that everyone now and then is ok, because it totally is. I am all about finding a good balance…and I love my pizza too. But when we are constantly on the go, we want to be sure we are fueling out bodies with the proper nutrition it needs to thrive and function.

That’s where MealFit comes in.

Thomas Cox, the finder/owner of MealFit takes into consideration those people who are always busy. He says, “We are giving them time.” By providing these healthy meals/foods already prepared, this allows people to have more time to be at their kids games, to spend time with loved ones, and not to worry about what will be for dinner. It takes the extra time out that would normally be needed on a weekend in order to prepare foods for your week.

(Look at my friend Regina’s stash of prepped meals! She enjoys them while at work.)

MealFit started out as meal planning, and has grown into a successful business providing results oriented meal programs: healthy catering, meal planning, meal prep, family meals, personal meals, and even gym nutrition programming, support, + guidance.

MealFit originally started in 2013 in Cookeville, Tennessee, and since October 2017, it has been in Birmingham, the hometown of Thomas.

They provide meal plans, catering, and even gym nutrition programming, but something I love about them are the meal prepped meals.

Every Monday him and his staff come in and cook food for anyone who ordered meals/bowls on his website. Between 4-6pm people can pick up their food from one of several locations in the Birmingham area, most of them being gyms.

You can choose items such as the roasted chicken, ground turkey, and steak, to bowls such as the Baja Beef Bowl, Vegetarian Bowl, or Chicken + Rice bowl. You can even choose what starch you want in some of the meals: sweet potatoes, red potatoes, or jasmine rice (all of which are delicious!)

Every week there are special bowls or foods that are offered. He recently had a Baja Bowl, and this week a cauliflower crust pizza was featured.

You don’t have to order every week, so there is no commitment to ordering all the time. The only requirement is that you order at least 5 items, which is easy to do, and very worth your while!

The food provided is nothing but great quality, wholesome foods to provide nutrition for the bodies God gave us.

Thomas showed me how he cooks some of his meats. He starts off by searing it with some of their from scratch seasonings they make in their kitchen. Then it’s off to the smoker!

Cooking for large quantities of people for catering events and even these prepped meals, calls for a big smoker. This one can fit a lot of meat in there at one time, and it’s smoked with cherry wood, giving the meat it’s delicious flavor.

Full of energy and passion, Thomas gives back by providing not only great food, but time. His business is already thriving here in Birmingham: he is catering a myriad of events, providing meals and plans, and is growing with his pick up locations for these prepped meals. He told me he will soon be providing all the food for the Highlands College Students. God is doing great things and has given him a wonderful gift of outreach and helping/providing to others.

If you want in on what Thomas is providing, check out his website here. If you want to order and try any of the prepped meals, be sure to order by NOON any/every Sunday, and in check-out be sure to click on the location for your pickup.

Pick-up options are everywhere, so there will be one within your area. (Be sure to click on Birmingham and not Cookeville if you’re in the area!)

I can’t wait until my next order! If you try it out, let me know! I’d love to hear what you think and what your favorite is!

Quick + Easy Turkey Burgers

Hello everyone and I hope you all had a wonderful Easter spent with family, friends, and loved ones!

Today I want to share with you a quick, easy, and delicious recipe that you can make any night, or even make ahead for the week.

I have always loved turkey burgers, and every restaurant makes them differently. I’ve tried my hand at a recipe or two, and wasn’t as satisfied, but I wanted to be able to make some that were not only delicious, but simple to make.

I pulled out the ole trusty George foreman I had in college to make these, and with a few simple ingredients, some yummy turkey burgers were made!

Ingredients

-1 to 1.5 ground turkey

-1/4 cup diced red (or sweet) onion

-1 egg

-garlic salt to taste + season

-everything but the bagel seasoning (optional—found at Trader Joe’s)

-dash of pepper if not using above seasoning

-flour of choice (I used a gluten free flour)

Directions

1.Be letting your George Foreman, grill skillet, or actual grill heat up while preparing the patties. (Medium heat)

2.Mix together ground turkey, egg, and any seasonings.

3.Once mixed (it will be a bit mushier than ground beef), start sprinkling in your flour to thicken up the mixture. Add until desired consistency.

3. Patty out burgers and start to grill! On my George Forman, I let the burgers cook about 5 minutes until I checked them and flipped them over for a few extra minutes. Around 10 minutes (depending on size of burgers) they should be about done. I came out with 6 patties.

I am so happy with the way these turned out! I can eat them without anything on it. Feel free to change up the meat or seasonings. This is what I threw together and it turned out perfectly to my liking! 🙂

After I cooked these up, I made some sweet potato fries to go with it. Something about this combo is so good!

If you guys try this, let me know! Are there other combinations of ingredients that you like with any homemade burgers? If so, let me know!

4 Benefits of Collagen Peptides

Happy rainy Thursday everyone!

It’s almost the weekend and I thought I’d starte this Easter weekend by sharing some benefits something I’ve started taking over the last month or so: Collagen Peptides.

Collagen Peptides are an easy to digest and highly bioactive form of collagen.

But first, what is collagen?

Collagen Is an important building block and makes up about 30% of the proteins in our body. Collagen is key to making sure the cohesion, elasticity and regeneration of the connective tissues we have, including skin, tendons, ligaments, cartilage, and bones, are good.

Essentially, collagen is strong and flexible, and has been referred to as the ‘glue’ that holds everything together.

You can get collagen in pill form and powder form. I believe powder form is the best, because it’s more versatile. Plus, I’m not a fan of having to swallow pills, so I like the easiness of being able to take the collagen.

On to the benefits!

1.Supports Skin Health

Collagen helps with strengthening your skin, rejuvenation,and its elasticity. A lot of people make sure their intake of collagen is higher in the winter due to drier and colder weather conditions that can be harsh on our skin.

2. Healthy joints + ligaments

We don’t always think about the upkeep/health of our bones, joints, or ligaments until we have injured them. 90% of our bone mass is made up of collagen.

Collagen peptides aid in stimulating osteoblasts, which are the cells that help in bone formation.

3.Aids in Digestion

We all experience the uncomfortableness of our digestion after eating different foods: fried, greasy, certain vegetables, etc. It happens.

The amino acids found in collagen provide a reparative property that actually helpe to ease/soothe our digestive tract. It gives a boost to the stomach acid and helps not only with easy digestion, but the absorption of nutrients from our foods.

4. Very Versatile + Easy to Consume

One of my favorite points about collagen today is how versatile it is in powder form. I do NOT like taking big pills so this powder collagen is fabulous.

    

One scoop of collagen gives you 11 grams of collagen peptides, no carbs, no fats, 10 grams of protein, and of course, tons of benefits. I love to mix mine in with smoothies, protein shakes, and even my oatmeal.

You can also bake with collagen peptides, too. I made a batch of almond butter cookies and they were wonderful! I’ll have to make more soon and post the recipe.

However you want to take it, you’ll still reap the benefits, even if you just mix it in your water or coffee, which I’ve seen people do. It’s tasteless so the possibilities are endless.

I’m excited to be able to continue with this and see what it does for me health! 😀

NOTE: There are different brands of collagen peptides you can purchase. Sports Research and Vital Proteins are my top go-to’s. You can find them in the links below.

Sports Reseach (listed above in post): Find HERE.

Vital Proteins: Find HERE.

What Crossfit Has Taught Me So Far

Hello, friends!

I hope you had a nice and restful weekend! I know for some it has been busy getting ready for those spring break trips! While you are on vacay, I’ll be here…working. 😀

Today I thought I would share with you a post I am super excited about:

This week marks 2 months of me doing CrossFit at a local gym and I have fallen in LOVE with it.

Coming from a history of running and spin classes throughout college (and a little after), plus going into a phase of a serious fitness funk, crossfit came at the perfect time!

There’s been some changes in my life lately, and my fitness routine is one of them. When I started crossfit at the end of January, I had been coming out of a toxic situation, I was anxious so much, stressed out, frustrated, upset at myself, and honestly embarrassed about some things.

I can say now I have never been happier with the way life is going right now! Several things have contributed to this, but one of them is definitely crossfit.

Things Crossfit Has Taught Me So Far:

1.I am stronger than I think.

Going into Crossfit for the first time, I knew I had a history of strength training, HIIT, and other things, but I truly didn’t know what my strength was. I thought I didn’t have much at all and wouldn’t be able to do many of the moves or keep up with other people.

Within the first week, I was already surprising myself with what I could do. Even if I was the only one there using the lightest weight, I was still doing things I never thought I could do, and that excited me. It gave me something to work toward, but knowing I was stronger than I originally thought I was made me realize that I can get through anything…in the gym and in life.

I did a whole post on how you are stronger than you think…check it out HERE.

2.Friendships are special + people come into your life at the right moments

The friendships I have already made in my 2 months at the gym, and the community of amazing people that surround me are incredible. A few months ago I would have never thought I’d be able to make new friends that would become close…and basically family…but here I am loving any chance I get to be around them.

When you are surrounded by people who love, encourage, and uplift you daily, you want nothing more than to continue to be around those people. Ain’t nobody got time for toxic, negative people!

3.Do NOT compare your chapter 1 to someone’s chapter 20.

I can get into a bad habit of comparison,  and not just when it comes to fitness. (Read my comparison post. HERE )

I learned real quick that the gym, especially when it comes to crossfit, is NOT the place to compare myself to others. Everyone starts at different times, some only come a few days a week, some come everyday, some even twice a day, and others have been doing crossfit a lot longer than my 2 months!!

Sometimes I catch myself thinking “I should be able to do this”, or, “why can’t I get this move down, or lift this weight? So-and-so can do it!” But this is such a mind trap and it gets me down and diappointed when I fall for it.

This is when I have to turn my thinking around and look on what I CAN do, and on the things I have been able to accomplish, or even finish, despite if it’s modified or at a lower weight. Things like this take time, work, and effort…but boy I am motivated to get better everyday!

4.If you want it, work for it!

There are a LOT of things I have yet to master at the gym, and weight lifting movements I still have to work on with form and technique, but something else I have learned is that if there is something you want or a goal you want to reach, you must work for it. You must put the time, energy, and effort into it in order to achieve it.

There are SO many things I am wanting to work on and improve over this next year, and I am ready and willing to put in the work. I love fitness, I love seeing how strong I can become and what my body can do, and that’s my motivation. I want to be a better and stronger version of myself everyday, both in the gym and outside!