Thursday, March 23, 2017

PoWEr biTEs

PoWEr BiTeS:  I pulled a recipe from Kodiak Cakes and then made it to MY liking.  More Protein.  Plus, PB to keep kids happy but also Almond Butter to keep me happy.



INGREDIENTS:
1/2 Scoop Chocolate Whey Protein Pwdr
1/2 Cup Oatmeal- I used old fashioned
1/2 Cup Kodiak Power Cakes
2/3 Cup Unsweetened Coconut Flakes
1/2 Cup total, PB and Almond Butter- just make it 50/50
1/2 Cup Ground Flax Seed
1/2 Cup Honey
1 TSP Vanilla
1 TBS Chia Seeds
1/3 Cup Mini Semi Sweet Chocolate Chips
AND~~~~ if you can tell right away it seems to dry (like mine was) add a SPLASH of Almond Milk.  If it seems to wet,  add a bit more Oats.

Mix ALL ingredients together.  Cover and chill in fridge for 30 mins.  This makes them not so sticky to form.  Make into ball size of your liking.

Keep refrigerated for up to 1 week.

I know that recipe seems long and you might need to go to the store for a few items BUT it's worth it!  I've made a few different protein balls in my day and THIS is the WINNER! 



Tuesday, March 21, 2017

PiZzA

PiZzA on Tuesday!!!  


Everyone made their own.  For myself, I went with:

Flat Out/Protien Up
Buffalo Chicken
Turkey Perpperoni
Mushrooms
Blue Cheese Crumbles
Pizza Cheese
Pizza Seasoning
Tomato Sauce


L Carnitine



hat one right there...... L-CARNITINE!!!  You probably have heard of it but may be unfamiliar with what it does.


A- Helps your work capacity MEANING you'll be able to go Longer, Harder, Faster, Stronger.  MORE reps, MORE sets.

B- Helps with Recovery.  My main love for this product.  Enhances recovery..... so less pain, less soreness..... therefor working out with more energy because you're not feeling beat down.  Helps keep lactic acid down.  Buildup up of lactic acid is one of the main factors as to why you feel the muscle pain.  So by reducing that, you are able to recover faster.

C- It is also a potent Fat Burner, its responsible for the transport of fats.  L-Car. gets into your cells and is used for Energy.  For fuel.  Elevating the L-carnitine levels in your body ( which you DO produce on your own ) you will be SUPPORTING the fat burning process.  Which again leads to MORE energy.

Lots of great stuff.  Those are just a few good things that it has to offer.

WHEN DO I TAKE IT?  I take 2g WITH CARBS ( important to take with carbs!!) and protein post workout.  It can be taken with any meal in your day containing CARBS and protein.

L-Carnitine is safe.  No need to cycle off.  Can be taken long term.

There you have it.  Put good quality supplements into your body CAN help bring your physique to that next level.  Hoping to see good outcomes for myself.  So far, so good.  Soreness is less, Energy is More.



This is the brand I am currently using. 

Thursday, March 16, 2017

The LUNGEY Workout

The 'Lungey' Workout:


Videos of all moves have been posted on my INSTAGRAM.

Do each pair of exercises like a superset.  Do it 3 times for 10 reps on all sides before moving to the next.

On Saturday I'll be letting go of my SPRING 6-WEEK TRAINER so you can be all prepared to start on Monday which is the first day of Spring  #goodbyewinter 

 #lungesfordays

Wednesday, March 15, 2017

SPRING 6-WEEK TRAINER

SPRING 6-WEEK TRAINER

Here is your training plan for the next 6 weeks.  The plan is to build up some muscle with lower reps.  While including weekly warm ups and a cardio burnout on a specific given day.  The program will explain what to do for the 6 weeks after that leading you up to Summer.

In the meantime, I am working on my Summer 6-WEEK Trainer!  It will be fun HIIT Cardio routines, higher reps and will be CIRCUIT TRAINING style on the weight floor..... my FAVORITE way to train.  Training in a 'building phase' to a 'lean out phase' is a great way to get awesome results. #fithappens #trainingprogram


Buy now

Tuesday, March 14, 2017

Breakfast. Lunch. Dinner

Breakfast Sandwich:  actually I have made this for Lunch and Dinner over the last week.  So good and SO easy.

Sandwich Thin
Ham
Egg
Condiment of choice..... I used ketchup.


Monday, March 13, 2017

LUNGEY LUNGEY


BB Overhead Walking Lunge TO a Deadlift.  10 reps each leg.  On the way back you do BB Overhead Walking Lunge TO a Front Squat.  10 Lunges on each leg. #fithappens #fithappensworkouts

Saturday, March 11, 2017

Outer Thigh


Part of my Leg Day this week.  This was a good superset.  10 Squat to Side Leg Raise.  Then immediately after doing that you throw a 25 lb plate on your leg and do leg raises for 15 reps! It gets a little uncomfortable. 

I'll be writing up my whole 'LUNGEY Workout' with videos 

Thursday, March 9, 2017

PROATS pose Leg Day Death

Yesterday post leg day I was DEAD and needed some food with substance.  My usual shake wasn't going to cut it.  I went with this:



1/2 C oats

1 Whole Egg
2 Egg Whites 
1/2 Scoop Protein Powder
Sprinkle of cinnamon 


I've also had bananas, chia seeds, peanut butter, choc chips, etc.... the options are endless. 


and then I had shake 1.5 hours later.   #fithappens #proats

Wednesday, March 8, 2017

and say SO WHAT!!!!

I've been posting healthy foods/snacks/treats etc.,  but I'm very much this kind of girl too. 


Yes I'm all about treats like protein balls, protein brownies, fake ice cream and any other "healthy dessert."  But think about it.....why are those kind of things even created?  Because the real stuff is delicious and we crave it so we make "healthy versions" so we can feel better about eating it right?! Yes.

Well I'm super glad things like that exist.  But I also believe that every now and then you just have to eat the real deal or you'll just end up eating the whole damn box.  Stop restricting.  Live a little and you'll find that you don't feel deprived or find yourself thinking about what to eat what not to eat 24/7.  Eat 2 slices of that naughty pizza without weighing or counting and get right back to your healthy business. Life is too short so take a break for ONE meal here and there and say SO WHAT!!!!  And say so what without even thinking about how you went over on your carb count.

Of course be considerate of your goals.  But I know we can all ease up here and there without guilt.  #rantover #fithappens #shithappens

Upside Down



Still living that UPSIDE DOWN almond butter life.   I posted this life hack a couple years ago and I wanted to share it again because it really is AMAZING.

This was a brand new jar.  I put it straight in the fridge upside down.  When the day came to open her up it was mixed perfectly.  This keeps the oils from pooling at the top.  And if you have ever stirred up a jar of nut butter then you know it can be an oily mess all over your spoon, fingers and down the sides of the jar.

Keeping it upside down and in the fridge ALWAYS is the secret to perfectly mixed nut butter without actually mixing....it mixes itself.  

Tuesday, March 7, 2017

Breakfast for Dinner



Breakfast for dinner... 

Kodiak Cakes topped with PBfit
1 Whole Egg
2 Egg Whites
2 Turkey Sausages


A scale!!!


I own a food scale now!!  I wanted to make a recipe that was giving me measurements in grams, which I was like UGH!!!!

 My cute friend Wendy ordered this and sent it to me via Amazon!

Off to make Protein Brownies :)

SHoulder Killa

Ha, this exercise OWNED me.  I grabbed my usual 12-15lbs that I like to do for lateral/front raises and there was no way I could finish even one set.  I ended up using 8lbs.

It takes a little concentration.  BUT,  you hold a front raise while you do lat raises.  THEN, stop the lat raises and hold.  NEXT, do front raises with the arm that was holding the front raise.  You then do the same thing other side.  Hold a front raise and do lat raises.  THEN, hold the lat raise and do front raise.

10 reps all 4 ways.  Don't be alarmed if smoke literally starts coming off your shoulders.... JK.  But it's pretty intense!  I did this 3x through.  





Monday, March 6, 2017

Portion Control


LUNCH LEFTOVERS:

Buffalo Chicken with a little blue cheese crumbles on a sandwich thin
Multi Grain chips cause I'm addicted to chips and since they are 'multi grain' that makes it ok, right?! ha

For the dip:

Fiesta Corn
Avo
Tomato
Black Bean
Red Onion
Fat Free Italian Dressing

TIP: if you portion out your chips and dip and then put it all out of sight you won't over eat..... cause I know I could eat chips and dip/salsa until I die and I would!!!

Video to this MMWU for today

This video WATCH IT HERE tags along with my Monday Morning Wake Up that I posted earlier.  In order of the workout, you have:

Alt. Arnold Press
Bench Hop Overs
Fire Walks- these are EVERYTHING
Jump Rope- all the different ways to spice it up and have fun jump roping.

You do these exercises for 40 seconds then taking 20 seconds to rest and get ready for the next.  5 Rounds.  #fithappens #fithappensworkouts

MMWU

Here is a workout that you can add on to the end of your lift or just something to do all on its own.

Each exercise WITH the rest will be 1 minute.  There are 4 exercises total that you will do for 5 rounds.  It will take you 20 minutes..... IF you stay on task.  40 seconds on / 20 seconds off.  I love the burn in my shoulders and my glutes in this workout.




Saturday, March 4, 2017

So far going good


I am 6 days in on consistently wearing my heart rate monitor again.  It is official that it DOES push me to go harder.  I make a commitment to hit AT LEAST 500 cals every workout when I wear it.    

That watch is just a little reminder during my workout that says, "Haley, you can do better than this.  STEP IT UP!!!"  I chose 500 because all my best workouts make it to 500+.   I've had so-so workouts and super duper awesome workouts.  500 is a good middle number for me.  Not asking too much but it takes effort.

Some days my workouts take me over 500+.  But some days I look at it and I can tell I'm not going to quite make it.  So I know I need to try harder.  I start adding in plyos or heavier weights or commit to a few sprints when I'm all done with my lift.  If you don't have a heart rate monitor, you won't regret getting one.  

Friday, March 3, 2017

glutes on fire

At the end of my Glutes and Shoulder day I finished with this for my HIIT cardio.  You want to feel a burn in your bum like no other then try it.

INCLINE 15% and the SPEED I chose was 4.0 mph.  Just fast enough that I almost want to hold on to the tread but I CAN manage with NO HANDS cause it's only for 2 minutes.  DEATH.

I went straight to the GHD machine, out of breath and busted out 15 hyperextensions.  Squeezing your glutes the ENTIRE time.  The burn from these two combined is unreal.  I did this for 5 rounds.  You got to get to the hyperextensions quickly following your walk.

#TRYIT #fithappens #fithappensworkouts

Wednesday, March 1, 2017

Kodiak Cakes in Cup with EXTRA Protein

🥄The other morning I did a little later than usual workout.  I normally workout fasted.... A) because it's just too early for me to wake up even earlier than I do to eat/digest/etc.  B) I am capable of working out on empty.  I don't get 🤢nauseous  C) I believe in fasted workouts here and there.  Should I eat? Probably.

ANYWAY, I hit up a workout @orangetheoryorem at 10:00AM.  I taught the morning classes so I knew what I was in for.  I needed some FUEL to survive it!  So I chose @kodiakcakes POWER cake and posted a brief pic in my IG Story.  I was surprised at all the replies to that pic asking "what is this?!"  It's heaven guys.  Pure heaven.

It has more protein than the regular Kodiak Cakes.  I love to have these on hand in cases like my Monday.  So quick!  All you do is add 1/4 cup water.  Stir.  Microwave for 60 seconds and you have a ğŸ¥žpancake in cup.  Eat as is OR I take a small little 🥄spoonful of Almond Butter and as soon as its out of the microwave I set the spoon w/ the butter in the center and it melts in all the heat......thank me later!!!   I get these at @target of course! 

LEGS and GLUTES



I hit Glutes and Shoulders yesterday.

GO HEAVY on the squats.  Put ALL the weight in your heels and drive through the heels when you stand.  I was doing close to the whole weight stack on the cable machine.

SUPERSET these 2 exercises back to back.  Only take enough time switch up the weight.  I have to go lighter on the curtsy squats than I do the regular squats.  The burn is legit.  3 sets.  12-15 reps.