Oct 31
I wanted to create a fun new blog category called Follow My Fitness which quite simply is just my workout of the day ;). This is my exact workout including the weights I used, the order I did it, and the reps and sets I did. Â It was a bicep, tricep, shoulder, and oblique focused workout. Â I know sometimes all of us can get into a rut or need a little push to pump the fitness up a little so I am hoping this category may help you with that. Â I sometimes will be posting only a cardio workout, sometimes only strength training, sometimes a super quick, fast workout, & sometimes a longer one just depends on what kind of workout I happen to be doing that day. Â It will never be the same twice though because that is just how I like to do things! Â Just remember to do things at your own level and do not perform moves that hurt you in any way. Â This is simply a glimpse into what I personally am doing so if you can go harder than this or not as hard that is totally cool either way. Â Do what you can do and be proud of yourself!!!
15 minute treadmill workout
*1 minute walk at 3.5 with 15% incline
*1 minute 5.5 jog with 10% incline
*1 minute 7.0 run with 5% incline
Just go right from one pace or incline into the other and repeat 5 times.
*Dumbbell curls into overhead presses
one arm at a time 4 sets using 25 pound dumbbells, I did 1 set of 10/arm and 3 sets of 8/arm
*Front raises and shoulder side flys
4 sets of 10 front raises and 10 side flys per arm using 15 pounds per arm, one arm at a time
*Skull crushers
4 sets of 10 using a 35 pound dumbbell
*Tricep kickbacks
one arm at a time, 4 sets of 10/arm using 15 pound dumbbell
*Hammer curls
4 sets of 12/arm using 20 pound dumbbells, one arm at a time
*Russian Twists on incline bench
4 sets of 30 holding an 8 pound dumbbell
*Side planksÂ
4 sets of 60 seconds/side holding 8 pound dumbbell
*Slow motion skipping bicycle ab exercise
4 sets of 30 reps
I do this by laying on back, bringing bent arm and opposite leg to meet in center in a very slow fashion then switching and bringing other arm and leg to meet. Â Same way your arms/legs would meet if you were skipping. Â Your abs should be engaged the entire time and the leg not performing the crunch part should be hovering few inches above floor to ensure this, shoulders should be off floor too. If you’re doing correctly you’ll feel the burn lol!
Repeat same 15 treadmill workout from beginningÂ
Stretch well after!!
Oct 29
This recipe is ridiculously easy, gluten free, low carb, low calorie, high fiber. & high protein WITHOUT using protein powder.  Personally I love to use protein powder in recipes but I know some of you don’t like it or use it regularly so this recipe is just for you  ;). This takes less than 3 minutes (including stirring time) & is super filling because it is packed with protein and fiber yay!!  By the way it also tastes awesome and rich (excuse me while I pat myself on the back hahaha!). Now get to cooking this because your belly will thank you!
You can make the smaller version (mug size) or jumbo version (bowl size).  I will put the mug amounts so just double all listed ingredients to make a jumbo version 😉
ingredients:
*2-3 teaspoons stevia or another zero calorie sweetener (add more if you prefer)
*1/2 tablespoon cocoa powder unsweetened
*1/4 teaspoon baking powder
*1 tablespoon coconut flour (measure carefully)
*1 tablespoon peanut butter (or almond, sunflower, soy nut butter, etc-I used 1/2 of a preportioned packet as you can see in picture-if you use a different brand the stats I show may be slightly different-try to use a lower sugar one though)
*3 tablespoons liquid egg whites
*tiny pinch salt (not shown)
Spray mug or bowl with nonstick spray so it won’t stick later. Â Add everything listed to mug or bowl except the peanut butter. Â Whisk until combined. Â It should be a nice thick batter.
Cook in microwave for 45 seconds or so for small version.  Cook slightly longer (maybe up to 1 minute 30 seconds but check it frequently) for the bigger version.  It is much better to have it undercooked than overcooked.  Do not overcook or it will be really dry!!! Once it feels slightly firm on the top edges it is done!  It should be super moist & molten looking in the middle (undercooked)-not super dry looking FYI!  You can usually smell that delicious baked cake smell right about the time it’s ready too so that’s another hint to pull it out & check to see if it is done.  Once you make it a few times you will find the perfect timing for your microwave 😉
Remove from microwave & cool for a minute or so. Â Run a butter knife along edge of mug or bowl and then flip cake out onto another plate. Â Top with peanut butter (& a sprinkle of cocoa powder if you want). Â The warm cake will cause the peanut butter to get all gooey and melty. Â Mix up the super moist center & melted peanut butter with the outer edges of it when you eat it to create the perfect bite. Â So delish!
Makes one serving:
Smaller Mug Size cake
158 calories
9.2 grams fat
9 grams carbs
4 grams fiber
10 grams protein
Or
Jumbo Bowl Size Cake (pictured below)
315 calories
18.5 grams fat (healthy nut butter fat!)
18 grams carbs
8 grams fiber
20 grams protein!
Oct 28
Holidays can be pretty challenging and with Halloween almost here (& Thanksgiving, Christmas, & New Years not too far behind). I wanted to share a few of my strategies to indulge and still maintain your size & shape ;). I am totally not about deprivation and I love to eat certain holiday classics my Mom or other family/friends make this time of year so it is all about balance & planning. Â Here are a few easy things I always do:
*The day before, the day of (if possible), and the day after I am planning on attending a celebration, hitting up a fun family event, or hosting a holiday party I try to get in a workout. Â I like to crank my cardio and weight lifting up a notch by doing an extra set or a few more minutes of cardio (if time allows). Â Just try going a little longer or harder with whatever your current exercise routine is. Â Sweating up a storm can help you burn off some extra calories which minimizes the affect any extra decadent treats or drinks may have on your waistline. Â Sometimes it can be difficult to squeeze in a workout the day of an event but even if I can’t fit in a traditional workout I usually squeeze in some exercises throughout the day whether it is a few lunges here, a few push-ups there, some planks, a short walk around the block. Â In the sweaty picture above I was doing lunges with glute kickbacks (made harder with the addition of ankle weights) and overhead presses with dumbbells all in one move. Â I was short on time & able to hit a lot of muscles at once with this move which helped shorten my workout! Â (Keep your eyes peeled because I am going to start sharing my workouts once a week so you can follow along if you want to try my training style ;).
*Bring a healthier version to share at a party or get together!  I love to cook obviously but even if you don’t there are so many easy and yummy healthier recipes or products out there that even a non chef can whip up 😉  Bring these to the party or get together or just make them for your own counter.  I definitely indulge in other foods at parties but having a healthier food you made is also a great addition.  You don’t have to tell people it’s healthy by the way!  I have had many dishes that people enjoyed without a clue that I chopped a ton of crappy calories, fat, & carbs off them ;). Plus if there are leftovers you get to take your healthy food home so you don’t have to worry about that temptation lol!
*I always do a form of calorie/carb cycling by cutting back a little on carbs & calories the day before & after a big event where I know I will indulge (Thanksgiving for instance).  This may sound confusing but it is pretty simple to do.  For example on those days instead of toast & peanut butter I would eat an egg white scramble with veggies, instead of a banana I would eat carrots and celery, instead of rice on the side I would have roasted veggies like zuccini, peppers, and onions.  Basically I am subbing out higher carb/higher calorie items for lower carb/lower calorie options.  Doing this can really work in your favor and minimize a higher calorie/higher carb occasion.  It is easy & fairly painless to do since it is only a couple days.  (PS-I do offer nutrition assistance online as I know this can be confusing.  Contact me for more info if you are interested)
I hope a few of these tips that I personally use may be helpful to you in having a healthier but still happy holiday season 😉
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