Five Day Slim Down

Hey guys! I have a terrible confession to make. Last week I was really bad. I cheated almost every single day. I was bloated, feeling like crap, on a constant sugar high, and feeling like a beached whale. Don’t get me wrong, cheating doesn’t bother me. It’s just when it’s in excess that my body starts to feel the effects. When that happens I realize I am in dire need of focus and a cleanse. So I decided to do the 5 Day Slim Down from the new Tone It Up update this weekend. I wanted to debloat and really refocus myself for the rest of the bikini series. I am midway through day 4 currently and I am obsessed with this plan. It is such a delicious and healthy way to lose all that cheating bloat weight and calm the sugar cravings to really get you back to your clean and healthy eating. Something I have realized I just cannot go very long without anymore. Oh the good ole days of being a fat kid and eating whatever I wanted. It must have been 24/7 bloat since I never noticed it back then. I just hate feeling sluggish and puffy. So let me share with you some of the eats from this weekend since I finally have internet back in my life. Did you miss me? πŸ˜‰

So far every morning I have started off with a bombshell spell (a metabolism drink they put together to speed up metabolism and aid in digestion) and a protein pancake topped with sliced strawberries and a kiss of honey. I seriously have become obsessed with protein pancakes. Be prepared to see them more than my beloved oatmeal the next few weeks because I am on a roll with them!

Before I eat the pancake and after the bombshell spell I do a 20 minute HIIT workout, like the plan recommends. I have been doing the HIIT the Beach workout from the Tone It Up Beach Babe DVD that was just released. I highly recommend buying this DVD, I have never been so challenged outside of the gym in my life. That’s a lot coming from this lifting junkie. My arms, legs, and abs have been burning all weekend. And the girls are super motivating and obviously I love them to pieces so it’s awesome being able to workout with them. I apologize for that shotty grammer. πŸ˜‰

Then for lunch, I am going to skip some of the snacks, I have been having Chicken Teriyaki Collard Wraps. This is another recipe from the plan and it leaves you with a foodgasm. I kid you not, these girls worked really hard on this plan because all of the food is amazing. I cannot get enough of the chicken teriyaki wraps this weekend. I wish I could share the recipe, but unfortunately I can’t so if you want it buy the plan! It’s an amazing plan anyways and it teaches you a lot about timing of certain foods, superfoods, exercise, and eating clean. Plus the community is unmatched anywhere. I love those girls like they were my family and I haven’t even met any of them. Haha, that sounds creepy. Guess you would have to be in it to get it? Or I am just creepy… Valid.

Before dinner we have also been doing a 30 minute workout like the plan specifies. More on that in the next post!

For dinner my roommate and I have alternated between North Shore Garlic Shrimp and Quinoa (to die for) and Grilled Hawaiian Chicken with Pineapple Salsa. I can’t even believe I have been losing weight eating these to be honest. They are so filling and so delicious. Even my roommate who is really picky with flavor and portions agrees! If that’s not a stamp of approval I’m not sure what is!

I also have an amazing smoothie recipe to share with you that tastes like ice cream and I eat it with a spoon. My roommate and I have become obsessed with it and have been drinking it every single day for our mid-afternoon snack!

Crack Berry Smoothie

1/2 cup Frozen Mixed Berries (no sugar added)
1 cup Unsweetened Almond Milk
1 scoop Vanilla Protein Powder (I use Sunwarrior!)
1 frozen banana
A pinch of xanthan gum if you want it thicker like ice cream (thick without!)

Directions: Blend and enjoy your foodgasm!

Stay put I’m about to post my Martha’s Vineyard Pictures from this weekend! πŸ™‚ I’m also going to talk more about my workouts!

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Amped Up

Hey everyone! Happy thirsty Thursday! Remember to hydrate all day. πŸ™‚ It’s the weekend for me. I spent all last night looking motivation videos on YouTube for the upcoming motivation Monday post I am working on. I was so amped at midnight I wanted to get to the gym right then and there even though it was my rest day… And it was midnight haha. Seriously, watching some of the crazy speeches from movies or from real life is just insane. They can really get you wanting to move. πŸ™‚

So this morning my roommate and I woke up a little early so we could do a big workout. Hers was a double workout since she missed Monday, mine was just the Pull Workout from last week. We were there for about two hours, but it was a blast. Before the gym we had the same breakfast as yesterday, mixed berry oatmeal and 4 egg whites and salsa to fuel what was promising to be a challenging workout. It worked! We were, however, ravenous after the gym and in some serious need of protein.

So after the gym I had a big ole bowl of plain Oikos Greek yogurt topped with some Love Grown Foods Sweet Cranberry Pecan Granola and sliced strawberries. Mine was epic as usual. She combined a scoop of Caramel Toffee Fudge whey protein with plain Oikos Greek yogurt and some Superfood Cacao Crunch granola. She told me hers was pretty good. πŸ™‚

I then had a hankering for some peanut butter granola and decided to make my own. Instead of using legit peanut butter, I used PB2 with a little honey, cinnamon, and maple extract and baked for 15 minutes. It came out delicious! I can’t keep my hands off of it… So idk if I am even going to eat lunch at this point since I am so full from all the oats I have had today haha.

I’m heading back to the gym in a little bit to do some cardio. If I get really bored I might do a Nike Training Club app. I told you, I am amped up today.

Food for thought: “When you want to succeed as badly as you want to breathe, then you will be successful.” So go get some today! πŸ™‚

So Sore

Evening all! I am so stinkin’ sore, I can’t even tell you. The workouts from this week literally kicked my butt. I took a rest day off today in hopes that I would be 100% for tomorrows workout. Cause I feel it everywhere! This morning I even took time to do a nice long stretch to see if that would help, but my back has been sooo sore all day. I guess that Pull Workout really worked, huh?

Anyways, onto food! I also have a really fun recipe for you that’s not going to break your diet bank, but will totally cure a chocolate craving for that time. πŸ˜‰ But let’s quickly fly through some of today’s eats!

Last Night’s Snack

Omg! So I made another batch of Jamie Eason’s Pumpkin Protein Bars. They are so amazing. Only I ran out of vanilla extract so I used maple… Trust me it was totally fine and gave it a nice flavor. πŸ™‚ I topped two squares with homemade honey cinnamon peanut butter and died a little bit. It was so good, it tasted like cake with frosting I kid you not.

Looks so good right?!

Breakfast

Apparently I am craving pumpkin lately because it’s dominating my world today. I started my morning off with Pumpkin Protein Pancakes, courtesy of Carrots N Cake. I topped them with some more homemade honey cinnamon peanut butter and the rest of the sliced banana that I didn’t use in the recipe. Then added some chia seeds and devoured. They were SO GOOD! Like sooo sooo sooo good! I have some funky cravings this week, let me tell you. πŸ˜‰ But they kept me full until my afternoon snack, which I snuck at work since I was supposed to be on the sales floor. Hey, I get hungry every three hours I can’t help my appetite. A girl’s gotta eat!

A welcome sight after weeks worth of oatmeal haha. Sorry, but tomorrow the oatmeal is back in rotation! Haha, I can only go so long. Hence why my snack later on tonight was oatmeal. πŸ˜‰ But these were fantastic so everyone should try them out. They are super thick and dense and will probably start coming into my life on a more frequent basis. That is unless I can’t stomach pumpkin in the summer, which does happen!

Lunch

So this picture is awful because I took it in the backroom of my store. I think that may be illegal, but sshhh don’t tell on me. I had tuna with salsa and nutritional yeast (idea stolen from Powercakes) sandwiched between two slices of low carb whole wheat bread from When Pigs Fly. That bread is so good, I can’t stop raving about it. πŸ™‚ Perfect for sandwiches. As usual, I had a cup of grape tomatoes on the side to round out my meal.

That looks heinous. I am so sorry.

Dinner

Nothing super special tonight. I had a salad beast that you have seen a hundred times. Here’s the picture, I’m sure you are tired of the description haha. Side of homemade healthy garlic bread!

After Dinner Snack

Aha! The part that you have all patiently been waiting for. The picture I took looks like dog poop, I know I describe things in such an edible way. But honestly I was/am tired, I just wanted to stick my face in it, and I tried! Haha, so here it is!

Molton Oatmeal Lava Cake
Serves 1

1/4 cup oatmeal
1/2 cup water
Splash of Almond Milk
1/2 tbsp of Cocoa Powder
1 tbsp Dark Chocolate Peanut Butter (I used Maranatha)
1 tbsp of PB2 mixed with Almond Milk

Directions

Cook the oatmeal with the water till the liquid is absorbed. Stir in cocoa powder and a splash of almond milk to get things moving. Then put the dark chocolate peanut butter in the microwave for 20 seconds until melted and drizzle on top of the oatmeal. Make the pb2 and drizzle it on top as well. Voila!

I figured this was a healthy way to combat my nonstop cravings without indulging in a ton of ice cream, chocolate, or ordering a pizza at 10 pm haha. πŸ˜‰ Back tomorrow for some more goodies. Nothing too exciting though, I already have my meals planned out and I’m working. So nothing crazy haha.

Pull Workout

Hello again! I am so SO SO SO SO SO excited to give you guys this workout! πŸ™‚ Seriously, I am loving the workouts I created for this month for my roommate and I. I am actually obsessed with them a little bit. They really work everything and you definitely don’t leave the gym wishing you did more… Because you probably couldn’t if you wanted to. This workout had me shaking in all the best ways possible! This is an awesome workout for the muscles that you use to pull things everyday aka. biceps and back. As always, modify this if you feel there is too much or it is too hard. Remember, I am not a personal trainer yet so listen to your body and don’t do it if it hurts. This plan is just what works for me. πŸ™‚

Pull Workout

Bent Over Rotating Dumbbell Row 3×10-15
Dumbbell Shrugs 3×12-15
Bentover Barbbell Row 3×10-12
Inverted Rows 3×10
Seated Cable Rows 3×12-18
Wide Grip Lat Pulldown 3×10-12
Reverse Grip Lat Pull Down 3×10-12
Hammer Strength Lat Pull 3×10-12
Alternating Dumbbell Curl 3×10-15
Hammer Curls 3×10-15
Twenty Ones 3×10-15
Biceps Cable Curl 3×12-15
Concentration Curls 3×10-12

Why yes that does look like a lot. I am a nut job and I like to really work every muscle till its death haha. But I don’t recommend that everyone does that since obviously doing that is not enjoyable to everyone. But give some of them a shot! I loved the 21s. They were awesome. If you don’t know what these workouts are as always check YouTube or http://www.bodybuilding.com for the exercise videos and pictures. πŸ™‚ Proper form is SUPER important!

Moving on to food, my favorite part. πŸ˜‰

Lunch

For lunch I had another salad beast. Most of the time around lunch time I am really hungry and I never have the motivation to cook anything so that’s why you guys see a lot of sandwiches and salads. They just happen to be my favorite, healthy go to’s when I just want something to come together quickly. Today’s salad beast contained tuna, spinach, tomato, red bell pepper, a little evoo, balsamic vinegar, and garlic gold nuggets! Soooo stinkin’ good. I am overly obsessed with salads, I am aware at how odd that is haha.

And oh wow, so I was going through my phone to email the pictures of my food and I just deleted my lunch by accident. Sorry you won’t be able to see the magnificent salad beast haha. I know you see a ton. πŸ˜‰ I’ll post my dinner from last night for something fun haha. It was a turkey burger, roasted veggies, a few tomatoes, half a sweet potato with cinnamon and brown sugar, and half an apple. We were cleaning our fridge and sweet potatoes have been on sale this week at Hannaford. πŸ™‚ We spend like 30 cents on a medium one haha. Can’t beat it!Dinner

For dinner tonight I had chicken breast with a little sea salt and pepper, a cara cara orange, and steamed broccoli with a side of When Pigs Fly Low Carb Whole Wheat Bread spread with a little smart balance and garlic gold nuggets. Super delicious and healthy. The bread is awesome, it has 7g of carbohydrates. Freaked me out too when I saw it haha. I was like how is that even possible. There’s nothing funky in it since it’s freshly baked locally and it’s crazy dense and insanely good. I am now obsessed with it. Completely clean good for you whole grains. πŸ™‚

Overall I think I had a beast mode kind of day. Clearly I had nothing to do, so relaxing, eating, and going to the gym were on my to do list. Now I just need to finish laundry and prep food for tomorrow since I have to work. Boowahhhh. πŸ˜‰ If only I could get paid to blog, workout, and eat. Ohhhh what a life that would be!

See you guys tomorrow! Have a good night. πŸ™‚

Feeling It

Happy Thursday everyone! My weekend started today, so I am super excited. Even though I am going to be alone this weekend on Easter, I am still excited it’s the weekend and I can take time to relax, plan my meals, and workout as hard as I want. πŸ™‚ Anyone else excited the weekend is almost here?!

Breakfast

This morning started off with an old favorite of mine that I haven’t had in a while. Cookie Dough Baked Oatmeal. Instead of chocolate chips, or carob like I used last time, I used some of the peanut butter chips from Sunspire that I had. It was so stinkin’ good. It tasted like a cross between a peanut butter cookie and and oatmeal cookie, but the cookie dough version. So basically I was obsessed with it. On the side I had my usual protein pick me up for the morning, 4 egg whites and fresh salsa. You just can’t beat that clean protein every morning. πŸ™‚

After breakfast I headed to the gym for the first part of my workout today. I don’t like combining weight training and cardio all at the same time because my strength workouts are so long that I end up getting hungry and half assing the cardio. So I went to do cardio first thing, since if I save it for the second workout I won’t go back haha. I did 3.5 miles of interval training and cooled down for the last 10 minutes I was on the treadmill. I was a sweaty mess! I loved every second of it. My roommate and I found this new band called Timeflies, you should look them up on YouTube. They have amazing songs that are awesome to workout to. They freestyle rap and have some awesome beats and covers. If that’s the kind of thing you are into.

Mid-Morning Monster

I decided to rename my mid-morning snack, since it is almost always a version of a green monster or smoothie now. They are awesome for the warmer weather and I am obsessed with how my body is responding to them. Like honestly, there are no words to describe how amazing your body feels from all these different nutrients. πŸ™‚ Today’s was a new one! I looooooved it. What I didn’t love was how long it took to boil the beets at 1 am this morning haha. We completely forgot that we had to boil beets for this one and we had no idea that boiling beets takes a freakin’ hour! Seriously… Two beets… 1 hour… Tired roommates babbling on about boys. πŸ˜‰ I swear we aren’t in high school anymore haha. Apparently not much changes from then till now. Anyways, here’s the link to the recipe for the Red Velvet Green Red Monster that I devoured this morning. I added a scoop of Sunwarrior Vanilla to it so that it would fill me up and help me recover after my workout. I am a big believer in a combo of complex carbs and protein at every single meal and without the protein powder there wouldn’t have been any protein haha.

Now I am off to make a salad beast, keep doing my laundry, and head back to the gym for a pull workout that I will post later today. I came up with it so I want to make sure I do it before I post it on here so I can give you all an honest reaction. So far I am loving my push workout and leg workout! They are kicking our bums! Literally! So I have high hopes for this one. Also, I think my roommate and I are starting CrossFit next week so I can’t wait to start sharing my experience with that with all of you. πŸ™‚

Have any of you tried either of those workouts yet? If so, how did you like them? Killer, right?

Changing it Up

You just can’t get rid of me today! πŸ™‚

So we have been kind of all over the place with our workouts lately and finally we both just looked at each other with our serious faces and were like let’s get down to business and stop messing around. So we picked Phase 2 from the LiveFit trainer to get up back on track. We skipped Phase 1 because we have already done it and have been building muscle for the past few months and we are now in the stages that Phase 2 represents. πŸ™‚ So we will be starting our first LiveFit workout on Sunday when my roommate gets back from visiting her home.

I am really excited to start this in conjunction with our new nutrition plan because I think they will coincide nicely with each other and give us the best results possible. I can’t wait to share all of the results with you guys in a month because I think there are going to be some major changes. I also took before pictures, measurements, and weight to give you a full run down on how the entire plan went. I am scared to post those pictures, but I will do it in the name of health and this blog! Plus, I have the best readers ever and judgment is just not what we do. πŸ™‚

Stay tuned for the workout post on Sunday and watch later on for my dinner post, which is sure to excite. πŸ™‚

Shoulders and Abs of Steel

Happy Friday!

I am officially on Spring Break and in Pennsylvania once again! I am super excited to have a week where there is no stressful deadline, giant papers due, crazy exams to study for, and ridiculous amounts of stress… Oh wait I already said that ;). Anyways, I have the last of my workouts for you guys! I’m not sure how long we plan on doing these for, since I am really intrigued by a plan I found in Fitness RX for Women, but for now here is what we are doing for shoulders and abs.

Shoulders

Dumbbell Shrugs 3×15
Front Raises combined with Lateral Raises 3×15
Arnold Should Press 3×15
Upright Cable Rows 3×15

For abs, we did something a little different than planned because I absolutely love the burn you get from this circuit. As most of you know, I am a member of the Tone It Up Diet Plan. I absolutely love those girls and that community. They have some awesome free workouts for everyone to do. I love the Itty Bitty Bikini one from last Spring’s Bikini Series so that is what we did. Here’s the YouTube video of the circuit. They do it the entire way through so you can follow along. I just memorized it and did it at the gym after shoulders and before my HIIT.

Also, for my HIIT I did a 5 minute warm up. Then 4 minutes of tabata styled sprinting. 20 seconds of sprinting at 8.5 mph, 10 seconds of rest of the rails, repeat 8 times. Then I walked for about 5 minutes. Then jogged the last 5 minutes. I was a sweaty beast and I loved it. HIIT is by far one of my new favorite cardio workouts at the gym. I highly recommend them. Below is a picture of an interval training guide to explain everything. πŸ™‚

I hope you all enjoy this workout! It was super sweaty and I just felt it everywhere. πŸ™‚