HIIT ME

I woke up feeling rested today, finally!!!!!!

I went to the gym with a high intensity workout in mind but was greeted by the same trainer that has been kicking my butt all week. I’m not complaining. He asked me what I had in mind and I said HIIT. He replied with “crossfit it is!”

I have never done crossfit but I have been really intrigued by it for the past year. Today gave me a little preview and I definitely loved it! He had me do this workout:

HIIT

It took me about 15 minutes to complete and my heart rate was pumping! Short but sweet and I was once again sweating and swearing 2 minutes into it. I have a potty mouth. I should work on this….or not.

He added 25# plates to each side of the barbell which I have never done before but rocked it! This may not seem like a lot but considering I don’t really work the barbell too often I am pretty darn proud of myself. The hardest part about this workout were the box jumps. He had me jump right into those after the deadlifts and my legs felt like friggin lead.

No breaks. No breathers. Just what I was looking for in my workout today.

I went upstairs and did sprints around the track for 10 minutes. I sprinted the long stretch of the track and jogged the edges. My face looked lobster red after I was finished.

me

shweaty

I also completed some TRX band rows, pull-ups, push-ups and abs and did some decline push-ups. I cooled down with some stretching and foam rolling. I need to loosen up my IT Bands if I want to start running half-marathons again. Speaking of running, I am in love with my Brooks PureFlows.  They have helped a whole lot with my form and my runners knee pain. Get these ASAP!

shoes

Next subject, cookie brownies!

I posted a picture of some cookie brownies I made last week and I got a pretty decent response to them.

cookies

I had a huge craving for chocolate all of a sudden while watching TV. So, I got up and made myself some semi-healthy cookie brownies. I call them that because they look like cookies but have the dense, creamy middle that a brownie boasts.

I polished these bad boys off in 2 days. Alex may or may not have had a couple himself. Oops.

The reason they are semi-healthy is they don’t contain a crap ton of flour and they also hold one of my most favorite foods: the avocado.

I love them. So I cook with them and eat them all the damn time. They basically stand level with my other obsession: the sweet potato. I’m going to make these with sweet potatoes next time. Actually, I must make them now…recipe coming soon!

Ingredients:

  • 1 Ripe Avocado, mashed all up
  • 1/4 c white sugar
  • 1/4 c brown sugar
  • 1 egg or 2 egg whites
  • 1 tsp vanilla extract
  • 1/2 c unsweetened cocoa powder
  • 1/3 c flour<—I am going to use almond flour next time!
  • 1/2 tsp baking soda
  • 2 oz any chocolate….who I am kidding, I used 1/4 cup semi-sweet chocolate chips (organic from TJ’s)!

I preheated my oven to 350 degrees. I combined the sugars, avocado, vanilla and egg until smooth. In a separate bowl, I combined cocoa powder, flour, and baking soda and then slowly mixed this into wet ingredients. I added chips in last and scooped mixture out with a small ice cream scooper onto a baking sheet lined with parchment paper. Bake for 8-10 minutes.

So yum! HAppy Friday!!

 

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Meal Prepping

Heeyyy!

My workout this morning involved a lot of core work which is my favorite! I warmed up with 20 minutes on the arc trainer and ended it with some HIIT aka box jumps, jump rope and burpeeeeeees!

core work

click to make larger

Here are some links to some of the exercises since a few of you have asked me to post examples!

Cable Crunches: http://www.youtube.com/watch?v=_VSOnS1hXV0

Cable Woodchoppers: https://www.youtube.com/watch?v=qkS4R9HPXjY

Cable Leg Swings or Cable Toe Touch: I swing both legs at the same time but this is another variation!

source: muscleandfitnesshers.com

source: muscleandfitnesshers.com

Planks with knee pull: I do this while balancing on a BOSU ball.

source: fitandfablife.wordpress.com

source: fitandfablife.wordpress.com

Leg Raises with DB: I grip the actual pull up bar since my gym doesn’t have straps. https://www.youtube.com/watch?v=BI7wrB3Crsc

For some time now, I have been an advocate of meal planning. Each weekend, I put together a list of meals for the upcoming week so that I don’t have to go to the grocery store at all during the week and try to figure out lunch or dinner. It saves money, time and keeps us on track with healthy eating!

mealprepp

Typically, I do my shopping on Sundays or Mondays. I hit up Traders Joe’s and then Kroger if TJ’s didn’t have what I needed. The items you will most likely find in our cart on a weekly basis:

  • asparagus
  • fresh spinach
  • bell peppers
  • brussel sprouts
  • carrots
  • sweet onion
  • artichokes
  • spaghetti squash
  • avocado<—I eat one everyday!
  • apples
  • bananas
  • grapefruit
  • blueberries
  • lean ground turkey
  • chicken breasts
  • salmon
  • tilapia
  • multi grain bread
  • cottage cheese
  • meatless breakfast patties (TJ’s are delicious)
  • eggs
  • almond milk
  • organic vanilla yogurt (TJ’s)
  • frozen mango, strawberries, blueberries

I mix up our meals weekly to keep it interesting. Just recently, we started meal prepping our lunches and snacks. We will cook up some protein and roast vegetables and place each individualized meal in the fridge so it is easy to grab for lunch or after a workout. I am loving this now as it is a huge time saver and I feel great after eating. I also hard boiled eggs, cut up carrots and celery, made a huge batch of overnight oats, and of course keep lots of avocados. I also make my own artichoke pesto and cook up a spaghetti squash to keep in the fridge for a snack.

mealprep

Alex bought a dry erase board for our weekly meals and little notepads so we can keep track of what we are eating as well as our workouts. We can’t wait to see all our hard work come together!

 

Have a great Tuesday!

 

 

 

Weekend Recap

Happy Monday!

I want to congratulate my best friend, Jamily, on the delivery of her twins which happened in the early morning on March 2nd. I am so proud of you and can not wait to meet those precious bundles!! I love you!!!

On another, not so happy note, today has not started out like most Mondays usually do for me. I woke up early this morning with what I believe to be food poisoning. The. Worst. My husband said he thinks he had it last night and we both feel it had something to do with the shrimp we had in our salads for dinner. Anyways, my to-do list has been put on hold which included a trip to Trader Joe’s for this weeks groceries but I can NOT even look at food right now. I went into the kitchen to see if I could eat a little bit of something and just looking at food made me sick. Hopefully cuddles from Charlee and drinking lots of water will help.

Sup?

Sup?

I didn’t do a whole lot on friday. I did, however, get in a good workout and anxiously waited for word from Jamily on when she was going to be induced!
This is what my workout consisted of:

uppbodywkout

I also did some box jumps, jump rope and strapped on my spin shoes for 20 minutes of spinning.

On Saturday, Alex and I went to the Arnold Classic Festival downtown and had a blast! It was really fun to see all the athletes competing and meet some really neat people. I wanted to meet one of my favorite models for bodybuilding.com, Ashley Horner, but the line for their booth was INSANELY long and I was starving so we did a pass by and I saw her which is still pretty cool!

Arnold!

Arnold!

Before we left for the festival, Alex and I went to the gym to bust out a quick workout that included my burpee challenge, got my heart rate up and left me sweaty!

killerabs

Nice!

I am making progress!

I am making progress!

Sunday was a bit more chill. We woke up to snow on the ground so we decided to workout and then watch movies all day. Alex took me through this bicep and tricep workout that has my arms feeling like jello today and I took him through some ab exercises.  I love it!!

We sipped on this beauty afterwards:

IMG_6585

I have always loved mango, but lately I have been obsessed. Trader Joes has the best frozen mango and I have been incorporating them into all my smoothies lately. They make it creamier I feel.

1/2 c frozen mango

1/2 c TJs frozen tropical fruit mix

1 c vanilla greek yogurt

1/2 c coconut milk

2 tsp chia seeds

1/4 c unsweetened almond milk

handful of spinach

I also made a shrimp salad that tasted like heaven but unfortunately, left us feeling sick. No more shrimp from Kroger. I have kind of been in a fight with Kroger lately. I feel I may be breaking up with them soon. Ugh! I miss my beloved Publix so much!

eat the rainbow!!

eat the rainbow!!

In the salad went: avocado,  corn, tomato, spinach, lettuce, peas, edamame, and shrimp for added protein. I also made my own dressing which consisted of dijon mustard, olive oil, lemon juice, salt, pepper, cayenne, and a splash of water. I have also fallen in love with tomatillo salsa, so I topped mine with a little bit of that goodness, as well!

Have a great day my friends!