Category Archives: Workouts

Mini PB Protein Biscuits & Egg Whites

I had difficulty naming this one. Technically these could be protein puffs, mini breakfast cakes,  biscuits or what have you! I decided to stick with biscuits because when I separated them into three different rounds, they looked really flaky and soft. I have a had a few people think that their protein mug cakes come out a little dry, which is why I typically top mine with something like almond butter, protein icing (a little whey and almond milk mixed together) or sweet eggs…I don’t really mind the “dry” mug cakes but I also have a really strange set of taste buds:) These I made on a complete whim but they were so delicious that I had to share.

Mini Protein Biscuits & Egg Whites
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Ingredients for Biscuits:
1 scoop Myofusion whey (I used peanut butter cookie dough)
1 T egg whites
1/3 cup almond milk
1/2 T flax seed

Toppings:
1/2 cup egg whites or 3  egg whites
Nut Butter (I chose Sunbutter)
Cinnamon
1 packet Stevia

Directions:
Mix all the ingredients for the biscuits in a mug and put in the microwave for 1 minute and 30 seconds. Be careful to make sure it doesn’t spill over! Once done, turn over the mug on a plate and let the cake cool. Then scramble eggs in skillet. Cut the protein concoction into 3 pieces and top them with the eggs, Stevia, cinnamon and nut butter. This is almost identical to my strawberry mug cake, but just another way to spice up your whey:)

Yesterday I had a fun photo shoot at my gym sporting the RUNNUR since I wear this product around religiously. I don’t think I’ve ever gotten so many funny looks at the gym. Wait no, I take that back. Carrying my competition heels to the fitness room made for a pretty long walk. Oh, good times….good times.

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Oh YEAAHHHHH. Sexayyy RUNNUR.

And even though I did legs today, my past two posts have had leg workouts so here is my shoulder/tricep workout from yesterday.

Kettlebell swings with 25 lb- 3 sets, 25 reps
(All reps below 8-10)
Military press- 50, 60, 60, 40 to failure
Close grip bench- 70, 80, 80, 45 to failure
Clean and press- 45, 50, 50, 45
Dips (normal, not assisted, ladies!)- 4 sets
DB shoulder press- 35, 35, 25, 25
Shrugs holding 50 lbs in each hand- 3 sets of 30
Overhead tricep extension- 35, 35, 35

Okay so I know this looks like a lot but since my reps are in the 8-10 range, I do an extra set usually. I was DEAD by the time I was done though. Definitely felt it the entire day. Give it a shot and let me know how it goes!

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WIAW & Leg Workout

Hey guys! This post has quite a bit in it. My WIAW, a new recipe and my leg workout for the day. Enjoy!

What I Ate Wednesday

Lately I’ve been skipping breakfast and participating in a ketogenic fast. Usually, I have coffee and coconut oil in the morning but I ran out of coffee and was too lazy to go get any so I settled for some coconut oil and a scoop of my prep-workout, Blitz.2013-04-15 21.22.13

After my workout, I had 1 scoop of whey and 3 mini white potatoes.

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My post-post workout was a Japanese yam and egg whites.

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Next I took a Tupperware to class with extra lean turkey, 1/2 cup quinoa, bell peppers, spinach, avocado and balsamic vinegar.

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For dinner I had Mexican Stuffed Bell Peppers!! (Recipes below)

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And lastly, I had a casein pancakes with Cookies and Cream casein and 1 scoop almond butter. Not gunna lie, this brand’s cookies and cream tastes much more like cotton candy than cookies but it’s still delish.

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And in case you were wondering what my dish washer looks like……

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Yes, every morning I have to unload this. Shaker bottles, knives and Tupperware. Anybody else have a ridiculous dish washer??

Now for this super easy recipe!

Mexican Stuffed Bell Peppers (serves two)

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Ingredients:
8 oz extra lean ground turkey
2 bell pepper
8 chopped cherry tomatoes
3/4 cup salsa
Small handful of chopped mushrooms, black olives and onions
1 avocado
Lettuce (optional)
Paprika
Red pepper
Chili powder
Coconut oil

Directions:
Set oven to 350 degrees. Cook your meat in a skillet and once it’s done, set aside in a bowl. Saute your mushrooms, black olives, onions, tomatoes and the seasonings with a dollop of coconut oil in the pan. Take your bell pepper and cut off the top and scoop out the seeds. Once your veggies are sauteed, put them in the bowl with the meat, add in the salsa and mix with your hands. Stuff the mixture in the bell peppers and stick in the oven for 30 minutes. I put the top back on my bell peppers as well, to lock in the flavors. Once done, take them out of the oven and add your avocado as well as shredded cheese if you so desire:)

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And for my KILLER quad workout:

Goblet squats, 50 lbs 3*12
Single leg press 3*12, 4th set drop the weight in half and pump out 50 reps
Superset, repeat circuit 5 times:
Leg Extensions, 15 reps
Walking lunges holding 25 lb weight straight overhead, 30 steps
Resume normal sets:
Hack squat pyramid set 4*20, 15, 9, 6
Front squats 3*8

Yeah, I’m tired to say the least. Hope you’re having a great hump day!

Friday with the Fam

This week I accomplished a lot. I had some insightful meetings, I put a few thoughts into action, had some amazing workouts and yeah did some of that thing called…uhh….school, I think. The end of my senior year is 4 week away. Let me repeat. Four. Weeks. Away. It’s crazy. Of course, I have one summer session after the spring semester but it will be done mid July and I’ll be finished with school forever. With that said, I’ve had some really fun senioritis where my mind wants to neglect everything, my attitude towards school is rotten and I just want to be out. So much time has been wasted sitting in those classes and I’m ready for to get some real experience under my belt. As most of you know, my real passion in life is fitness and health. I want to “simplify your diet and fortify your body” with delicious, simple and clean meals that are attractive to every kind of person. I’ve started to coach people one on one but I have FINALLY made some more concrete programs. I am now offering a 3 month transformation package, a month-to-month package, a one time nutrition program and a 12 week workout routine. WHAT WHAT! I really hope some of my readers will be interested in these packages because my dream in life is to be a health coach. Check out my pricing and program details here. I’ve already had several clients lose 10 pounds each in under a month. I LOVE seeing my clients succeed with hard work and effort. Congrats to all of you that are doing so well!

Sweet! So other than that my parents came into town last night and we had some delicious feasting to do. In case any paleo peeps in Austin (really, not just paleo- anybody that even remotely likes meat) read my blog and are interested in a new restaurant, try out Lambert’s BBQ. It’s located downtown so it’s fairly easy to skip over amidst all over the other fancy pants sushi bars and tex-mex places. Lambert’s BBQ is absolutely divine. For an appetizer, we indulged in some spicy paprika deviled eggs, which I ate way too fast, and then I ordered the natural black Angus brisket with a side of Brussels sprouts smothered in brown butter sugar and bacon. Sounds pretty raunchy, I know. It was.

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Afterwards, stuffed, sleepy and happy, we waddled over to the Book People and REI just cause that’s always what I do with my parents when they come to visit. My Dad is a big outdoorsy guy and my mom is a bookworm. Since they’re right next door to each other it makes a nice little stop.

Saturday morning we visited a little place called the Snack Bar which is actually known for having pretty bad service, less than decent food and ridiculously over-priced plates. We usually have good experiences there but this morning all those little known rumors surfaced and proved to be absolutely true. There was absolutely nobody there, yet they made us wait for 45 minutes. The food was okay (actually…mine was great but my parents weren’t so lucky) and the service was stanky.

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This is called the Avocado Quinoa. It has pineapple, avocado, red quinoa, arugula, chicken and some very light citrus vinaigrette. I actually love this dish. And I plan on making it myself sometime.

Afterwards, my sweet mom was trying to think of some place I really like that she could treat me to and of course (she knows me so well) she took me over to Vitamin Shoppe for some new protein.

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New Myofusion peanut butter cookie dough whey, coconut oil and probiotics!! No manicure, leather jacket, MAC eyeliner or fashionable purse could even close to this little package here:) My parents are so cool.

Unfortunately they could only stay for the morning and had to be on their whey. Womp womp. So now I’m watching the Oxygen channel (It’s Complicated, Just Friends and now Juno) passing the time away as I put some touches on my new programs. So glad to have this blog to give me a mental break from my oh so terribly busy weekends;)

What have you been doing this fine Saturday?

Community Crossfit & Longhorn Rainbow Hash

Fooled ya- the title is NOT referring to my school’s mascot. The opposite actually. I’m eating my mascot and enjoying every second of it. This past weekend  Jarrod, creator of WhitFit Personal Training, and me went to take a mini road trip to buy 20 pounds of grass-fed longhorn. I had never had this kind of lean beef before so I was ready to take a break from chicken and give it a go.

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Boom. Poor little farmer basically had nothing left. Also- before we went on this little adventure, we had our very first crossfit community workout! Yup, I finally tried it out. And it was pretty dang fun. I haven’t been doing cardio for uhhhh like 2 months now and of course the WOD was based on conditioning and lots of high intensity exercises. I was hoping to swing around a few weights but it was different and I really enjoyed being able to try something new for a change.

CrossFitCentralBurnetOf course I’m wearing pink. Dang it, I gotta stop that.

Anyways, it was super fun and afterwards we fueled up on some Whole Foods and then went for our longhorn road trip.

Today is a rest day for me so I decided to make a new recipe. And yes, it’s paleo just like everything else.

Beef Rainbow Hash

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Ingredients

4 oz lean beef or longhorn
2 cups kale
1 large shredded carrot
1 cup shredded red cabbage
Chopped yellow onion (however much you like)
Garlic & additional garlic powder
Mushrooms
Basalmic Vinegar
Coconut oil
Salt/Pepper to taste

Directions

Please bear with me on this. I kind of just threw in amounts that sounded good to me and I’m going to try to make this as structured as I can! Yesterday I made 4 beef patties, each 4 oz each, by simply molding them into burger shapes and cooking them on the skillet. You could also just take 4 oz beef and brown it in the skillet to your liking. Set the beef aside and saute the kale, onions, garlic and mushrooms in a skillet with coconut oil and a little bit of water. Shred your cabbage and carrots and throw them in with the kale once it’s bright green. I added a bit more water, as well as a few swigs of balsamic vinegar, garlic powder and pepper. I think the vinegar really gives it a kick! Once everything is cooked to your liking, put the rainbow hash on a plate and top with your warm and delicious beef patty:) It’s really simple, but it’s no doubt one of the best and most beautiful dishes I’ve made. Enjoy!

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*This makes one serving*

Sweet Potato Protein Shake

Happy Monday! For me, it’s been a pretty good one…here are today’s highlights:)

First, I made a personal record on barbell curls….65 pounds baybeh. But really, my whole workout was great! I’m loving my new gym and I’ve been making some more fit friends, which is always delightful. Before the gym I mixed a sample packet of Syntha-6 with some almond milk and it was super yummy. Usually I just have my natural optimum nutrition whey but I have a ton of sample packets from different companies that I frequently experiment with. This is one brand I’ve heard a lot of good things about!

2013-02-11 00.17.19And my back/bis workout for today:

Deadlifts- 12, 10, 8, 8
EZ bar curls- 10, 8, 8, 8
Barbell underhand rows- 12, 10, 8, 8
Isometric alternating dumbbell curls- 8, 8, 8, last set a drop set
Lat pull down- 10, 8, 8, 8
Cable curls- 12, 10, 10
Remember to use lots of heavy weights if you’re looking to improve your size!

Back to the highlights….
-I hit 1,500 followers on my Twitter (YAY for being a social media nerd!!)
-I experienced the overwhelming excitement a foodie gets when they make a new delicious recipe and take awesome photos of it.
-The Bachelor comes on in a few hours…anybody else want to strangle Tierra? GO HOME.
-Also, I feel a little better after my allergy comedown the past few days. All weekend I literally just wanted to sleep. I got in a great glute workout Saturday morning but it took all the energy I had to get through it and afterwards I just wanted to sleep for day.

Okay so here is the new recipe I made today that totally blew my mind. It’s extremely simple but still so delicious and perfect for your post workout shake. Sweet potatoes are an EXCELLENT post workout carb and of course you have your whey and calcium in there too!

Sweet Potato Protein Shake

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and the things you’ll need…
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Ingredients:
1 scoop vanilla whey
1 cup unsweetened almond milk
4 oz cooked sweet potato
2 T stevia
A dash of: cinnamon, pumpkin pie spice, allspice & nutmeg
1 cup ice

Directions– Super easy- it’s a shake, y’all. Throw all your ingredients in a blender and mix it up! Add as many spices as you want to get the flavour you desire:)

I used a BIG dash of cinnamon, as you can see.
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And there you go! Blend it up and watch your muscles GROW. This is going to be my new favourite shake. Now, if only I had that cinnamon bun protein powder…..that would be delicious in this recipe!! What kinds of carbs do you prefer post workout??

– I originally found this recipe on youtube by Michael Kory. Watch his video and find tons of other great bodybuilding meals here.

New Workout Regime & WIAW

Happy Wednesday! Again I have failed to successfully take pictures of my food for a WIAW- I’m so forgetful about that! I need to start marking it on my calender! Anyways- I thought I’d share what I had anyways just without the pictures.

Pre workout- 1 cup oats, 1 scoop natural whey

(hardcore shoulders and hammies session)

Post workout- Protein Pancakes made with 1/2 cup oats, 3 egg whites & 1/2 scoop whey, topped with PB2 & 1/2 banana!

Meal 3- 1/2 C quinoa, 3 oz lean ground turkey

Meal 4- 1/5 cup liquid egg whites, 1 slice Ezekial bread & 3/4 avocado

Meal 5-1/2 Cup Bran Cereal, 3/4 cup unsweetened almond milk, 1/2 scoop whey & 1 tbs natural peanut butter

Meal 6- 1/3 C quinoa, 2 oz lean ground turkey & 1/4 avocado

MAJOR MUSCLE BUILDING FUEL!

I also thought I would share my new workout regime with you guys because it’s been a long time since I’ve posted a general workout plan. Usually I just go into the gym with a certain body part I want to work on and do different exercises than the previous week, which is usually composed of different isolated exercises and a few compound. Now, I’ve decided to start doing slightly more compound exercises and slightly less isolated. Compound exercises are great for putting on MASS which is exactly what I need. Isolated exercises are also good for size but their main purpose is definition. In case you aren’t 100% positive what these two are, compound exercises are those that work multiple body parts. Examples would be pull ups, deadlifts, rows, clean and presses and squats. Of course some isolated exercise like curls and extensions I will be keeping around but I want to put more focus on compound movements. Another thing I’m changing is going from the 3 sets of 12 reps habit into 4 sets of 6-10 reps. I’m going to lift SUPER heavy and rest at least 1-2 minutes in between sets to make sure every single set gets the energy and strength it deserves. If you’ve done my workouts before, you know I LOVE supersets. I always want to keep my heart rate up and I hate just sitting on a bench and looking into the mirrors like most of the dudes love to do. But truth be told- it’s important to take adequate rest because it’s necessary for strength and growth. So for the next few weeks my workout will look something like this:

Monday: Back/Biceps:

  • Pulls ups
  • Barbell row/t-bar row/cable row
  • EZ bar curl
  • Incline db alternating curl
  • Deadlifts
  • Preacher curls

Tuesday: Shoulders/hamstrings:

  • Military press
  • Clean and press
  • Db side lateral raise
  • Prone/regular leg curls
  • Stiff-legged deadlift

Wednesday: Quads/abs

  • Squats
  • Leg press
  • Hack squats
  • Leg raises
  • Cable rope reverse crunches

Thursday: Chest/Triceps:

  • Flat bench press
  • Incline/decline bench press
  • Alternating db bench press
  • Dips
  • Skull crusher
  • Close grip bench press
  • Cable rope pull down
  • Overhead tricep extension

Friday: rest

Saturday: Glutes

  • Cable rope kick back
  • Leg lifts machine/booty burn
  • Close legged hack squat
  • Ball tuck
  • Step ups
  • Lunges
  • Hyperextension

I’m not going to do all these exercises every week though, I’ll probably do 5 exercises per workout. If I did the close legged hack squat one week, the next week ill do the ball tuck and vice versa. I don’t want to stick to the same exact workouts week after week because that’s boring but compound movements never get old! My focus is to increase the weights after time, get stronger and continue to lift heavy!

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What’s your workout look like? Do you prefer isolation exercises or compound?

Back to school & a shoulder workout

Yesterday I had my first day of my last full semester of school. After this, I will have just one summer session and then I’m done. Forever. Pretty much my entire life I’ve been in school and I’m a few short months away from ending that chapter of my life for good. One very long thick chapter. And I can’t wait! What’s next for me? Well, as much as I’d love to say travel, spontaneity, fine dining and adventures, it doesn’t really look like that’s going to be possible for awhile. Of course if it was up to me I’d finally get to see a little bit of the world but that’s probably going to have to wait until I save up some money and can afford adventures outside of the United States. For now, I’m focusing on graduating (got that in the bag), finding a job, setting up my new apartment, building some substantial muscle and creating my first fitness and nutrition program. YES, you heard me! MoonFitness is going to be making some moves soon. As of now, this is just a spark in my imagination but knowing me, when I want something badly enough I’ll get it done in time. I’ll certainly talk more about the program later but for now, I’ll leave you knowing that I want to create a customized plan for individuals who are looking to get in shape, eat better and change their lifestyle for good. This plan will guide you through the basic steps of eating clean, working out and cultivating healthy habits. I will be there for you along the way, providing support and guidance. Like I said, right now this is just an idea that will soon be put into motion.

Anyways, today I did a Nicole Wilkin’s shoulder workout for the second time in the past month. That woman has an amazing figure, so I’m always down to try one of her workouts…and she didn’t fail me!

Shoulders WOD
Warm-up- barbell shoulder press (2 sets, 8-12 reps)
Barbell shoulder press (2 drop sets to failure)
Single arm lateral cable raise (3 sets, 30-12 reps)
Upright barbell row (3 sets, 12-15 reps)
Cable reverse flies (3 sets, 12 reps) << new favourite!
Rear delt raise (3 sets, 10 reps)

Yup, by the time you’re done with this you should be pretty freakin tired. Here’s the video of Nicole going through the workout if you want to see the proper form.

Hmmm let’s see what else is new with me.
I’m currently on my second official week of my “muscle building” diet and routine and I’m starting to see improvements already, especially in my upper body. I’ve committed to cutting out cardio for as long as it takes and according to my trainer, I shouldn’t count on gaining more than 10 pounds of substantial muscle PER YEAR. This makes me wonder…when will I be revisiting my good friend cardio again?! I don’t know, I believe that’s something I will just have to wait and see. When you have a goal that requires difficult sacrifices, what do you do? I simply remind myself that this lovely thing we like to call fitness is a JOURNEY and there is no final destination. In order to get from point A to point B, you may have to make sacrifices and be….extremely…patient. If you’re one of the many other girls that are going through the mentally challenging act of cutting out cardio I beg you to PLEASE read this post by my friend and fellow blogger Meg. She is going through the same thing as me, but she’s been without cardio since November. I’m learning form her patience and dedication. It’s great to see other girls going through the same thing as me when it comes to cardio- it’s a mental challenge but one that can definitely be overcome!