Saturday, May 31, 2014

Obstacles are put in our way to see if what we want is worth fighting for

Hey Guys!
I am back and will start posting workouts and or recipes regularly. Sorry for not posting for a while, I was dealing with some health problems and have recently found out I have mono. Mono has most definitely thrown me a curve ball with my workout schedule along with almost every other schedule I have. I am on my 4th week off from the gym and just got told I need to take 3 more weeks off of work. I had envisioned my summer filled with awesome outdoor hardcore workouts, but things happen in life we cant control. Honestly, I was and am pretty bummed about having mono because I feel like I am taking a major step backwards with regards to my lifting progress, but I have to keep in mind my doctors thought it was something much worse, so mono is a blessing in disguise. It is important to remember that life will constantly be throwing us curve balls and our job is not to try to avoid them, but learn to adjust and live the best way possible with them. 

I have a protein muffin recipe to post today! 

1 cup oat flour (can make yourself by blending up regular oats)
1 tsp baking powder
2 tbs protein powder
1/3 cup stevia or truvia baking sweetener
2 egg whites
1/3 cup non fat plain Greek yogurt
1/3 cup unsweetened almond milk (either plain or vanilla)
1/2 cup blueberries

Pre heat oven to 375. 
Mix dry ingredients separate from wet.
Combine and mix well getting a smooth consistency.
Fold in blueberries to avoid smashing them.
Spray cupcake pan.
Cook for 15-17 minutes, a toothpick should come out clean.
Makes 6 

Friday, May 2, 2014

Friday "be stronger than your excuses"

Hey! Here is a workout that will leave you tired, but feeling accomplished! 
But before you get to the workout let me tell you about some new favorite clean treats! 
My first is iced coffee!
I love iced coffee (well any kind of coffee really) but especially iced with summer coming! What I do not like however, is when my iced coffee gets all watery if I don't drink it at turbo speed.To fix this problem just brew a pot of coffee and let it sit for a bit. 
After its cooled a little fill a few ice trays with the coffee. When you want to make your own ice coffee at home (which saves lots of money if you drink one everyday like me) brew your pot of coffee and let it sit in the refrigerator a while. Then either just pour your coffee and add some of your coffee ice cubes or make a drink and put the cooled coffee along with coffee ice cubes in a blender and have at it! Another great coffee treat I found was sugar free flavor syrups at Target! 
Another great clean treat is Popsicles
You can get popsicle trays anywhere and fill them with almost anything! Some ideas I have tried that are delicious are coffee, ice tea, green tea, and Greek yogurt ice pops (Ps try Greek yogurt mixed with Cellucor mint chocolate chip flavored protein powder you'll swear your cheating by how delicious it is!) These are low calorie and sugar ways to fix your sweet tooth and nice when it is hot outside! 

Partner sprints with resistance band. If you don't have a workout partner try sprints on an incline or just regular sprints will do the trick!

Complete sprint and planks 4 rounds

-200 meter sprint 
-2 minute side plank (switching at 1 min to opposite side)

Circuit: 3 rounds

-Battleropes (25 double)

-12 lb Medicine ball slams (15 slams)

-24" Box jump (10 jumps)

-30 alternating curtsy lunges while staying in low squatting position while switching legs 

-Push ups with hands on small medicine balls (12 reps)

-12 lb medicine ball Russian twist (15 rep each side)

-Treadmill: 60 second run at speed 6 incline 15