Back & Shoulder Toning Workout

1. 5-10 minute cardio warm up

2. 4 sets, 15 reps bent over barbell rows

3. 3 sets, 15 reps front raises with dumbbells (each arm)

4. 4 sets, 15 reps incline side raises (each arm)

5. 4 sets, 15 reps close grip front lat pulldown (cable)

6. 4 sets, 15 reps straight arm pulldowns (cable)

7. 4 sets, 15 reps kettle ball front raise with sumo squats (get a little butt workout while you're at it)

8. 3 sets, 20 reps hyperextensions

9. 4 sets, 12 reps deadlifts

10. 4 sets, 15 reps stiff leg good mornings (barbell)

Remember- lighter weights + higher reps = TONE

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Happy Monay Fit Fam!!

Ab Burn

Yes, abs are made in the kitchen, but you can't skip core work outs because you have a killer clean meal plan. I like to do a lot of extension and core focused ab routines. Here's mine from a few days ago.

1. 15-30 min cardio

2. 1 minute plank

3. 10 hanging leg lifts

4. 20 incline sit ups

5. 20 incline rotation sit ups

6. 20 incline oblique crunches (each side)

7. 1 minute side plank (each side)

8. 20 v-sit leg lifts (on bench)

9. 20 standing oblique crunches (with plate)

10. 20 rope pull down (rope attachment to cable)

Repeat steps 2-10, 3x

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SAY "NO" TO HIBERNATING

Just because the temperature is dropping into the single digits or below, doesn't give you an excuse to skip the gym. I know Chicago, it's freezing. But, get off your butt and put that hot cocoa down. This is the time of year where i have to push myself extra hard. All I want to do is stay in bed and only get up to eat, but I make myself get up and work for what I really want.
Your body naturally wants to stay in and pack on an extra layer to get through the winter, but you will just find yourself farther and farther from your goal. And think about how hard it will be to get back on track when you decide to renew your New Year's Resolution of getting into shape. STOP making it a resolution, and strive to make a long lasting change in your life. Stick with your progress and training. Trust me, it will be worth while.
It is definitely important to get enough sleep, but don't "over sleep" because you will just find yourself groggy all day, unmotivated, and even sleepier. Here are some tips to help you fight the winter workout block.

TIPS

1. Try at home workouts (you get to stay in the comfort of your own home)
2. Hot yoga (you can stay nice and warm while melting off some winter weight)
3. Morning work outs (rise and shine and get it out of the way)
4. Cardio blast (working up a sweat will make the cold less dreadful and will be refreshing after a hardcore cardio session)
5. Stick with your meal plan (don't give into the holiday sweets and treats, you'll regret it)
6. Play in the snow (shovel, build a snowman, have a snowball fight, go sledding or snowboarding; this way you stay active in the cold weather)
7. Stay positive & strong (if you think it, you'll believe it)

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Shoulder & Tricep Tone

This is my routine from last night. Hope this helps :) feel free to contact with any quetions. 

1. 4 sets skull crushers with ez bar (15 reps)

2. 4 sets front raises with dumbbell (20 reps)

3. 3 sets side raises with dumbell (20 reps)

4. 4 sets kettle ball raises with sumo squats (15 reps)

5. 4 sets v-bar tricep pulldown (20 reps)

6. 3 sets leaning side raises woth dumbbell (20 reps)

7. 4 sets standing shoulder press (15 reps)

8. 4 sets shoulder flyes (15 reps)

9. 3 sets tricep dips (15 reps)

10. 1 minute plank

Use lighter weights because these are higher reps. Do a few ab workouts in between sets so you don't just stand around. COMMENT, E-MAIL, SHARE & FOLLOW

Bicep Pump

How To: Hammer Cable Curl with Rope Attachment

1. Lower cable to the lowest pin
2. Adjust to proper weight
3. Grab rope with each hand
4. Stand shoulder width apart
5. Bend knees slightly, keep back straight, & chest up
6. Start with arms lowered and elbows kept at the side
7. Curl up keeping elbows at your sides
8. When you go up pull up and out, BUT keep ELBOWS IN! (shown in the video)
9. Squeeze biceps
10. Return to start & repeat (4 sets of 12 reps)

This is one of my favorite bicep workouts. Happy Friday Fit Fam!
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LEG DAY BURN

Want that leg day burn? Do this routine that I used today, and you will definitely feel it. I didn't put in weights because it really depends on the person of how much you should be lifting. If you don't know how to use the machines put in something else. Better safe than sorry.

1. 5 minute cardio warm up
2. 4 sets squat press
3. 3 sets push back machine
4. 4 sets alternating stationary lunges & squats with barbell (1 lunge each leg, squat, repeat)
5. 4 sets incline squat
6. drop set leg extensions starting from 40
7. 3 sets lying hamstring machine
8. 4 sets incline oblique crunches (15 each side)
9. 3 sets decline squat machine
10. 3 sets incline sit ups
11. 3 sets deadlifts
12. STRETCH

hope you all had an awesome weekend =)

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Cheat Meals

I say it's okay. Why? Because one meal won't make you gain 5 lbs. if you eat clean and exercise, having a cheat meal once in a while won't kill your progress. Things to remember:

1. Just one meal

2. If your full, STOP

3. Drink a glass of water before

4. If it's during the day, cardio at night

5. If it's dinner, cardio in the morning

6. It will help you from binge cheating (eating bad multiple times/days in a row)

7. Subsides the cravings

8. Keep portions small if you want various things

9. Don't eat after 7 PM

10. No one is perfect

Let's be real fit fam, eating clean can be tough and sometimes hurts your motivation. A little cheat meal here and there can keep you on track without constantly craving that bacon double cheeseburger with fries. Hope you all have a Happy Thanksgiving :)

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How to stay motivated

Are you finding yourself getting "bored" or unmotivated to work out? Here are my simple fixes:

1. Pumped Up Tunes put together a few playlists that will get you in that "pumped" mood. You can also uso pandora or find a podcast. I use the Shredz workout podcast which has some good energetic mixes and lasts me throughout my whole workout. 

2. Change It Up don't keep doing the same routine over and over again. You'll eventually start to dread doing it. I'll try to post some fun variations in my next few blogs posts.

3. Partner Up I know that if i have a friend or my boyfriend workout with me, i'm more motivated to do it. Plus it can be fun to have company. Makes the time go by faster as well. It could motivate you to try even harder.

4. Muscle Groups workout a different muscle group each day. Doing cardio everyday or working out the same areas with the same routine can be very boring after a while. Plus this helps me want to get to the gym more during the week for a complete body workout.

5. Don't Over Do It If you are trying to work out every day, stop. You are going to over exhaust your body. Choose 1-2 rest days. Your muscles need to recover, and straining your body isn't going to do you any good. Plus it won't feel like a chore, and you might want to go even more after missing a day or two.

6. Classes fun classes like yoga, pilates, zumba... Etc. will help change up your routine. It can be a "fun" workout day. Trying something different is never a bad thing. Worth a try.

7. Workout DVDs im not saying that you will get amazing result like the infomercials, but if you don't feel like goong to the gym, just pop in a disc and get moving. Nothing wrong with breaking a sweat in the living room.

Hope this helps fit fam. Happy Monday :)

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Let's Talk Turkey

One of the hardest holidays to eat clean for me is definitely Thanksgiving. From the pies to the stuffing, to the mashed potatoes and gravy... my mouth waters thinking about it. So what do you do?

You have two options:

1. Really watch your portions
• Small portions of carbs and sweets won't hurt you, but really think about that second or third serving you want to eat. It's not worth it.
• If you have a calorie intake tracker or an app, USE IT! You will be more conscious of what you are eating.
• If you are full, put down your fork and stop eating. Take the plate away as well. If food is sitting in front of you, chances are you are going to keep picking at it.
• Try to cut yourself off at 7:00 or 8:00. You want to allow your body to digest your food properly.
• water, water, water. I know festivities mean celebrating, but lay off the alcohol. (unnecessary calories aren't worth it)
2. Eat Clean
• Turkey isn't bad for you. As long as you don't smother it in gravy. Get a good portion of turkey with some veggies.
• Drink a glass of water before you eat. (I like to put lemon in mine) You will feel full a little quicker and that way you won't over eat.
• While everyone is having their slice of pumpkin pie. Go to your pantry and get a spoonful of almond butter.

I know it will be very hard to contain yourself, but you can do it! Plus, you won't feel the guilt that comes from cheating on your diet and you won't feel sleepy and groggy like everyone else in your family. Don't be discouraged. Stay consistent and focused on your goal fit fam =)
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Cup of Tea

Tip Of The Day: Drink a cup of green tea everyday

Why?

1. Increases Metabolism (Polyphenol in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories)

2. Helps improve good cholesterol to bad cholesterol.

3. Thought to help reduce high blood pressure.

4. Makes you feel good (Theanine, which is a relaxing amino acid found in tea leaves)

5. Good for you teeth and throat (Studies show that “catechin," the antioxidebt found in tea can destroy bacteria and viruses that cause throat infections and dental conditions.

6. Great Skin (apparenty helps with wrinkles and signs of aging. Human studies have demonstrated that green tea applied topically can reduce sun damage)

7. Diabetes (Helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage)

8. Heart Disease (Scientists think, green tea works on the lining of blood vessels, keeping them relaxed and better able to withstand changes in blood pressure. It can also shield against the formation of clots)

I think that information is enough to want to drink some tea every morning. Just think about what you put in your body. I like to be a nerd and research this type of stuff. It's amazing what benefits you can find in the food you eat. Have an awesome Tuesday Fit Fam! COMMENT, E-MAIL, SHARE & FOLLOW

I got this awesome info. From lifehack.org written by Ciara Conlon check it out to read some more fun facts.

Baby Got Back

Instructions:

• feet should be shoulder width apart
• knees bent
• lean forward, back straight
• pull straight back and squeeze
• hands on the closer grip (under hand or over hand)

*i switch off between over hand and under hand and do 4 sets each of 12 reps with a 60 lb. ez bar

hope this helps! COMMENT, E-MAIL, SHARE & FOLLOW

Cardio Change Up

I like to change up my routines so I don't get bored. And in between lifting sets, I don't like to just sit there and stare at the tv. Ready to get your heart pumping?!

30 seconds high knees
1 minute step up kickback with 15 lb weight
30 second split jump
(Repeat rotation depends on how many sets you do)

Other options:
30 seconds squat jumps
30 seconds butt kickers
30 seconds lunges
30 seconds mountain climbers
30 seconds burpees
30 seconds plyo variation

Hope you are all have a good week! Happy Humpday Fit Fam =)
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TOTD: never underestimate yourself

One challenge that I struggled with was my self confidence. Because I was stuck in self doubt, I was so hard on myself that accomplishing my goals seemed impossible. But i learned that you can't be so negative about your body and imperfections. No one and nothing is perfect. There is always room for improvement. You have to just keep your head up and take defeat as motivation to push yourself even more. Like Thomas the train says, "I think i can, I think I can" you need to do the same. Because if you keep putting yourself down, you won't have the drive to keep going. I never thought I would achieve the things I have in the past year, but when I think about it, it's because i never put myself down to the point where I wanted to throw in the towel and quit. Believe in yourself Fit Fam. You are capable of more than you know :)

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Veggie Prep

When I am meal prepping for the week, i try to make things simple but keep it tasty with variety. I like to sautee my veggies because it is quick and delicious. (I didn't have any red peppers today, but it was still good.)

What you will need:

-onion (diced)

-broccoli

-mushroom

-red peppers (diced and washed)

-1 tbsp. minced garlic

-1 tbsp. extra virgin olive oil

Directions:

1. In a medium pan, sautee onions with garlic and olive oil on low heat until golden.

2. Add broccoli, mushrooms, and peppers

3. After a few minutes, stir and turn heat up to medium.

4. Continue cooking for about t minutes or until they are to your liking. 

5. Enjoy :)

I know it seems too simple to taste that great, but trust me, I never add anything besides what was listed above. It makes eating veggies more enjoyable for me especially since it doesnt taste so bland. Comment, share, e-mail and follow!!

Ab & Cardio Duo

Here is one of my quick ab and cardio workouts if i dont have enough time at the gyn before work. Do this as a circuit (so do everything once 3-4 times except the elliptical just once) Abs don't magically happen over night. The most important thing to remember is that "Abs are made in the kitchen" so what you eat is a key element to getting a nice tight tummy. Building up your core takes time, but keep at it. Doing a minute plank every morning can really make a difference.

- Elliptical 10 minutes (incline 10, resistance 8) pace yourself!

-12 hanging leg lifts

-20 heel touchers

-20 toe touchers

-30 second high knees

-20 oblique crunches

-20 regular crunches

-30 second mountain climbers

-20 hip ups

-1 minute plank

-30 second squat jumps

-20 incline side crunches (both sides)

-20 v-sit twists (both sides)

-30 second plyo variation

-REPEAT :)

-don't forget to stretch

Hope this helps Fit Fam! Happy Flex Friday!! E-mail, comment, share & follow. I appreciate all the support I have gotten so far. Thank you, and have an awesome weekend :)

CHEST

CHEST. Now, this is probably one of my most dreaded work out days, but that just means I have to push myself more and stay motivated by adding variety to my workouts. If I want to stay consistent, I have to push myself on my weak spots. Here is my work out from this morning Fit Fam.

• 5-10 minute cardio warm up (I did burpees, mountain climbers, high knees, & squat jumps)
• 12 reps bench press (15 lb. dumbbell each arm) 4 sets
• 12 reps dumbbell flyes (12 lb. each arm) 4 sets
• 12 reps front raise pullovers (10 lb. each arm) 4 sets
• 15 reps incline push ups (no weight) 4 sets
• 12 reps incline bench press (15 lb. each arm) 4 sets
• 12 reps incline dumbbell flyes (12 lb. each arm) 4 sets
• 12 reps push ups (bosu ball) 4 sets
• 12 straight arm dumbbell pullovers (15-20 lbs.) 4 sets
• 12 crossovers (resistance bands) 4 sets
• 12 iron cross (resistance bands) 4 sets [I had a chin up machine that i attached my bands to)

All of this was done at home since I couldn't make it to the gym. If you don't have resistance bands at home or at your gym just replace it with the machine version and adjust to proper weight. COMMENT, E-MAIL, SHARE & FOLLOW. happy humpday fit fam =)

Breakfast BOOST

Breakfast is the most important meal of the day to kick start your morning. Here is my breakfast from this morning that incorporated 5 metabolism boosting foods in just one meal.

• 6 egg whites with onions and jalapeños
• 1 cup of oatmeal with cinnamon
• 1 sliced banana
• 1/4 cup of blueberries
• 1 sliced apple
• 1/4 cup sliced strawberries
• 1 cup green tea

you can adjust serving sizes, but this amount helps me get through the morning without feeling groggy or starved. When i don't have time in the morning, I make sure that the night before i prep everything so that it only takes minutes for me to make breakfast and fly out the door for work. Hope this helps fit fam! If you have any questions or suggestions, COMMENT, E-MAIL, SHARE & FOLLOW. Happy Tuesday! =)

*bold = metabolism boosting food

NO EXCUSES

Are you making the excuse that you don't have the TIME to go to the gym? Stay motivated fit fam. If you don't want to suit up and go to the gym, you have no excuse. Here are a list of exercises that you can do at home while watching tv or cooking dinner and require no weights.

• ABS
• crunches
• planks
• v-sits
• leg lifts
• sit ups
• ab rollout (with towel or shirt)
• toe touchers
• cross body crunch
• scissor kicks
• leg pull ins
• GLUTES
• donkey kicks
• squats
• lunges
• butt lifts
• standing leg lifts
• single leg glute bridges
• CHEST
• push ups
• ARMS
• tricep dips
• BACK
• supermans
• CARDIO FIX
• split lunges
• squat jumps
• jumping jacks
• high knees
• butt kickers
• plyo variations
• mountain climbers
• burpees
• stairs (if you have them)

Don't forget to STRETCH!!! If you want any specific stretch suggestions or explanations on any of these exercises just comment, e-mail, share and follow.

BOOTY BOOSTER ROUTINE

• 5-10 minute cardio warm up
• 15 reps [glute] push back leg extensions (70 lbs. on machine) 4 sets
• 20 squat jumps (no weights) 4 sets
• 12 reps leg press (2 plates) 4 sets
• 20 calf raises (2 plates on leg press) 4 sets)
• 20 dumbbell lunges (10 lbs. each arm) 4 sets
• 12 incline squats (1 plate on machine) 4 sets
• 20 split lunge jumps (no weight) 4 sets
• 8 deadlifts (1 plate) 4 sets
• 15 sumo squats (25 lb. plate) 4 sets
• 12 split squats with dumbbells (10 lbs. each arm) 4 sets 
• 12 leg extensions (drop set on machine) 4 sets
• 12 lying leg curls (weight depends on machine) 4 sets
• STRETCH!

I did a little more intense of a workout today, so if you feel it is too much, don't force yourself. You don't want to get hurt. Any questions? Comment, e-mail, share & follow.

Sweet Treat

NO BAKE BITES 
(i took the recipe from gimmesomeoven.com but i made a few adjustments to the recipe)

INGREDIENTS:

• 1 cup (dry) oatmeal
• 2/3 cup toasted coconut flakes
• 1/2 cup wheat germ
• 1/2 cacao nibs
• 1/3 cup honey
• 1/2 cup almond butter
• 1 tsp. pure vanilla extract

DIRECTIONS:

1. Stir all ingredients together until thoroughly mixed.
2. Cover and refrigerate for 30 minutes
3. Roll into balls (size doesn't matter)
4. Enjoy =)

Keep them in an airtight container in the refrigerator for up to 1 week. This should make up to 25, but again, that just depends on the size you make them. Any questions? Comment, E-mail, Share & Follow.

TRICK OR TREAT

Happy Halloween Fit Fam! I know it is super tempting to eat a bucket of candy or go out and drink in your costumes, but remember how important your goal is to you! You could be that much closer. A milky way or a beer only lasts you so long. If you want the results, you have to work for it. If you have a sweet tooth like me, i suggest you cut up some fruit and pre package them in containers for when you are craving all that candy you didn't get rid of for trick or treaters. If I crave something rich like chocolate or cookies, I whip out my Arctic Zero ice cream. 1 scoop mint chocolate chip, 1 scoop vanilla maple. YUMMM! You can even add some fruit to it or if it is just vanilla maple, i like to sprinkle some cinnamon on top.

If that doesn't satisfy you, check back tomorrow for some sweet recipes that aren't packed with sugar, fat and sodium.  Hope you all are enjoying your festivities!

Comment, share, follow or e-mail :)

BIs & TRIs

Hey Fit Fam! Here is a nice bicep and tricep routine that i use. If your trying to tone your arms, I suggest using lighter weights and higher reps. (Make it burn ladies) Im trying to build a little muscle so my weights are slightly heavier with lower reps, but that's adjustable to whatever you prefer. Make sure that you squeeze your biceps and triceps each rep. Take nice slow reps and watch your form to get the most out of your work out. This took me about an hour and a half. If you're on a time crunch just do the most you can.

• 5-10 minute cardio warm up (today i did 5 minutes on the stairs & 5 minutes on the treadmill)
• 12 wide grip bicep curls with (30 lb bar as shown in video) 4 sets
• 15 skull crushers (20 lb bar) 4 sets
• 12 sitting hammer bicep curls (15 lb) 4 sets
• 20 bench dips (no weight) 4 sets
• 12 concentration curls (15 lbs) 4 sets
• 12 cable rope over head tricep extensions (20 lbs) 3 sets
• 12 over head cable curls (20 lbs) 3 sets
• 15 tricep push down (20 lbs v-bar) 4 sets
• 12 lowered cable bicep curls (20 lbs rope) 4 sets
• 12 tricep push down (20 lbs rope) 3 sets
• 12 machine preacher curls (30 lbs) 4 sets

Any questions? I would love to answer them. comment below, e-mail, share and follow. Thanks for all the support!

LEG DAY

I have been feeling a little under the weather lately, but it's leg day. And, I NEVER miss leg day. Sometimes you just have to really push yourself to keep going. i definitely had to keep reminding myself of how much it means to me that I reach my goals. Here is my routine from today

• 10 minute cardio warm up
• 12 reps squat press (2 plates) 4 sets
• 20 reps calf raises on squat press (2 plates) 4 sets
• 8 reps deadlift (1 plate) 4 sets
• 20 sumo squats (25 lb plate) 4 sets
• 20 lunges (10 lb plate each arm)
• 12 incline squats (1 plate) 4 sets
• 20 squat jumps (no weight)
• 12 quad machine (40 lbs) drop set
• 12 lying hamstring machine (40 lbs) 4 sets
• 20 lunges (10 lb plate each arm)
• STRETCH

any questions? comment or e-mail me. Happy Sunday Fit Fam!

Alternatives

WHAT TO EAT WHEN YOU WANT TO EAT THE "BAD STUFF"

I know it's tempting, but if you are really trying to eat clean i suggest these simple alternatives. It really makes a difference and it can keep your recipes healthy and tasteful.

• If you want to eat candy
• Fruit (grapefruit, apple, bananas, blueberries, pineapples, strawberries, raspberries...etc)
• Banana chips (unsweetened)
• bake with Dark Chocolate Cocoa Powder and Enjoy Life chocolate chips
• If you want to eat bread
• Ezekial Bread
• Rice Cakes (fat free, salt free, gluten free)
• If you want to eat ice cream
• Arctic Zero ice cream [they have a nice selection of flavors, and guess what?! only 150 calories per pint. Also fat free, gluten free, and lactose intolerant friendly]
• If you want to eat peanut butter
• PB2 [85% less fat calories, no additives, gluten free]
• Almond Butter (unsalted & organic) [sodium free]
• If you want to eat bacon
• Turkey Bacon [50% less fat, lower sodium]
• If you want to eat sausage
• Turkey Sausage [less fat]
• If you want to eat rice
• Quinoa
• Brown Rice
• Veggies (it's always a good idea to switch out carbs for vegetables, especially a night)
• If you want to eat beef burgers, steak, pork
• Fish
• Turkey meat (deli meat)
• Chicken (breast) 
• Turkey (ground and lean; use for turkey burgers, stuffed peppers, etc.) 
• If you want to eat fries, hashbrowns, mashed potatoes
• Sweet Potato [you can mash them, bake them, or slice to make fries]
• If you want to eat cereal
• Special K
• Oatmeal [add cinnamon and/or fruit so it doesn't taste bland] 
• Granola
• If you want to drink pop, sugary juices, or coffee
• Sparkling ICE [zero calories, contains vitamins, antioxidants, green tea extract and carbonated for that "pop" feel]
• Green Tea [helps metabolism]
• Silk Almond Milk (unsweetened) [lactose free, gluten free, soy free, and 50% more calcium than dairy milk]
• Water [always the best option & add a slice of lemon for flavor]
• Coffee (almond milk, stevia or honey)
• Instead of cheese & butter
• Molly McButter sprinkles (cheese or butter) [only 5 calories per serving]
• I can't believe it's not butter [gluten free, zero calories per serving, zero fat per serving]
• cook with
• Coconut Oil
• Pam [zero calories, sodium free, sugar free, fat free]
• Extra Virgin Olive Oil
• Instead of flour
• Almond Flour
• Instead of salt, salty spices & flavorings
• Mrs. Dash Seasonings [wide variety, sodium free]
• Lemon
• Lime
• Garlic
• Onions

These are most of the alternatives I can think of. I will be posting recipes that I have actually cooked using all the alternatives I suggested above.Comment or e-mail if you have any other alternatives you have questions about. Hope you're having a great weekend Fit Fam!!!

Get Those SHOULDER Boulders

SHOULDER BOULDER WORKOUT

warm up:

• 5-10 minutes cardio
• 15 front dumbbell or cable raise (5 or 10 lb weight) 4 reps each side
• 15 side lateral raise (5 or 10 lb weight) 4 reps each side
• 15 external rotations (5 or 10 lb weight) 4 reps each side

do work:

• 15 cable shoulder press (weight varies) 4 reps
• 15 barbell rear delt row (weight varies) 4 reps
• 15 seated lateral raise (with dumbbell) 4 reps
• 15 dumbbell shoulder press (weight varies) 4 reps
• 15 reverse machine flyes (weight varies) 4 reps
• 15 reps standing palm in dumbell press "fist pump" (weight varies) 4 reps each side
• 15 upright barbell rows (weight varies) 4 reps
• STRETCH!!!

Form is very important, so make sure you aren't lifting a weight that inhibits proper form. You will get more out of the workouts if they are properly done, so don't try and show off how much you can lift. You could hurt yourself and possibly not make the progress you want to see. Happy Friday Fit Fam!

Supplements

It's really important to take your supplements Fit Fam! Here are some things i take on a daily basis to stay healthy:

-fish oil (3x a day)

-omega (1x)

-vitamin C (1x)

-calcium (2x)

You can also take a multivitamin, it is definitely personal preference. Just remember how important it is to take them. I have definitely seen a difference since i have been taking them and I have a really weak immune system. Knock on wood, I haven't gotten sick since last year. yay!! Comment or e-mail for any questions.

ABS

I felt like changing up my usual routine today and make use of some gym equipment. Here are the instructions for my ab workout from the video above.

• plank on bosu ball
• elbows in, shoulder width apart
• core tight
• back straight
• put one knee down
• place other foot on scooter (can also use paper plate or sweater)
• extend leg
• slide out to the side slightly
• bring knee towards side
• slide back into start position
• repeat 20 times on each side for 4 sets

song: "Hot Like Sauce" by Pretty Lights

*i posted the easier version, if you want more of a challenge, flip bosu ball upside down or try with other leg straight

Finding Motivation

I thought I would write about this topic because some people ask me how I am motivated to go to the gym 5-6 times a week. Truth is, I'm not always motivated. Sometimes I just have to re-evaluate my goals and think about how important it is to me to achieve it. On days that I feel like just going home and sitting on my couch after a long day of work, I don't give myself an option and just drive to the gym. Once I get inside and start working out, I instantly push myself. I also try to remember that, "You will never regret a work out, but you will regret not working out." Trust me Fit Fam, it just takes a little bit of self discipline and I promise it will be worth it. If the problem is that you don't think you are achieving your goals in the time that you want, maybe you should break down those goals and take it little by little. You might be overwhelming yourself and expecting too much. Keep it simple and realistic.

Leg Day

Leg day is my absolute favorite day of the week. It's challenging and c'mon ladies, who doesn't want a nice butt and toned legs?! Here is one of my work out routines to try out:

-5 minute warm up on stair master or elliptical
-12 reps squat press machine (2 plates) 3 sets
-20 calf raises on squat press machine (2 plates) 3 sets
-20 squat jumps (do in between squat press)
-8 deadlifts (1 plate) 3 sets
-8 squats (25 lb plate on each side) 3 sets
-20 lunges (do in between squats or deadlifts)
-12 reps hamstring machine (40 lbs) 3 sets
-12 reps quad machine (do a dropset starting at 40 lbs)
-30 seconds side lunge squats off bosu ball (hold 15 lb. weight) 3 sets
-12 reps elevated butt lift (hold 10 lb. plate as shown in video) 3 sets each leg

and most importantly don't forget to STRETCH!
any questions? comment below or shoot me an e-mail.
hope you had an amazing weekend fit fam.

My healthy & delicious Dinner

TURKEY BACON WRAPPED CHICKEN

-turkey bacon (10 pc.)

-chicken breast tenderloin (10 pc.)

-olive oil (5 tblsp.)

-mrs. dash garlic & herb

-lemon (1-2 slices)

-toothpicks (10)

Set oven for 450, marinate chicken in olive oil and season. Wrap chicken in turkey bacon and hold in place with a toothpick. Cook in the oven for 45 minutes. Make sure to check on it every 15 minutes and turn if necessary. Add lemon in the last 15 minutes.

MASHED SWEET POTATO

-two sweet potatos

-i can't believe it's not butter

-molly mcbutter sprinkles

-cinnamon

Boil a small pot of water. Shave and slice potatoes. Place in water for about 8-10 min. (or until soft) drain the water and mash the potatoes. Place them in an oven safe dish and add the toppings to your liking. Put in the oven for about 8 minutes. 

*you can add a tsp of brown sugar, but since im trying to eat clean i added no salt or sugar to any of my recipes.

I didn't give instructions on the broccoli because it's pretty plain and simple, k just steamed it and added a little lemon. This is one of my boyfriend's favorites. Hope you all like it as well. This should serve 3-4 people, but since me and the boyfriend eat a lot, it just served us two. If you have any questions just comment or shoot me an e-mail :) Bon Appétit Fit Fam!

Post Work Out

A co-worker had given me an idea for my blog today
"WHAT SHOULD I EAT AFTER WORKING OUT?"
You should defintely put something in your system after a good work out. Your body needs to recover so don't starve! You defintely need to stay hydrated so drink plenty of water. I like to keep it light as well. You don't want to put anything heavy abd greasy in your system. Here are a couple of suggestions:

• Fruit
• Smoothie (not too sugary)
• Protein shake (i love mine with almond milk)
• Protein bar (watch the sugar content)
• Almonds
• 4-6 oz. of lean meat
• Sweet potato
• Veggies

What NOT to eat:

• Fast food
• Pasta 
• White rice
• Candy
• Ice cream
• Chips
• Bread

*try staying away from a lot of cheese and carbs, that's something you would wanna eat before your work out.

Hope this helped fit fam! I am always open to questions and suggestions. Just comment below or shoot me an e-mail. Hope all of you are having an awesome Friday!!

Breakfast Is Important

TIP: NEVER SKIP BREAKFAST

It's really important to eat in the morning & WATCH WHAT YOU EAT. Don't make excuses like, "I don't have time." You always have time to grab a banana or pour a cup of cereal to go. Don't opt for the drive thru at McDonald's or Dunkin Donuts; You'll regret it later. Breakfast is so important to me because it kick starts my day. And no one likes going to work or school on an empty stomach. I know it puts me in a bad mood. Try and wake up 15 minutes earlier to get breakfast into your routine.

Things to eat in the morning:

• egg whites (sometimes i add veggies)
• cereal (i prefer special k w/ almond milk)
• fruit (grapefruit, banana, strawberries, apple...etc)
• oatmeal (with cinnamon & stevia
• toast (ezekial bread is my favorite)
• turkey sausage or turkey bacon

Target: Back & Core

WORKOUT OF THE DAY

HOW TO:

• plank over weight (10-20 lbs)
• make sure arms are straight
• feet are a little more than shoulder width apart
• core is engaged
• keep back straight (no butt ups or arches)
• alternate lifting the weight on each side
• elbows in
• upper arm should be parallel to the floor
• 15 reps on each side
• rest for 30 seconds and repeat (4 times)

any questions? comment below or feel free to e-mail me

Tip For The Day

ONE GOAL AT A TIME

It is very important to pace yourself and be consistent. I always try to focus on one goal so I do not overwhelm myself and have unrealistic expectations. My recent goal that I have accomplished was getting two plates on leg & squat press (12 reps) I would love to hear all of your goals and answer all your questions, so comment below.

REMEMBER FIT FAM:

"8 hours of SLEEP each night, 8 cups of WATER each day, 3 MEALS every day, 3 SNACKS every day, 3 WORKOUTS a week (at least), and 1 GOAL AT A TIME."

Hello all my fitness lovers

Alle's Fat Burner Routine

• 10 minute warm up on stair master (10 regular steps, 10 steps lunge and kick back)
• 30 crunches (with 10 lb. plate)
• 20 v-ups (with ball)
• 20 incline side crunches (on each side with 25 lb. plate)
• side to side lunge jumps (30 seconds off bosu ball with 10 lb. weight)
• 40 "apple pickers" (with 10 lb. plate)
• 20 hanging leg lifts
• 40 mountain climbers

repeat this 4 times except the warm up cardio and rest in between. Please feel free to ask any questions about my routines. I'll try the best i can to help.