Loaded Sweet Potatoes

Want to eat bad, but dont want a set back in your meal plan? Try fitting this in. Im going to be upping my calories soon so having this makes a difference especially since it fits my macros perfectly. BON APPÉTIT!

(Can serve 2, divide nutritional in half)

Ingredients:

1 sweet potato (4oz)

3 turkey bacon slices (chopped)

1/2 cup fat free mozzarella cheese

2 tbsp fat free sour cream

Boil sweet potato until soft. Cut into skin sliced. Add cheese and turkey bacon. Bake in the oven for 15-20 min on 425 degrees. Top with sour cream and eat!

Nutritional:

380 cal

30g protein

48g carbs

7.5g fat

15g sugar

7g fiber

1077mg sodium

(Dont be afraid of sodium. It just retains water, so you may feel bloated for a little but nothing permanent)

Almond Coconut Cacao Bark

Looking for a fast and simple sweettooth fix? Well here it is ladies and gents. And you don't have to feel guilty for eating it.

Everything You Need:

1/2 cup unsweetened shredded coconut

1/4 cup sugar free low cal maple syrup (i use walden farms or log cabin)

1/3 packet cacao nibs or 60% cacao

1/3 cup sliced raw almonds

1 tsp sea salt

Medium size pan

Wax paper

How To:

1. Line your pan with wax paper

2. Melt cacao (or chocolate of choice)

3. Put coconut shreds as the base

4. Add almonds (even layer)

5. Add syrup (even thin layer)

6. Add melted cacao (even layer)

7. Sprinkle salt throughout top

8. Place in the freezer for 2-3 hours

9. Cut into pieces & Enjoy

Does It Fit Your Macros:

(Can serve 10 ppl. 2 per person)

Calories 84 (2)

Protein 1.4 g

Carbs 6.7 g

Sugars 4.1 g

Sodium 15.8 mg

Fiber 1.4 g

Fat 6.6 g

Potassium 36.2 mg

Cholesterol 0 mg

2-in-1 Workout

Weighted Sumo Squats

           WEIGHTED SUMO SQUATS

Legs should be wider than shoulder width, toes outward, chest up, and holding the weight of choice in between your legs with both hands. Start (just like picture above) making sure to squeeze your butt and legs. Slowly squat down keeping your chest and head up until the bottom of the weight taps the floor. Then slowly go up making sure to squeeze! (That's the most important part) If you aren't getting enough control, use a lighter weight because form

Is most important. 12-15 reps, 3-5 sets

I love this exercise because I feel like it hits almost all the leg muscles that I want to build. And most importantly ladies, it boosts the glutes. ENJOY! And don't forget to SHARE!

Chocolate & PB protein pancakes

Eating clean doesn't have to be so bland, fitfam. Try this one out to start your day with protein packed deliciousness. ENJOY!

RECIPE:

1 scoop Met-Rx pancake mix

1 scoop chocolate whey protein

1 tblsp. PB2

1/3 cup wheat germ

1/3 cup oats

2/3 cup unsweetened almond milk

2 tblsp low fat peanut butter (topping optional)

15 dark chocolate chips (topping optional)

Nutritional Facts: (toppings included)

Stretching

there are so many ways to stretch. Why is it important? Well, you dont want to pull anything right? It also helps with flexibility and range of motion when you workout. Try and do a stretch for at least 20-30 seconds each. Here are a few stretches to try.

QUADS: stand up and pull one leg behind towards your butt. 

HAMSTRINGS: sit on the floor with one leg out and one leg bent. Reach toward the straight leg and repeat on the other leg

CALVES: sit with legs together and grab your toes or stand with one leg bent while the other leg is straight and slightly forward then grab your toes

WRISTS: bring your arm out in front of you with your palm out and fingers pointing down then pull back lightly with your other hand 

ABS: "seal stretch" lay on your stomach, bring arms just above hips and push up with your arms by your side

ARMS: (triceps) bring arm up so that your elbow is toward the ceiling and your hand is pointing down behind your back and lightly pull with your other hand [hand up] behind your back then switch (shoulder) place your arm horizontally across your chest and place your other arm perpendicular, like a cross, and lightly pull/press until you feel it

SIDES: sit on the floor with one leg bent or both straight like your in middle splits and sit straight up, then slowly lean toward one side with your opposing arm over it to keep torso straight and upright

CHEST: stand next to a pole or have something stable to grab or place your hand against with pressure. Put arm on pole, stand straight up and slowly move torso away from the arm that is placed on the pole

Happy Monday FitFam!

Vanilla Cinnamon Protein Pancakes

Want to change up breakfast with a delicious dose of protein?! Fitfam, cinnamon vanilla protein pancakes made by yours truly. And you thought eating clean was boring :p

Recipe:

2 scoops Met-Rx protein pancake mix

1 scoop vanilla ice cream whey protein

4 tblsp. cinnamon

1/2 cup oats

1/4 cup wheat germ

2/3 cup unsweetened almond milk

Nutritional Facts:

1 serving: 5 pancakes

314 calories

21.3g protein

40g carbs

10g sugar

8g fat

7g fiber

432mg sodium

182mg potassium

Dont forget to share! And feel free to contact me :)

TRICEP BURNER

Hey Fitfam! Try putting this tricep burning exercise in your arm workout. It really helps to sculpt that outer muscle. Ladies you'll love this one especially if its a trouble area for you. Ill post a how to video on it tomorrow. PROMISE!

Dont forget to share!! And feel free to ask any questions or contact me :)

Why So Much Water?

Im gonna lay it out really simple and clear.  YOU NEED WATER! If you're trying to stay in shape, being hydrated it essential.

Here are some reasons:

1. Natural Detox (flushes out all the junk)

2. Regulates Body Temperature (good for when you're trying to attack a workout)

3. Helps with Metabolism 

4. Energy Booster (better workout)

5. Helps your organs take in nutrients more efficiently

6. Protects & Hydrates Joints

7. Suppress Hunger (you might mistake hunger for thirst so drink a glass before you eat!)

What Happens If You Don't Drink Enough:

1. You Get Tired Faster

2. Migraines/Headaches

3. Constipation

4. Muscle Cramps

5. Irregular Blood Pressure

6. Dry Skin

I dont know about you, but the benefits are too good to pass up and who wants to experience the side effects of dehydration? Not me. I didn't realize how important water intake was until i did a little more research. I was always getting headaches and cramps, and I would definitely feel groggy early on in the day. Make the change fit fam & HYDRATE! I like to drink at least a gallon a day, especially since I stay active.

Any questions? Feel free to contact & don't forget to share!

SHOULDER SUPER SET

A lot of people tend to over look shoulder workouts (sorry ladies but its mostly us) or don't work out the different areas in the shoulder and connecting. If you really know me you know my favorite thing to do is super set. It keeps my heart rate up and I dont like to take long rests in between. So here is my workout from last week that focuses on all areas.

WARM UP: 15 minutes treadmill (sprint 1 minute (6.4-6.8), walk 1 minute (3.5-3.8) : incline 2.5 

4 sets each, 15 reps each arm

1. front raises (cable)

2. lateral raises (cable or dumbells)

3. standing bent over delt rows (plate or dumbells)

3 sets each, 12 reps

1. sitting shoulder press

2. laying on side (medium incline) lateral raises

3. laying (on stomach, medium

incline) delt rows (palms up)

4 sets each, 15 reps

1. front raise (barbell, knuckles up, close grip)

2. decline side raise (dumbell in one arm standing with feet to a pole and hanging sideways with one arm)

3. bent over delt crossover pulls (cables)

3 sets each 8x8x8 switch grip super set on sitting delt machine (facing in, arms never extending farther than your back, creating a 90 degree angle with your body)

1. underhand

2. knuckles up

3. palms facing each other

Feel free to throw in some core workouts if you dont wanna super set a whole workout but want to keep moving.

Any questions? Feel free to comment or e-mail

Let's Talk About Prepping

Why is it so Important? What if I don't have time?
Well, it's important because you can literally plan out exactly what you are eating and keep track if you are doing a meal plan based on calorie intake or macros. It helps you control your portions as well.
And you always have time! I meal prep for the whole week and it takes 3 hours out of my day off…. That's not bad people. Plus you won't have to worry about cooking during the week which is always a plus after a long day of work.


Want some easy ideas?
Here are some of the things that I can prep pretty fast.

• Quinoa [in rice cooker]
• Brown Rice [in rice cooker]
• Steamed Veggies
• Salmon
• Tilapia
• Turkey Meatballs
• Turkey Burgers with Pineapple as a bun
• Chicken & Veggie kabobs
• Stir Fry

TIPS:

• Get a scale
• Freeze the second half of the week meals to conserve food
• Prep EVERYTHING, including snacks
• use my fitness pal app to keep track of intake (or food log)
• be consistent

Leg Day Intervals

Here are just a few of the workouts i like to do in between the squat rack and deadlifts. Remember to use lighter weights and higher reps. Trust me, your legs will burn. And do these slow & controlled to get the full benefit out of each work out.

1. FRONT SQUAT
Feet should be shoulder width apart and toes pointed forward. Hold barbell to chest touching your shoulders, squat slowly and get as low as you can without pushing your knee over your toes. Keep your chest as upward as possible, and come back up pushing through your heels. And most importantly, SQUEEZE those buns each rep (Keep your core nice and tight for control) Repeat 15 times at a comfortable weight

2. SIDE LEG RAISES (with cable)
Place foot in ankle strap, take one step to the side, adjust cable to 5-10lbs, raise leg to the side, keeping your chest up and back straight, and bend your stationary leg slightly for balance. Return to start and repeat 20 times

3. CURTSY LUNGES (cross lunges)
Start with your feet slightly wider than shoulder width. Barbell should be resting on your shoulders (use a towel if it starts to hurt) Bring one leg back as if you were doing a curtsy. Pop back up, pushing through you heels to engage your hamstrings, and squeeze. Do the same for the other side (Both sides are one rep) Repeat until fail

Complete Ab Workout

Repeat This Routine 3 Times

1. 12 hanging leg lifts (off pullup bar for more extension)

2. 20 incline sit ups

3. 10 incline sit up twists (each side)

4. 1 minute mountain climbers

5. 20 incline side crunches (each side)

6. 20 bottoms up (legs starting off bench)

7. 20 cable crunch (forward at desired weight)

8. 20 side cable crunch (each side at desired weight)

You'll definitely be sore after this workout, but remember to stretch!!

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Blast Those "Love Handles

What This Exercise Targets: "Love Handles", Core, & Glutes

How To:

1. Start in plank position
2. Bend one knee slightly, keeping back straight
3. Keep one leg straight and out on its starting side
4. Lift leg up and bring to the other side of the bent leg
5. Tap top and bring back to the other side
6. Repeat steps 1-5, Then switch legs

This is one of my new favorite moves. You can do this with leg weights or for more difficulty, you can try doing this exercise on a bench.

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Kettleball Shoulder & Butt Duo

HOW TO:
Left Video
1. Sumo squat position (toes pointed out slightly, legs a little farther apart than shoulder width, kettle ball held with both hands overhand position between legs)
2. Squat and swing kettle ball back between legs
3. Swing kettle ball upward,  slightly above your head, as you come up from the squat.
4. Remember to SQUEEZE your glute and shoulder muscles when you come up
5. Repeat (15 reps, 3 sets)

Right Video
1. Sumo squat position (kettle ball between legs, arms straight)
2. Squat keeping arms straight holding the kettle ball
3. Rise up from the squat and raise kettle ball making a "v" with your arms
4. SQUEEZE muscles
5. Repeat (15 reps, 4 sets)

COMMENT, SHARE, E-MAIL & FOLLOW
Happy Tuesday Fit Fam! I hope this video helped.