Monday, April 29, 2013

Chest Workout

Hiiiiii!! Today I worked out my chest ONLY, no triceps. I'm saving one day this week for just my arms. Gotta get them tight and toned! Post workout I had my protein shake and an hour after that I had an organic turkey burger (that I bought from the farmer's market) on gluten free bread with a little bit of ketchup and spinach. Mmmm so good. So please excuse the fluffy abs, they are post protein shake post lunch post half a gallon of water XD
For today's workout:
  • Warmup 3X
    • Pushups til failure
    • 1 min active rest - jumping jacks
  • Superset 4X10-12
    • Flat bench db press
    • Flat bench db flys
    • 1 min active rest - step ups (use your bench!)
  • Superset 4X10-12
    • Incline db press
    • Incline db flys
    • 1 min active rest - kick backs
  • Pec deck machine 4X10
    • 30 sec active rest - mountain climbers
  • Cable crossovers 4X10
    • 1 min active rest - high knees
  • 20 mins HIITs on elliptical
As you can see, it's very different from last week. I never do the same workout twice. Whenever I walk into the gym, it's always something new. It keeps my muscles guessing and keeps me from getting bored. 


Getting Motivated

Good morning! Having a case of the Mondays? Feeling unmotivated? I know, I've felt like that too. There are just some days that you don't feel like working out. Here are some tips to keep you on track..
  • Set realistic goals. It's important to set goals you are able to achieve. Not doing so will only leave you disappointed, discouraged, and right back where you started. Start off with small weekly goals, like "Drink a gallon of water a day" or "Do as many push ups I can." Stick to it and always create new ones.
  • Plan ahead. Plan your workouts and meals before hand. Therefore, when you get into the gym you don't waste anytime and you always have healthy meals on hand. Fail to plan, plan to fail.
  • Leave gym clothes in your car. I always do this. You never know when you can get an extra 30 mins to yourself. Don't make excuses, always be prepared.
  • Update your playlist. This is my personal favorite. Sometimes all you need is new music to keep you focused.
  • Bring a buddy. Having a workout buddy always makes going to the gym easier. It gives you a lot of motivation and they help push you further.
  • Take a class. This has also worked for me. Sometimes you need to switch it up and do something totally different. Try a full body conditioning or kickboxing class. They're fun!
  • Buy yourself something. Sometimes buying a new shirt or new sneakers helps you feel good. Retail therapy has always worked for me!
  • Change it up. Change your workouts, change the time you're going, or change where you're going. If you have a friend that goes to a different gym, see if they offer day passes. A change of scenery can be nice. I love my gym, but I try to do this like twice a month.
  • Swimsuit season. Um hellloooo its the end of April people! Summer is coming! I know you want to have a hot summer body! Get out there and do the damn thing! XD
I hope these help. Enjoy your workouts!


Sunday, April 28, 2013

I Love the Farmer's Market

Hi yall's! This is my food haul from the farmer's market. I know it's not much lol but what they had was limited (I'm guessing because most of the good stuff isn't in season yet). It's also a very small farmer's market with only like 7 tents. I got gluten free rugelach, organic turkey burgers, organic broccoli, and an organic apple. I really like farmer's markets because everything they sell is organic. I try to eat organic as much as I can. Unfortunately, the way I eat and the amount of food I eat each day does not allow me to eat all organic 100% of the time. It's just too expensive. So I try to buy my fruits and veggies organic most of the time. The farmer's markets guarantee fresh food. The meat they had was fed gluten free feed, hormone free, free range, etc. All for a decent price. They also have gluten free sweets which makes me a very happy girl! 

Now the thing with organic food is that they are the most naturally grown and harvested. Regular produce are sprayed with lots of pesticides that are no good for us to consume. A study was done with heads of lettuce and it showed that just one head of lettuce had traces of about 7 different pesticides. 7! Pesticides in combination can be 100x more toxic than consuming one compound. I bet you're thinking, "Yeah, but I always wash my produce before I eat it. Duh." Well, these pesticides are meant to withstand rain, so washing it does not remove it. Now you're thinking, "Yeah, but I cook it anyway. The heat should kill all of the harmful chemicals." Yes, you're right, but you are also killing all of the vitamins and minerals in the food as well. You're essentially removing all of it's nutritional value. So what's one to do? Eat organic!

1. Organic produce have far less pesticides. It's almost impossible to escape pesticides, unless grown in your own backyard. 

2. Organic produce is fresher. It just tastes better!

3. Organic meat are not fed hormones, antibiotics, or poor quality feed. Many of these things are linked to hormone related cancers, specifically breast cancer. (More on this at another time)

Eating organic food raw is your best bet. They contain natural enzymes that aid in digestion once chewed. Most of these enzymes (and then some) are destroyed when cooked.

So my advice is:

  • Eat organic when you can
  • Thoroughly wash produce before consumption, including peels
  • Eat it raw
  • Make sure half of your diet is fruits and veggies
  • Check out your local farmer's market!

Friday, April 26, 2013

Shoulder Workout

Hi! Okay so I missed yesterdays blog post workout. Yesterday I worked out shoulders! They look all swole up and I see some striation. And yest I felt like a pregnant lady so I had to make sure my abs were still there XD. Workout:

  • Superset 4X10-12
    • Cable upright row
    • Standing barbell press (behind neck)
    • 1 min active rest - jumping jacks
  • Superset 4X10-12
    • Seated db press
    • Seated lateral db press
    • 1 min active rest - mountain climbers
  • Shoulder press machine 4X10-12
    • 1 min active rest - running in place
  • Smith machine shrugs 4X10
    • 1 min active rest - jump squat
Skipped cardio yesterday. Today I worked out glutes and 15 mins HIITs on the stairmaster. I did a quick workout because I only had an hour, but got it done nonetheless and got a good burn. Happy Friday peeps!

Wednesday, April 24, 2013

Back and Bis Workout

Don't mind me adoring my biceps XD Today I did a back and bis routine. It went a little something like this:

  • Superset 4X10-12
    • Lat pull downs
    • Bent over bb row
    • 1 min active rest - jumping jacks
  • Superset 4X10-12
    • Seated cable row - going heavier each time
    • Bent over dumbell row
    • 1 min active rest - running in place
  • Stiff leg deadlift (heavy) 4X8-10
    • 1 min active rest - jump squats
  • Superset 4X10-12
    • Incline curls
    • One arm db preacher curls
    • 1 min active rest - mountain climbers
  • Bb curl 4X8-10
    • 1 min active rest - kb swings
  • Chinups 2 sets until failure
    • 30 sec rest
  • Leg raises 3X20

Just a few notes on the workout. I do the cardio exercise before I start the exercise and then do them in between sets, so I am doing it 4X. I also lift as heavy as I can. Towards the end of the bicep workout, I was lifting as heavy as I can but was doing fewer reps because I was tired. Don't change the weight, unless you want to do dropsets. Also the supersets are 2 exercises done one right after the other. I recovered with my usual BCAAs and protein shake. No cardio today. I only do HIITs cardio 3X a week. I don't wanna lose that muscle! 

Tuesday, April 23, 2013

Oatmeal Mugcake

Good morning! I whipped up my usual breakfast, an Oatmeal Mugcake! They are so delicious and nutritious. Today I made the blueberry version of it. Recipe:

  • 1/2 rolled oats (I use gluten free)
  • 1 tbsp coconut flour
  • 1/4 tsp baking powder
  • 1 tsp chia seeds (optional)
  • 1 egg white (3 tbsp liquid egg white)
  • 1 tbsp unsweetened apple sauce
  • 1 tbsp greek yogurt 
  • 1/4 tsp vanilla extract
  • ~5 tbsp unsweetened vanilla almond milk
  • a dash of agave (optional. You can add 1 tbsp of any sweetener you'd like)
  • blueberries (I use a handful)
  1. Grease the bowl or mug. I use coconut oil.
  2. Add in ingredients and mix together.
  3. Microwave for 2-3 mins, depending on your microwave. 
  4. Top with protein sauce.
Recipe for protein sauce:
  • 1-2 tbsp unsweetened vanilla almond milk
  • frozen blueberries
  • 1 scoop of vanilla whey protein (optional)
  1. Put 1 tbsp of the almond milk in blender. Then frozen blueberries. Then protein. Then a little more almond milk.
  2. Blend together adding more almond milk if necessary.

Voila! There you have it. Blueberry is just one variation, but you can really mix it up and get creative with it. You can use raspberries, which gives it that nice tart flavor. You can sub the applesauce with pumpkin and add cinnamon. It's whatever you like! I like to use berries because of their antioxidants, but anything can work.

As I said before, I eat oats almost everyday for breakfast. There are a lot of health benefits to oats. 

  1. Lowers Cholesterol - oats contain a fiber called beta-glucan which absorbs and eliminates cholesterol in your digestive track before it gets into your bloodstream. A bowl a day keeps the cholesterol away!
  2. Weight Loss - the soluble fiber mentioned above also has another benefit. It slows down digestion and makes you feel fuller longer. You are less likely to indulge in a late morning snack if you have a bowl of oatmeal in the morning. Also, they are more "complex" (compared to white bread or cereal), and their release of sugar is slower. They keep your blood sugar balanced, which largely determine your appetite.
  3. Nutritional Value - great source of fiber helps in digestion and prevents constipation. Also great source of vitamins and minerals (selenium, manganese, tryptophan, phosphorus, and thiamin). It's high in iron and a good source of low-fat protein. They contain antioxidants that prevent heart disease. They are rich in lignin, which decrease the risk of hormone related cancers.
And that is why I loveee oats. It's best to get raw oats - either steel cut or rolled oats. The whole oats are less processed and possess the nutrients in their natural form. Mugcakes are super simple, but if it seems too complicated throw them on the stovetop with some milk and in 5 mins they're done. Hope this helps!

Monday, April 22, 2013

Chest Monday

Hello! Today I worked out my chest and tris. My tris are probably my weak spot, so I'm really trying to hit them hard and work on sculpting them. My workout was:

  • Bench Press 4X10-12
    • I gradually increased weight, with the last set going heavy then removing 25% of the weight and going until failure
    • 30 sec rest
  • Incline Machine 4X10-12
    • Same as bench press
    • 30 sec active rest - high knees
  • Decline Bench Press 4X10
    • 30 sec active rest - jumping jacks
  • Dumbbell Fly 4X10-12
    • 30 sec active rest - kickbacks
  • Superset 4X
    1. Standing Cable Fly X12
    2. Bench Dip with Stability Ball until failure
  • Superset 4X8
    1. Skull Crusher 
    2. Close Grip Barbell Press
      • I alternated these.. 1 skull crusher and then 1 close grip barbell press
      • Once I couldn't do any more skull crushers, I did the close grip presses until failure
  • Rope Pulldowns 4X until failure
    • I do it heavy but not too heavy. I like to do a lot of reps and really feel the burn
  • 20 mins HIITs on treadmill
There you have it! I am a big fan of active rest because it keeps your heart rate up, thus burning more calories. I don't do it on leg days though because I need the energy to really push heavy. The dips and the close grip press really help with size, while the pull downs help with cutting. I recovered with BCAAs and a protein shake (one scoop of whey). I have to start making dinner so that's all for now! 

First Post

Good morning Bloggosphere! I finally decided to create my own health and fitness blog. I'll be posting everything: workouts, recipes, nutrition, supplements, and my own tips and tricks! I hope to inspire and educate others by sharing my fitness journey. Happy Monday!