Conditioning Workout 

“At-Home Conditioning Workout”

150 Cardio Cals (run/bike/swim outside)
30 second rest interval (in-between each):
1 min Jump Rope

30 Goblet Squats

1 min Bentover Rows

45 Mountain Climbers

30 Dumbbell Deadlifts

1 min Side Lateral Raises

1 min Dumbbell Lunges

30 Straight Leg Dumbbell Deadlifts

1 min Dumbbell Military Press

18 Burpees

15 Tricep Push-ups

1 min Overhead Tricep Extension

30 Laying Leg Lifts

1 min Bicep Curls

1 min Jump Rope
Repeat 3x
150 Cardio Cals (run/bike/swim outside)

 

 

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At-Home Conditioning Workout

100 Cardio Cals

10 second rest interval (in-between each):

15 Burpees

30 Front Raises

20 Pushups

15 Jump Squats

30 Standing Shoulder Press

20 Incline Push-ups

15 Jump Lunges

30 Goblet Squats

20 Burpees

30 Bent-over Rows

20 Side Lunges

15 Hammer Curls

30 Seated Russian Twists

20 Tricep Kick-backs

15 Bicep Curls
Repeat 3x

100 Cardio Cals

Feel NOT Look 

Mental Toughness Exercise for Fitness

When I ask clients and friends that message me for advice what their top fitness goal is their number one response is, “I want to lose weight”. It is such a vague, surface level answer that I always try to dive a little bit deeper and some of the responses I then receive are “I want to feel good wearing a bikini”. THERE! Emotions and feelings have finally come into play. If you change your fitness journey to be one where you want to feel more confident, be happier, and engage in social events you will not only succeed in obtaining your goal, but it will filter out into all areas of your life. That is what will carry you years down the road to making fitness a part of you, a habit, and something you will enjoy & love doing. I workout not to obtain leaner legs or a set of six pack abs. I workout because I come home energized to play with my toddler and devote time to my family. I leave the gym happier, rejuvenated, and ready to obtain my personal and professional goals.

For this week’s exercise I want you to wake up and even better you get out of bed I want you to think and visualize how you want to feel in the next couple of weeks and what would that look like.

If your goal was to lose 10 pounds or have abs, how would you reword your goal? 

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Sunday Dinner Recipe 

Turkey Stuffed Peppers

Fail to plan, plan to fail….Meal prep this dinner tonight and stay on track all week! This recipe can give you 6 dinners for the week, all you have to do is reheat! 

 

Macros for 1/2 pepper:

3G fat, 19g carbs, 18g protein  

 

  • Heat oven to 400°F.
  • Lightly spray olive oil spray in a medium nonstick skillet and heat on a medium heat. Add 1/4 cup diced onion, 1 minced garlic clove (or 2 tbs jarred minced garlic), 1 tbs cilantro, and saute about 2 minutes.
  • Add to the skillet: 1 lb 99% lean ground turkey, 1 tsp salt, 1 tsp garlic powder, 1 tsp cumin and cook meat until it is completely cooked through
  • Add to the skillet: 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes.
  • Lastly add to the skillet: 1 1/2 cups brown rice
  • Cut 3 bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp cheese. Pour another 1/2 cup of chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 45 minutes. Carefully remove the foil and serve right away.

Read more at http://www.skinnytaste.com/turkey-stuffed-peppers-45-pts/#FPGK9ZOSrAfuz56E.99

Crockpot Recipe for 5 Dinners This Week! 

“Slow Cooker Balsamic-Ginger Chicken Lettuce Cups”

  • In a 5- to 6-qt slow cooker combine: 1/4 cupsugar, 1/4 cup vinegar, 1 tbs soy sauce, 1 tbs grated ginger, 2 cloves garlic (or 2 tbs minced garlic), and 1/4 tsp crushed red pepper (if you prefer more spice, use 1/2 tsp here).
  • Add to the crockpot 1 1/2 lbs boneless, skinless chicken breasts or thighs and turn to coat. Cook, covered, until the chicken is cooked through and very tender, 6 to 7 hours on low or 3 to 4 hours on high.
  • Before serving heat in the microwave Minute Rice or Uncle Ben’s Ready Rice. Also cut away the peel and white pith of 1 orange & cut the orange into thin half-moons and place in a medium bowl. Fold in the scallions.
  • When the chicken is done cooking: using two forks, gently shred the chicken into medium pieces and stir into the cooking liquid. Fill the lettuce leaves with the rice and top with the chicken and the orange mixture.

 

Recipe found here: http://www.countryliving.com/food-drinks/recipes/a32878/balsamic-ginger-chicken-lettuce-cups-recipe/

Mental Toughness Exercise for Fitness: Stay in the Moment 

My client inspired today’s Monday’s Mental Toughness exercise! She has been struggling to keep her mental game strong in the middle of her runs; often her emotions overcoming her ability to keep running. Running has been one of her hardest cardio exercises to complete and her goal is to complete a 5k by the end of the summer.

Running, especially inside on a treadmill, can become boring and thus your focus is heightened on every step and every breath you take.

Try this next time you head out for a run:

Create a Spotify list of your ten favorite songs that pump you up and make you want to dance. Assuming each song is 2 mins long you will have 20 mins of HIIT cardio covered with great tunes. Once you begin running you will walk every other song, which will allow you to complete a 2 min HIIT run with 100% effort. The walk will allow your heart rate to slow down and while during the walk you repeat to yourself a positive mantra. Next time you go for a run only walk half the song, instead of the full song. Each run you lower your walk time until you are running for the entire HIIT cardio!

Let’s go out and RUN!

*picture is of me after I completed my FIRST half-marathon!

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My Motivational Journey Part 1

Re-finding My Intrinsic Motivation

     I can watch my fitness journey’s path as it winds along from the beginning to the present: from college athlete to half-marathon runner to bodybuilding competitions, but the journey I haven’t closely watched and thought about until this past weekend was my motivational journey. Senior year of college was the hardest year for my mental toughness strength. I had to try to stay in the moment even as I continued to swim slower than my personal best times meet after meet and stay tough as I competed in my LAST swim meet ever during the Championships in February. The Championship meet wasn’t even over before I begged my coach to compete in a second chance meet two weeks later. Even though my body told me it was time to hang up the suit I was not mentally there yet. I continued to swim, go to bed early, stay home from parties, and eat well for two more weeks. I didn’t even blink an eye when I signed up to continue my swim career for one last hurrah.

     This past weekend I competed in my second bodybuilding competition, my first one was September of 2015, and to prepare for the show I had to follow a strict diet and exercise plan for 16 weeks. The last couple of weeks are mentally the toughest because you have low energy, dairy is cut out of the diet (no more ice cream or real cheese!), and you feel as though you have no time to sit and relax. Coming out of the 16 weeks you feel as though you need to be rewarded for all the hard work you put in and you are ready to WIN! I was fully prepared to win first place but I did not prepare myself if I placed not how I pictured. In both my categories I received 4th place and it was devastating. I was angry, hurt, and disappointed. I had previously planned to compete in a second show three weeks later, June 25th, but I came off stage and threw my hat into the ring. I didn’t want to compete in the second show not because I didn’t want to lose again but because I felt as though my body was not the level it should be at to compete at that high level. I wanted to end my season right there and then to compete next June 2017. I was ready to eat lots of food to grow a better physique, to spend time with my family, and to give my mind a mental vacation.

     Over the course of the next few days, after enjoying lots of treats!!, I talked to my team members, my coach, and my husband. It was then that I thought back to my senior year in college when I kept competing meet after meet but why this past weekend I wanted to give up so quickly after the bodybuilding competition ended. I realized that somewhere along the way I had lost my intrinsic motivation. With a couple of different events falling into place: financial restraints were lifted, coach’s support, husband’s work hours slowing down with summer break approaching, and eating real food, I decided that I was going to compete in the second show in three weeks. After the decision was made my anger and disappointment ebbed and flowed out of me, a good gym lift will help destress!, and I thought back to that girl in college who’s fire never went out. Since then I have worked on my intrinsic motivation by setting small goals for myself, staying in the moment, and practicing a mental toughness exercise every night.

I want to build my fire to be brighter than the girl’s in my past!

T-17 days

 

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