You get some Protein! And you get some Protein! Everbody gets Protein!

You get some Protein! And you get some Protein! Everbody gets Protein!

Alright, for you ladies out there, and maybe even some gents, it’s time to talk about the P-word. P-R-O-T-E-I-N!! Ladies you cannot be afraid to eat protein, in fact, many of you do not get enough protein in your diet. For those trying to live a healthy life, protein helps to keep those hunger pains away and keeps you fuller longer. It’s also essential to muscle growth and recovery, but that does NOT mean that you ladies will automatically get really big muscles from adding some more protein. Although some fat and carbs are necessary, carbs retain more water than protein, making you feel more bloated (just imagine a piece of bread being thrown into a bowl of water). There needs to be a balance of all of them, so make sure to have a protein present in every meal!
Breakfast: Scrambled Eggs
-2 Eggs with oregano. black pepper and a lot of spinach
-Greek Yogurt
-a few cherry tomatoes
-Thermos of Water

Lunch: Delicious Shrimp Salad (seriously, it was sooo good)
-Shrimp- boiled then browned with a little olive oil, garlic, oregano and basil (about 10 pieces)
-Salad- Spinach and some arugula, a few baby carrots, cherry tomatoes, Cucumbers, and balsamic vinaigrette
-Thermos of Water

Dinner: Steak and avocado
-Steak marinated with sriracha, Worcestershire sauce, and some other spices
-grilled onion
-mixed veggies (string beans, carrots, corn, lima beans)
-Avocado (this is amazing, please try it!!)- cut into halves, stuffed with ricotta cheese (I would have used cottage cheese, but my brother already made them), topped with a sliced tomato, salt, pepper, italian spices
-Thermos of water

Workout: Fartlek Run, Lifting
-36 min HIIT run (jog 5 minutes, sprint one minute)
-Lifting
1) squats (4x 10)
2) Calf Raises (4x 20)
3) Lunges (4x 8 each leg)
4)70 Kettle bell swings
-Abs- 60 sit ups with weights, ‘cat hurlers’ (get on all fours, keep back straight, exhale all your breath, contract your core and pull your stomach up, hold for as long as your breath allows, take two regular breaths then repeat) I did these for 2 songs lengths

How reading a Book can give you Abs

How reading a Book can give you Abs

Before you yell at me, I know, I know, I need to post more regularly, blah blah blah. It’s just that with summer here, time sort of gets away from me and I forget to do my daily updates! However, I have got a treat for you guys and it’s called “The 4-Hour Body.” It’s an INCREDIBLE book that I absolutely recommend that you get, it completely breaks down so many so-called ‘healthy’ diets/ways to exercise/ways of living. I was so blown away by this book, although it did re-enforce many of my fitness tips such as drinking lots of water and making sure to eat protein at every meal. But if you see some changes in my diet or exercises, it’s because of this little gem. For instance, although fruit is great, I probably will be trying to keep to only one piece per day in order to follow the slow/low carb diet that the author recommends. Why you may ask? Well you’ll have to just read the book!

Breakfast: Scrambled Eggs and Cottage cheese
-2 Eggs with arugula (we ran out of spinach), oregano, black pepper
-Nonfat cottage cheese (Protein!)
-Two cherry tomatoes
-Thermos of water

Lunch: light lunch because I woke up late and knew I was going out to dinner, at most restaurants it’s harder to eat healthy so I allotted for this by eating just sort of a snack for lunch
-Greek Yogurt
-Thermos of water

Dinner: Greek Chicken Salad (quick tip – always ask for the dressing on the side, this keeps them from drenching the salad with calorie dense dressing and allows you built in control)
-Salad: Grilled Chicken, mixed greens, olives, feta cheese, tomatoes, onions, artichoke hearts, Olive vinagrette
-Glass of Water

Workout: Repeat 200m Hurdles
-Warmup (1 lap, dynamic and speed drills, stretching)
-2x 50m accelerators
-Hurdle drills (hip-flex exercises, trail leg drills)
-5x tempo hurdles over 4 hurdles
-6x 200m over hurdles with 2:30-3min rest in-between
-1 lap cool-down (I only did one because it was unbearably hot outside)
– 5x 5 reps of assisted pull-ups
*honestly it was way too hot today to do much more than that, always remember to listen to your body during workouts and stop if you feel faint, or a lot of pain!

HIIT

Summer 7

I know I talk a lot about food, I mean it’s delicious and sometimes sinfully tempting, but today is a day for fitness. If there’s one thing I can tell you it’s that if you’re not doing HIT cardio (or HIIT, High Intensity Interval Training), your results are going to be disappointing and you won’t reach your fitness goals any time soon. Performing short, powerful bursts works to get rid of fat more effectively than just running straight for 30 minutes. Not saying that I won’t go on a nice long run every now and then, but I usually like to pair it with some sort of HIT workout as well or make sure I complete a HIIT workout the next day. They are super great for both losing fat and helping to gain strength and muscle. Instead of just jogging, try a fartlek run (run for 30 minutes, alternating jogging for 5 minutes, then 1 minute sprint). Happy HIIT running y’all!

Breakfast: Smoothie (of course)
-One container (individual size) of Strawberry Greek Yogurt
-a Crap-load of Blueberries
-Lots of Ice
-Just a splash of Almond milk
-Thermos of water

Lunch: Eggs
-two scrambled eggs with 3 tablespoons of Nonfat Cottage cheese (my favorite way of sneaking in extra protein) and ground pepper
-one banana
-Thermos of Water

Dinner: Leftovers (spaghetti and chicken)
-Chicken primavera
-Carrots and Peas
-2 Glasses of water

Workout: HIT run
– Warmup (one lap, speed and dynamic drills)
-4 continuous laps of jog the curve, sprint the straightways (so 8x 100m sprints)
-30 minute easy run (also counts as cool-down)
-Abs- V-ups with barbell, 60 sit-ups, 5 minute continuous abs (changing every 30 seconds)
-Lifting
1)Bench Press (4x 15 reps)
2) Bent over Rows (4x 10 reps)
3) Bicep Curls (4x 10 reps)
4) Lunges (4x 10 reps each leg)

An Ode to Smoothies

An Ode to Smoothies

With the summer sun comes delicious fruit fun! Ok, I know, a lame rhyme, but I just can’t hold back my admiration for the awesomeness that is summer fruit. I’ll create any excuse to make a smoothie using my favorite berries, BONUS: they keep your sweet tooth at bay annnnd fill you up for a long time….. if you make them right. A Perfect smoothie should ALWAYS contain something high in nutrients and vitamins (fruit, veggies), something frozen (ice, Greek yogurt, frozen fruit), a liquid (I prefer almond milk) and PROTEIN. Do not forget about protein, even in a smoothie and I usually like to add PB2, Greek Yogurt or Cottage cheese (a protein powder also works) because it helps me stay fuller than a stadium during the World Cup Finals.

Breakfast: Smmoooothie!
-Big handful of Strawberries
-1/2 fat free cottage cheese
-LOTS of ice
-1/4 to 1/2 cup of Vanilla Almond Milk
Make sure to BLEND WELL, believe me you do not want chucks of cottage cheese just floating around. Adding cottage cheese is a great way to add protein to your smoothie, just make sure its blended well!

Lunch: Egg sandwich
-Sandwich- poached egg and whole grain pita bread, I also added two slices of avocado and ground pepper
-Bowl of Blueberries
-Thermos of Water

Dinner: (I forgot to take a picture AGAIN, ughhh) Chicken primavera
-Chicken, Broccoli, Carrots, Onions, sauteed with olive oil and italian spices, served over spaghetti
-Thermos of water

Workout: Rolling 200s and leg day
-200s- 2 sets of 4 (8 all-together), rest is slow jog a 200, the 4 minute rest in between sets
-Lifting
1) 4x 12 reps lunges with barbell
2) 4x 30 reps calf raises with barbell
3) 4x 10 reps squats
4) 4x 20 curls (to do in between squat sets)
-Abs v-ups with barbell, 10 minute continuous abs

Seafood obsession

Seafood obsession

As of late I’ve been on a seafood bend, eating a lot of tuna and then eating my stomach absolutely full of sushi. Although land protein is great too, seafood has a lot of great nutrients and healthy fats and I recommend incorporating some sea-dwellers into your diet (especially chunk-white tuna, fresh shrimp and salmon). I went out to dinner for my delicious sushi, and although it is possible to eat a very healthy sushi dinner (pick rolls with only fresh fish and veggies, stay away from spicy rolls because it usually means it has mayo in it and try to opt for brown rice), but I indulged myself at an all you can eat sushi place, YUM! I felt guilty afterwards, but its important even for me to remind myself its ok to eat a little unhealthy sometimes and not beat myself up about it. As long as you are on track a majority of the time, it’s ok to stray from the path a bit!

Breakfast: Fruit and Yogurt
-Fruit Salad from the other day (blueberries, strawberries, honeydew, mango, apple, grapes)
-Greek Yogurt
-Thermos of Water

Lunch: Veggies with Tuna
-Tuna- Mustard, relish
-Veggies- carrots, Bell Pepper strips, Cherry tomatoes, Broccoli
-Thermos of water

Dinner: Dining out, ALL YOU CAN EAT SUSHI!!

Workout: Easy run and Abs (it was blaaaazing hot today, I drank about two thermoses of water)
-40 minute run
-Abs: 10 minute continuous, switching ab exercises every 30 seconds

Calories = energy, not evil

Calories = energy, not evil

Whoops, sorry my fitness buddies, I completely forgot to take a picture of my dinner. HOWEVER….this does not mean it’s not important. Please, please, pleaaaseee never skip a meal! Your body is like Kim Kardashian’s ego: it requires a lot of energy to maintain. I understand the pressures of a busy lifestyle, but I implore you to at least grab a snack. Skipping meals and starving yourself is not the right way to lose weight, gain muscle or be healthy in any sense of the word. Bodies need energy (calories) in order to function normally, be able to do workouts and recover from workouts, please be smart about keeping your energy levels up!

Breakfast: Smoothie
-Smoothie- Fruit salad (Honeydew, blueberries, strawberries, mango), a lot of ice and about 3/4 cup of vanilla almond milk
-Thermos full of water

Lunch: Tuna Salad
-Salad- Spinach, Arugula, Red and Green Bell Peppers, Broccoli, Some chopped up pickles, 1/2 a can of tuna, balsamic vinaigrette and a small handful of almonds
-Thermos full of Water

Dinner(not pictured): Pulled Pork
-Pulled Pork
-Apple coleslaw (cabbage, carrots, apple slices mixed with low fat mayo and sriracha)
-Thermos full of water

Workout: Repeat 300s and Lifting (make sure to drink a lot of water after this and keep hydrated during as well!)
-Warmup (1 lap, dynamic and speed drills, hurdle drills)
-4x 50m accelorators
-5x 300m with 4 minute rest in between
-1.5 mile cool-down
-Lifting-
1) Lunges (4x 10 reps)
2) Bench Press (4x 20 reps)
3) Curls using barbell (4x 10 reps)
4) Bent-over rows (4x 10 reps)
5) Overhead triceps lifts (4X 9 reps)
6) Squats (4x 10 reps)

Lazy Day

Lazy Day

Today I was lazier than a teenage girl in gym class who just got her nails done. I slept in ridiculously late and so my lunch was basically just a snack an hour or so before dinner. I think that the heavy rainstorms that happened all day had something to do with my mood. Today I took a rest day, but the next time a gross day comes along, I will post my indoor workout circuit that I do (although doing some light jogging in the rain never hurt anybody).

Breakfast: Cottage Cheese Bowl
-Bowl- Fat free cottage cheese, Honeydew melon, a clementine and some sprinkling of Raisin Nut Bran
-Thermos of Water

Lunch(or rather a snack): a whole red bell pepper
-Cut into pieces in a bowl, add water until covered, add chopped garlic and oregano and microwave for a minute or so until pepper is soft, drain the water and enjoy!
-Thermos of Water
-Mug of Orange Zest Tea

Dinner: Steak!
-Half a filet
-raw baby carrots
-peas
-String Bean Salad (string beans, grape tomatoes and pesto)
-Glass of Water and Thermos of water

Workout: None, Rest Day

Temptations and Solutions

Temptations and Solutions

So now that it’s summer (for a college student anyways) I spent the day desperately looking for a job and/or internship. Just sitting around the house and having nothing to do leaves me with plenty of time to be tempted by my fully stocked kitchen. The cookies, wings and tastycakes that my family loves keep crying at me to eat them, and its getting so hard to ignore their delicious tears. Thankfully though I’ve been staying on course, taking a breath and grabbing a glass of water instead and making sure I at least get out of the house for my workout. Hanging out with friends is also a good distraction until I get a job. This fitness stuff ain’t easy people.
Breakfast:
– Apple with cinnamon
-Whole Wheat toast with Peanut Butter
-Glass of Water

Lunch: Oatmeal
-Oatmeal: 3/4 cup oats cooked with water, Raspberries, Banana, Vanilla Almond Milk, and two tbsp of PB2
-Glass of water

Dinner: Roast Pork and Salad
-Roast Pork
-Leftover Lemon Chicken
-Salad- spinach, mixed greens, bell peppers, cucumbers, carrots, balsamic vinegrette
-2 Glasses of water

Snacks:
-Cup of Green tea
-Glass of water
-1/2 cup pistachios

Workout: Sprint Ladder and Hurdle Drills
-Warmup (1 lap jog, speed and dynamic drills), 4 50m accelerators
-Hurdle drills and 5x over 3 tempo hurdles
-Ladder: 50m, 100m, 150m, 200m, 250m, 300m, rest is slow jogging the distance you just ran
-25 minute cool down run
-Abs
1) 30 seconds single leg V-ups with barbell
2)Hold single leg v-up position for 30 seconds w/ barbell 3x each leg
3) 6-inches for 1 minute
4)1:30 minutes of leg raises
5) 3 minutes of continuous abs using two 5 lb handweights
6) 2:30 minutes of plank (30 second center, then side plank, then center, then other side, then center)

Present and Reporting for Booty…and arms, and legs, and abs, etc.

Present and Reporting for Booty...and arms, and legs, and abs, etc.

Hellloooo my lovelies, oh how I’ve missed you and your accountability. Without my daily posts, I’ve been slacking on how I’ve been eating, which is no excuse even if I was drowning in an ocean that is Finals Week (or weeksss in my case). That’s the one great thing about fitness though, you can ALWAYS start over. No matter how many cupcakes, fries and lazy couch afternoons deep you are, the healthy bandwagon will always be there, waiting for you to jump back on. The one issue I have to stress though is effort. At least trying is the most important thing you can do. I’m trying to make this summer the summer of sweat and work my butt off to achieve a toned body that is not only healthy, but will also help me in my last year as a collegiate track athlete (wahhh).

Being home for the summer also means I have access to a fully stocked kitchen again, so get ready for some great new recipes!! Without further ado, here is my workout and meals for today.

Breakfast: Blueberry Pancakes!
-Healthy Pancakes: 2 eggs, one banana, a little bit of vanilla extract and blueberries
– topped with extra blueberries, a few spoonfuls of vanilla low fat yogurt and cinnamon
-Glass of Water

Lunch: Vegetable Bowl
-Fat Free cottage Cheese topped with fresh veggies (cucumber, tomatoes, pepper), oregeno and a little bit of balsamic vinegar
-Handful of baked Pita Chips
-Glass of Water

Dinner: Baked Lemon Chicken
-Chicken marinated in lemon juice, olive oil, garlic and Italian spices
-Egg-stir fry – eggs, broccoli, onions, squash with italian spices and garlic
-Mixed Salad bowl with fresh veggies and topped with balsamic vinegrette
-2 Glasses of Water

Snacks/Desserts: single serve key lime Greek Yogurt (SOOOO GOOD! Also has lots of protein!)

Workout: HIT run and Lifting
-Run- 15 minutes of jog 2 minutes, sprint 30 seconds then a 15 minute easy jog
-Lifting- 4 sets each of
1) Lunges (10 reps)
2) Bicep curls (10 reps)
3)Bench Press (15 reps)
4) Overhead-tricep pulls (8 reps)
5)Bent-over rows (10 reps)
6) Squats (10 reps)
*in between all sets, I kept my heart rate up by doing agility jumps and hops or 1 minute jump rope
-Abs: Continuous 11 minutes, switching exercise every 30 seconds (as a side note, I’ve started to incorporate some light weight into all the ab exercises that I can)

MIA

So unfortunately with finals and end if the year work, I will be taking a week or so hiatus from posting. Sorry y’all, remember to make smart decision even when under high stress, otherwise you could end up feeling even worse. Stay hydrated and eat healthy!

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