Full-Body Circuit

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My new gym is really great! I love that I am to use all the equipment they have to offer and everyone is polite. One of my favorite full body workouts I got from watching an old Nikki Blackketter video. I think it’s an older one… or one that was made early this year. I did have to adjust it to my level by splitting it into three circuit splits rather than two: Dumbbell Circuit, Barbell Circuit & Full Body Circuit. I do about 5 to 6 sets with 12-15 reps each at a reasonably heavy weight, which currently for me is 15-20 lb on the DB & 30 on the Barbell.

Dumbbell Circuit

  • Underhand Row
  • Stiff Leg Deadlift
  • Alternating Bicep Curls

Barbell Circuit

  • Front Squats
  • Shoulder Press
  • Curtsey Lunge

Full-Body Circuit

  • Box Jumps
  • Burpees & Squat
  • Leg Lifts

This is what Saturdays workouts are made for! Afterward I try to muster enough engergy to do about 20 minutes of cardio. And once I get home & eat something, I’m drained and need a nap.

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Simple Meal Prep on Sundays

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Sundays are my meal prep and cleaning day. I typically wake up still pretty early, around 5:30ish. Though I spend a good hour or two reading before I start really getting hungry and make myself some breakfast. Right afterward I head over to Safeway and Fred Meyers to do a bit of grocery shopping. Since I prep most of my lunch for the week I always get the same things: chicken, frozen veggies (typically broccoli), egg whites, fruit (whatever is in season) and things I’ve ran out of.

My lunch for the week are pretty simple: baked chicken, brown rice and steamed or roasted broccoli. I season the chicken with some Mrs. Dash Onion & Herb seasoning and garlic powder. I also use a bit of the Mrs. Dash seasoning on the broccoli with a bit of black pepper & salt.

Nutrients wise (using MyFitnessPal App):

  • 125 grams of cooked chicken breast meat : 206 (cals) – 0 carbs – 4 fat (grams) – 39 protein (grams)
  • ½ cup cooked Brown Rice: 140 (cals) – 29 carbs – 1 fat – 3 protein
  • 1 cup steamed broccoli: 54 (cals) – 6 carbs – 0 fat – 4 protein

Total Calories for Lunch (including 8 ounce or so of water to drink): 400 Calories with 35 grams of carbs, 5 grams of fat and 46 grams of protein

Meal prep only take an hour or two including cooling for me. While the food is cooking I try to clean my place as much as possible and not get distracted by the tv or computer. Or, if I remember, work on the blog.

Supplement Haul

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With my new meal plan most of my supplement I get from real food. I’ve been checking my calorie intake and macros to make sure I’m in check into MyFitnessPal app. I’ve been getting about 1,500+ in calories and intaking about 160-200 grams of carbs, 50-60 grams of fat, and 140-150 grams of protein. So far things have been pretty good. I’m back down to my New Year’s weight and finding a lot more definition in my muscles along my shoulders, arms, and thighs. Still waiting for those abs to show up!

One thing I did add was some BCAAs for during & after my workout. I brought B.S.N. Amino earlier this month on Amazon, but a week ago Bodybuilding.com was having a deal (buy one, get one free), so I stocked up. I got two AMINOx BCAA Recovery Powder in Green Apple. I haven’t tried this flavor yet, but I have heard that it taste pretty good. BCAAs are really good for your body to help speed the repair of muscle breakdowns and increase endurance through training. I try to drink some before I start to give my body a quick boost.

I also ordered L-Carnitine by NOW since I saw Heidi Somers saying it help in fatloss while helping maintain muscle on a vlog. And it was cheaper to get the liquid version online than in local stores. I also ordered some Quest Protein Bars because they are good and yummy. They will also help when I am craving something chocolately and sweet! BB.com did not have they newest flavor (mint chocolate) yet, so I stuck with my favorites: S’mores, White Chocolate Raspberry, and Cookies & Cream. YUMMY! If you guys haven’t tried them, they are really great and good for you. They are a high protein bar with no added sugar. I’ve seen tons of vloggers make treats with them, but I just enjoy them on their own. If they are a bit tough, you can quickly heat them in the microwave to soften.

The last bits in my package was a free sample of B.S.N. Whey DNA. I haven’t tried this one yet, but I have had their Sythna-6 Isolate Protein. I hope this one taste a bit better, as I liked Cellucor’s protein flavors more. The B.S.N. is lower in calories (120 cals), but that shouldn’t make up in taste.

So that’s my little online haul for some of my daily supplements. If you guys are looking for affordable but excellent quaity supplemtns, I highly recommend Bodybuilding.com for them. You can also sign up to be part of their social media network, My Bodyspace. There you can find workouts, training & eating tips, and other like-minded fitness freaks! And me!

BSP and Attempting to Get Lean

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So I don’t think I mention this but I started a new health program. While my workouts are pretty good, my eating is definitely not on it’s game. So I signed up for Body Shred Program (BSP) online for a personalized diet and workout plan. I’ve got a bit of fat I want to lose and several areas I would like to tone better like my back and and midsection (ie. belly). It’s been a week since I started and so far so good. I’m currently waiting for week two’s meal plan, so I cannot wait!

So the basic plan is based on your weight & height and the foods that you like or willing to eat. You get five pdf file booklets consisting of your own diet plan, your workout plan (either gym or home, your choice), The Secrets of Healthy Eating booklet, Gym Workout guidelines, and recipe booklet.

So breakfast and dinner are meals that I can choose to eat from the recipe book, while my morning snack, lunch, before workout snack and after workout meal are dictated by my meal plan. My first week consisted of peanuts for snack; and sweet potato, shrimp and kale for lunch. My pre-workout snake is one apple and my post-workout meal is berries and oatmeal. And things are going very well. So far I’ve lost two pounds (happy dance) and I’ve notice my shoulders and legs are getting nice and tone. Two: I’ve have resisted sweets with the exception of my cheat meal on Saturday, which according to the Secrets of Healthy Eating booklet is okay as long as it either at breakfast or lunch. Boom!

If you guys are interested, I was planning on posting a day of eating. Or a week of eating. Which sound better to you?

Spring FabFitFun

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Even though she had told me to be on the lookout for a special subscription box coming my way for my birthday, I was surprised to see a box at my front door yesterday. I had to text her right away to see if this was what she had sent over and it was! I’ve never gotten a FabFitFun box before, so I was quite excited!

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There were so many goodies! Squeal with delight! Seriously. Included in the box for spring are:  Rifle Paper Co. Cities Coasters Set, Miracle Grow Gro-able See Pod (Came with a Sprout it App card),

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Jules Smith Scarf in Watercolor, Cosmos Creations Premium Puffed Corn,

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Orly Nail BB Créme and Nail Polish in ‘Cake Pop’, Palmetto Derma Collagen Booster Serum, OFRA cosmetics Brushs #11 (eyeshadow) and #20 (concealer/corrector),

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Yasi Metallic Flash Tattoos, Merrithew DVD set “Intense Body Blast (and a $25 Gift Card), Vow to Be Chic Gift Card, and a Hello Fresh Gift Card.

I have to say this is an awesome subscription box, well worth the price. I know that E got a discount for this purchase, but even, you are getting a lot. I’m really excited to try the beauty and nail products. I’ll have to wait a bit, since I just painted my nails, but I might start using the serum as part my routine. I’m also going to try out Hello Fresh. I think it will be kind of fun to try a meal-kit.

What do you all like the best out of the spring 2015 box?

 

Getting that Nutritional Boost Featuring Sari Foods

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I’m trying out some food products thanks to Brandbuilder and Sari Foods as part of a nutrition overhaul. One of the products I tried out the very day it arrived was the nutritional yeast. “Nutritional yeast is an excellent source of B vitamins including thiamine, folate, B-6, and niacin. These important vitamins are critical in converting energy from the food you eat and in producing red blood cells. Most sources of nutritional yeast are also fortified with vitamin B-12 which is only found in animal protein.”

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After doing a bit research online I found some great ways to enjoy it other than sprinkling it over my eggs:

  • Season steamed or roasted veggies
  • Spinkle on top of Popcorn
  • Use it as a replacement for grated cheese on top of pasta dishes
  • Like the popcorn, but sprinkled on top of some sweet potato fries
  • Make “Cheesy” Mashed Potatoes

I really like this stuff. Every since I decided to quit dairy it has been the main replacement of cheese in my pastas and great over some roasted veggies! I really recommend that if you can’t have cheese and are still craving it, give Sari Nutritional Yeast a try. I think this weekend is a great time to try making a vegan macaroni and cheese I found the other day. I’ll try to post the recipe and results!

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The one product in the set that I got that I really had no idea how to use it was the Spirulina powder. I had heard and read a little about it but never even tried it. So I was a little excited and a bit scared of how green it is. It’s really bright green!

The first “dish” I made using the powder was a green smoothie. I followed the recommended serving (2 tablespoons), and found it overpowered the rest of ingredients. So the next time I made a green smoothie I only put in 1 and it didn’t overwhelm the smoothie. They did send over a downloaded recipe book, but I haven’t tried them all yet. I’ve made the green rice and added it to my veggie stir-fry.

What I like the most about the spirulina powder is that is had protein and iron which are the two nutrients I’m worried about not getting enough. It’s is so nice to be able to get those types of nutrients without having meat.

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The last product I got to try I have to be very thankful for having this past weekend. If you follow me on twitter, I’ve might have seen that I’ve been down with a heavy chest cold. I had been using the Sari Foods Acerola cherries Vitamin C in my smoothies, adding it a bit sweet-tart taste. But for the past couple of day I’ve been drinking it first thing in the morning with a bit of juice (highly recommend you do that when you first start, as it is a bit tart) and I think it’s been helping my body fight the cold. I’m always a bit wary with chest colds since I have asthma, so anything that will help is welcome!

Overall, I really like these products and will probably order them once I run out. Like I said, the spirulina taste does take some time getting use to and the vitamin c drink mixture is a bit. My only dislike is the packaging. It has that kind of zip-lock seal at the top and it doesn’t completely close up correctly. I’ve been using a clip to hold them closed. These are really good supplements to incorporate in your meals. So, guys look forward to seeing some future recipes using these Sari Foods Nutrients.

The opinions I shared about using these nutritional supplements from Sari Foods are my own, and none of the products featured did not tell me what to say or how to say it. Sponsored post powered by BrandBacker.

Food Budget & Healthy Eating

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Since I’ve started sticking to a budget to help fund my travels this year, one of the things I’ve started cutting is my food spending and eating out. The eating out I can handle. I don’t really need to go to Starbucks on weekends, it was just a nice break from the norm I guess. Eating out will now just be for special occasions like group parties. However, the harder part: grocery shopping. Which I actually think will be good for me. I always just go to the grocery store and pick out foods I felt like eating and often hit the grocery store several times a week if I was like craving some yogurt that I didn’t have at home. It’s a work in progress, but I’m trying to keep my food budget under $40 a week. A lot of food to be bought (and pretty much everything else I buy) is going to be on sale or “clearance.” And when I mean clearance on foods, I know that most grocery stores have a selection where they discount food like bread, cheese & meat that’s going to expire within two to three days. Get discount meat, cook it right away and prepare meals to freeze.

I already do a meals prep-day on Sunday so that I don’t have to prepare my lunch every morning. And since taking out dairy out of my meals and snacking, I’ve been trying to fill the void with lots of fruit and protein bars. It’s really hard since I love cheese and greek yogurt. But my guts has been so happy with me lately.

Most of the food I’m buying will require me to do a bit more prep work like cutting up my carrots, not buying the precut baby ones. Soooo, here is a sample of my weekly grocery shopping list:

Veggies // Carrots, cucumber, bell peppers, bagged salads (I get them from Freddy’s for like 88¢ a bag!), broccoli, green beans, mushrooms, onions, spinach, bean sprouts, sweet potatoes / yams, potatoes, tomatoes (wait, isn’t tomatoes a fruit?), avocado & seasonal veggies

Fruits // Apples, pears, bananas, lemons, grapefruit (citrus is in season right now, yum!) & other seasonal fruits

Pantry // Canned tuna, brown rice, quinoa, apple sauce, coconut milk, olive oil, hot sauce, mustard, diced tomatoes, balsamic vinegar, apple cinder vinegar, protein bars, tea / coffee, beans & whole wheat/grain bread (Franz makes a great vegan bread that I can only currently find at Freddy’s)

Fridge // almond milk & eggs (yeah, since taking our dairy, that’s all I get from the fridge section. I miss cheese.)

Freezer // Frozen bag of veggies, frozen bag of strawberries & boca burgers

Now I don’t get all of these every grocery shopping day, just the ones that I can find on sale and I have completely ran out of. And I am not eating a lot of meat at the moment either. Just testing to see if it makes a difference in my goal to lose this belly fat. I scan all the local grocery store flyers online before I hit them up and I make a list. MAKE A LIST. It really helps you stick to your budget!

I do buy myself “treats” but I try to get them in a single serving size. And I’ll go full out, none of that health snacks. I much rather treat myself to the real thing once in a blue moon and then go right back to my healthy eating style.