MIMM #4: Progress!

Marvelous is waking up for an early spin class and getting that calorie burn on early in the morning.And seeing some muscle seperation It’s all about progress!Marvelous is overnight oats in a jar. Note to self: DO NOT microwave a plastic nut butter jar.And make sure to use something a little more sturdy.Marvelous is eating a hodge podge for dinner; egg whites, chicken, organic Yukon fries (Alexia) and some broccoli.And trying new yogurts like Stonyfield’s Greek and chia. Pretty good, if I may say.Thanks Katie for hosting Marvelous in My Monday. If you are new to MIMM, please check out her blog at Healthy Diva Life. Hope everyone has a fabulous Monday and week ahead!

Question: Do you like early morning workouts?

Have you spotted Stonyfield’s Greek and Chia?

About these ads

WIAW #112: Truffle Tuesday

This week we are talking truffles…

Truffle Tuesday that is! At my gym, we had an open house and I made truffles for “Truffle Tuesday.”The manfriend’s dad offered to take some pictures for the event. They came out awesome!I also had a Tabata/spin class. They killed it. So proud they pushed through!Post workout I had some more truffles. Two or three are great for a snack. Check out the macros here in the protein truffles section.No worries I ate other things like the spinach, egg white wrap from Starbucks along side a decaf iced coffee with soy milk. That was lunch and it was delicious!And to congratulate me,  I got some beautiful flowers!I thought I was chocolate-out but I ate some of the leftovers this morning for breakfast. They are just too good.

Be sure to check out my protein truffles and purchase yours today.13493-wiawfallintogoodhabitsbuttonAs always, thanks Jenn for hosting!


MIMM #3: Them “Feels”

Pardon the incorrect grammar…But I must say I am feeling great! Marvelous is waking up in the morning and feeling like the world is your canvas and you can paint any picture you want.

I recently tweaked my macros after tons of fudge and pizza took over and I am feeling lighter and stronger!I have been cutting back on flavored coffees.

It’s usually a plain almond milk latte from Dunkin or an iced decaf coffee from Starbucks with soymilk. I know I had a ton of unnecessary and sugars from those things.

My mom also got me some new training kicks which give me an extra motivational boost to get to the gym and use them. #NoExcuses.Marvelous is a new little guy in my life; little Herc! My friend’s rabbits had some bunnies and she is giving them away. I’ll get to have him in mid-November.

They are still breast feeding from the mother and my friend is working on potty training them. Can not wait to have him!

Thanks Katie for hosting “Marvelous in my Monday.” It great to start the week on a positive note focusing on the good things.Hope everyone is doing well and have a great week y’all!


WIAW #111: IIFYM!

Good day y’all!

Whoa. I think it’s been a couple of weeks since I posted a WIAW post, but here you go. As always, thanks to Jenn at Peas and Crayons for hosting.

This week I get into IIFYM; “If It Fits Your Macros.” I’ll also be sharing some pictures from this weekend’s brunch at Denny’s and the Topsfield fair that I went to with the manfriend, my mom and brother. Enjoy!13493-wiawfallintogoodhabitsbuttonLately I have been eating things I haven’t eaten in months or even years. From countless pizza nights, apple cider doughnuts, fudge, specialty coffee’s, milk chocolate… I can go on.Since my surgery, I guess you could say I “let go” of my bodybuilding diet. Not to say that I was dieting but my diet doesn’t consist of solely chicken, egg whites and broccoli anymore.

Although it still consists of plenty of coffee and Questbars. I’ll have a little extra fat here and there, I’ll eat a doughnut or two. As long as it fits my macros (IIFYM), I am okay. Now is this how I want to eat?

Not entirely. I like keeping things green and clean, but I will splurge on occasion, usually once a week.But my stomach hasn’t been the happiest, so I know I need to get back to my clean ways. I like the concept of fitting “bad for you foods” into your macros.

But truthfully, I find that to be useful on cheat days; to be able to meet your macros nutrients while eating that pizza or fudge. The majority of people (from my experience) who follow this, lack in the micronutrient aspect.For example, a 70 calorie piece of fudge isn’t going to give you the same nutrients as a 70 calories of an apple. Both have carbs from sugar but the apple is going to give you nutrients and also has some fiber.

If you are following IIFYM and take a vitamin supplement, then that does help get any micronutrients you may be missing.Personally, I like to get my nutrients from the foods I eat. Everyone has their preference. This week I am getting back to a little bit more of my “egg whites and chicken” meal prep.

Although it was fun to try IIFYM on a daily bases, I think using it for dine outs or trips really helps at least for myself. I like to follow an 80/20 rule, where the 20% “bad” comes in the form of chocolate or Starbucks lattes!This past Sunday I instructed my first spin class and it was a blast! It was fun to give a group of people a fun workout. Since I was first a personal trainer, I was use to the one-on-one setting. Now, I am quite enjoying group instructing. I am off to relax for the rest of the day. My quads are burning from lots o’ squats, spinning and walking from this past weekend.

Question: Do you prefer group exercise classes or doing your own working?


MIMM #2: Where Have I Been?

Happy Monday y’all!

Whoa I think it’s been about a week since I last posted but fear not! Today I will be posting my second Marvelous in My Monday Post brought to you by Katie at Healthy Diva Life! So where have I been? Marvelous is that I stepped out of my comfort zone and accepted a few positions at a fitness club where I will be a front desk coordinator, personal trainer and group exercise instructor! I will be teaching muscle conditioning, tabata and spin. I am very excited for the opportunity and for the longest time I have been looking for this. I wanted to find a place where I can do everything I am passionate about. A guess what? For their opening house in a couple of weeks I will be doing something called “Truffle Tuesday.” Y’all know I am the truffle queen and who doesn’t like a ball of chocolate goodness?Marvelous is taking the time to enjoy the mornings.Marvelous is giving in to cravings from time to time.And even more cravings like pumpkin fudge.Marvelous is messed up coffee orders that gives you two for the price of one.But overall? I am feeling marvelous. I’ve been working out less, but I find that my body is responding much better.

Marvelous is feeling leaner and not worrying over my macros as I did when I was doing heavy lifting and body building.

I think I finally found that balance of what truly is a “healthy lifestyle.” I may say I know what that means but in truth it’s something that we all need to find for ourselves.

Life is a journey and you should enjoy every step of the way.

Question: What’s a time that YOU stepped out of your comfort zone and it paid off?


Super Cross in Stage Fort Park

Amongst all things that were going on this weekend?

I went to the Super Cross cycling races in Gloucester. Although it was hot, it was a beautiful Saturday afternoon. I have never seen any kind of race before, so to see cyclocross with the manfriend’s dad was fun. We chatted about cyclocross over some homemade “pita bread” like wraps for lunch. Chicken, pesto and tomatoes. Delicious!He taught me about all the different types of cycling races and gave me a few different rider’s background. Even the amount of power it takes to be a cyclist. There are man obstacles in the course and you must be strong. Helen Wyman, British National Cyclocross Champion, won the women’s elite race, keeping first place nearly the entire time. Jeremy Powers, the US National Cyclocross Champion, won the men’s elite by a long shot!

Now today, Tuesday, we do it all over again and I can’t wait for a day off. Friday please come sooner! 

Question: Have you ever seen a race or participated in one?


Lower Body HIIT Workout

Today I have something fun for y’all.

Here is a sample workout I use for my client training for her crew team. A strong lower body, back and core are essential for one who rows.

I focus mainly on quads, lats, core and biceps exercises for her program, but it’s important to train every muscle group.I love training the lower body and enjoy building quads of steal. For today, I am sharing with you a lower body HIIT (high intensity interval training) workout that I like to do at home or in the gym.

Be sure to use a weight that is going to challenge you. I personally use 10lbs weights for this workout. This workout is also a part of my client’s program, so you get a sneak peek into one of her training days as well.

It should take about 30-40 minutes to complete. This workout calls for three rounds, but I like to do four to kick it up at notch. Remember to warm-up and cool down/ stretch after. Have fun and get sweaty!Lower Body HIIT Workout

Cardio Burst Warm-Up (Complete TWO sets to warm-up)

      • Jump Squats – 3 Sets x 10 Reps
      • Mountain Climbers – 3 Sets x 20 Reps

Weight Training/ Cardio Burst (Complete THREE-FOUR Sets)

        • Barbell Squat (or w/ dumbbells)- 3 Sets x 15 Reps
        • Single Leg Squats – 3 Sets x 10 Reps
        • Sumo Deadlift (w/ barbell or dumbbells) – 3 Sets x 10 Reps
        • Weighted Lunges – 3 Sets x 10 Reps (on each side)
        • Plie Squats – 3 Sets x 15 Reps
        • Standing Calf Raises (w/ machine or dumbbells) – 3 Sets x 15 Reps
        • Cardio Burst!
    • Repeat weight training and cardio burst TWO (or three) more times.

That’s right; you warm up with two cardio burst sets. Then you complete the weight training portion and do one round of the cardio burst after.

Then you repeat the weight training and cardio burst two more times for a total of three rounds. Like I mentioned, I sometimes like to do four rounds for an extra push.

By the end of the second round I am a sweaty mess but I know I have to keep pushing. No pain, no gain right? We must do things that are uncomfortable in order to see change.

Hope y’all enjoy this workout and if you have any questions, leave them in the comment box below!

Question: What’s you favorite muscle group to train?


Follow

Get every new post delivered to your Inbox.

Join 90 other followers

%d bloggers like this: