Tuesday, September 30, 2014

My Gym Routine Lately + A Workout

It's been a little while since I've talked about what my workouts look like, so- here ya go! I've been lifting 5-6 days a week, as heavy as I can with no cardio. This is usually something I start doing once winter rolls around BUT I decided to get a jumpstart this time. Back in June (I think it was June…) when I was having a really hard time sleeping, I lost a lot of muscle. So much in fact that one of the trainers I work with asked me if I was leaning out for something. My response: No, but my arms look skinny, huh? His response: Ya. 

This killed me. 

With all of the hard work I've put in over the years, the last thing I want to be called is 'skinny'. With the lack of sleep I just wasn't able to make it to the gym, and when I did it was more than likely going to be one of the worst workouts I've ever had. I didn't have an appetite and truthfully most of the time I wasn't working was spent in bed trying to get 10 minutes of sleep here or there. It was awful. So one day I promised myself as soon as I had my energy back I was going to be on a muscle building spree and here we are! To be honest, I usually do the whole eat more-no cardio thing in the winter because I tend to put on a little weight and lets face it, yoga pants and leggings are the perfect way to hide those extra lbs. But much to my surprise, as I started eating more and lifting heavier I really started to feel better about my body. 

I'm not summer lean but I'm also seeing lines and muscles where I never have. I eat carbs with every single meal throughout the day and I don't feel the least bit guilty about it (yes, I would give myself anxiety about it, second guess myself, etc.). And really, I'm just happy with where I am right now. I enjoy eating for muscle gain and I enjoy lifting for muscle gain so why not do what I love? I'm sure eventually I'll be open to throwing some cardio in and being strict on on counting macros but that time is not now and I'm okay with that! 

This was today's Bi/Tri workout, feel free to give it a shot! 

Thursday, September 25, 2014

In Person and Online Training

Now that summer has come to a close are you realizing there may have been a few too many BBQs or summertime beer? With the holidays just around the corner, it's important to get back on track now and avoid the snowball effect. I offer flexible macro meal plans and personalized workout programs to ensure come the new year, you can focus your resolution on something other than losing weight. (Believe it or not, a 12 week program will get you right to the end of December!) 

I offer both online and in-person (Gilbert, AZ) training and regardless of your goals, I can help! Shoot me an email for more information- brittany@littlebshealthyhabits.com. 

Wednesday, September 24, 2014

2 Veggie Filled Meal Ideas

Admittedly, my veggie consumption has pretty much sucked lately so I've been making a conscious effort to include them in more meals. I'm trying to take meals that I normally eat and throw veggies in, instead of forcing myself to sit down and eat a plain bowl of broccoli. I'm always going back and forth with this-- I'm either gung-ho or totally a slacker but I'm going to do my best to keep this up because, well, veggies are good for you! Here are 2 of my meals from today that I was able to still enjoy while getting in my veggies too. 

My normal breakfast: Egg whites, turkey bacon, and Ezekiel goats. So, today I added chopped zucchini, onion, and jalapeno to my eggs and it took a whole 3 extra minutes to do it. It added lots of flavor and I was definitely more full too. 

Today was leg day so I wanted a nice carb-y meal as my lunch. I took whole wheat noodles and added a low sugar marinara sauce, chopped up grilled chicken I had prepped in the fridge and then added a cup of frozen broccoli. Stuck it in the microwave and then had a SUPER filling, nutrient rich lunch. I've been stocking up on frozen veggies lately-- this way I always have something on hand and don't have to worry as much about using up produce before it goes bad. 

Hope that's helpful for you fellow veggie excluders :) 

What are some other ways you like to incorporate extra veggies into your diet? 

Monday, September 22, 2014

Puma Fitness

The following post is sponsored by FitFluential LLC on behalf of PUMA Fitness.

To say I was excited when I received my clothes and shoes for this PUMA Fitness campaign would definitely be an understatement. Since I pretty much live in workout clothes 95% of the week, it's so nice to have some new staples! Puma was gracious enough to send over two complete outfits, one that's perfect to wear while you hit the weights and the other is great for lounging in post workout. 

First, the performance look which I just happened to be wearing when I hit a new shoulder press PR! The Gym 3/4 Tight are a fun crazy print and fit like a glove. I didn't have to adjust them during my workout and I have to say they're great for the backside too ;) The Gym Tank 3 has a built in sports bra and moisture-wicking material with the cutest criss-cross detail on the back. I'm usually a lose tank top kind of girl when I'm lifting but it's nice to have these cuter tops to wear now and then too. 

The last piece of the performance outfit were these Mobium XT shoes that are really lightweight and have a Mobium XT band on the outsole of the shoe which gives great support and makes them a great performance shoe. These are awesome especially if you're doing a lot of plyometric type movements because they give lots of support and allow you to move quickly. 

The second outfit offers more of a fashion comfort look and is admittedly my favorite of the two. From top to bottom this is probably one of the most comfortable outfits I own and I've pretty much been living in these crops now for weeks. The Studio Capsule Pants have a wide elastic waistband and drawstring and are also cuffed at the bottom so you can wear them as pants or capris. The Gym Loose Tank Top was a little too big for me, so I just tucked it up in the back and was good to go. This has moisture wicking properties as well so it's great for running around in this AZ heat (yes, it's still 100 degrees here!). And last but definitely not least, the Narita V2 shoe which has a Breathable EcoOrthoLite® sockliner for optimum fit and comfort are my new go-to when I need a shoe that's comfy and versatile. 

Do you have different gym clothes that you wear in and outside of the gym or do you tend to just mix it all up? 

Wednesday, September 17, 2014

WIAW + Consistency

Hello! I'm running a little late with today's WIAW post, but I managed to get it together because I wanted to touch on a food related question I get asked a lot… How do you stay so consistent? 

I really had to stop and think about the answer to this, and I realized that I'm consistent because I don't give myself another option. It's kind of like when I look at my client that's an anesthesiologist and he tells me he's been awake and working for some insane amount of hours. How does he do it? He just does because he has to, it's part of who he is and what makes him happy, and it's his lifestyle. If you make healthy eating your lifestyle, as in you don't even pick up the chips, sweets, or sodas at the grocery store then you really have no other option than to be consistent. Sure you can enjoy some pizza or a burger now and then just like the doctor takes vacations but it's not an everyday thing which is what makes it fun and special. Just my two cents! 

Anyway here are yesterday's meals! 

Egg white omelet with ezekiel toast and turkey bacon 
Rice cakes with greek yogurt and berries 
post workout waffle and protein shake 
Flat out wrap with taco meat, corn and lettuce 
Chicken stir fry with brown rice 

Wednesday, September 10, 2014

4 Ways to Avoid Blowing your Diet this Weekend

It's Wednesday, and unfortunately I don't have a WIAW for you… sorry! I've been sick this week with a really annoying cold and on top of my nose running like a faucet and my head being in the clouds, I haven't had my usual appetite. I'm pumping myself full of Wellness Formula and cold medicine so hopefully I'll be back to my regular routine soon. 

I did want to touch on something today that I've wanted to write about for a while now, and that is WEEKENDS. They seem to be everyone's arch nemesis and they shouldn't be! Almost every Monday I get an email from one of my online clients saying they blew their macros over the weekend and now they feel like they've set themselves back. Here are a few of my tips for staying (mostly) on track over the weekend. 

  • No empty fridges. I know a lot of us shop and prep on Sundays for the week but a lot of the time Saturday and Sunday aren't accounted for. Make sure when you shop you have all the essentials to get you through the whole week and weekend until you shop again. 
  • Save your cheat meal for the weekend. If you are someone that plans a cheat meal or two a week, save it for when you know you'll be out at a restaurant, birthday party, etc. As far as cheat meals go, I always tell my clients: If you look back at your week and can say you've been at least 80% true to your diet/macros, then a cheat meal is totally fine. BUT if you look back at your week and realize you had 2 pieces of pizza on Monday, went out for froyo on Wednesday and had 3 beers on Thursday, it's probably a better idea to skip the cheat that week. 
  • Get your workouts in. I know oftentimes people plan to take their rest days on Saturday and Sunday, but I don't necessarily think that's always the best option. Instead, take a day or two off during the week and use the extra time you have on the weekends to crush your workouts. Most people tend to stick more closely to their diets if they've already worked out that day-- so use the weekends to your advantage. 
  • Plan ahead. If you know you're going out to a certain restaurant on Saturday night take a look at the menu before hand and pull up the nutrition facts. Decide what will fit into your macros and what you want to splurge on. If you're going to have the burger, skip the beer. If you're going for a couple glasses of red, skip dessert. It's all about balance :) 

Monday, September 8, 2014

Ask The Pro Panel Presented by Bodybuilding.com

Happy Monday! It's a very wet Monday here in AZ which made it a perfect day to sleep in and try to kick this cold I have coming on. I spent about an hour watching this bodybuilding.com video today and I decided I just had to share it here because there is SO much great information in it. I know it's long, but if you get some time or even watch it in segments, I promise it's worth it. I love Dr. Wilson and have read a lot of his research-- he definitely knows his stuff. 

Happy learning! :) 

Friday, September 5, 2014

Rosemary Chicken with Roasted Veggies

Happy Friday friends! Hope everyone has had a great week of workouts and nutrition after the long weekend and you're keeping those goals top of mind! I've been to the gym every day this week (1 day was cardio only, yes cardio) and plan on hitting back this afternoon. We'll probably take a rest day this weekend to recoup and get ready for another week of heavy lifting. 

To be honest, I've been a little boring in the kitchen lately, sticking to lots of the same things as far as lunches and dinners go but I did come up with this one dish (well, almost) recipe that was really good and lasted a few days. 

3 large chicken breasts cut in half lengthwise (I like thin chicken, you don't have to cut it) 
6 red potatoes, cubed 
1 head of broccoli, chopped 
1 cup grape tomatoes 
2 T extra virgin olive oil 
2 T rosemary 
Salt and pepper to taste 

1. Preheat oven to 350 degrees 
2. Place potatoes in a large rectangular baking dish and drizzle 1 T EVOO and salt and pepper on potatoes.
3. Bake for 30 minutes or until potatoes are about 3/4 of the way cooked. 
4. While potatoes are cooking drizzle 1 T EVOO on chicken as well as salt and pepper as desired. 
5. Remove potatoes from oven and place chicken on top and sprinkle veggies on top of potatoes as well. 
6. Place back in the oven and cooke for 20-25 minutes or until chicken is cooked through. 

I also used this same recipe for breakfast! I chopped up about 1/2 a chicken breast, and threw that with the potatoes and veggies in a skillet. Then added egg whites and turkey bacon and it was so yummy! 

Thursday, September 4, 2014

Fall Fitness Fun!

Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9, all opinions are my own.

Believe it or not summer is going to be over before we know it and the weather will be just right for taking workouts back outside. Here in Arizona that means one thing—hiking season! We have some amazing trails and mountains throughout Phoenix but from late May to mid September the dangerously hot weather prevents any long trail runs or hikes. But as summer wraps up I couldn’t be more excited to challenge myself in my Target C9 gear.

3 Tips for planning and having the perfect Fall hike!

-       Get a team together. While hiking alone can be a great way to clear your mind, if you’re planning on a longer more challenging hike make sure you have a partner to accompany you. It’s great to have someone to encourage you to push yourself  just a little harder. Oh, and don’t forget your four legged friends too!

Make sure you have the right gear. Target® is a great place for anyone to grab quality performance clothing that is sure to be the perfect accessory to any outdoor adventure. Target® C9 athletic clothes are one of my favorites because not only does it look great on everyone, I love mixing and matching different pieces together depending on my activity--whether that’s being on a mountain, or in the gym.

-      Set a plan. Map out the location of the hike as well and pick a good time to get started. You don’t want it to get dark while you’re on the trails so determine how long you’ll be out and plan accordingly.

Now it’s time to get your crew and your gear together to hit the trails! Have fun!

Monday, September 1, 2014

12 Breakfast for Dinner Ideas

This post is sponsored by Foodie.com

As hard as we all try, sometimes you just don't have food prepped for dinner-- and when this happens there's nothing better than a little breakfast for dinner! Here are 12 great recipes the next time you find yourself needing a quick and healthy dinner. 

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