Thursday, July 30, 2015

Easy Meal Ideas

I decided to call this post meal ideas because it's clearly Thursday and not Wednesday when I planned to write this post. What can I say the day got away from me and before I knew it the clock said 8pm. Anyway, I figured I would share my food since I'm putting in a (pretty) diligent effort to eat really healthy and clean for the next 4 weeks or so while we are also amping up our training. Not to say I haven't been eating healthy because honestly I think that's something that's going to be part of me forever, but definitely been skipping meals, eating out lots, and picking up food when I should just be making it at home. So this week we really put in effort to have lots of food ready to go at home and we've done a great job! Although you will see we ate out this particular night since we were celebrating my grandmas birthday, but I kept it nice and healthy. As much as I wanted to eat the whole basket of chips and salsa and get a million tacos, I stuck to the shrimp salad and used salsa for dressing, go me! :) 

Meal 1- Egg whites with Applegate chicken sausage and turkey bacon, Dave's Killer bread and strawberries 
Meal 2- Rotisserie chicken with basmati and spinach 
Meal 3- Taco salad with romaine, roasted corn, turkey ,basmati, and salsa 
Meal 4- Grilled chicken,  veggies and basmati (can you tell I'm on a rice kick?) 
Meal 5- Shrimp salad 

Tuesday, July 28, 2015

How To Break Through a Plateau

Whether we like it or not, we are all likely to hit a plateau in our training or find ourselves just coasting instead of having a  serious goal or plan. This actually isn't a bad thing, it gives you time to kind of relax a bit (as still as you're making an effort to get to the gym and eat well) while not losing too much progress. This is where I've found myself the last couple of months-- still training pretty hard and eating pretty well but not going above and beyond to excel at either, so I decided starting this week it was time to kick it up a notch. B and I are implementing circuit training into our routine 3-4x per week and then 2 heavier lifting days where we focus on muscles we want to grow (glutes for me chest for him). Additionally we will do cardio on 2-3 of our circuit days since those workouts tend to be a bit shorter. I will admit, these last two circuit days in the gym have been HARD, like verge of puking, heart pounding out of our chests, dizzy, hard but we have pushed through and are definitely liking it so far! We are going to do this for the next 4 weeks and then re-evaluate what we want to do when September rolls around. 

Here are a few tips to refer back to when you're in a plateau or just want to change things up: 

1. Change your style of training. If you have been training for strength, move into higher reps for a while. If you haven't done cardio, try adding in circuit training or active rests to your lifting schedule. It's easy to get comfortable with a certain style of training and it can be hard to force yourself to do something you may not like as much, but if you really want to make some changes sometimes its necessary. 

2. Manipulate cardio. There are so many ways to get your cardio in, and if you're someone that has been doing 30 minutes of steady state cardio for the last 6 months its probably time to switch it up. HIIT it is great for fat burning; I like doing 20 second all out I might die before 20 seconds is up and then recovering for the rest of the minute (40 seconds). Repeat this 15 times. You can also do tabatas, hiking, circuits, bleachers, swimming, biking etc. 

3. Pay closer attention to nutrition. If you've just been coasting through your nutrition and eating 'mostly' healthy try cracking down on yourself a bit. Get out the ol' My Fitness Pal app and start taking a closer look at your macros and what you're actually eating. If you've been a bit more lax with more processed foods, condiments etc. cut those out for a while and see if you can tell a difference in your physique. 

4. Make sure you haven't been overtraining. Sometimes when people hit plateaus it's because their bodies have just had too much for too long. If you've been training heavy and hard for 12+ weeks it may be time to take a break. Taking 5-7 days away from the gym can really make a big difference mentally and physically, and don't worry, you won't regress in just 5-7 days I promise!! 

Wednesday, July 15, 2015

Chicken and Veggie Pasta

Hey guys! I'm sitting here eating lunch and figured I would share this awesome recipe I threw together on Monday (with some inspiration from a dish my mom makes!). Both B and I have eaten off of this multiple times and there's still more in the fridge, so this is a great recipe to make as part of your meal prep since it will last a while. I made the noodles and the rest of the recipe separately so that I can add in the carbs as needed or I can choose to just eat the chicken and veggies alone. Hope you enjoy! 

3 large chicken breasts diced 
1 jar of artichoke hearts in olive oil and spices, chopped (found in produce section) 
1 jar of sun dried tomatoes in olive oil and spices, chopped 
2 large zucchini, chopped 
1 T minced garlic 
1-2 T red pepper flakes 
1 tsp EVOO
Salt and pepper to taste 
1 box whole wheat noodles of choice (only ingredient in mine is whole wheat flour) 

1. Cook noodles according to packaging and set aside. 
2. In a large pan, add garlic and a tiny splash of EVOO (about 1 tsp) 
3. About a minute later add chicken, salt and pepper and allow to chicken to cook until the outside is white but the inside is still raw. 
4. While chicken is cooking, drain and rinse your artichoke and tomatoes. This step is optional but because they come in olive oil you will be adding a lot of additional fat to the recipe if not rinsed. 
5. Add remainder of ingredients (not noodles) to the pan and cook until chicken is cooked through. 
6. Place on top of whole wheat noodles or eat alone! 

Wednesday, July 8, 2015

Progress and Perfection

I wrote a blog a couple weeks ago about women and negative self image, and today I wanted to touch on another aspect of that- perfection. All too often I see clients that get so down on themselves because they snuck a cookie or had a cheat meal they didn't plan on or missed a workout. I'm here to tell you that progress does not just come from perfection. Progress comes when you dedicate yourself, over time, to this lifestyle. It comes with consistency. 

Health and fitness should be one of many positive components to your life but unfortunately it often ends up causing negativity, body shaming, and this quest for perfection that doesn't exist. Remind yourself that you are not a failure because you missed a workout, in fact there will be many many many more times in your future that you miss workouts-- but that doesn't negate all the workouts you did complete. You haven't failed because you ate a cookie, you've succeeded because day in and day out you hit your macros pretty darn close.

I'm not saying there's no need to hold yourself accountable, because of course you want to reach the goals you've set. But I do want to remind you that you should be HAPPY as a result of a workout. You should feel GOOD and energized after eating a healthy meal. Don't ever let something that should bring positivity to your life bring you down instead. 

Remember: consistency, not perfection. 

Tuesday, July 7, 2015

Back Workout

Hello friends! Hope you all had a great holiday weekend and are now back in the swing of things. My gym is closed this week for renovations so we've been jumping around to different locations and it's been kind of fun seeing some new equipment and stepping out of our comfort zones a bit. Yesterday we did back and I'm not sure if it was being in a different place or just happy to be back in the gym after vacation but I hit a PR on lat pulldown- hooray! I did 105 lbs which is my bodyweight 6 times at the end of my set! My back is definitely feeling it today so I thought I would share our workout with you, enjoy! 

Wednesday, July 1, 2015

What I Ate Wednesday

Hey guys! Hope your week is going well and you're staying cool, unlike us! Eating has honestly been a bit of a challenge while adjusting to the higher temperatures, I feel like every time I'm hungry (or should be hungry) nothing sounds appetizing so you'll see my food yesterday wasn't really 'normal' for me, but it worked! Thankfully we are escaping the heat again this weekend and heading back to San Diego (so lucky we live a short 5 hour drive away!) so I'm making sure to get all my workouts in before we take off friday morning. This weeks split looks like this: 
Monday- glutes 
Tuesday- shoulders/tri's 
Wednesday- legs 
Thursday- back/bi's 
Then I'll take Friday- Sunday off and pick back up again on Monday. As much as I would like to say I'll workout while we're gone, I know the chances are slim so as long as I get some good lifts in this week, I'll be all set. 

Here's what yesterday looked like: 

Breakfast: Egg scramble, Oatmeal English Muffin, strawberries 
PWO: Shake with banana and spinach (not pictured) 
Snack: more egg whites with grapefruit 
Lunch: I was craving a sandwich like crazy so I grabbed a 'mini' from Jersey Mikes. It had turkey, lettuce, tomato, onion, jalepeno and red wine vinegar. 
Dinner: homemade turkey tacos with lettuce tomato and salsa. 

What are your favorite things to eat when it's super hot out? 

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