Tuesday, September 29, 2015

Back Workout

Hello and Happy Tuesday! Yesterday was back day for us and I woke up really feeling it today so I thought I would share what we did. But before I do, I wanted to share a little tip that I shared on my Instagram about how to have a more effective back workout-- 

You must have mind muscle connection otherwise chances are you will be using your arms to move the weight. Always engage your back first, then move your arms to complete the rep. It usually helps to have someone take a photo or video of you doing a back exercise like lat pull down or seated row so that it's easier for you to visualize the muscles working as you do the movement (Something I'm definitely still working on!)

Here you go! 

Stiff leg deadlifts- 2 warm up sets and 4 working sets of 12 reps 
High row machine (photo in bottom right) 3 x 12 
Pulldowns on cable crossover (top photo) 4 x 12 super set seated row 4 x 12 
Low pulley rope row (bottom left photo) 4 x 12 
Single arm dumbbell row 3 x 12 super set bent over row 3 x 10 

We threw in some stair sprints at the end and called it a day! Hope you enjoy :) 

Wednesday, September 23, 2015

What I Ate Wednesday

Hey guys! I'm back with the first WIAW in a while-- ask and you shall receive! Sleep is going much better for me this week (fingers crossed it stays this way) so I've been hitting the gym hard and have also food prepped a little which always makes things easier. Yesterday was leg day and  I was hungry  all day so I made sure to get in plenty of carbs and food in general. Here's a quick glimpse at my workout: 

Warmup: spin bike 5-10 minutes 
Walking lunges 3 x 20 
Hip Thrusts 5 x 12
Leg extensions 4 x 10 super set plie squats 4 x 12 
Glute kickbacks 5 x 15 
Cursty lunges 4 x 15 

And here were my meals for the day! 
Breakfast- The usual egg white scramble with toast and a couple slices of grapefruit 
PWO- Protein cheerios with MRM Strawberry whey and almond milk 
Snack- Oatcakes or pancakes or whatever you want to call them! Basically just oats, egg whites, 1/2 scoop protein powder, applesauce, cinnamon and sweetener and then topped with microwaved and mashed strawberries. 
Lunch- My version of a cobb salad with Ever Roast Boars head chicken, lettuce, tomato, hard boiled egg and a light vinaigrette dressing. I couldn't figure out what to have as my carb source here so I ended up making another piece of toast :) 
Dinner- super simple, just green salsa chicken and a red potato-- both of which I covered in hot sauce of course! 

I also had 1/2 of a Complete Cookie while I was at work yesterday-- if you haven't tried these yet they are super yummy! Just watch out because a serving size is only 1/2 the cookie, unfortunately! 

PS- my veggie game sucked yesterday... ugh darn veggies. 

Thursday, September 10, 2015

Easy Crock Pot Meat Sauce

Thank you all so much for your responses to my blog post earlier this week! If you haven't had a chance to comment yet, please do! One of the things a few people asked for was more recipes and specifically those that will last more than one meal, and dinner last night just so happened to check both of those boxes.  

I got my sauce in the crock pot at around noon yesterday and let it cook on the warm setting all day until we ate at about 730 last night and it made the sauce SO delicious. 


1 container marinara sauce (I actually ended up using Newmans Own sauce because I realized this particular one has parmesan cheese in it, and I'm allergic-- bummer!) 
1 lb lean ground turkey or beef 
1 can fire roasted tomatoes 
1/2 yellow onion, chopped 
1 T garlic salt 
2 T italian spices 
Pepper to taste 
noodles of choice-- I just look for anything that has whole wheat as the only ingredient 


1. Place chopped onion in large pan and cook until translucent. 
2. Add ground turkey or beef and 1 T garlic salt and cook through. 
3. While meat is cooking add marinara sauce, diced tomatoes, and spices to crock pot. 
4. Once meat is browned add to crockpot and mix everything together well. 
5. Place on low for 1 hour then allow to simmer on warm setting for up to 6 hours. If you are going to let it sit in the crockpot for a while, I suggest adding about 1/2 cup water. 
6. Serve on whole wheat pasta or noodles of your choice! 

Tuesday, September 8, 2015

In Need of Your Inspiration!

 Helloooo! It's been way too long since I've blogged which is actually the reason for this post. As I'm sure you've noticed, my posts have been pretty sparse lately, and it's not because I suddenly stopped working out or eating well but more so because I'm in a little bit of an inspiration rut. I want to make sure I'm providing content that you all enjoy and find useful while also making sure I enjoy creating it. 

So, I guess I'm asking for any and all ideas/topics you would like to see me cover and if there are any particular types of posts you like over others. For example I haven't done a What I Ate Wednesday post in a while because to be honest I figured you guys were sick of seeing my food haha but if thats something you enjoy, I'm happy to start it back up again. Would you like to see more informative type posts, day in the life type posts, giveaways, workouts, etc? Please feel free to shoot any ideas my way by commenting here or on Facebook! Thanks guys!! 

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