Wednesday, January 21, 2015

Quick & Effective Arm Workout

Hello and happy arm day! B and I got out the door a little later than we wanted this morning so we decided to superset everything this morning and had an awesome 40 minute workout that left our arms feeling like noodles. This is a great approach if you find yourself short on time but still want to get in a great workout-- you'll also noticed we did 4 sets on most exercises just to make sure we were completely exhausting the muscles. Try to keep your rests to a minimum so your heart rate stays up and you can avoid the dreaded C word... (cardio).


Monday, January 19, 2015

12 Smoothie Recipes Perfect for Post Workout Recovery

This post is sponsored by Foodie.com

You all know I love me a good post workout shake and it's always great to include different ingredients, especially fruits. Here are 12 awesome smoothie recipes that you can add a scoop of protein powder to for the perfect post workout recovery treat!

Check out 12 Smoothie Recipes Perfect for Post Workout!
by Brittany at Foodie.com

Wednesday, January 14, 2015

What I Ate Wednesday

So proud of myself for actually taking photos of all my meals-- I've definitely fallen off track with my WIAW posts mostly because believe it or not it's darn hard to remember to photograph every meal especially when there are 5-6 a day! Anyway, yesterday was leg day and as I've mentioned before although I've dropped calories a bit to get ready for our trip next month, I'm keeping them higher on leg days. This helps give me enough energy to have a long heavy workout and also provides the calories and carbs I need to repair, recover and grow. 


Here's what my day looked like:

Breakfast: Whole wheat English Muffin with egg whites, spinach, onion, jalapeno, and turkey bacon
PWO: Pumpkin, spinach and banana protein shake
1 hour post workout: Tacos on whole wheat tortillas with pinto beans, chicken, lettuce and hot sauce 
Lunch: Leftovers which were just chicken, veggies, and brown rice 
Around 4pm: I had a late lunch so I didn't expect to be hungry but turned out I was starving so I had half of a Chipotle bowl 
Dinner: a cup of my homemade chicken enchilada soup that I will have posted here on the blog tomorrow! 

I also wanted to remind everyone the coupon code "Brittany" will get you 40% off everything on the MRM site! For a blog covering the supplements I use from MRM click here

Wednesday, January 7, 2015

Meal Ideas + Back Workout

In talking with clients over the last couple of days one big issue many people have is meal variety and I can totally relate to that. Sometimes I go through phases where I can eat the same thing all the time and sometimes I can never eat the same thing twice. So, I'm going to do my best to share meal ideas with you guys when I come up with them-- they won't all be full on recipes per say, more just ideas on way you can pair different things that you may just have laying around your kitchen or pantry. 


Exhibit A (above) was inspired by my favorite fast food place that I haven't eaten at in... a long time. I love me a Taco Bell tostada but with my beach vacation only weeks away I decided to make an at-home version instead. I took corn tortillas and sprayed them and a pan with olive oil spray and crisped them on both sides. While those were crisping I drained a can of pinto beans and placed them in my food processor along with about a teaspoon of garlic salt and blended them. These were my pseudo refried beans which I then spread onto the tortillas and added shredded chicken that I already had in my fridge, shredded lettuce and tomato. Topped it with a little hot sauce and tadaaa! Craving satisfied. 


This is another super easy one that I made mostly because I wanted to use the quinoa I kept sating at in the pantry. I took some garlic quinoa (cooked) and mixed it with shredded chicken, garlic, salt, pepper, cayenne and 1/2 cup of enchilada sauce. I then spooned that into muffin tins and topped with more sauce and topped half of them with cheese for B and half without for me. I baked them on 350 for about 15 minutes. 


I didn't do one of the Fit by Feb workouts today because we were a little pressed for time but I did want to share our back workout for those of you that may be wanting to switch things up a bit. 

Assisted pull-ups to failure x 3 
Cable pulldowns 3 x 12
High row on lat pulldown machine 4 x 12 super set 30 second stair sprints 
Seated row 4 x 12 last set drop set 
Incline dumbbell row 4 x 10 (pictured above) super set hanging leg raises 
Bent over row 3 x 10 super set decline bench crunch 

Hope everyone is having a fantastic day! 

Monday, January 5, 2015

Back at it in 2015!

Whew, we made it! Was it just me or did the last 2 weeks seem to last forever (in the best way possible of course)? Either way I think we're all ready to get back into routine and start hitting those goals we've set. I will admit, after having a very hard time sleeping last night I definitely slept about an hour past my alarm this morning, but I will still be hitting Monday leg day-- just a little later than I had anticipated. 


I was looking through photos on my phone and realized I've had some good looking meals the last couple of days that can easily be re-created in your own kitchen. Above is an open faced egg sandwich from one of my favorite healthy to-go restaurant, ChopShop Co. I did make a couple changes to the original and came up with this: egg whites, arugula, turkey, and avocado on a whole wheat bagel- then of course I topped it off with lots of hot sauce. 


I also made a quick but super filling salad for dinner last night after getting home late from the grocery store. Here's what I threw in the bowl: mixed greens, tomato, roasted corn, avocado, turkey bacon, and shredded chicken and I topped this with 1 T of Newman's Own Oil and Vinegar dressing.


And this morning I started my day the usual way: egg whites with chicken sausage, onion, and jalapeƱo with a whole wheat english muffin. Taking care of some online clients this morning and then heading to the gym for Monday leg day! Make it a great one :)

PS- If you need a little extra motivation I do still have my Fit by Feb part 2 workouts available for just $25 (4 weeks of workouts + cardio). Just send the funds via Paypal to littlebeeblog@gmail.com and I'll send them over! 

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