Thursday, November 12, 2015

Grocery Haul and Food prep

Here's another food haul for you guys to look back on when you're making your own shopping lists! Remember to stay on top of your nutrition especially for the next couple of weeks so you can thoroughly enjoy your Thanksgiving guilt free! PS How it is only 2 weeks away!? 


Protein
Rotisserie chicken- will just pick off this throughout the week and use for salads or with rice and veggies. 
Applegate Chicken Sausage- for breakfast 
Del Real Chile Verde Pork- easy for quick meals, sometimes the meat is pretty fatty though so I don't get it too often. 
Boars Head Ever Roast Chicken- for sandwiches 
94/6- lean ground beef- for meat sauce 
99/1 ground turkey- for buffalo turkey meatballs (I usually get 93/7 but they were out) 
Eggs  



Carbs
Fruit- apples, bananas, grapefruit 
Uncle bens 90 second jasmine and basmati 
Whole wheat pasta 
Daves Killer bread 
Wine- Is that a carb? ;) 

Veggies:
 Spinach, romaine, artichoke hearts, tomato, onion 

Other
B's frozen Evol burritos, tomato sauce etc. for meat sauce, 90 cal coconut ice cream sammies 



Tuesday, November 10, 2015

High Volume Arm Workout

I switched up my arm workout yesterday so I wanted to share it here in case you're looking for a little change as well! For the past several weeks I've been trying to lift heavier on arm days and do fewer reps so in this workout I focused on volume and dropped my weight a bit. I also mixed up my super sets by grouping one bicep exercise with a tricep exercise instead of running through all tricep work first then moving on to biceps. My arms are pretty sore today compared to last week so I think the change up was much needed! 


Straight bar cable curls 4 x 15 super set V bar pushdown 4 x 15 
Preacher curl machine 4 x 12 super set tricep extension machine 4 x 12 
Alternating dumbbell curls 4 x 15 super set Seated tricep dip machine 4 x 15 
Single arm cable curl 4 x 15 super set rope pushdown with 3 second pause at the bottom 4 x 12

You can expect an awesome pump with this is done! 

Thursday, November 5, 2015

Pumpkin Maple Protein Muffins

Finally time for a new recipe! I've been making these every week for quick breakfast options or a snack as I'm running out the door and they're great for pre or post workout too! 

Ingredients

1 cup oat flour
1 cup rolled oats
2 scoops MRM Vanilla Whey
1 whole egg
2 egg whites
¾ cup pumpkin puree
1/3 cup maple syrup
½ T vanilla
1 T cinnamon
1/2 cup Splenda brown sugar mix
½ tsp baking soda


Directions 

1. Preheat oven to 350 
2. Combine all ingredients in mixer and mix well. 
3. Place batter in a prepared muffin tin- recipe makes 10 muffins 
4. Cook for 15-18 minutes or until toothpick comes out clean.

As always make sure these are stored in the fridge since they don't have preservatives they'll go bad within a day on your countertop.

Don't forget you can use the code "Brittany" on MRM-USA.com for 40% off your order!

Wednesday, November 4, 2015

What I Ate Wednesday

Good morning! My current situation is me blogging on the couch with a huge blanket over me, looking out side at the 58 degree weather wondering how I'm ever going to make myself go train legs! Eeek! This is really the first cool day in AZ, but don't worry--it will be 80 again by Saturday. Going to the gym in the winter or when it's cold outside is SO much harder for me. I'm not a cold weather kind of person and do not like being cold but I also despise working out in pants, so you see my dilemma. <First world problems much?> Anyway leg days are the highlights of my week in the gym so as soon as I'm done telling you guys about what my food looked like yesterday, I'm out! Promise! 

Breakfast- Egg white scramble and Daves Killer Bread 
PWO- Pumpkin protein shake 
Snack- Turkey sandwich with Ever Roast Chicken, turkey pepperoni, lettuce, red wine vinegar, salt, pepper, oregano. (Best sandwich ever)
Late lunch- Chicken Enchilada Soup 
Dinner- Grilled salmon with jasmine rice and sautéed spinach 
Before bed I also had a whole egg and a couple whites but totally forgot to take a photo. 

How do you guys get up and get to the gym when it's cold out? I need your tips! 

Tuesday, November 3, 2015

30 Minute Shoulder Workout

We don't always have all the time in the world to spend at the gym- okay we never do, so it's important to make the most of the time we do have. If we are running behind one morning and need to get in and out I try to be really strategic about what my workout looks like so that it's quick yet still effective. This is the shoulder workout we did yesterday and my delts are sore to the touch today so I'd say it did the job! 


Warmup: 2 light quick sets of shoulder press 
 Shoulder press (heavy!) 3 x 10 
Single arm linear press (can use a T bar row for this too) 4 x 10 super set lateral raises 4 x 10 
Giant set 3 x 12: Cable upright row, face pulls, bent over rear delt raise
Burnout: External rotations with cable- as many as possible for 3 rounds 

Don't plan on brushing your hair after this one ;) 

Monday, November 2, 2015

Monday Meal Prep + Grocery List

Happy Monday and Happy November! I can't believe it- does anyone else feel like July was last month? November is going to be a busy month for us with 2 charity dinners, a baptism, an engagement party, my birthday, and Thanksgiving so staying on top of nutrition and workouts is going to be really important. In fact, November and December are in my opinion the most important months to focus on your fitness goals because there's almost no getting around all the sweets, dinners, holiday parties etc. It's important to be able to enjoy these events but if you let your day to day nutrition/workouts slip and then add all the holiday extras on top of that you're setting yourself up for a rough start to the New Year. On the other hand if you set some goals for yourself, maybe even start a new program or repeat one you've liked in the past, indulging a bit throughout the holidays isn't going to have a big impact. 

With that said, I actually skipped the meal prep company this week (okay fine I forgot to order) so I made sure to head it to the grocery store today since our fridge was looking pretty bare this morning. I'm asked all the time about my grocery list so I figured today was a perfect day to share what a typical grocery trip looks like. This week I've planned to make chicken enchilada soup, Salmon with spinach and rice, and turkey meatballs so I made sure to shop for all the ingredients I'd need for those plus breakfast items and snacks. 


Here's a breakdown of what you see above (left to right): 

Meats: lean ground turkey, chicken breasts, salmon 
Daves Killer Bread- this is the Power Seed but they're all good 
Bananas 
2 Cold pressed juices 
Cheerios Ancient Grains for post leg day- I usually get the protein Cheerios but I wanted to try something new 
Wine because... wine. 
Almond/Cashew milk blend- haven't tried this either but I like both separately so I figured this would be good. 
Spinach and Romaine lettuce 
Enchilada sauce, black beans, onion, and diced tomatoes for the soup 
Sugar free jelly 
Pre-cut butternut squash- I like to bake this and then mash it up with cinnamon 
Eggs 
Met-Rx bars for B and the evol burrito for him too 
Boars Head Ever roast chicken-- This is SO good! By far my favorite deli meat 
SO Delicious 90 calorie mini ice cream sandwiches 
Powerade Zero 



As soon as I had everything put away I got started with some prep. I have the enchilada soup in the crock pot as we speak and I just pulled the muffins out of the oven. The soup recipe is super easy-- literally just throw all of this in the crock pot: 3 chicken breasts, onion, black beans, diced tomato, corn, 15 oz enchilada sauce, 2 cups chicken broth- that's it! Cook for 6 hours on low and shred the chicken before serving. The recipe for the muffins is ready for posting so I'll definitely have that up this week. Check back tomorrow for a quick and effective 30 minute shoulder workout! 

Did you guys meal prep for the week? If so leave some of your favorites in the comments below! 

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