I have become addicted to coffee! HELP ME

SO big, no HUGE problem! I have always been the one to yell at my siblings along with my parents, aunts, and uncles about their caffeine addictions. I really dont think its a good thing to have to need something to wake yourself up in the morning. You should/ I should feel good enough when I wake up that I can start my day without it. BUT I NOW CANNOT. I have to drink it every day before my fasted cardio or else … I tried green tea (I drink that all throughout the day) but It does not have the same effects of coffee. I promise you that. So basically what I am saying is that I have succumbed to being an addict. I mean hey, it could be worse right? 

Well…

Alright well the positive and good news is that im back on track! I didnt have a terrible weekend by any means, but it was not  what it should of been when it came to my diet. I splurged a little bit on friday night ( which was not good but okay because i did the stair master, then spynga (spin and yoga), and then lifted), and then saturday I splurged a little bit with a true cheat meal (vegan cinnamon roll), and sunday was just off. I am back on track now and I am going to stick with it through my weekends. I was so mad at myself for getting off track on the weekend. I mean really? Get it together girl! I am already seeing progression though, and throughout the week I feel super lean (along with my stomach actually looking super lean too). I definitely over worked myself last week with doing spin and yoga on top of my fasted cardio and lifting so I learned my lesson and I am going to lay off a little bit on that. I am feeling much more refreshed this week, and I have a lot more energy than last week. My glutes are starting to shape up so wohoo for that 🙂 

 

today’s workouts :

fasted cardio –  30 minutes on the spin bike + 45 minute full body circuit

lifting – leg day ( especially glutes and quads) + abs

 

My diet has been spot on and I am feeling good. I will check back in tomorrow. Would anyone like to see me post pics of some of the exercises at the gym or the food I am eating? Let me know! 

 

Have a great day everyone 🙂

So far so good !

I am loving this whole diet and workout plan. So far I have been feeling really great, today I was a little tired but I think my body is just adjusting to the cut down on calories. I already feel leaner even though I know thats probably crazy but hey I’m going with it!

My ass has never been more sore thats for dang sure. I freakin love it! ( I am pretty sure its due to all the glute kicks I did on monday) Also my lack of stretching which I really need to improve on immediately.

My diet is pretty simple but I am trying to mix up my veggies to keep it interesting. I have also been switching up my mustards (dijon and regular) for my sauce. I know im crazy right, HA.

My diet is only around 1000-1500 calories a day but since i’m eating so many meals a day I really do feel full all day long. The protein shakes really fill me up too!

I start my day with a fasted cardio followed up with my plantfusion protein shake. I have been doing yoga or spinning after my morning cardio. I lift later in the day once I have eaten and gained back some energy.

My favorite meal everyday is my oatmeal or pancakes with 1 tablespoon of almond butter. CARBS AND ALMOND BUTTER – YUMMY!!! 🙂

Wednesday I just do cardio though, so today was a bit of a recovery day and then tomorrow I am back at it again. I am pumped for yoga tomorrow to stretch out these legs, its much needed.

Once I start seeing some serious progress I will post some pics.

Have a great night everyone! 🙂

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The journey begins ..

Day 1 : So to be honest this morning I didnt get to do cardio on an empty stomach because I was woken up and told I have a dentist appointment to get to in 15 minutes .. typical. So therefore Day 1 was not off to a great start. It has been and is an absolutely beautiful day though, and I went for a nice long bike ride. I did my back day today, and 20 minutes on the stair master. 

My diet has been right on today too 🙂

Breakfast : profusion protein shake with 1/2 a banana and 1 cup of unsweetened organic almond milk

Snack : 1/2 cup oatmeal with 1/2 cup almond milk

Lunch : 1 veggie burger with 1/2 a cup of peas and broccoli

Snack : 2 Rice crackers with 1 TBSP almond butter and 1 TBSP avocado 

Dinner : 1/3 cup sweet potatoes, 1/2 cup broccoli, 12 asparagus 

yummmmmyyy 

 

I ordered a fitness and food journal off etsy today and I so pumped to get it. I cannot wait to start tracking everything. WOHOO !

123 .. EAT WELL

Hey Everyone !

So I am about to embark on a strick clean eating lifestyle change along with a pretty intense workout program. Part 1 last about 8 weeks then I will start the next phase. I am really looking forward to seeing what comes from this! 🙂 So why I am writing about this .. to make sure that I keep on track. Through writing my daily meals and exercise routine, I can make sure I stay on top of everything. I really pumped about everything, so I cant wait to get going tomorrow. WOHOO ! 

Almond Milk Recipe : secret to making it even more delicious!

So almond milk is basically the bomb. I really do love it, and I also love how incredibly easy it is to make!

milk5

My Recipe :
– 2 cups raw almonds, soaked over night ( at least 8 hours)
– 4 cups filtered water
– 1.5 tsp vanilla extract ( even better – 1 whole vanilla bean)
– 1 tsp cinnamon

1. Place almonds in a bowl and cover with water. Let them soak for at least 8 hours, but if you dont have a whole bunch of time at least try to soak them for 1 hour.

2. Rinse and drain the almonds and place into a food processor. Process until the nuts are broken down as much as possible.

3.Then pour the mixture into a blender and blend on high for about 1 minute or so. ( If you do not have a food processor, just use a blender for step 2)

4. MY SECRET : take this mixture and put it into a container and put in it in the fridge for 1 to 2 days. ( the reason i do this is because it gives it much more flavor and a much stronger almond taste)

5. Take the mixture out of the fridge.

6. Place your nut milk bag over a larger bowl. Then pour the mixture into the nut milk bag ( be careful – go slow) and then squeeze the bag starting at the bottom. You will get a lot more milk then you would expect, it takes a few minutes to it all out.

7. Once you have gotten all the milk out, rinse out the blender and pour the milk back in. Add the vanilla and cinnamon and blend on low.

6. Pour into a jar and store for up 3-5 days. Shake before using!

If you would like it to be sweeter :
Add 3 medjool dates
1-2 packets stevia

Workouts 2/19 & 2/20

Tuesday March 19th

Cycle @ 9:15

Resistance Training :
Triceps/Cardio/Shoulders
•Triceps Kickback 3×12
•Triceps Cable Press Downs 3×12
•Triceps Dip Unassisted 4×10
•Lying Barbell Triceps Extension 3×12
•Push-ups 3×15
•Arnold Press 3×12

Wednesday Feb 20th

Resistance Training :

Legs
•Squats Free Bar 4×15
•Leg Extension 4×12
•Leg Press 4×12
•Sumo Squatting 4×12

Abs

Decline Bench Exercises :
Weighted Decline Sit ups 20×3 ( 15 pds)
Decline Bench Ab Curls 15×3
Decline Seated V-Up 15×3
Side V-ups with weight (2.5 for first two, 1 w/ 5 pds) 20×3
Pike on Bosu 3×15
Hanging Side Oblqiues (w/ 5 pd weight) 15×3
Hanging Leg Raises 12×3

Cardio : HIIT
http://www.dailyhiit.com/videos/painfully-delicious-hiitmax-3-reload
2 Rounds : 50 seconds on, 10 seconds off

Jump Rope – High Knees
Pull ups
Run/skip –
Row and press leg lift + cross
Run/skip
Frog Abs
Low squat in and out legs
Exploding star
Run/skip – side to side
Wood chop twist
Run/Skip / twist abs ( skier twist)
Wood Chop Twist – other side
Run/Skip – in and outs
Elevated push up and knee to elbow ( L + R)
Run/Skip – one leg
Sandback Kick and Lunge
Run/ Skip – one leg
Sand bag kick lunge (other leg)

Daily Hit : 3 rounds, 30 seconds on with 10 seconds off

1)Toe touch push up
2)Side/Side middle Jumps
3)Hold Kick Back – push up/plank
4)Half Burpee + Jump over (burpee then surf board jump then burpee)
5)2 Squat Jumps + 2 Push –ups + 1 tuck jump