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Hello everyone! A lot of the times people complain about cooking and it being time consuming, and a lot of the times it is true. grabbing a bite to eat is much more convenient and not to mention a lot quicker. Cooking healthy does not always have to be so time consuming!

Here I have a picture of my favorite food, salmon. Salmon is a great source of protein and it is not bland either. This takes me less than 10 minutes to grill, I add some olive oil and grill some veggies a long with it. It fills me up, its quick and its delicious!

Now I know not everyone is a fish person, this is just something to show you that it is quick, tasteful and healthy. Grilling is one of the healthiest ways to cook your foods and the fastest! I add some lemon and salt, when I have time I bake it with some breadcrumb on top. There is a number of ways to cook your healthy food. My suggestion is to switch it up, add some flavor so you do not resent eating healthy if you are eating the same thing over and over again.

Healthy does not have to mean flavorless and bland, learn new recipes and ingredients and have fun with it! Do not be afraid to add some salt or even a little butter. Like I said, sometimes I add bread crumb. This is not about perfection, it is about the healthier choice. Do not beat yourself up over some sodium or carbs.

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Leg Burn

Warmup:

  • 15 incline walk (6 min, 2.5)
  • 2 incline shuffles (2 minutes each side, 2.0)

Glute Activation:

  • 3×20 banded clamshells (each side)
    • superset: 20 banded hip abductions
  • 3×20 weighed donkey kicks

Workout:

  • 4×15 good mornings
    • superset: banded side walk till burnout
  • 4×15 sumo deadlift
    • superset: banded side walk till burnout
  • 4×15 back lunges
    • superset: side lunges
  • 4×15 hamstring curl
  • 3×20 weighted hip thrusts

(If you do not have the bands, do not worry! do it without them, less difficult, but still effective)

Total Body Workout

60 Jumping jacks, 1 minute plank

50 Jumping jacks, 45 second plank

40 Jumping jacks, 30 second plank

Repeat x3

*1 Minute break*

12 Burpees, 1 minute side plank

10 Burpees, 45 second side plank

8 Burpees, 30 Second side plank

Repeat x2 (Switch sides when doing side planks)

This is a quick workout, but very effective. The key is to take as little break as possible. This workout will definitely break a sweat while working your entire body and saving you time. No gym needed, no excuses!

 

Hi everyone, so┬átoday I had a bit of a rough day, to say the least. My motivation was not at it’s best, which is fine, it happens. My body is as sore as ever, and for that reason I could not bring myself to do much cardio, or really use weights for that matter.

My entire body getting sore all at once happens maybe every week or so, and on these days I realize I need rest. As I have mentioned before, working out is my stress reliever, so naturally on this rough day all I wanted to do was go to the gym but my body was in PAIN.

I was trying to figure out a way to warm up without hurting myself, so i found that speed walking on the treadmill with a sweatshirt helped me break a sweat to get started.

Like I said I was EXTREMELY sore, so I could not use weights either. I focused on my own body weigh workouts, and honestly I do not do those workouts often but this was one of my best workouts. I did at least 20 reps and 3 sets of each workout. I tried to do full body but found myself working on my abs and my legs. In between workouts I would do free weight squats.

20 leg kicks (each leg) 20 x3

* in-between* 50 squats

leg raises (switch between right leg, left leg, than both) 20(each side) 20(both) x3

*In-Between* 40 squats

Side leg raises (each side) 20×3

*30 squats*

This workout was quick and effective, not to mention a gym is not needed! no excuses!

 

Struggles

I often find myself struggling to hit my body goals, and that is because my goals are constantly changing with my body. By this I mean, overtime my body changes, whether its me gaining muscle or losing weight, my goal does to.

I am constantly struggling between believing I put on too much muscle, or losing too much weight, as well as not having enough muscle. I am constantly boosting up my cardio and limiting my weights and vise versa. Sometimes I think the cardio makes me lose too much weight and then I feel too thin and sometimes I feel too bulky. I am constantly changing my workouts and my diet.

This is a struggle I’m sure many people face, and most of the time it is all in my head. Part of me knows that and the other part of me thinks my body goes through huge changes in a week. It is important to keep in mind that change takes time. You are not going to gain weight from one bad meal or lose muscle from skipping a day, just as well as you are not going to lose weight or gain muscle just because you went to the gym once. Everything takes time.

Because of all these constant battles I have with myself I found a balance. I am now keeping my weights low and my reps high and continuing to do cardio daily. I feel petite yet toned and strong. Now agin, this is just my personal preference, not everyone has the same goals. Some may have the goal of gaining muscle, and that is fine! my suggestion for that is to eat right but bump down on cardio. The reason for that is because cardio can actually cause you to lose muscle. Also try not to burn yourself out with cardio before lifting, saving the cardio for after a workout will enable you to lift heavier weights. But this does not mean skip the warm up!

I hope this post helped, I just want people to know that the fear of fluctuating is in everyone! But for the most part, its all in your head. It is just good to be cautious of it.

Snacking

protein

A habit impossible to break, snacking. We all have that part of us that loves to munch on something even when we are not hungry and I’m sure when i say this it will be music to your ears. ITS OK TO SNACK! Eating every 2 hours sounds like a lot but in reality smaller meals and more snacking is another key to weight loss and speeding up your metabolism

When i say snacking i do not mean picking up a cookie every 2 hours, make sure what you are snacking on is beneficial. My go to snack is almonds, and that is because of the amount of protein they contain along with carbs, they are a perfect source of energy! When picking up snacks I never snack on anything that does not contain protein for reasons i discussed in my “enough protein” post.

Find substitutions for your bad snack habits. Like I said this blog is not about perfection, the perfect diet, counting macros and a low body fat percentage. It is about bettering yourself! We all get hungry and have cravings. Whenever I am craving anything sweet, ill pick up a sweet fruit like pineapples or some grapes. If that does not cut it I will find something with dark chocolate, dark chocolate covered almonds or pomegranates are my go to dessert snacks.

When craving something salty I will have salted nuts of some sort, and if that does not cut it ill have some lightly salted kettle chips. It is not the healthiest, or perfect but it is better than eating a bag of lays. Once again this is just about the better choice, perfection is hard to achieve but if you just take it 1 step at a time before you know it you’ll stop craving the things you once did.

High-Intensity-Workout

So I’m sure you’ve heard time after time cardio is the most effective for weight loss. While cardio is effective, it can often be time consuming. Also when it comes to cardio, yes it burns calories but you also lose muscle. I often hear and see women say they go to the gym just to run to maintain or burn fat. 45 minutes on the treadmill and call it a day. While running is very beneficial when it comes to weight loss and your heart believe it or not, weights burn more calories. Get the fear of weights out of your head! building muscle burns fat quicker and speeds up your metabolism.

Cardio is good for weight loss, but it does not always keep the weight off if you stop for some time. If you stop working out your muscles, over time obviously you will lose some muscle mass but it becomes more difficult to gain weight, while cardio may help you feel and look skinny, lack of muscle does not keep the weight off.

I find that HIIT (high intensity interval training) workouts happen to be more effective. Rather than steady cardio at the same pace for 30 minutes you can do a HIIT workout for 15 minutes and it will be just as effective as 30 minutes of just running. go on the treadmill, set it on the highest speed you can maintain, sprint for a minute or longer, slow it down start walking, put it on incline and repeat. Changing speeds challenges your body, and burns more calories for that exact reading. I find that running on incline is also very effective. It is not the easiest thing to do but I have challenged myself to go up a few levels of incline while running as fast as i could weekly. It gets easier and easier, and the easier it gets, I go up a few levels.

I’m sure you have heard the expression “your mind will give up before your body does”. And it is nothing but true! Your body is capable of so much more than you know. 2 weeks of challenging yourself at least 5 times a week and your body will be capable of doing things it has never done before. Some HIIT workouts seem unachievable but thats just your mind telling you that. They are often challenging but simple, and very much achievable. While you may hate it while you are doing it, you will most definitely not regret it after the workout. You will feel refreshed and accomplished. Try 2 weeks of HIIT workouts followed by some weight workouts and see how your body feels! you will not regret it, I promise!