Oh heeeeyyyyoooo! My loves! I’ve missed you! Hope you all enjoyed the last post. Aren’t you NOW, just as obsessed with Target as I am!? Anyway, get ready, cuz it’s that time again! The beginning of the week is full of healthy eats and recipes, workout ideas, my weekly exercise goal and my favorite part….. GET THE LOOK!
I just HAVE to share what I did the other day, that I totally forgot to blog about!
I got LAZZZZZZZERRRRED! zappity zappppp! If you are still waxing, GET A CLUE!
Ain’t noboooooody got time fo dat!
I am a total lover and fanatic for laser hair removal. It’s freakin genius. I’ve done it a few times before, but it was my first time at this particular location. My friend had gone here before, and highly recommended it. She said that they also had a particular laser machine that was geared more towards olive skin tones, so I was stoked. My skin can sometimes act a bit sensitive.
The place is called PROLASE in Glendale.
We waited practically no time, which is alllllways appreciated. Happy to say that I am practically completely hairless;) like a baby’s bum! Today for me, was a touch up, but I dragged my friend along to try It for the first time. Bless her, she was so damn nervous! I was trying to explain what it felt like, ” it’s kinda like, as if someone is snapping a rubber band on your skin really fast…with cold shots of air” ummmmmmm. Weird description, but I couldn’t really pinpoint what it felt like, all I knew, was that, it was wellll worth it!
You can shave the night before, to me, virtually painless, and you only have to go every 6 wks. By the 7-8 time, hair free! The bomb! This place is fantastic, great service, great machines, and very good prices. They also specialize in other skin treatments:)
Just thought I’d share, in case any of you are considering getting it done:)
Tuesday is the beginning of my week, and I like to start it off with a BANG!
A “FASTED” cardio workout, and strength training upper body.
Showing off my new Target hat:) $9.99 biatchessssss! Sooo cute right!?
Now that I have bangs, I find that hats are the easiest to get them outta my face while I’m working out. I can’t stand pinning my hair back like snookie. No thanks.
And no Biggs….just repping my colts:) I’m a huge Peyton Manning fan, so of course I now have two teams:) Colts & the Broncos!!!
Please stop feeling intimidated to get in that weight room!!! Don’t let those boys intimidate you. I get it, it’s a new environment to you…but, that’s why you become knowledgeable in what you are doing, and which muscles you are are trying to work, because, let’s be honest, nobody wants to hurt themselves lifting weights, and no one wants to see anyone getting hurt lifting. Knowledge is power, so go in there confident, with an agenda….and that’s to build strength with great form and technique. If you have any questions, you guys, ASK THE TRAINERS! That’s what they’re there for!
My workout consisted of:
30 minute cardio:
Elliptical intervals, alternating in resistance and incline to raise my heart rate.
0-2 minutes at resistance 5 > incline 10
2-5 minutes at resistance 9 > incline 5
Keep repeating that circuit for 30 minutes.
30 minutes of resistance and weight training.
Weighted cable crunch
Stability ball AB work
So, as youve probably noticed, currently, my favorite post workout meal has been “Good Girl Pancakes”. I just can’t get enough of them! They are so incredibly healthy and fast, that I’ve become a master. These particular ones were made in like 4 minutes!! No joke, no lie!
All you need is the following:
1 tbsp coconut flour
1 tbsp vanilla protein powder
1 tsp gelatin
Either 1 egg and 1 egg white or use 2-3 egg whites.
Mix really well, grease a pan, form ur pancake, and in a couple min, flip. They cook super fast.
I absolutely loovvveeee nut butters, so I topped these with almond butter, hemp seeds and sugar free honey, but you are welcome ( obviously) to top with berries, coconut oil,nuts, whateves;)
These fill me up till about 10:30 when it’s time to feed my body more proteins! I need 5-6 small meals a day with the workouts I’m doing.
I have such a ritual now, I’m loving it.
WORKOUT> EAT>PRO COMPRESSION RECOVERY SOCKS > BACK TO PJ’S
Until shower and get ready time:)
People ask me all the time if wearing these “special socks” really makes a difference… And I say YESSSSSSS!
These fantastic little things help reduce recovery time, reduce chance of injury, and reduce any swelling or inflammation. They are spectacular. I actually sometimes wear them while I workout. I feel more stable with them on, kinda like a security blanket;)
If you check out Pro Compressions website, they are always having promos, sometimes for 40% off. Sooo amazing!
Like I said earlier….I need protein!
One of my faves!
STRAWBERRY COCONUT SHAKE
1 packet About time strawberry protein
2 tbsp low fat cottage cheese or 0% Greek yogurt.
4 drops stevia
1/2 cup unsweetened vanilla almond milk
1/2 cup water
4-5 ice cubes
1 tbsp unsweetened unrefined shredded coconut.
2 strawberries ( 1 for shake, 1 for garnish)
I just throw everything in my vitamix, but, if you ain’t got one, that’s totally fine, use any blender you’ve got btw….. I can’t even begin to tell how worth it, that Vitamix was…changed my life!
Another snack that I’m packing all week is low fat cottage cheese with blueberries.
This particular C.C is by Lucerne. It’s great because its low sodium!
I will pack usually 1/2 a cup along with 1/2 cup berries.
My mornings are busy, so every night, before bed, I make sure to pack my lunch and snacks.
This weekend was so busy, that I didn’t get a chance to do my cooking for the week, so on this day, I opted for a big super salad.
2 pieces turkey bacon
1 heart of palm
A handful of chopped cilantro.
Dressed with olive oil and vinegar
My afternoon snacks not pictured:
A tbsp peanut butter
A handful of almonds
A handful of raw green beans with hummus
My dinner plan, was to get my ass home to cookin!
First things first….pour a glass of this gorgeous italian red.
On the menu this evening folks:
RAW ZUCCHINI HUMMUS
ROASTED WINTER VEGGIES
LEMON SEASONED BROCCOLI
SAUTÉED GROUND BEEF WITH CHIPOTLE, SHALLOTS AND GARLIC
Alright, lets start with the RAW ZUCCHINI HUMMUS:
You could use, either a vitamix, or a food processor.
This recipe is sooo good, and the best part, is that it’s RAW, and virtually no carbs! No chickpeas in this recipe.
You can find raw tahini at whole foods or online. Tahini is made of sesame seeds. All it is is sesame paste really. It’s delicious in, not only hummus, but also for making salad dressings:) a great staple to have in your fridge.
3 medium zucchini’s
1/4 c olive oil
1/4 – 1/2 cup lemon juice ( I like mine with 1/2 a cup, u know I love lemon;)
1/2 cup raw organic tahini
1.5 t salt
2 t cumin
3 cloves of garlic
1/4 tsp cayenne pepper
1/4 tsp Paprika and some to garnish
Peel the zucchinis, and cube them, add all the rest of the ingredients and blend in bitamix or food processor.
Top or garnish with a little olive oil , paprika and pine nuts or seasoned pumpkin seeds, and Enjoy!
This makes a batch that will force you to share. Orrrr, not;) it’s that good.
Eat with flax crackers, dip your veggies, and add to your salads.
(adapted from Sacred Source Nutrition)
Next, LEMON ROASTED BROCOLLI
A bag of broccoli florets from Trader Joes.
1/2 a lemon
Garlic Salt and pepper
Dash of paprika
Olive oil spray or 1/2 tsp.
Preheat oven to 350 degrees.
Line roasting pan with foil, add broccoli, toss with remaining ingredients, and roast for 15-20. When the tips start to brown. I don’t like to cook the death out of veggies, sooooo don’t do it either;) no need to deplete all of the nutrition…
Time to pile on MORE VEGETABLES!
My favorite healthy add in for any meal, are roasted vegetables. I literally throw everything I have in the fridge in a roasting pan, I’m so into it.
Today, we’ve got.
I pretty much just 1/2 everything, throw them onto a roasting pan, toss in olive oil, salt, pepper, and any other seasoning you like, lay out evenly, and roast at 350 degrees for 30-40 minutes, and you’ve got a great side or topping to any dish.
What’s great about roasting, is that the vegetables soften so much, that they almost caramelize themselves , and become a bit sweet. Ahhhh, so bomb!
Like I said, veggies go with everything. I actually don’t even count my veggies as part of my caloric intake.check out DINNER!
Because I get bored easily of chicken and fish, sometimes I need a bit of red meat to break it up. For those of you who think red meat is bad for you, think again. Check it out…
especially if you are anemic and/or an athlete.
“Meat provides nutrients runners need like iron to help maintain energy levels. It also supplies protein and amino acids that repair small muscle tears that occur during training,” according to a sports dietitian quoted by the magazine. A lean cut of beef such as sirloin or tenderloin can be a great source of zinc and iron. And B vitamins, which “help convert carbohydrates into the fuel needed to make it through a training run, are particularly plentiful in beef,” according to the article’s author, Jessica Girdwain.
96% lean organic ground beef
1/4 tsp oregano
1/4 tsp cumin
1 tsp salt
1 tsp chipotle seasoning
1/4 tsp paprika
1/4 tsp cayenne pepper ( I’m into spicy right now… It aids in fat burning, so get into it)
2 chopped shallots
2 finely chopped garlic cloves
1/4 cup water
In a bowl, combine ground beef with all your seasonings, other than water, shallots,garlic. Get in there with your hands to ensure it’s mixed well.
In a large skillet, sautée the shallots and garlic on medium heat. Just to soften
Add meat mixture. Sautée and break up chunks with a spatula. Add water, and cook for another 10 minutes on med/ high heat.
Now I was complete;)
Complete nutrition. Protein, fiber,fat,and complex carbs. This is called EATING FOR FUEL.
Listen, it’s hard to stay on top of eating clean sometimes, but we can prevent binge eating and bad decisions by preparing ourselves. I always encourage pre-planned meals that include all of the nutrition your body needs, so that later on in the day, the body doesn’t say ” WTF I NEED CARBS! Remember, vegetables are a great source of carbohydrates, with occasional quinoa, lentils, and oats. If you feed your body the right things, and OFTEN, you won’t feel deprived. Also, not to mention, the right foods burn fat too, so, it’s a win-win.
My basic packed lunch:
Sharing my week in workouts with you guys! I can’t stress enough, how important and efficient it has been for me to actually write down my workout goals! It’s changed the way I train, I swear. The fact that I’ve typed it out, and shared with y’all, makes me feel completely accountable!
You know what I just thought of!!?
Since I get inspired by all of you reading my weekly workouts….. What if you sent me YOUR weekly workout schedule!? Ahhhhhhh… That would be amazing! You create them at the beginning of the week, send them to me, I POST THEM, and we can both inspire each other to stay on track! OOOOMMMGGGGG
Why haven’t we done this yet!? Ok, seriously. It doesn’t have to be gnarly, just attainable.
Ok, and I also have a confession…. Thursday: I forgot, it’s V-day… I’m gonna go ahead and cheat, and call it an off day….I’m freakin sore anyway. I’ll switch it for Saturday. Yeah, that works:) I don’t mind the gym being my Saturday night date!
How bout a bit of cardio inspiration?! I know, I know… I f*%#ing HATE cardio, but guess what….. Get over it. You know once you start, you get allllllllll crazy lady on that machine!
I found something similar to this on Pinterest I think, so it inspired me to create my own little treadmill circuit.
I get freakin bored sometimes, so it’s fun to challenge yourself. This one is great because it targets all of your body! We’ve got major inclines, sprints, walking uphill backwards, sideways, you name it. This isshhhhhhh is the bomb!
Next time you’ve got 30 minutes, try this CIRCUIT.