You may have heard, you may have not, but our girl Katie has started the Muscle Movement!
With the motto “Strong is the new Skinny,” we gained beautiful muscles like these:
Some of you guys wanted to know how we gained 5lbs in lean muscle, so your wish is my command. First off, it is all about the Protein! We incorporate protein powder, Shakeology, egg whites, plain greek yogurt, or cottage cheese into our eats EVERY day. Along with that we try to avoid all if not most of white or refined carbs such as white bread, white pasta, white rice, and white flour. Then, you replace those all with 100% whole wheat. In order to build muscle, it is gonna take a lot of food, so we try to have breakfast, lunch, a snack, dinner, and then dessert. (5 meals in the day). If you think of it, all of those extra calories is what fuels building up those muscles. They can’t grow when all you are doing is eating tiny meals, and burning off everything you eat. Next, it is all about Lean meats such as fish, skinless chicken breast, and low sodium turkey.
A typical Protein muscle-building day for us looks like:
Breakfast- Egg whites(1/2 cup egg whites, chopped onion, laughing cow wedge, hot sauce~microwave for 1 min 20 sec), 1 slice of whole wheat toast topped with Peanut butter, half a grapefruit, and a cup of skim milk
another good b-fast would be these oats
Lunch- Tuna veggie salad (2 cups mixed greens including romaine and spinach, 1 can of drained tuna, lots of veggies, 2 tbs of light dressing), berries mixed with 1/4 cup low fat cottage cheese and 1/4 cup greek yogurt(Fage is awesome! it has 20 grams of protein) and top it off with Kashi
Snack- Shakeology Flax Shake
1 cup almond milk
1 cup water
1 scoop chocolate amazing meal
3 tbs chocolate shakeology
1 tbs flax oil
1/2 cup ice
Dessert- Guilt free choco-strawberry pudding
- 1 sugar-free chocolate pudding snack
- 1 sugar free strawberry jello snack
- 4 sliced strawberries
- 3 tbs of plain or vanilla greek yogurt
Also, after our workouts we always drink some Gt’s Kombucha, or High Country Kombucha. This stuff is awesome to replenish and refuel with and we love all the benefits!
As far as workouts go, we have been following Turbo Fire most of the Summer, which kicks our booty into shape with all those punches, kick boxing, dancing, and FIRE drills! Along with that we have been running, weight lifting, abs, and other videos.
Weight lifting– We usually weight lift on all of our intense cardio days that are between 30-60 min long. First we do our long cardio workout, and then either pop in a weight lifting DVD (ChaLean Extreme burn circuits, P90x Legs and back, Jillian Michaels No more trouble zones, or the Shakeology 30 min workout DVD), do fitness~shape~self~or seventeen magazine arm exercises, or our on routine where we repeat each set. The key is to go heavy, get as many sets as you can to failure, and take each rep slow!
Running– We change up our running routine every time that we run from outdoors, to on the treadmill, to sprints in the park, or the killer STAIR SPRINTS! On treadmill days we usually run a intervals such as here. If you really want to bring up your stamina though run the stairs inside or outside for 10 min. non-stop, or sprints outdoors in the grass across a field(we usually do about 15 across, and then break, try to aim for a bigger goal each time).
Abs– Just like you have heard it before, abs are not just crunches. A lot of your six pack is made in the kitchen. Yogurt, berries, and almonds are all good for the tum tum in case you did not know. lol. Ab days for us are always on days that we run, or have a short HIIT workout. When you run, you breathe heavy, therefore pump a lot of air through your stomach, and contract those abs. We like to further that burn on the stomach with ab work after a good run.
Get 7-8 hrs of sleep every night. If you are missing your sleep, you will feel tired, sluggish, and weak and then will be doggin’ it in your workouts. Muscle recovery is super important to see those ripped muscles.
Change up your workouts everyday, work different muscle groups etc, muscle confusion will leave you with optimal results
Get your family involved! Our whole family has come to enjoy exercising and eating together. You could call us beachbody addicts, because we own almost every product off of their website, and are walking spokesmen for them. lol. We all have our own bag of shakeology, and are signed up for the monthly direct ship shakeology.
Think of how great you feel after an intense workout as motivation to complete your next workout. As Chalene Johnson would say “Working out is a high.”
Now onto some of the eats from the past two days: Do you remember those stuffed turkey burgers we were telling you about in the last post? Well, using Kristen’s jalapeno Popper Cheddar Turkey burgers with Bacon. These babies were Yummy! The only changes we made were turkey bacon, and peperjack cheese 🙂
We also made a big veggie salad, and some sweet potato fries
spinach laughing cow egg whites
2 morning star sausage links
half a grapefruit
morning star grilled Chicken strips
-Light part-skim mozzarella cheese stick
This mornings breakfast was truly unforgettable! Blueberry muffin Protein pancakes. Thanks to Lisa for this genius recipe, we will forever make protein pancakes just like these. 🙂
Wild Blueberry Muffin Protein Pancakes
2 packets wild blueberry muffin instant oatmeal packets
1 cup cottage cheese
6 egg whites
Mix it up in a blender and then put it on the griddle!
Yum, we topped ours with vanilla yogurt, cinnamon, blueberries, bananas, and sugar-free syrup.
Check out the creation I came up with at work today for an afternoon snack. I took a whole wheat bagel thin, made it a cinnamon sugar, and then made a PB&J sammie! Totally one of the best snacks in a long time 😉
Would you look at these cute sweat bands that sweatybands.com sent us.
From the website- “We’ve turned perspiration into a fashion sensation! Sweaty Bands are the ultimate sports and fitness headband, uniquely designed for women and girls who want to show their style, even when they sweat a while! Slip into one today and become a Sweaty Bands believer.”
This company sells fashionable sweat bands to hold your hair in place no matter what physical activity you are doing.
**Verdict- Three happy girls! I loved how my bangs did not fly away by the end of my workout, and I did not have to keep re-tieing my hair on water breaks. For once my hair was not a problem while working out.
Don’t forget to enter our Namaste Giveaway which ends this Sunday at midnight!
Also, Sami is having a great giveaway for the new Vanilla Chai Amazing meal. 🙂
Alrighty guys, the work is done for the day and it is time to relax. Who’s with me?
Cheers to a good healthy weekend ahead!