Have you joined the Muscle Movement yet?

6 Aug

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:      

Me(whit) rockin my Jay Robb Tank and Sweaty Band headband

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
  • 4 strawberries
  • 1/2 cup ice

   

Dinner- Honey Dijon chicken with parmesan broccoli      

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.

   

 **Other tips:      

  • 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 grilled them on the george foreman, because it was rainin' out

 We also made a big veggie salad, and some sweet potato fries     

 Yesterday’s breakfast was another good example of a protein packed b-fast there were some     

  • spinach laughing cow egg whites
  • 2 morning star sausage links
  • half a grapefruit
  • vanilla steamer made with skim milk ~Lunch~

   

                  -Veggie salad    

  • mixed greens
  • carrots
  • onions
  • celery
  • avocado
  • grape tomatoes
  • morning star grilled Chicken strips

   

-Light part-skim mozzarella cheese stick    

-peach    

   Snack~ Greek yogurt cottage cheese yogurt mess   

  Din-din~Progresso Tomato soup with a turkey sammie on a w.w. sandwich thin, and btw there was half of a crumbles leftover turkey burger thrown in that soup!   

   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   

Serves 2   

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.   

   hey it is Friday, so lunch was simple and fast! Smart one’s flatbreads rock.   

  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.   

   Aren’t they adorable?   

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. 

   We all three tried them out for our Fire 55 EZ workout today.   

  **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.   

   -Giveaway alerts-   

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!   

♥X♥O♥X♥O♥Whit!!!

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16 Responses to “Have you joined the Muscle Movement yet?”

  1. kelsey@snackingsquirrel.com August 6, 2010 at 10:24 PM #

    warning everyone – gorgeously fit girls are found throughout this post! ❤

    i definitely support the muscle movement.. just as much as i support your bagel thins!! ❤ NOM NOM NOM

  2. Wei-Wei August 7, 2010 at 12:25 AM #

    MUSCLE, baby! You guys are amazing. I wish I had such access to so many protein-infused foods. My mom would never let me buy protein powder (too expensive and “artificial”) Ah well. I’ll be able to do my own thing once I get into college 😉

    Wei-Wei

  3. mg2012 August 7, 2010 at 12:55 AM #

    You girls rock!
    I found your post through another blog, and I have to say that I’m so impressed with your knowledge and strength at such a young age.

  4. mysweetseason August 7, 2010 at 6:54 AM #

    Joining! Definitely upping my protein intake!

  5. Meg August 7, 2010 at 8:39 AM #

    I LOVE the tips girls 😀 So awesome! I’m bookmarking this post 🙂 Heck yes!

    WHERE did you get that SUPER AMAZING Jay Robb shirt?! I WANT ONE, haha! It’s so cute 🙂 You girls look gorgeous as always, even when you’re working out. I love your enthusiasm, and your recipes, hehe 😉 You two are so inspirational to SO many people, and your family, just know that I totally wish I was THIS into health and goodness when I was a bit younger, ya’ll are FREAKIN AWESOME!

    Have a great weekend 🙂
    Meg

  6. Rachel (tea and chocolate) August 7, 2010 at 8:50 AM #

    Great tips! I’m amazed how much muscle you two have put on in such a short time. Have a fun weekend!

  7. kbwood August 7, 2010 at 8:56 AM #

    Hey girls!! Is it okay if I put that first pic on my next post??

    • CourtandWhit August 7, 2010 at 9:27 AM #

      Of course you can Katie! That would be awesome 🙂

  8. Erika August 7, 2010 at 12:20 PM #

    Thanks for the muscle-building tips! 🙂
    BTW- I love those headbands: practical AND cute!

  9. Laura August 7, 2010 at 1:18 PM #

    Wow…you are so FIT!!!! in the nicest way possible!! Definitely worth the effort in all your eats…i’d never be able to stick to a high protein diet!! xx

  10. lisa August 7, 2010 at 7:56 PM #

    oooohh I sooo wanna get those bands! I always want to wear a handband during working out but I find they always fall behind my ears and then, well, on the floor 😦
    and nothing is more annoying that pieces of my bangs in my face! grr! haha

    • activeash August 7, 2010 at 8:38 PM #

      Lisa- If headbands usually fall off your head while working out, don’t bother buying these ones. To be honest I hated it, it kept falling off my head and everytime I jumped I was more worried about how far back it was pushing instead of how high I was bringing my knees up. I did not like them 😦 …Eventually when it fell off I just left it on the floor. -Ashley

  11. lisaou11 August 7, 2010 at 8:50 PM #

    very nice! gotta love girls who arent afraid of muscles–like you ladies!

    great job trying something new–its worked out well for ya!

  12. Michal August 9, 2010 at 11:18 AM #

    Muscle for sure is the new skinny! I love that stuff I cant get enough. I cant wait until I can get my triceps and my delts more defined 🙂

Trackbacks/Pingbacks

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