Tag Archives: weight training

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!!!

Have you gotten your second wind of the day?

26 May

Wednesday May 26th-

Hey groovy guys and groovy gals!

Well today was an “A” day(early day) and our Friday! Tomorrow we do not have school because of graduation for the seniors, and Friday we are doing nothing but working on Review packets. My teacher said, “We are not going to be doing anything on Friday so just as long as you get it excused, I don’t care if you miss.” So we told our parents and they agreed to let us take off Friday. Do you know what this means? Whit and I will get to sleep in TWO DAYS in a row. We have not gotten one day to sleep in over a month! Five days a week we wake up at 5 am and 2 days we wake up at 6 am. It really starts to take a toll on your body, especially teenagers who have to go to school, work out, do homework, chores, and got to work all in one day. It is madness. I do not know how we do it, but some how we manage.

With it being our early day and all, Whit and I came home had a leisurely lunch, then debated whether we were doing a gym or an at home workout. We were both feeling very tired and groggy today, but we sucked it up and decided to hit the gym. And we hit it hard, I am talking flushed red faces and dripping sweat. We completed 40 min. of running on the treadmill for a total of 3.5 miles and 20 min. of strength training. After completing Insanity, Whit and I have slowly been getting back into running. For today’s workout we used this 3-2-1 running circuit from Iowa Girl, but this is how we modified it:

Time Speed
0:00-5:00 4.0
5:00-8:00 5.0
8:00-10:00 6.0
10:00-11:00 7.0
11:00-35:00 Repeat minutes 5-11 four more times
35:00-40:00 4.0
Total

3.5 miles

  

 

 

 

  This workout was killer, definitely a lung workout. I wore my new Zensah Shin Compression Sleeves that I ordered offline and they worked beautifully. I have been getting killer shin splints lately, and even when I run consistently I have horrible shin and calf pain which keeps me from running farther. These babies give me all of the support I need so that I am pain free

I started off this workout with the intention that I was too tired to do much, but then as Chalene Johnson always says, “I got my second wind” right in the middle of the workout(right at about 25 minutes to be exact)!

 

Well on to the eats of the day. In the midst of Summer we don’t want to have a bloated tummy, RIGHT? As seen in Seventeen’s current issue, they say to skip the blueberry muffin with butter. It may seem fast and easy in the morning, but “it’s filled with unhealthy fats, so it will just sit in your stomach and make you feel puffy.”

 SKIP IT:

 1 average medium blueberry muffins has about 444 calories and 22 g of fat

OR

You could have 2 slices of French toast
1 cup of nonfat plain yogurt
1 cup of strawberries
2 tbs. of pecans
for about 435 calories and 16 g of fat, now which one sounds more tempting?

This morning, we chose a berry smoothie and a slice of rice pecan bread.

Here’s how we made this smoothie:

  • 1 1/2 cups of almond milk
  • 1 container of strawberry light dannon yogurt
  • 1/2 cup of blueberries
  • 1/2 banana
  • 1 tbs might maple pb
  • 1/4 cup old-fashioned oats
  • 10 raw almonds
  • 1 tsp chia seeds
  • 6 ice cubes

    This recipe serves 2

So purple and purdy 🙂

We topped our raisin pecan bread with honey almond cream cheese and strawberry preserves.

**Adding a fruit spread adds sweetness without too much sugar so your hunger will not increase!

** Also another tip from Seventeen!

 Lunch: A mixed greens salad with turkey, purple onion, chick peas, a hard-boiled egg, topped with guac and peanuts. We also used a balsamic dressing!

Sooo good and lots of protein, which is awesome for muscle tone!

One of the things on the side was this Jay Robb Cashew-Coconut bar.

Here are the ingredients:

And nutritional info….

**Verdict: This bar tasted like cookie dough dipped in rice krispy cereal. It was so awesome and kept me full all afternoon. It is very chewy and takes you a long time to eat which is why I think it was so satisfying!

Also on the side was a peach that we dipped in greek yogurt/ pb sauce!

When we got back from the gym we were still not hungry, but we refueled with some High Country Kombucha.

**Verdict: This flavor reminded me of GT’s Kombucha’s grape flavor. I love this stuff, it really has helped clear up my acne!

  

 Dinner was a simple turkey and cheese quesidilla and a fruit salad.  

I love quesidillas!

Tonight my special addition to this fruit salad was MANGO!

Have you been totally lost on where to begin on Summer shape-up Workouts?

Here is a weekly plan to help you kick start:

 SUN  REST DAY
 MON  Strength
 TUES  CARDIO(Jog, bike, Swim, workout vid, or cardio machine for 30 min)
 WED  Strength
 THURS  REST DAY
 FRI  Strength
 SAT  CARDIO(Do intervals. Sprint 30 sec, then rest for 60. Do that 5 times, then rest for 2 minutes. Repeat 3 times total

“Find balance in your regimen and life. Take two days off each week!”-Jillian Michaels

**The importance of Strength training**

  • Strong muscles help you lose weight. And it’s not just the exercise involved to become strong that matters. Muscle tissue burns as much as 15 times more calories per day than does fat tissue — even when at rest! Nothing stokes your metabolism better than muscle.
  • Increases muscle mass, and muscle burns more calories than fat.  Even at rest, your body will burn more calories if you strength train regularly.  As muscle mass increases, metabolism increases, making it easier to maintain a healthy body weight.  If you don’t intentionally rebuild muscle through exercise, every ten years you will need to eat 150-450 less calories each day to maintain your current weight.
  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Get a better night’s sleep. People who commit to a regular strength training program are less likely to have insomnia.

For an idea of what a day could look like on our Summer Shape-up plan, here is a superb day of foods:

Breakfast:

  • Homemade egg-white Mcmuffin(Cook 3 egg whites in the microwave in a small round bowl for 2 min 30 sec, place 1 slice of fat-free cheese and a reduced sodium piece of ham on a light multigrain english muffin.) -toast english muffin before hand, optional.
  • 1 orange
  • Coffee or tea

Lunch:

  • Tuna and white bean salad stuffed in 1/2 of a whole wheat tortilla(1 can Tuna, rinsed canned white beans, 1 melted laughing cow wedge, 2 celery sticks chopped)
  • 1 pear
  • Water with 1 lime slice

Snack:

  • 1 oz whole wheat pretzels with 2 tbs of Peanut butter

Dinner:

  • 5 oz grilled salmon topped with lemon juice and Mrs. Dash Salt Free Lemon pepper seasoning
  • mixed green veggie salad
  • 1/2 cup steamed brown rice

Dessert:

  • Baked apple slices with cinnamon, agave, and greek yogurt on top

 

Our 5 day weekend begins NOW! Toodles yo 🙂

XOXO Court & Whit♥