Hybrid Home Workout

 

Clean/Front Squat/Push Press

Lunge/Curl

Pushup/Row

 

Do 8 repetitions of each exercise. Go from one to the next without rest. If you need to rest, do so, and then hop back in where you left off. Do as many rounds as possible in a 20 minute time-frame. Each time you do this hybrid home workout, try to beat the amount of rounds you did last time.

 I managed to do 4 rounds total plus 4 cleans/front squats/push press in the 20 minutes. Not perfect but I have room for improvement!

 

If you are looking for a way to burn fat and gain muscle, you have come to the right place! This workout can be done at home or at the gym. It is a combination of cardio and weight training that will have you sweating. The point of the entire workout is to help you burn fat by balancing your fat burning hormones. Ideally, it will allow you to burn fat after your workout is complete. Yes, you can burn fat while you are resting! Check out http://www.metaboliceffect.com for more detailed information on how to eat and exercise to make your body a fat burning and muscle building machine.

 

 

I have only 2 rounds for you to watch in this video. You may notice how I am still getting into the rhythm of each exercise with the first round. Every time I did the lunge/curl combo, I counted 1 repetition as lunging with my right AND left leg. Also, you may need to experiment with the weight you want to use. Trial and error. I am only using 8 pound dumbbells and a 50 pound barbell. And I am struggling near the end. Maybe that will help you determine where you need to be!

 

 

 

 

 

 

Red Velvet Protein Muffins

When you have a bad sweet tooth like I do, you have to find healthier substitutes to make up for those donuts, muffins, and cinnamon buns that you would really like for breakfast. I found this recipe while I was browsing Instagram. These can also be made into donuts if you have a donut pan. And I suppose you could also call these cupcakes. Yum!

 

Ingredients

 

Muffins-

 

1 egg

1 egg white (1.5 Tablespoons liquid egg whites)

1/4 cup plain non-fat Greek yogurt

1/4 cup unsweetened vanilla almond milk

1 Tablespoon stevia

1 scoop vanilla whey protein powder

1 teaspoon cocoa (I used dark cocoa)

2 Tablespoons coconut flour

1/4 cup oat flour (grind/grate old fashioned oats into 1/4 cup)

1/2 teaspoon baking powder

 

Frosting-

 

2 Tablespoons cream cheese

1 Tablespoon vanilla protein powder

1/2-1 Tablespoon unsweetened almond milk

1/2 teaspoon vanilla flavoring (optional)

 

Turn oven to 350 degrees. Add all muffin ingredients together and stir. Place 6 muffin liners in a muffin/cupcake tray. Spray the liners with coconut oil. Evenly distribute the muffin mixture into the 6 liners (about 2/3 of the way full). Place the tray in the oven and bake for 12-15 minutes. Once the muffins are done and cooled, mix the frosting ingredients together and add to the top of your muffins.

Enjoy!

 

Nutritional information for 1 muffin (includes frosting):

Fat 3.8 grams

Carbs 5.8 grams

Protein 11.8 grams

Calories 105

 

Turkey Jalapeno Chili

This chili dish is tasty on a cold (or warm) night. It will satisfy your hunger with whole foods and please your taste buds. 5-6 bowls can be served with this dish.

 

Ingredients

1 pound ground turkey (99% lean is ordeal)

1.5 cups salsa

1 can black beans

1 red onion

1 red pepper
1 stalk celery

1 jalapeno

1 tomato

1 teaspoon oregano

1 teaspoon cilantro

1 teaspoon chili powder

1 teaspoon taco seasoning (optional)

1 small can no salt-added tomato sauce

1/4 cup water

salt & pepper to taste

 

Brown the ground turkey on the stove. Add it to the crockpot along with the salsa. I used a jalapeno flavored salsa I found that also had no added sugar.

Open and rinse off the black beans. Add those along with your rinsed & chopped red onion, red pepper, celery, jalapeno (seeded), and tomato to the crockpot.

Next, add all your seasonings, tomato sauce, and water and stir around to distribute the seasonings throughout.

Put a few shakes of salt and pepper on top & stir again.

Turn the crockpot on low for 2-3 hours. Stir occasionally to avoid any sticking or burning the bottom of the pot.

 

Enjoy with a side salad and with your favorite people!

 

*you can also add more veggies and/or kidney beans. This may call for extra tomato sauce & water. 



PBfit Banana Protein Shake

 

 

I LOVE this shake! It is practically a dessert for me. I have been trying to add more muscle to my body to be stronger, to lose fat, and to reshape. To do this, I have had to add a bit more protein to my normal day. The majority of my protein comes from other things (eggs/egg whites, chicken, beef, pork, turkey, greek yogurt), but at least once a day I get to enjoy my shake! Sometimes, on a big workout day, I get a taste of heaven twice!

 

The 3 times that I may have my shake are:

1) after my workout-whether it is in the morning, afternoon, or evening. I try to get it in (at the latest) at 30 minutes after my workout ends.

2) as a little breakfast when I am rushed (usually Sunday mornings) and do not have enough time to make a full breakfast.

3) as an afternoon snack when I haven't had any protein for a few hours.

 

I have also added some BCAAs to my routine when I wake up, before my workout, and then again before I go to bed. I may write a later post about those!

 

Here are all your ingredients:

 

 

The banana looks weird because it's frozen. I'm usually too lazy to peel and cut them up before I put them in the freezer!

 

 

First, get your blender ready. Add 1/2 a cup of Almond Milk (I prefer vanilla flavored).

 

 

 

 

Next, add your powders. I choose to add 1 scoop of vanilla ice cream flavored protein powder first.

 

Pop in 2 Tablespoons of your PBfit...

 



 

 

...and then slice and peel your frozen banana (if you freeze them whole like me!) and place it into the blender.

 

 

 

The last thing to add is the ice. I like to add about 3/4-1 cup of regular sized ice cubes. Depending on the consistency that you want in your smoothie, you may have to experiment a few times before you get it right.

 

 

 

I place my blender on high, and then push the grate button, which is the lowest setting. You can blend it however you want. I like my smoothie thick so I can use a spoon-it reminds me of ice cream! You may need to stop it and stir it around once to get any ice or banana down into the blades. Pour it into a cup and enjoy!

 

 



 

 

Nutritional Information:

322 calories

6.7 grams fat

36.8 grams carbs

29.9 grams protein

38.3% dv vitamin C

35.1% dv calcium

22.8% dv iron

 

If you want less carbs, take out the banana or add only half. A medium banana has around 23 carbs.



Roasted Red Pepper Hummus (no tahini)

 

 

You know those times when you need to eat your veggies but cringe because you would rather have chips? How about trying some Roasted Red Pepper Hummus for your veggie dip. It's delicious and can have as much flavor as you want to add to it!. You can make this healthy snack dip quickly and easily in your kitchen. Hummus can even be made ahead of time and stored in the refrigerator for those of you who  meal prep and want to eat clean. Hummus can also be a sandwich spread on Ezekiel bread or on a whole grain tortilla. And if you are feeling wild, add it to some Pita bread for a delicious healthy snack.

 

 

Ingredients

1 15 ounce can of Garbanzo Beans

2 Tbsp Olive Oil

Juice from 1 Lemon

1/4 tsp Paprika

2 Garlic Cloves

2 tsp Cumin

1 Red Pepper

 

 

Directions

Turn oven to Broil (high).

Carve & clean out red pepper.

Cut red pepper into 6ish sections.

Lay the sections of pepper on the tray, inside part facing down.

Put an oven rack on the highest notch in the oven where the pepper can broil.

Broil for 5-10 minutes. When the skin starts to bubble or when it starts to brown, you can take the tray out.

Place the peppers in an air-tight container or cover a container with plastic wrap for 10 minutes.

Add all other ingredients to a blender and blend until you get the consistency you want.

Remove hummus and place into a container for storage.

Once 10 minutes have passed, peel the outside cover off of each pepper section.

Cut the peppers into tiny pieces and add to your hummus.

 

Enjoy!

 

*You may need to add a tad of water, or a tad more of olive oil or lemon juice if the garbanzo beans are not blending well.

 



Upper & Lower Body Home Workout

6 Rounds, 12 Repetitions

 

Overhead Press

Reverse Lunges, each leg

Bicep Curls

Tricep Dips

Back Squats

Calf Raises

Lateral Raises

Front Raises

Single Leg Deadlift, each leg

 

For this basic upper & lower body home workout, you will need 2 dumbbells, a bar & weights (if you want-not necessary), & a chair/table/object to perform your tricep dips. You can easily use dumbbells for the overhead press, back squats, calf raises & deadlifts.

 

*In the video, I only have 10 deadlifts demonstrated on each leg, but make sure you do 12 repetitions! (My camera kept shutting off while I was recording).

 

I am not perfect at these or as strong as I should be, so I will be working on gaining strength and perfecting my form along with you all!

Flexibility: Don't Forget to Stretch!

There are 5 components of fitness-cardiovascular endurance, muscular endurance,  muscular strength, flexibility, and body composition. 

Flexibility is often overlooked when people think of 'being fit' even though it is one of the least strenuous fitness components. 

My favorite time to stretch is after the kids have gone to bed. Other times, I like to stretch & get Austin in on the action. He either thinks I'm a jungle gym or he even tries to imitate my stretches.

A Few Benefits of Stretching:

-reduces lower back pain

-reduces stress & promotes relaxation

-increases physical efficiency

-increases maintenance of your range of motion

-decreases your risk of injury

No matter your age or fitness level, adding stretching to your every-day life is important to your health. It's a very small step to a greater cause & you will be more prepared to tackle the other fitness components. You won't become a gymnast overnight, but you will reap benefits along the way & set a good example for the ones around you who are watching-big or small.