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Tag Archives: Strength

8 Minute Abs

26 Oct

A quick little post to check in with my fit family over the weekend! Have you been active in any way yet??

 

If not, find a place on the floor and do this EIGHT MINUTE workout. Who doesn’t have 8 minutes?!

 

Working out does not have to mean going to the gyms for hours. No excuses for not doing this one :)

 

Have a great weekend my loves!

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Fun Survey and E-Book Release!

4 Aug

I am so excited to finally announce that my friend Amy and I’s E-Book, Healthy Eats: All Day. Every Day. is finally done! It is now available to buy for just 8.99 right on here under the “Buy Ebook” tab! We have worked so hard in creating some deliciously amazing recipes that have been not been posted anywhere before. It was so fun to be in the kitchen almost every single day, experimenting with recipe and recipe! This book includes 35 recipes, from breakfast, snacks and drinks to appetizers, entrees, and desserts! Look under the buy ebook tab for some sneak peaks of the recipes included within!

 

On another note, I found this fun survey from Tina over at Carrot’s n Cake, and decided to take it! Maybe you can get to know me a little bit through it as well :)

 

 

1. What did you eat for breakfast?

My Pumpkin Pie Shake! Such a delicious and quick option, and just the flavor puts me in such a happy mood as I think to the holiday season :)

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2. How much water do you drink a day?

I’m actually really bad about staying hydrated, but I’ve tried to be a lot better! I at least get in 8 cups, but I know it should be way more than that! I also always have a coconut water each day and start my mornings with my delicious green juice most of the time!

 

3. What is your current favorite workout?

After running miles upon miles for the past 5 years as a competitive runner, I have been loving to just 1 to 2 miles runs of alternating comfortable and fast pace. I’ve also turned my focus to more strength work lately. My favorite most definitely is my spur of the moment, made up on the spot, quick 20-30 minute workouts after a little 2 mile run!

 

4. How many calories do you eat a day?

Thankfully I have experienced complete freedom from counting calories, so I really don’t know! I know I listen to my body and eat what my body needs :) I most certainly eat tons of calories in healthy fats like nut butters and avocados (I literally go through a homemade jar a week!)

 

5. What are your favorite healthy snacks?

I love my snacks. I feel like I am always snacking. Usually its fresh fruits and veggies with some kind of dip like yogurt and cottage cheese for fruit and nut butters and hummus for veggies! Here are some of my favorite dips:

 

6. What do you usually eat for lunch?

It depends what my body is craving. I just listen to it! If I know I’ll be away from my house, I usually pack a turkey sandwich on Ezekial or Paleo bread, with hummus, avocado, and lots of veggies, along with some snacks on the side. If I’m home, the sky is the limit of possibilities. Sometimes I am craving a salad, sometimes I am craving breakfast foods like pancakes, and sometimes, I just want a little bit of everything :)

 

7. What is your favorite body part to strength train?

Legs and abs. I tone my arms, but never do just arm-focused workouts really. I love doing tons of squats, lunges, and other free weight exercises—nothing like that “I can’t even stand” feeling the day after a great leg workout!

 

8. What is your least favorite body part to strength train?

Arms. No, I don’t believe that if I do arm workouts I will look like a crazy body builder and that is the reason I don’t work them often. But I never feel too accomplished when just doing arms, so when I do them, I incorporate those type of exercises into a total body workout

 

9. What are your “bad” food cravings?

Chocolate and ice cream all the way. I love my chocolate, which killed me on my sugar detox that I just finished up (over a month of no sugar or sweeteners!).  I also can never pass up stopping at one of those delicious frozen yogurt self-serve places where you get to create your own! I really don’t enjoy those typically loved greasy foods, or any fast food, so those don’t even tempt me. I’ve learned to listen to my body, and my body does NOT like the feeling after eating those foods.

 

10. Do you take vitamins or supplements?

Most Certainly! I take my raw women’s multi vitamin, probiotics, fish oil, and sometimes even my delicious gummy vitamins just because I like them :)

11. How often do you eat out?

Not very often. When I’m up at college, I eat at my sorority house every lunch and dinner. I don’t know what that would be considered, but there are always healthy options!

 

12. Do you eat fast food?

Not the typical fast food that offers all that yucky, greasy stuff. I do occasionally like Chick Fil A when I’m out with friends, and I am totally obsessed with Panera Bread!

 

13. Who is your biggest supporter?

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 God is certainly my number one supporter. The one who never fails me. But my other two would be my mom and my boyfriend. My mom has been there from day one and I know I can always come to her about anything; she was my best friend for a lot of my low times throughout high school. My boyfriend couldn’t support or encourage me more! He is absolutely amazing and I consider myself blessed to have him up at college with me, I don’t know what I would do without his love and support. At the very end of a long, hard day, I love knowing I can just come lay, cry, or laugh in his arms.

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14. Do you have a gym membership?

Nope! But when I’m at college we have a huge, very nice gym that is free to us.

 

15. How many hours of sleep do you get a night?

Unfortunately usually only like 6-7 hours. My body would love more, but with all that I’m involved in along with school and time spent with my friends and boyfriend, I rarely get much more! I really don’t like sleeping in though even when I can, I just feel like I’m wasting my day away :p

 

16. Do you have a “cheat”day?

I hate that word. I eat what I want, when I want it. I probably cheat every day when it comes down to it. But hey, I eat mostly healthy, and when I want something that could be considered “cheating”, I enjoy it to its fullest!

 

17. Do you drink alcohol?

 

 I do not! Yes I am only 20, but even when I’m 21, I will rarely have a drink. Not because of nutritious reasons, but because I am a firm believer that nothing truly good comes out of it.  Do I think one drink with yours good friends or family is bad? Definitely not. But in the college atmosphere, I desire to live a life that can be a light for Christ, and because of that I have chosen not to drink in that environment J

 

18. Do you have a workout buddy?

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I have a friend that comes with me a couple times, but we usually aren’t too productive together :) My boyfriend comes with me a lot, but we do our separate things! I wish I did though because I feel like I don’t push myself as hard as I could most of the time.

 

 

 

 

 

 

 

 

 

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?

The best thing that has changed is turning my commitment to a healthy lifestyle into a passion and hobby. God has given me such a love for being in the kitchen, coming up with unique and tasty recipes that make eating nutritious yet still delicious! Whether blogging about it, creating it, or sharing it with friends and family, healthy food has become a great part of my life. I love how I am able to influence others to live a healthy lifestyle as well through sharing my own journey<3

 

20. What was the last healthy thing you did?

I started off my morning like every other, reading God’s word with my cup of coffee. That is by far the healthiest thing for my life. Living a healthy life doesn’t always have to do with food, but the Bible is called my “daily bread” for a reason :)

 

Stadium Workout

25 May

Sorry about the lack of workout posts. I’ve gotten so wrapped up in all my cooking creations that I forget to post workouts as well! So I’m going to start catching up on some more in the next few weeks :)

This is a workout I did while still up at college this past spring. A stadium is a great place to get in a fun, yet beneficial workout. You would be surprised at all the things you can do in a stadium. Don’t be fooled, you can do so much more than some cardio of running up and down the stairs (which is still a good thing to do!).

I always start out with running some stairs just to get warmed up and my heart rate up. I will usually run for about 10-15 minutes, only going up to the first entrance (row 30 or 33), and then jog across to the next aisle, go down the stairs, jog across the bottom, and go up the next aisle’s set of stairs. Pretty self explanatory :)

Then I begin to incorporate strength work! This is where the fun creativity comes in. I’ll do squats, squat jumps up the bleachers, ab exercises, push-ups, other arm exercises..the sky is the limit! Down below I’ll post exactly what I did one day.

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Stadium Workout
Run up and down stairs around stadium for 10-15 minutes
3 sets of each of the following in a row
-squat jumps up the bleachers to row 30
-10 dips off of bleacher
-10 pushups
-ab leg raises (lay on bleacher with legs hanging off of end, keeping legs         together, raise them up and then back down–20 reps)
Rest in between sets for about 2 minutes
Run up stairs all the way to the top of stadium (really far and hard, you’ll be dying by the time you reach the top)–walk or slowly jog down
3 sets of the following in a row
-plank walks up the bleachers to row 30 (switching direction of head half way          through to work other side of abs and arms)
-single leg squats off of bleacher–15 reps each leg
-10 decline pushups (feet on higher bleacher than hands)
Run all the way to top one more time. Slowly jog or walk down

*Don’t forget to stretch! :)

Leg and Ab Workout

15 May

For those of you looking for a good workout routine to do at your gym, look no farther! Here I have it all laid out as to how to go about getting a good strength workout in.

I ran the 10 minutes to my gym on campus, but if running on the treadmill works better for you once there, that works too! Just do anything for 5-10 minutes to warm up your muscles.

This workout really targets your legs and abdominal muscles. Sneaking in 25 reps of ab exercises throughout your leg exercises adds up! And before you know it, you’ll be struggling to do that last set of 25 reps! Its a good one for sure :)

After getting home, I wanted to quickly refuel while making my meal, so I took one of my chocolate chip cookie protein pancakes out of the freezer that were leftover, dabbed some leftover chocolate mousse, and ate that baby up so quickly!

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P.S. My “hip lowers standing on a box”, are basically just single leg squats on a box! :)

Cardio and Strength II

16 Apr

Tired of your usual gym routine? Don’t know what to do when you get there? Want a little bit of both cardio and strength work? This is for you!

I know I’ve shared one with some cardio and strength already, but I thought you all would love to have options to choose from on my site..so I’m providing you another workout I’ve done in the past! It’s great because once again, doesn’t take hours to do. Have just an hour to spare in between classes, meetings, or work? Try this one!

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Cardio and Strength

2 Apr

My goal is not to be skinny. My goal is to be strong:)

Lately, I’ve been sticking to just strength and weight work instead of cardio. I just love feeling strong. And when I’m not needing to lose weight, it’s much healthier for me to get that strength in the weight room. But don’t think that is how it’s always been. Believe it or not, just last year I was a student-athlete on my university’s cross country and track team, running over 50 miles a week! So I understand those that love doing that kind of thing. And I’m sure down the road, I may begin to do little fun runs again. But for now, I love doing total body strength workouts.

I know a lot of people out there love to do some cardio though. I mean, it is very healthy to get out there and be active, getting that heart rate up! So sometimes, I do a little bit of both. Here is a workout you can do in a short amount of time, it only took me about 40 minutes altogether! Rushed in between a meeting and bible study and got all of this done within the hour I had:)

So you want a workout with a little bit of cardio and a little bit of strength? This is for you! Hope you try it out sometime when your on the way to the gym and don’t know what you should do:)

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My “All Around Campus” Workout

12 Mar

Bored with your normal workout routine? Tired of being cooped up in the gym? Having a hard time staying motivated up at college to workout? Well keep reading, because I think I may have a solution for you..

A few weeks ago I got up in the morning, put my shoes on, and head out the door in planning to run the half a mile to our stadium at the University of Florida to do stadiums (I’ll post some or those workouts soon!). But, as I got up to the stadium, the gates were locked. I was frustrated and thought, ‘well great, now what am I going to do?’, I didn’t want to just do a boring monotonous run; I wanted to get in some strength work too. And that was when my mind decided to create this workout :)

Trying to think of how I could sub in the effect of doing stadiums, I started my run back up, and decided that whenever I came to a classroom building with stairs outside, I would run up them, and then continue on my run. But then I cam to a picnic bench, and thought, ‘hey, this would be a good way to do step ups!’ So then throughout my run any time I came to a bench I would stop as well, do about 20 step ups, and continue on my run. And lastly, I came to a medium ledge, and thought once again, what a great way to do squat jumps! So, I did about 10 squat jumps, and continued on ym way until I came to another set of stairs, a picnic bench, or a ledge. And then finished on my back patio with some abs..

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This collage sums up my workout that morning :) And yes, I’m a college student on a college campus, but that doesn’t mean those that aren’t at one can’t do this same thing in the area around them! What started out as a frustrated morning of thinking my plan was ruined, turned into one of my most spontaneous and fun workouts yet! See, there’s no need to go to a gym all the time to get in a workout. Not saying the gym is bad, because I do go for weights, but you get what I’m saying. You make do with what you have (even though I do warn you that you may get some weird stares every once in awhile). But you’ll have the satisfaction of a great, fun workout that those staring at you will not have had!