Example of Leg Day Work Out

So we talk a lot about what types of fuel you should use to best serve your body’s needs, but we haven’t talked a lot about different types of energy expenditure. Occasionally people will ask me about specific body parts or want work out advice, and the best thing I can suggest to people is to create variety. You always want to introduce new challenges to your body to promote change. Additionally, different types of intensity of work outs will change your fuel requirements, so always listen to your body and feed the machine.

Yesterday was an awesome leg work out so I want to share my success with you all. In regards to food, I ate approximately 1,400 calories which included an additional small nighttime snack to balance out my heavy energy output earlier in the evening. This snack was comprised of one honey almond meal biscuit and about 2oz of chicken. Remember to eat protein at night, and avoid the carbs! I also have to admit that when I got off work yesterday I was not in the mood to go to the gym. I wanted nothing more than to do home, cuddle up on the couch with my puppy, and snooze. So before I headed to the gym I decided that this work out would be about variety, and incorporating non-traditional exercises. I found myself inspired, challenged and extremely pumped up once I got going in the gym. Changing up the weight, reps and types of movements I was doing really put life back into my evening work out. I left feeling pumped up, and now today feeling extremely toned and sore!

*Note if you’d like a reference to what these exercises are please visit www.bodybuilding.com and watch tutorials.

LEG DAY:

Super set 1:
Pike Squat or “Ass-to-Grass” Squats: 3 sets of 10 reps.
Calf raises: 3 sets of 15-20 (changing feet facing in or out after each set)
Roman Chair or Leg Raises

Super set 2:
Kettle ball, single leg deadlift: 3 sets of 15
Wide leg, toes out, deep squats: 3 sets of 15, plus 5 pulsing mini squats at the end of each set
Barbell Step-ups: 3 sets of 8 per leg
Oblique standing crunch: 3 sets of 15

Super set 3:
Hamstring curls: 3 sets of 10, and then 4th set using a slightly lighter weight do 12 reps
Leg Extensions: 3 sets of 10, and then 4th set using a slightly heavier weight do 6 reps
Seated calf raises: 3 sets of 20

Super set 4:
Lunges with weighted barbell: 3 sets of 20
Stiff leg dead lifts: 3 sets of 15 (I do these with the same barbell used for lunges, that’s why I group them together)
Leg raises: 3 sets of 15-20 (put a small weight between your feet if you can. I use 5-7lbs)

Also, at any point when I was feeling fatigued or my muscles needed a few extra moments to recover, I used active rest moments to keep my heart rate up, but not faint from over exerting my muscles. You can jump rope, hop in place, do jumping jacks, high knees, mountain climbers, or jog in place. If you have extra time I usually try to intermix my abdominal workouts in between these supersets. I hate doing multiple abdominal exercises in a row, or doing them all on one day, so I spread the torture throughout the week to make it do-able!

Basic Principles

We put a lot of emphasis on proper nutrition, because without the right gas your machine will not run properly. But the type and intensity of your activities will play an important role in what types of nutrients you need to refuel your body. Not all calories are created equal, so if you’re going on a long strenuous run you probably need to have a higher carb intake that day. Or, if you’re lifting heavy on leg day you may want to bump up your overall calorie intake and increase protein levels. In another example, you might be going on a long but steady hike with your trust four legged friend, therefore you likely want to stash an extra nut-based bar in your pouch. So keep in mind the types of food you use to comprise your total caloric intake should be based upon your dietary preferences, physical activity output, and the nature of your daily activities.

When you are trying to establish your necessary calories for the day, start by establishing your basic over all calorie needs. A good rule of thumb is 100 X your body weight (or your ideal weight). Then if you’re performing strenuous activity or a work out that day, add 200 calories. Sorry folks, but unless you’re running a marathon or going on an all day hike, you don’t need a whole lot of extra calories to fuel a basic work out. Do not make the mistake of thinking, “just because I worked out today I can eat a whole pizza for dinner, or a massive bowl of ice cream”. This isn’t to say that treats are forbidden, but chances are that you didn’t burn enough calories today to negate those oversized treats.

If you’d like to take your nutrition a step further I suggest breaking down your diet into macronutrients. There’s a lot of information online about this process, and at time it can seem overly complicated. The basic principles are that carbohydrates, proteins and fats are macronutrients and you should have a certain amount of each per day to comprise your total caloric intake. I personally break my diet down by 40% carb, 40% protein and 20% fats. Many other people in the fitness industry follow this guideline including big names like Jay Cutler and P90X creator, Tony Horton.

So let’s talk numbers! I will use myself as an example and you can change the numbers to work for your own physique or dietary needs. At 5’7 and 124lbs, my calorie range is from 1,200-1,400. Each gram of carbohydrate and each gram of protein have 4 calories, while each gram of fat has 9 calories. This results in 120-140 grams of protein, 120-140 grams of carbs and approximately 30 grams of fat for me per day. This 40/40/20 guideline also helps me reach the “1 gram of protein per pound of body weight” goal which is often suggested to anyone trying to build lean muscle mass.

Some may read these numbers and think that’s a lot of food, particularly an excessive amount of protein. But let me tell you, from personal experience, you are never going to achieve a lean physique, toned muscles, and lean body mass without a clean high protein diet! I used to be an avid running, lifting light weights about 2 days a week and each a high carb (almost completely vegetarian) diet, and maintained an average physique. It wasn’t until I cut my carbs from approximately 200g per day to 120, and pumped up the protein, in addition to lifting heavy weight 5-6 days a week. And yes ladies, I mean the sweat breaking, Elvis-lip-facing-making, eye brown squinting, grunting hard heavy lifting. It’s not supposed to be pretty, but damn those rounded shoulders and tight gluts look smoking hot when you’re done! If you’re still concerned about “getting bulky” do a little more research on the difference between testosterone levels in men and women. That she-hulk image you typically see of women body builders is not natural, it’s usually chemically enhanced. Also, know that your body will burn significantly more calories, even while resting, if you have more lean muscle mass.

All in all, do your homework, read up on all things nutrition, fitness, and work out related. You’ll be amazing by the things you can learn! Please message us on Facebook if you have any specific questions, we’re happy to help!

Whole Wheat and Oat Muffins

Ingredients:
1 cup quick cooking oatmeal (not instant)
1 & 1/4 cups milk
1 cup whole wheat flour
2 egg whites
1/2 cup brown sugar (or substitute trivia/stevia)
1/2 tsp. baking soda
1 tsp. baking powder
1/2 cup unsweetened or no sugar added applesauce
1/3 cup crasins or raisins, optional
1/3 cup walnuts, optional
1 tsp. cinnamon
1 tsp. vanilla

Directions:

Mix oatmeal, wheat flour, sugar, baking soda, baking powder, and cinnamon together in medium bowl. In another medium bowl whisk together the milk, egg whites, vanilla, and apple sauce. Fold the wet ingredients into the dry, until just combined. Add in crasins, walnuts or other “additional” ingredients. Spoon into lined muffins cups or a  greased (I use cooking spray) bread loaf pan. Bake at 350 for 18-20 minutes

Makes approximately 15 servings.
With brown sugar, each muffin is 113 calories. 2.5g fat, 20.4g carbs, 3.5g protein.
With stevia/truvia, each muffin is 85 calories. 2.5g fat, 13.2g carbs, 3.5g protein.

*I apologize for not having a picture on hand, it's been a while since I've made these but I will get on up ASAP!

Personal Note:

This recipe is dedicated to those of you out there that may be new to your healthy eating lifestyle. The ingredients above are typical pantry and fridge staples, at least they always were in my mom’s house which is where I concocted this creation. If you’re looking for a warm, comforting but healthy baked treat, but aren’t ready to invest a bunch of new baking supplies, then give this oldie-but-goodie a try.

I am personally such a carb loving breakfast eater, so clean baked muffins and breads are totally my saving grace. I like eggs and other breakfast food too, but I crave carbs. So, to keep myself from having an epic sugar crash every morning, I make these balanced muffins that have enough protein fill you up, and also have low glycemic index carbs (slow burning carbs) that won’t spike your blood sugar through the roof.

Not only are these muffins low in fats and sugars, but they’re a great snack to keep on the counter for hungry kids and a working hubby. Many of you ladies I know have a very busy working man, who is likely to be up and out the door before your beauty sleep is complete. I know I do! I often to keep easy, grab-and-go foods like this available for him. If you bake this recipe in muffin tins, they would travel nicely in lunch boxes during the school year as well!

Hope this was helpful for all you busy moms and wives out there. You’re the rock that holds your family together, whether they know it or not!

Coconut and Almond Crusted Cod

Many people I know have strong feelings, either positive or negative, about seafood. Some, like my fiance and I absolutely love it, while others seem to loath the "fishy" taste. First and foremost, not all seafood you can purchase in the stores is created equal. Wild caught fresh fish is going to be the best quality, but you're going to pay a bit more for it. On the other hand, farm raised frozen fish is likely to taste more fishy and dirty. We found a happy medium by purchasing wild caught frozen cod filets and Sam's Club. It's reasonably priced but taste fresh and clean. When I buy fish, I want the only ingredients to be fish, not some hunk of meat loaded with minerals and preservatives! Additionally, the type of fish you buy is obviously going to change the flavor and texture a lot too. We all know that salmon, tuna, cod and tilapia are all vastly different flavors and textures. So, the moral of the story, try a few different cooking methods and different types of fish, maybe you'll find something you like!

This recipe is one of my personal favorite ways to cook white fish. The fish is great by itself because it has a hearty texture, and is wonderfully flakey when you cut into it. Putting a tasty crust on the outside creates depth to the textures by adding a sweet crunch. The almond meal and coconut flakes are both high fat content ingredients so I normally use them sparingly. In combination with a really lean white fish, they add variety to your caloric intake and diversify the fuel for your body!

Ingredients:
Three cod filets
One egg
1/2 cup almond meal
1/4 cup coconut flakes (I indulged and used sweetened because that's what I had on hand, but unsweetened would work too!)
1 Tbsp. coconut oil

Directions:
Mix coconut flakes and almond meal together on a plate. Whisk whole egg in a bowl. Warm coconut oil in non-stick skillet on medium heat. Dip each filet in egg wash then roll in dry mix.
When oil sizzles, gently lay the filets in the pan. Cook for about 5-7 per side, but watch for burning!
You'll want to cook on low/medium heat to create a nice crust but low enough to cook fish thoroughly.

*Funny personal trick: I have an electric stove so I have a hard time knowing when my oil is hot enough to create a brown crust. My super fancy and classy way of testing the heat of my pan is to lick my finger and flick toward the pan.  If that little speck sizzles, then you're good to go! You could obviously use a drop of water too, but that would mean I'd have to turn around, turn the sink on, and get to the pan before my finger dried. I promise I only do this when I'm cooking for my own household. I thought I'd share, for the sake of a giggle.

Banana and Oat Quick Cake

Omg, banana bread pudding amazingness, or at least the healthier cousin version! I know, you must be looking at the picture saying, "seriously?!" But trust me, YUM! 

Deriving inspiration from numerous recipes (protein muffins, one cup microwave cookies, etc.) I concocted an amazing quick cake. I ate it the first time as a dessert because I was having a late night sweet tooth, but this could easily be a quick breakfast or pre-work out snack! Lucky for me it was packed with protein, gluten free oats and natural sweetness so my sweet tooth didn't totally sabotage my whole day's work.

Ingredients:
1/3 cup quick oats (or one packet of instant oatmeal. You could use a flavored kind if your diet will allow for a few extra grams of sugar)
1 tsp baking powder
1 tsp granulated stevia
1/2 mashed banana
4 tbsp water (or milk of your choice)
2 egg whites
3 tbsp vanilla protein powder- I used Optimum Nutrition's Gold Standard Vanilla Whey
¼ tsp vanilla extract

Directions:
Mix all ingredients well in large mug. It will expand a lot! Microwave for 2mins (watch carefully so it doesn't boil over).
Eat, enjoy, drool, savor.

Slow Cooker Lemon Herb Turkey Breast with Veggies

I don’t know about y’all but I LOVE MY CROCK POT! Working a full time job, hitting the gym every day, and generally living a very busy life, I love the fix it and leave it method of a crock pot! More often than not, the things that are concocted in my kitchen are different combinations of lean meats and vegetables. I love to get creative with the ingredients I have on hand. I refuse to waste food, so I make sure to use up most everything that is perishable before I go to the store again! This recipe was definitely a product of that mentality. These are not vegetables or flavors I’ve combined before, but they mingled wonderfully!

Ingredients:

1 pound turkey breast roast
½ cup yellow onion, chopped
4 cups butternut squash, cubed
4 cups eggplant, cubed
2 Tbsp. Italian seasoning
1 Tbsp. garlic, minced
Dash salt & pepper
Juice of one lemon (throw the halves and/or zest in too if you want)
1 cup chicken broth

Directions:

Spread the onions on the bottom of the crock pot then set the turkey on top. Add the squash and eggplant around and on top of the turkey. Cover with seasonings, squeeze in lemon juice and pour on the chicken broth. Put the lid on and let cook on low for 8 hours. Now, go workout, play with your kids, or go on a nature hike, and enjoy your day! Come home to a zesty and flavorful dinner. Makes approximately 4 servings.

Crackers with Yogurt and Fruit

This recipe has many variations so we encourage you to give it a few tries using different topping and combinations!

We know many people today are becoming more aware of gluten intolerance, so we also encourage you to be mindful of what your body needs and fuel it accordingly. If you want to substitute for another type of cracker, go for it!! We also hope you all will share with us the different types of combinations or various ingredients you've used for your cracker snacks.

This type of fuel combination (protein with quick and slow burning carbs) is a great breakfast, or as a pre/post work out snack. The quick carbs give you the fast released energy you need, while the slow burning carbs will help you maintain stamina throughout the next few hours. The extra punch of protein will keep you feeling full and satisfied longer as well.

Main Ingredients:
2 Wasa Crackers
1/4 cup plain Greek Yogurt
drizzle of honey
sprinkle of cinnamon
Other Toppings:
1/2 banana
1 Tbsp. raisins
1 Tbsp. chopped walnuts

How to assemble your crackers:
It really couldn't be more simple! Slathers the yogurt on top of both of your crackers, this will help the other ingredients stick. Then layer your toppings in whatever order or combination you prefer!