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!

Chilled Citrus Shrimp Salad

Ingredients:
1 bag of cooked shrimp
1 lemon, or citrus fruit of your choice (zest and juice)
1 sweet bell pepper (yellow, orange or red)
1 large tomato
1/4 purple onion
1/2 large cucumber
1/2 Tbsp. garlic powder
2 Tbsp. lemon pepper
1/2 tsp. chili powder
Drizzle of honey

Defrost shrimp and remove tails. Drain off all excess water and pat dry with paper towels. Chop shrimp into bit sized pieces and place in large bowl. Zest the lemon on top of shrimp, squeeze in lemon juice, and top with seasonings.

Chop all vegetables into same sized pieces and place in bowl with shrimp. We added a drizzle of honey as well to balance the spicy and citrus flavors, but this is totally optional if you're trying to strictly limit carb intake. Mix well.

You can serve immediately but the flavors will meld better if left in the fridge for a few hours.

Serve as a standalone entree, as a salad topping, atop quinoa or as lettuce wraps. Or, like true California natives, we served this up as a taco!!

Two corn tortillas, smothered in plain Greek yogurt, topped with fresh spring mix lettuce and our chilled shrimp, drizzled with a few drops of chili sauce for extra heat. Yum!

**note this makes approximately 8 servings.

The Salad Conundrum

So, you had a salad for lunch today, you say? Well my fair maiden, I ask you, how healthy do you think that colorful pile of green goodness was? Some may say, of course it was healthy it was a salad!
Here's the ugly truth- salads aren't always low calorie, nutrient rich and packed full clean fuel for your body.

Salads are a vast land of nutritional opportunity where you can load up on raw veggies, antioxidants, and vitamins. Or, you can drench that wilted pile of week old lettuce in some processed fats and seasoning (aka ranch and other dressings), load it up with bacon and fake lunch meat, or throw on a pile of proceeded shredded cheese. Which do you think your body would prefer to use for its fueling purposes?

Let’s start with the positives of salad making, shall we? The most prominent ingredient should be something green. My favorites are spring mix lettuce, spinach, kale or romaine. The darker the leaves the more nutrients available for your body during digestion. Lettuce is loaded with vitamin A which necessary to maintain healthy skin, teeth, and the skeletal and soft tissues in your body! I always suggest squeezing the juice from 1/4 of a lemon onto a salad. This extra zesty flavor will give your salad extra pizazz, and will make your salad dressing stretch further. I proceed by topping my salads with tomatoes, roasted red bell peppers, cucumbers, zucchini, purple onion, sun dried tomatoes, a few olives, or 1/4 of an avocado. These are just a few of the options available so experiment and discover what veggies you like!

As far as dressings are concerned, read the labels! Just like with many other foods, if you can't pronounce the ingredients, don't eat it. Many salad dressings are loaded with food coloring, color preservatives, and texture enhancers. Gross!! These chemical additives are foreign to your digestive system and ultimately end of wreaking havoc on your body. I personally love Brianna's salad dressing or Amy's brand. When building your salad, be conscious of each ingredients serving size, so extra calories don't sneak in and ruin your healthy fuel. You can always add more of something at the end if your garden fresh plate isn't tickling your taste buds.

Now that we have discussed the positive potential of salads, let’s talk about the ugly side of salads. Did you know, some salads can contain upwards of 1,000 calories and contain the same amount of fat as a cheese burger? So much for having a healthy lunch! These sneaky calories come from excessive cheese, fat laden dressings, processed meats, loads of candies nuts, and other non-vegetable toppings.

We all know it can be hard to eat healthy when dining out, especially because you aren’t the one putting your meal together. It is very easy for a salad to disguise caloric culprits, but do your homework before your next meal out and you will be thankful that you did! I always try to review a restaurant’s nutritional menu, often available online, before eating a meal there. Sometimes, if spontaneity prevails, this isn’t an option and then you have to use your best judgment.

One of the biggest restaurant salad offenders is Applebee’s Oriental Chicken Salad! With a whopping 1,390 calories (full sized, with dressing). You think swapping out the fried chicken for grilled will solve this salad crime? Think again. The Oriental Grilled Chicken Salad still boasts 1,290 calories. These salads contain 98g and 81g of fat respectively, which is comparable to the 90g of fat served up in their Bourbon Black & Blue Burger. Another salad monstrosity is Chili’s Quesadilla Explosion Salad at 1,360 calories and 88g of fat. That is approximately the recommended daily fat intake for TWO DAYS, not one meal!

Despite these calorie busting salads and sneaky fats, there are ways to maintain a healthy diet when eating out. Don't be afraid to ask for the dressing on the side or to exclude specific ingredients. It’s your food, order what you want to eat! Most restaurants have a healthier section of the menu, check there first. Our last tip is that you will use significantly less dressing if you dip your fork before each bite instead of dumping a few globs on top and mixing it around.

Hopefully these simple steps and added knowledge about fueling your body with nutritious ingredients will help you make better salad choice in the future. Happy crunching and munching!

 

Pinto and Black Bean Tacos

Ingredients:
1can pinto beans
1can black beans
1 medium onion
1 red bell pepper
1 yellow bell pepper
1 orange bell pepper
1 tsp Cumin
1 tsp Paprika
1 tsp Cayenne pepper
1/2 tsp Cinnamon
Dash of Salt & pepper
2 Tbsp chopped cilantro
4-6 Corn tortillas

In a medium size pan spray the bottom with Pam or a little olive oil. Then add the onion, bell peppers and garlic to the pan with a sprinkle of a little salt and pepper until the onions are translucent and the peppers are tender. Then in collider a rinse the two cans of beans throughly after you rise them add them to a separate pan. To the beans add cayenne, paprika, cumin, cinnamon, salt and pepper mix and heat through throughly. Now you are ready to serve! Serve on corn tortillas to help save on the calories and a lime wedge for a little pop of fresh flavor.

 

Nutritional Values:

One serving is 1/2 a cup of beans and two corn tortillas. Approximately 230 calories per serving.

Vanilla Pumpkin Protein Bars

These little treats are perfect for a quick breakfast on-the-go or a pre work out snack. Loaded with complex carbohydrates and a substantial amount of protein you will get more nutritional value from these type of calories versus your typical over processed breakfast cereal! Feeding your body the right type of fuel will help you make it through that morning meeting, chase the kids around before school, or bust out an extra few sets at the gym!

Ingredients:
1 cup old fashion oats
1/2 cup oat flour
2 scoops vanilla protein powder (chocolate or cinnamon work too)
1 tsp baking powder
1 tsp baking soda
1 Tbsp cinnamon
1 Tbsp pumpkin pie spice
1/4 cup baking stevia
3/4 cup unsweetened almond milk
4 egg whites
15 oz. can of pumpkin purée

Preheat the oven to 350 and spray a shallow baking dish with cooking spray.
In a large mixing bowl add in all the dry ingredients and whisk together. Then in a medium bowl, whisk the egg whites until fluffy. This is easiest with a hand mixer or stand up mixer, but you can do it by hand if you need an extra arm work out today. Next, add the almond milk and pumpkin purée to the eggs until just combined. Fold the wet ingredients into the dry ingredients. Do not over mix or your bars end up flat and dense.
Once batter is smooth, pour into your prepared cooking dish and bake for 25-30 minutes at 350.

Nutritional values:
Makes approximately 9 servings
121 calories, 2g fat, 16g carbohydrates, 10.5g protein

Mama Brown's Pulled Pork

This recipe is a delicious example of southern home cooking revamped as modern healthy fuel! Mama Brown is Rachel's soon-to-be mother in law. She is a true southern bell, born and raised in Texas. She understands the need to please those cowboy taste buds while still retaining her classy figure. While on a recent family vacation Mama Brown made this juicy and flavorful pulled pork for the whole family. It was a perfect dinner after a long day of touring a new city! It's so simple to add these four ingredients into the crock pot and go about your day. Then viola! All you have to do is pull the meat with two forks and its time to enjoy.
Our Fuel.FoodforLife concept is to provide you with tantalizing recipes that honor the traditions of the home cooked flavorful dishes we grew up on, while still being conscious of your body's health. We believe you can fuel your body with a plethora of nutrients and simultaneously explore the rainbow of flavor. This pulled pork recipe is great way to eat lean protein, devil in a little tangy spice and feel the down home comfort of BBQ without all the sugary sauce!

Ingredients:
3-4 lbs pork loin roast
1 packet McCormick's pulled pork seasoning
1/4 cup apple cider vinegar
1 cup water

Add all the ingredients to your crocks pot. Rub the seasoning all over the pork. Cover and cook on low for 8-10 hours.
When cooking time has elapsed, pull the pork with two forks and mix well.
Serve on your favorite bun with cabbage slaw. Or, for a healthier option skip the bun and eat on top of a salad, or use romaine hearts as "boats".

BBQ pulled pork boats:
Rinse 4 romaine hearts and dry with paper towel. Add 1 Tbsp black beans, a spoonful of the above pulled pork, a few sliced of roasted red bell peppers, diced tomatoes, and sliced olives into each romaine boat. Sprinkle with a little shredded cheddar cheese.
This rendition cuts out the simple carbs that you would normally get from a bun and replaces them with fresh veggies. These complex carbs offer more vitamins and minerals that your body will use as clean energy to fuel your daily activities.

Cinnamon Vanilla Protein Bars

Cinnamon vanilla protein bars

1 1/2 cup oat flour
2 scoops vanilla protein powder
1tsp baking powder
1 tsp baking soda
2 Tbsp cinnamon
1/4 cup baking stevia
1/2 cup plain non-fat Greek yogurt
1 cup unsweetened almond milk
1 tsp vanilla extract
2 egg whites

Preheat oven to 350. Spray shallow baking dish with cooking spray.
Mix oat flour, protein powder, baking soda, baking powder, cinnamon, and stevia into a large mixing bowl. Whisk together.
Whisk almond milk, Greek yogurt, egg whites and vanilla together in medium bowl.
Add the wet into the dry ingredients. Mix well, shouldn't be lumpy. Pour into prepared baking dish. Bake at 350 for 25-30 minutes, or until toothpick comes out clean.

Makes 9 servings:122 calories, 2g fat, 14g carbohydrate, 12g protein