Breakfast!

So this morning I decided to actually wake up and make breakfast, so I made protein pancakes with Greek yogurt and strawberries on top! :)
So I used all natural pancake mix, it only has 0 grams of fat, 4 grams of sugar, and 27 grams of carbs! Add a scoop of your favorite whey protein, and cook up your pancakes! I didn't want the sugar and fat that OS in syrup, so I topped mine with Greek yogurt and fresh fruit. Delicious and super healthy. Enjoy :)

Legs Legs Legs!

Tonight was Leg day! I had another late workout because I was running errands all day with momma for girls day. :)
Anyhow, I've got something going on with my back, and I'm not sure what yet, but it's really hindering any kind of lift that involves me having the barbell on my shoulders which is quite irritating. So I started squats...

But they didn't last very long thanks to my back. :(
So I compromised and did squat jumps supersetted with single leg squats.

Next were burnouts. These are miserable to do, but are such a great workout!

So you do these with both quad extensions and hamstring curls.
You add at least 5 plates of some sort of weight, so you have 5 sets to do.
So put the weight on, and start your leg extensions.

 Quads are cookin! ;)

Do as many as you can stand, really push yourself, and when you feel like you can't do any more, take one plate off. Then do as many as you can again, until you can't do anymore, and take another plate off. Do this until there are no more plates. Such a killer workout!! Your quads will be burnin' so bad! 

For the hamstring curls, the same rule applies....

Do as many as you can for each plate, push yourself!! 

So there is some new stuff for you guys to try if you'd like. :) Enjoy your workouts! 

Ab day and cardio!

So this morning was my 3.5 mile run for cardio and of course my ab workout. Definitely had those abs burnin! On the right is a new protein shake I tried and I loved it. Protein packed! So I put a scoop of my new Titan vanilla whey protein, two tsp of natural honey, literally from the bee hive down the street, 2 tsp of peanut butter, and a scoop of flaxseed. It might be my new favorite protein shake! If you're craving ice cream or anything, this will definitely help your craving because it tastes like dessert, but is 100% healthy :) Kill your workouts today!

Strength

You are stronger than you think. Never doubt yourself or what your body is capable of.

Breakfast! :)

Tired of wanting coffee and not being able to have the sugar, creamer and flavor to make it taste how you like because its not worth the calories, fat content, and sugar to put all the junk in it? Try this! Just take your black coffee and your favorite protein, throw a scoop of it in (mine was vanilla) put it in the blender, and then throw it in a cup of ice! Delicious and super healthy :) I just had oatmeal and strawberries to go with it. Enjoy! :)

My challenge for today!

So after my abs and arms, I needed to do cardio. What better way then sprints! I, did 6 110 yard sprints, and then pushrf my car to finish up cardio, so we did! :) This is not only cardio, but a full body workout. Throw your car in neutral and try it! For an extra challenge, you can push it up the drive way like I did, the incline makes it much harder! Enjoy! :)

Today's Workout, Legs!

Okay, now that I have filled my blog up with my other recent stuff, now I can get to today's workout!

Today was leg day! I worked out in my garage, so don't mind the random things in the background. Here are some examples of some of the lifts I did today. 

So first is deadlifts! These are great for your quads, inner thighs, hamstrings, butt, lower back and traps from holding the bar, so they cover a lot of muscles. :) For those of you who work out at the gym, use the most weight that you can! Really challenge yourself, and check to see if the gym you workout at has hexbars, they are much easier to hold then a barbell for deadlifts. For those of your who are at home like me, and might not have a ton of weight, compromise, and add more reps. I normally deadlift around 145lbs for 3 sets of 12, but since I only have 95lbs of weight, I compromise and up my reps to 3 set of 20. So once you get your weight and reps set, squat down low enough to pick the bar up. DO NOT BEND AT YOUR BACK. Bend at your knees to pick the bar up. Then.... 

Stand up!

That is one rep. Now squat back down to the ground and stand up again. Finish your set. :) 

Next are Physio Ball Hamstring Curls! These are awesome for your hammies and butt! ;) 

Start out with your calves on the ball and the rest of your body raised, balancing on your shoulders and arms.  This pulls in your core for stability too! Once you get balanced.... 

Pull your feet towards your butt, rolling the ball. Make sure to keep your core tight so your back stays straight. Then push your feet away from you, going back to the position in the first picture. That is one rep. Too easy? Switch from double leg to single leg curls. Get those hammies and bum burnin'!! :)

Last ones I'll show you are Split Squats! 

Also great for quads, hip flexors, and butt.

So for this exercise, again, pick a weight that challenges you, and get it on your shoulders. Take a step with which ever leg you want to start with first, and get a nice wide stance. This is almost like an exaggerated lunge, but instead of walking forward, you just keep squatting in that stance for all your reps, then switch legs and do it again. Keep in mind, unlike lunges, both of your legs will burn doing this, no matter which leg is forward, they both will burn like crazy. This can be done with dumbells in each hand if you do not have access to a barbell. Get after the Split Squats guys!

So that was just a few things I did for my workout, hope they are something you can incorporate into your workouts. :)