Weekly Workouts + Recipe

Weekly Workouts + Recipe

 

Recipe:

We’ve added one meal into rotation to have once a week. When I was younger, I called it “sausage chicken” and the name stuck. It’s super easy and nutritious, so I thought I’d share it with you! There are few measurements to this recipe, because it’s that simple

  1. Place however much chicken on a pan. Place 1 tsp of butter on each breast or tender of chicken.
  2. Bake for 20 minutes.
  3. Flip the chicken over. Add chicken andouille sausage all throughout the pan. Make sure it’s cut up so that the flavor can permeate the chicken.
  4. Some of the butter will have melted in the pan. Spoon it over the chicken again.
  5. Bake for 20 minutes.
  6. DONE! 🙂

We typically serve this with any greens.  Okra, zucchini, or asparagus are our favorites right now.

Workout Lingo

Workout Lingo

When Zach and I first started dating, my roommate and I joked that she would make flashcards and quiz me on all the “CrossFit” terminology that he regularly used. Many of these are not actually affiliated with CrossFit, but once upon a time, I assumed everything that wasn’t Flywheel or Yoga to be CrossFit. After asking for clarification a million times, I’ve gotten most of them down. That learning curve wasn’t easy, so I thought I’d save you some googling and organize everything here.

 

WOD: Workout of the Day: self-explanatory. Many organizations post their own programming each day, so it’s called a WOD.

Metcon: Metabolic Conditioning: usually intense breathers, also functional training shoes from Nike (linked below)

AMRAP: As Many Rounds (or reps) As Possible: These usually have a certain time attached to them & you complete a certain movement/set of movements as many times as possible in that time period. Example: 5 min. AMRAP of 10 burpees, 10 squats, 10 push-ups OR 3 min. AMRAP 150-lb back squat.

For Time: There would be a set amount of movements and you just do them as fast as you can!

EMOM: Every Minute on the Minute: Movement(s) to be done on the minute. When complete, rest until the next minute.

PR: Personal record

CTB or C2B: Chest to Bar: a pull-up variation

KB: Kettlebell

DB: Dumbbell

Tabata: 20 sec work + 10 sec rest for 4 minutes

Reverse tabata: 10 sec work + 20 sec rest for 4 minutes

RX: “prescribed”: doing the workout exactly as it’s programmed vs. scaled (see below)

Scaled: programmers will often provide scaled down versions to make the workout achievable for everyone. I.E. lighter weights or box step-ups instead of box jumps.

1RM: 1 rep max. A lot of programming calls for doing a lift at a certain percentage of your one-rep max. It helps give you an idea of just how heavy a certain workout should be.

#X#: Whichever number is first is the amount of sets you do. Whichever number is second is the amount of reps you do! Example 3X2 = 3 sets of 2.

Weekly Workouts + Speed Flex + PR

Weekly Workouts + Speed Flex + PR

This week, we had the opportunity to try out Speed Flex in Dallas. We were stunned to find out that the studio has been open for 3 years! It is the first of its type in the entire country. This 30 minute class uses machines that elicit isokinetic contractions. This class is meant to provide a personalized intensity of workout, because it’s resistance-based, meaning it allows for “a professional athlete to train alongside a retiree”. There should be little to no muscle soreness after taking the class, because it is made up of solely concentric movements. The class we took was a HIIT-type modified Tabata, spending 20 sec at each station & 8 sec to rotate. We wore heart rate monitors around our chest, and mine said that I burned 360 calories in 30 minutes. I did wear my Polar watch, as well, but that only said I burned 180. It was a fun upbeat class, and we would definitely attend again! Info can be found at the link below.


Protein Hacks

Protein Hacks

I refuse to eat nothing but chicken breast, broccoli, and sweet potatoes. I would probably reach my goals a bit faster if I did, but I would also not be a nice person. I like food too much. You may or may not know that I track macros, and on some days when I need to get some extra protein in, I don’t have the willpower to eat chicken or drink a shake. Here are some of my favorite things to do with protein powder. I’ve shared the recipes and macros according to my exact ingredients. Obviously, you can manipulate the macros to fit your needs based on which protein powder you use or what add-ons you choose. I’m no chef, so hopefully these directions are easy to follow.

 

Protein Pancakes

Chocolate protein pancakes: In a bowl, mix together 1 scoop chocolate whey protein + 1 egg + 6 egg whites. Add water until it’s the consistency you like. Pour into a pan, flip once until it’s cooked through. Top with 1/4c berries + 1/3 banana. Your macros will vary depending on the type of protein you use or if you substitute 3 more egg whites for an egg. Macros: 37P 22C 7F (the carbs come mostly from the berries + banana, so you can do without for a low-carb option)

Vanilla Protein Pancakes: See recipe above. Substitute vanilla protein instead of chocolate. If I still need carbs in my day and choose berries instead of a banana, I’ll add 1/4 cup oatmeal. This makes the pancake extra hearty and filling.

Protein Oatmeal

Vanilla spiced proatmeal: Put 1/4 cup oatmeal + 1/2 cup water in a bowl. Microwave for 1 minute. Stir in 1 scoop of vanilla protein powder. Top with 1 tsp of chia seeds + 2 tsp of pumpkin spice. Macros: 27P 18C 4F

Acai Bowl 

Acai bowl: In a blender, mix 1 scoop vanilla protein powder, 1 scoop Amazing Grass greens powder, 1 Sambazon Acai pack, 1/2 cup frozen mango. Add water (or liquid of your choice) until it’s the consistency you like. Pour into a bowl. Top with 1/4 cup granola of your choice. I use the cherry almond granola from Whole Foods. I also topped with 1 tbsp Justin’s Vanilla Almond Butter. Macros: 24P 48C 15F

I hope you enjoy these recipes! Let me know YOUR favorite way to use protein powder in a new recipe!

 

Weekly Workouts

Weekly Workouts

 

Happy Monday! I’ve decided to list my workouts without weights. While I’m not by any means a licensed trainer, these are the true workouts that I do every week. Starting this past week, I’m trying to get in three lower body days:one squat-focused, one deadlift-focused, and one that I can accomplish in my apartment gym or outside. I am going to try to get in at least one chest-centered, one shoulder-centered, and one back-centered. That didn’t exactly happen for me this week, but it’s the goal. I love to hear about when people try my workouts, BUT I do encourage you to work with a trainer so that your fitness adventures stay safe and healthy. I love finding inspiration in other people’s workouts, and I hope mine can be that for you! Some of my favorites come from A Southern Drawl, Whitney Simmons, and Pen & Paper Strength.

How to Work Out in the Morning

How to Work Out in the Morning

Two years ago, my friend invited me to a 5:30am Flywheel class before work. It took a couple invitations to get me to go, and even when I did, I was half asleep for the first ten minutes. These days, I bop into the gym around 4:15 bright-eyed and bushy-tailed (for the most part). Here are my secrets:

  1. Great tasting pre-workout: I don’t know about you, but I crave sweets in the morning. A donut? Waffle? Muffins? Yes, please. So a sweet pre-workout can literally get me out of bed. My favorites right now are  PEScience prolific in raspberry lemonade OR Optimum Nutrition in Blueberry Lemonade. I try to drink this as I’m getting dressed and gathering my things. That way, the caffeine has started to set in by the time I walk into the gym and start warming-up.
  2.  Go to bed: I’m always exhausted in the evening times. It’s the nature of my job. But knowing I can get up and get a good morning workout in always motivates me to close my eyes when I want to keep scrolling Instagram or reading my book. I personally don’t feel the need to use it, but the bedtime alarm system on the iPhone is fascinating!
  3. Remind yourself of the benefits: Fitness at anytime won’t hurt, but these articles are great to read if you need a little push in the right direction. #1: Bodybuilding.com or #2: Cosmopolitan.com
  4. Make use of the extra time in the day: This really turned into a habit for me when I was planning a wedding. I was constantly meeting with vendors after school and knew that if I waited to work out, it wasn’t going to happen. If I work out in the morning and want to go to happy hour with a friend, I can, because I’ve already worked out. I can stay as late as I want at work (which isn’t late!), or I can take a nap–is there any better motivation than that?
  5. Find your Mindset: When people ask (because they do…often) WHY on Earth I would workout at 4:15am, I always respond with my true reasoning. I’m not trying to lose a certain amount of weight or get in shape fast. It’s mental. If I can get up and workout for an hour BEFORE I start my day, I know I can handle whatever the day throws at me. Lifting heavy weights by 4:30am reinforces the idea that I am strong, and if I’m strong in the gym, I can be strong in my classroom and in my family. And besides? Have you heard of an endorphin rush? I’m a much nicer person when I’ve worked out in the morning.

I’d love to know when YOU like to workout and how that helps you!

 

Weekly Workouts

Weekly Workouts

On Saturday, we went for a walk along the Katy Trail in Dallas. Once upon a time, I lived Uptown and brought Zach to the Katy Trail on his first trip down to visit me. Maybe it’s the sentimental part of us or maybe its just the paved shaded path, but this is one of our favorite places to get some outdoor activity. We love to park near Knox/Henderson, grab a coffee at Starbucks and walk about 1.5 miles and back. If you haven’t checked it out, definitely give it a visit.

Weekly Workouts + Recipe

Weekly Workouts + Recipe


 

 

Vanilla Proatmeal

1/4 cup oats

1/2 cup water (or milk of choice)

1/2 tsp flaxseed

1/2 tsp pumpkin spice blend

1 scoop vanilla protein

Pour oats and liquid into a bowl. Microwave for 1-2 min. Stir in protein–I used BodyTech by Vitamin Shoppe. Top with flaxseed and spice (and berries if you have them!).

Macros: 4F, 27P, 18C

Top 4 Dumbbell Workouts

Top 4 Dumbbell Workouts

I’ve recently started a new job, and with that comes traveling + a busy schedule (and wearing suits vs. lululemon). This doesn’t mean fitness has to go on the back burner, but it DOES mean that sometimes it means working out without a barbell. One of the first things Lauren and I check out when traveling is the hotel gym. Lame? Maybe. But there’s comfort in knowing that most hotel or apartment gyms at least come with a rack full of dumbbells. Whether the collection is small or large, you can still train to reach your goals using only dumbbells.  Obviously Dumbbells can be great for convenience sake, but they can also serve very valuable training purposes as well. Just to highlight a few, improvement in stability and range of motion, easier adaptations to changing grip/angles as well as loading/transitioning into other movements.  This makes the dumbbell a great training tool when dealing with injuries or any training limitations.

 

  1. Upper Push/Lower Pull
    • DB 45 Degree Bench Press
    • DB RDL(Romanian Deadlift)
    • DB Arnold Press
    • DB Single Leg Deadlift
    • DB Incline Alternating Press
    • DB Goblet Good Morning
  2. Lower Push/Upper Pull
    • DB Goblet Squat
    • DB Single Arm Bent over Row
    • DB Reverse Lunge
    • DB Upright Row
    • DB Lateral Step-Ups
    • DB Rear Delt Fly
  3. Power
    • DB Hang Power Clean
    • DB Thruster
    • DB Single Arm Snatch
    • DB Push Press
    • DB Split Lunge
  4. Gun Show
    • DB Hammer Curl
    • DB Skull Crusher
    • DB Front Raise
    • DB Underhand Curl
    • DB French Curl
    • DB Lateral Raise
    • DB curl 21’s
    • DB Tricep Kickback
Weekly Workouts + Mini Cut

Weekly Workouts + Mini Cut

Hi everyone! I know I’m late on weekly workouts, but I wanted to add a second component this week.

For those of you who may have read about my fitness journey (here) or followed for a little while, you may know that I’ve been “bulking”. I say that lightly, because it’s been a slow process and really nothing extreme. I’ve gotten to the point where I want to start “cutting” back down again, and I’ve been looking for some guidance/a program to follow. Zach recently downloaded The Bulking Protocal (here) from Power Athlete, and he told me about The Leaning Protocal (here). Well, I downloaded it on a whim and thought I’d share with you some of my “tricks of the trade” from when I originally cut down 20+ pounds (over 2 years) and what I’ll be TRYING to keep in mind over the next few weeks. Keep in mind that I am not certifed as a trainer or nutritionist. All of this information has come from trial and error and the guidance of my sweet husband (who is a CSCS and studied nutrition in college). I really encourage you to seek out guidance from professionals.

 

  1. Portion control: No, I’m not talking about eating an entire plate of spaghetti or ordering two double-doubles from In-n-Out. I’m talking about portion control even with our “healthy” foods. When we created our wedding registry, we invested in a good food scale. It may sound obsessive, but I found that it has made a huge difference in tracking macros. I used to eyeball my 4 ounces of chicken for meals, and it turns out I was only eating 2-2.5 ounces. I was not getting the amount of protein that I thought I was. Similarly, when it comes to items out of a jar or a bag, it’s so easy to track one serving size but actually eat 2-3 at one time. These informative posts are pretty eye-opening.

 

2. Ditch the scale: I still struggle with this, I really do. But having my body fat measured on a weekly basis gave me a whole new perspective. When I decided I wanted to do a small “bulk”, I knew I’d have to watch my weight go up. But as I did so, I experienced some newbie gains and saw my weight go up while my (overall) body fat percentage went down. That doesn’t mean I didn’t gain any body fat–it just means I gained more muscle than fat. This is possible. At this point, I’m working on cutting down a bit, but I have a little more freedom to let go of that scale number.

3. Protein: I see some  YouTubers or Instagrammers claim that you can protein from things like hummus and nuts, but y’all–how many nuts & tubs of hummus are you eating?! These new macros have me aiming for MORE than 1 gram per pound of body weight. When I used to just track calories vs. tracking macros, I ate probably 60-80 grams per day. I’ve had to up that quite a bit, but it makes all the difference with recovery, muscle growth, fat loss, and basic functioning of the human body.

4. Cross-training: What I have found works best for my body is incorporating more than just one type of training. I’ve gone through points in my life where I just did yoga, or just did spin classes 5-6 times a week. Those workouts are great in isolation, but the best results I’ve come from mixing up the workouts and training all parts of the body. I do a lot of weight training currently and the beauty of that is the room for variety within the workouts. I’ll do a super intense Crossfit-esque WOD, a slow body-building type workout, or add in cardio. Zach and I have been hitting a lot of yoga classes in DFW too!

 

Do you have any tips for a small cutting phase? I’d love to learn about your favorite tips and tricks!

Dallas Fitness Ambassadors
  • Beautiful but HOT day in Fort Worth watching some of our favorite golfers! The @deananddelucausa pop-up tent was incredible! We can't wait for it to open at @legacywestplano
  • OK who has tried these? As if I didn't already use quest bars for my sweet tooth...THESE LOOK SO GOOD. Which should I try first?
  • 🥑🍞😍
  • Watching @zknippel flip tires at his Strongman comp. on Saturday made me reeeeally jealous. After deadlifting heavy, I added these flips and jumps in for some conditioning. 4 rounds had me like 😝. Swipe to see Zach kill his 500lb tire flips for time!
  • It's so easy to overload a seemingly nutritious salad with calories from added sugars & other unnecessary ingredients in dressing. These dressings by @primalkitchenfoods are made with REAL ingredients that you probably have in your pantry. They're free of many allergens and made with avocado oil 🥑
  • Shared this recipe on the blog today, along with weekly workouts. It takes approx. 2 min to prep and 45 min to bake in the oven. My kind of recipe 😉 check the link in bio!
  • Thank you @deepfriedfit for making all of our burger dreams come true! At Taste Addison, we tried the bison burger from @publicschool972 and 😍😍😍. We are so grateful for the tickets! 🍔🍽
  • Happy Sunday! 💐🌻🌹
  • Easiest & quickest dinner prep EVER! Sundried Tomato & Basil chicken sausage from TJ's with zucchini & yellow squash. We've been using a bit of @chosenfoods avocado oil in the pan to cook veggies. Thoughts on avo oil versus coconut oil?