Workout Schedule

In order to design a workout schedule, you need to set goals. 

My goals are to lean and increase muscle mass in my legs, shoulders and lats. I am in a so called bulking phase, so I only do 30 minutes of cardio 3x per week (if that).  I am mostly weight training. Here is my schedule:

MONDAY: Quads, hamstring and glutes

TUESDAY: Shoulders

WEDNESDAY: Back & Abs

THURSDAY: Legs

FRIDAY: Shoulders

SATURDAY: Biceps, Triceps, Abs

SUNDAY: REST or Cardio

(Wednesday, Saturday and Sunday are interchangeable) 

I have been very happy with my progress. I am adding 100 calories per week to my "diet" and still losing an average of 1 lb per week. 

My body fat decreased by 1% in the last month even though I am eating 300-400 calories more per day. (Currently at 1900 calories per day: 38% carb & protein 24% fat.)

Set goals and stick with them. Don't expect results overnight...it took years to put that weight on and it will take some time to get it off. 

How Many Calories?

I get asked alllll the time "how many calories should I eat?"

The answer to this question is way more complex than most people imagine. But it needs to be made clear that there is no set number. I want to break it down a little for you to think about.  The first thing you need to answer:

#1 What are your goals? 

Are you trying to lose weight? Gain weight? Maintain your current weight?

#2 What is your activity level? The more active you are the more calories you need to eat. Even if you are trying to lose weight, you need enough calories to fuel your workouts!

#3 What body type do you want? Skinny? Muscular? Soft? Hard? 

#4 Do you know how to and are you willing to count calories? This is the most frustrating part. I have never met anyone who could correctly guess how many calories they eat per day. (Unless they have counted before and keep to strict eating habits) You can play the guessing game and eat more or less based on what the scale says. This is absurd if you have actual goals and are serious about getting "in shape."

#5 (I think this is most important) What kinds of food are you eating. Calories are not all the same!! A 500 calorie hamburger and 500 calories of grilled chicken are NOT the same. The burger is wasted non satiating calories. The chicken will fill you up and is healthy for your body. Fruit is healthy, but it has carbs and carbs are sugar. If all you eat all day are fruits (sugar) your body is still treating it as sugar. Avacado and Almonds have fat but they are good fats that your body needs to function efficiently. Get the point? 

Caloric needs vary from person to person based on age, gender, activity level, etc. etc. Also, caloric needs do not stay the same. As you gain muscle and/or lose weight, your caloric needs change. When you gain muscle and your metabolism speeds up you may need more calories.  

Every person is different. 

Counting calories also makes you aware of what you are actually putting in your body on a daily basis. A mocha latte for breakfast, a few chips here and a small piece of chocolate there all add up and your calorie goal is now over by 500 calories per day. Over a period of a week, that adds up to a pound. Over the period of a year that is 52 lbs. "I go to the gym so it's ok" you say. Going to the gym is barely touching those 500 calories. So you can forget about getting in shape!!  You are merely exercising to not get obese. 

Are you serious about learning how to get in shape and how much and what you should be eating to reach your goals? I would love to help! Tried and tested. I have become a master of my body and can help teach you how to learn what your body needs. Notice I did not say I know what is best for your body. I said I will help teach you the tools to determine what you need to reach your goals.  We have to listen to our body. Eating healthy foods, drinking plenty of water and getting enough exercise and enough sleep will CHANGE your life!! Hit me up!! Be FIT FOR FUN, fit for life. Healthy is a lifestyle NOT a fad ❤️❤️❤️

Glute Hamstring Workout

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3-4 sets to failure! 

What I have learned...

1.       The scale is just a number. Don’t let it define you.  Keep pictures and measure your body fat monthly to get an accurate measure of progress.

2.       The more activity you do the more you should eat.  Know your “maintain” calories number. On days you work out, add 100-200 calories.  If you are only eating 1200 calories, you are starving your body and will never reach and maintain your goals.

3.       LIFTING WEIGHTS WON'T MAKE YOU BULKY! You will get lean and strong. Feeling strong is very empowering. Looking lean feels way better than any food tastes.

4.       If you are not sore, you most likely did not work out hard enough.  Add weight and try less rest between sets.

5.       Learn to cook yummy healthy food. The options are endless.

6.       Fruit has Carbohydrates. Carbohydrates are sugar.  More Fruit=More Sugar

7.       You don’t have to eat clean 100% of the time. Try 1 cheat meal per week.

8.       You will fail. Get over it and get moving again.

9.       The process is ever changing. Love the Process. Love your body.

10.   There is no magic pill. Trust me I would have found it.  It takes hard work and will power. Healthy is not a trend, it is a lifestyle.

Roasted Cauliflower and Farro Salad with Feta and Avocado

I am in LOVE!!! You MUST try this! We went to San Diego over Spring Break and ate at an amazing restaurant in La Jolla called George's at the Cove. This is what I ordered! It was amazing, so of course I had to find the recipe! 

 

Roasted Cauliflower and Farro Salad with Feta and Avocado

5.0 from 9 reviews

Author: Cookie and Kate

Recipe type: Salad

Prep time:  15 mins

Cook time:  30 mins

Total time:  45 mins

Serves: 4

 

A warm and filling farro and caramelized cauliflower salad, featuring Greek flavors like feta, kalamata olives and sun-dried tomatoes. Greens and avocado round it out into a full meal. This salad would pack great for lunch!

INGREDIENTS

Roasted cauliflower

• 1 large head cauliflower, cut into bite-sized florets
• 2 tablespoons olive oil
• ¼ teaspoon red pepper flakes
• Light sprinkle fine-grain sea salt

Garlicky farro

• 1 cup uncooked farro, rinsed
• 2 teaspoons olive oil
• 2 cloves garlic, pressed or minced
• ¼ teaspoon fine-grain sea salt

Everything else

• 15 pitted kalamata olives, some halved lengthwise and some sliced into small rounds
• ¼ cup oil-packed sun-dried tomatoes, rinsed and roughly chopped
• 2 ounces feta, crumbled (a heaping half cup)
• 1 tablespoon lemon juice (about ½ lemon's worth)
• Freshly ground black pepper, to taste
• 1 avocado, sliced into thin strips
• 4 handfuls leafy greens (spring greens, spinach or arugula are all good choices)

INSTRUCTIONS

1. To roast the cauliflower: Preheat the oven to 425 degrees Fahrenheit. Toss the cauliflower florets with olive oil, red pepper flakes and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.
2. To cook the farro: In a medium saucepan, combine the rinsed farro with at least three cups water (enough water to cover the farro by a couple of inches). Bring the water to a boil, then reduce heat to a gentle simmer, and cook until the farro is tender to the bite but still pleasantly chewy. (Pearled farro will take around 15 minutes, unprocessed farro will take 25 to 40 minutes.) Drain off the excess water and mix in two teaspoons of olive oil, the garlic and sea salt. Set aside.
3. In a large serving bowl, toss together the roasted cauliflower, cooked farro, olives, sun-dried tomatoes, feta and lemon juice. Taste and season with additional salt and pepper if necessary.
4. Divide the avocado and greens among four salad plates. Top with a generous amount of the cauliflower and farro salad. Finish the plates with an extra squeeze of lemon juice or drizzle of olive oil, if desired. Serve.

NOTES

Recipe inspired by George's at the Cove in La Jolla. 

One Word!

What word describes your workout? 

My workout is something I describe as set in motion forcefully, to set free or let loose! It is "UNLEASHED" I saw this shirt and thought hell yea, that is me! Beast Mode Unleashed!! 

I ordered my shirt today! Coupon code "FITFORFUN" for 10% OFF!! Too cute!!

http://www.unleashedperformance.co/product/unisex-stars-stripes-tee

Mistakes Are Allowed...Quitting Is NOT!!

We all have "those" days! But don't let those days define you. Don't them them become habits. Figure out what happened in that day that set you up for failure...Learn from it...Fix it, and move on. Every day is a fresh start! It is easy to overcome one bad day, it is not so easy to overcome a bad month of poor food choices or no exercise.  NO EXCUSES!

When you have a bad day, do your favorite workout the next day and KILL IT!! I have grown to love my back workouts! Here is a staple in my routine!