Advanced Leg/Glute Workout

 

 

Got Quads!? Feeling the burn and turning my legs into jello!

Today's Advanced Leg workout:

Leg extensions 5x20

 Squats 8x12

Leg Press 6x20 ss Calf Press 6x20

Reverse hack squat 5x25

Bench stepups 4x12each leg

Leg curls ss Kickbacks 4x10

 

Enjoy!

 

Photo by: Freedom Trinetto

 

Chocolate Chip Pumpkin bars

Chocolate Chip Pumpkin Bars

 

In light of fall and the seaonal pumpkin flavored items now in grocery stores I thought I'd post a pumpkin recipe for those with a sweet tooth. This is a great recipe I found and adapted.  The macros are very reasonable and these are not loaded with sugar which I love.

 

 

 

 

Yield: 36 bars

Prep 20 mins Bake 350°F 25 mins

 

Nutrition facts:  83 calories, 4 g fat, 12 carbs and 2 WW+

Ingredients

• Nonstick cooking spray

• 1 cup all-purpose flour

• 1 cup whole wheat flour

• 3/4 cup xylitol

• 1/2 cup pecans or walnuts, finely chopped (optional)

• 2 teaspoons baking powder

• 1 teaspoon ground cinnamon

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt

•  4 eggs, slightly beaten

• 1 15 ounce can pumpkin

• 1/2 cup olive oil

• 1/4 cup almond milk

• 1/3 cup miniature semisweet chocolate pieces

• 2 tablespoons miniature semisweet chocolate pieces

Directions

Preheat the oven to 350 degrees F. Lightly coat a 15101-inch baking pan with nonstick cooking spray; set aside. In a large bowl, stir together all-purpose flour, whole wheat flour, granulated sugar, pecans (if using), baking powder, cinnamon, baking soda, and salt.
In a medium bowl, combine egg, pumpkin, canola oil, and milk. Add pumpkin mixture to flour mixture along with 1/3 cup chocolate pieces; stir just until combined. Spread the batter very evenly in the prepared pan. Sprinkle top with 2 tablespoons chocolate pieces. Bake about 25 minutes or until a toothpick inserted in the center comes out clean. Cool on a wire rack. If desired, sprinkle lightly with powdered sugar. Cut into bars.

 

 

 

 

 

 

 

 

Resource: http://my.hearthealthyonline.com/recipe/chocolate/chocolate-chip-pumpkin-bars/

At Home or Hotel Leg/Glute Workout

 

 

At home or Hotel Leg/Glute Workout: 🏠✈️

 

 I loved this workout because all you need is resistance bands, these are easy to travel with too! 

 

Leg/Glutes and Ab workout-

 

  Reverse lunges one leg at a time with foot in band 4x20 each leg. 

 

Superset: 4x25ft. Walking lunges with 4x30 standing squats.

 

Band leg curls 4x20 each leg(shown in video)

 

Band standing abduction 4x20 each leg(shown in video)

 

Superset: glute bridge 4x30 with donkey kicks on all fours 4x25 each leg. 

 

ABS***

 

4x25 leg lifts,

 

4x25 crunches,

 

4x 1min plank,

 

 4x15 each side plank hip lifts on elbow,

 4x40 twisting v-sit.

 

  Try it out! I know I'll be using this workout while traveling. Don't be fooled that this isn't hard, I was dripping sweat 😅 👍keep moving throughout the whole workout with little to no rest. I ended with an hour of yoga. 😄 #athome #hotel #workout #glutebuilding #legs #abs #travel #onthego #athlete #noexcuses

 

Video: Instagram Mrsfitwife
http://instagram.com/p/uNoYl5s2AN/?modal=true

Mrs. Fit's Buffalo Ranch Crockpot Chicken

 

 

My Buffalo Ranch Crockpot Chicken recipe is quite simple.

 

 1/2-1 cup of Franks Hot Sauce or Buffalo Sauce

 

1/2 Packet or little less of Ranch dip seasoning

 

Little dash of water

 

Skinless, boneless thinly sliced chicken breasts or tenders

 

Place all in crockpot and stir well. Cook on low for 4-5 hours. Serve over brown rice, salad or eat alone. Enjoy!

 



My First Bodybuilding Competition

Hey Everyone!

 So I thought I'd recap some of my experience from my competition. I took 12 weeks to prepare for Fitness Helsinki Championship on March 8, 2014. I already had been working hard to gain a lot of muscle since I had planned on training for Figure category. I put my own nutrition and workouts together since I am a certified trainer and nutrition specialist. I had the help from Jessica Issacs, our co-coach on Team Armed Forces Europe. She was my main mentor through prepping for the show especially closer to the show since I didn't know as much about "peak week" and doing all that needed to be done as far as cutting water,etc.

 At about two weeks out was the point at which I didn't want to compete anymore. I was having such a hard time mentally. I wasn't sure if my body would get to where it needed to be and was freaking out to say the least. I trusted the process and with the support of my family, friends, team mates, and coaches I was fully ready for peak week. I loved the last week up to the show. I was nervous for the show, because I didn't know what to expect stepping on stage for the first time.

The show was on a Saturday morning and I flew out from Germany with my friend Chelsea and my husband to Finland on Thursday morning. We arrived to Finland with some of my team mates around 1pm and were greeted happily with a promoter of the show. We got to ride in a Range Rover from the airport to the hotel because Range Rover and Jaguar were some of the sponsors for the show. It was amazing being with the team, seeing everyone excited and ready to compete.

 We all went to the athlete meeting Friday night before the show then headed back to get some rest before the big day. I had to wake up at 1am for makeup and hair due to how many team mates had to have their makeup and hair done. Our show started at 11am, I competed first in Model category with clubwear, sportswear, bikini and Figure category. I ended up taking 2nd place in Figure category. I was so overjoyed and thrilled to have done so well for my first show. I won't forget the look on my husband's face in the crowd as the announced my placing. My coaches were also super proud of how well I had done and cannot wait for me to compete again. I also cannot wait to compete again and plan to later this year.

 

Chocolate Protein Granola

 

 

Here's a protein recipe I found from Micheal Kory on Youtube. I modified the ingredients a little. This is one that the whole family can enjoy!

 

 

Recipe:

 

2 c. gluten free rolled oats

 

 1 T. cacao powder

 

2 tsp. stevia

 

1/2 scoop chocolate peanut butter whey protein powder

 

1 tsp. coconut oil, melted

 

1/4 c. water or almond milk

 

Cinnamon

 

 

Directions:

 

Preheat the oven to 350 degrees.

 

Mix everything together in large mixing bowl.

 

Spread onto greased cookie sheet.

 

Bake for 20-25 minutes. 

Mrs. Fit's Gluten Free Peanut butter Chocolate Chip Cookies

 

 

This recipe is adapted from Ashley Horner's Clean Chocolate chip recipe,

 

Ingredients:

 

1 c. gluten free oat flour

 

1/4 c. coconut flour

 

3 Tbsp. PB2 (optional)

 

4 egg whites

 

2/3 c. unsweetened almond milk

 

1/4 c. stevia

 

1 T. baking soda

 

1/2 T. baking powder

 

1/4 c. vegan dark chocolate chips

 

1/4 tsp. sea salt

 

Optional: Add 1/2 scoop chocolate pb protein powder to increase the protein content, increase almond milk to 1c.

 

 

 

Directions:

 

Preheat oven to 350 degrees.

 

Mix everything all the dry ingredients in large bowl until well mixed.

 

Then add the wet ingredients.

 

Combine well. Form 10 big cookies on greased cookie pan.

 

 Bake for 15-18 minutes

Mrs. Fit's Super Bowl Party Appetizers

Super Bowl Party Time:

 

Here are a couple options for healthier dishes to take to a superbowl party or any other get together.

 

Buffalo Turkey Bites:

 

 1 lb. ground turkey

 

2 egg whites

 

3 Tbsp. chopped celery

 

2 Tbsp. crumbled blue cheese

 

1/2 tsp. cracked black pepper

 

1/2 tsp. garlic powder

 

1/2 tsp. onion powder

 

Sauce:

4 oz. ghee or coconut butter

1/2 c. frank's hot sauce original or buffalo style

 

Directions:

 

Preheat oven to 350*F . Combine all ingredients for bites together in large bowl until well combined. Form into 1 inch size balls. Bake for 10 minutes.

 

For sauce combine both ingredients in small saucepan on stove over medium heat or microwave on high for 2 min. Stir in intervals or frequently.

 

Once the 10 minutes are up, dunk balls into the sauce mix and place on a greased cookie sheet. Bake another 12 minutes.

Zucchini Parmesan Fries:

 

 

2-3 egg whites

 

Parmesan cheese

 

2-3 zucchini or summer squash

 

 

Directions:

 

Preheat oven to 425* F

 

Wash and then cut zucchini into 8 long pieces, like fries.

 

Then dip pieces into bowl of egg whites.

 

After coat with parmesan on a plate.

 

Place coated pieces onto greased cookie sheet.

 

Bake for 25-30 minutes or until slightly golden. 

Happy Super Bowl! xo Mrs. Fit