Mrs. Fit's Leg Blasting Circuit

 

 

Mrs. Fit's Leg Blasting Circuit:

 

3-4 rounds of 10-12 reps each exercise

 

Plie DB Squats
Stiff legged deadlift
Jump Squats
Jump Split lunges

30 second rests between sets

TAFE "Reps 4 Relief"

 

BENEFITING: AmeriCares

EVENT DATE: Jan 25, 2014

DAYS TO GO: 10THE STORY:

Team Armed Forces Europe (TAFE) is eager to do their part to help disaster relief efforts in the Philippines. Your donation will go directly to AmeriCares - a non-profit emergency response and global health organization currently hard at work helping the victims of Super Typhoon Haiyan.

TAFE is ready to work for your charitable donation! For every $1 we raise, we will complete 1 repetition of an exercise/skill. Our team athletes will be doing everything from handstand push-ups, to burpees, pull-ups, squats and more! Once we've hit the deadline for this fundraiser, we will get to work in the gym and put together a video that we will post on our page facebook.com/TeamArmedForcesEurope.

We thank you in advance for your generosity and support in helping the victims of Haiyan.
Instagram:  @teamarmedforceseurope #reps4relief

 

http://www.crowdrise.com/reps4relief/fundraiser/teamarmedforces?fb_action_ids=10203047784185861&fb_action_types=og.likes&fb_ref=s%3DshowShareBarUI%3Ap%3Dfacebook-like&fb_source=other_multiline&action_object_map=%5B234147156745995%5D&action_type_map=%5B%22og.likes%22%5D&action_ref_map=%5B%22s%3DshowShareBarUI%3Ap%3Dfacebook-like%22%5D

HYLETE Performance Wear

For all Mrs. Fit and Sophisticated followers Hylete Performance Wear is offering a 20% discount off their products and gear.

Use Promo Code (20% Off): TRTY62YJ0

 

To shop: http://hylete.com

 

 

 

 

 

My Support System is AMAZING!

Good Morning!

Over the past year I have been blessed to have such amazing and unconditional love and support from my close friends and family. My husband, RJ, especially has been incredible! I haven't always been nice and pleasant to be around or in the mood to cook or clean around the house, yet he has stepped up and been understanding. He has continued to motivate me day in and day out eventhough he's been deployed for the past six months. I also have some pretty great friends. They have been supporting and understanding when I couldn't go out to eat and when I had to stop what we were doing to eat my meals. They have kept encouraging me and kept my eye on the prize. I even have helped motivate them too. One of my friends has lost 20lbs the past couple months. Another has lost weight and put on more muscle and definition. I'm so proud of my friends! My family has also been encouraged by my transformation. Both mine and my husbands family have started making changes slowly, both nutritionally and exercise wise, resulting in weight loss. My new teammates on Team Armed Forces Europe have become a great support system as well. We all get along so great together and really encourage each other to be better. I am honored to be apart of such an amazing group of athletes. I'm also extremely glad to be the person that has inpired the people around me. To me, that is truly the best gift of all. I know that I have done my job and mattered, because I have helped those I love and that are close to me.

 

 

 

Keep up the great work everyone!

 

-Mrs. Fit

 

 

Looking back....

Hello Fitness Enthusiasts!

The past couple weeks I've been prepping for Fitness Helsinki I sometimes have noticed I get hard on myself. I start questioning what I'm doing with my workouts and nutrition. It is a very slow and patient process to go through in prepping for a bikini or figure competition. This show I planned on competing in both figure and bikini, but with more insight from my coach and team I decided it's best to do figure. I have put on so much more muscle since August, when I orginally wanted to compete in in a Utah NPC bikini show. I'm so pleased with how my progress has come along that I wanted to look back at the past year to help motivate me for the year to come...

 

Top right in order: Sept 2013-Jan 2013

 

 

 

Right side to left: November 2013 to December 2013

 

 

Keep in mind it wasn't all about just the workouts. It was a combination of mental and physical obstacles that I had to overcome. It wasn't always easy, but I never gave up. If I can do it, so can you!

 

What's stopping you from becoming the best you?!

 

xoxo Mrs. Fit

New Year New Mrs. Fit!

I have been super busy lately with all that has been going on in my life lately. A lot of new and exciting things have happened...

I became apart of Team Armed Forces Europe, a bodybuilding competitor team.

 

Photo: Brian Cann, Heirlooms and Intimacies People

 

Photo: Simply Laura Sports Photography

 

 

Photo: Simply Laura Sports Photography

 

 

FOLLOW US:

Instagram: http://instagram.com/teamarmedforceseurope/
Youtube: http://www.youtube.com/user/teamarmedforces
Twitter: https://twitter.com/TeamArmedForces
Facebook: https://www.facebook.com/TeamArmedForcesEurope

Photographers:

https://www.facebook.com/SimplyLauraSports

https://www.facebook.com/pages/Heirlooms-and-Intimacies-People-Brian-Cann-Photography/169237196595017


Our first show of 2014 is March 7, 2014 in Helsinki, Finland.

Stay tuned for compeition prep... :)

Mrs. Fit's Full Body Melt Down!!!

A little update on Mrs. Fit....

So I'm sure some readers have been wondering where I am!  Lately I've been slacking on posting directly on my blog page, because I am in school again, taking 18 credit hours and working with a couple clients on top of that. I have really been focusing on getting my body ready for a competition in April here in Germany. However, competing in Europe is not the same as the states. It has been a little difficult to find out about shows and where to get competition suits, etc. I've been focusing hard on my training, specifically with building my glutes and hamstrings, as they are my weak area. I was practicing posing today and tried to get a couple shots for my own progress pictures and for update on how my body is changing. Thanks for all my supporters, I really appreciate it!

My hard work has definitely paid off...lifting heavy, clean eating, and consistency!!!! No fat burners or any crazy things. Just plain healthy eating...I do take multivitamin, BCAAs, whey protein powder, and pre-workout occasionally. I lift heavy and only do minimal cardio. I am eating carbs too! Losing weight/fat the healthy way is the best to ensure you don't ruin your metabolism.


My weight Sept. 23, 2013 : 132lbs, 18% bf              Nov: 125lbs. 16%

 

 

Any questions, feel free to message me or email me! I'd love to help answer any questions you might have.  Happy Training! :)

Mrs. Fit's Carbless Pizza Bites

 

 

I was really craving some pizza, but knew the regular cheese and bread would make me sick. I looked on Pinterest and found egg and bacon muffins and thought I could do something similar for my pizza craving. I came up with these gems...

 

 

 

You'll need:

 

Muffin tin

 

Pam Spray

 

1 c. Egg whites

 

17 Turkey pepperoni or your choice of meat

 

1/4-1/2 fat free cheese (I use lactose free kind)

 

1/2 Tbsp. Italian or Pizza seasoning

 

about 1/2 Tbsp. Nacho Cheddar popcorn seasoning

 

Sauce for dipping

 

 

Directions:

 

Preheat oven to 425*

 

Spray muffin tin with pam

 

Mix eggs and seasonings together

 

Pour egg mixture about 1/2 way of muffin tins (Filling about 6-7)

 

Add pieces of pepperoni to each cup

 

Top each cup with a little cheese

 

Bake about 12-15 minutes

 

Allow them to cool a couple minutes

 

Plate the bites, dip into sauce and....

 

 

ENJOY!!!!

 

 

Now on Instagram!!!

I finally caved in and got instagram follow me at:

 

http://instagram.com/mrsfitwife

 

I post more pictures on there than Facebook sometimes, because it's more convenient. Thanks for all the support! Love you guys



Mrs. Fit Fat Be Gone WOD

 

 

Fat Be Gone WOD

 

****Use proper form and brace your core to prevent injury, make sure to choose your weight according to your fitness level or even use no weight!!!!

 

Also if you don't understand the terms or description, please look up the exercise and practice before taking it to the gym. Be careful and go lighter till you get the proper form.

 

 Try for 2-3 rounds, resting 30 sec between exercises and resting 1-2 min after 1 round.

 

 

KB or DB Jump Squats:

 ( Hold weight with both hands between legs and press from your heels, jump up in same place) X8

 

KB or DB Swings:

(Hold weight with both hands, squat and swing weight in front of you like a front shoulder raise) X8

 

KB or DB Head Cutters:

(Hold weight with both hands and circle the weight behind your head and around from one side to the other alternating directions) X8

 

Half Turkish Get Up:

(Lay on the floor, bend one knee and same side arm hold weight. The other leg is straight and use the other free arm to help you lift your body up off the floor) and  X8 each

 

DB Burpee:

 ( hold two DB in hands whole time, even during push up part) X8

 

Renegade Row:

(Start in plank position with DB or KB under your hands. Then alternate rowing each arm) X8

 

Clean and Press:

(Bar upright row, then flip bar and press overhead) X8

 

DB Pull over:

(Lay down and hold weight overhead with slightly bent elbow use lats to pull the weight towards your belly) X15

 

Bike X 3 min. 

 

Side plank walk:

 (plank position walking hand to hand, foot to foot) X 12

 

Broad Jump:

(Stand with legs slightly bent and jump as 2 feet or so in front of you landing on both feet. Use your arms to propel yourself forward) X 12

 

Sprinters Sit up:

(Lay on floor with body extended. Crunch body up like full sit up, but bring opposite arm and knee up together. Alternate sides) X8 each side

 

 

 

Reference: Similar workout from Pureworkoutslc.com 

 



Motivation Monday...(even thought its tuesday)

 

 

So for those don't know me well my husband left a couple weeks ago for his 2nd deployment. This is our first deployment being married and has been by far the hardest. It has been different than the first foremost I am only going to school and training right now. I also am across seas away from all my family. We've been living together for two years now and we've definitely grown closer in that time. I have been a little out of it and been slacking with my blog as you probably have noticed. I'm sorry for that. I've decided to make my writing more structured by writing M, W,F.

 

 

Monday-Motivational

 

Wednesday- Workout

 

Friday- New Recipe

 

 

I hope this helps keep my blog writing regular and will give my schedule a little more structure. Feel free to give me any requests for workouts and recipes that you'd like to see on my blog.

 

 

Now for some Motivation....

 

 

Because of how I've been feeling lately I decided that it's time for me to take control of myself. Sitting around being sad and depressed is no way to live. I started a new training plan at the gym and stocked up on healthy foods. No more binge eating on the weekends because I'm sad, depressed, angry, whatever!!! If you are going through something emotional and tough, know you are not alone. Life always throws obstacles in our way for the opportunity to break through them. Kick life in the face! Take a stand for yourself and your health. Be the best that you can be inside and outside the gym. You owe it to yourself more than anybody to give yourself great health and wellness from the inside out.

I've learned that I am my worst enemy. I am so hard on myself for binge eating and not giving it my all. I know what I am capable of and just need to prove it to myself that I can get to where I once was or do better even. I know that as women we try to bring others down that are having a hard time. We pick on the weak and that has to stop. Everyone is going through something and even with a pretty smile on their face, they could be breaking inside. I know with my husband gone, I've definitely been this way. It's hard to put on a smile, but sometimes you have to fake it till you finally get there. I keep slipping in my mind, feeling that heart sinking sadness, but I know that I can get through this. Later on when this is all over I'll realize that it wasn't as hard as I thought. So say hi or give a smile to that stranger...you never know you may just make their day! :)

 

Thanks for letting me vent and get out my emotions. I hope that I helped even one person feel a little less alone today! Stay strong, You WILL make it!!!!

 

 



WOD MRS. FIT

 

 

 

 

WOD MRS. FIT

 

*Repeat 2-3 rounds

 

Make sure to choose your weight accordingly and watch your form.

 

.25 mile sprint

 

40 pushups (toes or knees)

 

40 squat and press

 

.25 mile sprint

 

40 dips

 

50 walking lunges

 

.25 mile sprint

 

40 DB flys

 

50 crunches

 

40 DB bicep curls

 

.25 mile sprint

 

40 DB bent over row

 

1 min jump rope

 

50 Russian twists

 

 

 

 



No Bake Cookie Dough Bites

No Bake CD Bites

 

This recipe is one that I found that I really liked. One of my favorites that didn't have to be baked and that cured my cravings. My husband even loves them too. They taste amazing dipped in peanut butter too!!;)

 

 

You'll need:

 

3/4 c. Almond meal/flour

 

1 scoop cookie dough whey protein

 

3 tbsp. coconut oil

 

2 tbsp. almond milk

 

1 tsp vanilla extract

 

1/4 c. natural dark chocolate chips

 

 

 

Directions:

 

Mix all ingredients together well and roll into balls (tbsp. size)

Freeze about 5-10 min and ENJOY!!!

 

Makes 15 balls

1=84 calories, 3g protein, 2g carbs, 6g fat

 

Blueberry Zucchini bread

Blueberry Zucchini Bread or Beezy Bread as I like to call it has been a huge hit in my house lately. It's super easy to make and best of all you know all the ingredients that went into making it.

 

You'll need:

1 loaf pan

cooking spray

1 1/4 c. oat flour

2 scoops vanilla whey

1 tsp. baking powder

1 tsp. cinnamon

4 egg whites

1/3 c. almond milk

1/4 c finely shredded zucchini

1/4 c. blueberries

 

Directions:

 

 

Preheat oven to

 

Combine all ingredients and pour batter (should be thick) into greased loaf pan.

Bake for 25-30 minutes.

1 loaf equal 12 slices

 

69 cal. per slice, 8 g. carbs, 0g fat (6g in whole loaf), 7g protein

Baked Garlic Mustard Chicken Breasts

This recipe is very simple and tasty. I just came up with it the other day after getting bored with plain baked chicken.  It is a bulk of chicken mind you, since I am always cooking in bulk for the week.

 

Here's what you'll need:

 

9x13 and 8x8 baking dish

 

1 bag skinless, boneless chicken breasts (8-10 breasts)

 

2-3 Tbsp. minced garlic

 

3 Tbsp. honey Dijon mustard or regular kind

 

3 Tbsp. Lemon juice

 

1 Tbsp. Italian seasoning or Oregano

 

a little Pepper to taste

 

1 Tsp. Mrs. Dash Lemon herb seasoning

 

 

 

 Procedure:

First, Preheat oven to 400*F. Rinse off all the chicken breasts and trim the fat. Cut the thicker breasts into thinner halves and place in greased pan. Mix all the seasonings together in a bowl and then pour over the chicken. You can add more ingredients then what I have listed, it depends on how much garlic or mustard you like. I like more mustard. Bake for 30-35 minutes. I make sure it's almost done but not quite so that when I heat it up later in the week its not dry.



 

ENJOY!!! YUMMY

 

 

Cinnamon-Almond Butter Protein Pancakes

 

These Protein Pancakes have been my bedtime treat. I love them so much and never feel deprived. They are low carb and full of protein since I usually eat these before bed.

 

What you'll need:

 

1/2 cup egg whites

 

1/2 scoop protein powder of your choice

 

1 Tbsp. of oat flour or soy flour

 

1 Tbsp. Vanilla or Regular Almond milk

 

Cinnamon to taste

 

1 Tbsp. All natural almond butter or peanut butter

 

Non-stick spray

 

Process:

 

Whisk all ingredients except almond butter together

 

Pour onto med. heat greased skillet, I use my 8" pan.

 

Flip pancake once the bottom side is firm and cooked all the way like the picture below

 

It might be a little tricky to flip, but practice makes perfect :)

 

 

 

 

Finally drizzle Almond butter over the top and dig in!

 

 

 

Developing a personalized diet

Develop a Personalized Diet

 

Step by Step Tools for developing a Nutrition Plan that is tailored for you.  Remember that everyones bodies react differently so use this as your starting point & try it out for a month.  Then adjust as needed depending on how your body reacts and if you are getting the results you want.

STEP 1:  Use these Equations to calculate your Daily Caloric intake, Protein intake, Carbohydrate Intake, and Fat Intake.

Calories to maintain bodyweight… (increase/decrease if your goal is to gain/lose weight)

• Mesomorphs – bodyweight x 15.
• Ectomorphs – bodyweight x 16-17.
• Endomorphs – bodyweight x 13-14.

Protein to maintain muscle… (4g per calorie)

• Mesomorphs – 1.2g/lb – 1.3g/lb.
• Ectomorphs – 1.4g/lb – 1.6g/lb.
• Endomorphs – 1.4g/lb – 1.5g/lb.

Fats for hormone balance… (9g per calorie)

• Mesomorphs – 17% – 23% of total calories.
• Ectomophs – 24%-28% of total calories.
• Endomorphs – 23%-28% of total calories

Carbohydrates for energy… (4g per calorie)

• TOTAL CALORIES - (PROTEIN + FATS) = CALORIES OF CARBOHYDRATES

STEP 2: Develop a Timed-Efficient Meal Plan which involves eating every 2.5-3 hours
Eating 6 meals a day is not strict enough.  Timing is everything when it comes to dieting. Carbohydrates release insulin which blocks cortisol release, so they make sure our muscle is not converted into energy.  Carbs save our muscles!  That is why it is crucial to eat certain things at certain times based on our workout schedule.  Here is how your Carb intake should be spaced out:

• Breakfast (within an hour of waking) – 15%
• 1.5-2 hours pre-workout – 35%
• During workout – whey protein shake with multidextrose at 20%
• Within 30 minutes after your workout – food/shake at 25%
• TOTAL  = 95% so the other 5% carb intake comes from veggies throughout the day

If you workout in the morning, then you should combine your 15% breakfast with 35% pre-workout meal. That way you are eating 50% of your daily carbs before your workout.
STEP 3: Incorporate a Re-Feed day every 6-12 days
Re-feed days mean you will be getting most of your caloric intake from Carbohydrates that day.  It allows your body to create more Leptin levels which is a hormone that helps burn fat.  If you are lean, it should be closer to the 6 day mark.  If you are higher in body fat, it should be closer to the 12 day mark. The re-feed day should occur on a day you are working out a large body part aka Legs Day.
To calculate this, your Protein should be 1g/lb and your Fats should be low to none.  The remainder comes from Carbohydrates which will be increased 50-100% compared to a normal day.
STEP 4:  Print out this list of acceptable foods for a Healthy Diet

Protein:

• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese (cottage cheese).
• Low fat pork.
• Milk protein isolate.
• Whey protein.
• Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:

• Sweet potatoes or yams.
• Oat meal.
• Brown rice.
• Quinoa
• Protein pancakes.
• Rice cakes.
• Wheat bread or Ezekiel Bread ( limit to 2 slices per day).
• Beans (black, lima, edamame, or kidney)
• Low fat popcorn.
• Fruits (limit to 2-3 servings per day).
• Malto dextrin (during workout).
• Dextrose (during workout)
• Vegetables (non-starchy: asparagus, carrots, cauliflower, celery, green beans, lettuce, peppers, onions, spinach, sprouts, squash, zucchini, tomatoes)
• Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!

Healthy Fats:

• Omega 3 capsules (i.e. fish oil capsules).
• Flax seed oil.
• Avocado.
• Olive oil.
• Unsalted Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
• Egg yolks.
• Sunflower and pumpkin seeds.
• Fish (salmon especially).
• All other fat should come as a by-product of your carbohydrate and protein intake.

STEP 5: Choose which Supplements you will use
See my Supplements Guide here for information on Shakes & Pills you may want to add to your diet to provide your body with all it needs to run optimally.  My favorites are Protein shakes, Fish Oil, Multivitamin, and Green Tea pills.
Don’t forget about the most important one -  WATER!  Strive to drink 1-2 gallons a day.  See why this is important here.  Coffee & Unsweetened Tea are also great. My favorite is adding Crystal Light into my water (especially the Energy ones).


STEP 6: Set aside 1-2 hours per week for Meal Prep
As I have mentioned before, we do most of our cooking Sunday nights: the chicken, ground turkey, tilapia, asparagus, and green beans.  This is where Tupperware comes in handy to pack it all up for the week.  Since I am always at work and boyfriend is always at school, it is easy to grab 3-4 Tupperware meals on our way out the door.  Having your food with you also decreases the temptations to go out to eat or grab some food to-go when you are not at home.  So I highly recommend doing this.


STEP 7: Get to the Gym
Eating healthy isn’t the only change that should be made.  Make sure you are getting to the gym and optimizing all the energy and good foods you will now be providing your body!  Remember that your body burns fat at around 65% of your Max HR (max heart rate).
Calculate 220-age to find your Max HR.
Multiply your Max HR by 0.65 to find out what heart rate you should be at during your Cardio sessions in order to use fat as your fuel source.
If burning fat is your goal, remember to include HIIT (high-intensity interval training) into your workouts 2-3 days/week because it is proven to burn fat faster than any other form of exercise.






Reference: Dr. Layne Norton @  http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

On my way to a bikini competition...

So I've been wanting to compete in a bikini show for some time now and finally told myself this year I would do one. I have slowly gained weight after I got married (118 lbs) and after hitting 141 lbs in January 2013 I knew something had to change. I felt like crap and was on a roller coaster of losing and gaining weight.

I have always worked out and ate pretty healthy, but weekends were always the worst. Especially since men always seem to eat whatever and we as women get dragged into eating what they do. It's always way to much for us! I started watching my portions more and keeping my ratios of macros to 40/40/20 (Protein, carbs, healthy fats). This helped me lose some, but I still needed to do more.

Here's my profile pictures from earlier this year: Nervous to post this but I've come a long way and have learned even more about what my body needs.

I am 5 foot 3 inches tall. In the end of January I weighed 141 lbs with 24% body fat. By beginning of April I weighed 134 lbs with 21% body fat.

June 2013

127lbs 17% body fat

HIT Tredmill Cardio

Here's is a great cardio workout to slim down your legs while building lean sexy legs for summer!

 

 

Beginner: Sprint at 6.0 mph for 30 seconds followed by 1 min break on the side rails.

 

 

 

Intermediate: Sprint at 7.5-8.2 mph for 30 seconds followed by 30 seconds break on the side rails.

 

 

 

Advanced: Sprint at 8.5-9.2 mph for 30 seconds followed by 30-45 seconds break on the side rails.

 

 

 

Total workout time is 30 minutes for all levels. *If need be work your way from 15 to 30. I also wouldn't recommend doing more than 30 minutes, because of the intensity.

 

 

 

Give it a try and let me know what you think!