First of all, Happy Father’s Day! I have to start by saying that My dad is so fantastic. I feel like such a lucky lady to have been raised by a man as great as him.I mean you’d have to be to put up with me all the time, right? I love you pops!
On Sunday’s I start to get the, “ahhhhhh it’s almost Monday again,” anxieties. Not, that I don’t love what I do during my week because I whole heartedly do. However, I really do like the weekends. Who doesn’t, right? I was thinking about getting started with my week tomorrow, and I was making a mental list of the reasons I DO like Mondays. (It’s all about the power of positive thinking people.) One of the main reasons that I am a fan is because it is a fresh start to eating great and working out hardcore. With that being said, I thought I’d help you all out to start your week off sweating with a new tabata workout! Bon Apetit!Tabata Workouts are interval type workouts that have you giving your full on best effort for a burst of 20 seconds followed by 10 seconds of recovery. With this workout I’ve designed, you will do 8 rounds in a row for each exercise and then you will move on to the next exercise. It probably sounds really simple and easy, but I promise, if you are giving it your full effort you will feel it! Tabata workouts are a great way to burn fat because they push you to get your heart rate up, which will have you torching calories! Here are some explanations for the exercises you may have questions on.
- Triceps Pushups: These can be done on your knees. Your hands and elbows should be RIGHT by your sides.
- Weighted Jack Presses: Grab some dumbbells and you are going to do a jumping jack while pressing your dumbbells over your head. I’d suggest 10-12 lb db’s for these.
- Plie Squats: Take a super wide stance, turn your knees and feet out, and squat down as low as you can. If you want to add weight to these you can hold one single heavy DB between your legs, or two at the crease of your hips, or on shoulders.
All you really need for this type of a workout to work is a timer! If you REALLY want to kill it. Do a round of tabata sprints before you go through the circuit and a round of tabata sprints after you go through it. This means twenty seconds of full on sprint followed by ten seconds of recovery, eight times. Happy sweating, and start your week off right!
Well, this product review is beyond easy for me to do. Partially because you have heard me rave about this product in the past, and partially because you know I love anything in popcorn form. It’s just so good. The great people who make Boom Chicka Pop sent me a bag of the sea salt popcorn as well as the lightly sweetened version.I have mentioned Boom Chicka Pop previously on the blog which just goes to show my love for this tasty snack. This stuff is SO. DANG. GOOD. It really is the best snack. The sea salt flavor has 35 calories per cup, and the lightly sweetened version has 37. Almost sounds too good to be true, I know. It’s not though! Look at these stats… I think that I have recommended this snack to almost everyone I know, and everyone loves it. It is an awesome thing to have on hand if you are feeling munchy. It is also great to sneak into movie theaters in your giant purse just in case you get enveloped in the scent of movie theater popcorn. Guilty. (I’m not even ashamed to admit it.) If you haven’t tried it. Do it. I can promise you that you won’t be disappointed.
I think the stairs are one of the most killer forms of cardio there is. Next to full on sprints and hills, which are absolutely killer…the stairs seem to get me every time. Today I got on with the determination to do 40 minutes of intervals. It was a battle. I will be honest. Those first few minutes were rough, but I made it through! My workout went as follows:
- 5 minute warm up Level 10
- 2 minutes @ 12, 2 minutes @ 15, 1 minute recovery @ 8 (repeated 6 times)
- 5 minute cool down level 10
- wipe away sweat.
I was so happy I stuck it out once I was done. It felt great! I finished with a chest and triceps workout, and then called it a sweaty day. If you have access to some stairs, give this workout a try. You can decrease the intensity with lower levels, and increase the intensity with higher levels.
Oh my goodness. This find is a FIND a tell you. I ALWAYS have people asking me for new ideas to help them in getting their protein in. The problem most individuals find with protein is that it often takes time to cook and prepare meat, eggs, or even shakes. I am super picky about the bars that I will recommend to people because a lot of them might as well be candybars. It seems that most bars that taste good have upwards of 15-20 grams of sugar. Those bars that don’t have any sugar in them, and have an adequate amount of protein in them are usually high in calories and quite often taste like dirt, or protein powder…both of which make me want to hurl. In eating paleo I have become far more fond of REAL foods, and the processed goods don’t appeal to me so much. WELL…these bars are an AWESOME solution. They are clean. They are high in protein, and they taste good. WHAT? Yep. It’s true. In introduce you to the deliciousness of Quest Bars.The fabulous people at Quest Nutrition sent me a plethora of their bars to sample, and really am SO impressed with them. The flavors that they have are: Chocolate Brownie, Vanilla Almond Crunch, Peanut Butter Supreme, Apple Pie, Mixed Berry Bliss, PB&J, Banana Nut Muffin, Chocolate Peanut Butter, Cinnamon Roll, Coconut Cashew, Strawberry Cheesecake, Lemon Cream Pie, & Chocolate Chip Cookie Dough. With that many flavors to choose from you are BOUND to find one that suits your fancy. I would have to say my favorites were the Chocolate Chip Cookie Dough, Coconut Cashew, Peanut Butter Supreme & Banana Nut Muffin. Although, I was surprised at how much I liked the PB&J, and the Cinnamon Roll. There weren’t any that I hated, which I think says a lot.
I am a big texture person, and I like the texture. They are chewy, but they still have some bits of nuts and fruit in them, which I think gives them some substance. With such great taste, it makes me love the incredible stats even MORE. Here is the nutrition information from the Coconut Cashew flavor. I got this info from their website HERE.
170 calories, 20 grams of protein, 17 grams of fiber, 6 grams of fat, and 2 grams of sugar. HELLO. Unreal. I am all about clean ingredients. Quest Bars use whey and a milk protein base, so their is no soy which I was a fan of. They do not add any sugars, and there are no artificial sweeteners. They use stevia and the fiber in the bars is derived from a plant base, which is excellent as well. They are also gluten free which is AWESOME. AND, as if the bars weren’t enough. Quest also has their own version of peanut butter cups which are awesome. They also contain protein which allows you to have a great treat without feeling guilty about it. If you can’t tell I am a fan of this product. I have already recommended them to a lot of my clients, and have had the same responses from them. They like them a lot! Well done Quest Nutrition. I’m a huge fan! Try them. You won’t be disappointed. For more info on these awesome bars check their website HERE.
If you live in the Gilbert, AZ area, or if you plan on visiting there soon, you need to pay a visit to a new lil’ joint called, Salad and Go. It’s seriously awesome. My mom and sis have been telling me about it for a while now, so I was excited to try it! All salads are to go orders, and the food is prepped fresh while you wait. HOWEVER, it is super fast! All of the ingredients and nutrition facts are listed right on the menu, and you can add protein to every salad. They also have a lot of gluten free options which I thought was fabulous. An on-the-go food option that is quick, healthy, delicious, inexpensive, AND allergy friendly? Believe it. They use local, natural, and organic products which is awesome. I would totally recommend it. I went with the BBQ chicken salad, with no cheese, and I took off the tortilla strips. Salad and Go is located at 743 N. Gilbert Rd. Gilbert, AZ 85234. To check out their website click HERE. As far as I know this is the only location, but I’m hoping they keep growing! Check it out if you get a chance.
Yesterday my day begun a little earlier than planned. I woke up at 5:00 AM like it was 10:00 AM I was WIDE awake, and couldn’t go back to sleep. So, I decided to head out for a little morning run. I ended up doing about six miles, and it couldn’t have been more enjoyable. I didn’t time myself. I didn’t stress about pace. I just plugged my tunes in and ran. It felt awesome. I got to watch the sun rise as well which made it even more fantastic.I was LOVING my playlist as I ran. It was one of those, sing to myself even though people are looking at me crazy, kind of runs. I’ll list a few of my favorites, if you don’t have them add em! Good music always makes working out better.
- Hold On When You Let Go and Let Go When You Give It – Stars
- Punching in a Dream – The Naked and Famous
- Sweet Disposition – The Temper Trap
- When In Rome – The Promise
- Mirrors – Justin Timberlake
- Halo – Beyonce
- Big Parade – The Lumineers
- I’m Not Your Hero – Tegan and Sara
- And We Danced – Macklemore
I came back and did about a half an hour of chest and triceps. It felt good to get a solid, early morning sweat in. Eventually, everyone else finally rolled out of bed.;) I spent the rest of the day with my mom and sister which was, of course, the best.
I have decided that my love for frozen yogurt must be genetic. My sis suggested we go and get some, and we were instantly all on board. So very delicious. I hope that your Saturday was as fantastic as mine!
I flew to Arizona yesterday to come watch my darling niece graduate. She is more like my little sister than may niece. We are ten years apart and I love this girl to pieces. She is fantastic. I think I’ve made it pretty clear that I adore hanging with my family. It’s because they are great people. You’re welcome to come hang with us. I think you’d agree.
Today I got to sleep in a bit which felt so great. I’ve been feeling sick and low on energy all week, so I’ve been trying to find a balance of trying to take care of myself and not overdo it, while still burning some calories. I woke up not feeling super awesome, so I decided to cut the cardio and just focus on legs and shoulders. My energy level is still kinda low so I went with higher reps with lower weight. This is another workout that you can easily do at home! You can change up the weight if you need to make it harder or easier!
When I say “cardio” people automatically assume I’m telling them to go for a run or to hop on an elliptical. While those both can be fabulous forms of cardio. Cardiovascular exercise is a matter of getting your heart rate to an elevated level in order to work your body at an aerobic level and burn excess calories. The most beneficial form of cardio is interval training in which they body is pushed to an intensely high level of work with shorts moments to recoup. One thing that people need to realize is that getting your heart rate up doesn’t have to require equipment. The following circuit is a great way to get an awesome cardio workout. and calorie burn without having to use any equipment at all.
- (r&l=1) means doing the exercise once on the right and once on the left equals one total rep
- plank jacks – start on your elbows in a plank position and jack the legs out and back in that counts as one rep
- I recommend going through this five times for a full cardio workout. However, if five times is too intense just decrease it to 2 or 3 sets until you can work up to that. Heck, if 5 is too easy, add some more!
I get hungry every time I look at these photos…When are they going to invent that technology where we can turn pictures into food? I mean it is 2013, right? I thought we’d be flying around in hover crafts at this point. We are soooo behind the times. Anyways, the winner of the Food Should Taste Good Sample box is…drumrollllllllll…..Congrats to Robyn! You will LOVE, “The Works.” They are absolutely delicious, as we as all of the other flavors. Email me at megolina21 at gmail.com, and we’ll get ya all hooked up! Have a great Thursday! xoxoxo
An area of concern for a lot of people with regards to eating healthy is snacks. It can definitely be hard to give up the junk food that has infiltrated the way that most people eat. My advice to the people that I work with is to find better alternatives. There are some fantastic, whole, natural, healthy snack options that taste great. There is a company called Food Should Taste Good that is most definitely helping to present some of these healthy snack options. I have to say, this has been one of my favorite product reviews to date.The company’s name fits the product, 100 percent. Food really should taste good, and in this case, it does.
The fabulous people at FSTG sent me a sample box of their all natural chips. WOW. Seriously tasty stuff. My favorites were “The Works” all natural tortilla chips, and the Original Sweet Potato Chips. These weren’t your ordinary tortilla chips. They had amazing flavor. So so so good. The ingredients are awesome. You can’t go wrong with all natural, whole foods peeps. The Original Sweet Potato chips were awesome as well. Tell me those don’t look fantastic? Well, they taste fantastic too. You can’t go wrong with the ingredients in these tasty chips either.Sweet potatoes. Sunflower oil. Sea salt. It doesn’t get much more basic than that. AWESOME. I could go on and on. What I’m telling you is that I LOVED these products. I’m a huge fan, and I would totally recommend them to anyone! It should also be known that these different chip varieties are certified Kosher and Gluten Free, lower in sodium, and free of cholesterol, preservatives and trans fats. You can find these chips at most grocery stores, so try them out. However, luckily…one of you gets to try them out for free! The fabulous people at Food Should Taste Good have been kind enough to offer a sample box of their products to one of you! Awesome right? I know.
If you’d like to win a sample box of these fantastic chips, leave a comment telling me which flavor you think looks delicious! You have until Wednesday, May 15th at midnight to enter. The winner will be announced on Thursday! Good luck!!