10x10x10 WORKOUT

10 exercises, 10 repetitions each exercise, 10 times through each exercise.....

Hard Hitting workout today consisted of:

The 10 exercises:
10 Squat to upright row with weight (I use 25lb plate)

10 Jumping split lunges (no weight unless you want)

10 full sit-ups with 25lb plate

10 push-ups

10 ab pikes with feet on a scooter or ab dolley

10 scooter hamstring curls (lay on back, feet on scooter, lift bum in air, pull scooter in activating your hamstrings)

10 tricep resistance pull-downs with rope

10 resistance bicep curls with rope or handle

10 Bent over rows (used 50lb barbell)

10 shoulder presses (used 15lb dumbbells)

I would do a "dry" run to figure out your own weight and what you will be comfortable with.

After you have done all 10 exercises 1 time through, grab your partner and do horse pulls (friend with feet on discs if you have them or if not just put feet on ground and make sure you use good resistance for your partner).  One will sprint down length of a basketball court, the other sprints back.

After the horse pulls, do a 1 minute sprint on treadmill at a speed of at LEAST 8.0 (Push yourself on the sprint)

After your sprint, you will repeat ALL 10 exercises for 10 reps again, then horse pulls, then sprint.

You will do this 10 TIMES (You should end up doing a 100 reps of each exercise, 1000 reps total workout, 10 horse pulls, 10 1 minute sprints...)

YOUR BODY WILL FATIGUE, so take a minute rest between each round before you start again....
I HIGHLY SUGGEST DOING IT WITH A PARTNER.  It makes the time go by faster AND you have someone to do your horse pulls with!!!!

Blessings and have a happy and healthy week:)

RECIPES!! (PART ONE)
Below are some recipes I've compiled.  I've tried MOST of them, but not ALL of them, and some I have tweaked to my liking...hope you enjoy and hope this gives you some new ideas!
If you don't see one that you sent me on here, don't worry I plan on posting another recipes page within the next 2 weeks!

Jamie Eason's pumpkin protein bars:  (I tweaked the spices)

Ingredients:
1/2 cup Ideal Brown No Calorie Sweetener (a 1/3 cup works well also)
1 4 oz jar baby food applesauce
2 tsp ground cinnamon
1 1/2 tsp Ground Ginger (I omitted ginger in mine)
1/2 tsp Ground Cloves
(I added 1 tsp. pumpkin pie spice)
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp vanilla extract
4 large egg whites
1 15 oz can of raw pumpkin
----
2 cups Oat Flour
2 scoops vanilla whey protein
1/2 cup unsweetened almond milk
1/2 cup chopped walnuts (optional)

Directions:
1. Preheat oven to 350 degrees.
2. Spray 9 X 13" Pyrex dish with non-stick spray.
3. Combine the first 11 ingredients & mix well.
4. Add the final 3 ingredients (4, if adding walnuts) & mix until incorporated.
5. Spread batter into the Pyrex dish & bake for 30 min.
(I also use 2 8x8 pans, since that was all I had)

Roasted Garlic Green Beans (these are YUMMY)
Ingredients:
1 lb green beans
Pepper to taste
Sea Salt to taste
About 1 tbsp garlic powder
EVOO

Directions:
Mix all ingredients in bowl and let marinate for about 20 min.
Pre-heat oven to 425 and line baking sheet with foil
Put pan in oven and let it get hot for about 10 min
Carefully pull it out and line baking sheet in single layer of green beans
Bake for about 12 min or so (depending on how soft you like them)

Spaghetti Squash:
Directions:
Cut squash in half and lay "face down" in pan (could even sprinkle with a little grapeseed oil)
Bake 35 ish minutes at 450... 
Take it out when easily able to pierce with a fork.... 
While that is baking, chop tomatoes, and saute them in a little EVOO... 
Then add crushed garlic and fresh basil to pan... 
Smother spaghetti squash in "Sauce" ...
could also add some grilled chicken on top 

Kale Smoothie: 

Banana 

Almond Butter (About 1 Tbsp)

3 Kale leaves 

Coconut Milk (or unsweetened almond milk could work to)

Rolled Oats (could omit if you wanted)

Frozen Blueberries 

Vanilla Yogurt (Greek yogurt plain is a good swap also)

1 scoop vanilla protein

(This would be a great smoothie for before a high intensity workout)****

Clean Pancakes:

1 cup Oatmeal

1/4 cup Eggwhites

1 Medium banana (lightly mashed)

-dash of vanilla (optional)

-dash of cinnamon (optional)

-Add 1-2 scoops vanilla protein

Directions: 

Mix together oatmeal, egg whites and banana

Add cinnamon and vanilla to taste (optional)

-Spray lage skillet with Cooking spray. Makes 4 pancakes. Cook until browned on each side (about 5 minutes)

Grilled tilapia:- (buy fresh from Costco). 

Just throw the fish on a pan covered in foil. 

Put lemon juice and any kind of Ms. Dash. ( I love the Montreal chicken seasoning but it has some sodium) 

Put in for 6 minutes on each side at 400 degrees. 

After I flip, I put on more seasoning. 

Have with a green veggie or sweet potato.

Pizza:

Preheat oven at 450

Ingredients:

Whole wheat pita bread (as the base: I would also suggest doing some research and maybe using an Ezekiel bread for base, or organic sprouted flatbreads as a base)

Drizzle of extra virgin olive oil

Low sodium organic tomato sauce

1 or 2 cloves of garlic

1 serving Low fat mozzarella cheese

Spinach leaves

Portebello mushrooms

Tomatoes

Red onion

Red Pepper

Fresh basil

Fresh oregano

1 shredded chicken breast

Put in the oven for 10 minutes and enjoy!

**(Here is also a 'clean crust' recipe)**

Ingredients:

1 lb ground chicken breast

Italian seasoning

Basil

Garlic Powder

2 egg whites

1/2 cup oats

Directions:

Mix together with hands

Bake at 350 for about 20 min on it's own, then add toppings and bake an extra 10 min

Salsa Chicken:

Ingredients:

4-5 chicken breasts, trimmed

1 15 oz. can of your favorite salsa (I like the fire-roasted chipotle flavor)

Chopped bell peppers (3-4)

3 fresh tomatoes, chopped

Pepper to taste

Little dash of Sea Salt

Garlic Powder

Onion Powder

Directions:

Throw all ingredients in crockpot and cook for about 6 hours!

Yummy veggie dish!!

Brussel Sprouts (optional since these aren't a favorite)

Zuchinni

Yellow squash

Fresh garlic (OR garlic powder if that's all you have on hand)

Fresh Parsley

Salt and Pepper to taste

Toss and cook in EVOO (or Grapeseed Oil)

Double Chocolate Protein Cookies:

Ingredients:

2/3 cup natural PB (Organic is best, but I have used skippy natural because it's so smooth and easy to blend)

2 eggs (I use 1/3 cup egg whites instead)

1/4 cup raw honey (or agave nectar)

1/2 cup unsweetened apple sauce

1 tsp. vanilla

1 and 1/2 cup oats

1/4 cup ground Flax Seed Meal

1/4 tsp. Sea Salt

4 scoops Chocolate Protein

1/3 cup dark chocolate chips (Optional)

Directions:

Mix wet ingredients and then incorporate protein, oats, flax meal, and salt.

Bake at 350 for 11-12 minutes

Turkey Meatballs:

1 lb. extra lean ground turkey breast

1 egg white (I used the liquid egg whites)

2 scallions, diced (I normally omit these)

1 Tbsp minced or powdered garlic

1tsp oregano

1 tsp dried basil

minced onion to taste (added this)

1 tbsp natural ketchup (no High fructose corn syrup, or you can omit it)

1 tsp dried mustard (I added this)

1 cup quick cook oats

1/3 cup parm cheese (I omit this)

Pre-heat oven to 375

Mix first 8 ingredients with hands

Add the oats and parm and mix well.

Roll into balls and brush with EVOO

Bake on foil-lined cookie sheet for about 20 min....YUM!

 







 Jamie's Lemon Protein Bar Recipe:
    Ingredients:
    * 1 cup oat flour
    * 2 scoops vanilla whey protein
    * 1/4 tsp salt
    * 1/2 tsp baking soda
    * 2 qt mix Crystal Light (preferably without aspartame)
    * 4 egg whites
    * 1/2 cup Splenda, Truvia, or Ideal
    * 8 oz baby food applesauce
    * 4 oz water

Directions:
   1. Preheat oven to 350 degrees.
   2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
   3. Mix egg whites, Splenda, applesauce and water in a bowl.
   4. Add wet ingredients to dry ingredients and mix together.
   5. Spray 8x8 glass pyrex dish with non-stick butter spray.
   6. Pour ingredients into dish.
   7. Bake 23 minutes.

Differences between Clean Eating, Paleo Diet, and Vegetarianism

For a while I was really confused at what it meant to be a "clean" eater, doing a Paleo diet, and vegetarianism (thought this only meant no meat)...

I found some pretty interesting and new facts I didn't know about and thought I would share them:

PALEO DIET:

In simple terms the paleo diet is built from modern foods that (to the best of our ability) emulate the foods available to our pre-agricultural ancestors: Meat, fish, fowl, vegetables, fruits, roots, tubers and nuts. On the flip-side we see an omission of grains, legumes and dairy (and protein shakes). As this is directed to folks new to the paleo diet idea we need to address the “What Abouts.” This is the seemingly endless list of ingredients that folks ask: “What about artificial sweeteners, agave nectar, red wine…” In simple terms, if it’s not meat, fish, fowl, vegetables, fruits, roots tubers or nuts…it’s a “no-go.” At least initially..No dairy, wine, “agave” nectar, crystal light, protein shakes, etc…And ONLY water and nothing else as your source of hydration.

For more info visit http://robbwolf.com

For a little overview of different “takes” on the paleo diet check out 5 different paleo diet approaches. (www.dansplan.com)

CLEAN EATING: (www.thegraciouspantry.com)

THREE METHODS FOR EATING CLEAN

METHOD 1
There are many people simply looking to remove the chemicals from their diets and bodies, and therefore  eat clean. Their focus is NOT on losing weight, but on general health.They avoid processed foods of all kinds, yet eat only when the need arises or three times per day.

METHOD 2
(The most common, popular method)

Eat  Lots Of Plants – "Eat food that is straight from nature. (Some people say “as close to the way nature made it as possible”. But I think that leaves too much wiggle room – in my humble opinion) Eat mostly foods that are off a tree, bush, plant or vine, and you’ve pretty much got it covered.

Include Meats - "Eat meats that are whole and straight from the butcher. Don’t buy pre-packaged meat products because you never know what’s in them. When possible, buy whole meats and grind them yourself. You’d be surprised what’s in ground turkey meat! You can also select a few turkey breasts and ask that the butcher grind them for you. Many butchers are more than willing to accommodate."

Enjoy Grains - Eat grains that are still complete and haven’t been broken down into “glue”. Stick to brown rice, quinoa, and brown rice couscous.***

Read Labels I don’t know how many breads I’ve picked up at the store that say they are whole grain. But when I take a look at the ingredient list, white flour is the second ingredient after whole wheat flour!

Eat Fewer Ingredients. Try not to purchase foods that have more than 3-5 ingredients in the ingredient list. And be sure you recognize each and every ingredient. And remember, if you can’t pronounce it, it probably shouldn’t go into your body.

Eat 5-6 small meals per day. "This may seem like a lot at first. But remember, you are eating smaller portions. If you really have a hard time with this, prepare your regular three meals and a snack for the day, and divide lunch and dinner in half. You’ve instantly got 6 small meals!"

(I myself still have questions about the 'dairy' side of clean eating)

METHOD 3
"There is also another method of eating 3 regular meals and squeezing in 1 snack for a total of 4 meals. You eat every four hours instead of every 2-3. This concept is from Jillian Michaels and the theory behind it is that if you eat every 2-3 hours, your insulin stays continuously spiked and you end up with a higher chance of diabetes."

(www.thegraciouspantry.com)

VEGETARIANISM:

Vegetarian/Vegan:

Lacto-ovo vegetarians eat milk products-such as milk, cheese, and yogurt-and eggs, but no meat, poultry, seafood, or fish. "Lacto" means "milk." "Ovo" means eggs.

Lacto-vegetarians eat milk products, but not eggs, meat, poultry, seafood, or fish.

Vegans (say "VEE-guns" or "VAY-guns") are total vegetarians. They eat only plant foods. They don't eat food that comes from animals in any way, including milk products, eggs, honey, and gelatin (which comes from bones and other animal tissue).

(www.webmd.com)

Semi-vegetarian "diets consist largely of vegetarian foods, but may include fish or poultry, or sometimes other meats on an infrequent basis. Those with diets containing fish or poultry may define "meat" only as mammalian flesh and may identify with vegetarianism.[8][9] A pescetarian diet has been described as "fish but no other meats".

(Wikipedia.org)

Fitmama: Today's INSANE workout!! (Thanks Mark!)

Fitmama: Today's INSANE workout!! (Thanks Mark!): I don't even know where to begin....this morning is somewhat of a blur but was fun (in a weird, hard, crazy kind of way). Let me see if ...

Today's INSANE workout!! (Thanks Mark!)

I don't even know where to begin....this morning is somewhat of a blur but was fun (in a weird, hard, crazy kind of way).
Let me see if I can even type this out and TRY to explain it!

Warm-up:
2 minute 7.0 run, 0% incline
Every minute up the incline by 2% for 5 minutes, ending at 10% incline (7 minutes total)
1 minute mountain climber walks on still treadmill
1 minute plank walks with hands on treadmill
Squat. lunge, broad jump, burpee sequence around gym

The workout:
13 stations: First round is 30 seconds each station

Station 1: Single Leg TRX burpees
Station 2: Band punch jumps (wrap figure 8 band around you so it's under your arm pits, jump as you punch out and go as fast as you can...This one is a bit confusing)
Station 3: Squat to tricep press behind head (go for speed on this...FAST!)
Station 4: With feet on Glide discs, scoot out to plank, then scoot back in and dead lift with 30lb kettle bell in each hand, repeat continually....
Station 5: Put a 10lb plate on scooter, Feet on scooter, and hands in plank position, do circles to the right and to the left for the entire time
Station 6: With 25# plate, do full sit up to standing squat position and repeat (go for speed)
Station 7: Hanging sit-ups (fully vertical, these were TOUGH)
Station 8: Plank to battle rope throw downs: Holding ropes go down to plank, pop up, slam the rope down, repeat...
Station 9: Bazooka lunges
Station 10: Battle rope lateral jumps: Using to cones line them up one on each side of you. Lateral jump, slam rope down, jump back to middle, slam rope, jump to other side, slam rope, repeat
Station 11: Spider man crawl outs with resistance band tied to a pole and your waist (sometimes you need to use a few bands). Have a weight as your "target" to touch when you crawl out...you will continually crawl in and out touching the weight with your hand each time you crawl out.

Station 12: Physio ball leg lifts (Pass ball from feet to top shelf of what the balls are normall stored on.  If you can't then just pass it back and forth from hands to feet doing v-ups the entire time)
Station 13: Grab HEAVY dumbbells (about 45lbs), and set them up to where you can do a dip in between the weghts with your hands ON the weights.  You will do a push up with hands on the weights then jump through between the weights to a dip position.  Repeat (for speed)

Sprint .25 miles
30 sec mountain climber walks on still treadmill
30 sec plank walks with hands on treadmill

REPEAT STATIONS DOING 45 SECONDS EACH STATION

Sprint .25 miles
30 sec mountain climber walks on still treadmill
30 plank walks with hands on treadmill

REPEAT STATIONS DOING 1 MINUTE AT EACH STATION

End with the squat. lunge, broad jump, burpee sequence around gym
(Basically a traveling burpee broad jump but with squats and lunges)

I know some of this may make no sense at all (wish I had pictures of everyone doing these exercises this morning to post...maybe an idea for up-coming weeks!).  If you have any questions I'll try to explain best I can over e-mail!
Thanks again Mark!  Your brain goes to a place I didn't know existed;)

(Photo of hanging sit-ups)

Can you 'Target Treat' certain body areas??

I've had a couple questions about getting rid of 'love handles', slimming your thighs down, what exercises to do, etc....

I have good/bad news: YOU CANNOT SPOT TREAT.  Just like when someone gains weight over the years they can't decide where to put it, same goes when you lose weight; you can't choose necessarily where it comes off.

If you want to lose a tummy, love handles, etc., it all comes down to nutrition.  Your goals and reaching your goals will be about 80% nutrition, 20% workout.  I hesitate to say that percentage because that doesn't mean to put 20% into your workouts, it just means to focus ALOT on your nutrition.  That's how your inches will go down.

Adding HIIT training into your workouts can also help (Sprints, plyometrics, ladders, ropes, etc...).
Change things up sometimes, give your body a "shock".  Sometimes just 20 minutes of good Hiit training can put a boost in your workouts.  But just start moving and putting good focus on your nutrition (make sure you're getting a good amount of protein in and eating as clean as possible).   Again no one is perfect  on their nutrition (I for sure AM NOT AT ALL), but I continue to TRY to eat clean.

Also, don't be afraid to LIFT!  Women naturally cannot bulk like a male because we simply do not carry enough testosterone in our bodies.  I don't want to look like a man!  But I like lean, clean lines...
Picking up weights will not bulk you.  Fat bulks you.  No one is trying to be a body builder, just strong and healthy.  And if you do see women who are super 'bulky', it's because they WANT to look that way and are doing things to help them get that way....so don't be afraid of that free-weight floor:).

HEAVY HUMP DAY WEDNESDAY!

Wednesdays are pretty 'heavy' days for me.  And I don't necessarily mean weight wise.

Tonight will be a 2 hour workout for me (not typical).  I'm going to be lifting legs and glutes, then end with an endurance style bootcamp.  Since I know I've got a hard hitting workout coming up, I need to make sure I'm getting proper supplements, nutrition, and post workout recovery.  With that being said, here's what my Leg workout will most likely consist of tonight:

Warm-up: Body weight walking lunges, squats, and 'zombie' kicks...

The workout, about 45 min:
(#=pound)

SL (single leg) leg extensions 3x12-15 reps (Want more volume, lighter weight tonight)
Stability ball Hamstring curls 3x20
Progressive weighted walking lunges to 6 (add a lunge each time you step out) 3x's

Weighted donkey kicks 3x12 each leg
Weighted mountain climbers with 'Glide' discs (love these) Add a 5# or 10# plate to each disc
SL RDL's with 15# dumbbell; 3x12 each leg

(these are the gliding discs)






Squat to press with 25# plate 3x15
Weighted abductor shuffles (put a 10# or 25# plate on the floor and as you shuffle one direction scoot it with your foot) 3x burn out
3 way weighted calf raises 3x15 Each direction

5-10 minute stretch to prep for Bootcamp!
(Endurance and stamina training)

After this workout I can guarantee you I will be getting a protein shake with almond milk and probably peanut butter (May even have 1 or 2 of my clean protein cookies!).  I will also be adding glutamine (type of amino acid) for muscle recovery.

Before bedtime I will also be taking BCAA's!!!

Fitmama: It has been A WHILE....BUT, I'M BAAAAACK;)

Fitmama: It has been A WHILE....BUT, I'M BAAAAACK;): So sorry I haven't posted in a while.  Life got quite busy over the last several months.  We were figuring out the best route for my son ...

It has been A WHILE....BUT, I'M BAAAAACK;)

So sorry I haven't posted in a while.  Life got quite busy over the last several months.  We were figuring out the best route for my son Jag to take, and through alot of prayer and testing through the state, he is in a great special education program that we are very excited about.  We are relieved and grateful for what has happened the last few months.  We love our Jagger and can't wait to see him grow and prosper:).

Now on to the good stuff;).  With the New Year just passing, I'm sure many have set resolutions, set goals, etc.  If there is Anything I can do to help with that please do not hesitate to ask.  Again, let me state I am no expert, BUT if there is a question I can't answer I have a great group of resources I can always pull from (great friends in the fitness industry:)).

For my 'commitment', I needed to be more organized with my workout schedule, especially with Rian and Jag in two different schools that start and get dismissed at two different times!!
So for now I have typed up my work out schedule and taped it to my fridge so I can stay on track...

My weekly workout schedule looks something like this:

Monday:
Back, shoulders, biceps
40 minutes cardio

Tuesday:
Glutes and Legs with a little core work
HIIT cardio training

Wednesday:
Cardio and Abs

Thursday:
Chest and Tri's
Bootcamp at 6 p.m.

Friday:
Yoga and core work

Saturday:
MY FAVORITE INSANE CLASS OF THE WEEK

Sunday:
 easy cardio and/or stretching

Again, this is what one of my weeks will look like.  I may print out different schedules each week
depending on how my weeks change with appointments, etc.

Whatever your goals, WRITE THEM DOWN AND TAPE THEM UP.  No one is perfect, but this can help you stay on track and keep your goals attainable and make you not want to rip your hair out!

Hope you all have a great workout week!  Will blog again in a few days, but PLEASE ask questions so I can find new topics, ideas, etc!!!

BLESSINGS!