HIIT Ab Circuit

I did this ab workout the other day and my abs still hurt! Push through it and you will definitely feel it!

Circuit 1:
Decline Bench Crunches with weight x 20
Incline Leg Raises x 15
1 min Jumping Jacks
Rest 30 seconds
Repeat x 3

Circuit 2:
Bench V Ups x 15
Bench Crunches with weight x 20
1 min Mountain Climbers
Rest 30 seconds
Repeat x 3

Circuit 3:
Knee Ups x 20
1 min Jumping Jacks
Knee Ups with Twist x 15 each side
Rest 30 seconds
Repeat 3 times

Clean Eating Grocery List

So you want to start eating clean, but don't know what foods to buy at the grocery store? The trick is that mostly all clean foods are on the outer edges of the grocery store, and most processed products are in the aisles (minus a few things of course).  I made a list of most of the things I have in my kitchen.  I probably forgot some things but this includes the majority of what I stay stocked up on. I'm a really picky eater and don't really like meat and a lot of other common foods, but I tried to add a few other things that most of you may like that I don't! Again, this is just what I buy, so there are other clean foods out there that I'm sure I didn't include.

My Eat Clean Shopping List:

Proteins:
Chicken Breasts

Lean Ground Chicken

Extra Lean Ground Turkey

Eggs

Liquid Egg Whites

Tuna Fish
Salmon

(Ground Beef typically is not part of a clean eating diet, but for those of you who can’t give it up, go with the leanest cuts of beef that are grass-fed. I don’t like beef so this is easy for me!)

Carbs/Starches:
Brown Rice

Quinoa

Sweet Potatoes (My favorite!)

Ezekiel Products

Steel Cut Oats

Rolled Oats

Plain Rice Cakes

Quinoa

Nuts and Oils:
Natural Peanut Butter
Almond Butter

Almonds
Walnuts

Olive Oil
Coconut Oil

Pam (or another non-stick spray)

Dairy:

Plain Greek Yogurt

Cottage Cheese

Real Grated Parmesan Cheese

*Consume dairy in moderation

Other:
Quest Protein Bars

Unsweetened Almond Milk

Ground Flaxseed/Chia Seeds

Vanilla Extract
Unsweetened Cocoa powder

PB2

Protein Powder
Gum

Sweeteners:
Agave Nectar
Honey
Stevia in the Raw

Applesauce (no sugar added)

Condiments:
Salsa
All-natural, sugar free and low sodium Tomato Sauce

Whole Grain Honey Dijon Mustard

Ketchup- pretty much impossible to find a clean version, eat it in moderation

Spices:
Mrs. Dash any variety

Pepper

Cinnamon
Garlic Powder

Oregano

Red Pepper Flakes

(These are the only ones I really use)

Fruits & Vegetables are a given! Broccoli, Spinach, Asparagus, Squash of any variety, Carrots, Avacado, Tomatoes, Bell Peppers, Kale, Apples, Pears, Bananas, Berries, the list could go on forever! 

Tabata Workout

If you're ever very short on time but still want to get a workout in, a Tabata is the way to go. And you only need 4 minutes to do it!  This is a high-intensity interval workout...and when I say high intensity I mean it. You can do this with almost any cardio activity, including running, biking, jump roping, etc. The trick is to go as hard as you can for 20 seconds, follow that with 10 seconds of rest, and repeat that 7 times.  In order for it to work though, you must give 100% maximal intensity during the 20 seconds--like I-feel-like-I'm-going-to-die intensity.  This has been proven to increase your aerobic capacity, anaerobic capacity, VO2 max, and resting metabolic rate, and can help you burn more fat than a traditional 60 minute cardio workout.  I recommend adding two Tabatas to your workouts per week, and you'll really see some results!

Frozen Banana Peanut Butter Bites

One of my favorite healthy desserts to have is frozen banana peanut butter bites!  It's much better alternative to ice cream, and they are so easy to make.  And it's great for when you have bananas that are going brown and you can't use them for anything else!

Ingredients:

5 medium ripe bananas
1 tbsp natural creamy peanut butter
2 oz. plain Greek yogurt

Peel one of the bananas, mash it, and mix it with the peanut butter and yogurt. Set this aside. Peel the other bananas and slice them so they are about 1/2 inch thick. Spread the banana, peanut butter, and yogurt mixture on one side of a slice of banana. Then place another slice on top of that so it's like a sandwich.  Do this with the rest of the slices.  Then put the little sandwiches on a plate and freeze for at least 2 hours.



For chocolate lovers:
Freeze the bananas for 1 hour instead of 2.  Melt 10 oz. of baking chocolate in a large bowl--I try 45 seconds in the microwave and then stir it, and repeat until it's completely melted.  Take the bites out of the freezer and immediately coat each with the chocolate by dipping it into the bowl.  Do this quickly because you don't want the bananas to get mushy. Place on a baking sheet lined with parchment or wax paper.  Put in the freezer for another 2 hours.

Commitment

I posted this quote on my Instagram last night and wanted to share it here because it relates to so many things.  How many times do we say something, and then a little while later we just change our minds and don't stick with what we said.  This can apply to anything in life.  You make a commitment to someone in your life, such as a family member, friend, or significant other, but then aren't true to your word.  Or you make a commitment to do a certain task or job for a group and you don't follow through.  You can also make a commitment to yourself, and then your mood changes and you don't feel like doing it anymore.  I'm being very broad, but I can think of so many specific situations that I haven't been true to my word or followed through with something, and I'm sure you can too!  Everyone does it.    I think this is something everyone can work on.  To live a healthy lifestyle, the most important thing is to make a commitment to yourself and follow through with it.  You can't say that you're going to go to the gym after class or work, and then later decide that you're too tired or too lazy.  Yes, slip ups happen, but you have to be able to get right back on track instead of just giving up for good.  Setting goals for yourself and changing your mind later on will not get you anywhere!  I always give 100% no matter what I'm doing, whether it's work, a relationship, a workout, homework, anything.  When I do that, I'm the most successful and I see the results to go along with it.  Yes, I've been hurt because I've given my all and expected the same in return.  But the way I see it, I could change my way of living and deal with less disappointment, hurt, and risk of failure, but then I would be denying who I am.  I'd rather say that I gave my all and fail then to just take the safe route.  My point is, focus on yourself and what you want to accomplish, and don't let anyone influence you and tell you anything otherwise.  Living a healthy lifestyle requires staying true to who you are, your goals, and making sacrifices.  And if you aren't going to stay committed to something, then don't say it in the first place.  It's simple... give 100%, or nada... no in between!

Chocolate Strawberry-Banana Protein Shake

There are so many different protein shake and smoothie recipes out there, but this is the one that I have pretty much everyday after my workout. Looks and tastes like a milkshake (actually better), but is low in calories and high in protein!

Ingredients (for 1 serving):
1/2 frozen banana
2 frozen strawberries
3/4 cup unsweetened vanilla almond milk (you can add more or less depending on how thick you like it)
1 Tbsp ground flaxseed (Optional)
1-1.5 scoops chocolate whey protein (I have GNC 100% Hydrolyzed Protein right now)

Combine all ingredients & blend in a blender for about 30 seconds.

BCAAs

As you probably know, amino acids are the building blocks of protein, so essentially they are the building blocks of muscle.  A lot of research has been done specifically on BCAAs (isoleucine, leucine, and valine) and have shown that these essential amino acids help prevent fatigue and maintain muscle muscle and strength during hard training.

BCAAs play an important role in promoting protein synthesis in a few different ways: 1. A high concentration of amino acids at the muscle stimulates protein synthesis 2. Insulin, an anabolic hormone, stimulates protein synthesis in the presence of amino acids and, 3. Leucine directly stimulates protein synthesis. BCAAs can prevent protein breakdown as well, reducing muscle soreness. They also can provide extra energy during heavy lifting, and even may help you mentally fight through a hard workout.  These benefits can result in greater strength gains.  BCAAs can be used as fuel by producing energy during a long session of intense exercise as well (for example, for endurance athletes).

There are tons of different studies out there that go into specific detail about how exactly BCAAs are beneficial.  This website is very informational if you are looking for specifics about the benefits: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/791/The_Benefits_of_BCAAs.aspx

Basically, anyone from bodybuilders, to regular weight lifters, to runners can benefit from taking BCAAs!  BCAAs can be taken at any time during the day, but the most beneficial times are just before or after training, and even during your workout.  They are quickly absorbed into the bloodstream.  Most studies have recommended taking 10-15 grams before your workout, another 10-15 grams during, and then a final 10-15 grams as soon as you finish working out for the best results. 

I'm currently taking USP Labs Modern BCAAs.  I've also heard good things about SciVation Xtend, but there are a ton of different options out there.