Workout of the Day: Killer Plyometric Leg/Cardio Workout

I love changing up my workouts between circuits, different types of cardio, old school strength training, even crossfit style workouts. I do so to keep my body from becoming too familiar with one style and hitting a plateau. Today, I decided to get my cardio and leg workout in at the same time. This workout isn't too long, but let me tell you it is NOT EASY (In a pool of sweat afterward). Plyometric workouts are AMAZING for power development, burning calories, increase your jumping ability, and sprint performance!

I used an 18' box- (boys if this is too easy use 24' OR MORE:D)

Warm up: Jump rope 500
(Do each circuit of exercises back to back then take 1 min rest and start again.)
Circuit 1:
4x12 Box jumps (up and down as fast as possible then immediately...
4x12 jumping alternating lunges (then immediately perform..
100 jump rope

Circuit 2:
4x12 Alternating jumping step-up (jump up with power and switch legs in the air...
4x12 1 leg side lateral jumps (skaters)
100 jump rope

Circuit 3:
4x12 Depth Jump into a squat jump w/ hamstring curl in the air then immediately..
4x12 each leg 1 leg deadlift (I used 15lb dumbbells)..
100 jump rope

Circuit 4:
4x12 Alternating Box step-ups (I used 15lb)
4x12 Each leg- 1 leg squats- standing on box (touch foot to floor and back up)
100 jumping jacks

Finished with
4x 20 double jump ropes


This can be a bit confusing so you can email or Facebook me to if you would like me to explain things more in depth (if you get confused)

KILL YOUR WORKOUT!

High Intensity Interval Training Workout

I have already posted a little on H.I.I.T., which as a reminder is sprint interval training consisting of sprinting and a slower short rest. This method burns a ton of calories, and unlike regular steady cardio burns calories even after your workout by raising your metabolic rate. I want you to all remember that is important to constantly change and alter your workouts to keep your body guessing and not hitting any plateaus. Variation is a key component to training!

Today's H.I.I.T. Workout

5 min warm up level 5
2 min fast (I used 10mph)
2 min slow/recover (I used 5mph)
1 min fast
2 min slow
2 min fast
2 min slow
1 min fast
2 min slow
2 min fast
2 min slow
1 min fast
2 min slow

If this doesn't tire you out, I don't know what will!!!
BUT if it doesn't (not likely) just alter and increase either the speed or the incline you are running at!

Rock today!

Workout of the Day: Arms Chest and Abs

Guys and gals, it's not too late to get to working on these body parts. Arms are more noticeable than we like to admit, AND they are my favorite to workout... I think I love to work them out because I see big improvements in both my arm strength, and the shape! Specifically to the ladies, PLEASE start working out your chest, I promise you will NOT bulk up! You will get better posture and have a more balanced figure. ALSO, it's summer time... can't forget those abdominals.

Today, I was having fun just messing around with different exercises at the gym, since it was empty (oh how I love Sunday afternoons!)

I did three tri-sets to work my chest, biceps, triceps.
-Perform tri-set changing exercise without rest, and after completing all exercises rest.
-Repeat that for a total of 3 sets,rest, then switch to the next tri-set.
- I am showing you the weight used, but REMEMBER this is just to gauge where I am at, make sure to start off light in order to keep proper form, prevent injury, and to get used to the movements.

TRI-SET 1-
3x12 Incline Dumbbell flys (20lb dumbbells)
Dumbbell Bicep curl (20lb dumbbells)
Dumbbell tricep extension (27.5 lb)

TRI-SET 2-
3x12 Dumbbell bench press (30lb dumbbells)
Barbell Bicep curl (40 lb barbell)
Bench dips with feet elevated on box

TRI-SET 3-
3x12 Pushups
Cable bicep curl (50lb)
Cable Tricep push-down (50lb)

ABS-
3x 12 Hanging leg raises
Hanging knee tucks
Decline bench crunches
Toe touchers (with legs in air)
Sprinters

Cardio-
Today was more of a rest day cardio was nice and easy, I GOT TO WATCH FOOD NETWORK WHILE WALKING ON THE TREADMILL :)

Pace- 3.5
Incline-8.5
Time-45 minutes

Hope you work up a little sweat, and feel a pump in your arms:)

Workout of The Day: Shoulders + HIIT

Time to head to the gym, and kick your own booty:)
There is no better feeling, in my opinion, than getting empowered by pushing yourself extremely hard. Today, I decided to get to the gym and have a quick/intense workout.

Before starting this workout you should remember I am listing the weights I use, but we are all at different levels and it takes time to build strength. Start off light, and work your way up!

I did some jumping jacks, and stretched my arms then....

Quick Shoulder workout:
3x12 Shoulder press (50 lb barbell)
3x10 Seated Arnold press (27.5 lb dumbbells)
3x12 Lateral raises (15 lb dumbbell)
3xShoulder circuit-arms lifted (like a T)
50 push forward-palms facing towards the front then immediately...
50 push back- palms facing towards the rear then immediately...
50 small arm circles towards the front then immediately...
50 small arm circles towards the back then immediately...
50 big arm circles towards the front then immediately...
50 big arm circles towards the back then immediately...
15 front raises (15 lb dumbbell) then 1 min rest and begin circuit again!

With the HIIT, remember go at your own pace! Don't start off at level 10 if it is too fast! We don't want to be that person who falls of the treadmill, do we?

HIIT- Treadmill incline 1
5 min jog level 5
3x
1 min level 10
1 min level 5
50 seconds level 11
1 min 10 seconds level 5
40 seconds level 12
1 min 20 seconds level 5
repeat
5 min jog level 5

Hope you get the good sweat like I did:) Huffing and puffing!

Summer Bronze Makeup

I have had a few requests on sharing my make-up secrets. NOW I AM NO MAKE-UP ARTIST! My friend Tammy Taylor could work magic with her skills, but over the years I have found a love for an easy "summery" bronzed look. The products can be found mostly at Sephora, but you can also buy the "off" brand and make things work! Sometimes it's just all about mixin' it up!

First, I start off with my face;I use Laura Mercier ILLUMINATING tinted moisturizer w spf 20 (color:natural radiance). This is GREAT for summer, it gives you a bronzed look, moisturizes, and protects you from sun damage! Then I use cover up under my eyes which I frequently switch products, but as of now I am using Makeup Forever's Anticernes Tenseur Lift Concealer. After that I like to set the makeup with Laura Mercier's Mineral Powder with spf 15 (color: Real Sand). At this point I feel like my face has the fresh clean glow I LOVE!
You can finish there if you are just headed to the beach, but it takes just 2 minutes to finish the look I love.
Next, I like to highlight my cheekbone (up and around my eyebrow), down the center of my nose, a little in the center of my forehead, and chin there are many good highlighters I know Benefit has one but I splurged on a YSL highlighter called HOLIDAY.
Then, I take my bronzer that has no shimmer (Bobbi Brown: Bronzing powder golden light) and contour under my cheekbone, and my temples.
Next, I lightly bronze my cheeks (apples of cheeks) with NARS Laguna bronzer.
To finish the look I put on some mascara (I like the cheap stuff! Covergirl lash blast in Very Black).
BAM! Your summer bronze look is finished:) This is quick, easy, and can be worn everyday!

Thea's Clean Eating Quinoa Bison Meatballs

I am a sucker for quick bites. Since I eat about every three hours, if I am out running errands sometimes I get frustrated that it is time to eat when I am busy. Even when I'm at work I get so busy that I need to make sure I remember to eat, because I get starving but busy. I was thinking of making something with carbs, protein, and veggies so it is balanced; at the same time something you don't necessarily have to eat with utensils. I decided to make meatloaf, but thought it would be even more CONVENIENT to make meatballs. I just grab some and throw them in a little container and I am out the door! Easy peasy!
-

Thea's Clean Eating Quinoa Bison Meatballs

Ingredients:
1 lb grass fed organic bison (this is buffalo, but you can use extra lean turkey)
3 egg whites
1 1/2 c. cooked quinoa (I used red quinoa)
1 chopped and diced red bell pepper
1/4 chopped and diced onion
Pinch cumin
Pinch pepper
Pinch

1. Preheat oven to 350.
2. Mix all ingredients in a large bowl
3. Use non-stick spray on pan.
4. Roll mixture in to little balls

5. Cook for 20 mins, or until cooked through

You can serve this over spaghetti squash, with mixed sauteed veggies, or even on a salad. Get creative!

Thea's Clean Eating Chunky Monkey Cupcakes

Don't we all love chocolate? Oh man, I know I do! I am not going to lie, and mix that with peanut butter and some banana and I'm in heaven. I rarely indulge in cake-y things because I literally will eat it all if it's in front of me! Let's be real it's hard to feel good about yourself after eating a big piece of chocolate cake. Now, after making this recipe, I have a guilt-free delicious and rich dessert! This week I decided to make my friend Maggie some birthday cupcakes. I searched high and low for recipes that are clean and healthy. I couldn't find any that were chocolate-y (most were like apple or carrot). We all need dessert every once in a while, and I prefer mine rich and YUMMY. I made up this recipe, and kinda just was adding things here and there to make the consistency seem right. It turned out DELICIOUS I am so happy with it! I hope some of you get the chance to make it <3 Ingredients: v 1 cup unsweetened cocoa powder (I used Ghiradelli) v 1 1/4 c. stevia v 1/4 c. whole wheat flour v 1 c. fat free greek yogurt v 1/2 c. unsalted natural peanut butter v 3/4 c. almond milk v cinnamon to taste (I like a lotJ) v 1/2 tsp. Vanilla extract v 1 egg plus 2 egg whites v 1/4 tsp. Salt v 1/4 tsp. Baking soda 1. Preheat oven to 350 degrees. Line 12-cup muffin pan with paper liners. 2. In large bowl, mix dry ingredients (cocoa, stevia, flour, salt, and baking soda_ 3. in a medium bowl mix moist/wet ingredients (peanut butter, almond milk, greek yogurt, vanilla, eggs) 4. combine both dry and wet ingredients and mix together. 5. fill cupcake liners 3/4 full. 6. bake in over for 40-45 min. 7. let cool 8. When completely cool, frost!

Frosting:
1/2 mashed banana
1/4 c. peanut butter
1/4 c. unsweetened cocoa powder
1/4 c. greek yogurt
6 packets truvia

Just mix the ingredients and add some almond milk if needed to thin out.

Top the cupcakes with a piece of dark chocolate and your ready to enjoy a little piece of heaven!

The Skinny on Your Favorite Fried Foods- Did You Even Know They Were Fried?

We all LOVE our fried food. I mean it tastes so delicious why wouldn't we? Well before you pick up your next piece of fried chicken, french fry,or even banana chip think about what it exactly is. I am going to remind you that frying consists of submerging food in either hot oil, fat, or lard (these are trans fats we are supposed to stay away from). On top of that the calories added during frying are astonishing (A 7 oz. baked potato contains about 220 calories and 0.2 gram of fat. That same baked potato turned into French fries contains 697 calories and 34 grams of fat).Many foods we don't even realize are fried can sneak up on us. Be careful to not eat these too often and only on certain occasions or a "treat" or "cheat" meal. I definitely enjoy some of these from time to time, but realize I said from time to time:)

List of fried foods
- Refried Beans (Yes, they are deep fried in LARD)
- Chips
- Fries (even sweet potato fries are FRIED)
- Banana chips/ veggie chips
- Calamari
- Bacon
- Chicken
- Potato Skins (Yes they are fried)
- Chinese food chicken (lemon chicken, orange chicken, kung pao chicken, etc.)
- Onion rings
- Tacos
The list goes on...

The best thing about seeing this list, is that after writing it I realized each and every one of these things can be enjoyed just as much in a healthier way.

- Beans (if you like the texture of refried, take a potato masher and mash cooked whole beans)
- Chips ( buy corn tortilla chips baked, or cut up your own whole wheat tortillas and bake in oven)
- Fries ( cut up sweet potatoes, yams, or red potatoes add olive oil and herbs and bake in oven)
- Banana/ veggie chips ( bake in oven)
- Calamari (dip in egg whites, then dip in a mixture of cornmeal, flaxseed meal, and wheat germ then bake)
- Chicken ( dip in egg whites, then dip in a mixture of cornmeal, flaxseed meal, and wheat germ then bake)
- Bacon (get turkey bacon instead and bake)
- Potato skins (simply bake, they taste the same!)
- Chinese food (just grill or bake chicken, it is the sauce that makes it tasty anyways)
- Onion rings (dip in egg whites, then dip in bowl of crushed fiber one cereal then bake)
- Tacos (take whole wheat tortilla or corn tortilla and bake)

Hope you enjoy the healthy substitution as much as I do! I make chicken strips all the time with sugar free ketchup and it honestly tastes better than fried chicken strips (also without the guilt and calories).