5 days of Workouts! Legs + Glutes

Hey guys! Sitting here typing as I sip on my lime water ( lemon water is so overrated), attempting to hit my seemingly impossible goal of drinking 2.5L of water a day. Sigh. September is here everyone. My favourite month which happens to be the start of my favourite season! Goodbye to the hot yoga-able cars and not allowing yourself to have oatmeal because it bloats you and you have to be in a bikini in an hour!!!! HELLO to comfy sweaters, soups and overpriced-over sugared Starbucks drinks!

People always ask me ” what do you do for your workouts” , ” what do you mean you workout 6 times a week” and so on …so to start of this fall year, I am going to be posting 5 days of workouts. Thats right! 5 days. Free workouts ( favourite word). And will be posting a version for those who are more advanced and have access to a gym and those who prefer to workout at home with minimal equipment!

These five days will consist of Legs + Glutes, Arms and Back, Abs, Strength and Conditioning, and Full Body! Remember to subscribe to my blog ( enter your email on the homepage) to never miss a workout, and for MANY MORE fitness/health challenges to come! These workouts will be posted every couple of days!

Each Workout will take approx. 30-35 minutes so there is no excuse not to be able to do it!
Take as many rests as needed, but minimal rest means longer elevated heart rate = more calories burnt! Each exersize can be modified, googled and youtube-d for your comfort!


Version 1 ( Intermediate/Gym-Accesable Workout)

*Each workout starts with 10 minutes of warm-up and 10 minutes of stretching the worked muscle, rest for 2-3 minutes between each weighted exercise.

-Get on any cardio machine that you prefer ( elliptical, bike or treadmill) and warmup for 2 minutes on a moderate speed. For the next 8 minutes you will be altering 30 seconds sprint/bike/elliptical as hard as you can on a high speed and then you will slow down for the next 30. So 30 seconds sprint, 30 seconds rest DOES NOT MEAN STOP ( simply slow down). You should be really going hard for the first 30 and focusing on getting your heart rate down on the last 30.

– 4 sets 15 reps Goblet Squat w/kettlebell or bumbell.

legs wide, hips apart, focusing on squeezing the muscle on the way up and down. Pick the weight that is suitable for your own strength. 

20100615-lose-last-10-pounds-5-600x411-2

– 4 sets 12 reps raised leg lunge ( Bulgarian split squat)  with 2 dumbbells in each hand ( alternating leg so each leg should do 2 sets of 12 reps)

find a chair, or a raised area so place your back leg, your back leg should not be wider than your hips, focus on getting your front leg as low as possible without letting your knee go over your toe. Keep this movement slow and controlled. 

8698096_f520

-3 sets 10 reps Stiff Legged Deadlift w/ weighted bar OR 2 dumbells

keep your legs hip length apart, and your back STRAIGHT not curved to avoid injury, keep your head looking forward and really dip low before slowly coming back up to complete another rep. 

9819fcc90d32b731f0fa9f7a4496fa7c

 

-3 sets 10 reps leg extension

simple straight forward move keeping your quads tensed, make sure you do this move SLOW, make your decend very controlled and focus on keeping everything as tight as possible.

a68c44de8e656ed52eb7f1ab71a6eec7.jpg

-4 sets 16 reps Inner thigh Adductor

As like the movement above, keep your movements slow and controlled stopping to squeeze for a second before releasing. Keep your back straight and arms either by your sides or between your legs on the chair. 

 

Thigh_Adductor_Inner_Thigh_Machine_F_WorkoutLabs

-repeat the exercise above if your gym has an hip abductor machine ( basically instead of squeezing in your pushing your legs out)

 

-finish off with some of the recommended stretches below, or just do whatever feels good to you! But make sure to hold the stretch anywhere from 15-45 seconds. Stretching is more important when you are working out with weights vs your body weight as it is more stress on the body!

 

643038.jpg


Version 2 ( At home workout/Minimal Equipment)

-this workout is split into two portions. Each should take you 15-20 minutes depending on your fitness/motivation level at the current moment in time #imlazytoo. So turn on your favourite netflix show or tv show  ( people don’t watch tv anymore tbh). You will need a chair and an optional jump rope.

Section 1 Cardio Crazyness-esss

-30 jumping Jacks

-30 mountain climbers

-30 Chair toe Taps ( beginner or advanced level- see video below)

Chair Toe Tap Move

-12 half burps ( no pushup)

-30 squat jumps

-100 jumps on a jumping rope or air jumping rope

X4 ( don’t stop between excursuses only 1 min between each round)

Section 2 Legs on Fire 

-30 plie squat pulses ( Stay down and pulse. No one is this happy doing plie squats. Ever.)

Plie-Squat_GROUPED-650x430.jpg

-2o sumo squats ( squats with your leg a bit wider than hips)

-20 reverse lunges

-10 fire hydrants on each leg

Fire-Hydrant_fbwogs-2

-20 donkey kicks each leg

-Stretch and YOUR DONE!


 

Remember to always rehydrate & refuel after every workout! I hope you guys enjoyed Day 1/5 and come back soon for Workout #2!!

xoxo TheHealthierTeen

 

 

Advertisements

Typical What I Eat In a Day/Exercise Plan!

Next post: Detailed daily workouts!

I always get people asking me, ” like what do you actually eat, is it just lettuce!?”. Or another good one, “like you probably eat like 1 crumb a day”. WELL TODAY I WILL TELL YOU MY SECRETS THAT ARE NOT REALLY SECRETS. My diet is around 95% clean. I drink my water, I eat my breakfast, and I eat my dark chocolate. My diet consists of around 30-35% Carbs 40-45% protein and around 30-35% fat. I try to aim for 2-2.5L of water and approx. 25g of fiber to keep everything running smoothly. These are set towards my body type, and my fitness goals. I don’t advise ANYONE to try and replicate ANYONES diet because we are all different. This post is purely for inspiration. I eat  healthy not because i dont want to get fat, but because i dont like the way i feel when i eat things like oily  pizza, or donuts. I dont like feeling bloated, tired, unmotivated and just bad about myself. I eat to fuel my body so it can help me to become a better person not only physically but mentally.

*I don’t claim to be the fittest, healthiest person on this planet, but I strive for balance not perfection!*

absaremadeinthekitchennotinthegym

A typical day for my includes 3-4 meals daily, and I usually like to workout 5-6 times a week alternating between HIIT, Cardio and Strength. My workouts consist usually of 50 min HIIT sessions, 60 min cardio sessions or on strength days 15 min cardio warm-up and 45 min weights with a 5 min stretch. A week of workouts will be posted next on my blog!

7:30- Breakfast

Breakfasts are a must for me. I cannot go a morning without breakfast as it helps me eat less throughout the day, and not crave carbs or sugar  as insulin levels dont drop do to the lack of food in my stomach. *Science rulesssss*

Options #1.  Egg whites + 1 whole egg, spinach, red bell pepper with a rice cake topped w/almond butter and sugar-free jam.

Option #2. Two rice cakes topped with peanut-butter ( natural not that Kraft Crap) , a banana and topped with chia seeds, or hemp seeds and some maple syrup or honey. ( Again, dont you dare disgrace this planet and use aunt jamima or anything other than : maple syrup as the only ingredient)

Option #3. Over night oats * i have a previous blog on it so check that out*

Option #4. Smoothie bowls/Acai Bowls * Check previous blog post*

11:00- Lunch

I always make sure my lunches are packed with at least 20-25g of protein whether that’s animal or plant protein keeping me full throughout the afternoon. I like to pair it with some kind of healthy fat and a vegetable.

Option #1- Spinach w/ half 1 mashed avo and a can of tuna. The avocado acts as a great substitute for salad dressing.

Option #2.- Mixed greens with cherry tomatoes, cucumber, onion, pepper, mixed nuts and seeds, chicken breast and a dressing of olive oil + apple cider vinigar. – stay FAR AWAY from pre-made dressings as they are PACKED with sugar and chemicals.

Option#3.- Beans + Corn salad with mixed vegetables great for adding into wraps with some guac, on top of salads, or just alone. Recipe coming soon!

Option#4- Lentils, or quinoa with brown rice mixed with some type of vegetable.

609226485f555dcf64cf7b741f37f601

2:00-4:00-Mid-day snack or Pre-Workout 

I usually like to keep this snack pretty light, mostly consisting of fast acting carbs that I can digest quickly before I workout.

Option #1-Rice cake 1/banana

Option#2= Berry smoothie w/almond milk and flax seeds.

Option#3.-Apple with amond butter

Option#4-Toast with mashed avo, hemp seeds and olive oil.

6-8-Dinner

Usually my mom cooks all of my meals and they consist of some type of protein ( Chicken, Lentils, Quinoa, Beef,) with a salad, and a side of vegetables ( broccoli, tomato and cucumber salad, roasted sweet potatos, or a baked vegetable like quash, eggplant or zuchinni).

I usually dont snack at night as i can only sleep when i have my food digested or else it gets uncomfortable but if i do have something I love to have:

-Orange Pekoe tea w/almond milk and honey

-3-4 squares of Lindt 70% dark chocolate

-Cut up apple with almond butter

I hope you found this some-what interesting and it gave you some inspiration on how to get healthier habits or meal ideas. As you can maybe tell i haven’t included any dairy because I dont include dairy in my diet for economical and personal reasons. I make sure to eat this way EVERY DAY because going HAM on the weekends and eating salads mon-fri is not going to make real changes. REMEMBER, 70-80% DIET, 20-30% EXCERSIE! So as much as i like to workout, I do it to feel good and to manage my stress levels as well as gain lean muscle!

Please enter your email and get updates every-time I post something new! XOXO- Erica

zen-4-28

Easy, Sweet Potato Quinoa Salad with Spinach! – Whole Foods Inspired

Whole Foods is one of my favorite places to be, ever. Every time i walk into that store i just feel in my element surrounded by all the healthy fruits, vegetables, juices and snacks! I love to go in weekly to see what new products they have, and the sales they offer. The other day, i had an extra half hour before my shift at work started, so i stopped into whole foods to pick up a snack before work. I usually pick up a oragnic protein bar, or a juice, but not having lunch i decided to pick up something hearty-er. What I picked up was a delicious quinoa salad with shaved almonds, kale and my favorite vegetable- sweet potato!

dsc_0325

I knew as soon as i tried it that i had to get the recipe to post on my blog  because it was just THAT good. Such clean, simple ingredients used to make this incredibly flavorful and delicious salad, which is usually what i gravitate towards when faced with many food options. I talked to the lady in the back who made the salad and she gave me the recipe, so thank you whole foods lady! I altered the recipe slightly and switched out the kale for spinach, and i added dried cranberries for another depth of flavor, color and texture but feel free to opt-out if you’d like! This recipe is PERFECT to make in the beginning of the week and have an already made side or salad topper to use throughout the week!

You will need:

  • Salad
  • 2c. Quinoa
  • 4c. Water
  • 1 ½ lb Sweet potato (approx. 1 very large or 2 small)
  • 2 tbsp. Olive Oil Salt & Pepper to taste
  • ½ c. Slivered almonds,
  • toasted ½ bunch Spinach,
  • shredded 3 Green onions, sliced
  • 1/4-1/2 cup of dried cranberries
  • Dressing
  • 1/4 c. White wine vinegar (or less to taste)
  • 2 tbsp. Sesame Oil
  • 1/4 c. Honey
  • 1/4 c. Tamari Sauce
  • 1 tbsp. Minced Ginger
  • 1/4 can Orange juice concentrate

Directions:

Bring water to boil. Thoroughly rinse quinoa in sieve. Add to boiling water and return to boil. Cover and simmer for 15 minutes or until water has been totally absorbed. Stir. Cool. Spoon into a large bowl. Preheat oven to 325.  Peel and dice (small pieces) sweet potato and toss with salt, pepper and oil. Spread on baking sheet. Bake for approx. 10-15 minutes until potato is cooked but not mushy. Cool.  Spread almonds on baking sheet. Bake for 8-10 minutes until lightly toasted. Cool. Clean spinach, dry thoroughly, and shred (chop into very small pieces). Slice green onions on the bias.  Add sweet potato, almonds, spinach and green onions and cranberries to quinoa.  Mix up dressing.  Toss dressing with above quinoa mixture. Season. Refrigerate. Salivate. Enjoy!

Please like and Subscribe to this blog to support me! Thank you for reading! xoxo

Banana, Almond, Chocolate Cake – Healthy + Gluten free

This cake is perfect for birthdays, parties, or if your craving something sweet! This thick, decadent cake is perfect sandwiched between a layer of fresh almond butter or warmed with some stewed berries! The cappuccino ganache is the right amount of sweetness and doesn’t overpower the simplicity of the cake. Tried and perfected, this cake is MUST have!

Banana_chocolate_cake_01

 This cake is like a chocolate version of a banana bread. Thick, moist and even BETTER the next day. It is naturally dairy-free but not egg free, although you may substitute the eggs with a flax or chia egg to make it completely vegan. It holds up very well in the fridge and has a rich-bitterness to it with the use of the dark chocolate.

Banana_chocolate_cake_03

Difficulty: Moderate Time: 30-40 minutes Serves: 9-10

You will Need:

  • 2 cups almond flour
  • 6 tbsp unsweetened cocoa powder
  • 1 tsp baking powder
  • sea salt
  • 2 eggs
  • 2 Large bananas (3 small)
  • 1/4 cup applesauce
  • 1/3 cup oil
  • 1/2 maple-syrup or honey

Directions:

Pre-heat oven to 180 degrees C/356 degrees F. Add almond flour,cocoa powder, baking powder and sea salt to a mixing bowl and set aside. Break two eggs into a smaller bowl and whisk them for a minute.Mash banana and add maple syrup and oil until it is all combined.Add the wet ingredients to the dry, and mix until everything is thoroughly combined. Grease a small/medium cake pan with coconut oil. Pour the batter and bake for about 45 minutes. Remove the cake from the oven and allow to cool completely before taking it out of the pan and adding the ganache. Serve with fresh/ or stewed berries and coconut yogurt, whip-cream or peanut butter! MHMMMMMM!!

Cappuccino Ganache:

You will need:

  • 3 oz of 70% dark chocolate
  • 2 shots of espresso
  • 4-5 tbsp of milk ( plant based or dairy)

Directions:

Chop the chocolate into a bowl and pour the hot espresso over it to melt the chocolate stirring quickly to distribute the heat. Add the milk and stir until it is completely smooth! Put it into the fridge until it reaches a thick-icing like consistency. You can always re-heat it if it becomes to thick.

Enjoy and subscribe to support me!

Recipe/photo inspiration: The Green Kitchen

The Perfect Acai Bowl! (Smoothie Bowl)

A-cai…A-ky-i….Ac-ai…..i still don’t know the right way to pronounce it but i sure know how to make it!

What is an Acai Bowl anyways? An acai bowl is a dish eaten usually for breakfast that has the consistency of ice-cream and to be honest tastes better than ice cream, and yes, its completely healthy! Acai bowls are essentially a thick smoothie that is poured into a bowl and eaten with a spoon instead of being drank. One of the reasons im completely OBSESSED with smoothie bowls is because there are endless amounts of toppings you can put on it, and im going to show you a couple of my all-time favorites!
acai bowl Why should i be eating Acai Bowls anyways?! ( I mean, besides the ARTSY Instagram pic that is to be taken afterwards). Well, Acai berries contain antioxidants, fiber and heart-healthy fats. They may have more antioxidant content than other commonly eaten berries, such as cranberries, blueberries and strawberries. They are a great start to your day! Lets get to the recipe!

Difficulty: Easy    Time: 5 Minuites    Serves: 1

IMG_0445

You will need:

  • 1 Frozen Banana
  • 1 Unsweetened Acai Packet ( can be found at health food store/whole foods)
  • *IF YOU CANNOT FIND ACAI THEN USE 1 CUP FROZEN MIXED BERRIES*
  • 3/4-1 cup of non-dairy milk ( almond,coconut,soy)
  • Toppings of choice: (Coconut Shreds, Granola,Buckinis, Fresh Fruit, Nuts, Seeds,Almond Butter, Peanut Butter, Molasis, Oats, hemp seeds, chia seeds)

Directions:

Blend your frozen banana, Acai/mixed berries and milk until you get the desired consistency ( it should resemble frozen yogurt). You may need to stop the blending process and mix contents with a spoon to assist the blender. Once you have your base then transfer to a bowl and top with whatever your heart desires! But be quick as it can melt fast! * depends on how frozen your fruit is*.

My Fav Combos:

PB Acai: Base, Peanut butter drizzle * peanut butter mixed with a little water to thin it out* , Granola, Chia Seeds.

Berry Acai: Base, Fresh strawberries, blueberries and banana, chia seeds and almond butter.

Tropical Acai: Base, coconut shavings, cashews, hemp seeds, and mango/pineapple.

ENJOY! Please subscribe and enter your email to receive an email every time i post a new recipe! See you next time, and stay healthy!

Customizable Overnight-Oats!

Hello my healthy people!

I know i have been totally M.I.A for the longest time, but I’m back! That means amazing recipes are coming to you weekly! Again, sorry for my absence but now is not the time for excuses, I have a recipe to show you!

 

This recipe is one of my ALL-TIME favorite’s because it is so customizable to whatever mood your in! Over-night oats are quick, simple and pack full of nutrients. They take no more than 3-4 minutes to make and are a great grab-and-go meal or perfect for those people who like to get that extra 10 minutes of sleep *guilty*.

Today i will be showing you the basic foundation for the recipe and 4 amazing versions that you can make, but pretty much anything could go in this thing (except maybe tuna fish *ew*).

You will need:

  • Mason jar ( size depends on amount desired), or any air-tight container
  • 1/2 cup Oats ( whole, rolled, fine oats, quick-cooking etc.)
  • 3/4 Choice of liquid ( almond milk {my personal favorite}, skim milk, water, coconut milk)
  • 1/4 teaspoon of vanilla extract
  • 1 tbsp of chia seeds

overnight oats

And voila! That’s your base! Just put in about 1/2 cup of oats ( again depending on the amount of oatmeal you want), and mix in about 3/4 to 1 cup of liquid. It is imperative that you do not add to little ,the mixture should be more on the liquid -y side because the oats will soak up majority of the liquid. In the morning the texture you want to imagine is almost like a rice-pudding, as in moist but not liquid-y. If you add too little liquid, you will get a texture so dense it will be a waste of the poor oats! Just set it in the fridge overnight, take it out in the morning, top with your favorite ingredients and enjoy!

You can add almost anything into these. My personal favorite ingredients that will be featured in the 4 variations below include : fruit ( berries, banana’s,apple’s), super-foods ( chia,hemp,goji berries,flax,cocoa powder,cinnamon,peanut butter, almond butter), dried fruits and nuts ( dates, prunes,almonds,walnuts).

 

 

 

 

 

 

 

COCOA CRAZY:

While making your base mix in 1-3/4 tablespoon of cocoa powder and 1 1/2 tbsp of dark chocolate chips. Top with a sliced banana ( and some peanut butter if you want to be extra daring)  and enjoy!

Berry Lovers:

In the morning to your base mix in raspberries, blueberries,strawberries, and blackberries and top with a little hint of maple syrup!

EXOTIC DREAMS:

Top your base with chopped dates, almonds, goji berries and shredded coconut.

AUTUMN FALLS:

Top your base with some chopped apples, raisins, cinnamon, honey and some walnuts!

INSTAGRAM: thehealthyteen_

*If you prefer to mix toppings with the base and leave it overnight that can be done as-well, its personal preference*

*I do not own the images shown above*

Goji Berry Bars || thehealthierteen

20140723-105051-39051373.jpg

This recipe is actually created by mom! These bars are great warmed up as they are soft and delicious, great with greek yogurt on top and are a great go-to snack! These bars are low fat, and have 4g of protein, 3gof fibre and are around 100 calories each! The inclusion of the super-food the Goji Berry helps promote healthy skin, boost the immune system and protect the eyes. What more can you ask for?

These bars are made up of two layers; the base and top. Although these layers may seem very similar they must be stacked atop of each other for the full flavour effect.

-these are approx. measurements

You will need:

BASE
4 cups of oatmeal
1/2 crushed walnuts
1/4 hemp
1/4 chia
1 1/2 cups of Greek yogurt
1/4 honey
2 eggs
1/2 gluten free flour

TOP
5 cups frozen mixed berries
1 cup dried goji berries
1/4 cup of honey
2 eggs
1/2 cup gluten free flour
1/4 cup of oatmeal

20140729-100050-36050348.jpg

Mix both bases separately slowly in a mixer or by hand, and making sure that in both bases the eggs and gluten free flour are mixed together and put in the mixture as one mended ingredient. Then layer the oat base over a parchment covered baking sheet, then layer the top fruit layer over it. Put it in the oven at 350 for 20min.

Take them out and let them cool before serving them, or sorting them in the fridge in either a plastic container or wrapped in seran wrap.

20140729-100346-36226321.jpg

Enjoy!