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. 

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– 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. 

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-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. 

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-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.

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-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. 

 

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-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!

 

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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.)

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

-20 reverse lunges

-10 fire hydrants on each leg

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-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

 

 

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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!*

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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.

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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

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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!

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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!

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Healthy Hot Chocolate!

Good Afternoon people of the internet! Do I have the perfect recipe for you.

Wait for it…….keep waiting………HEALTHY HOT CHOCOLATE!! I know, i know …whats more perfect then lying by the fire ( they really only do that in movies) and sipping your healthy hot chocolate while you reminisce about your life?  Maybe a couple things, but that sounds pretty good to me. This version of the typical hot chocolate does not have any butter, artificial sugar and has fiber, antioxidants and protein!! You can have your hot chocolate and drink it to!

Remember to enter your email address ( located in the side bar) to never miss a post!

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This recipe can be made in the microwave as well as in a saucepan. This recipe contains 1.5 tablespoons of dairy-free semisweet chocolate chips, but you can opt. for no semisweet chocolate chips and add more cocoa powder instead, or even add dark chocolate!

You will need:

  • 1 cup unsweetened almond milk
  • 1 tbsp unsweetened cocoa powder
  • 1.5 tablespoons dairy-free semi sweet chocolate chips ( dairy; would make it non-vegan)
  • Preferred sweetener ( couple drops of liquid stevia,  half a pack of powdered stevia, or 1 tbsp of raw sugar)
  • 1/8 tsp peppermint extract – optional

 

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Directions:

  1. Add almond milk to a large (artsy) mug and microwave for 1 minute. Or add liquid into  to a saucepan over medium heat.
  2. Once milk is warm, add cocoa powder, chocolate and sweetener and whisk to combine.
  3. Put back in microwave or continue cooking on stove top until completely combined and has reached your preferred temperature.
  4. Taste and adjust sweetness as needed.
  5. Lastly, add in peppermint extract if preferred. Stir, and garnish with a sprinkle of cocoa powder and enjoy!

 

*I do not own these pictures*

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Black Forest Cake Baked Buckwheat Porridge || thehealthierteen

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It’s time for gooey, chewy and super moist Black Forest Cake for breakfast! All while still being incredibly healthy! Filled with whole grains, antioxidant rich raw chocolate and cherries, how can it get any better? This recipe is gluten free and vegan!

Serves 1

You will need:
1/3 cup raw buckwheat groats (soaked overnight and rinsed)
use 1/3 cup oats, if you can tolerate them
1/3 cup + 1 tbsp soy milk (or milk of choice)
use 1/3 cup if using oats
1 tsp chia seeds
1 banana
about 5-7 bing cherries, plus more for topping
1/2 tbsp raw cacao powder
1/4 tsp baking powder
1/2 tsp coconut sugar or stevia

Directions:

I always soak my buckwheat groats overnight in order to provide my body the best and easiest assimilation of nutrients possible. To do this, I place the buckwheat in a bowl and cover it with about 1-2 inches of water, and let it sit overnight. In the morning, the water will look slimy, and you will need to rinse the buckwheat in a strainer VERY well for about one or two minutes.

Also the night before, pit your cherries and chop about 3/4 of the banana into small chunks, then blitz them together in your food processor until combined (it’s ok if there are chunks). Place the puree in an airtight container in your fridge. This will help release more of the cherry flavor. The remaining banana can also be placed in an airtight container in your fridge for the morning.

When you wake up, preheat your oven to 375F.

Place the rinsed buckwheat groats in your food processor and process for about 10 seconds until the groats are broken down slightly.

In a bowl, combine the milk, buckwheat, chia, banana/cherry puree, cacao powder, baking powder and coconut sugar or stevia. Let this sit for about 5 minutes so the chia can soak up some liquid.

Grease a baking dish and pour in the porridge. Top with sliced cherries and the rest of your banana, and bake four about 25 minutes until the top dried.

Remove from the oven, allow to cool for a minute, and top with whatever else you want! I used chocolate coconut peanut butter and raw dark chocolate chunks!

Enjoy!

Repost from @tumblinbumblincrumblincookie

Chocolate Mug cake || thehealthierteen

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This amazing recipe you can whip this together in under 5 minutes! This cake is super healthy, packed with healthy fats, protein and tons of fiber, and is also gluten free and can be made vegan. Hope you enjoy it!

Serves 1

You will need:

2 tbsp coconut flour
1 tbsp buckwheat flour
1 tbsp raw cacao powder
1 tsp coconut sugar (or sweetener of choice)
1/8 tsp baking powder
4 tbsp soy milk (or milk of choice)
3-4 tbsp egg whites
sub 4 more tbsp non-dairy milk for vegan
1 tbsp plain Greek yogurt (optional but HIGHLY recommended for an extremely fluffy and moist cake!)
if using, scale back liquid to 6 tbsp in total
omit if vegan (or try your favorite vegan yogurt!)

Directions:

In a microwave safe bowl, combine the coconut flour, buckwheat flour, cacao powder, coconut sugar and baking powder and whisk with a fork until all the ingredients are VERY well combined. No light-colored clumps of flour should be visible. Pour in the milk and egg whites (and Greek yogurt, if you’re using it) and stir well until the coconut flour has absorbed the liquid. The consistency should be like a very thick pancake batter. If it seems too dry, add more liquid, maybe another 1/2 – 1 tbsp. If it seems to watery, add a teaspoon more coconut flour.

Microwave for 3 minutes on high.

Top with whatever your heart desires – I absolutely love eating this with a juicy mango!! I think mango and chocolate go together incredibly well, but this would be fabulous with chocolate chips (which you could even add to the batter), peanut butter, strawberries, and bananas too!

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Hope you enjoy!
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Repost from @tumblinbumblincrumblincookie