Quad Focused Leg Day!

Hey!

As I mentioned in my previous post I like to train legs twice a week. One day focused on quads and one day all for booty and hamstrings.

This was my latest quad dominate workout!

As always its important to warm up before you start any workout.

I will post a dynamic warm up on my next blog post that will help get your body prepped for any workout that increases full range of motion and prevents any injury.

In this video I do not show a warm up, just my working sets. Hope you enjoy!

Split squats 3 x 10 reps (each leg) *The angle was not the best here, still getting use to filming my workouts, bare with me.

Sumo squats 3 x 10 reps with 5 pulsing reps 

Step ups 3 x 10 reps (each leg) with a challenging weight. Here I’m using 25 pound plate. 

Heavy leg press set @ 645 2 sets of 6 reps 

Heaviest set for this workout at @ 690 2 sets of 6 reps. 

Hope you enjoyed!

What are you favorite leg workouts? Comment below & share ❤

 

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Leg and Booty Building Workout 

Here is my full leg day workout I did last week. I train legs and booty twice a week. I don’t do the same workouts every week. I like to switch it up since your body can become adapted to a certain workout. Gotta keep your body guessing!

I focus on quad dominate movements on Mondays and Thursdays I focus on my hamstrings and booty.

Full workout breakdown:

Warm Up on the leg press 2 x 15 reps

Working set: Leg press

225lbs for 2 x 10 reps

315 for 2 x 10 reps

495 for 1 x of 8 reps

585 for 1 x 6 reps

Deadlifts: 

75 lbs for 3 x 12

* Make sure not to round out your back and focus on feeling the stretch in your hamstrings and booty

Single Leg Deadlifts (not shown in video) 

75 lbs for 3 x 12 reps

95 lbs for 3 x 10 reps

Ball slams 21lbs (not shown) 

3 sets of 10 reps

Leg Extensions (not shown)

B70 lbs 3 x 12 reps

85 lbs 3 x 10 reps

Single leg extensions (not shown)

45 lbs 3 x 10 each leg (slow and controlled)

Heres the video (make sure to watch in 1080p!)

 

Hope you enjoy it!

Let me know down below whats your favorite leg day workouts!

 

Trying the Keto Diet 

If you’re not familiar with the Keto Diet it is when you’re training your body to use fat as it’s primary source of fuel instead of carbs. Essentially it’s a low carb, moderate protein and a high fat diet. This diet helps produce a fat burning molecule called Ketones in the body which is an alternative fuel molecule for the body, only utilized when there is a shortage of glucose in the body. 

To produce ketones you have to eat low carbs and moderate protein. The reason it’s moderate protein is because an excess in protein intake can actually be converted to blood sugar in the body.

Ketones are produced in your liver from fat. Once your body adapts to this diet (typically 1-2 weeks) your body will switch to running entirely on fat for its fuel. Even the brain will be consuming this great energy source from the ketones being produced. When the body is producing ketones, it means your body is in a state of ketosis. 

People who should avoid a Keto Diet are 

  • People with diabetes taking insulin 
  • People on medication for high blood pressure 
  • If you’re breastfeeding 

As always consult with a doctor to see if this is a good option for you. Everyone is different. 

Benefits of a Keto Diet: 


When you’re first starting out on the Keto Diet, you might experience something called the Keto flu. This is your body trying to adapt to the new changes, it’s very common and only last for a bit until you’ve adapted.

Symptoms of the Keto flu are: 

  • Fatigue 
  • Headaches 
  • Cough 
  • Sniffles
  • Nausea
  • Irritability 

This is basically a reaction of how dependent you were to carbs. Your body will withdrawal from the carbohydrates you are now limiting. It’s absolutely normal.

Foods you can eat on a Keto Diet: 

*Yes! You can eat bacon, this is what I’m enjoying the most. Awesome crispy bacon! Also, as you can see most of your carbs are coming from vegetable sources. 

Here are some foods to avoid: 

  • Processed foods 
  • Sugar 
  • Wheat 
  • Pasta 
  • Rice 
  • Fruits (high in sugar) 
  • Avoid “low fat” products they are usually packed with sugar and starch 
  • Starch & grains (cereals, pasta, bread, rice, potatoes, French fries etc) 
  • Beer 
  • Pastries 
  • Candy 

It’s been a few days and so far I’m not craving the carbs I was so use to eating all the time like rice and potatoes. I will be documenting my progress on here and let you guys know my results in a month or so.

Here are some great resources to check out: 

https://www.ruled.me/guide-keto-diet/
https://www.bodybuilding.com/fun/ketogenic-diet-your-complete-meal-plan-and-supplement-guide.html
https://www.tasteaholics.com/the-complete-keto-diet-guide-for-beginners/
Have a beautiful day!  

Mind to Muscle Connection

Have you ever heard someone say, its all in your head! Well it really is. Your mind controls how your body moves and how effective those movements are. This can be achieved by concentrating enough on using that muscle group and making sure it’s doing all the work.

I had a client that after a heavy chest day his chest would never feel sore. He would say he mostly felt soreness in his arms. I’m like that’s impossible! We did chest! When I do chest I lift half the weight he lifting and I would also feel sore on my upper chest area. There was something he was not doing, that I clearly was. I told him to start focusing on using his chest muscles when doing chest workouts and using the mind to muscle connection as he was chest pressing instead of concentrating on his arms to push the weight.

If you don’t believe me. Give it a try, the next time you’re working out. Start lifting some weights and start day dreaming of laying at a beach somewhere sipping on a mojito. I guarantee you after 3 sets you won’t feel you did a thing. You’ve just wasted your time lol.

Now do the same exact workout, however this time focus on the muscle group you are working on with every single rep. Contract, release, contract, release and make sure to breathe! After 3 sets, I promise you you feel a difference. Guaranteed!

Mind to muscle connection is a real thing! Even I didn’t know it was so effective until I gave it a try after my boyfriend aka my swolemate introduce me to it.

So stop wasting your time at the gym! Stop thinking about the next paper thats due tomorrow that you haven’t even started, or about your next tropical vacation. Use your mind to lift some serious weights and make some awesome gains!

I hope this helped someone, and let me know if you feel a difference on your next workout!

If you want to learn more about how to start training your brain for some sweet gains check this link out.

http://www.bodybuilding.com/fun/4-tips-to-help-train-brain-massive-gains-mind-muscle-connection.htm

Thanks for reading<3

Benefits of drinking organic apple cider vinegar

I’ve recently been doing a lot of research on the benefits of drinking organic apple cider vinegar with mother. I’ve personally have seen some benefits I would love to share with you guys.

Here’s my top 5 reasons why you should drink organic vinegar: 

  1. It’s actually great for acne prone skin! This is the reason why I first started drinking apple cider vinegar. I drink a glass of water with a tbsp. of apple cider vinegar in the morning. I’ve seen a significant difference in my skin since I’ve incorporated this into my routine. I’m not breaking out as often and my skin looks brighter and softer. The vinegar can be used to detoxify your body and remove bacteria or toxins inside that may be causing you to break out. It’s antibacterial properties will help keep your acne under control. Some people even use it as a natural toner. You can use one part vinegar and two parts water and use it on your face in the morning and night before moisturizing to balance your skin’s PH.
  2. Apple cider vinegar can help you lose weight. The acetic acid acts as an appetite suppressant, increases your metabolism, and reduces water retention.
  3. Lower blood sugar. A few studies have determined that taking apple cider vinegar at night resulted in lower blood glucose in the morning. Scientist believe the antiglycemic of the acid is the key.
  4. Apple cider vinegar could lower cholesterol. A 2006 study found the acetic acid in the vinegar lowered bad cholesterol in rats. Also, a similar study done in Japan resulted in lowered cholesterol in the participants.
  5. Whiten teeth. Swishing some diluted apple cider vinegar  with two parts water in your mouth before brushing your teeth will help whiten your teeth.

If you want to learn more about the benefits of apple cider vinegar. Check out this article http://www.rd.com/health/wellness/apple-cider-vinegar-benefits/

If you know about other benefits of apple cider vinegar please share them below!

Thanks for reading! ❤

Ground turkey sweet potato skillet

Ground turkey is one of the staple food items I can’t leave the grocery store without. There is just so many endless ways of cooking it, and of course it’s not only yummy, it’s also very nutritionist and a great source of protein.

For this delicious meal you’ll need:

  • One large diced sweet potato
  • Lean ground turkey
  • 1 cup of onion
  • 1 cup of real peppers
  • Sea Salt
  • Pepper
  • Low sodium all purpose seasoning
  • Chili powder
  • Skim mozzarella shredded cheese

Directions:

  1. Heat and grease the skillet with coconut oil. Place ground turkey in skillet and season with sea salt, pepper, low sodium all purpose seasoning and chili powder.
  2. Mix in 1 cup of onion and 1 cup of red bell peppers
  3. Sautee for 3-5 minutes until everything is cooked through
  4. Mix in the diced sweet potato.
  5. Add 1 cup of water
  6. Lower heat and cook for 5-7 minutes until the sweet potato is soft.
  7. Sprinkle a handful of skim mozzarella shredded cheese.

If you want to learn how to properly dice a sweet potato (like I did lol) here’s this very helpful Youtube video: https://www.youtube.com/watch?v=GpC7K8UGi9Q

Enjoy!! ❤

One pan Mexican Quinoa

I was inspired to create this Mexican Quinoa after seeing this recipe on Facebook here  and gave it my own little twist.

It was my very first time cooking Quinoa, so I was bit hesitant but I’m actually super happy how yummy it came out!

Heres what you will need:

  • 1 1/2 cups of Quinoa
  • 1 1/2 cups Chicken broth
  • 1 can of corn
  • 1 can of black beans
  • 1 can of diced tomatoes
  • Minced garlic or garlic paste
  • 2 small Onions
  • Oregano
  • 1 teaspoon Chili powder
  • Salt + Pepper

Directions:

  1. Place your skillet on high heat, grease it with coconut oil. Add minced garlic or garlic paste, onions, corn, black beans, and diced tomatoes. Cook for 1-2 minutes on high heat.
  2. Add the quinoa, season with a pinch of salt and pepper, chili powder and oregano to taste. Mix well.
  3. Add chicken broth
  4. Cover and lower heat until the chicken broth is absorbed and the quinoa is fully cooked. I let mine sit for about 40 minutes in low heat.
  5. Enjoy!