Sweet Sweat Workout

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Today’s workout is an extremely dynamic full body routine designed to build muscle and burn fat. This workout will challenge you to use weights while moving quickly through the exercises. You will be working your quads, glutes, hamstrings, abs, shoulders, triceps, and back with this killer workout, not to mention working up that sweeeet sweet sweat. ;-)

Enjoy,

Crystal

 

SWEET SWEAT

Repeat this circuit 5 times through.

1. Mountain Climbers – 100

2. Curtsy Lunge w/Weight – 10 each side

3. Bent Tricep Kick Back – 10 each side

4. Front Row Burpee – 10

5. Weighted Pistol Squat – 5 each side

20 Minute Quick Sculpt

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Today’s workout is a high intensity approach to a full body sculpting workout. The format is AMRAP (As Many Rounds As Possible.)

You will be completing 3 different exercises as fast as you can using the proper form, and repeating the entire circuit as many times as you can within the 20 minute time period. This workout is extremely effective in keeping your heart rate up, burning fat, and building muscle simultaneously. Some days are busy, and having a short yet extremely effective routine can really come in handy. You don’t need to spend hours on your workout to get a good one in. ;-)

Move fast, but pay attention to your form! I used a 25 lb kettlebell for this workout.

Enjoy,

Crystal

20 MINUTE QUICK SCULPT

Repeat this circuit as many times as you possibly can within 20 minutes.

1. 1 ARM KB SWING – 10 EACH SIDE

2. KB SQUAT JACK WITH ROW – 20

3. PUSH UP TOE TOUCH – 10

Quick and Easy Snacks

When Life gets busy, don’t stress about what to eat! Keeping some quick and easy foods on hand will make eating to support your goals a snap. I find that if I take a few minutes to prepare for myself, I will eat better throughout the week. Taking snacks to work or keeping options available on the go stops me from grabbing junk when I am hungry. Try some of my favorite meals and snacks next time you are doing your meal prep or shopping for the week.

Enjoy,

Crystal

 

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Turkey Bacon, Egg and Veggie Muffins

These convenient little egg creations are totally easy, and you can customize them with any ingredients you like.

For this recipe I used:

  • Muffin pan
  • Olive oil spray
  • 4 eggs
  • 2 cups egg whites
  • 1 1/2 cups chopped bell peppers and mushrooms
  • 12 slices turkey bacon
  • 1/4 cup shredded cheese (optional)

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Preheat your oven to 350 degrees. Whisk together eggs and egg whites. Line each muffin cup with a strip of turkey bacon, and spray the bottoms thoroughly with olive oil spray. sprinkle the mixture of chopped veggies evenly throughout all the muffin cups, and cover with egg mixture. Top with shredded cheese if desired, and bake in the oven for 35 minutes. Enjoy your egg muffins any time of the day for a healthy protein packed snack!

 

 

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Mediterranean Chicken Skewers and Tatziki Sauce

Here is a super easy meal to prepare that will absolutely WOW you and anybody you decide to share it with! :-) Prepare a big batch of deliciously marinated chicken, and use it for days after to create Gyro sandwiches, salads, or dinner plates. Use the extra Tatziki sauce to dress salads, sandwiches, or veggie sticks all week for a tasty alternative to fatty dressings.

Mediterranean Chicken:

  • Chicken breasts (as many as you want to prepare)
  • Olive Oil
  • Nonfat Greek yogurt
  • Lemon juice
  • Sea salt and pepper

Tatziki Sauce:

  • Nonfat Greek yogurt
  • Olive oil
  • Lemon juice
  • English cucumber
  • Mint leaves
  • Fresh dill
  • Garlic
  • White onion (optional)
  • Sea salt and pepper

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Slice chicken breasts into long strips and place in a plastic bag with nonfat yogurt, lemon juice, olive oil, salt and pepper. Let sit and marinate in the mixture while you prepare your Tatziki sauce, and start your BBQ or oven (375 degrees.)

For the sauce, you will first need to prepare your cucumbers by de-seeding them, slicing them, and placing them in a strainer. Sprinkle some salt on the cucumbers and allow them to sit for 15-20 minutes while the salt draws much of the moisture from them. Toss them a couple times, making sure to coat evenly with salt. Once they have sweated out most of the excess water, pat them dry with paper towels.

In a food processor, combine yogurt, lemon juice, olive oil, salt, pepper, garlic, herbs, and 3/4 of your mixture of cucumber. Blend evenly. Add the rest of the cucumber slices and a few slices of white onion. Pulse the food processor so as to leave a little texture from the remaining veggies.

Once the chicken has marinated for a bit, skewer the strips and grill on the BBQ until thoroughly cooked. You may also cook the chicken in the oven at 375 for 25-30 minutes, depending on how thick you cut the chicken.

You are now ready to enjoy delicious chicken and Tatziki sauce on a nice whole wheat pita with onion, tomato and lettuce! Enjoy the leftovers any way you please! My favorite is veggies with the leftover Tatziki sauce, or a nice salad with leftover grilled chicken on top and Tatziki dressing. YUM!

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Sliced veggies with Tatziki dipping sauce

 

 

Salads!

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Learn to love salads! Your body will always thank you for feeding it lots of nutrient rich veggies. Vegetable are high in fiber, leaving you full for longer. The vitamins and minerals which your body needs all lie in the many colorful fruits and vegetables available to us, so eat up! You won’t regret it.

 

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When you are doing your meal prep for the week, take a few minutes to pre-chop your favorite salad toppings. Imagine having a delicious salad in just seconds because you already thought to chop everything up! Awesome! I frequently buy a pre-cooked whole chicken from the grocery store to use for added protein on my salad during busy weeks. Try hard-boiling some eggs for the same strategy, or adding smoked salmon, tuna, nuts, seeds, or even some cooked quinoa or cous-cous to liven up your salad routine.

 

Spinach Smoothie

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One of my favorite go-to snacks is a delicious smoothie. The combinations are literally endless, and there is always time to whip up something if you are on a time crunch.

My favorite combination is:

  • Blueberries (frozen or fresh)
  • 1/2 banana
  • 1 scoop of my favorite protein powder, cottage cheese, or yogurt
  • Unsweetened vanilla almond milk
  • Chia seeds
  • Ice (as needed)
  • Spinach – as much as you can pack in there!

You can literally put tons of spinach in a smoothie and it won’t alter the taste, but WILL give you a huge nutrient boost. Try mixing it up with your favorite fruits or proteins.

 

Bean Salad:

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Try making a delicious fiber, protein, and good carbohydrate packed bean salad to enjoy by itself, or as an addition to your green salad or meal. Of course, you can make this salad with any ingredients you like – try using different beans, veggies or marinade. I usually make a pretty generic version that will top my green salad and add a little depth.

  • 1 can garbanzo beans, rinsed
  • 1 can black beans, rinsed
  • 1 can red beans, rinsed
  • Red onion
  • Cucumber
  • Bell pepper
  • Broccoli or carrots
  • Olive oil
  • Lemon juice
  • Salt and pepper

Try making a batch with cilantro, corn and lime juice, basil and pine nuts, or mint and cranberries.

 

Open Faced Egg and Spinach Sandwich

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This protein packed snack is quick to prepare, healthy, and delicious.

Simply toast a piece of your favorite whole grain bread, spread a bit of hummus, and top with sauteed spinach or kale and a fried egg! Superb!

 

Clean Deviled Eggs

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These eggs are so delicious! Spend 20 minutes prepping these healthy little treats, and enjoy all week. Click HERE for the recipe. :-)

 

Brown Rice Cakes and Almond Butter

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Quick and simple, this snack is a great way to replenish your healthy fats and good carbohydrates. Enjoy after a workout or as an energy boost on the go! Try sprinkling a bit of cinnamon and adding fresh strawberries or apples to the mix.

 

Smoked Salmon

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For those of you who enjoy a nice piece of smoked fish, enjoy a super fast protein blast with your favorite whole grain crackers or a slice of celery and some goat cheese. Delish.

 

Also try these:

  • Cottage cheese with fruit
  • Yogurt mixed with your favorite protein powder
  • Celery sticks with almond butter and dried cranberries or raisins
  • Scrambled eggs with vegetables
  • Sliced turkey breast rolled with lettuce, mustard, tomato and goat cheese
  • Sliced carrots, apples, cucumber and feta cheese topped with balsamic vinegar
  • Brown rice topped with a fried egg and avocado
  • Avocado stuffed with tuna, lemon juice and black pepper

 

Whatever your tastes are, there is always something for everybody. Try to get creative, and keep it simple at the same time! I am a big fan of recipes which I can make quickly, make a little extra of, and use in many different ways. Always set yourself up for success, work hard, stay focused, and everything will fall into place!

Happy snacking, all.

-Crystal

 

Five Alive Workout

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Today’s workout is an incredibly dynamic approach to shaping and toning your entire body. There are only 5 exercises in this workout, which you will repeat up to 5 times. Use free-weights, kettlebells, or bags of books to get the full effect of this routine, and push for as many rounds as you can. I can tell you from my personal experience that this workout is going to challenge your whole body, from your shoulders to your inner thighs and your entire core! You should really feel this one! The entire routine can be repeated up to 5 times. As always, make sure you are using the proper form, and pushing through your heels with the weighted exercises.

Enjoy,

Crystal

 

FIVE ALIVE

Repeat this circuit 3-5 times

  1. BREAKDANCE PUSH UP – 15
  2. KETTLEBELL SWINGS – 30
  3. DEADLIFT BURPEE – 10
  4. SIDE LUNGE PRESS – 20
  5. 1 ARM KETTLEBELL SWINGS – 15 EACH SIDE

Fit Don’t Quit

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Today’s workout is an awesome full body conditioning challenge. You do not need any equipment for this workout, although I chose to use weights for a couple of the exercises. If you choose to do this workout without any equipment, double the reps of the weighted exercises. I found the double time push ups to be particularly tough!! Remember that each double time push up includes a wide push up and a tricep push up, so each 2 reps really equals 1 rep. Take breaks as needed, or modify the push ups to your knees so you can push through the reps! Make sure to record your time so you have a mark to try and beat next time.

Have fun,

Crystal

 

FIT DON’T QUIT

  • WALKING PUSH UPS – 30
  • PLANK JUMPS – 100
  • LUNGE BOXER – 20
  • SIDE CRUNCH – 50 EA. SIDE
  • SQUAT PRESS – 20
  • DOUBLE TIME PUSH UPS – 20
  • KETTLEBELL SWINGS – 30
  • SQUAT JUMPS – 50

10 Minute Target: Shoulders

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Today I have a quick 10 minute sculpting challenge for you that is all about the shoulders. Repeat this circuit for more of a challenge, add it to another workout as a bonus, or do it by itself for a nice quick shoulder burn!

I went pretty heavy with my weights for this challenge, repeated it twice, and paired it with the 10 Minute Target: ABS workout. You may also switch it up and repeat this workout for reps (10-15 each exercise) and repeat the circuit up to 5 times for some serious shoulder shaping goodness.

Enjoy!

-Crystal

 

 

10 MINUTE TARGET: SHOULDERS

50 SECONDS MAX REPS, 10 SECONDS REST

HERE is a pre-set timer!

  1. PLANK SHUFFLE
  2. SHOULDER PRESS
  3. DIVE BOMBERS
  4. SHOULDER SHRUGS
  5. DONKEY KICKS
  6. LATERAL RAISE
  7. BENT FLY
  8. PUSH UPS
  9. FORWARD RAISE
  10. JUMPING JACKS

10 Minute Target: ABS

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Today’s workout is only 10 minutes, and dedicated completely to your abs! You may pair this workout with another, repeat multiple rounds in a row, or just do one round for a quick and effective  way to keep your midsection toned and firm.

Push at your max effort for each 50 second interval, and try to keep moving the whole time. Your abs should be on fire by the time your 10 minutes is up!

I chose to add some weight to a few of the exercises because I enjoy the added challenge, however, you may do this entire routine using only your body weight.

Have fun, and enjoy!

-Crystal

 

10 MINUTE TARGET: ABS

50 SECONDS MAX REPS, 10 SECONDS REST

HERE is a pre-set timer if you need one!

  1. MOUNTAIN CLIMBERS
  2. BOAT TAP
  3. OBLIQUE DROP LEG LIFT (R)
  4. IN & OUT PIKE JUMP
  5. OBLIQUE DROP LEG LIFT (L)
  6. FIGURE 8’S
  7. ROW THE BOAT
  8. RUSSIAN KICKS
  9. KNEE DROP PLANK
  10. EXTENDED KICKS