Tag Archives: weight loss

Week 2 Workout Schedule

week2workouts

Welcome to Week 2 of our Black Book #2 Challenge! This week, we have 2 rest days, 2 focus/sculpting workouts, and 2 short Interval workouts – plus 1 day of cardio. Are you ready?!

Let’s get to it. 🙂

  • DAY 1: Thighs To The Sky – This workout is designed to sculpt lean strong legs and glutes, with a sprinkling of core and shoulder training. You will need some dumbells, a sandbag or a kettlebell. If you do not have access to weights, use something heavy from around your house or yard! Squeeze through the glutes, press through the heels, keep your back straight, and engage your core!
  • DAY 2: 10 Minute Target: Shoulders – This workout is a short approach to training your shoulders, back and core, while getting your heart rate up as well. Today we are doing TWO rounds of this circuit – for a 20 minute session in total. Use weights that are moderately challenging for you, as we are going for a high level of reps within each interval.
  • DAY 3: REST DAY – Use this day to nourish yourself with healthy foods, lots of water, and get enough sleep so you are well rested for tomorrow!
  • DAY 4: CARDIO – Today’s task is to complete 30 minutes of high intensity cardio. The object here is to get your heart rate up and keep it up for 30 minutes. Get it! Try setting an interval timer to take walking, and every minute, sprint for 15 seconds. Mix it up.
  • DAY 5: 20 Minute All Over Fat Blast – Today’s workout is an interval style, full body sculpting workout that is designed to burn fat at an accelerated rate. Get some weight in there and really challenge yourself to push at your MAX effort for each interval. If you do not have access to a kettlebell, you may substitute a dumbell. You may also substitute burpees for the kettlebell swings.
  • DAY 6: REST DAY – Today is your day to relax, stretch, hydrate and nourish yourself!
  • DAY 7: 10 Minute Full Body HIIT – Today’s workout takes only TEN minutes, but is definitely not for weenies… It will make you sweat!! Push hard for each interval, and go for maximum reps. If you are struggling with the elevated reptiles, leave out the push up and just bring your knees to your elbows, alternating right to left. Smile, you’re having fun! 🙂 🙂 🙂

Easy Chicken Fajitas

fajitas

These yummy fajitas are so easy to make, and so delicious – you will be amazed! This recipe utilizes pre-cooked chicken breasts for an incredibly fast preparation.

Serve them over a warm whole wheat or QUINOA tortilla, with a dollop of Greek yogurt, avocado, hot sauce or cabbage, and enjoy!

Crystal

You will need:

  • 1 Large chicken breast, cooked, sliced into bite sized pieces
  • 3 cups sliced white onion and bell pepper mixture
  • 2 tablespoons Ms. Dash fiesta lime spice
  • Greek yogurt (for topping)
  • Hot sauce (optional)
  • Whole wheat or QUINOA wraps

cinco 003cinco 005Add sliced cooked chicken, bell peppers, onion, Ms. Dash, and 1/2 inch water to a large skillet. Cook all ingredients on medium/high heat until nearly all the moisture has evaporated. Add salt and pepper to taste.

Serve mixture over a warm wrap with a dollop of Greek yogurt and your favorite hot sauce. I like fresh jalapeno and cabbage on mine as well! Enjoy. Makes enough to enjoy for 2 sittings.

If I don’t have time to prepare my own quinoa tortillas, I like to buy these low carb, high fiber whole wheat wraps:

cinco 009

Per serving:

calories
278
Total Fat
4.3g
Sat. Fat
1.2g
Cholest.
54.8mg
Sodium
212.9mg
Carb.
30.6g
Fiber
5.8g
Sugars
12.3g
Protein
28.7g

Week 1 Food Prep Instructions

week1FOODprep

I decided to share my menu for each week to inspire some of you who are looking to try some new meals, and also to help those less-kitchen-savy folks to learn how to prepare simple, healthy meals for you and your family at home. Feel free to substitute any ingredients you want if you don’t like something, or are a vegetarian, gluten or dairy free etc.. I know everybody is different and will like different things, so have fun and get creative!

This weeks food prep will happen in 2 stages:

FOOD PREP PART 1:

Today, we will be preparing everything we need for the next 2-3 days in less than one hour! Yes, it can be done.

On the menu for the next 2 days: Fajitas, egg and mushroom scramble with avocado, chicken salad lettuce wraps, cottage cheese and fruit, kind bars (or raw nuts) salad with chicken breasts, Fish & sweet potatoes.

You will need:

  • Chicken breasts (3) – Place the others in the freezer, we will get them out in a couple days.
  • Spring mix
  • Bell Peppers
  • Onion (1)
  • Cucumber (1/2)
  • Cabbage (If you bought any)
  • Carrots
  • Mushrooms
  • Berries and fruit
  • Sesame seeds or pumpkin seeds
  • Kind bars or almonds
  • Sweet potato (1)
  • Cottage cheese, yogurt, or other protein source of your choice
  • Lemons (2)
  • Tupperware/Ziplock bags

FOOD PREP 002To begin, preheat your oven to 375 degrees, and place chicken breasts in a pyrex dish along with 1/2 inch of water, and 1 tablespoon coconut, olive or avocado oil. Once oven is pre-heated, place chicken on top rack, along with your sweet potato. Make sure to place foil or a cookie sheet underneath the potato to stop the syrups from seeping onto the bottom of your oven. Bake both for 30-35 minutes, depending on size of chicken breasts.

FOOD PREP 005While the chicken is cooking, cut your lemons into large wedges, so you can have fresh and easy lemon water in the morning for the next few days. Store in small container.

                                                                                                 FOOD PREP 008

Now grab your onions, bell peppers, and mushrooms. Slice mushrooms and store in a small container (or you can buy the pre-sliced ones!) You’ll be using these to add to your egg scramble in the morning. Slice bell peppers and onion, and store together in a large container to use for fajitas later on.

FOOD PREP 019Next up, we have salads to prepare. Grab 2 medium tupperwares, and fill each one with a generous helping of spring mix. Grab carrots, cabbage, avocado and cucumber. Slice each topping evenly over both salads, and top with a sprinkle of sunflower seeds or pumpkin seeds.

FOOD PREP 011While you still have the carrots out, portion out a few small baggies to have for snacks!

FOOD PREP 013By now, it should be getting close to time to pull out your chicken! Pull the chicken out of the oven, and allow to sit in its juices for 15 minutes. Leave the sweet potato in the oven, and turn the heat up to 400 degrees. Close the door and set your timer for 25-30 minutes, depending on the size of your potato.

FOOD PREP 016

FOOD PREP 017

While your potato is finishing cooking, it’s time to prepare a couple containers with some cottage cheese and fruit. Portion out 2-3 small containers.

FOOD PREP 020You should have some minutes left on the timer, so this next step is totally optional! I really love the Bolthouse farms yogurt dressing, but it is always nice to make a quick clean and simple dressing for your newly made salads. I made a dijon vinaigrette in just a couple minutes. You will need:

  • 1 tablespoon olive oil
  • 1tablespoon dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon agave
  • Salt and pepper

FOOD PREP 024Combine all ingredients in a bowl and whisk thoroughly. Partition out 2 servings in small containers to accompany your salads.

FOOD PREP 025While you still have a few minutes left for your potatoes, let’s take care of that chicken. Cut one large chicken breast in half, or use 2 small ones for the salad toppings. Chop into small pieces and place into plastic bags. Store the remaining whole chicken breasts in in plastic baggies with a little of the juice from the pyrex. You’ll be using these for fajitas!

Now it’s time to take your potato out of the oven. It should be slightly soft to touch so you know it’s cooked all the way through. Slice potato into approximately 6 pieces, and sprinkle the slices with ground cinnamon. Store in 2 airtight containers.

FOOD PREP 022Congratulations! You have just successfully prepared yourself meals and snacks for the next few days! Feel free to mix and match as needed.

Week 1 Menu and Grocery List

Week1MENU

This week’s menu includes tacos, soup, breakfast burritos, chocolate bananas, oatmeal, chicken salad, and home made pesto! We will be preparing a few dishes ahead of time, and I will show you how to use your ingredients in several different ways to keep your nutrition interesting and flavorful.

For this week’s menu, you will need to stock up on a few things at the grocery store first. Some of these things will repeat next week, and you may have leftovers that you can use in next week’s menu as well!

PROTEINS:

  • Chicken breasts (6)
  • Extra lean ground turkey (1lb)
  • Eggs (12)
  • Fish filet of your choice (1)
  • Egg whites (2 large cartons)
  • 0% Greek Yogurt and/or 2% Cottage Cheese (optional)
  • Protein powder of your choice (optional)

FATS:

  • Almonds (raw)
  • Avocado (3)
  • Kind bars (optional)
  • Almond butter (no added oils or sugars)
  • Almond milk (unsweetened)
  • Pine nuts, sunflower or pumpkin seeds (for sprinkling)

CARBS:

  • Quinoa
  • Black beans (1 can, low sodium)
  • Sweet potatoes (2 large)
  • Rolled oats (old fashioned)
  • Whole wheat tortillas (high fiber, low carb)
  • 1 bar dark chocolate (80% or higher)

FRUIT:

  • Berries
  • Bananas (3)
  • Red Grapes or (1) Apple
  • Lemons (6)
  • Misc. fruit of your choice

VEGGIES:

  • Butter lettuce (or large leaf lettuce for wraps)
  • 1 bunch kale (any)
  • 1 bag spinach
  • 1 bag spring mix
  • Baby carrots & celery
  • Mushrooms (white)
  • Bell peppers (3)
  • Broccoli (3 large heads)
  • Onions (2 large white)
  • Artichokes (2)
  • Cucumber (1)
  • Basil and Cilantro (1 bunch each)
  • Garlic (large head)
  • Cabbage (optional)

SPICES:

  • Sea salt
  • Black pepper
  • Ms. Dash fiesta lime flavor
  • Cumin
  • Coconut, olive, grapeseed or avocado oil
  • Dijon mustard
  • Red wine, balsamic, or apple cider vinegar (optional)
  • Agave sweetener (optional)

WEEKLY MENU BREAKDOWN:

WEDNESDAY, MAY 6: (FOOD PREP DAY)

  • Breakfast: Lemon water, Egg scramble with 2 eggs, 1 cup egg whites, mushrooms and avocado. Fruit salad (berries etc.)
  • Snack: Cottage cheese (1 cup), berries, kind bar or small handful of raw almonds
  • Lunch: Salad with grilled chicken (4oz)
  • Snack: Spinach smoothie (almond milk, ice, spinach, protein powder or fruit) & 1/2 sweet potato
  • Dinner: Chicken fajitas made with pre-cooked chicken (4oz), bell peppers and onions (freebies), whole wheat tortillas, & greek yogurt.

THURSDAY, MAY 7:

  • Breakfast: Lemon water. Breakfast burrito (or tacos) made with egg scramble: 1 egg, 1 cup egg whites, mushrooms, peppers and onions, greek yogurt, and whole wheat wrap.
  • Snack: Baby carrots. Kind bar (or handful of raw almonds)
  • Lunch: Green salad with chicken breast (4oz)
  • Snack: Cottage cheese (1 cup) & berries
  • Dinner: Pan seared fish filet of your choice, steamed broccoli & 1/2 sweet potato.

FRIDAY, MAY 8: (FOOD PREP DAY)

  • Breakfast: Lemon water. Fruit salad. 2 poached eggs
  • Snack: Scrambled egg whites, almond butter, whole wheat wrap.
  • Lunch: Chicken salad lettuce wraps
  • Snack: Pesto quinoa salad. Frozen chocolate bananas.
  • Dinner: Broccoli soup. Grilled artichokes.

SATURDAY, MAY 9:

  • Breakfast: Lemon water. Oats w/ berries, seeds & almond milk. (protein powder & agave sweetener – optional)
  • Snack: Kind bar. Pesto quinoa salad.
  • Lunch: Spinach smoothie. (Fruit, spinach, almond milk, ice – protein powder optional)
  • Snack: Chicken salad lettuce wraps. Sweet potato.
  • Dinner: Broccoli soup. Green salad w/black beans & cilantro.

SUNDAY, MAY 10:

  • Breakfast: Lemon water. Oats w/berries, seeds & almond milk. (protein powder & agave sweetener -optional)
  • Snack: Scrambled eggs (1 egg, 1 cup egg whites.) Kind bar.
  • Lunch: Broccoli soup. Pesto quinoa salad.
  • Snack: Baby carrots. Cottage cheese & fruit.
  • Dinner: Ground turkey (extra lean, 1/2 lb) with kale sautee & grilled artichokes. Frozen chocolate bananas.

MONDAY, MAY 11:

  • Breakfast: Lemon water. Egg scramble (2 eggs, 1 cup egg whites, mushrooms, cilantro, avocado) on whole wheat wrap w/greek yogurt.
  • Snack: Cottage cheese & fruit. Kind bar.
  • Lunch: Green salad w/ cilantro & black beans. Spinach Smoothie.
  • Snack: Baby carrots. Chicken Salad Lettuce Wraps.
  • Dinner: Ground turkey (extra lean, 1/2 lb) with kale sautee & sweet potato.

TUESDAY, MAY 12:

  • Breakfast: Lemon water. Oats w/ berries, seeds & almond milk. (protein powder & agave sweetener – optional)
  • Snack: Egg scramble (1 egg, 1 cup egg whites.) Almond butter & whole wheat wrap.
  • Lunch: Broccoli soup. Fruit salad.
  • Snack: Baby carrots. Spinach smoothie.
  • Dinner: Chicken taco salad w/ chicken breast (4oz,) black beans, avocado, greek yogurt, cilantro. Frozen chocolate bananas.

Black Book Challenge: Week 1 Workout Schedule

WEEK1workouts

Welcome to my second Black Book Challenge! Today we will be embarking together on this 60 day Body Transformation Series. I want to say first and foremost how proud and excited I am that you have decided to take this opportunity to better your health and fitness with me, while getting a KILLER physique in the process. I will be here with you every step of the way, doing each workout with you, and offering support and guidance throughout the challenge.

Our schedule for workouts this week is designed to ease us into the feeling of working different muscle groups, and kick start our metabolism with a couple cardio days as well. I have included a day for lower body, abs, and full body, with 2 cardio days and 2 rest days.

  • DAY 1: Back Side Boot Camp – Remember, weights are optional. You will need a stability ball for this workout. If you don’t have one, use a bench, couch or coffee table, and replace these exercises with regular or one legged glute bridges.
  • DAY 2: Ab Meltdown – You do not need any equipment for this workout. Remember to push as hard as you can for each interval, and make the most of this short workout. If you are having trouble with any of the exercises, just try to hold a plank for the entire duration of the interval!
  • DAY 3: Cardio Day – Today’s only task is to complete 30 minutes of cardio – your choice! I want to see you out there getting your heart rate up, and keeping it up. Go for a vigorous bike ride, a run, a strenuous uphill hike, do some jump rope intervals, swimming, etc. but get it done!
  • DAY 4: REST DAY! – The only thing on your agenda today is to recover. Drink lots of water, refuel with wholesome nutrition, and either do some foam rolling, or a short stretch routine.
  • DAY 5: Endless Summer Sweat – This workout is a full body circuit, to be completed as a time challenge! Move as quickly as you can between exercises, and record your time for future reference. 😉 😉 Also, if you are having trouble with the reptile push ups, just hold a high plank, and try to bring your knees to your elbows – leaving the push ups out completely. Weights are optional for this workout, but you know your ability level, and if it is too easy for you without them, get something heavy in there for the extra challenge!
  • DAY 6: Easy Cardio Day – Today’s task is to complete 30-60 minutes of cardio of your choice. Go for a long walk, short easy jog, walk up a long hill, go for a hike or easy long bike ride, do some yard work, etc.
  • DAY 7: REST DAY! – Today, I want everyone to re-fuel, re-hydrate, and mentally prepare for next week’s workouts. Reflect on how your body feels, how your mental health is improving, and how you feel overall about your decision to get healthy. Cheers, and congratulations on your first week!!!

Black Book #2: 60 Day Body Transformation Series

blackbook2

I have always kept a journal of every workout I do. I have filled up 2 Black Notebooks with a variety of different routines, including high intensity interval style workouts, yoga inspired workouts, and weight lifting routines.

This month, I want to share my workouts with you in a unique format, combining exercise and nutrition for a comprehensive program designed to completely lean and shape your body in 60 days.

Starting May 6th, I will be posting weekly workout schedules that will include 4-5 workouts each week. These workouts will be mixed up to include HIIT, Body Sculpting, Cardio, and Recovery routines. Additionaly, every week I will include a shopping list with recipes, and easy to follow food prep instructions that will set you up to support your workout with clean flavorful nutrition.

If you want to take your training to the next level, I think you will really enjoy this program. Everything will be laid out for you, removing all the guess work. Commit to this program for only 60 days, and watch your body and mental health transform right before your eyes!

I will be with you every step of the way, so, WHO’S WITH ME?!

Cheers,

Crystal

10 Minute Full Body HIIT

Pike Leg Lift

Today’s workout is a short, intense approach to burning fat, sculpting lean muscle, and improving stamina. I have included 10 dynamic exercises that will target several muscle groups at the same time, giving you a killer full body workout in only TEN minutes! There is always time to get a great workout – so no excuses, let’s do this!

Push hard for each interval, and go for the maximum number of reps. There will be 10 seconds of rest between exercises, so make sure to set out any dumbells you may want to use before hand, and keep some water handy! Have fun with it, and repeat this circuit as necessary.

Cheers,

Crystal

10 MINUTE FULL BODY HIIT

  • Knee Slap Burpee
  • Lunge Chop
  • Pike Leg Lift Knee Cross (R)
  • Pike Leg Lift Knee Cross (L)
  • Chest Press Leg Lifts
  • Squat Jack and Row
  • Elevated Reptile Push Up
  • Goblet Squat
  • Leg Circles
  • Double Time Push Ups