Leg Day grrr

For the past couple weeks I have been saying to myself "if I just had a trainer than they could push me to the next level and really kick my ass in gear".  Today...I decided to kick my own ass.

To kick said ass, I have implemented more lifting instead of just cardio and the occasional set of squats (I started yesterday so I will let you know how it goes).  After a great arm day yesterday, today it was leg day and I definitely felt like I was in beast mode.  So here it is guys my...

Kick Your Own Ass workout

Warm-Up for 5-10 minutes on any cardio machine: I chose the stair stepper for some glute work

 

Lifting superset #1: 10 squats with weights/10 lunges

Repeat 3 times

Lifting superset #2: 10 deadlifts/10 barbell glute bridges

 

Now here is where it really gets intense!  Do each exercise for 30 seconds, then rest for 30 seconds, complete all circuts like this without stopping.  Do each circuit 3 times before moving on to the next.

 

Circuit #1: Box jumps (I'm super uncoordinated so I use a short box and go for as many reps as I can)-squat jumps- abs (your choice)

Circuit #2: burpees-donkey kicks-abs (your choice)

Circuit #3: sprints-squats-abs (your choice)

 

Seriously...no stopping!  Challenge yourself each circuit to complete more reps than the one before!

 

 

Much love, K



On Wednesdays We Wear Pink!

A Mean Girls reference?  No, even more fabulous!  A sisterhood of women coming together to support each other by a show of symbolism...wearing pink.  With that I give you my first Pink Wednesday with Train Dirty Fitness, although I think this is a moment we should all participate in despite our alliances (yes guys even you because REAL men wear pink)!

 

 



I recently just finished a book called "Big Girl Panties" by Stephanie Evanovich.  It was an amazing book that I highly recommend for two reason.  #1: This book talks about shedding what is holding us back in life (weight, past loves, etc) and embracing what we KNOW we truly deserve.  #2: It's like porn for fitness people...seriously!  Check out this book!

And lastly, the token recipe for the week...Clean Red Beans and Rice!  Yum!

1. Heat drizzle of olive oil and garlic (as much as you like), add organic chicken sausage and saute.
2. Add 2 cans of drained and rinsed red beans, 1 can of organic chicken broth, and seasonings (I like cayenne pepper, paprika, chili powder, and black pepper).  Cook for 30 minutes on medium heat.
3. Meanwhile, cook brown rice according to package directions. 
4. Spoon (or ladle, or glob) the red beans and sausage over the brown rice and ENJOY!

Now that I have made myself hungry again I am going to sign off and go get lost in my next literary adventure! ;)

Much love, K

Simply Saturday

Have you ever had one of those days that you just felt great about everything, not because you had some fun experience or event but because you had the motivation to complete everything you set out for yourself to do and with a smile on your face?  Today was one of those days.   I was able to get groceries, watch my Huskers win, prep cook for the week, do 4 loads of laundry, clean my apartment, run errands, go to the library, workout for an hour and a half, work on homework, and still have managed to spend a good chunk of time tonight relaxing on the couch!  Today was not a special day, but it was definitely an amazing WIN.

Speaking of my Huskers, they kicked booty...Go 'Skers!

The workout today was tough but again, that motivation pushed me to make it intense.  I am still battling my toe injury from two weeks ago and I definitely felt it, but pushed through the pain.  I ended up doing 45 minutes on the treadmill of tempo intervals and then sprints, and then finished with strength (yay for day 5 of my squat and push-up challenge).  My new favorite phrase right now is "suck it up princess", which I think fits today pretty well!

Afterwards, I got to repair with my yummy go-to protein shake and I thought I would share my recipe...

1 banana
1 spoonful of peanut butter
1 scoop protein power (I like Arbonne because it's vegan which absorbs into the body better and it gives me a lot of energy which is always in short supply after a workout)
3 ice cubes
fill the gaps with Almond milk (or pour to your desired line, I have a bella individual blender so I just go to the top)
Blend and top with far free whipped cream (optional of course, but makes it more fun)

Finally, I love to make comfort foods into slimmed down recipes I can enjoy with the guilt.  Today's creation was sausage tortellini, but it was really easy to substitude some of the more fattening ingredients with yummy and light ones!

Ingredients
20 oz. bag of tortellini
2 cans diced tomatoes
1lb. of lean ground turkey
32oz. free range chicken broth
8oz. fat free cream cheese

Brown the turkey burger, then put in crockpot with tortellini (still frozen), top with the liquids, and add cream cheese in chunks.  Combine all ingredients and cook on high for 4 1/2 hours.  Stir after 2 hours.  For the last 30 minutes, leave the lid off so it thickens.  Voila!  Super easy!

Warning: This recipe makes a ton of food!  It would be great for families, or you can do what I did and freeze half of it for another week!


See, nothing too sensational, but damn did I do work today.  Sometimes all it takes is a good mood in the morning to power you through whatever it is you want to accomplish that day!  I am not a fan of self-promotion but if you enjoy this blog at all, recipes, etc.  PLEASE follow the blog! :)

Much love, Kami

Train Dirty Fitness

I was recently blessed with the opportunity to be a Train Dirty Fitness Ambassador and help support and encourage others on their health and fitness journeys!  Thank you Crystal!

 

Check out Train Dirty Fitness at:https://www.facebook.com/#!/TrainDirtyFitness

This is an amazing group of women, led by Crystal who is an inspiration!  Check it out and feel free to ask me questions!

 

Along with this is the beginning of people asking me advice for fitness and let me tell you it is a great feeling and has made me even more accountable for my own progress!  If there is any questions I can answer for you, ideas I can give, etc. please let me know!  This journey is all about self-discovery and sometimes the best way to do that is to support others.

 

I have accomplished many amazing feats this summer fitness wise and am more motivated than ever to continue to improve myself and help motivate others (hey it's what I do for a living too so it's kind of my thing).  Next up on my goal docket: feel completely confident and comfortable wearing a corset on stage in the play I am in right now.  Confidence is all about happiness and happiness is all about working hard, striving for your goals, and embracing the little things.

 

On a final note...I finally worked up the courage to wear my UnderArmour booty shorts.  I am in LOVE and know I worked my butt off for it (literally...that's why this month is a squat challenge month!)

 

Much love, Kamille/Kami/K