WOD (Bum Day)

Smith machine squat: 4 sets of 10 reps

Lying Leg curl: 4 sets of 10 reps

Pistol squat: 3 sets of 10 reps per leg

Stiff-legged barbell deadlift: 3 sets of 10 reps

Plie dumbbell squat: 3 sets of 10 reps

Calf raise: 3 sets of 20 reps

Resistance band glute kickback: 3 sets of 15 reps

Box jump: 3 sets of 10 reps

Dumbbell single-leg deadlift: 3 sets of 10 reps

Glute kick-up on hamstring curl machine: 3 sets of 10 reps

Black and Red

WOD

Hey!

Just though I'd share my workout today. You can do this at home because there is no equipment required.

Here is the breakdown:
1 minute high knee run
1 minute military plank
1 minute jump squat
1 minute jumping jacks
1 minute push ups
1 minute burpees.

Repeat this 3x with 2 minute rest in between.

Have a great workout!
F.S.F Blogger xo

Pre and Post Workout.

I was looking through Pinterest (like many of us do) and i came across this picture. I thought it was pretty easy to understand for those who want to know what to eat before vs. after a workout.

Complex Carb + Healthy Fat = Pre Workout.
Complex Carb + Protein = Post Workout

Purple and Plum

Good Morning!

Okay ladies so they recently brought a accessory store to Canada, It's called Charming Charlie. I absolutely love it! Not only because there jewelry is super fashionable but also because the pricing is reasonable! I'm pretty sure I spent about an hour in there yesterday lol. Here is there website: http://www.charmingcharlie.com/

Have a wonderful day!

F.S.F Blogger

Todays Workout

**Sorry about the blue dots I dropped my phone :(

 

 

Cardio- 30 minutes of interval training on any cardio machine.

Back:

Wide grip pull up- 4 sets, 8-10 reps

Close grip pull down- 4 sets, 10-12 reps

Cable row- 4 sets, 12-15 reps

Biceps:

Barbell Curl- 3 sets, 10 reps

Alternate Hammer Curls- 3 sets, 8 reps each arm

 

Triceps:

Dips- 4 sets, 8-10 reps

Triceps Extensions- 3 sets, 10-12 reps

Triangle Push ups- 3 sets, 12-15 reps

Gone Nuts for Nut Butters

There are plenty of reasons to explore different nut butters. There are different nutritional benefits of that you can get from different nut butters. Almond butter packs three more grams of healthy monounsaturated fat (which is good for your heart) per serving than peanut butter. Walnuts have one of the highest amounts of omega-3 fatty-acid-rich foods, which is great for those who don't like or eat fish. But another reason is that all of these nut butters are super delicious! Just remember to keep a few of things in mind. First, nut butters are still considered a “butter” and are high in fat, so they should be consumed in moderation (1 tbsp.). Yes, it's good fat, but there is a limit on how much your body needs before it turns into not so good body fat. Second, look for nut butters with as few ingredients as possible. The ingredient list on your almond butter should only say "Almonds”. It should not have a list of ingredients that says; "Almonds, sugar, hydrogenated vegetable oils, salt, mono and diglycerides. There are a variety of nut butters, my favorite is probably good old peanut butter!

 

F.S.F Blogger xo

Smoothie me up!

Happy Monday!  Recently I've been addicted to smoothies! I love them because they are quick and easy to make and they are super yummy! When making a smoothie I make sure I have a good balance of complex carbs, (fruit, oats, or bran buds) healthy fat (nut butters, avocado) and protein (isolate powder, almond milk). I like having them for either breakfast or for a post workout!

Apple Picking

 

This is a little throwback posting to last weekend! Thanksgiving weekend I did some apple picking with my sister, brother in-law and nephew. We had a blast and I must have eaten like every type of apple! You’d be surprised how different the apples taste when they are organic…Super yummy!

Fall Has Arrived

Well fall has finally arrived... I’m not a huge fan of the cold but I do love fall fashion! Here are a few fall looks for you all!

Happy Friday!

F.S.F Blogger xo

No Carb Pancakes

 

Ingredients:

 

2-3 egg whites

 

1 scoop of protein powder (your choice)

 

1 ½-2 tbsp water 1 tsp baking powder

 

**Top with 1 tbsp of your favorite nut butter

 

Directions: Mix all ingredients together in a Magic Bullet or by hand. Mixture should be thick. Spray pan with non-stick cooking spray (you must spray your pan or they will stick). Cook for 1-3 minutes, then flip and cook for another 1-2 minutes. Serve warm. I top mine with 1/2 cup of berries or half a banana, a tablespoon of peanut butter and Sugar Free Syrup.

 

 

 

ref;http://www.muscleandfitnesshers.com/recipes?page=2

National Bum Week

 

It must be National Bum week this week!! I don’t know why but this week I’ve been asked 6 times (and its only Wednesday) “I want a bum, what exercises do you do for your bum?” …. I’m sure it varies with each of us, but most women I talk to want to improve their glutes (a.k.a bum). I’m pretty lucky in the bum department, and I owe that to gymnastics!! It really helped shape my bum (so I kind of have a head start), along with good bum genes (thanks mom and dad!)…ahaha… Anyways there are tons of exercises that I do to target the glutes.  It’s important to remember when doing exercises that involve lunging or squatting make sure you are putting the weight in your heels and not on your toes (I actually lift my toes in my shoe which forces me to put the weight in my heels) and also making sure you are focusing on squeezing your glutes. Doing this really gets those glutes burning! J

Here are some of my favourite exercises:

Squats- 4 sets of 20 reps (I use 25+25 (plates) + 40 Barbell= 90lbs)

Walking lunges – 5 sets x20 reps

Single leg lunges (Put your back leg up on a bench) – 3 sets x 20 reps on each leg (I use 50-60lbs barbell)

Sumo Squats with 20lbs dumbbell-  3 x 30 reps

Cable kickbacks- 3 sets 15 reps on each leg.

 Box jumps- 3 sets 20 reps.

Step ups holding 20lbs dumbbells in each hand- 3 sets 15 reps each leg.

F.S.F Blogger xo

H&M Pink and Grey

The whole entire outfit is from H&M :)

 

I didn't buy everything at once but it just so happened everything came to together and before I knew it everything I was wearing was from H&M