WOD

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

Sneak Peak of The Fit Chick Bible

Alrighty so it begins! I figured out what my eBook is called.."The Fit Chick Bible" In my eBook  i will be sharing my workouts and meal plan:) I will be making a 12 week program that you can follow to help achieve your fitness goals!

Writing an EBook..

Hey everyone!

So I wanted to announce that I will be writing an eBook :) It will be about Fitness and Nutrition. I Have had a lot of people asking me if I already have on. I have thought about it for a while and I have finally decided to start. It's a long process and will take time to put it all together especially because I want it to be perfect!!  I will keep you updated on the release date which will most likely be in a couple months :)

I'm off to train clients!
F.S.F Blogger xo

Crossfit WOD

What's one of my favorite motivational quotes?

"The only bad workout is the workout that never happened"

 

 





Todays workout is going to be tough one! So here is the breakdown:

• 1 minute high knee skipping
• 20 dumbbell swings
• 20 box jumps
• 20 push ups
• 50 crunches
• 1 minute skipping
• 30 jump squats
• 20 clean and press
• 25 triceps dips
• 20 burpees with tuck jump

Repeat this circuit 2-3 times with 1-3 minute rest between each circuit, but no rest during the circuit.

Casual Spring Outfits..

Spring is just around the corner!! I love spring fashion. Here are some looks for casual wear :)

My Birthday. .

Today is my 23rd birthday. I Can't believe I'm 23 :) My co-workers made this poster for me, they are so sweet and thoughtful! Tonight im going to Hero Burger for a treat meal (probably still going to chose a healthy option) anywho have a great day everyone!

Black, White and Beige

Cake Batter Protein Bars

Found this recipe! it's a must try!!

INGREDIENTS:

• 1 cup rice crispies (made with brown rice)
• 1/4 cup oat flour (make your own by grinding rolled oats in the food processor until they turn into a fine powder)
• 1/4 cup of cake batter protein powder (or vanilla)
• 1 tsp pure vanilla extract
• 1/4 tsp salt
• 3 tbsp. cashew butter (or any nut butter)
• 4 tbsp agave (or honey)
• a handful of sprinkles

Combine all dry ingredients and stir well. In a separate bowl, combine wet and stir to form a thin paste. If your cashew butter is cold, warm it a little for easier mixing. Pour dry into wet and stir until completely mixed. Line a baking dish or tupperware container with a large piece of wax paper and pour the batter into the dish. Fold the extra paper over the mixture and squish down as hard as you possibly can! Use a heavy object to really press it down. (The mixture will fill a 7×5, or about 2/3 of an 8×8.) Stick in the fridge or freezer to harden before cutting into bars. Store in the fridge or freezer. Makes 6 bars.

Ref;http://chocolatecoveredkatie.com/2012/06/26/cake-batter-energy-bars/

Tank top workout..

Yesterday's workout consisted of cardio and upper body. Here is the breakdown :)

Warm up- 1 minute handstand, 30 squat jumps, 20 push ups, 20 box jumps.

Biceps- bicep curls 4 sets of 20 reps (I used 20lbs dumbbells)

Triceps- triceps dips with leg raise 4 sets of 10 reps, triceps extensions 4 sets 20 reps

(I used 40lbs barbell)

Shoulders- upright rows 4 sets of 20 reps (I used 10lbs barbell), Arnold press 3 sets 12 reps

(I used 15lbs dumbbells)

Chest- chest press 4 sets or 20 reps (I used 60lbs barbell)

Back- bent over rows 4 sets 15-20 reps ( I used 60lbs barbell)