Hey Everyone!
So recently I have received a lot of messages on Facebook and Instagram (@beYOUtifulstephanie) asking me about my workouts and diet so here are my answers to your questions :)
Q.
How many days a week do you workout ?
A. I usually workout 5 days a week. I'm not as intense as I use to be... I use to go to the gym everyday, sometimes twice a day because I would get anxiety if I took one day off. There has to be balance in life and I've finally learnt that.
Q.
What is a typical workout for you?
A. I get bored easily so I switch up my workouts all the time. I always start off my workout with 30 minutes of interval cardio (the StairMaster is my favourite its an amazing non-surgical but lift!). Below is an outline of my workout plan :)
Monday – Cardio and Legs
Cardio- 30 minutes on StairMaster
Legs- I pick 5 leg exercises that target different areas for example:
o Hamstrings- one leg dead lifts (left/Right)
o Quads- Leg extensions
o Inner thighs- wide stance squats
o Multi muscles- regular squats and lunges (Left/Right)
Weight choice- I pick a weight where I am able to complete at least 15-20 reps but still feel the burn when I am done! By the end of the workout your legs should feel like they are going to fall off if not put on some more weight on!!
Tuesday and Saturday- Cardio and Circuit Training
Cardio- 30 minutes on any machine of your choice (mine is stairmaster…of course!)
Circuit Training- On Tuesdays and Thursdays I do a HIIT routine…what is that? HIIT stands for High Intensity Interval Training, how it works is you pick at least 4 or more exercises and do each exercise for about 1 minute with a maximum of 10 seconds rest between each exercise. You repeat this routine 3 or more times. Here is an example:
o 1 minute high knee run
o 1 minute push ups
o 1 minute military plank
o 1 minute jump squats
o 1 minute triceps dips
o 1 minute superman hold or back extensions
o 1 minute skipping
Wednesday- Cardio and Upper Body
Cardio- 30 minutes of any machine of your choice
Upper Body- I pick about 7 upper body exercises. Here is an example:
Biceps- hammer curls
Triceps- dips (3 sets of 12)
Shoulders- overhead press and lateral raises
Back- Lat pull downs
Multi muscles- chin ups and pull ups (these are different and target different muscles)
Weight Choice- Same rule as leg day as much weight to be able to do 12-15 reps and still feel the burn when you are done
Friday- Cardio and Abs
Cardio- 30 minutes of any machine of your choice
Abs- I do an abs circuit which consist of about 5 different abs exercises and I do each exercise for 1 minute. I repeat this 2-3 times. Here is an example:
o Hanging leg lifts
o Bicycle crunch
o Military plank
o v-sit up with stability ball pass
o Russian abs twist
Thursdays and Sundays- Rest Day! Although I am still really active playing with my nephew, outdoor activites or going SHOPPING!!!
Q. How do you manage to eat so healthy?
A. I try to avoid eating anything in a package and with as little ingredients as possible, think raw foods. I heard this saying one time "if it doesn't come from a living mother don't eat it". I also try not to buy things i know i shouldn't be eating that will tempt me to eat..its easier to run to your kitchen and grab something bad than having to run out to the grocery store. I also try to prep ahead for example, Sunday is my shopping and cooking day...I don't have time during the week to shop and cook so I make what I can on Sunday. I started researching and eating healthy at an early age so know it just comes naturally. One big diet staple for me are smoothies because they are healthy, easy and quick to make. Another are salads, its so easy to mix up a salad all you do is chop up veggies or fruit throw some nuts, add balsamic vinegar, mix and your good to go! Eating Healthy takes some getting use to but once you have the hang of it then its not so bad!
Q. Do you ever have "Cheat Meals"?
A. I do allow myself to have cheat meals but I don't plan it, when I have a craving I'll eat what I'm craving. Now what I consider a cheat meal may not be the same for others. I don't have cravings that often because I'm so use to eating healthy. Now there is one thing I do crave and that's chocolate and peanut butter. Ill take 1/2 tbsp of nutella and 1/2tbsp of peanut butter and eat it just like that..mmmmm so yummy!
Q.
What are some staple foods?
A. Oh man where do I start?! There are so many but if I had to choose here are my top staple foods/drinks:
- peanut butter
- bananas
- apples
- avocado
- tomatoes
- cucumber
- chicken breast
- salmon
- nuts
- protein powder
- spinach
- all berries
- carrots
- yogurt
- Quest bars
- water
- Dark chocolate (50 calories worth a day!)
- ground Cinnamon
- garlic powder
- balsamic vinegar
Q.
What is a typical breakfast, lunch, dinner and snack for you?
A. I got a couple emails asking this question so here it is:
- Breakfast- Yogurt with 1 cup of berries, handful of walnuts, 1/2 tbsp ground flax seed, 1/2 scoop of protein powder, dash of cinnamon and 1 scoop of All Bran Buds (I use my Protein scoop).
- Lunch- A salad with a cup of mixed raw veggies, spring mix lettuce, 1/4 avocado, some canned beats, 4oz of grilled chicken breast, dash of garlic powder, couple drizzles of balsamic vinegar.
- Dinner- Another salad! It's so easy to make especially at night when i don't feel like cooking lol...Sometimes i have a smoothie for dinner because it is right after a workout so I my body need quick fuel. Blend 1/2 a banana, 1 cup of almond milk, 1 tbsp of peanut butter, 1 cup of spinach, dash of cinnamon and 1 scoop of protein powder.
- Snacks- Some of my favourite snacks are 1 chocolate caramel rice cake with peanut butter, apple and hard boiled egg, a pear and handful of nuts, a protein shake made with almond milk/water, or veggies with hummus.
My meals are usually the same everyday. I don't usually get bored of the same meals because they taste so good to me, but if you are someone who can't eat the same thing everyday there are many healthy meals you can make!
Q. What keeps you motivated?
A. I know its hard to stay motivated but it's important to find something that does motivate you. For me eating healthy and exercising makes me feel good about myself and that feeling motivates me. Also I want to be an example for others and in the future for my kids as well (when i have them). sometimes the littlest things can motivate you like new gym clothes/gadgets, or picture of someone that inspires you.
Thanks so much for the questions! Keep them Coming!!!
Stephanie xo
