Goals

Are you a goal setter?  I have never really been one to make goals.  Sure, I have had goals for completing runs but that is about it.  I have been thinking lately and I feel like I need to make a fitness goal.  I always say set small goals because they are more attainable.  But when I think of a fitness goal for myself all I come up with is gain muscle.  That is way too vague and will do me no good.

This week I have given my food more attention.  I am not on a diet.  I do not like the word diet.  I hate the diets that say you only can eat 1200 calories a day.  You need more than that to function people!  Especially if you are working out as well.  How to you expect your body to perform for 30 minutes of exercise if you are not feeding it enough calories for energy?  End rant.  I am doing more of a IIFYM approach.  I am not paying too much attention to my carbs and fat intake as I am my protein.  My goal for the week is to get as close to 1 gram of protein per pound of weight a day.  That is a lot of protein to hit!  I have made it two days so far.  The first day I hit 105 grams of protein before dinner.  Needless to say I was full all day.  I am hoping this will help me achieve my wonky goal of gaining muscle.  Maybe that will be my goal next week.  To come up with a better goal ha!

Make it a great day,

Jen

Advertisements

500 Series Week 2

Hello All!

How was week one?  Did you like the change up?  How did you feel after getting 500 reps in for the day?  Did you do extra credit on Saturday?  I want to add more cardio to my workouts so I did an hour of kickboxing Saturday morning.  Have I mentioned I love kickboxing?!  It is the best total body workout and always makes me feel unstoppable.  I hope you are able to take Sunday as a much needed rest day.  Your body needs a break to recover.  I know it’s hard when you get in the groove, but you need to take rest days.

Week 2:

Day 1:

Lower body

Day 2:

Abs

Upper body

Day 3:

Cardio Tabata

Day 4:

Legs

Day 5:

Full body

Happy lifting 🙂

Jen

 

500 Series-week 1

It is that time again for another challenge!  I am going to mix it up a little this time.  We are going to go for 5 days a week for three weeks.  We will be doing 5 moves for 5 rounds.  Plan your weights accordingly.  You don’t want to start too heavy as you will burn out by round three.

Week One:

Day 1:

Full body

Day 2:

Legs

Day 3:

Arms

Abs

Day 4:

Cardio Tabata

Day 5:

Upper body

I would love to hear your feedback on this challenge.

Good luck and happy lifting!

Jen

 

Lunchtime

This weekend I did some more meal prepping in the kitchen.  I made some hard boiled eggs for myself.  I also chopped some up for Paul to have egg salad sandwiches for lunch this week.

For my lunches I made chicken patties with brown rice.  They are pretty easy to make.  You can do a tuna version as well. I made a big batch so I could have 5 patties for the week.  You can make a smaller version if you like.  Feel free to add a veggie to this.  I bought a sweet potato to go along with this, but didn’t have time to make it.

lunch

Chicken patties:

2 eggs

1 tsp lemon juice

1/2 cup bread crumbs

1 big can of chicken

1 tsp Italian seasoning

1/4 cup chopped onion

Mix egg and lemon juice together.  Mix in bread crumbs to make paste.  Add chicken, Italian seasoning and onion, form into 5 patties.  Cook in skillet pan over medium heat for about 5 minutes per side.

I am trying to watch my sugar intake these days.  I came into work to this today.  I am going to have to hide these so I don’t eat them all today!  Out of site, out of mind.

candy

Make it a great day!

Jen

Meal Prep

Sundays are our days in the kitchen.  I do my best to meal prep every week.  It makes the week so much easier for lunches.  I don’t have to worry about getting anything ready or wondering what is for lunch at 5am.  I have a container all ready to go.  The weeks I don’t prep, I normally resort to peanut butter and jelly sandwiches.  Not healthy at all.

This week I have chicken with sweet potatoes, broccoli and cauliflower.  I have not tried many things with cauliflower, I hope I like it!  I put all the veggies with a little butter in tinfoil and cooked it in the oven.  For the chicken, I marinated it in teriyaki sauce and then baked in the oven.  I tried not to use too much marinate as some are loaded with sugar.

meal-prep

I also have a shake every morning after working out.  I went ahead and froze some bananas for the shake.  Now I don’t have to worry about them getting too ripe or running out during the week.

banana

Make it a great day!

Jen

2 Week Challenge part 2

Hi guys!

We have just completed week 1 of our challenge!  How are you feeling?  Did you like the workouts?  Time to take two days off for a rest day.  If you want you can do cardio for one of the days.  But remember, your body does need to rest at least one of these two days.  It is important for muscle growth and recovery.

I have been thinking a lot about body image lately. Society makes us think we have to look a certain way to be happy.  This is not true!!  Get this out of your head!  Don’t judge yourself on what others look like.  Love yourself and all will be right in the world.  If there is a certain area that you normally would think less about yourself, I want you to say something good about it instead and repeat that to yourself everyday this week.

We are going to keep it simple this time around.  We are going to do the same workouts, but we will rotate the days.  So, yes, that means more frog squats.  Remember you want the last couple reps to be hard, so adjust your weights accordingly.

Week two:

Day 8:

Legs

Day 9:

Upper body

Abs

Day 10:

Cardio Tabata

Day 11:

Legs

Day 12:

Arms

Abs

Day 13 (optional):

Cardio Tabata

I hope you all enjoy the second half of the challenge!  I would love to hear if you have any feedback or would like to see something else in the future.

Jen

 

Go Bo! Bake Sale

I decided to contribute to a bake sale in Wisconsin.  It has been going on since 2012.  It all started on behalf of a boy named Bo who had a rare form of Leukemia.  A cookie decorator from Wisconsin asked friends on facebook to donate in 2012 and it has been going strong ever since.  There are cookies being shipped from all 50 states and some other countries for the event.  It is truly amazing to see the cookie community pull together for this cause.  You can read more about the event here.

I made my cookies this weekend and put them in the freezer for a couple of days until I need to ship them.  The volunteers need time to sort and organize all the cookies before the sale.  I made two different kinds of cookies:

The first ones were inspired by Lilaloa

leaf

The second was a pinterest find

bag.jpg

It felt great to decorate cookies again.  It has been a while.  Decorating cookies takes the longest and I am not able to concentrate on them with Alex around.  I have had to wake up early on the weekend to get them done before he gets up for the day.  One day I will show him how to decorate 🙂

Jen