Quick Eats

Preparing your meals ahead of time has been proven to create the best bangin’ bods. If you need help, I’ve posted several meal plans under Whatcha’ Cookin and Meals on Monday annnnd Meals on Monday P2 so check those out. Whether you’re looking for full-out diet plans or just some meal time inspiration, you should be able to find what you’re looking for! Here are a few Quick Eats for you.

Grilled chicken- already cooked and comes in a bag. Spinach- comes in frozen bag. Half of a sweet potato. Like I said, QUICK EATS.

100calorie Greek yogurt (I always have these handy). Salad- grilled chicken, walnuts, avocado. Sprinkle a little cheese on top and you can even add some dried cranberries or blueberries.

Tilapia and sweet potato fries. I put cayenne pepper and lemon pepper, squeeze some fresh lemon on top and bake for 20-25 minutes.

1/2 cup of oatmeal with blueberries, 100calorie bread with 1tbsp of peanut butter and 1/2 banana slices on top. 1 egg and 2 egg whites. Mhhm.

The following pictures are a few examples of the staples in my diet. I ALWAYS have these available to munch on.

Hope that inspires you to try some healthy options. Besides preparing the fish and sweet potatoes, none of these require more than 10 minutes of your time. What’s your excuse for not trying it out!?

Stay fit,

Amy

Hey, Gym! It’s Me… Amy.

I’ve got to admit… the gym and I had a bit of a break-up. It was a decision that we mutually agreed upon. I needed some time to get my new work routine down and Mr.Gym just kept getting in my way. After a two month separation, I’m happy to let all inquiring minds know that it’s true, Amy+Mr.Gym are happily reunited and have made commitments to never part ways again. (CUE: WEDDING BELLS)

At first, I was relieved that I’d made a conscious decision to take a break. Butttt as the weeks went by I started to notice changes in my mood, sleeping habits and my overall self-confidence. I’ve never been more convinced just exactly how much exercise can improve your health AND your happiness. If you’ve taken a step back from the gym recently and/or are looking for a reason to start a routine, then let’s start together! It’s crazy how much can change in just a few short months without the ‘ole iron ball & chain…

I ALMOST missed my fellow grunting men in tiny tank tops who may or may not have a romantic relationship with their own image in the mirror.

After my 2 month gym hiatus, I knew that I had to get back into the gym quickly before I lost any muscle. Because what happens when you have a thin frame and no muscle tone? You become a skinny-fat. You know that thing that happens when you look good in clothes but then you take a look underneath those layers (no pun intended) and….. WHAM! That’s some flab.

To start my routine back up, I made a simple short-term goal. Because of my night schedule and the fact that I have a terrible time sleeping during the day, I decided my first goal would be to make it to the gym 3x a week. If you’ve been keeping up with my blog posts *or lack there-of* then refer back to last January’s Survival Tips to get you started. For those of you ready to GET YOUR TUSHIES IN SHAPE, lezzzzz do it.

Every workout should begin with a warm-up/cardio session. Try 20 minutes of stairs or a mile run before beginning. It doesn’t really matter what you do but if your heart isn’t pounding and you aren’t sweating or out of breath…. Kick it up a notch or 9.

Back and Chest
1. Compound set- 1 arm dumbbell row 25lb x12, narrow grip lat pulldown 60lb x12. Complete 4 sets.
**A compound set means that you do not rest between rows and pulldowns, after you complete both then you may rest for 30-45 seconds before starting second set.

2. Dumbbell pullovers- 3×25 using 20lbs
3. Compound set- Seated cable low rows 60lbs x 10, pushups x10. Complete 4 sets.

4. Bent over cable flies 3×20, 10-20lbs.
**The video shows the man standing straight up. Instead of standing up, bend over so torso is parallel with floor, squeeze chest muscles before releasing.

5. Incline dumbbell chest press- 2×15, 30lbs.

**The weights shown are just a reference point. Use a weight that you are comfortable with. You should be struggling to finish the last 2-3 reps of each set.

Fitfully yours,

Amy

I hate posting selfies buttt it’s a New Year and the perfect reason to document progress!

The Graveyard Shift

I know, I know…  I’ve been a major slacker. I recently started working nights and let me tell you, it’s been one swift kick to the ole sleep and eating cycles. Questions such as: “When do I sleep the day before a shift? How am I supposed to wake up at 4pm wanting breakfast?  Am I supposed to eat dinner at 5am?” have all been left up to me, myself and I to figure out. The past few weeks have been nothing but a learning curve… and a tough one at that! To make matters worse, working out has been the least of my worries. I realize I’ll get used to this major adjustment but for the time being, sleeping during the day feels like nothing more than a short nap, leaving little to no energy for the rest of my daily chores.  For those of you in similar situations, one routine that has assisted with this adjustment has been to crack down on my eating habits. Planning my meals ahead has been a key component to staying on track. I always make sure to over-pack my lunch box with healthy snacks. Here is an example of what my Mary Poppins lunch box has in it:

1 apple, grapes, Greek yogurt, Clif bar, pistachios, cherry tomatoes, mixed vegetables, tilapia

Like I have stressed before, if you take the time to plan out your meals then the chance of you slipping up is drastically reduced! It’s been a little while since I have posted a workout so here are a couple to finish your week out strong.

LEGS:

1. Leg extensions- 10 sets of 10. As a reference point, here are my weights. Adjust accordingly. (50lb, 60lb, 70lb, 80lb, 90lb, 80lb, 70lb, 60lb, 50lb, 90lb)
2. Barbell squat- 3 sets of 8. (70lb, 80lb, 85lb *added to bar)
3. Lying hamstring curls- 8 sets of 8. (70, 80, 90, 70, 70, 60, 60, 100lb)
4. Box jumps- 3 sets of 15

BACK & SHOULDERS

1. Lying scapula retraction- 100.
2. Lat pull downs- 3 sets of 10. (70, 80, 80lb)
3. 1 arm dumbbell row- 8 sets of 8. (30lbs)
4. Dumbbell shoulder press- (12 with 20lbs, 10 with 25lbs, 6 with 30lbs, 15 with 15lbs)
5. Bent over rear dumbbell laterals- 10 sets of 10. (12lbs)

Hard Work

Still don’t think losing 1lb is a big deal?

Stay healthy, my friends.

Whatcha Cookin’?

People often ask me how I stay thin. Well, most of the people asking are the ones who see me eating/drinking poorly on the weekends. I’ve mentioned before that in order to keep a healthy lifestyle, it is beneficial to take a “cheat day”. I’ve found that what works best for me is to eat very healthy during the week and then on the weekends, I let myself have what I want. This doesn’t mean I pig out but I do enjoy my bread, candy and alcoholic beverages like the next person. I began learning how to eat correctly with the help of my old trainer and from there, I took what I knew worked and stuck with it. I never consider myself as being on a diet, I truthfully love the foods that I eat! The hardest part about eating healthy is planning ahead. I usually buy groceries with the understanding that I will eat those planned meals throughout the week. It’s easier to do it this way because who wants to go out to eat after you’ve already spent $100+ on groceries?!

For those of you who are interested in changing up your eating habits, I’ve put together pictures and descriptions of my typical meals.

BREAKFAST

1. Mushroom & asparagus quiche: Preheat oven to 350, whisk together 3 whole eggs + 2 egg whites, mix in 1/2 cup chopped asparagus, 1/2 cup chopped mushrooms and a 1/4 cup low-fat swiss cheese. Coat 6 muffin cups with Pam and divide mixture evenly. Bake 20-25 minutes or until egg sets. Eat 3 mini Quiche with some orange slices or 1/2 grapefruit.

2. Egg sandwich: Scramble 1 whole egg + 2 egg whites.Add spinach and tomato to 100 calorie sandwich bread.

3. Omelet: 2 egg whites plus 1 whole egg. Mix in cherry tomatoes, spinach and mushrooms.

Running out of time? Try 1/4 cup oatmeal and 3 egg whites.

Mhhmm, salads

Lunch on-the-go!

1, 2, 3 Salads: Salads are quick and easy and can be made in a variety of ways. Out of habit, I always have red bell peppers, apples, and dried blueberries or cranberries to add in. For protein, I will often add tofu, tuna or grilled chicken.

1. 4 oz grilled chicken, 1/4 cup pearled couscous and 1/2 cup asparagus. (Yes, I love ketchup)

2. Zucchini, grape, onion and Portobello mushroom salad. Tofu and quinoa.

Tasty wraps

1. Tilapia taco wrap: tilapia, corn, black beans, spinach and jalapeno. Pair with a side of mixed veggies.

2. Meatless chicken wrap: Gardein, a vegan product, has many great meatless options. I love the beef tips and chicken options. Spread a thin layer of humus on a whole wheat wrap. Add spinach, pinch of cheese, shredded carrots and sliced avocado.

The power of sweet potatoes!

Sweet potatoes have an excellent source of B6, Vitamin C, Vitamin D, iron, fiber and magnesium. Which means they are good for your skin, heart and GI system!

1, 2, 3, 4: Pair your sweet potatoes with a protein such as chicken, Gardein meatless beef tips or tilapia. Then choose your vegetable or grain. Above you will see couscous, mixed vegetables, salad and asparagus.

Grillin’ machine

1. Spinach and feta stuffed chicken breast: Preheat oven to 350. 10oz package of frozen spinach, thawed and drained. Mix 1/2 cup feta cheese, 1/3 cup ricotta, salt and pepper to spinach. Pound chicken breast to 1/2 inch thick. Season chicken with salt and pepper. Add 1/4 cup of spinach mixture to each breast, roll up chicken and secure with toothpick. I added 1/4 cup of tomato sauce on top and baked for 25-30 minutes.

2, 3, 4. Grilled turkey patties: Jennie-o has great frozen turkey burgers AND you can find them practically everywhere! I like to make turkey burgers or just eat the turkey patty plain.

5. Black bean burgers: black beans, chopped tomatoes, parmesan cheese, corn and carrots.

Snacks

1. 4 oz tuna, sliced strawberries and grapes with mixed veggies.

2. Fresh broccoli, bell peppers and grapes.

3. Protein muffins: *see previous post for the recipe*

Typical break room food at work

I had to put this in solely because this is typical break room food. This is the problem with America and the rising obesity rate. As a nurse, I’ve seen so many health problems that have occurred and/or are being exacerbated by the patient’s diet. The key to a healthy life is a healthy diet!

NOW GET-TA COOKIN’!

Snack Time

MMMhhHHmmm, food. I don’t know about you guys but I think my belly is a bottomless pit. Maybe it’s because I think I’m hungry or maybe it’s because I’m actually hungry… either way it’s a disaster for packing on the pounds. So how do I avoid gaining weight while constantly feeding my pie hole? Healthy snacks!

Munching between meals has several benefits. It can help prevent you from pigging out at your next meal and can also speed up your metabolism.  I have seen the best results by eating 5 times a day (3 normal size meals and 2 smaller “snacks”). However, the key to snacking is keeping it healthy. The longer you wait in between meals to eat, the more your blood sugar will drop. This sends a “FEED ME SOMETHING SUGARY!” message to your brain. Ever felt those cravings? I sure have! Be aware of your portion sizes as well. Don’t eat straight from the box. Everyone knows that “one handful of cereal/granola/nuts” is going to turn into three… or nine. So before you sit down on the couch with a box of CheezIts, pour some on a plate and don’t go back for seconds! In fact, studies have shown that people who eat in front of the television actually consume more food than those who sit at the kitchen table. Why? Because distraction leads to mindless eating! Keep these tips in mind next time you want a little something to nibble on.

The main reason for this post was to show you one of my favorite snacks. BEHOLD, THE PROTEIN MUFFIN! *This specific recipe was from DashingDish, where you can find many healthy meal ideas*

Banana Bread Protein Muffins

Ingredients:

• 1 large banana
• 3/4 cup egg whites
• 1/2 cup plain low-fat greek yogurt
• 3/4 cup oats (I use 1 minute Quaker)
• 2 scoops vanilla protein powder
• 1/2 cup Splenda or any other sweetener
• 1 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp cinnamon

Directions:

• Preheat oven to 350 degrees
• Spray muffin pan or line pan with muffin cups (still need to spray cups)
• Place all ingredients into a blender and blend until batter-like consistency
• Pour mixture evenly into 12 muffin pan
• Bake for 15min or until toothpick comes out clean

These are so good and sooo good for you. Each muffin has about 7 grams of protein and only 58 calories! Enjoy your new favorite snack

Amy

Sexy Arms & Rare Footage of a Prehistoric Gorilla

I can always count on the gym to give me a good laugh. Particularly, a good laugh at men throwing around weights whilst grunting as loud as possible. It’s as if I can hear them saying “I AM MAN, HEAR ME ROAR” … I hear you… and so does the rest of the gym. While breathing is extremely important during weight lifting, the “grunting/growling/snarling” has got-ta-go. The bottom line is that it makes us normal folks feel extremely uncomfortable. Check out this dude I caught being extra macho at the gym this week (focus on the guy in the white). While you can’t hear his loud grunts, you can find him throwing around his weights like some kind of prehistoric gorilla.

Hahaha. Okay, enough of that. Here is an arm workout for those of you that solemnly swear to refrain from making primal noises and slamming your weights on the ground.

1. Barbell curls (21′s). Perform 7 reps by curling at the bottom half then 7 reps at the top, followed by 7 full curls. Repeat for 3 sets.

2. Alternating dumbbell curls. 3 sets of 8 (each arm).

3. Hammer curls. 2 sets of 20.

4. Tri-set. Rope press down (10). Close hand push up (10). Overhead rope tricep extension (10). -3 sets *A tri-set means that you do not rest in between exercises.

5. 1 arm dumbbell kickbacks. 3 sets of 12.

6. Bench dips. 2 sets of 15.

Happy workouts!

Amy

No Excuses

Everyone says “there is no excuse” for not making it to the gym. However, between 12hrs of work, studying, babies, chores, etc. it leaves you with little time. I’ve found the past couple of weeks to be extremely difficult. For one, I’ve been living out of a suitcase… spending a week in one city and a weekend in another. The good news is that it is possible to complete a great workout without ever making it the gym. So how do I fit my workouts in when I’m on-the-go? Here is an example of the workout I completed today.

-1 MILE RUN

-50 PULL UPS (*use assistance if you can not complete)

-100 PUSH-UPS (*complete as many regular, then go to your knees)

-150 SQUATS

-1 MILE RUN

This killed me and I didn’t have to step foot in a gym. Bottom line: if you want to see results, you’ll find NO EXCUSE. What do you do when you are pressed for time?

True dat

What’s your excuse?

Amy Wingard

7 Days to Bikini

Summer is just around the corner! Are you ready to strut that bikini body or will you be hiding under that cover-up?

If you’re answer is the latter, it’s not too late to toss that sarong back in your beach bag! Consider the following pointers to be your foundation for success.

1. Step up the cardio. Add intervals to your workout. I have stressed sprints in the past and I will stress them again- they do wonders for your body! For example, 45sec sprint with 30 sec rest on the treadmill or outside. Repeat 20 times.

2. Lean out by adding weights. If your goal is to be “tone” then listen to this… YOU CAN’T TONE WHAT YOU DON’T HAVE! Meaning, you can lose all the weight in the world but you will never look toned if you don’t have the muscle underneath. So add in the weights!

3. Eat clean and drink plenty of H2O. For help with your diet, revert back to my previous “Meals on Monday” posts. Drink, drink, drink! Water will help to flush your system and boost your metabolism.

Now these are the rules:

1. Cut back (better yet, stop) drinking all soda. If you’re one of those cant-function-without-a-diet-coke types, then try to reduce your intake to one soda a day.

2. Perform a minimum of 20minutes of cardio a day, five days a week.

3. Limit processed food, sugar and anything with flour/butter.

4. Increase your intake of vegetables and fruit.

 

7 DAYS TO BIKINI WORKOUT:

Perform this circuit on days 1 and 7. Grab a barbell, I used 35lbs as a reference point but adjust accordingly. Do this as a giant set (no rest in between each).

-10 squats.

-10 dead-lifts. Keep knees slightly bent and back straight.

-10 bent over rows.

-Put bar down and perform 10 mountain climbers.

-Pick bar back up and perform 10 hang cleans.

-10 lunges on each leg.

Rest 2 minutes and repeat for a total of 3 times. The second day you do this, complete 4 times.

On days 2 and 6, perform 30 minutes of cardio with an ab workout. Remember, interval training will give the best results.

-3 sets of 20 bicycle crunches

-2, 30sec planks

On days 3 and 5, get your upper body in shape.

-Push-ups. 3 sets of 10.

-Seated dumbbell lateral raise- 8lbs for 3 continuous minutes.

-Compound set. (Barbell curl x10, concentration curl x10) A compound set means no rest in between weights. Perform 3 sets.

-Dips. 3 sets of 20.

-Don’t forget your cardio!

Sexy arms

 

On day 4, the focus is on your lower body.

-Leg extensions. 8 sets of 8.

-Squat jumps without weight. Stand with feet shoulder width apart. Squat down low and then jump explosively in to the air, reaching for the ceiling. Land back in the squat position. Do 3 sets of 10.

-Lying hamstring curl. 3 sets of 15. Increase the weight for each set.

-Calve raises. 3 sets of 20.

Booty, booty, booty

The “7 Days to Bikini” workout is meant to be tough. Don’t cheat and you will see big results! You may also repeat this for a second week if you are looking for bigger changes. If you have any questions, feel free to message me. GO GET IT!

Amy Wingard

Guest Post: Do’s and Dont’s of the Gym for Gents

The Do’s and Dont’s of the Gym for Gents

Through sports and countless hours in the gym, I have made several observations over the last decade.  I have seen normal gym attire and etiquette and I’ve seen horrifying acts that still haunt me to this day.  Here is my basic list of the Gym’s Do’s and Dont’s that might help you look the part and will most definitely prevent you from becoming “that unintentionally hilarious/oblivious dude”:

DO’s:

Mr. Nice Guy

• Wear workout clothes!!  i.e. tennis shoes or sport appropriate athletic shoes, athletic shorts or sweats, athletic shirt or sweatshirt (you would think this is a given…..you would think)
• Figure out what gym appropriate attire is most comfortable for you and for what you are doing
• Shoes:  I prefer as light as possible (Nike Frees, New Balance Minimus) for running or lifting and something with more support for a pickup game…..combat boots are for combat
• Shorts:  Light, breathable, and a comfortable length (Nike Dri-Fit)…..hot pants and shants should be left at home
• Compression Shorts:  They keep things in place and guarantee a Billy Madison weird looking balls incident doesn’t happen (Under Armour Dry-Fit, Nike Combat)
• Shirt:  Again light, breathable, and short or long sleeve (Nike Pro Combat or Dri-Fit, Under Armour Dry-Fit)…..it is NEVER OK to cut the sleeves off of ANYTHING
• Sweats:  I usually wear sweats during my workout when I’m just looking to sweat my ass off (Under Armour open bottomed sweats)…..this is NOT permission to show up in 1978 Rocky gear
• Know how to lift properly!!  NOTHING makes you look more oblivious than attempting to lift more than you can by throwing your entire back and body into it
• ASK questions, get a few lessons from a trainer, workout with an informed friend, or attend a class to learn how to lift properly.  If you’ve never been taught (i.e. through sports, trainer, etc.) then you DO NOT know how.  Reading Meathead Monthly doesn’t count as a lesson.
• Cleanup after yourself.  Taking 10 seconds to wipe down your machine, pad, bench, or washing your hands and re-racking your weights goes a long way in letting everyone else know you give a shit.

DONT’S:

Please stop.

• Grunt loudly and make weird sex noises while you’re lifting…..revealing
• Slam the weights so hard that it reads on the Richter scale…..you’re so bad ass
• Stare intimately into the mirror at yourself.….it’s creeping everyone out
• Menacingly stare at everyone and strut around like you’re the 5^th grade bully looking to give someone a swirlie…..swirlies are so ‘92
• Cut your T into a butchered thong-like resemblance that conveniently shows off your cool tribal…..or armband
• Talk about what girl you hooked up with or whose ass you kicked so loudly the whole gym can hear…..we highly doubt you “hooked up” with anyone
• Turn your iPod up so loud that you can’t hear the person screaming next to you whose foot you just slammed your anvil on.….nice rep though
• Obnoxiously sing or rap loudly along with your IPod…..not everyone’s taste in music is as good as yours
• Cover yourself in rodent repellent smelling Axe or Abercrombie before you come to the gym…..save it for Hooters
• Use $95 worth of hair product to go to the gym…..it’s not da club
• Hit on a girl on the treadmill…..she’s working out
• Talk on your phone…..it should be on silent
• Think that the tighter the shirt, the bigger you look…..belly shirts were never cool
• Pop your shirt off…..not kidding
• Wear biker shorts, jorts, cargos, or wife beaters…..ever
• Spit in the water fountain…..sick
• Give unsolicited advice…..passive aggressive move
• Forget deodorant…..this isn’t Eastern Europe

LOL

Hope this is helpful!  I know it was therapeutic for me.

Duncan Powell

EXPOSED!!!

I had to. I had to. I had to.

This travesty has gone on long enough. Instead of getting on here and writing a post about incorrect form, men using too much weight/women using too little and all other wrong doings at the gym, I decided to start a whole new category. I present you with…. EXPOSED!!! An inside look at hilarious gym go-ers.

First of all… WHAT IS THAT? Second of all, this guy is displaying more than one of the ”do nots” mentioned above. Either way, it is a prime example of someone who does not know what they are doing… unless his purpose was to entertain the entire gym or to look like Quasi Moto in 10 years. So there you have it. Watch out gym patrons; you could be EXPOSED!!! next on my candid camera.

Tune in next time for Duncan Powell’s complete list of the “Do’s and Don’ts of the Gym for Gents”.