The Skinny on Starbucks

While I could probably live off of my daily cold-brew-protein-coffee that’s on my Instagram story almost every morning, just like any other normal person, there are days when I just want my coffee to be made for me! Starbucks gets a bad rap for being high calorie, “bad for you”, full of sugar, etc., but just like any other restaurant, it’s all about how you order.

Making substitutions or even creating your own drink can often times be your best bet. By doing this, you know exactly what goes into it and what you’re getting when you order! There are thousands of options when it comes to substituting, creating, and “healthifying” the drinks that are already on the menu, but I’ve come up with three different options that have become my go-to orders over the past couple of years. I’m sharing them with you today in hopes that you might be encouraged to order something a little bit lighter the next time you’re craving caffeine on your way to work!

What to order

  • How to order: “Vanilla Sweet Cream Cold Brew with Sugar Free Vanilla Syrup”
    • I know, its a mouthful, but it’s my all time favorite. The sweet cream cold brew is something relatively new to Starbucks. It showed up on the menu just in time for summer, so I pray they don’t get rid of it when fall rolls around. If you like coffee, but really like to doctor it up so that it doesn’t taste like coffee (don’t be shy, I know y’all are out there, I’m with you) this is totally for you. This is a cold brew coffee, with full fat sweet cream, which really takes away from the boldness that coffee usually has. If you order this the regular way (“Vanilla Sweet Cream Cold Brew”) you’ll get the full sugar vanilla syrup it’s made with, so if you’d like the low carb/low sugar option, you need to ask for “sugar free vanilla”. I ask for three pumps!
    • Macros for a grande (16oz.): 80 calories, 6g fat, 7g carbs, 0g protein
  • How to order: “Unsweet Cold Brew Coffee with Sugar Free Mocha”
    • This drink will for sure be available year round because this doesn’t use any special version of the cold brew, it’s strictly Starbucks regular cold brew that they’ve had for years. If you love a stronger coffee taste, this drink is for you. It’s smooth, but very bold so if you’re a “doctored up coffee drinker”, this may be a little too strong. Their regular cold brew is sweetened which means it’s higher in sugar and carbs, so if you want the low carb/low sugar option, be sure to ask for the “unsweet cold brew”. I ask for three pumps of sugar free mocha! If mocha isn’t your thing, ask for the sugar free version of whatever syrup is your favorite – they’re all the same, macro wise!
    • Macros for a grande (16oz.): 5 calories, 0g fat, 3g carbs, 0g protein
  • How to order: Teavana Unsweet Shaken Iced Green Tea
    • If you’re not a coffee drinker at all, this is for you! This tea is so refreshing, especially in the summer when I’m not in the mood for even iced coffee. It’s green tea made with mint, lemongrass, and lemon verbana. Just a heads up though, the regular version is made with sugar, so for the low sugar option, you have to specify that you want the “unsweet” version. If it’s not sweet enough, add a packet of stevia for zero additional carbs/sugar/calories.
    • Macros: 30 calories, 0g fat, 0g carbs, 0g protein

Ways to lighten up your drink choice

If none of these options is uber appealing to you and you don’t want to step outside your Starbucks box, get your regular drink & just make a couple of changes. Here are three ways you can lighten up ANY drink at Starbucks:

  • Ask for nonfat milk
  • Ask for the sugar free version of the syrup you want
  • Ask for “no whip”

Thanks for reading, & happy Monday! Let me know if you try anything new or if you have any other “healthified” Starbucks options!

XO, A

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UPDATED Nordstrom Anniversary Sale Activewear Picks!

I posted this earlier last week at the beginning of the presale, but now that the sale is open to non cardholders, and now that many things have sold out, I’ve updated my post with some new items in place of the old! Many of these items were also just shipped to me a few days ago so I didn’t want to add them until I had tried them on and decided to keep them!

I will wholeheartedly admit I am 100% not the queen of fashion, and that is the whole reason that up to this point, I didn’t do the fashion side of this account. I spend 90% of my time in workout clothes and if you know me, you know that is not one bit exaggerated. So much so that my mom says she wouldn’t recognize me in anything else. The other 10% of the time, I’m in “teacher wear”, and it’s kind of hard to be super trendy when I spend half my day on the floor with 5 year olds. However, I refuse to be left out of all this Nordstrom madness, and while most of you are probably shopping for your new fall wardrobe, I am shopping for both that and my new fall workout wardrobe! I decided to dedicate a post to everything I just got from the presale so that you’d have an easier time sifting through the hundreds of amazing items on sale right now!

For those of you who don’t know, Nordstrom does an anniversary sale each year in July. Most stores do their sales at the end of the season, however Nordstrom actually does their major sale on fall and winter clothes at the end of summer! Meaning you can save tons of money on fall and winter clothes by shopping early.

Side note – many people talk about how quickly these items sell out during the sale, and while many do, they’re ALWAYS restocking. So don’t worry if something sells out – just keep checking back!

As you may or may not know, our posts are now shopable through the “LikeToKnowIt” app, which you can download from the app store. This app allows you to screenshot or “like” our Instagram posts, and have the direct links sent to you email inbox, making shopping so much more convenient and quick! So be sure to download it if you haven’t already, that way you can shop straight from our Instagram, eliminating the extra step of having to come to the blog!

However, because you’re reading this, you’re obviously already on the blog, meaning all you have to do is click each linked title to shop the item! Many of these items will sell out quickly, so if you see something you like, definitely go ahead and get it! Nordstrom always does free shipping and free returns, so err on the side of caution, and grab it before it’s sold out, then return it later if you need to! I’ve included pictures of all the items I picked up and tried on in store, the rest of my order is being shipped to my house as we speak, so I’ll update with pictures as I get them!

Bottoms

 

Zella Live In High Waist Leggings

These are the perfect leggings for fall/winter. I don’t typically wear full length leggings in the summer, but when it gets chillier, these will for sure be my go-to’s! I love the high waist, they’re SO soft, and they’re tight enough to keep everything in place without suffocating you. I already own a pair of these, but they’re close to half of what I originally paid! These are $35 – they’re a little long, but they run true to size!

Zella ‘Hatha’ High Waist Crop Leggings

Again, LOVE the high waist on these crops, and I die for the mesh detailing on the back! I own far too much black, so I’m excited to add a little bit of grey to my workout uniform (they only had black in store – but I ordered the grey)! Trying to refrain from ordering the blush color too … For only $33, this is a total steal! They also come in black if that’s more your style. These run true to size!

 

Zella ‘Keep it Cool’ Crop Leggings

These are a staple in my closet. I wear these both in and out of the gym because they’re SO comfy. They’re soft, stretchy, and so breathable. These are the ones I linked on Instagram last week in the teal color! This is the perfect non-high waisted crop, and who doesn’t need a perfect pair of plain black crops?! These are $31 and come in both red and blue in addition to the black! These run true to size!

 

crops 6

Zella Live In Slim Fit Leggings

For those of you who don’t love the high waist trend, these are perfect for fall/winter and they’re the exact same price as the crops, $33! They’re a slim fit though, so if you’re in between sizes, or you don’t like things super tight, I would size up!

crops 7

Zella Knock Out High Waist Leggings

These are perfect for the gym, but the mesh detailing gives them more of an athleisure look, meaning I can wear them everywhere and people aren’t judging me for wearing workout clothes … right? These also come in the cutest pink color! Definitely a steal for $42 and they run true to size. These are only left in a large – HURRY!

midi

Zella Moonlight High Waist Midi Leggings

What I love about these leggings is that they’re a “midi” style, which means they should hit you mid calf instead of closer to the knee like a crop, or closer to your ankle like a full length legging. I am a huge fan of the longer fit because it helps give the allusion that my legs aren’t two feet long like my long long long torso sometimes makes them feel! Another steal at $38! These crops run true to size.

Tanks

top 6

Zella Pace Tank

This top is one of those go-with-anything workout tanks. It’s simple, basic, and it comes in 4 colors, so you’re sure to find something to match any pair of crops, shorts, leggings, you name it. I love a more relaxed and flowy fit in the summer when it’s so hot, which makes this the perfect top for only $24! This tank runs true to size.

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Adidas Originals Trefoil Logo Relaxed Fit Tank

I love this tank with all my heart! It’s the perfect workout tank, but it also double as the perfect athleisure staple! It’s so soft, it’s black (my favorite), and can be worn as shown, or knotted in the front/back if you size up! And, its only $21 – doesn’t get much better than that!

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Climawear Perf Perfection Singlet

I have not seen this on one other roundup of sale items, and I am so surprised! I loved this top from the moment I tried it on. It’s so stretchy, it’s breathable, and it feels like you’re wearing your softest jammie shirt to the gym. It’s only $24 and I would compare the quality of the fabric to some of my Lulu tanks. This is a steal! Runs true to size.

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Nike Breath Training TankNike Breath Training Tank

I am SO shocked this is not sold out yet. This tank is one of my absolute favorites. For those of you who tend to be like me when it comes to tank tops, and love a loose and breathable fit, this is the tank for you! The material is extremely thin which is perfect for the summer and warmer fall days and I love the burnout detail. Definitely worth every penny for only $33!

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Nike Pro Cooling Sports Bra

Okay – here’s the deal with the sports bra. I was totally hoping to find a sports bra I loved this year, and while I found this one and loved it, there’s a caveat. My only issue with this sports bra is that I would not recommend it for anyone bigger than a C cup. I am a D, and the large was suffocating me, so I would definitely say to size up regardless of your cup size. While it didn’t fit me right, I highly recommend it and have seen it recommended by many other smaller chested bloggers. The material is great, the quality is obviously great because it’s Nike, and the thin straps make it perfect for any workout top! It’s a steal for $33!

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Zella Constellation Crop

These crops are extremely similar to the ‘Hatha’ high waist crop leggings I posted above. They’re the same fit and the same style, so if you love those, you’ll love these! I love the high waist, as well as the mesh in the back, but above all else … this pattern! I love any pop of color or pattern a crop adds to an otherwise boring athleisure look.

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Zella Autumn High Waist Moto Ankle Leggings

I think these leggings are the cutest leggings ever. I love the fact that they can be worn with anything gym wise, but even more so that they can transition into a casual/athleisure look with a quick top change! I love the olive green color, but these come in black as well. These fit true to size!

Zella Mesh Inset Training Tee

Maybe I’m weird, but I am always on the hunt for a good workout tee. Sometimes I’m just not in the mood for a tight fitting tank! I honestly did not expect to love the fit of this top as much as I did! It has such a feminine and flattering fit, and the mesh makes it so airy and breathable. Only $31 and it comes in two other colors! This ran a little small for me so I sized up!

 

Zella Power Racerback Tank

Again, I told y’all I am not usually one for super tight fitting tanks. They’re not always the most comfortable, and for nights when I’m running outside or just doing light cardio at the gym, this kind of tank is perfection because of how lightweight it is. And for only $24, I may or may not have gotten it in two colors. This tank runs true to size.

Sweatshirts/Jackets

sweatshirt

Zella Outta Town Hoodie

Truthfully, I’ve been looking for a sweatshirt to be able to throw on over a tank or a tee when I go to the gym in the chillier months, for YEARS now. I always just a jacket or something light, but I’ve never had a cute and comfy hoodie that could go over anything. This will without a doubt be my go-to if this Kansas heat ever goes away! It’s one of the more expensive items in this post, but for something you can wear all the time, I definitely think it’s worth $49! This runs true to size.

Free Focus Flyknit 2 Training Shoe

I need not one more pair of tennis shoes, and my mom is going to kill me when she reads this, but I couldn’t say no to this color combo. I am a sucker for aqua and grey. Grey goes with everything and aqua is the perfect pop of color to add to any workout look! They come in black too! Aside form the color, I’ve also tried these on and they feel like you’re walking on clouds. I can’t think of a workout they wouldn’t be great for! Get them quick, they’re only $89 and they’ve already been sold out and restocked once! These ran a little big for me so I ordered a half size down.

 

Nike Juvenate SE Sneaker

You guys are probably sick of seeing these shoes by now, seeing as though I wear them in 75% of my Insta stories and pictures! But they go with EVERYTHING and they were worth every penny I spent on them (which was a lot more than $70!). I have had mine since Christmas and for as much as I’ve worn them, they still look brand new. Wish they came in more colors because they’re one of my favorites! These run true to size.

That wraps it up for all of my favorite active wear items this year! I’m working on a post with all of the non-active wear items I picked up in case any of you are actually interested in what I wear when I’m not at the gym! Check back early this week for the post! Happy shopping girls! Please message me or leave comments if you have questions on sizing or anything regarding the sale!

XO, A

 

Rachel Mansfield Banana Bread (Bars)

Truth be told, I’ve never met a banana bread anything I didn’t like. Bananas are my favorite fruit and banana bread is one of my favorite (and only) things I like to bake. Self control and fresh banana bread are two things that do not belong in the same sentence for me, so finding a recipe with with simple, few (only 8 in the original recipe), and good-for-you ingredients is important. Because if you’re going to eat half a loaf by yourself in one day, as long as it has healthy ingredients it’s fine … right?

For those of you who don’t follow her, @rachlmansfield is the absolute queen of all things amazing in the world of food blogging. She is a “real food recipe developer”, she’s hilarious, she’s real, and 99% of my food inspo comes straight from her. If I’m being honest, I don’t know that I’ve made a recipe that wasn’t hers in the past three months.

That being said, I’ve tried tons of her recipes, but this might be one of my all time favorites. Her original recipe is called “Flourless Dark Chocolate Peanut Butter Cup Banana Bread“. The title alone makes you want to run to your kitchen does it not? You can click the link to go directly to her page to see the recipe (and drool over her pictures while you’re at it) but I’m also going to post it below. I followed the recipe almost exactly, but I did swap two things and add one of my own, which made my bread more of a bar consistency!

Ingredients:

Wet ingredients –

  • 3 medium/large ripe bananas mashed
  • ½ cup Justin’s Honey Peanut Butter (or your favorite peanut butter of choice)
  • 3 eggs at room temperature
  • 1 tablespoon maple syrup
  • 1 tablespoon melted & cooled coconut oil
  • Splash of vanilla extract

Dry ingredients:

Topping:

  • ½ cup of Justin’s Dark Chocolate Peanut Butter Cups cut into small pieces (I used Ghirardelli Milk Chocolate Chips because I didn’t have these on hand!)
  • ⅓ cup of Justin’s Banana Chips (I omitted these!)

Directions

  1. Preheat oven to 350 degrees and spray your bread dish with coconut oil OR line it with parchment paper
  2. In a medium mixing bowl, mix together wet ingredients with Kitchen Aid (if you don’t have Kitchen Aid just mix well with spatula)
  3. Once creamy, add in dry ingredients then mix together until well combined, make sure there aren’t any chunks of coconut flour in the mixture
  4. Pour into bread dish and bake for 20 minutes
  5. While the bread is baking, chop up dark chocolate peanut butter cups (I cut each 4 ways)
  6. After the bread has been baking for 20 minutes, top with chopped peanut butter cups and banana chips
  7. Bake for another 20 minutes then cool for a few minutes and enjoy!
    • Will stay good for about 5 days in fridge or you can freeze for longer*

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And that’s it! 9 ingredients, a few quick steps, and just 40 minutes will leave you with the some of the best banana bread/bars you’ll ever have. I’m posting the macros to my bars below, but just keep in mind this is for the recipe I followed which includes a couple of ingredient swaps! Now, go gather your ingredients and get to baking & go follow @Rachlmansfield for more amazing recipes!

Macros for 1 slice (mine made 8 total):

  • 236 calories
  • 18.7g carbs
  • 15.2g fat
  • 10.1g protein

Happy baking! Enjoy the rest of your week!

XO, A

What the Heck is Kombucha?

For as big of a foodie as I am, it may come as a surprise that Kombucha is fairly new to me. I had never even heard the word until about a year ago when I discovered the ever popular “booch” craze through Instagram and some of my favorite foodie inspo pages (@ShutTheKaleUp – go follow her!). I decided to start trying it and I will be brutally honest, at first, I hated everything about it.  I just didn’t get it. I knew all the health benefits, and I wanted to love it so bad, but I just couldn’t choke it down.

However, here we are a couple months later, and after trial-and-erroring my way through some flavors I would not highly recommend, I discovered a Kombucha gold mine. Needless to say, this trendy little drink has been a weekly staple for me ever since. That being said, for those of you who don’t know much about it, Kombucha is definitely a trend that’s here to stay, so I wanted to talk more about what it is, why it’s so popular, and why you should start drinking it too!

What is it?

Kombucha is a fermented drink made with black tea and sugar. It’s sweetened and fermented with bacteria and yeast to make it a more nutrient dense beverage. The combination of bacteria and yeast consumes the majority of the sugar content during the fermentation process, turning the sugar into healthful acids, enzymes, b-vitamins, and probiotics. This process also leaves the Kombucha with a fairly low sugar content.

Kombucha is low in calories compared to many other carbonated drinks, with around 30 calories per cup. It also has no fat or protein, but contains around 8 grams of carbs per cup.

What are the benefits?

Kombucha has quickly become the latest go-to drink in the health industry and there are plenty of reasons for it’s increase in popularity in recent years, here are just a few:

  • boosts energy with enzymes and b-vitmains
  • helps with liver detoxification with probiotics
  • helps improve digestion with probiotics
  • improves joint health with glucosamine
  • increases immune support with antioxidants
  • fights cancer with glucaric acid

What does it taste like?

Kombucha is typically pretty tangy and can be a little sour depending on the flavor you get – hence why I was not a fan when I first started trying some of the different flavors. In addition to the tangy-ness, it’s both acidic and carbonated.

Which ones do I buy?

After trying what seems like every single brand on the market, I have finally narrowed my favorite Kombucha brands/flavors down to a short list that I buy pretty often. I love the “Healthade” kombucha, which can be found at a variety of health food stores. I love the pink lady apple, holiday cheers, california grape, and the blood orange flavors the best! I also like “Kevita” kombucha, which can be found almost anywhere. I love both the the citrus and dragonfruit lemongrass flavors.

Hopefully that helps explain a little bit about this trendy little drink and why the heck everyone’s been drinking it lately. If you see it while you’re out and about, I would definitely recommend trying it. And if you try one and you’re not immediately sold, remember you’re not alone! Keep trying it until you land on one you love, the benefits are totally worth it.

Let me know if you try it and what you think! Happy boochin’ & happy Monday!

XO, A

 

Nordstrom Anniversary Activewear Picks!

I will wholeheartedly admit I am 100% not the queen of fashion, and that is the whole reason that up to this point, I didn’t do the fashion side of this account. I spend 90% of my time in workout clothes and if you know me, you know that is not one bit exaggerated. So much so that my mom says she wouldn’t recognize me in anything else. The other 10% of the time, I’m in “teacher wear”, and it’s kind of hard to be super trendy when I spend half my day on the floor with 5 year olds. However, I refuse to be left out of all this Nordstrom madness, and while most of you are probably shopping for your new fall wardrobe, I am shopping for both that and my new fall workout wardrobe! I decided to dedicate a post to everything I just got from the presale so that you’d have an easier time sifting through the hundreds of amazing items on sale right now!

For those of you who don’t know, Nordstrom does an anniversary sale each year in July. Most stores do their sales at the end of the season, however Nordstrom actually does their major sale on fall and winter clothes at the end of summer! Meaning you can save tons of money on fall and winter clothes by shopping early. 

*Sidenote – many people talk about how quickly these items sell out during the presale, and while many do, they’re ALWAYS restocking. So don’t worry if something sells out – just keep checking back!

As you may or may not know, our posts are now shopable through the “LikeToKnowIt” app, which you can download from the app store. This app allows you to screenshot or “like” our Instagram posts, and have the direct links sent to you email inbox, making shopping so much more convenient and quick! So be sure to download it if you haven’t already, that way you can shop straight from our Instagram, eliminating the extra step of having to come to the blog!

However, because you’re reading this, you’re obviously already on the blog, meaning all you have to do is click each linked title to shop the item! Many of these items will sell out quickly, so if you see something you like, definitely go ahead and get it! Nordstrom always does free shipping and free returns, so err on the side of caution, and grab it before it’s sold out, then return it later if you need to! I’ve included pictures of all the items I picked up and tried on in store, the rest of my order is being shipped to my house as we speak, so I’ll update with pictures as I get them!

Bottoms

Zella Live In High Waist Leggings

These are the perfect leggings for fall/winter. I don’t typically wear full length leggings in the summer, but when it gets chillier, these will for sure be my go-to’s! I love the high waist, they’re SO soft, and they’re tight enough to keep everything in place without suffocating you. I already own a pair of these, but they’re close to half of what I originally paid! These are $35 – they’re a little long, but they run true to size!

Zella ‘Hatha’ High Waist Crop Leggings

Again, LOVE the high waist on these crops, and I die for the mesh detailing on the back! I own far too much black, so I’m excited to add a little bit of grey to my workout uniform (they only had black in store – but I ordered the grey)! Trying to refrain from ordering the blush color too … For only $33, this is a total steal! They also come in black if that’s more your style. These run true to size!

Zella ‘Keep it Cool’ Crop Leggings

These are a staple in my closet. I wear these both in and out of the gym because they’re SO comfy. They’re soft, stretchy, and so breathable. These are the ones I linked on Instagram last week in the teal color! This is the perfect non-high waisted crop, and who doesn’t need a perfect pair of plain black crops?! These are $31 and come in both red and blue in addition to the black! These run true to size!

Zella Turning Point High Waist Crop Leggings

This is without a doubt my favorite item I got from this sale! I love any kind of color blocked legging but these are the cutest! Annnnd again with the high waist … anyone noticing a trend?! These are $42 and worth every single penny. I ordered my regular size in these!

crops 8

Zella Turning Point High Waist Crop Leggings

These are the exact same as the color blocked pair above them, but they’re black, AND they’re cheaper, so … I needed them! In all reality, I will probably make myself choose between the two, but I had to get both for right now because they’re so cheap! These are only $35 and run true to size!

crops 6

Zella Live In Slim Fit Leggings

For those of you who don’t love the high waist trend, these are perfect for fall/winter and they’re the exact same price as the crops, $33! They’re a slim fit though, so if you’re in between sizes, or you don’t like things super tight, I would size up!

crops 7

Zella Knock Out High Waist Leggings

These are perfect for the gym, but the mesh detailing gives them more of an athleisure look, meaning I can wear them everywhere and people aren’t judging me for wearing workout clothes … right? These also come in the cutest pink color! Definitely a steal for $42 and they run true to size.

midi

Zella Moonlight High Waist Midi Leggings

What I love about these leggings is that they’re a “midi” style, which means they should hit you mid calf instead of closer to the knee like a crop, or closer to your ankle like a full length legging. I am a huge fan of the longer fit because it helps give the allusion that my legs aren’t two feet long like my long long long torso sometimes makes them feel! Another steal at $38! These crops run true to size.

Tanks

top 6

Zella Pace Tank

This top is one of those go-with-anything workout tanks. It’s simple, basic, and it comes in 4 colors, so you’re sure to find something to match any pair of crops, shorts, leggings, you name it. I love a more relaxed and flowy fit in the summer when it’s so hot, which makes this the perfect top for only $24! This tank runs true to size.

Zella Mesh Inset Training Tee

Maybe I’m weird, but I am always on the hunt for a good workout tee. Sometimes I’m just not in the mood for a tight fitting tank! I honestly did not expect to love the fit of this top as much as I did! It has such a feminine and flattering fit, and the mesh makes it so airy and breathable. Only $31 and it comes in two other colors! This ran a little small for me so I sized up!

Zella Power Racerback Tank

Again, I told y’all I am not usually one for super tight fitting tanks. They’re not always the most comfortable, and for nights when I’m running outside or just doing light cardio at the gym, this kind of tank is perfection because of how lightweight it is. And for only $24, I may or may not have gotten it in two colors. This tank runs true to size.

top 1

Zella Cut Both Ways Performance Tank

I love love LOVE the more feminine cut and fit of this tank. It’s a great mix of relaxed yet fitted, and the cutout in the back is to die for. It also comes in a burgundy color that’s perfect for fall! Only $29 and runs true to size.

Sweatshirts/Jackets

sweatshirt

Zella Outta Town Hoodie

Truthfully, I’ve been looking for a sweatshirt to be able to throw on over a tank or a tee when I go to the gym in the chillier months, for YEARS now. I always just a jacket or something light, but I’ve never had a cute and comfy hoodie that could go over anything. This will without a doubt be my go-to if this Kansas heat ever goes away! It’s one of the more expensive items in this post, but for something you can wear all the time, I definitely think it’s worth $49! This runs true to size.

Zella Don’t Sweat It Sweater

This is another item I kind of bought on a whim, and I didn’t expect to love it so much! It’s so soft and comfy and it’s super flattering for a variety of body types. To me this is probably not something I would wear to the gym, but rather something I might throw on over a tank if I’m going somewhere after the gym when it gets a little cooler. I love the thumb holes and I’m a sucker for anything that can double as “real” clothes, and workout wear! This top is $38 and I sized up for a looser fit!

sweat

Adidas Original Trefoil Crewneck Sweatshirt

I can already tell you I will live in this this fall/winter. I have tried this on before and it is the softest sweatshirt of all time. Definitely something you could throw on before the gym, but also be comfy casual with jeans! Love love love it, and only $40! I sized up on this for a slouchier fit.

shoes

Free Focus Flyknit 2 Training Shoe

I need not one more pair of tennis shoes, and my mom is going to kill me when she reads this, but I couldn’t say no to this color combo. I am a sucker for aqua and grey. Grey goes with everything and aqua is the perfect pop of color to add to any workout look! They come in black too! Aside form the color, I’ve also tried these on and they feel like you’re walking on clouds. I can’t think of a workout they wouldn’t be great for! Get them quick, they’re only $89 and they’ve already been sold out and restocked once! These ran a little big for me so I ordered a half size down.

Nike Juvenate SE Sneaker

You guys are probably sick of seeing these shoes by now, seeing as though I wear them in 75% of my Insta stories and pictures! But they go with EVERYTHING and they were worth every penny I spent on them (which was a lot more than $70!). I have had mine since Christmas and for as much as I’ve worn them, they still look brand new. Wish they came in more colors because they’re one of my favorites! These run true to size.

That wraps it up for all of my favorite active wear items this year! I’m working on a post with all of the non-active wear items I picked up in case any of you are actually interested in what I wear when I’m not at the gym! Check back early this week for the post! Happy shopping girls! Please message me or leave comments if you have questions on sizing or anything regarding the sale!

XO, A

 

Hitting The “Reset” Button

After a week on vacation, an extended weekend trip, a holiday, or just a weekend “off track”, it can be so hard to get back to a normal diet. Learning how to jump back on the wagon after falling off for a few days, a week, or even a month, is critical to maintaining a healthy lifestyle for the long term.

I have many, many, many Mondays where I have to hit the “reset” button and get back to the world of fruits, veggies, whole grains, etc. Not to mention finding my way back to the gym. We all do, but learning how to say it’s a new week, and a new opportunity for me to give it 100%, instead of, I’ve lost all progress, I’m back at square one, I might as well forget it and give up, is the most important advice I could give anyone. Mindset is everything when it comes to making a change, and if you practice the above phrase enough times, I promise you’ll get there. 

Today I’m sharing my tips and tricks that help me get back on track after a period of “falling off” for a little bit. It’s hard for me to even call it “falling off” , because I feel like that carries such a negative connotation. To me, they’re better named “grace periods”. Periods of time when you eat and drink things you normally wouldn’t, and you’re not as active as you should be or usually are – those are also called times of balance and flexibility. Or even better known as, life! Your body needs a couple of days here and there to reset; these periods of time are also crucial for your mental sanity!

If you think you’re going to be able to go through life without having periods of time when you can eat whatever the heck you want and not set foot in a gym, you will not be successful for very long, and here’s a secret – those are the people who are unsuccessful the quickest. Always having to say no to things you enjoy is not a lifestyle, it’s a death sentence when it comes to learning how to change your eating habits. Am I saying you should have a week long grace period every single month? No, I wish it were that simple. But a weekend here and there, that’s health – mental and physical.

On to the good stuff, my tips on how to “reset” and start your week on a good note.

  • Do. Not. Be. Hard. On. Yourself.
    • If you’re going to throw in the towel after one weekend, vacation, holiday, whatever it is, DON’T. If I did that, I wouldn’t be here today writing this blog, and I surely would’ve been done with this lifestyle one thousand times over again. No one is perfect, so don’t waste energy on beating yourself up, use that energy to get back to on track.
  • Short term goals are key
    • If you hit the reset button on Monday and tell yourself you’re going to be perfect with your diet and exercise for the rest of the month, year, your life, whatever crazy long term promise you’re making to yourself, stop right there. Short term goals are key to success. Instead of telling yourself you’re going to be perfect for the rest of the month, tell yourself you’re going to give it all you have for today. Sounds crazy right, just today? Yes, one day at a time.
  • It should be automatic, like clockwork.
    • When  you wake up on Monday morning, there are no lingering ifs, ands, or buts about it. It’s a new week and you’re starting over. You’re going back to eating how you should, and you’re getting back to your normal workout routine. Monday isn’t a transition-from-the-weekend day, it’s the first day back on track.
  • Hydration, Hydration, Hydration
    • If you’ve just had a “grace period”, I’m going to assume you weren’t on your hydration game. You may have been drinking, but I doubt it was water and I doubt it was enough! When you hit the reset button, that means committing to 64 oz of water, at least. Make it your goal for the week to drink at least 64 oz of water or more per day. Water is vital in flushing out excess toxins and salt, and it also helps with fatigue, digestion, etc. I could go on and on about the benefits of water. You’ll look and feel so much better if you’re drinking tons of water, so go for 64 oz or more!
  • Eat your veggies!
    • During a grace period, veggies fall to the very bottom of my list of things I’m making sure to get enough of. I’m allllllll about the carbs. That means, when Monday rolls around, I make it a priority to eat my 5 daily servings of veggies -one at every meal, and two for snacks. They’re full of fiber so you’re going to be full, and they’re going to help you get rid of all the not-so-great stuff you ate, if you know what I mean.
  • Grocery Shop + Meal Prep
    • Sunday evening, or the night before your “reset”, grocery shop. Fill your fridge and your pantry with healthy options so that you can wake up on Monday and be encouraged by what you see, not weighed down by looking at an empty fridge, or one full of things you shouldn’t have. Buy the things you need to meal prep, and do it! Spend two hours prepping your entire week’s worth of food so you don’t have to put one ounce of thought into what you’re going to be eating for all your meals.
  • Plan your workouts for the week
    • I don’t just mean tell yourself what days you’re going to go, I mean write them down. I use a daily planner and I schedule my workouts in my planner just like anything else I schedule during my day. I write down the time, and exactly what I’m doing. That way, I can schedule other things around it and I know without a doubt I’m going to have time for it. Writing down what exactly I’m going to do also helps with the excuse I can’t think of anything to do today, I’m not going to go. Here’s what my planner might look like:
      • Monday @ 5:00am – Cardio + Back/Biceps
      • Tuesday @ 6:30pm – Cardio + Shoulders
      • Wednesday @ 6:00pm – Cardio + Legs
      • Thursday @ 6:30pm – Cardio + Triceps
      • Friday @ 5:00 am – Cardio + Shoulders/Chest
      • Saturday @ 10:00am – Cardio + Legs
      • Sunday: Rest day!
  • Make sure you get your protein in
    • During my grace periods, I focus on eating the good stuff, and the good stuff tends to have a lot of carbs, a lot of fat, and very little protein. When I’m hitting the reset button, I’m committing myself to being back on my protein game for the day. Your body needs protein for so many reasons, but besides everything it does for you, most importantly it keeps you full and your cravings in check! Make sure you’re getting protein in some way, with all of your meals.

As always, thank you for reading! If you’re someone that’s hitting the reset button today, know that I’m right there with you! I had a week of vacation last week, and a weekend full of a whole lotta celebratin’ this past weekend – which included a lot of dips, alcohol, cheese, dessert, you name it! Remember, don’t think of it as “falling off the wagon” – you let yourself live a little bit, and now it’s time to refuel your tank with the good stuff! Have a great rest of your week!

XO, A

My Summertime Staple

Fourth of July is two days away and if you’re anything like me, you’re supposed to be bringing a side dish that you haven’t given two seconds of thought. As in like this blog post just reminded you! <— That would be me. If that’s you too, consider this blog post specifically for you! I’m sharing a fruit salad I’ve made multiple times now, and it has easily become a summertime staple for me. It’s great for parties, but its also good to have a bowl sitting in the fridge at home at all times! It has less than 5 ingredients, and it’s the perfect patriotic pop of color for any holiday party you’re heading to this week!

I’m not going to lie, this recipe is just a watermelon feta salad with a few tweaks! While I can’t take any credit for the watermelon and feta trend, although I wish I could, this is just a spiced up version, which means it’s uber simple to make!

Watermelon Blueberry Salad

  • The meat of 1 whole large seedless watermelon, cut into 1 inch chunks (look for the watermelon with the biggest light colored spot – those are always the best inside, I promise it works every time!)
  • 1 Tbsp lemon juice
  • 1/4 cup extra virgin olive oil
  • 1/2 cup of crumbled feta (I used the Athens “Mediterranean” version because I think it adds the most flavor – but use plain feta if that’s more your style!)
  • 2 cups of fresh blueberries
  • 1/4 cup finely chopped mint leaves
  • salt
  1. Chop your watermelon into one inch chunks and place them in a large bowl.
  2. In a separate small bowl, combine the lemon juice and olive oil and whisk together.
  3. Pour the olive oil mixture over the watermelon, and toss until the watermelon is coated.
  4. Add the chopped mint and blueberries to the watermelon mixture and mix until evenly combined.
  5. Add salt to taste (Note that the feta will add saltiness so don’t add too much!)
  6. Transfer to your serving dish and crumble the feta on top.
  7. Add a few whole mint leaves for garnish, and drizzle with olive oil.

I like to add balsamic to give this salad even more flavor, but not everyone likes it, and the brown makes it a little less than appealing when it’s sitting on a serving table, so just bring it along and let people add as little or as much as they like!

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watermelon 1

And voila! That’s it. 7 simple ingredients (I told y’all, anything with more than 7 ingredients is a no for me), yet such amazingly fresh flavor! This salad is so perfect for this time of year when blueberries and watermelons are at the height of their season. I can tell you beyond a shadow of a doubt I will be making this all summer long! If you’re feeling adventurous, feel free to add other fruits or veggies! I think chopped asparagus or cantaloupe would both be amazing additions and an even brighter pop of color!

Enjoy the rest of your holiday weekend! Thanks for reading – let me know if any of you try this recipe!

XO, A

Healthy Habits on Vacation

I can hardly fathom the fact that July is already here. Holy cow. I feel like this year is flying! I swear it will be Christmas before we know it. Now that summer is well under way, many of us have vacations planned and maybe even a fun holiday weekend trip coming up. I’ve also just returned from my week in paradise so I figured this would be the perfect time to share my tips and tricks on enjoying your time on vacation, while maintaining just a few healthy habits!

As most of you probably noticed from my Instagram story spamming, I spent last week in Cabo San Lucas, Mexico! Full disclosure, I spent the entire week doing a whole lot of nothing but eating and drinking. Yep, me, the health and fitness blogger, eating and drinking almost anything and everything I wanted for a whole seven days. And guess what? It was the best week ever.

Isn’t every vacation the best week ever? For me, yes and no. In all honesty this was probably the very first vacation I’ve been on in the past 6 or 7 years that I wholeheartedly let myself enjoy my vacation, in every sense of the word. I didn’t track a single calorie in MFP, I didn’t freak out if I didn’t make it to the gym for the day or do a normal workout, and I didn’t pass things up left and right because I was concerned about the macros. While some of you might be thinking, I never worry about those things on vacation, it’s vacation! I did, for a long time. Needless to say, I’m thankful to have finally made it to a place in my journey where I can be flexible and enjoy every moment of weeks like these. I’ve said it before and I’ll say it again, #memoriesovermacros!

I feel like many people are often times one of two ways on vacation. Either you feel like you have to stay on track, be healthy, track your foods, hit your macros, pass up all the good stuff in fear of losing all your “progress” etc., OR you take a “three sheets to the wind” kind of approach and have no regard for anything but the good stuff. I’m not saying either way is wrong, vacation is vacation, however you want to define it! However, for me, it was important to learn to find a balance so that I could learn to enjoy vacation in a healthy way and not have anxiety over what I was eating. It might sound silly, but I know I am not the only one who struggles with that.

While I enjoyed every moment of this vacation, in true Aubrey form, I did try to keep myself somewhat in check while I was gone. Not because I felt like I had to, but because health and fitness is a lifestyle for me. Some of the habits I’ve formed along this journey are things I will carry with me forever, regardless of being on vacation or not. Today I’m sharing with you a couple of tips to help you keep yourself just a tiny bit on track, while enjoying your vacation at the same time, so that you too can learn to have a healthy vacation balance!

  • Pick a few days and spend 20 minutes being active – full on workouts are not necessary!
    • I truly did not spend one day on vacation doing a full on gym workout like I normally would at home. After doing about half a normal workout in the resort gym, I realized how silly that was when the beach was just steps away. I spent almost every morning either walking on the beach, and a few mornings doing a quick 15 minute circuit workout with what I had around me (ie: stairs, resistance bands, patio furniture, etc.). Just being active for a few minutes each day will leave you feeling refreshed and energized!

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  • Walk when you can!
    • I stayed at a resort that provided golf carts to get from place to place on the resort property, but after realizing how long it took for golf carts to get to our room, we decided to take that as a sign that we should enjoy the beautiful scenery and weather, and walk wherever we could. I wore my Apple watch most  days, and I was so amazed that I surpassed 10k steps almost every single day! This is especially easy to do when you’re staying somewhere warm and with beautiful scenery, take advantage of it!
  • Take advantage of what’s fresh and in season where you are
    • This doesn’t always apply to every vacation you might be taking, but if it’s possible try to eat what’s in season and fresh in your area! If you’re going somewhere tropical, try all of the local fruits, vegetables, the fish, whatever you can find! I ate more fruit in 7 days than I probably have in all of 2017. The fresher you can find, the healthier it is!

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  • Eat as much protein as you can – especially early in the day!
    • Although I spent the week eating so many “fun” foods, I still tried to eat a lot of protein. This is one of those habits I was referring to. I’m used to eating a lot of protein, so much so that even when I’m not eating at home or eating my normal foods, I know my body is going to function better if it has some protein fueling it. Protein keeps you full, so it’s important to include a little protein at every meal if you can. In my case, I ate a ton of protein at breakfast so that if I wanted pasta at night, or something not so protein heavy, I didn’t feel bad about not choosing something with a lot of protein.

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  • Go for the buffets
    • This probably sounds kind of funny, but something I found so helpful on vacation. We opted for the breakfast buffet almost every single morning because it allowed us to get as much or as little of all the different things we wanted. We weren’t confined to what was on a menu, and we got to control exactly what went on our plates. Eating at a buffet also allowed me to eat a lot of protein, more so than I probably could have by eating off of a restaurant menu. It also allowed us to try every baked good that was served, which was a huge plus. By morning #3, we had down to a science which donuts were made with sugar, and which weren’t … if you’ve been to Mexico, you know what I’m talking about.

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  • When drinking alcohol, stick to the clear stuff!
    • I did my fair share of drinking last week, but I did my best to stick to my rule of thumb I shared in a previous post, which is to stick to clear liquors – not all the sugary stuff. While I did enjoy a few lime daquiris and a couple frozen margaritas (it’s Mexico, I had to) for the most part I tried to stick to vodka sodas and vodka Sprite Zeroes. For me personally, the frozen cocktails are too sweet and they really upsets my stomach, so it wasn’t hard to say no for the most part. But for those of you who love them, stick to a couple and balance it out with a couple clear drinks in between!

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  • Stay hydrated!
    • Staying hydrated is important regardless of whether you’re on vacation or not. However, on vacation it’s even more critical. Your body needs a ton of water, especially when you’re drinking more alcohol than usual, eating more sugar and salt than you normally would, etc. For a lot of us, vacation also means spending excessive time in the sun, which causes us to sweat, which causes our bodies to need even more water than normal. A good rule of thumb for me is to always bring my own water bottle when I’m traveling. That way it’s always with me; on the plane, in my hotel room, at the beach, at the pool, etc. That also means there’s never an excuse for me to not be drinking water!

Whether you’re going to be traveling this summer, or any time of year, I hope some of these tips are helpful to you! As always, thanks for reading! Check back this weekend for a quick and easy healthy side dish perfect for a Fourth of July cookout!

XO, A

Sugar Scaries

In this day and age, marketing is everything when it comes to advertising “healthy” foods around the grocery store. While it’s a good thing that companies are picking up on some of the trends in the health and wellness world, it’s not such a good thing when they use those trends to scam you into buying their products. This is why it is so incredibly important to read labels.

If you walk around the grocery store, you will find hundreds of products with gimmicky labels like “added protein”, “low carb”, “no trans fat” etc. While sometimes these labels mean what they say, more often than not those labels have been stuck on a box in hopes that reading that them will make you put it in your cart without thinking twice. Not only do companies use these labels to help market their items, but they also use pictures, fonts, and colors that can truly make you think their product is “healthy” when in reality, it’s far from it.

I know many of us aren’t in the habit of reading nutrition panels, and I’m not saying it’s necessary to be a label nazi and read every single ingredient/nutrition fact/etc. However it is important to be aware of the parts of a nutrition panel that are worth scanning over before you put something in your cart – in this case – sugar. Sugar is in everything, even things you would never guess it might be in.

I want to preface this blog post by saying a few things – for those of you reading, please know I am not here to bash you for your dietary choices. I am far from perfect and there are times when I eat way more sugar than is necessary and there are definitely items in my refrigerator and pantry that contain amounts of sugar that I don’t care to admit. If you’ve bought some of the items below because you didn’t know any better, guess what, I’m right there with you. In fact, I’ve bought every single one of these items below that are the “worse option”. It wasn’t until I read an article about the many harsh effects added sugars have on your body, that I really started to pay attention to labels in the grocery store. Which is exactly why I’m writing this post!

My hope in writing this post is that it causes you to think twice the next time you pick up something at the grocery store marketed to be “healthy”, and think about choosing an alternative if it’s full of sugar.

Below are a few examples of items that seemingly look as though they’re “healthy” or at least marketed that way, when in reality, they’re packed full of added sugars. In each comparison, there are two items: the item on the left is the item that contains an excess of added sugars, on the right is a much lower sugar option that I would choose as an alternative.

 

  • Quaker Steel Cut Oatmeal: 2.5g fat, 34g carbs, 4g protein, 12g sugar
  • Always Old Fashioned Oats: 2.5g fat, 27g carbs, 5g protein, 0g sugar

12 grams of sugar is equivalent to eating over half of a Hershey bar for breakfast. I would venture to guess, if you’re reading this post, you would never wake up with that intention! Steel cut oats naturally have no sugar, so these are all added sugars. Go with the old fashioned oats, add a little bit of stevia and a handful of berries to sweeten it up and you’ve saved yourself a ton of sugar!

 

  • Chobani Flip: 6g fat, 25g carb, 12g protein, 19g sugar
  • Chobani Simply 100 Crunch: 1.5g fat, 14g carb, 10g protein, 8g sugar

Chobani is something a lot of people associate with the term “healthy” strictly because of the brand name. Even I was shocked when I picked up the “flip” version; I thought “What?! Chobani is supposed to be healthy!” While greek yogurt is usually a great option for a healthy snack, some greek yogurts contain as much sugar as a Snickers bar. Be careful, read the label. As you can see, these packages are the exact same size yet the “Simply 100” version has almost no fat, significantly less carbs, almost the same amount of protein, and less than half the amount of sugar.

 

  • Noosa: 11g fat, 33g carbs, 12g protein, 30g sugar
  • Dannon Light & Fit: 0g fat, 9g carbs, 12g protein, 7g sugar

YOU GUYS. This one shocked me. I know so many people who buy Noosa because it is definitely marketed to be “healthy” and it is so far from it. The serving size is one tub, and if you eat the entire tub, the sugar you are eating is equivalent to consuming 1.5 Snickers bars. Holy cow. While the the Dannon Light & Fit still contains more sugar than I would like, it’s a much better option for the exact same amount of protein, and less than a third of the sugar!

 

  • Coffee Mate Natural Bliss: 1.5g fat, 5g carbs, 0g protein, 5g sugar
  • Organic Valley Half & Half: 3.5g fat, 1g carb, 0g protein, 1g sugar

My first point with creamer is that unless you’re using a tablespoon or a scale to measure, the chances you’re only drinking 1 tablespoon are unlikely. However, even if you are, its only one tablespoon. That being said, for one tablespoon, 5 grams of sugar is a lot, especially if you’re over pouring and drinking more like 2, which I’m sure many people are. Coffee Mate does a great job of marketing their product to sound healthy by using terms like “natural” and “non GMO” which it very well might be, but there’s no reason you should be consuming that much sugar the minute you wake up! Stick with a half and half like this Organic Valley! This half and half, plus a dash of stevia, will do the exact same thing with so much less sugar.

 

This is a prime example of a marketing scheme. I picked up the Nature Valley thinking this actually might be a great alternative for Purely Elizabeth, which is what I always buy at Whole Foods, since they’re both cranberry. Absolutely not. The macro differences are incredible. Yes, there is definitely more protein in the Nature Valley granola, but it contains 14 grams of sugar. If you were trying to eat a healthy snack, would you chop up 3 full size Reeses Peanut butter Cups to put on your yogurt? Yeah, me either. But if you buy this Nature Valley brand, that’s what it is equivalent to! Stick with Purely Elizabeth and you’re saving over half that amount of sugar!

 

  • Silk Chocolate Cashew Milk: 2g fat, 18g carb, 1g protein, 16g sugar
  • Almond Breeze Almond Coconut: 3.5g fat, 2g carb, 2g protein, 0g sugar

Almond milk is something I have never once associated with added sugars, and is definitely one of the sneakier places I’ve ever found such a high amount. Although I only use almond milk for smoothies, and on occasion when I run out of creamer for my coffee, I still drink a fair amount of it. I know I’m not the only one who was under the impression that almond milk was surely healthy and not loaded with sugar, but unfortunately that’s not the case. Don’t get me wrong, I realize the kind on the left is chocolate, but regardless, the cashew milk has a whopping 16 grams of sugar. Again, as much as 3 full size Reeses Peanut Butter Cups, or a full size Kit Kat … for a cup of almond milk! Like I said, I usually only use them for smoothies, but I can’t tell you the last time I thought it would be a good idea to grab an entire Kit Kat to dump in my smoothie (as much as I sometimes might like to!).

 

  • Skinnycow Snickerdoodle Sandwich: 3g fat, 29g carbs, 4g protein, 24g sugar
  • Halo Top Red Velvet Ice Cream: 3g fat, 16g carbs, 5g protein, 7g sugar

Again with the marketing. The Skinny Cow obviously has skinny in it’s name, and if you didn’t know any better, you’d probably think this is a more low calorie/healthy option when it comes to choosing an ice cream treat. However, you could eat 3/4 of the entire Halo Top pint, and still be eating less sugar than one Skinny Cow sandwich. Just because it’s labeled with the Skinny Cow name, definitely doesn’t make it healthy. Halo Top is the way to go, and in my opinion, it tastes a whole lot better anyway! I might be a tiny bit biased.

My point in all of this being, if you’re trying to make healthy choices, make sure you really are making healthy choices and are not being suckered into a marketing scam. Read the nutrition panel, not just the bold in-your-face-healthy-labels, and don’t let those beautiful bright colored pictures fool you either!

I really try to stick to foods containing 6-7 grams of sugar or less, and liquids with 3 grams or less. Does this always happen? No. I preach about balance and I definitely exercise that same balance when I’m at the grocery store. There are days when I choose the “worse” option just because I like it more, or because it sounds better, and that’s okay sometimes. But I really try to choose the alternative 80% of the time, and by doing this, I can tell you without a doubt there is a significant difference in how I feel. I could write a whole blog post on the effects of added sugars, but I encourage you to start watching the amount of sugar you eat, and see how you feel!

I’m off my soapbox for the day, but I hope this post has encouraged you to flip over that bag of granola to read the nutrition facts the next time you’re looking for one! As always, comment or let me know if you have questions/feedback, I love hearing from you guys!

Enjoy your weekend! XO, A

Weekly Workout Roundup

I haven’t posted a weekly workout roundup in awhile, so I figured now that summer is here, it would be a good time to write them out for you guys again!

Now that summer has started for me (I have the summer off – teacher perk!), I feel like I’m actually really enjoying being in the gym again. Like I’ve said before, I definitely go through periods of time where getting a workout in can be a struggle. During the school year, my workouts are either before work at 4am, or after a long day of school and tutoring at 6pm – neither are ideal times, which is definitely part of the struggle for me, but those are usually the only two times I can squeeze them in! However, now that it’s summer, I can work out whenever I want, which is the absolute greatest. I also have more flexibility in what I do for my workouts now that I’m not under the time constraints of having to schedule them around work. That being said, I’ve tried to change things up a little bit with some outdoor HIIT workouts, new workout classes, etc.

This past week my best friend convinced me to do a 6am Core Power Yoga class with her. Now, I am not a yoga person whatsoever, in fact I am probably the least flexible person I know, I’m working on it! Needless to say, I was a little hesitant, but I have heard so many great things about Core Power so I knew I should step out of my workout comfort zone just to try it once. <— Something I so encourage you all to do too!

When it was all said and done, I LOVED it. It was the perfect combination of yoga, cardio, strength training, and core. The room was set at 90 degrees for the entire workout and I can tell you beyond a shadow of a doubt, I have never sweat so much in my life. I’m talking toweling-down-my-mat-every-5-minutes-sweaty! It was a tough workout, but a great one, and I can’t wait to go back for another class! I highly recommend it, even if you’re not someone who loves yoga! If you’re in the KC area, Core Power Yoga on the Plaza offers free classes all day long on the first Friday every month!

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The rest of my workouts for the week are posted below! I took two rest days this week because I spent the weekend at the lake, but I’m planning on 6 workouts this week – I leave for Mexico in two weeks, so it’s crunch time – literally!

  • Sunday: Cardio + Legs
    • 15 minute stairmaster warm up
      • barbell squats (3 sets of 12)
      • step ups w/dumbbells (12 on each leg, 3 sets)
      • barbell lunges (12 each leg, 3 sets)
      • plie squats w/dumbbell (3 sets of 12)
      • adductor machine (3 sets of 12)
      • jump squats (3 sets of 12)
  • Monday: Cardio + Triceps
    • 15 minute stairmaster warm up
      • tricep pushdowns w/ rope attachment (3 sets of 12)
      • overhead tricep extension w/ rope attachment (3 sets of 12)
      • single arm pushdown w/cable – overhand (3 sets of 12)
      • single arm pushdown w/cable – underhand (3 sets of 12)
      • overhead tricep extension w/dumbbell (3 sets of 12)
      • tricep exentsion machine (3 sets of 12)
  • Tuesday: Cardio + Biceps/Back
    • 15 minute bike warmup
      • bicep curl w/ barbell (3 sets of 12)
      • seated cable row (3 sets of 12)
      • hammer curls w/ dumbbells  (12 each arm, sets of 3)
      • lat pulldown (3 sets of 12)
      • preacher curl (12 each arm, 3 sets)
      • bent over row with barbell (3 sets of 12)
  • Wednesday: Cardio + Legs
    • 1 mile walk outside
      • smith machine split squats
      • quad extension machine (3 sets of 12)
      • hamstring extension machine (3 sets of 12)
      • smith machine squats (3 sets of 12)
      • reverse lunge with barbell
      • body weight lunges until failure
  • Thursday: Cardio + Shoulders
    • 15 minute stairmaster warm up
      • front raise with barbell (3 sets of 12)
      • upright row w/ barbell (3 sets of 12)
      • lateral raise w/ dumbbells (3 sets of 12)
      • shoulder press w/ dumbells (3 sets of 12)
      • upright row w/ rope attachment (3 sets of 12)
      • shoulder press machine (3 sets of 12)
      • plank shoulder taps until failure
  • Friday: Core Power Yoga
  • Saturday: Rest Day
  • Sunday: Rest Day

As always, if there’s anything you’re unsure of how to do, google is your best friend! Copy and paste any of the terms above and you will find an excessive amount of pictures and videos to help guide you in effectively performing the exercise. Form is key when it comes to strength training so make sure you do a little research if you’re trying something you’ve never done before. Let me know if you guys would find it helpful for me to start videoing my workouts and posting them on the blog – it’s something I’ve thought about but wasn’t sure how many people would find it helpful, so if you would be interested, please comment below and let me know! Have a great rest of your week!

XO, A