Tuesday, July 19, 2011
Triple Chocolate Protein Shake
Ingredients:
1/2 serving chocolate whey protein
1/2 cup chocolate almond milk (use water if you want to eliminate the sugar)
1 TB unsweetened dark cocoa powder
1 TB almond butter (you can use PB if you like)
Ice cubes
Directions:
Blend ingredients and enjoy!
Monday, July 11, 2011
What makes a nice butt (this article is for the ladies)
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| Erin Stern-Michaela's favorite IFBB Figure pro |
Four contributing factors to a nice backside:
-Lean waist (we'll address this many more times down the road through eating and proper core training)
-toned inner/outer thigh
-toned hamstring
-development (hypertrophy) of gluteus muscles
We feel like it will be most beneficial to list our top pics for perfecting each of these areas of your body. Mix them in one by one in your lower body routine, or feel free to compile them all together for an all-around backside workout.
Inner/outer thighs:
-Sumo Deadlifts (Go heavy, where failure is between 8-10 reps)
Description: Feet shoulder width apart, pointing outward. Squat down, grab bar, with hands inbetween legs. Keep back straight, and pull bar up so hands are at waist, stand up with hips forward and chest out. Push hips back, bend knees to set weight down, and repeat.
-45degree Lunges (10-15 reps-hold 10-20lb dumbbells in each hand)
Description: Instead of stepping straight forward, step out and back at 45degree angle.
Hamstrings:
-Straight Leg Deadlift (Go med-heavy where failure is 10-12 reps)
Description: Stand in front of bar with feet shoulder width apart, bend over at waist (keeping back straight, legs should also be straight, but do not lock knees) grab bar just outside of feet, extend back upward to lift leg up along legs. Stand tall with chest up and hips forward. Push hips back and lower bar back down (keeping it close to legs) to the floor. (For you flexible ladies, you may need to stand on a box to extend past your feet so you feel the stretch in your hamstrings)
-Hamstring Risers (Mic's favorite) (8-10)
Description: Find somewhere you can kneel down and lock ankles in place (or have partner hold back of your heels while you do this exercise). With back straight, and in-line with hamstrings, lower your chest AS SLOW AS POSSIBLE to the floor, as you begin to fall, brace yourself with your hands (the lower you can go without using yoru hands the more effective), lightly push off the floor with your hands and pull your body up back to straight with your hamstrings, repeat.
-Exercise Ball Hamstrings (15-20 reps)
Description: Lay on back with legs straight in front of you, and feet resting on top of medicine ball. Digging heels into the ball, keep hips, torso, and thighs in a straight line. Curl the medicine ball up under your butt, keep everything in line as you bring the ball back out in front of your body with your legs straight in front of you. Repeat.
Glutes:
-Single leg pistol squats (mic's other fave) (6-10 each leg)
Description: Hang on to something in front of you (a squat rack bar works well) about waist high. Extend on leg out straight in front of you, while keeping body weight on the other heel. Sit back in a deep squat position, keeping your knee behind your toes, push through heel to stand, and bring extended leg back down. Switch legs after set, and repeat.
-Deep Leg Press (Heavy, 8-10 reps should be failure)
Description: Use leg press machine. Be sure to put feet at top of leg press plate, and bring weight down until you feel your butt slightly raise off the seat. Focus on your glutes as you do this exercise.
-Donkey Kicks (15-20 each leg)
Description: Lay on medicine ball, stomach down, with both hands and feet on the floor. Lift one leg, bending at the knee, and press heel straight up in the air as high as you can, flexing the glutes. Lower the knee to the medicine ball so you maintain the same angle of knee bend during entire set. Do this exercise slowly so you can feel your muscles contract. Finish set and switch legs.
Enjoy your workouts this week!
Thanks,
mic and craig
Almond Butter Chocolate Chip Cookies
Ingredients:
1 cup oats
2 TB almond butter
2 scoops whey protein powder
2 egg whites
4 packs stevia to taste
1 tsp baking powder
1/4 cup dark chocolate chips
Directions:
1. Preheat oven to 350 degrees
2. Mix all ingredients with clean hands
3. Ball up cookie dough and place on non-stick cookie sheet
4. Bake cookies about 10 minutes
Nutrition Facts (Makes 12 servings):
Calories: 60
Total Fat: 2g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 10mg
Sodium: 30mg
Carbohydrates: 6g
Dietary Fiber: 0g
Sugar: 2g
Protein: 4g
Friday, July 8, 2011
Saturday morning Body Burn
For all of you that feel the need to work up a sweat Saturday morning, here is a quick one that I estimate at about 500 calories burned. You can fit this one in before your boating, gardening, or whatever else you plan on doing tomorrow.
10 Deadlifts Ladies:105lbs Guys: 135lbs
-Keep back straight, butt out, and bend your knees.
10 Overhead Squats Ladies: 25lb bar (use dumbbells if no bar is available) Guys: 45lb bar
- Arms fully extended with hands wider than shoulders, holding bar above your head. Squat as deep as you can go, but make sure your knees stay behind your toes.
10 Pull-ups (Use assisted pull-up machine, or do jumping pull-ups if needed)
6 Full Man Makers Ladies: 10-15lb dumbbells Guys: 20-25lb dumbbells
- Standing with dumbbells at your side curl both arms up in bicep curl, then press above head, lower dumbbells to the floor and and extend legs. Do one pushup then row each dumbbell to your chest one at a time. (elbows should raise above back when rowing) Stand up and repeat.
300meter Row (substitute 200m run if no row machine is available. That is .125 on the treadmill)
Do 3-5 rounds depending on your fitness level. Be sure to rest as little as possible, this should be cardiovascular. We hope you enjoy this. We'll be in Soldier Hollow for The Spartan race. Pictures and report to come. :)
-Craig and Michaela
Saturday, July 2, 2011
Healthy Protein Options
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| Running in the sun |
This might be something that comes easy to a lot of us, but I find it can be tough to make sure I get in enough protein in a day. So #1, I always try to be prepared and cook in bulk whenever possible, but #2, it helps to know my options. Below are some good protein sources that will keep you/or help you in your quest for a lean body. You should be getting 6 servings of protein each day. Protein mostly comes from animals, but you can also get protein from dairy sources and vegetables and grains as well. Feel free to add comments on ways you get your protein, I would love to hear!
Grains and Veggies:
- Beans of all kinds (low sodium preferably)
- Chickpeas (this is what Hummus is made from)
- Lentils
- Quinoa (this is like rice, but actually has a lot of great protein)
- Natural nut butters (almond, cashew peanut, hazelnut)
- Non-dairy beverages (fat-free almond, coconut, rice, or soy milk)
- Unsalted raw nuts and seeds
- Tempeh and Tofu
- Whey protein (protein shakes are a must for me!)
- Dairy
- Fat-free plain greek yogurt (great with berries and fruit)
- Kefir
- Low-fat cottage cheese
- Low-fat mozzarella string cheese
- Red Meat
- Beef tenderloin
- Bison
- Sirloin
- White Meat
- Chicken
- Pork Tenderloin
- Eggs or egg whites (I usually HB a dozen or so and have them throughout the week)
- Turkey
- Seafood
- Canned tuna, packed in water (not oil)
- Canned Salmon, packed in water
- Fresh Fish (Cod, tilapia, Salmon, tuna, etc)
- Scallops
- Shrimp
- Mussels
Happy 4th of July weekend everyone!
Friday, July 1, 2011
What are your fitness goals?
I see people every day that say they "want to get in shape" or "get fit" and after asking them a few questions, i realize they don't have a clear understanding of what "being fit" means to them. Five years ago, my goals were to run a 4.4s 40yards and being able to cover any collegiate wide receiver. Now, my focus has shifted to being able to excel at the activities I enjoy (and of course, being able to see a six-pack when I take my shirt off).
So the first step in reaching your fitness goals is to decide exactly what they look like. For Michaela, and many other women I have trained, it's lowering your body fat percentage, and for some guys, it's building bigger biceps. For others, it could be having a six-pack by summer, not losing your breath when playing a pick up game of basketball, or bench pressing 300lbs.
Whatever your goals are, we will discuss topics ranging from nutrition recipes and food journals to sample workouts, specific exercises, personal opinions, advice, and any anything else that might help you reach your fitness goals. Some of it may be applicable to your specific goal, and some may not, but all of it will benefit your overall health and fitness.
If you have a specific topic or any questions that you would like covered, feel free to email us or comment on any of our posts.
HungryFitness@gmail.com.
Thanks for reading.
Here is a little 5 minute ab blast to do at the end of your next workout.
Dumbbell Abs (hold a 5 or 10lb dumbbell)
- 20rep DB Crunch
- Lying on back, legs flat on ground, extend dumbbell above chest and crunch up pushing dumbbell to ceiling
- 20 each side: Russian Twist
- Sitting up, lean back to 45 degree angle, let feet come off floor and touch dumbbell to right side of body on floor, twist to left side.
- 20rep Lying Leg Lifts
- Lying on back, place weight between feet, keeping legs straight lift legs straight above hips, and lower back down coming as close to the floor as possible without touching.
- 20rep V-Ups
- Holding dumbbell in both hands, extend overhead as you lie back, and bring toward feet as body folds into "V"
- All four exercises are without rest.
- Rest 1 minute and Repeat if possible.
7/1 Food Journal
Sleep 11:30-6:30
Biceps and triceps lift with Trina and Ally
I honestly can't tell you what we did today! It was one of those mornings where I just followed the workout Trina had planned and I was super distracted. :) it was fun though!
8:00am
Protein shake at the gym-chocolate whey, oats, PB, 1/2 banana.
Super yummy and since I spaced breakfast I was starving!
12:00pm
Cafe zupa's
1/2 chicken summer salad (lettuce, cashews, chicken, vinaigrette dressing, strawberries, cranberries, grapes)
1/2 white bean and veggie soup
1 strawberry
2:00pm
Mango
3:00pm
1 fruit muesli bar
1 light muscle milk
Swimming
6:15pm
1 turkey burger with grilled pineapple and veggies on top
8 oz sweet potato w/yogurt Dijon dip
9:00pm
1 fresh Mango (from my bountiful basket)
1/2 cup honey Greek yogurt
I froze this, and it was awesome!
*I probably didn't need this, but after watching everyone eat custard I wanted something fun! I thought this was an okay alternative... :)
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