Skinny Breakfast - Pumpkin Spice Pancakes

Just in time for fall! These pancakes have amazing flavor. I LOVE PUMPKIN! =]

Ingredients

1 1/2 cups Oat Flour

2 tbsp Splenda, Truvia, or Ideal

1 tbsp Baking Powder

1/2 tsp Salt

1 tbsp Cinnamon

1/4 tsp Allspice

1/4 tsp Nutmeg

4 Egg Whites

1/2 cup Raw Pumpkin

1 1/2 cups unsweetened Almond Breeze

*To make these protein pancakes instead, use only 1 1/4 cup of oat flour and 2 scoops of your favorite vanilla protein.

Directions

Preheat griddle to medium heat.

Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl.

Wisk egg whites and pumpkin. Mix in Almond Breeze.

Add wet ingredients to dry ingredients and mix together.

Spray griddle with non-stick butter spray.

Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.

Makes 10 pancakes

5 Killer CrossFit Workouts

CrossFit requires some insanity with a “don’t quit until you’re dead attitude”. These are extremely tough workouts but when you push yourself and finish, you’ll be left feeling more than accomplished.

Workout 1

Treadmill – Running for 1 Mile

Pull-ups – 100 reps

Push-ups – 200 reps

Self-Squat - 300 reps

Treadmill – Running for 1 Mile

Workout 2

Barbell Thruster – 25 reps

Pull-ups – 25 reps

Workout 3

Barbell Thruster – 100 reps for time with 5 burpees on the minute every minute.

Workout 4

Barbell Deadlift – (1.5 bodyweight) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Powerclean - .75 of bodyweight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Barbell Bench Press – Medium Grip at body weight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Workout 5

7 Rounds for Time

Kettlebell Swings -15 reps

Power Clean – 15 reps

Box Jump – 15 reps

12-Week Beginners Guide to Muscle Building // Phase 1

Congrats on making the decision to start this journey to a fit lifestyle!  This 12-week program will guide you to becoming fit while teaching you all the tools you’ll need to maintain that fit and healthy lifestyle. Feel free to contact me with any questions you might have along the way!

Phase 1 is the muscle endurance phase so you’ll need to do 3 sets of 12 repetitions with 1 minute rest between sets. Remember not to push yourself beyond your abilities – it could cause injury or burnout due to sore muscles. You’ll want to lift 60% of your maximum ability.

Phase 1 // Week 1 // Day 1

The Workout

Chest and Triceps

Dumbbell Bench Press

3 sets of 12 reps
1 min rest 

Flat Bench Cable Flys

3 sets of 12 reps
1 min rest

Narrow Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Standing Dumbbell Triceps Extension

3 sets of 12 reps
1 min rest

 Triceps Pushdown

3 sets of 12 reps
1 min rest


Phase 1 // Week 1 // Day 2
Back and Biceps

Wide-Grip Lat Pulldown

3 sets of 12 reps
1 min rest

 One-Arm Dumbbell Row

3 sets of 12 reps
1 min rest

 Seated Cable Rows

3 sets of 12 reps
1 min

 Underhand Cable Pulldowns

3 sets of 12 reps
1 min rest

 Dumbbell Alternate Bicep Curl

3 sets of 12 reps
1 min rest 

One Arm Dumbbell Preacher Curl

3 sets of 12 reps
1 min rest

Standing Biceps Cable Curl

3 sets of 12 reps

1 min rest

Phase 1 // Week 1 // Day 3

It's LEG DAY! I LOVE leg day! =] 

Leg Press

3 sets of 12 reps
1 min rest

Leg Extensions

3 sets of 12 reps
1 min rest

Wide Stance Barbell Squat

3 sets of 12 reps
1 min rest

Seated Leg Curl

3 sets of 12 reps
1 min rest

Standing Calf Raises

3 sets of 12 reps
1 min rest

Seated Calf Raise

3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 4
You’re almost done with your first week of training! That wasn't so bad right?!

Shoulders and Abs

The Workout

Seated Dumbbell Press

3 sets of 12 reps
1 min rest

Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

3 sets of 12 reps, 1 min rest

Side Lateral Raise

3 sets of 12 reps
1 min rest 

Seated Bent-Over Rear Delt Raise

3 sets of 12 reps
1 min rest

 Exercise Ball Crunch

3 sets of 12 reps
1 min rest

Air Bike

3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 5

REST

Phase 1 // Week 1 // Day 6

REST

Phase 1 // Week 1 // Day 7

REST

Phase 1 // Week 2 // Day 8
To Recap:  3 sets of 12 repetitions with 1 minute rest between sets

 Chest and Triceps 

Wide Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Dumbbell Bench Press

3 sets of 12 reps
1 min rest

Flat Bench Cable Flyes

3 sets of 12 reps
1 min rest

Narrow Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Standing Dumbbell Triceps Extension

3 sets of 12 reps
1 min rest

Triceps Pushdown

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 9

Back and Biceps

Wide-Grip Lat Pulldown

3 sets of 12 reps
1 min rest

One-Arm Dumbbell Row

3 sets of 12 reps
1 min rest

Seated Cable Rows

3 sets of 12 reps
1 min

Underhand Cable Pulldowns

3 sets of 12 reps
1 min rest

Dumbbell Alternate Bicep Curl

3 sets of 12 reps
1 min rest

One Arm Dumbbell Preacher Curl

3 sets of 12 reps
1 min rest

Standing Biceps Cable Curl

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 10
You're on your way to some killer stems! You guessed it - LEG DAY!

Leg Press

3 sets of 12 reps
1 min rest

Leg Extensions

3 sets of 12 reps
1 min rest

Wide Stance Barbell Squat

3 sets of 12 reps
1 min rest

Seated Leg Curl

3 sets of 12 reps
1 min rest

Standing Calf Raises

3 sets of 12 reps
1 min rest

Seated Calf Raise

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 11

Shoulders and Abs

Seated Dumbbell Press

3 sets of 12 reps
1 min rest

Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

3 sets of 12 reps, 1 min rest

Side Lateral Raise

3 sets of 12 reps
1 min rest

Seated Bent-Over Rear Delt Raise

3 sets of 12 reps
1 min rest

Exercise Ball Crunch

3 sets of 12 reps
1 min rest

Air Bike

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 12

Rest

Phase 1 // Week 2 // Day 13

Rest

Phase 1 // Week 2 // Day 14

Rest

Phase 1 // Week 3 // Day 15

Today is a big day! It’s the first day of muscle building! The last 2 weeks you’ve been prepping your muscles, now is when we start building and toning them! We're starting with our legs!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 3 // Day 16
Back and Biceps

Hammer Strength Lat Pull

3 sets of 10 reps

Wide-Grip Lat Pulldown

3 sets of 10 reps

Alternate Option:
Pullup

Seated Narrow Grip Cable Rows

3 sets of 10 reps

T-Bar Row

3 sets of 10 reps

Alternate Option:
Bent-Over Barbell Row

Back Extensions

3 sets of 10 reps

Barbell Curl

3 sets of 10 reps

Incline Dumbbell Curl

3 sets of 10 reps

Alternate Hammer Curl

3 sets of 10 reps

Phase 1 // Week 3 // Day 17

Keep up the hard work! You're probably doing things you you've never done and that is something to be proud of! Don't stop - let's keep pushing forward!

Chest and Triceps

Wide Pushups (close hand position also shown)

3 sets of 10 reps

Incline Dumbbell Press

3 sets of 10 reps

Flat Bench Flyes

3 sets of 10 reps

Alternate Option:
Machine Flyes

Decline Flyes

3 sets of 10 reps

Bench Dips

3 sets of 10 reps

Alternate Option:
Bar Dips

Lying EZ-Bar Triceps Extension

3 sets of 10 reps

Dumbbell Triceps Kickback

3 sets of 10 reps

Overhead Two Handed Triceps Extension

3 sets of 10 reps

Cable One Arm Triceps Extension

3 sets of 10 reps

Phase 1 // Week 3 // Day 18
LEG DAY!!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 3 // Day 19

We're focusing on shoulder and abs today! If you're struggling with motivation, make a motivation board if you haven't already. Here are some examples of some of  my favorite motivation boards, here, here and here. 

Seated Dumbbell Press

3 sets of 10 reps

Rear-Delt Cable Flyes

3 sets of 10 reps

Dumbbell Front Raise

3 sets of 10 reps

Seated Arnold Press

3 sets of 10 reps

Dumbbell Lateral Raise

3 sets of 10 reps

Seated Bent-Over Rear Delt Raise

3 sets of 10 reps

Crunches

3 sets of 10 reps

Roman Chair Leg Raise

3 sets of 10 reps

Oblique Crunches - On The Floor

3 sets of 10 reps per side

Phase 1 // Week 3 // Day 20

REST

Phase 1 // Week 3 // Day 21

REST

Phase 1 // Week 4 // Day 22

We're focusing on legs again today. Did you know that most people's "problem areas" are their butt and legs? We'll fix that! Keep up the hard work!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 4 // Day 23

Today is a back and biceps day! Men, you know the drill - ladies, don't fret, conquering these muscles shows hard work and dedication. If you're not feeling like a bombshell yet, get ready because your back and biceps are the cherry on top.

Hammer Strength Lat Pull

3 sets of 10 reps

Wide-Grip Lat Pulldown

3 sets of 10 reps

Alternate Option:
Pullup

Seated Narrow Grip Cable Rows

3 sets of 10 reps

T-Bar Row

3 sets of 10 reps

Alternate Option:
Bent-Over Barbell Row

Back Extensions

3 sets of 10 reps

Barbell Curl

3 sets of 10 reps

Incline Dumbbell Curl

3 sets of 10 reps

Alternate Hammer Curl

3 sets of 10 reps

Phase 1 // Week 4 // Day 24

Get ready to forget about flab with this triceps and chest work out. 

Wide Pus-ups (close hand position also shown)

3 sets of 10 reps

Incline Dumbbell Press

3 sets of 10 reps

Flat Bench Flyes

3 sets of 10 reps

Alternate Option:
Machine Flyes

Decline Flyes

3 sets of 10 reps

Bench Dips

3 sets of 10 reps

Alternate Option:
Bar Dips

Lying EZ-Bar Triceps Extension

3 sets of 10 reps

Dumbbell Triceps Kickback

3 sets of 10 reps

Overhead Two Handed Triceps Extension

3 sets of 10 reps

Cable One Arm Triceps Extension

3 sets of 10 reps

Phase 1 // Week 4 // Day 25

Legs! Legs! Legs! You're about to have some killer legs. =] This leg workout will target your calves and quads. 

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 4 // Day 26

 Shoulders and Abs are on the agenda today. We're about to step into fall but that's no reason to slack on your midsection. Show your determination and focus while you build your best body. 

Seated Dumbbell Press

3 sets of 10 reps

Rear-Delt Cable Flyes

3 sets of 10 reps

Dumbbell Front Raise

3 sets of 10 reps

Seated Arnold Press

3 sets of 10 reps

Dumbbell Lateral Raise

3 sets of 10 reps

Seated Bent-Over Rear Delt Raise

3 sets of 10 reps

Crunches

3 sets of 10 reps

Roman Chair Leg Raise

3 sets of 10 reps

Oblique Crunches - On The Floor

3 sets of 10 reps per side

Phase 1 // Week 4 // Day 27

REST

Phase 1 // Week 4 // Day 28

REST

Congratulations on completing phase 1 of 3 in the 12-Week Beginners Guide to Building Muscle Series. Up next is Phase 2 where we take it to The Next Level.

Phase 2 - Level Up

No Equipment CrossFit Workout

Move from one exercise to the next without resting.

Jump Squats – 10x

Butterfly Situp -10x

Burpee -10x

Triceps Dip -10x

Lunge Hop – 10x

Pushup – 10x

Complete as many rounds as you can in 15 minutes

Skinny Snacks - Lemon Protein Bars

Protein bars make a great post workout snack but they get expensive and typically if they taste good they aren't that good for you. These lemon protein bars are an inexpensive, healthy alternative. 

Pick a day to prep your snacks and meals for the week. Sundays are always best for Troy and I to get our shopping and weekly meal prep out of the way. 

Ingredients

1 cup oat flour

2 scoops vanilla whey protein

1/4 tsp salt

1/2 tsp baking soda

2 qt mix Crystal Light

4 egg whites

1/2 cup Splenda, Truvia, or Ideal

8 oz baby food applesauce

4 oz water

Directions

Preheat oven to 350 degrees.

Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.

Mix egg whites, Splenda, applesauce and water in a bowl.

Add wet ingredients to dry ingredients and mix together.

Spray 8x8 glass dish with non-stick butter spray.

Pour ingredients into dish.

Bake 23 minutes.

Makes 16 squares.

New Mom Fitness Rules - Post Pregnancy

Follow your Doctor’s Recovery Recommendations

Chat with your doctor and get a specific time frame for recovery before hitting the gym. I know you’re anxious to get your pre-baby body back but attacking the gym too soon can leave you with long-term problems. There are plenty of other things you can be doing to get back in shape.

Meal Prep Pre-Baby

With a new baby at home you’ll be exhausted as it is and trying to squeeze in gym time between shut-eye will be tough. Instead of jumping right back into lifting and exercising which can cause long-term damage to your body, focus on proper nutrition while you recover. Crock pot meals are a great option. The last weeks of your pregnancy while you’re anxiously awaiting the arrival of your baby do some meal prepping and freeze these meals. My favorite crock pot freezer recipes are Chili, Southwest Spaghetti and Minestrone Soup.

Protein Powder

Ask your doctor what type of proteins he recommends for breastfeeding mothers. Have 1 serving of protein powder first thing in the morning, this will be sure to get you back in the gym spirit. 

Breast Feed

Did you know that breastfeeding can burn up to 500 calories per day! WOW! Not only will you speed up weight loss getting you closer to your pre-baby weight, your baby will also receive all of the healthy things you’ve been eating.

Strive for Consistency

Your schedule will be zonked from all angles, from sleeping and eating to quality time with your hubby and workouts. Don’t be too hard on yourself if you can’t get to the gym 5 days a week for an hour at a time like you did before. If you just can’t squeeze the time in at the gym, take a stroll around the block with your new baby. Some exercise is better than no exercise.

*** Always consult your doctor before starting any physical activity or taking any sort of supplement to ensure you're doing what is best for YOUR health and YOUR body.

Have a great week pretties!

Skinny Breakfast - Blueberry Pancakes

My big pregnancy craving has been pancakes and waffles. =x But I don't feel as guilty munching on these. I love this pancake recipe! I cook them at night and stick them in the fridge for the next morning. There’s no way I’d have enough time to whip up some pancakes in the am. They aren’t quite like fresh pancakes when they’re microwaved the next day but it beats skipping breakfast!

Ingredients

Egg Whites 6

Old Fashioned Oats 1/2 cup

Baking Powder 1 tsp

Unsweetened Vanilla Almond Milk 1/2 cup

Salt 1 dash

2 tiny scoops Stevia or 2 packets Truvia

Blueberries 1/4 cup

Unsweetened Applesauce 1/2 cup

Cinnamon 1 dash

Directions

Put egg whites, oats, baking powder, almond milk, salt and Splenda in the blender.

Blend for 30 seconds on med-high speed.

Spray a pan with non-stick cooking spray, pour batter on pan and add half the blueberries.

Cook like a regular pancake.

For topping, add applesauce and cinnamon.

Recipe makes two pancakes

Skinny Snacks - Chocolate Protein Bars

What’s better than a tasty snack that’s also healthy for you? These Chocolate Protein Bars are great post-workout snacks that are packed with healthy ingredients. Save money and make your own protein bars!

Ingredients

1 cup Oat Flour

4 Egg Whites

2 scoops Vanilla Whey Protein Powder

½ cup Splenda or Truvia

½ tsp Baking Soda

¼ tsp Salt

8oz Berry flavored Baby Food

3 tbsp Baking Cocoa

4oz Water

Directions

Preheat oven to 350 degrees.

Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.

Mix wet ingredients (egg whites, Splenda,  Berry flavored Baby Food, Water) together in a medium sized bowl.

Add wet ingredients to dry ingredients and mix together.

Spray cooking dish with a non-stick butter spray and add batter to dish.

Bake 20-30 minutes in oven.

Makes 16 squares

Skinny Dinners - Caprese Grilled Chicken

I made this deliciousness last night. Caprese anything is SOOOO good and simple! Add another quick clean eating meal to the books!

You’ll Need

Fresh Mozzarella

Fresh Basil

Sliced Tomato

Chicken Breast

Directions

Grill or Broil Chicken for 10-15 minutes depending on how thick your chicken cutlets are. Lay sliced mozzarella on top and let it slightly melt. Add basil and tomato on top. Walla! 

Skinny Dinners - Slow Cooker Balsamic Chicken

Any meal I can throw in the crock pot and leave it is a winner in my book. After a long day at work and a long drive home in the heat the last thing I wanna do is stand over the hot stove for an hour. I've absolutely added this slow cooker to my recipe book! 

You’ll Need

4-6 boneless, skinless, chicken breasts

2 cans diced tomatoes

1 medium onion

4 garlic cloves

1/2 cup balsamic vinegar 

1 tbsp. olive oil

1 tsp dried oregano

1 tsp basil

1 tsp rosemary

1/2 tsp thyme

ground black pepper to taste

Directions

Pour the olive oil on bottom of slow cooker, add chicken breasts, salt and pepper each breast, put sliced onion on top of chicken then put in all the dried herbs and garlic cloves. Pour in vinegar and top with tomatoes.

Cook on high for 4 hours, serve over whole wheat pasta

Skinny Dinner - Sockeye Salmon Recipe

I LOVE healthy meals that taste good – who doesn’t!? I also love any recipe that uses my mom’s Million Dollar Dry Rub too. =] This is an awesome quick weekday meal you can throw together in under 15 minutes. Pair it with some steamed veggies and quinoa for a meal the whole family will enjoy.

4 (6 ounce) Wild Caught Sockeye Salmon fillets

1 tablespoon canola oil or coconut oil

Dry Rub

1 TBS Pepper

1 TBS Garlic Powder

1 TBS Chile Powder

1 TBS Oregano

1 TBS Paprika

1 TBS Cumin

1 TBS Salt

1 TSP Brown Sugar

Directions:

Combine spices in a small bowl.

Brush each side of salmon with 1/2 tablespoon oil. Evenly distribute seasoning on both sides of the salmon. Set oven to broil on High, cook salmon 5-6 minutes on each side. The outside should be crispy and the salmon should easily flake with a fork.

No Equipment CrossFit Workout

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These no equipment CrossFit workouts are great for getting some exercise on a day you can't get to the gym. Remember some exercise is better than no exercise! 

The Workout  

50 push-ups, 75 air squats and 25 burpees.

10 vertical jumps followed by a 400 meter run

250 jumping jacks

run for a half mile then complete 50 air squats

100 air squats

Fit Couples - Monday Motivation

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I love this! Working out with Troy on a regular basis brings us closer. We get to challenge each other and motivate each other! 

Who's your favorite workout partner?

Check out the AlexaJeanFitness Instagram for daily fitness and health motivation! 

No Equipment - CrossFit Workout

Money can get tight, especially in the summer time with all the vacations, weddings etc. Save some money and breakup your workout routine with this no equipment CrossFit training! 

10 air squats, 10 sit-ups and 10 push-ups

10 burpees followed by a 100m sprint – 10x

10 push-ups followed by a 100m sprint – 10x

100 air squats

100 burpees

100 air squats

90 Day Transformation - No Equipment, At Home Workout

Couple this quick at home workout with some clean eating and you’re well on your way  to toning and firming up!

90-day transformation

50 crunches

20 squat jumps

1 minute plank

2 minute wall sit

30 side crunches each side

20 roll-back and jumps

20 v-ups

90 regular calf raises

30 single leg calf raises each leg

Get busy! =]

Have a great weekend and feel free to shoot me an email with any fitness or meal planning questions! alexajeanfitness@gmail.com