Wednesday, August 28, 2013

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
1 tbsp Baking Powder
1/2 tsp Salt
1 tbsp Cinnamon
1/4 tsp Allspice
1/4 tsp Nutmeg
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


Thursday, August 22, 2013

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


Tuesday, August 20, 2013

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

3 sets of 12 reps
1 min rest 

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest
Standard or on knees

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest


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

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min
3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest 

3 sets of 12 reps
1 min rest


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
3 sets of 12 reps
1 min rest

3 sets of 12 reps, 1 min rest

3 sets of 12 reps
1 min rest 

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

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 

3 sets of 12 reps
1 min rest
Standard or on knees

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest
Standard or on knees

3 sets of 12 reps
1 min rest


3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 9

Back and Biceps
3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

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!

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest




Phase 1 // Week 2 // Day 11

Shoulders and Abs

3 sets of 12 reps
1 min rest

3 sets of 12 reps, 1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

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!

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

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

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Pullup

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bent-Over Barbell Row

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

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

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Machine Flyes

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bar Dips

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

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

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

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, herehere and here


3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

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!


3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

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

3 sets of 10 reps
Alternate Option:
Pullup

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bent-Over Barbell Row

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

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

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Machine Flyes

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bar Dips

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

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. 

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


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

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

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





Monday, August 19, 2013

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

Friday, August 16, 2013

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
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light
1/2 cup Splenda, Truvia, or Ideal
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.



Thursday, August 15, 2013

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

Unsweetened Vanilla Almond Milk 1/2 cup
Salt 1 dash
2 tiny scoops Stevia or 2 packets Truvia
Blueberries 1/4 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
½ cup Splenda or Truvia
½ tsp Baking Soda
¼ tsp Salt
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





Wednesday, August 14, 2013

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.








Tuesday, August 6, 2013

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


Monday, August 5, 2013

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


Friday, August 2, 2013

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