Protein pancakes and shoulders

These guys make such a great snack! 

Super easy and paleo friendly. 

*1 banana

1/3-1/2c egg whites 

A pinch of baking soda 

Vanilla protein powder (I used paleo pro)

3 tbsp coconut flour

I cook mine on a griddle with some avocado oil.

 CHECK OUT THIS LITTLE GEM! 

Shoulders

*static seated dumbbell  presses 

3 sets 10-10-5 reps each set

*barbell upright rows

3 sets 15

*all around plate raises 

3 sets 30-20-10 increasing wt

*dumbbell straight arm front raises

3 sets increasing wt 20-15-12

*cable single arm rear felt fly

3 sets increasing wt 15 reps

*leaning single arm cable fly

3 sets increasing wt 10-15 reps

*standing cable upright row

3 sets increasing wt 12-15 reps

*front plate raise (heavy plate) 

3 sets 10 reps (no rocking)

*dumbbell shrugs

3 sets increasing wt 20 reps

SHOULDERS workout from yesterday. 

Thought I'd share since so many of you ask me about what I do. 

I usually rotate machines, cables, free wts and currently in trying to hit all angles of my shoulder. I used to just press and press and press! ;)

Rear felt cable flys as finisher 

*until failure ( lighter wt ) (think 30-50 reps) 

This took me and hr and 15 maybe. Maybe a little less. 

Hope y'all are having a great summer! 

Wednesday workout! ARMS!

So many people ask about my arm routine. I try to switch things up everytime and sometimes go heavier, sometimes go more reps, sometimes more cables and sometimes free weights. 

Have fun!! 

Leftovers

Leftovers! This is what was left over in my fridge this week when I went to load the new groceries.  I was so sad.  Typically i try to make good use of all the leftovers but this is just pitiful.  

I left this on the counter all day and I swear to you every single time someone came into the kitchen I went in a mini rant about how wasteful this was and how sad I was that this food and money is being wasted. 

I mean, there is fruit, eggs, chicken, turkey burgers, veggies, salad...

And according to the kids "we have nothing to eat in this house"

Ugh!!! 

Do you eat leftovers in your house? 

Kale salad

This past weekend on our date night (we have date night once a week) John and I decided to hit up Teds Montana grill.  I love this place but haven't ventured away from the skinny dip burger much. 

This weekend John and I did a split dinner, me ordering the crab cake, which is HUGE lump crab! So yum.  It comes with a kale salad and another side of your choice. He got the bison filet with broccoli and kale salad.

Everything was so good that we went back again! Lol like 2 days later! 

Tonight I decide to try and make my own kale salad and the result was great! Super easy, clean and a big hit with the kids! One trying to get thirds!! 

I used 

*1 large bunch or organic kale 

1c shredded carrots

1c shredded purple cabbage 

A handful of goji berries and a handful of yellow raisins. 

Squeezed the juice of one large lemon over top, sprinkled with pepper and a bit of pink salt and tossed.

Kept it in the fridge until the rest of dinner was done! 

*the potatoes were brushed with avocado oil, sprinkled with a no salt garlic blend and baked on 375 for about 45 minutes.  

Workout Wednesday! (Last week of school)

It's been crazy strange trying to get in my workouts this week. Kids schedules are all off, they have a ton of activities and John is traveling this week.  I've had to change times up a bit but have really wanted to get in because my trainer is leaving! :(  

Gonna miss seeing him every week.  I'm trying to soak up all his fitness knowledge before he leaves! Lol

Here is a glute day workout for home and for the gym.  Give it a try.  Use weights when you can at home. Take the time to et the form right before going at it.

PUSH! PUSH! PUSH!! 

Have a great Wednesday Everyone! Let me know if you try the workout! 

Worry less

Kicking yourself for what you ate this weekend? 

Stop!

Thinking about doing extra cardio because you are pizza this weekend?

Stop!

It's done. It happened and you can go back and guess what? It's okay!

I'm not sweating my weekends because I know that I have worked my ass off towards my goals.  My not clean foods are maybe 5% of my week.

I'm not sweating my weekends because I know that I am kicking my ass every time I go to the gym.

I'm not sweating my weekends because I know that date nights that maybe include beer and salmon dip are a super great way for my husband and I to keep growing in our relationship. Yup, over beer, salmon dip and awesome conversation! EVERY WEEKEND! 

I'm not sweating my weekends because I know that in some short years my kids will be young adults. At college and driving all over town, not sitting in my passenger seat telling me about the day. So popcorn movie nights and fro yo dates with them are cherished time. 

Do I check my abs on Monday? Heck yeah! Lol and they are ALWAYS still there!! I'm not going to be doing extra cardio, I'm not lowering my calories this week, I'm not going to do two workouts to work off the pizza.

I'm going to move forward. Write up my workouts, plan my meals and look at the pictures on my camera roll from the weekend and smile! 

Have a great week everyone! 

Stay positive, stay motivated! 

Workout Wednesday! Legs!

 Yesterday I challenged myself to see what weight I could push without a trainers help.  Typically I wait for my heavy leg days and do them with my trainer for the spot and push! 

But my trainer is moving and I am no longer going to be using a trainer after May.  

I honestly was a little scared when thinking about it.  Will I mess up?  Will I be able to push the wt on my own? Can I push myself hard enough? 

Will I mess up all my gains? 😖

Yesterday, I decided NO! And YES! Lol

Yes I can push myself hard enough, and lift enough!! 

No I will not mess up and loose my gains! 

I want to be able to do it for myself and also be able to send my trainer a picture in a couple months with forward progress!  

GET AFTER IT PEOPLE!

have a great Wednesday!