WOW Linkup 5/28/14

Hostess: 

Diatta Harris

Femme Fitale Fit Club

Blog:  http://femmefitalefitclub.com

Facebook:  http://facebook.com/femmefitalefitness

Twitter:  http://twitter.com/dstprl

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Cohost:

Jenn

http://comebackmomma.com

http://facebook.com/comebackmomma

http://twitter.com/comebackmomma

http://instagram.com/comebackmomma

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Amanda

Google+:  https://plus.google.com/u/0/+AmandaH_EatHardWorkHard Twitter:  http://twitter.com/eathardworkhard Instagram:  http://instagram.com/eathard_workhard

Videos and Posts I've Been Loving

This fun video from Olympus Iron shows some fun that happened during FitCon this past weekend! More details on my trip to come.

An eye opening post on why Hannah stopped being vegetarian.

I always love reading about (and seeing pictures of) what Elise is up to food and life wise!

This video about a THIGH GAP made me laugh!!



Don't forget to link up with us!

An InLinkz Link-up

My Week of Workouts (Skipped a Week) #20

Check out lat weeks workouts here.

Okay guys, so I actually skipped a week of tracking my workouts. Last week was a MESS in my life and I used my workouts as a time to get away from everything. I wasn't concerned about tracking, even though I did hit some new PRs.

Monday
Deadlift day yo.

TRX pull ups, 3x10

54321 deadlifts, 3 rounds 105# 2 rounds 110#
3x3-4 125#, 3x2 135#, 2x1 145#

Tbar row:
75# 2x10, 85# 2x5, 95# 2x3 (a bit too heavy), 2x3 90#

Barbell row:
6x6 65#

Single arm DB row: 1x5 30#, 1x8 25#

Tuesday
Power yoga!

Wednesday

20 min EMOM:
4-5 front squats 45#
4-5 KB swings 30#
4-5 KN jump squats 30#

hangclean to front squat to pushpress 45# x5
jump lunges x5

I finished up with plyometric leg day with some weighted step ups, single leg deadlifts and kettbell swings.

Thursday
I did 30 minutes of HIIT at home and some bicep and triceps

3 rounds each

tricep overhead 20# 8-10
tricep dips

bicep curls 20# drop to 10#

Friday
New PR on squats!!

Back squats: 3x10 75#, 3x10 85#, 2-3x6-8 95# 3x3 105#
Front squats: 5x5 65#

BSS: 2x10 ES 50# total DB
Cable kickback: 2x10 ES 25# ?

Single leg deadlift 2X10 ES 30#
Back lunge to kick 2x10 ES 30#

Leg ext: 3x10 105-110#

Saturday
Shoulders and Chest today!

Pushpress: 3x3 55#, 3x1-2 60#, 3x3 55#

DB chest press: 2x3 60# total , 4x6 50# total

3x10 ES Snatch 20#
3x10 KB highpull 30#

Single arm DB press ES 2x8-10 20#
Single arm cable pull ES 2x10 10#

Hangclean to pushress 2x3-5
pushups incline 3x10

Sunday

Some yoga and 30 minutes of Battle Ropes. Also some tricep (used rope ext this time... 25# and bicep work!)

What It Takes To Be PRETTY MUDDY

On a recent Week of Workouts, I posted a picture from my recent adventure at the Pretty Muddy Dallas Run!



I won the entry from a contest over at FitFul Focus. I couldn't have been happier when Nicole asked if I would like to do a guest post for her about my experience!



Head over to Nicole's blog to read the article! 

WOW Linkup 5/21

 

 

Hostess: 

Diatta Harris

Femme Fitale Fit Club

Blog:  http://femmefitalefitclub.com

Facebook:  http://facebook.com/femmefitalefitness

Twitter:  http://twitter.com/dstprl

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Cohost:

Jenn

http://comebackmomma.com

http://facebook.com/comebackmomma

http://twitter.com/comebackmomma

http://instagram.com/comebackmomma

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

 

Amanda

Google+:  https://plus.google.com/u/0/+AmandaH_EatHardWorkHard Twitter:  http://twitter.com/eathardworkhard Instagram:  http://instagram.com/eathard_workhard

Videos and Posts I've Been Loving

This video is a few weeks old, but I just saw it. This guy can seriously put away a meal (sound familiar?)!! Like holy moly, I need to meet this guy so we can go eat together. Match made it heaven.

How to Use a Gymboss Interval Timer... I love timers like these for HIIT!

My Health Update and The Best Types of Whey Protein for Your Body... I always love Heather's insightful posts. She and I share many of the same tummy problems and I can TOTALLY relate!

4 Ingredient Vegan Chocolate Icecream... and this, friends, is why I need an ice cream machine.

Paleo Made Me Miserable... another great, down to earth post by Tara.


Don't forget to link up with us!!

An InLinkz Link-up

Cabbage Punjabi Recipe

(BAD PICTURE ALERT!!)

This yummy recipe was made alongside my Indian Chicken Stew.

Special thanks to Everyday Maven for the inspiration for this recipe. (I only made a few tweaks, so really it's all her!)

Cabbage Punjabi
2 TBSP coconut oil
1/3 cup water or stock
1 medium head of cabbage, chopped/ chucked up
1 medium onion, diced
1" piece of fresh ginger, peeled and finely chopped
2 small jalapenos, diced and deseeded (reduce if you want less spice)
1 can garbanzo beans
2 TSP turmeric
TBSP cumin seed
TSP ground cumin
2 TSP ground coriander
TSP chili powder
salt and pepper to taste

\
Thank you prep work!! This makes things TONS easier. I prechopped my veggies before I started the meal so things went by quickly and smoothly.

Take your coconut oil and heat it over medium heat. Add in the onion, ginger, and jalapeno and let it saute for a minute or two. Then, toss in all your spices and stir the mixture together so it doesn't burn.

Add in your chopped cabbage, and try to mix the pot so that the spices coat the cabbage. This will turn it entire dish yellow!

Let the cabbage saute for a few minutes before adding in the water or stock and the beans, and covering the mixture.



Simply allow the cabbage to become soft, reduce the heat, and serve!

What is your favorite way to use cabbage?

Natalie 

WOW Linkup 5/14/14

 

 

Hostess: 

Diatta Harris

Femme Fitale Fit Club

Blog:  http://femmefitalefitclub.com

Facebook:  http://facebook.com/femmefitalefitness

Twitter:  http://twitter.com/dstprl

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Cohost:



Jenn

http://comebackmomma.com

http://facebook.com/comebackmomma

http://twitter.com/comebackmomma

http://instagram.com/comebackmomma

 

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

 

Amanda

Google+:  https://plus.google.com/u/0/+AmandaH_EatHardWorkHard Twitter:  http://twitter.com/eathardworkhard Instagram:  http://instagram.com/eathard_workhard

Videos and Posts Im Loving

Is Cardio Really That Bad? I adore Tara and this is such a truthful and insightful post!

This new banana bread recipe from Elise looks SUPER simple and great.

HEALTHY DONUTS? I always adore Gigi and her humor!

I love watching these videos! And Michael Kory is never disappointing. 

Don't forget to link up with us!

An InLinkz Link-up

My Week of Workouts #19

Check out last weeks workouts here.

Monday
Holy. Actual. Heck. I AM HURTING.

54321 Deadlift: 6 rounds at 110#
2x1 115#, 2x1 130#, 1x1 140# !!! 

Tbar row: 3x2-3 90#!! 3x2-4 85#, 3x3-4 80# 3x5-8 75#

Single arm row ES: 3x10

Lat pulldown: around 50#, 3x6
straight arm pulldown: went from 15#-25#, 3x8-10

Tuesday
So. Sore. Power yoga time!!

Wednesday
WHY DID MONDAY MAKE ME SO STIFF AND SORE? Those deadlifts!!

Again I did about 6 circuits composed of 3-4 leg and plyometrics moves, for 10 reps each. Then I ended with this blogilates video:

Thursday
Battle Ropes and CHEST!

DB press: 2x1 30# DBS, 4x6 25# DBS

Single arm cable fly: 2x12 up 5#, 2x5 mid 10#
Single arm incline DB press: 4x8-5 20#

Friday
Legs. Today my Polar HRM was acting up (maybe because of the humid weather here in TX?) and it didn't save my workout! Poo. It also was reading that I had only burned around 250kcal after my LEG workout (its usually around 400 on leg day). Not that calories are the issue here, just that I think I was working harder than that!

54321 back squat: 4 rounds 75#
3x5 85#, 3x2-3 95#
Front squats: 1x3 70# 3x3 65#, 2x3 55#
Back squat holds, 1x8 45#

BSL ES: 50# 2x10
Cable kick ES: 15# 2x10
Glute bridge: 25-30# 2x20

Single leg deadlift ES: 1x10 30#
single leg lunge and kick ES 1x10 30#
cable kick ES: 1x10 15#

Leg ext: 3x10 100#, dropset max 160#


Saturday

I did a HIIT circuit and finished up with some biceps and triceps. Like what.
(Note... 3 days later my arms still hurt.)

Sunday

I started my day off with 16 minutes of HIIT intervals, rotating between burpee variations and plyometric moves.

Later I headed to the gym for shoulders... I learned a hang clean, which I've been too scared to try on my own. A friend at the gym helped me.

Pushpress barbell: 60# 3x1, 55# 3x2-3, 50# 3x4-6, 45#3x7-8

KB high pull: 3x10 30#
Single arm snatch ES: 3x10-15 #15-18
DB burnout 3x10 ES 10# DBS

barbell hang clean: 3x5 45#
leaning side raise 15# 3x10 ES

Facepulls: 3x10 35
Fly: 3x10 12# DBS

Claudia's BROWNIES: Raw and Chickpea options!

Today the beautiful Claudia is back with two healthy and yummy recipes!!

 

Hi everyone!

 

It’s been a while, but I’m happy to be back around here so thanks so much Nat for letting me share some yummy recipes in your amazing blog J

 

Are you ready? Today I’ll share not just one, but two amazing brownies recipes!!! They are easy to make, delicious and 100% guilt-free!

 

 

RAW BROWNIES

 

Another blogger friend shared this recipe with me and it blew my mind. The result is a very rich and intense chocolate brownie, perfect for those days when too sweet is not sweet enough!

 

Ingredients:

 

-       1 cup of date paste

-       1 1/4 cup raw almond butter or any nut butter you like

-       1/3 cup honey, organic maple syrup or agave

-       1 1/4 cup raw cacao powder.

 

Directions:

 

Mix all the ingredients with your hands and press into a 9x9 square glass Pyrex pan. Refrigerate at least one hour, cut into squares and enjoy!

 

If you can't find date paste just make your own.: for one cup, soak 20 pitted dates in warm water until they are soft. Combine them in a food processor with a tbsp of water until they've become a thick whipped and creamy texture. Yummmm!

 

 

CHICKPEAS BROWNIES

 

These deliciousness will satisfy your chocolate cravings in a matter of seconds! I got the recipe a loooong time ago… I think from somewhere on Instagram!

 

Ingredients:

 

-       1 1/2 cup of chick peas

-       2 eggs

-       2 tablespoons of coconut oil

-       3 tablespoons of xylitol or brown sugar

-       3 tablespoons of cocoa powder

-       1/2 a bar of 85% dark chocolate

-        

Directions

 

Mix everything in a blender and then put the mix in a glass container and into the oven at 350 degrees for around 28 min. I always top them with all some nut butter, for example natural sunflower seed butter… out of this world!!

 

www.chicaloverde.com

 

Twitter-Instagram-Facebook: @chicaloverde

 

 

WOW Link Up 5/7/14

 

 

Hostess:

Diatta Harris

Femme Fitale Fit Club

Blog:  http://femmefitalefitclub.com

Facebook:  http://facebook.com/femmefitalefitness

Twitter:  http://twitter.com/dstprl

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Cohost:



Jenn

http://comebackmomma.com

http://facebook.com/comebackmomma

http://twitter.com/comebackmomma

http://instagram.com/comebackmomma

 

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

 

Amanda

Google+:  https://plus.google.com/u/0/+AmandaH_EatHardWorkHard Twitter:  http://twitter.com/eathardworkhard Instagram:  http://instagram.com/eathard_workhard

Videos and Posts I've Been Loving

Emily posted another QNA video!

Top 10 Fat Burning Foods Thank you!! Finally a REAL, TRUTHFUL post about what "burns fat".

You Can't Fake Sweat SO true.

Vegan GF Chocolate Chip Cookies How does Abby manage to make everything she touches turn to gold?

Don't forget to link up with us!!

An InLinkz Link-up

Natalie

My Week of Workouts #18

Check out last weeks workouts here.

Monday
Back day! Switched things up a bit.

54321 Deadlifts, 6 rounds 110#, 2x2 115#, 2x1 135#

T bar row, 2x10-12 70#, 2x6-7 75#, 2x4 80#, 2x2 85#, 2xAMRAP 70#

Single arm row 25# 2x8 ES
single arm cable pulse 15# xx4 ES

Seated straight arm lat pulldown 15# 3x12
Lat pull down 3x10 30#

Cable pullback 2xdropset max 60#



Tuesday
I wasn't feeling sore until this morning, so I decided some yoga was in order.

Wednesday

Similar to last week... I did a total of SIX circuits.

I basically put together 3-4 moves of a leg-focused exercise, and did 10 reps of the move. I moved through each circuit 3 times.

Thursday

Battle ropes and CHEST today!

DB press: 1x2 (failed on 2) 30#, 4x6 25# each DB

Single arm incline press ES: 4x 6-8 ES 20#
Single arm middle cable fly ES: 4x 15 5#
Incline pushup: 4x 10

Friday
LEGS LEGS LEGS

54321 squat: 4 rounds with 75#
85# 3x3

Front squats: 3x3 65#

65# squat holds 3x10, 55#3x10

BSS: 2X10 ES 50# total
TRX single leg squat ES: 2x10
single leg cable kickback: 3x10 15#

Single Leg Deadlift: 3x10-12 25#
Single leg lunge and kick: 3x10-12 25#
single leg cable: 3x10 15#

Leg Ext dropset max 160#



Saturday
I did 30 minutes of HIIT with burpee variations and other plyometric movements... Then I headed to Canton (basically a GIANT garage sale here in TX).

Sunday

Yes for SHOULDERS! Hit a new PR pushpress!!

Pushpress barbell: 60# 2x1, 55# 3x2-3, 50# 3x4-6, 45#3x8-10

KB high pull: 3x10 30#
Single arm snatch ES: 3x10 #15-18
DB burnout 10 ES 10# DBS

barell pushpress: 3x7-10 45#
frontal raise burnout 10 ES 10# DBS
leaning side raise 15# 3x12 ES

Facepulls: 3x10 35-30
Fly: 3x12 12# DBS


What did you do to stay active this week?

Natalie