My Week Of Workouts #15

Monday

BACK DAY!

Warmup

TRX rows:
3x8-10

Deadlift:
2x12 105#, 2x6 110#, 2x4-5 115# 2-3?x2-3 120#

T bar row
2x10-12 65#, 2x8 70# 2x5-6 75# 2-3x3-4? 80#

6-8 Single arm row ES 25#
8 Single arm cable row with pulse ES
x4

Back ext with 25# 2x12

Cable row 2x8-12 40-55#

End with woodchops, abs

Tuesday

25-30 minutes of HIIT battle ropes, mixed with burpees and kettlebell swings!

CHEST

Flat DB press 4x6 TOTAL 50#

Single arm incline press 4x6 20# DB
Single arm cable fly (2 rounds low, 2 rounds high)- 4x10-15 5#
10 pushups on knees or incline x4

Alt cable fly burnout

Wednesday
Pass jump lunge 20 w 20# DB
20 bw jump lunges 
20 feet elevated hip thrust 20# db
40 20# swings
x3

10 side chair step ups ES 10 back and side lunge ES 
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x5

4 rounds 35 each
2 way leg hop
side lunge and twist

Thursday
75 minutes power yoga

Friday
LEGS. OMG I AM SOOOO SORE. I CAN'T SIT DOWN AND PEE.

I used the 5-4-3-2-1 set method on my squats after reading the latest post from Nia Shanks

54321 method LOW squats, 75# x4 rounds.
1x15 65#
1x15 45#
2x3-5 front squats 45#

10-20 weighted jump squats between sets

TRX pistols 3x10 ES
BSL 3x10 ES 50# DB
Feet up hip thrust 3x20 25#

Single leg deadlift 3x12 ES 25#
Single leg back lunge and kick 3x12 ES 25#

1x7 method leg ext
1xdropset leg curl max 90#


Saturday
Shoulders and short conditioning

Pushpress
2x1 55#, 3x3-4 50#, 3x4-5 45#

DB corkscrew press x10 (15#)
DB frot raises x10 15# DBS
AMRAP face pulls 35-30# (focused on feeling the move vs weight) x3 rounds

DB shrugs x10 (45#plates, then 35# weights)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3 

KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3 
*10 burpees with bicep curl 12# DBS between each grouping
Short conditioning included 7 min on kettlebell swings, snatches, presses, and ab work.

Sunday

Burned a ton of calories according to my Polar with my HIIT and some abs. And my workout was less than an hour!
It was really humid today in TX so maybe thats why.

What have you been doing to workout this week?

Natalie

WOW Link Up 4/16/14

 

 

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

Hey there guys! I am thrilled to announce that I will be co-hosting the WOW Link Up on Wednesday's alongside the lovely hostess and cohosts above.

The WOW linkups are a popular post from Diatta with Femme Fitale Fit Club. (We are also partnering up to do our #FitTube Fitness Tag, so be sure to check that out!!) 

Check out some of my fitness scenes and interests from the week and dont forget to link up your post at the end!! Your post can be anything, as long as it is fitness/health related. 

Videos and Fitness Posts I'm Loving 

Michael Kory recently posted a new recipe video on his channel. I love his channel and think this guy really knows his stuff. Show Michael some love and check out his Youtube channel!

Do You Really Have a Damaged Metabolism? Sweat Like a Pig offers some great insight on how to tell if you might be suffering from this condition. I love Tara's blog and think she is very knowledgeable. The girl has competed in STRONGWOMAN competitions for heavens sake! 

How I View Food: Now vs Then I adore Heather and enjoy reading her blog posts, especially when they talk about her progress and success finding peace with healing her gut (just like I am!) and other food related issues. 

Cinnamon Sweet Potato "Dessert" Juice I admit, I'm not sure how great raw sweet potato would taste! But hey, worth a shot! 

600 Rep Home Crossfit WOD All you need is a kettlebell and some space. And holy cow! SO MANY PUSHUPS. I love it. 

 

 

Please feel free to link up with us... share your blog posts! 

An InLinkz Link-up
 

Natalie 

#FitTube Youtube Series!

Fun news for my fellow Clean Eaters!!

Recently, I shared my interest with Diatta of Femme Fitale Fit Club to help with a fitness Youtube series.

Starting on April 16th, a few fellow ladies and I will be posting a weekly video tags on Youtube with the theme being something fitness and health related.

A FitTube tag is 20 questions that each of us participating answer in a video posted on Youtube.  Our first video is going to be about getting to know us all, so keep your eyes open for the upload!

This is the first of many #fittube tags, and I am really excited to be a part of it. I haven't used my Youtube account since posting my first yoga video... so this will ALSO be a great way to again become active in vlogging, lol.

Check out the great ladies who are also participating this round: 

Diatta with Femme Fitale Fit Club
Markita with SweshFit
Tiki with Healthy Living Tiki
Pamela with Gym Free Fitness
Sheila with The Frugal Exerciser 


Be on the lookout for our first video!!

Natalie

Five Things Friday

I thought I might try something a little new here on Clean Eating Teen.

I love reading the Five Things Fridays on "Fitting it All In" and wanted to give it a shot! I think it is a fun and unique way to give a little versatility to my blog, and to give you guys some insight on my life and thinking.

I won't be doing the exact same format as Clare, but instead just post five things that I find worth sharing! :)

Five New Things I am Trying


LOL NOT MY CAR. 

Driving 

I get my license in June, and right now have a learners permit. Watch out Texas... this girl will soon be road-bound!

Macro Counting 

I talked about this in a recent post. So far things have been going alright, with a few bumps... for instance, I miscalculated something yesterday and my numbers were a bit off.

Today marks the beginning of my THIRD week counting macros. Lets hope I master the skill soon.


Foam Rolling 

No need to explain here! I started a month or so ago to help loosen my muscles, aid in recovery, and overall let me have a farther range of motion to squat and such. So far I am really liking it!

Not Weighing Myself

Okay, so maybe this has not taken full effect yet...

It's a work in progress.

I really am trying to focus more on how I am FEELING versus how much I weigh. It plays with my head too much. I don't know if I have gained muscle (which is ideal) or not, and I can easily get upset. I want to give up the scale for good!

Traveling

I am SUPER excited to be visiting my best friend Abby from Yes to Yummy in June. I will be traveling for the first time ever and couldn't be more thrilled. I am counting down the days until I get to see Abby and have the best time of my life cooking, learning, and having fun with her!!

Five of my Favorite Foods


Nut butters.
Like, is this even a question? I think I have made it very clear of my nut butter obsession...

Indian food.
I have made own versions before, but they don't really stand against the stuff I get at the Indian or Middle Eastern restaurants. I don't know though, everything Indian over at Everyday Maven seems even better than going out...

Fruit.
Oh geez. I WISH I could just be fruititarian, but I don't think that would do my body any justice. My favorites are bananas, red apples, and most berries. But in all honesty I couldn't care less what kind of fruit it is, I'd eat it! 
Sweet potato/winter squash.

Again, many a recipe has been posted here on Clean Eating Teen with acorn squash!! Oh jeez. I TOTALLY fell in love with Kabocha squash... I took that fad and ran with it.


Super unhealthy, artificially sweetened frosting from the Target bakery. 
Okay... so I have a secret. Well, I guess not a secret anymore.
But I use to have an addiction. To thick, neon colored, artificially flavored frosting. I remember when I was young, and I would walk into Target and ask for some free frosting that they had leftover from making cakes or whatever.
Of course, I don't eat this NOW! I can totally make my own frosting, which tastes just as great. But the fake stuff will always have a special place in my heart.

Five Songs I've Been Loving

Living Room- Tegan and Sara

If you don't know Tegan and Sara, climb out from under your rock and FIND THEM. The most naturally talented duo I have ever seen... than you Taylor for loving them, and making me love them!

ANYTHING John Meyer 

I guess I am late on joining this bandwagon but uh, I get it now!

Talk Dirty- Jason Derulo  

I usually hate anything "pop" music related. But for some reason, this song is my jam. Great for leg day!

Dark Horse- 10 Second Song Version 

I just found this video via my personal Facebook page and ITS AMAZING!

Cruise- Florida Georgia Line 

This song is older than I thought? It came out in 2012 apparently. But in any case, I love the band and think they have a great sound. I am a fan of country in general and this is a nice modern twist on it.


How are you enjoying this Friday?

Natalie

Chicken and Brown Rice Casserole for One (or more)

I think it has been a while since I posted a recipe! So let's get right on to it, shall we?

I posted a picture of this on Instagram and Facebook recently, for those of you who might be following ;)

This recipe is super simple. You can easily just make enough for one person (as I did), or quadruple it for a family.

Chicken and Brown Rice Casserole for One (or more)
Recipe for one serving 

1 large organic chicken breast, boneless and skinless
1/4 cup brown rice, preferably soaked and sprouted
1/2 cup veggie or chicken stock (adjust as needed)
1/2 cup almond milk
1/2 cup diced mushroom
2 cloved chopped garlic
1/3 large onion, chopped
1/2 TBSP coconut oil
1/2 TBSP garlic powder
1/2 TBSP tumeric
TSP cumin
TSP herb de province
TSP parsley flakes
sea salt and pepper

 In a pan or skillet, heat your oil. Place the chicken in the pan and lightly brown each side, so that the center is still raw.

Take the chicken out of the pan and set it aside. In the same pan, add you garlic, onion and mushroom and saute for a few minutes until tender.

Add in your spices and rice, and stir for a minute more.

Slowly pour in your liquid and bring the mix to a light sim

mer. Cover, and let it simmer for about 10 minutes.

Transfer the mix and all the liquid to a small, oven proof dish and add your chicken to it. If you need more liquid (there should be enough to slightly cover the chicken, but not an overwhelming amount), add it sparingly.

Cook at 350 for 40 minutes, or until most of the liquid has been absorbed and the rice is soft.

What is your favorite single serving meal to make?

Natalie 

My Week of Workouts #14

Check out last weeks workouts here.



Monday
Yay for back day!

Started out with burpees, YTI, down dog abs, jumping jacks

Low bar reverse push ups with Smith bar: 3x8

Deadlifts
2x12 105#, 1x10? 110#, 3x6 115# 3x3 120#

Tbar row (alt wide and narrow grip):
2x12 #65, 2x8-10 #70, 2x5-6 75#, AMRAP 65#

Single arm row alt btw 25# 20#, 2x8 25#, 2x12 20#
Low cable row alt btw 55# 40# 2x8 55# 2x12 45#
Back ext with 25# plate 4x12

abs!! with woodchops!

Tuesday
I have been LOVING this mashup of Loving Fit workouts! I tweak it a bit each time.

Pass jump lunge 20 w 20# DB
20 bw jump lunges 
20 feet elevated hip thrust 20# db
40 20# swings
x3

10 side chair step ups ES 10 back and side lunge ES 
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x5

4 rounds 35 each
2 way leg hop
side lunge and twist 

Wednesday
Felt the need for some yoga. I did 75 minutes of Vinyasa yoga and some Blogilates ab work.


Some ab progress since Counting Macros.

Thursday
25 minutes HIIT Battle Ropes

CHEST!

DB chest press 4x6 25#DBS TOTAL 50#

Single arm cable fly ES 4x10 5# 
Single arm flat db press 20# DB 4x8
elevated pushups or on knees 4x10

Alt cable single arm cable fly burnout x2-3 5# ES 

Friday
LEGZZZ

Back Squat: 3x8 75#, 3x6 85#, 3x12 65#, 1x15 with pulse end every 5, 45#
Front squat: 2x5,3 45#
(SS each with 12 squat jmp 25# DB)

BSL ES: 3X10 TOTAL 50#db
TRX Single leg squat ES: 3X10
Feet elevated hip thrust 25# DB 3x20

Single leg deadlift ES 3x

Saturday

Barbell Push press: 1x1 #55 3x3-5 50# 3x4-6 45#DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30# (focused on feeling the move vs weight)
x3 rounds

DB shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3 

KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3 
*10 burpees with bicep curl 12# DBS between each grouping

Ended with ab work/woodchops 15#

Sunday

30-35 minutes of HIIT.
Some ab work and yoga after wards.

How did you workout this week?

Natalie

Counting Macros: Why I'm Taking the Plunge

Counting Macros? 

Some of you might be wondering what this even means. If so, check out a great article from Carrie at This Fit Chick.

Basically, it just means tracking how many of each macro nutrient (Proteins, Carbohydrates, Fats) that your body requires each day in accordance to your training, gender, age and goals, and eating in order to fill those need. 



Why am I doing this?

If you read my weekly workout roundups, you know how serious I am about my training. For the most part, eating clean has made me feel and look good.

But what happens when I am tired of JUST "feeling good?" And not to mention, I don't ALWAYS feel good. I often have tummy problems, and I am not afraid to admit that I have suffered from food guilt because I over think things.

Was that too much fruit in one day? Too much honey in my oatmeal? It is ridiculous to be so worried about what I am eating when I know it is nourishing my body. I am done with this mindset! 

 
Side by side comparison... LEFT is before. RIGHT is after, about one week into counting macros. 

I have looked into Macro Counting for months now, and have seen how it has impacted peoples lives. Almost everyone who has tried it has loved it and had success...

Improved training

Better results, more muscle definition

Increased energy and better mood

No food guilt

When everything you eat fits into your needed macro nutrients for the day, there is NO NEED to feel guilty about consuming them. Also, by giving your body EXACTLY what it requires, it functions at an optimal level. 

I know what you might be thinking. Has Natalie gone insane? Is she going to join the "If It Fits Your Macros" Poptart bandwagon? 


Not quiet for me. Lol! 

Of course not. While I am humble and will admit that my mind is now more open to the idea, I still believe that whole foods is the best option for your body.

I don't want to pump by body with fake food and chemicals, and even the experts will tell you that- no duh- you will get faster results with healthy food.

What this DOES mean is that I no longer have to panic or feel bad whenever I want a healthy treat.

No longer will I have to worry if I ate too much, too little... the pressure is off!  Not to mention... hopefully I will now be able to see more definition in my muscles, and will notice an increased performance in the gym.

I recently bought an ebook by Krissy Cagney, called "Flexible Dieting", that has helped me calculate my macro needs. I also have talked to Carrie from This Fit Chick, who is SO supportive, amazing, and knowledgeable. 

With their help and support, and the support and knowledge of all my readers and fellow bloggers... I am excited to see what is to come. I will give it a few months, and if I don't see or feel a difference, I will stop. Simple!  

What is your opinion on counting macros?
Have you had success or failure with it?

Natalie 

PS: I know that everyone is different, and in no way am I advocating that counting macros is for you. I only believe that EVERYONE should nourish their bodies with wholesome foods, in the way that BEST WORKS FOR THEM. Listen to your own body!