Well, its finally here. My ultimate legs workout I have created so much hype about.
For my legs, I find I want these muscles to be the most powerful of my body, so I do legs up to 3 times a week (Out of a 6 day/week workout)
Of all the exercises I suggest, I do about 4 different exercises and I ALWAYS include toning my calves. These primarily work out Quads, Hamstrings, & Calves. At the same time, some are benficial for a stronger back and a firmer ass. I will indicate which ones
Enjoy!
QUADS: (Most Common) Barbell Full Squat
http://www.bodybuilding.com/exercises/detail/view/name/barbell-full-squat
For this, I have taken 7 months to SLOWLY build up my weight. Right now, I have about 80 aside. For my workout, I do this 3 times a week for about 8-10 sets. I start up with a warm up set and slowly add weight until I get to where I have to push myself. This is usually around 70-80 aside. I try to do about 4-5 sets of those and then push myself to the next weight level , doing 1 set of 3-4 reps. I finish with a cool down set, at a lower weight.
I highly recommend this method because you don't want to injure yourself right away.
This is highly critical if you have a bad lower back, and ensure you have proper structure. (I am a victim of this)
Also works: Hamstrings, Glutes, Calves & Lower Back
Lunges 1) Bodyweight Walking Lunge
http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-walking-lunge
2) Dumb bell
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
3 )Barbell Walking Lunge
http://www.bodybuilding.com/exercises/detail/view/name/barbell-walking-lunge
Also works: Hamstrings, & Glutes
HackSquats:
http://www.bodybuilding.com/exercises/detail/view/name/hack-squat
Similar to squats, I slowly build up my endurance until I hit a harder weight, then I do usually 5 sets of these. Right now aside is about 140lbs for me, and I do about 6-8 reps of each.
Plie Dumbell Squat:
http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat
Also works: Hamstrings, Calves, Glutes and Abs
Leg Press (With Machine)
http://www.bodybuilding.com/exercises/detail/view/name/leg-press
Similar to my squats, I slowly build up to my highest weight and do around 4-5 sets of these, then do a couple cool down sets. I stand now at almost 4 plates aside
*Excellent workout to calves as well
Sunday, 18 August 2013
Thursday, 8 August 2013
Plank July
Wow ! I always feel like it has been so long since I have written here. I guess that is what happens when life gets busy!!
Despite how busy my life gets, I always make time to maintain my healthy lifestyle and working out. This week has been 4 for 4 now and I still feel fantastic! I have conquered 2 killer legs days, 1 tricep bicep and 1 shoulder trap day. As well, this August I decided it was time that I start getting back into my cardio. So for my "non legs days" I have decided to slowlyy get back into a carido routine.
I cannot stress how important this is. I know I slacked on it for a while, but for the longest time I was trying to just gain weight; Not lose. But cardio helps increase heart rate, metabolism and a fantastic way to warm up your muscles and sweat away all those toxins accumulating in your body.
I will soon post various cardio exercises I recommend and their target areas to which they work the most.
So stay tuned!
As well this week, I have been doing a TON of baking and testing out new recipes for you all , that turned out amazing I must add!
As I post new ones, I will insert the links down below for you quick and easy access.
Of these include:
Creamy Rice Decoy Risotto
Almond Flour Chocolate Chunk Cookies
Quinoa Apple Crisp (And my many variations)
Mexican Shepard Pie
But back to the real reason why I made this post, was to share with you all my month of July!
For those of you who have been following, I said I had been doing a July Planking Challenge and when I was done, I would post it for you all to see. I ended up pushing myself harder and finishing up a few days earlier, but still more or less followed this exact planking challenge:
Personally for me, I found this as almost a "beginner" planking challenge, So I re created a more intermediate one.
In a nutshell, for the 1-5 I did 30 sec easily
6-8 I did 45 secs.
9-10 1 min.
11- 1 min 15 sec
12-13 1.5 min
14-15 1 min 45 secs
16- 2 min
17- 2 min 15 secs
18-19 2.5 mins
20-21 2 min 45 secs
22- 3 min
23- 3 min 15 sec
24-25 3.5 min
26-27 4 min.
28 4 min 15 sec.
29- 4.5 min
30 5.5 min
Personally, I found It was better taking no rest days at all, but that is just my body type.
As well, increasing in 15 secs intervals was easier for me, rather than 30 secs , so I spread it out more. Overall, I found this extremely helpful and will probably do it again come September.
Come back soon for those recipes I promised. And I will post my leg routine. It is just ALOT to post all at once so I am slowly working on it.
Stay Healthy
Despite how busy my life gets, I always make time to maintain my healthy lifestyle and working out. This week has been 4 for 4 now and I still feel fantastic! I have conquered 2 killer legs days, 1 tricep bicep and 1 shoulder trap day. As well, this August I decided it was time that I start getting back into my cardio. So for my "non legs days" I have decided to slowlyy get back into a carido routine.
I cannot stress how important this is. I know I slacked on it for a while, but for the longest time I was trying to just gain weight; Not lose. But cardio helps increase heart rate, metabolism and a fantastic way to warm up your muscles and sweat away all those toxins accumulating in your body.
I will soon post various cardio exercises I recommend and their target areas to which they work the most.
So stay tuned!
As well this week, I have been doing a TON of baking and testing out new recipes for you all , that turned out amazing I must add!
As I post new ones, I will insert the links down below for you quick and easy access.
Of these include:
Creamy Rice Decoy Risotto
Almond Flour Chocolate Chunk Cookies
Quinoa Apple Crisp (And my many variations)
Mexican Shepard Pie
But back to the real reason why I made this post, was to share with you all my month of July!
For those of you who have been following, I said I had been doing a July Planking Challenge and when I was done, I would post it for you all to see. I ended up pushing myself harder and finishing up a few days earlier, but still more or less followed this exact planking challenge:
Personally for me, I found this as almost a "beginner" planking challenge, So I re created a more intermediate one.
In a nutshell, for the 1-5 I did 30 sec easily
6-8 I did 45 secs.
9-10 1 min.
11- 1 min 15 sec
12-13 1.5 min
14-15 1 min 45 secs
16- 2 min
17- 2 min 15 secs
18-19 2.5 mins
20-21 2 min 45 secs
22- 3 min
23- 3 min 15 sec
24-25 3.5 min
26-27 4 min.
28 4 min 15 sec.
29- 4.5 min
30 5.5 min
Personally, I found It was better taking no rest days at all, but that is just my body type.
As well, increasing in 15 secs intervals was easier for me, rather than 30 secs , so I spread it out more. Overall, I found this extremely helpful and will probably do it again come September.
Come back soon for those recipes I promised. And I will post my leg routine. It is just ALOT to post all at once so I am slowly working on it.
Stay Healthy
Tuesday, 30 July 2013
Everything Free Pizza Dough
The title is no lie. I swear
This pizza crust is gluten, dairy, eggs, corn, yeast and sugar free but wait- Its still amazingly delicious. It still has flavour, is super easy to make, and a chewy crust. I don't even know how many times I have made this, but I know I am never going to stop.
The only down fall , is the amount of flour it requires, but in my opinion, it is so worth it.
** Not sure where the original source is from so you just have to trust one girls opinion
*This is how mine turned out , it tastes more delicious than it looks!!
Recipe
2 Cups GF All purpose flour (See note below)
2 TSP Xanthan Gum
3 TBSP Vegetable oil
2 TSP. baking powder
1 Cup Carbonated water (See note below)
Combine all dry ingredients, then add in the wet.
Place on a pizza pan
Cook for 12-15 minutes and add the desired toppings
Cook for another 5-8 minutes to finish cooking the crust, and cook the toppings a bit
Enjoy!
Tips
For the flour, I have used 2 different kinds of flour. The first time I used Bobs Red Mills GF All Purpose and the dough turned into a very stick consistency. It still tasted amazing , but it was just harder to work with.
But , the second time I used Robin Hoods GF All purpose, and the dough turned out much better. It looked and felt like actual dough, and was extremely easy to work with a form a pizza dough with. I have only tried this once , so if the consistency changes back when I make it again, I will update! (Robins used in picture)
For the carbonated water, I just used a can of Perrier and measured a cup worth!
Leave Reviews Below! And check back for updates. Also , read back soon for a post about flours I used to cook/bake with an reviews!
Stay Healthy!
This pizza crust is gluten, dairy, eggs, corn, yeast and sugar free but wait- Its still amazingly delicious. It still has flavour, is super easy to make, and a chewy crust. I don't even know how many times I have made this, but I know I am never going to stop.
The only down fall , is the amount of flour it requires, but in my opinion, it is so worth it.
** Not sure where the original source is from so you just have to trust one girls opinion
*This is how mine turned out , it tastes more delicious than it looks!!
Recipe
2 Cups GF All purpose flour (See note below)
2 TSP Xanthan Gum
3 TBSP Vegetable oil
2 TSP. baking powder
1 Cup Carbonated water (See note below)
Combine all dry ingredients, then add in the wet.
Place on a pizza pan
Cook for 12-15 minutes and add the desired toppings
Cook for another 5-8 minutes to finish cooking the crust, and cook the toppings a bit
Enjoy!
Tips
For the flour, I have used 2 different kinds of flour. The first time I used Bobs Red Mills GF All Purpose and the dough turned into a very stick consistency. It still tasted amazing , but it was just harder to work with.
But , the second time I used Robin Hoods GF All purpose, and the dough turned out much better. It looked and felt like actual dough, and was extremely easy to work with a form a pizza dough with. I have only tried this once , so if the consistency changes back when I make it again, I will update! (Robins used in picture)
For the carbonated water, I just used a can of Perrier and measured a cup worth!
Leave Reviews Below! And check back for updates. Also , read back soon for a post about flours I used to cook/bake with an reviews!
Stay Healthy!
Monday, 29 July 2013
Flourless Cookie Dough
Well!
I can very much so follow through on my promises hey! Wow! I feel horrible. What a super busy week and a bit I have been having. I got a call last week from a family member, asking if I could work part time at her office this summer. Just a couple days a week.
Ha! No one told me that GST was due at the end of the month. I went from being home all day everyday to working full time and getting up at 5:30 everyday to work out before hand. Well,I am exhausted!
My day:
5:15- Wake up
5:30-6:30- Gym/ Working out
7-8:30- Get ready
9-4 Work
5-6 Start to prepare supper
And then I eat , clean up and by the time I am done its about 7:30. I am exhausted!! Hopefully things will begin to calm down once Wednesday rolls around.. Until then, I may no promises to blog everyday!
As well, I am leaving this weekend! It is just for the weekend but it will be a nice get away. My dad and I are going to Golden, BC tomorrow for some hiking and whitewater rafting. Should be a nice enjoyable and relaxing weekend hopefully. A ton of exercise too, which I look forward to.
So until my life gets back on track, I will post a super healthy and easy summer recipe for you all to try. I am a type of girl who can sit down and eat a whole containter of peanut butter cookie dough to myself-Whoops! But I always feel majorly guilty.
But I don't have to with this recipe! It is gluten, dairy, eggs and corn free. As well, the combination of chickpeas and peanut butter make it super high in protein and an ideal post workout snack I highly recommend.
This is derived from Chocolate Covered Katie , a blogger who I follow extremely closely too and love so many of her recipes, so you all must check out her website
Anyways. Onto the recipe. Original Source: http://chocolatecoveredkatie.com/2011/05/23/want-to-eat-an-entire-bowl-of-cookie-dough/
How I style it up:
1 can of chickpeas
1/8 TSP baking soda
2 TSP vanilla extract
1/4 Cup peanut butter
1/2 Cup brown sugar
2 TBSP. rolled oats (Certified GF)
1/3 Cup chocolate chips (Enjoy Life Dairy Free)
Just blend all ingredients, but the chocolate chips, together in a food processor until smooth.
Add in the chocolate chips after and enjoy :)
*Myself personally, I don't have a food processor (yet) so in my first attempt, I used a hand blender/masher
In my second though, I ground up the chickpeas in this nut crusher, then added in all the ingredients to that and just blended as much as I could. It worked out amazing
I can very much so follow through on my promises hey! Wow! I feel horrible. What a super busy week and a bit I have been having. I got a call last week from a family member, asking if I could work part time at her office this summer. Just a couple days a week.
Ha! No one told me that GST was due at the end of the month. I went from being home all day everyday to working full time and getting up at 5:30 everyday to work out before hand. Well,I am exhausted!
My day:
5:15- Wake up
5:30-6:30- Gym/ Working out
7-8:30- Get ready
9-4 Work
5-6 Start to prepare supper
And then I eat , clean up and by the time I am done its about 7:30. I am exhausted!! Hopefully things will begin to calm down once Wednesday rolls around.. Until then, I may no promises to blog everyday!
As well, I am leaving this weekend! It is just for the weekend but it will be a nice get away. My dad and I are going to Golden, BC tomorrow for some hiking and whitewater rafting. Should be a nice enjoyable and relaxing weekend hopefully. A ton of exercise too, which I look forward to.
So until my life gets back on track, I will post a super healthy and easy summer recipe for you all to try. I am a type of girl who can sit down and eat a whole containter of peanut butter cookie dough to myself-Whoops! But I always feel majorly guilty.
But I don't have to with this recipe! It is gluten, dairy, eggs and corn free. As well, the combination of chickpeas and peanut butter make it super high in protein and an ideal post workout snack I highly recommend.
This is derived from Chocolate Covered Katie , a blogger who I follow extremely closely too and love so many of her recipes, so you all must check out her website
Anyways. Onto the recipe. Original Source: http://chocolatecoveredkatie.com/2011/05/23/want-to-eat-an-entire-bowl-of-cookie-dough/
How I style it up:
1 can of chickpeas
1/8 TSP baking soda
2 TSP vanilla extract
1/4 Cup peanut butter
1/2 Cup brown sugar
2 TBSP. rolled oats (Certified GF)
1/3 Cup chocolate chips (Enjoy Life Dairy Free)
Just blend all ingredients, but the chocolate chips, together in a food processor until smooth.
Add in the chocolate chips after and enjoy :)
*Myself personally, I don't have a food processor (yet) so in my first attempt, I used a hand blender/masher
In my second though, I ground up the chickpeas in this nut crusher, then added in all the ingredients to that and just blended as much as I could. It worked out amazing
Friday, 19 July 2013
Breakfast For Supper
BUCKET LIST
[X] Breakfast for supper!
Well, I can finally cross that off my life bucket list.
Yesterday was extremely hot here. We don't get to many of those days, but when we do, its wicked hot! And on those days , who really actually enjoys cooking? Not me!!
So my mom and I put our heads together and decided that why not just have breakfast? So that's what we did.
Usually, I'm not really a pancake kind of girl since its extremely hard to find a gluten free, vegan AND easy enough to make recipe. So, its been probably since the fall that I had a pancake. But I was determined to have that perfect pancake with that perfect recipe. And surprisingly, I was very successful!
This gluten, dairy, egg and corn free recipe turned out amazing (with some of my special modifications of course) and was superrr easy to make!
Original Source: http://minimalistbaker.com/chocolate-chip-oatmeal-cookie-pancakes/
My Version:
Yields around 3 medium sized
1 very ripe medium banana
1 teaspoon baking powder
1 TBSP. flaxseed meal with 3 TBSP water (Let sit for 3-5 minutes)
*Note. If you don't have a problem with egg
1 TBSP nut butter
*I used peanut butter (guilty)
1 TBSP. coconut oil
3 TBSP almond milk
1/2 Cup certified GF rolled oats
1/4 Cup certified GF All purpose flour
Handful of chocolate chips
1)If needed, prepare the flaxseed egg
2) Mash the banana with a fork and combine with the baking powder
3) Combine with the flaxseed egg, oil, nut butter and almond milk.
4) Mix well
5) Stir in oats and flour until just combined
6) Gently fold in chocolate chips
7) Cook on each side fr 2-4 minutes or until golden brown
Drizzle with maple syrup and enjoy!!
[X] Breakfast for supper!
Well, I can finally cross that off my life bucket list.
Yesterday was extremely hot here. We don't get to many of those days, but when we do, its wicked hot! And on those days , who really actually enjoys cooking? Not me!!
So my mom and I put our heads together and decided that why not just have breakfast? So that's what we did.
Usually, I'm not really a pancake kind of girl since its extremely hard to find a gluten free, vegan AND easy enough to make recipe. So, its been probably since the fall that I had a pancake. But I was determined to have that perfect pancake with that perfect recipe. And surprisingly, I was very successful!
This gluten, dairy, egg and corn free recipe turned out amazing (with some of my special modifications of course) and was superrr easy to make!
Original Source: http://minimalistbaker.com/chocolate-chip-oatmeal-cookie-pancakes/
My Version:
Yields around 3 medium sized
1 very ripe medium banana
1 teaspoon baking powder
1 TBSP. flaxseed meal with 3 TBSP water (Let sit for 3-5 minutes)
*Note. If you don't have a problem with egg
1 TBSP nut butter
*I used peanut butter (guilty)
1 TBSP. coconut oil
3 TBSP almond milk
1/2 Cup certified GF rolled oats
1/4 Cup certified GF All purpose flour
Handful of chocolate chips
1)If needed, prepare the flaxseed egg
2) Mash the banana with a fork and combine with the baking powder
3) Combine with the flaxseed egg, oil, nut butter and almond milk.
4) Mix well
5) Stir in oats and flour until just combined
6) Gently fold in chocolate chips
7) Cook on each side fr 2-4 minutes or until golden brown
Drizzle with maple syrup and enjoy!!
Tuesday, 16 July 2013
Coconut Oil Oatmeal Cookies
First of all. Lets just do a quick checklist how how healthy this recipe really is.
Now quickly! With my version of these cookies, I myself used white cane sugar (I felt like I needed a sugar kick-How much can it REALLY hurt). But the original recipe calls for coconut sugar or sucanat, which would essentially make this recipe extra healthy.
But already this cookie recipe is gluten free, dairy free, egg free, soy free, AND corn free. And the best part? They are freaken delicious! I have had to hide them in my room to keep me from gobbling them all up.
To substitute which should be margarine in this recipe- is coconut oil. Now I only recommend following the recipe if you don't mind the taste of coconut. Although its not a very strong flavour, the coconut is very noticeable. Personally myself, I especially like the taste of coconut and really, who can go wrong with all the added nutritional benefits of coconut oil? (Let me know if you want a full post purely on coconut oil-I'd lovee to share my knowledge)
Such guilt free cookie. Like really. My sweet tooth daddy absolutely loved them. Now if I haven't convinced you by now, well, I guess you will just have to try for yourself!
But enough of my rants. Lets get to the recipe!
Original Source: http://www.yummymummyclub.ca/blogs/gwen-leron-50-shades-of-green/20130619/vegan-gluten-free-oatmeal-chocolate-chip-cookies-recipe
My version:
1/2 Cup. White sugar
1/2 Coconut oil
1 TBSP water
2 TSP vanilla extract
1 Cup. All purpose gluten free flour (I used Bob Red Mills)
1 Cup. GF certified rolled oats (I used Bob Red Mills)
1/4 Cup. Shredded Coconut
1/4 TSP. baking soda
1/4 TSP. xantham gum (omit if your flour blend contains it already)
Optional: 1 Cup. raisins or DF chocolate chips
**Note. My first round cookie dough was very crumbly. But I just had to work with it. I will try it again and see how it turns out
Now quickly! With my version of these cookies, I myself used white cane sugar (I felt like I needed a sugar kick-How much can it REALLY hurt). But the original recipe calls for coconut sugar or sucanat, which would essentially make this recipe extra healthy.
But already this cookie recipe is gluten free, dairy free, egg free, soy free, AND corn free. And the best part? They are freaken delicious! I have had to hide them in my room to keep me from gobbling them all up.
To substitute which should be margarine in this recipe- is coconut oil. Now I only recommend following the recipe if you don't mind the taste of coconut. Although its not a very strong flavour, the coconut is very noticeable. Personally myself, I especially like the taste of coconut and really, who can go wrong with all the added nutritional benefits of coconut oil? (Let me know if you want a full post purely on coconut oil-I'd lovee to share my knowledge)
Such guilt free cookie. Like really. My sweet tooth daddy absolutely loved them. Now if I haven't convinced you by now, well, I guess you will just have to try for yourself!
But enough of my rants. Lets get to the recipe!
Original Source: http://www.yummymummyclub.ca/blogs/gwen-leron-50-shades-of-green/20130619/vegan-gluten-free-oatmeal-chocolate-chip-cookies-recipe
My version:
1/2 Cup. White sugar
1/2 Coconut oil
1 TBSP water
2 TSP vanilla extract
1 Cup. All purpose gluten free flour (I used Bob Red Mills)
1 Cup. GF certified rolled oats (I used Bob Red Mills)
1/4 Cup. Shredded Coconut
1/4 TSP. baking soda
1/4 TSP. xantham gum (omit if your flour blend contains it already)
Optional: 1 Cup. raisins or DF chocolate chips
**Note. My first round cookie dough was very crumbly. But I just had to work with it. I will try it again and see how it turns out
- Preheat oven to 375 and line 2 baking sheets with parachment paper or lightly grease
- In a large bowl, stir together coconut oil, water, vanilla extract and sugar
- Stir in flour, xanthan gum, oats, coconut and baking soda until all thoroughly combined.
- If adding extras, gently fold in the rest.
- Scoop desired amount onto your baking sheet
- Bake for around 10 minutes, or until edges slightly brown. Let cool for 10 minutes and then transfer carefully to a cooling rack
Monday, 15 July 2013
Chest/ Back
When working out, it is essential to work on 2 or more muscle groups per workout, so you don't strain a particular muscle. Often times, antagonistic muscles, or some in the same areas are the best to work out on the same day.
For myself, I have
For myself, I have
- Tricep / Bicep / Shoulder
- Chest / Back
- Shoulders / Traps (More Trap focus but a good combination)
- Quads, Calves & Hamstrings
These are essentially the ones I switch off between in the mornings, when I actually go to the gym.
I myself tend to do 3-4 different exercises, and 3-4 sets of each, just depending on the mood.
For chest and back, I tend to do 4 of these exercises and typically 4 sets of each. Also, I do chest and back in pairs and will do 1 Chest, 1 Back , then break. This is to ensure I am getting an equal number of each in and nice evenly toned muscles.
(The following are links to a website which will show you step by step how to do it)
Chest: Barbell Chest Press
Butterfly (With a machine)
Decline Dumbell Chest Press
Regular Dumbell Chest Press
Dumbell Flies
* Essentially, this is just butterflies using dumbells and lying down.
Machine Chest Press
The most basic exercise for chest is actually the push up. Yes it is boring and repetitive. But , you could easily switch it up. Try it with your feet on a bench, against a wall or simply just changing the width and positions of your hands. This is especially good for those without any equipment or gym membership
Back: Close- Grip Front Lat Pulldown (Machine Based)
Elevated Cable Rows (Machine Based)
Wide-Grip Front Lat Pulldown
Wide-Grip Pulldown Behind the Neck
**These exercises all work your LATS (latissimus doris)
One Arm Dumbbell Row
Seated Cable Row
**These exercises all work your Mid Back
The most basic exercise to work your back is essentially chin ups or pull ups. This is basically without equipment or even a gym membership. Like push ups, you can make many variations of these as well, but in the end, they will mainly work your LATS
Sunday, 14 July 2013
Updates
Where have I been lately??
Well SOO much has been going on, I thought I would give you all a little update and explanation on my flaking out.
So it seems like forever, but really its been a couple of months that we have been getting renovations done. Complete gutting of our bathrooms, putting up walls, painting, organizing, blah , blah and blah! Basically the whole shibang. So for the past week or so has been assembly time. I have been in charge of organizing the master bedroom closet and kitchen, and basically painting ALL the spindles, doors and trim in the house. Yay me! So between the gym, recipe trying and that; it has been eating up most of my time! Pictures will be up soon!!
Lets see what else. Well, I have a new mister in my life! Sweetest boy ever. So obviously I have wanted to spend some time with him. New relationships and all. But trust me. He won't be taking much out of my gym and healthy life style. Ain't nobody gets in the way of that!
And honestly just everyday life gets in the way. I went to the farmers market and street performers with my mom the other day! I got a fantastic new gluten free, vegan bread, potato flour pitas and fresh, raw chocolate spread! Pictures will be posted too. Although I spent a fair bit, it was all worth it.
If you want to order the chocolate , or look at the products, the website is:
http://thechocdocs.com/
But life is hopefully starting to calm down a bit now , so I PROMISE to blog everyday again and post what I have promised. Starting tomorrow,
I Lindsay pledge to start posting everyday. My list includes:
Well SOO much has been going on, I thought I would give you all a little update and explanation on my flaking out.
So it seems like forever, but really its been a couple of months that we have been getting renovations done. Complete gutting of our bathrooms, putting up walls, painting, organizing, blah , blah and blah! Basically the whole shibang. So for the past week or so has been assembly time. I have been in charge of organizing the master bedroom closet and kitchen, and basically painting ALL the spindles, doors and trim in the house. Yay me! So between the gym, recipe trying and that; it has been eating up most of my time! Pictures will be up soon!!
Lets see what else. Well, I have a new mister in my life! Sweetest boy ever. So obviously I have wanted to spend some time with him. New relationships and all. But trust me. He won't be taking much out of my gym and healthy life style. Ain't nobody gets in the way of that!
And honestly just everyday life gets in the way. I went to the farmers market and street performers with my mom the other day! I got a fantastic new gluten free, vegan bread, potato flour pitas and fresh, raw chocolate spread! Pictures will be posted too. Although I spent a fair bit, it was all worth it.
If you want to order the chocolate , or look at the products, the website is:
http://thechocdocs.com/
But life is hopefully starting to calm down a bit now , so I PROMISE to blog everyday again and post what I have promised. Starting tomorrow,
I Lindsay pledge to start posting everyday. My list includes:
- Gluten, dairy, egg, corn and yeast free pizza dough crust
- Coconut Oatmeal Cookies
- Terriyaki chicken for the crock pot
- Single lady apple crisp
- Flourless Cookie Dough
- My chest/ back routine & exercises
- My legs routine & exercies
- Loads more crossfit!
- My secret July workout (Post will come August 1st)
Please forgive me for my negligence! And I promise to keep posting everyday!
Tuesday, 9 July 2013
Tricep Bicep
My days at the gym generally consist of 3 different categories on which I switch off on through-out the wake (Give or take a few exercise substitutions)
These generally include: Legs, Chest/Back and Tricep/Bicep/Shoulder
Usually, my routines consist of mainly free weights and machines. But I understand not everyone has that convenience! So I will post some of my favorite exercises I do to tone these certain areas.
Since today was a Tricep/Bicep day, I will post some excellent exercises and links to "how to do" as well.
Keep checking back for more!
*Note. To make these MORE strenuous. Do more reps and sets or just increase the weight
for LESS strenuous. Do a lower weight or less reps and sets
Biceps: Barbell Curls
http://www.bodybuilding.com/exercises/detail/view/name/barbell-curl
Bicep Curls (Alternating) With Free Weights
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-alternate-bicep-curl
* Can be done at an incline, sitting 90 degrees or standing up
Hammer Curls (Alternating)
http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl
These generally include: Legs, Chest/Back and Tricep/Bicep/Shoulder
Usually, my routines consist of mainly free weights and machines. But I understand not everyone has that convenience! So I will post some of my favorite exercises I do to tone these certain areas.
Since today was a Tricep/Bicep day, I will post some excellent exercises and links to "how to do" as well.
Keep checking back for more!
*Note. To make these MORE strenuous. Do more reps and sets or just increase the weight
for LESS strenuous. Do a lower weight or less reps and sets
Biceps: Barbell Curls
http://www.bodybuilding.com/exercises/detail/view/name/barbell-curl
Bicep Curls (Alternating) With Free Weights
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-alternate-bicep-curl
* Can be done at an incline, sitting 90 degrees or standing up
Hammer Curls (Alternating)
http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl
Tricep:
Bench Dips
To make this one more strenuous, and to get a better workout. I either do more reps or add plates just on my upper thighs
Skull Crusher
I often do this with a barbell, which works just as effectively
Standing Tricep Extension
Shoulders:
Alternating Deltoid Raise
*This is fairly difficult. Definitely stick to a small weight when starting out
Dumbell / Free weights shoulder press
Dumbell or Barbell Shrug
Works both traps and shoulders
Sunday, 7 July 2013
I, I I workout!
What a day I tell you.
Started off hopeful! Enjoyed my Cinnamon Bun smoothie for breakfast and some delicious homemade gluten , dairy, eggs, corn andd yeast free pizza! (Recipe will be up soon!)
But the day didn't stop there. I had a test. Oh yes a summer test. It was my license test!
I passed!
Yes! Everyone better stay off the road and onto the sidewalks, because Lindsay can drive :)
But as much as I am enjoying this celebration, the past 2 days have been horrible for me! When I am nervous, I get grouchy, and cruddy and well no one enjoys being around me. So to calm me and distract me basically, well. I workout! Thus the title.
Now I myself attend a gym 5-6 times per week and do serious training. But some-days I am lazy and would really just like to take a nice easy breather at home. But I am too much of a fitness fanatic and health freak to actually take a day off . My "chill days" result in either abs or crossfit at home.
So I developed a series of exercises, plans and workouts for those days I really just feel like hanging around the house. Most of these are equipment-less to and can easily be adjusted for those who want an easy/quicker or more intense workout.
Thursday, 4 July 2013
Honey Roasted Chickpeas
Snack attack coming on?
Got the late night munchies?
I am sure we have all been there! Too bad there is always guilt that follows closely behind those annoying hunger pains. But why feel guilty?
Most people when they snack , tend to go for junk for and artificial sugar. Our mind mistaken our hunger pains for our sweet tooth cravings. Now I am in position for criticizing because I myself am a victim of it. Unfortunately for me, I always need the crunch! And crunch tends to lead to pretzels and chips. Until, I found this yummy, easy recipe.
These honey roasted chick peas are not only fast and super easy to make, but are also extremely nutritious ! Not only are chickpeas very fibrous, but are an excellent source of protein, zinc and are low in fat. (Isn't that what we all like to hear)
As well, the honey is a natural sweetneer- so no added sugar and the cinnamon is just overall a natural health booster , that I personally believe, we should all try and incorporate into everyday meals.
Original Source: http://www.fitsugar.com/Healthy-Chickpea-Garbanzo-Beans-Recipes-21711056?slide=4&image_nid=28761265
Got the late night munchies?
I am sure we have all been there! Too bad there is always guilt that follows closely behind those annoying hunger pains. But why feel guilty?
Most people when they snack , tend to go for junk for and artificial sugar. Our mind mistaken our hunger pains for our sweet tooth cravings. Now I am in position for criticizing because I myself am a victim of it. Unfortunately for me, I always need the crunch! And crunch tends to lead to pretzels and chips. Until, I found this yummy, easy recipe.
These honey roasted chick peas are not only fast and super easy to make, but are also extremely nutritious ! Not only are chickpeas very fibrous, but are an excellent source of protein, zinc and are low in fat. (Isn't that what we all like to hear)
As well, the honey is a natural sweetneer- so no added sugar and the cinnamon is just overall a natural health booster , that I personally believe, we should all try and incorporate into everyday meals.
Original Source: http://www.fitsugar.com/Healthy-Chickpea-Garbanzo-Beans-Recipes-21711056?slide=4&image_nid=28761265
My Style:
1 can. garbonzo beans/ chickpeas.
1/2 TSP. olive oil
1 1/2 TBSP. Honey
1/2 TSP. cinnamon
1/8 TSP. nutmeg
- Preheat the oven to 375 and line a cooking sheet with parchment paper or tin foil
- Drain and rinse a can of chickpeas. Pat dry with a paper towel
- Spread the chickpeas on the baking towel, in a single layer.
- Bake for 45-50 minutes, or until desired consistency is reached. (Personally, I enjoy a little crunch)
- In a separate bowl, mix the remaining ingredients
- Toss the chickpeas in with the mixture, until evenly coated
- Place the chickpeas bake on the cookie sheet and cook for another 10 minutes to achieve a glazed effect
- Store in air tight container.
Alternatives:
- Depending on the sweetness, add more or less honey.
Overall, I give this recipe a solid 9/10.
Monday, 1 July 2013
Red, White and S'mores!
Happy Canada Day to my Canadian viewers! I feel so blessed to be living in such a free, and welcoming country. And very proud to call Canada my home. Just for the occasion I decided to put my Canadian artistic skills to the test.
Clearly, I ain't no artist and I should probably stick to what I am best at- baking, cooking and working out. But hey! Can't blame a girl for trying, now can we? Its all about Canada today.
Now last night on the other hand, well, lets just say I need to learn to follow my advice better. My family and I headed over to our friends house for a nice fire and marshmallow roast. And yes, I do release what that entitles- Pretty much the death of me. With the gluten containing graham crackers, dairy filled chocolate and corn abundant marshmallows, I would be riding in so much pain!
But surprisingly, Kinnikkinnick sells S'morables. Which is gluten, lactose, corn and egg free! And with dark chocolate (70% Cocoa or higher is ideal), the s'more should be possible right?
Well, for someone with no allergies, or just purely gluten and dairy allergies then essentially yes! It should. But since I have the corn on top of all that , the marshmallows is what got to me. But , all the pain was really worth it. S'mores have always been a nice summer treat and no way am I letting it bring me down!
Luckily, I had a sleep on it, got up and went to the gym. And currently recovering with my Peanut Butter Smoothie
. Yum!
What I did?
I will soon post my full chest/back/ abs workout routine for everyone's curiosity.
Happy Canada Day !
Clearly, I ain't no artist and I should probably stick to what I am best at- baking, cooking and working out. But hey! Can't blame a girl for trying, now can we? Its all about Canada today.
Now last night on the other hand, well, lets just say I need to learn to follow my advice better. My family and I headed over to our friends house for a nice fire and marshmallow roast. And yes, I do release what that entitles- Pretty much the death of me. With the gluten containing graham crackers, dairy filled chocolate and corn abundant marshmallows, I would be riding in so much pain!
But surprisingly, Kinnikkinnick sells S'morables. Which is gluten, lactose, corn and egg free! And with dark chocolate (70% Cocoa or higher is ideal), the s'more should be possible right?
Well, for someone with no allergies, or just purely gluten and dairy allergies then essentially yes! It should. But since I have the corn on top of all that , the marshmallows is what got to me. But , all the pain was really worth it. S'mores have always been a nice summer treat and no way am I letting it bring me down!
Luckily, I had a sleep on it, got up and went to the gym. And currently recovering with my Peanut Butter Smoothie
. Yum!
What I did?
I will soon post my full chest/back/ abs workout routine for everyone's curiosity.
Happy Canada Day !
Friday, 28 June 2013
Sauce Boss!
One of the hardest things I found about having allergies is the sauces. They are everywhere you go and some days it feels impossible to avoid them! And as bad as they may be, it really kicks a dish; giving it that extra ummphh that everyone enjoys.
As learned from experience, a large majority of them contain my natural born enemies: Gluten, dairy , eggs and corn. Yet , if their were to be a sauce containing none of which, it would make society feel like they are paying a large sum of money for basically water.
That is why, when I stumble across the rare recipe containing none of which, I feel as though I struck gold! Its a bless-id feeling really.
Here are some of my most favorite, and simple substitute sauces.
1) Vegan Donair Sauce
Yes, yes I know. Donair? Those ain't healthy! But shh. Its my rare 'cheat' meal. My one guilty splurge in life. And up until recently, I couldn't have the full package deal. Until I stumbled upon this masterpiece that I feel entitled to share with you all.
Original Source: http://veganvamps.blogspot.ca/2011/09/donair-pizza-hold-bad-karma.html
How I styled it up:
*I halved all this as the original makes around 1 Cup
1 1/2 Cups Soy milk
3 TSP. garlic salt
2/3 Cups. white sugar
8 TSP. white vinegar
1) Combine together the sugar, and garlic salt
2) Pour in the soy milk and stir to dissolve all of the solid contents
3) Teaspoon by teaspoon, slowly add in the vinegar until desired thickness is reached
Alternatives: 1) You can use almond or rice milk, it may just change the flavor and consistency
2) Adding more or less sugar alters the amount of vinegar needed
*Best thing to do is trial and error until you reach YOUR ideal consistency and thickness
As learned from experience, a large majority of them contain my natural born enemies: Gluten, dairy , eggs and corn. Yet , if their were to be a sauce containing none of which, it would make society feel like they are paying a large sum of money for basically water.
That is why, when I stumble across the rare recipe containing none of which, I feel as though I struck gold! Its a bless-id feeling really.
Here are some of my most favorite, and simple substitute sauces.
1) Vegan Donair Sauce
Yes, yes I know. Donair? Those ain't healthy! But shh. Its my rare 'cheat' meal. My one guilty splurge in life. And up until recently, I couldn't have the full package deal. Until I stumbled upon this masterpiece that I feel entitled to share with you all.
Original Source: http://veganvamps.blogspot.ca/2011/09/donair-pizza-hold-bad-karma.html
How I styled it up:
*I halved all this as the original makes around 1 Cup
1 1/2 Cups Soy milk
3 TSP. garlic salt
2/3 Cups. white sugar
8 TSP. white vinegar
1) Combine together the sugar, and garlic salt
2) Pour in the soy milk and stir to dissolve all of the solid contents
3) Teaspoon by teaspoon, slowly add in the vinegar until desired thickness is reached
Alternatives: 1) You can use almond or rice milk, it may just change the flavor and consistency
2) Adding more or less sugar alters the amount of vinegar needed
*Best thing to do is trial and error until you reach YOUR ideal consistency and thickness
Thursday, 27 June 2013
Nothing cooler than a cinnamon bun.
The best way to start the morning is with a nice, chilly cinnamon bun! Wait- chilly did she say?
Oh yes I did!
This cinnamon bun smoothie will satisfy your sweet craving without breaking your calorie bank! Weighing in at about 150 calories, who could ever pass that up!
On average , the classic cinnamon bun from Cinnabon has a whopping 880 calories, 36 grams of fat and 59 grams of sugar. Ouch!
But with this delicious smoothie recipe, you can still satisfy your sweet tooth with some added health benefits too. Who could go wrong with that?
Original Source: http://www.fitsugar.com/Cinnamon-Bun-Smoothie-Recipe-28387248
My Style:
1 Cup. unsweetened almond milk
1 frozen banana
1/2 TSP. cinnamon
1/4 TSP. honey
1/4 TSP. vanilla extract
Blend it all together & enjoy!
Alternatives: 1) You can use any type of milk, just note that it will be higher calories and not vegan!
2) Can all together omit the honey, but I used it for just a touch more of sweetness
Oh yes I did!
This cinnamon bun smoothie will satisfy your sweet craving without breaking your calorie bank! Weighing in at about 150 calories, who could ever pass that up!
On average , the classic cinnamon bun from Cinnabon has a whopping 880 calories, 36 grams of fat and 59 grams of sugar. Ouch!
But with this delicious smoothie recipe, you can still satisfy your sweet tooth with some added health benefits too. Who could go wrong with that?
Original Source: http://www.fitsugar.com/Cinnamon-Bun-Smoothie-Recipe-28387248
My Style:
1 Cup. unsweetened almond milk
1 frozen banana
1/2 TSP. cinnamon
1/4 TSP. honey
1/4 TSP. vanilla extract
Blend it all together & enjoy!
Alternatives: 1) You can use any type of milk, just note that it will be higher calories and not vegan!
2) Can all together omit the honey, but I used it for just a touch more of sweetness
Wednesday, 26 June 2013
Secretly Healthy Frosty
Its finally summer- Hurray! At least up here in Canada, its finally starting to feel like summer. After weeks of wind and rain, its the first sunny day in a long time! And what better way to celebrate the warm weather than with a nice chocolate frosty!
Too bad for those who have dairy allergies, or anyone trying to keep that healthy attitude, celebrating is just not an option. Until now!
This frosty here tastes just like the good ol'Wendy's one; but the secret is, that it is healthy! Shhhh.
With a traditional small chocolate frosty weighing in at 300 calories with 42 grams of sugar, I'm sure we all can agree that this one is a much healthier choice.
Original Source: http://rabbitfoodformybunnyteeth.com/frosty-light/
Secretly Healthy Frosty (light)
1 Cup. unsweetened almond milk
1 frozen banana (size will just vary the thickness)
1 TBSP. cocoa
1/2 tsp. flaxseed
5-6 ice cubes
Blend all together until smooth & Enjoy!
Alternatives: 1) Can use any type of milk, the almond makes it vegan and ideal for those with dairy allergies
2) The flaxseed can be subbed for chia or deleted all together. I found it gave it that extra health kick I enjoy!
3) Can use more or less ice cubes. Personally I found 5-6 to be the perfect consistency where I could still drink it, or use a spoon if I desire.
Too bad for those who have dairy allergies, or anyone trying to keep that healthy attitude, celebrating is just not an option. Until now!
This frosty here tastes just like the good ol'Wendy's one; but the secret is, that it is healthy! Shhhh.
With a traditional small chocolate frosty weighing in at 300 calories with 42 grams of sugar, I'm sure we all can agree that this one is a much healthier choice.
Original Source: http://rabbitfoodformybunnyteeth.com/frosty-light/
Secretly Healthy Frosty (light)
1 Cup. unsweetened almond milk
1 frozen banana (size will just vary the thickness)
1 TBSP. cocoa
1/2 tsp. flaxseed
5-6 ice cubes
Blend all together until smooth & Enjoy!
Alternatives: 1) Can use any type of milk, the almond makes it vegan and ideal for those with dairy allergies
2) The flaxseed can be subbed for chia or deleted all together. I found it gave it that extra health kick I enjoy!
3) Can use more or less ice cubes. Personally I found 5-6 to be the perfect consistency where I could still drink it, or use a spoon if I desire.
Protein Powder Slump?
The dreaded post-workout protein shake got ya down?
I will admit- the first time I had to use my "Complete Green Protein" powder, after using my chocolate soy for so long- I felt sick. Even the smell tastes plant-like. Vanilla Bean? Ha! Not even.
So , I researched. And searched. And searched. Until I came across alternatives to the straight protein powder and water. From smoothies, to baking , to even just incorporating it into everyday meals.
Here I will post my favorite, delicious protein powder alternatives , my ratings and how I switched it up to make it my own and my preference
Smoothies:
Theses have ought to be the easiest way to incorporate powder into everyday items, but also one of the easiest, cheapest and quickest! Many ingredients you have right in your fridge. Just whip em in your blender and you can be out the door! Perfect for those busy moms, or anyone on the way to work.
The first is a nice "Peanut Butter Smoothie":
Original Source: http://dangshefine.stockphotosweb.com/post/21437142477/muffintop-less-my-peanut-butter-lover-protein
My Style:
1 Scoop Vanilla Bean Protein Powder
2 TBSP. Peanut butter (Just to give it that extra nut butter taste)
1 Cup. unsweetened almond milk
1/2 Frozen banana
3-4 Ice cubes.
Blend all together and enjoy!
Can it get any simpler?!
Alternatives: 1) If peanut butter is a problem, use any other nut butter substitute (Just note it will take on the taste of the butter)
2) Can use any flavour of protein powder, but I found using vanilla as a base was the best way to ensure the peanut butter taste. Others may alter the taste but feel free to use it!
3) Can use any type of milk, almond milk makes it vegan! I just use it due to allergies.
The next is a "Blue Gone Nuts" Protein smoothie
Original Source: http://www.michellemariefit.com/a-protein-smoothie-that-helps-reduce-belly-fat
How I stir it up:
1 Cup of almond milk (unsweetened)
1/2 Cup blueberries
1/2 frozen bananas
1 TSP. peanut butter
1 scoop Vanilla Protein Powder
1-2 ice cubes (for a thicker consistency)
Blend all together and enjoy!
Alternatives: 1) The original recipe calls for almond butter and sliced almonds on top. I personally prefer the peanut butter taste, but any other nut butters will work out excellent
2) For a thicker consistency, use more ice. For a thinner one, use slightly bit less milk.
3) The vanilla protein powder is a good base, because it has less of a strong flavour. But you can use any of protein powder, just note the taste will change.
I will admit- the first time I had to use my "Complete Green Protein" powder, after using my chocolate soy for so long- I felt sick. Even the smell tastes plant-like. Vanilla Bean? Ha! Not even.
So , I researched. And searched. And searched. Until I came across alternatives to the straight protein powder and water. From smoothies, to baking , to even just incorporating it into everyday meals.
Here I will post my favorite, delicious protein powder alternatives , my ratings and how I switched it up to make it my own and my preference
Smoothies:
Theses have ought to be the easiest way to incorporate powder into everyday items, but also one of the easiest, cheapest and quickest! Many ingredients you have right in your fridge. Just whip em in your blender and you can be out the door! Perfect for those busy moms, or anyone on the way to work.
The first is a nice "Peanut Butter Smoothie":
Original Source: http://dangshefine.stockphotosweb.com/post/21437142477/muffintop-less-my-peanut-butter-lover-protein
My Style:
1 Scoop Vanilla Bean Protein Powder
2 TBSP. Peanut butter (Just to give it that extra nut butter taste)
1 Cup. unsweetened almond milk
1/2 Frozen banana
3-4 Ice cubes.
Blend all together and enjoy!
Can it get any simpler?!
Alternatives: 1) If peanut butter is a problem, use any other nut butter substitute (Just note it will take on the taste of the butter)
2) Can use any flavour of protein powder, but I found using vanilla as a base was the best way to ensure the peanut butter taste. Others may alter the taste but feel free to use it!
3) Can use any type of milk, almond milk makes it vegan! I just use it due to allergies.
The next is a "Blue Gone Nuts" Protein smoothie
Original Source: http://www.michellemariefit.com/a-protein-smoothie-that-helps-reduce-belly-fat
How I stir it up:
1 Cup of almond milk (unsweetened)
1/2 Cup blueberries
1/2 frozen bananas
1 TSP. peanut butter
1 scoop Vanilla Protein Powder
1-2 ice cubes (for a thicker consistency)
Blend all together and enjoy!
Alternatives: 1) The original recipe calls for almond butter and sliced almonds on top. I personally prefer the peanut butter taste, but any other nut butters will work out excellent
2) For a thicker consistency, use more ice. For a thinner one, use slightly bit less milk.
3) The vanilla protein powder is a good base, because it has less of a strong flavour. But you can use any of protein powder, just note the taste will change.
Tuesday, 25 June 2013
Who Am I?
Who is the person behind all the advice giving? Recipe trying? Mysterious talking?
Well, I am just your typical teenager who would like to make it big in this world and get the message out about living healthy. I'm your average, go to school, do your homework, eat your breakfast and brush you teeth type of girl. But instead of the extensive partying, eating fast food, and lounging around all day- I believe in respecting my body and making the best of what God has given me.
The reason behind my health fanatics?
Roughly 10 months ago, I found out I had allergies. And oh yes- I wish it was your normal peanuts and pollen! But unfortunately, in a nut shell, I discovered I was allergic to gluten, dairy, eggs, corn and sesame. Oh yes! Quite the list
For the first few months, I fell depressed. But then I discovered the power of the internet! It was like my eyes had opened up to a world full of wonderful recipes. And as expected, my diet had drastically changed. Thus, my whole attitude toward healthy living.
These days, I workout 5 times a week, and eat as healthy as can be. But, likes us all, I have my cheat moments! Like for instance now, as indulge in chips and guacamole. But hey ! Nobody is perfect in this world.
So I dedicate this blog towards my healthy aspects of life. Here will be advice, Q&A, and mass lists of wonderful, delicious, and easy recipes that everyone will enjoy!
So, join me as I venture down the road less traveled on into the world of healthy living.
Well, I am just your typical teenager who would like to make it big in this world and get the message out about living healthy. I'm your average, go to school, do your homework, eat your breakfast and brush you teeth type of girl. But instead of the extensive partying, eating fast food, and lounging around all day- I believe in respecting my body and making the best of what God has given me.
The reason behind my health fanatics?
Roughly 10 months ago, I found out I had allergies. And oh yes- I wish it was your normal peanuts and pollen! But unfortunately, in a nut shell, I discovered I was allergic to gluten, dairy, eggs, corn and sesame. Oh yes! Quite the list
For the first few months, I fell depressed. But then I discovered the power of the internet! It was like my eyes had opened up to a world full of wonderful recipes. And as expected, my diet had drastically changed. Thus, my whole attitude toward healthy living.
These days, I workout 5 times a week, and eat as healthy as can be. But, likes us all, I have my cheat moments! Like for instance now, as indulge in chips and guacamole. But hey ! Nobody is perfect in this world.
So I dedicate this blog towards my healthy aspects of life. Here will be advice, Q&A, and mass lists of wonderful, delicious, and easy recipes that everyone will enjoy!
So, join me as I venture down the road less traveled on into the world of healthy living.
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