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It's Monday which means it's time for a workout recap! Check it out below!

Monday: HIIT w/ 3 mile run

AMRAP (as many rounds as possible)

Circuit 1: (10 minutes)

  • 10 burpees
  • 10 pushups
  • 10 mountain climbers
  • 10 squat jumps

Circuit 2: (15 minutes)

  • 10 Shoulder push ups
  • 10 Single arm kettle bell swings (each arm)
  • 12 Tricep extensions
  • 12 Thrusters
  • 15 Bicep curls
  • 15 Weighted squats

Circuit 3: (5 minutes)

  • 10 Full Sit Ups
  • 10 Leg Lifts
  • 10 Russian Twists

Tuesday: 4 Mile Jog

Wednesday: Heavy Strength Workout

  • I was able to workout with my fiancé which is great because then I can do a heavier strength workout with a spotter! I focused on dead lifts, bench press, and squats with a few other things thrown in too!

Thursday: 4 Mile Walk w/ Sprints

  • 30 second sprint with 30 second rest for 15 minutes

Friday: Barre class with my girlfriends!

  • This weekend was actually my bachelorette party so before we headed to Big Cedar my girlfriends and I attended a barre class. It was a great way to start the weekend!

Saturday: Rest day! Spent the day sitting by the pool :)

Sunday: 45 minute walk

  • I wasn't really in the mood to workout but I felt I needed to get my body moving after our drive home. Better then nothing I guess!

What did your workout schedule look like last week? Do you have any plans to try something new this week? I am hoping to get to a spin class this week! It's been a while!

Remember how last week I made all those make ahead breakfasts? Well I think this recipe was my favorite! I used to eat these egg muffins in high school all the time but I kind of forgot about them. Now they are back in my diet and I think they are here to stay! I actually made another batch late last week because we ate them so quickly! I love these egg muffins because it is easy to make them exactly how you like. Below is a recipe for a basic muffin but you can literally put anything in these!

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This week I wanted to share with you the workout schedule of one of our other trainers Jackie, Jackie has been training at Live Fit for 8 years. She is the busy mom of two adorable little girls and she still manages to workout most days a week! Check out her schedule below, it shows that even a quick workout can be super beneficial. (everything below is from her point of view)

I used to run a ton, but after I had kids, I had to find ways to get my workouts in efficiently since my time is a lot more limited these days! I'm big on moderation and consistency and try to keep a healthy balance of strength workouts and cardio workouts each week. Here's a pretty typical workout week for me-

Monday

50 minute high rep (15-20), total body strength tr...

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Another Wednesday...another What I Ate Wednesday! This is a look into what I ate for an entire day...this was actually last Wednesday, so lets get to it!

Breakfast: Chobani Flip Pure Pear and Honey

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Wednesday of last week I spent the late morning working on recipes for the blog. I stop at the grocery store prior to my workout class to pick up everything I needed. I take medicine that requires I wait 30 minutes-1 hour before I eat so because of timing I had to sit in the parking lot of the grocery store eating my breakfast!

Cal: 140

Carbs: 14 g.

Protein: 11 g.

Snack: Jimmy Dean Turkey Sausage Patty

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After I got home from my workout class I quickly began working on my make ahead breakfasts. I ended up having 2 extra turkey sausage patties so I decided they would be a perfect snack! If you know me you know I put ketchup on just about everything...so don't judge!

Cal: 100

Carbs: less than 1

Protein: 11 g.

Lunch: Chicken Salad w/ Reduced Fat Wheat Thins

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My best friend works and lives extremely close so we try to get together for lunch as often as possible! We typically just meet at one of our houses so we can pack our own lunch and not be required to go out. Since I spent the morning cooking I didn't have much time to make lunch, I started making my greek yogurt chicken salad to find out that we didn't have relish...I have to say the relish is a pretty important part of the chicken salad!

Cal: 385

Carbs: 37 g.

Protein: 25 g.

Snack: Tomato and Mozzarella w/ store bought Balsamic Glaze

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It's tomato season! Oh my gosh, I love tomato and mozzarella! I purchased a few tomatoes from the stand that is just west of our Overland Park location and let me tell you, they were amazing! Also, the store bought balsamic glaze is so convenient!

Cal: 115

Carbs: 5 g.

Protein: 7 g.

Dinner: Steak, Shrimp, and Corn on the Cob

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My younger brother comes over on Wednesdays for dinner, this was the last Wednesday he will be eating with us because he heads back to K-State soon. I wanted to make a dinner that I know he likes so I pretty much just picked his favorite things! Strip steak with a horseradish sauce and shrimp with cocktail sauce.

Cal: 475

Carbs: 20 g.

Protein: 47 g.

Not pictured....2 glasses of wine and 1/2 of a Citterio Genoa and Provolone snack pack from Costco

I would say it was a pretty good day! At least I had a few veggies, how has your diet been this week? As always Live Fit would love to help you find a diet plan that works well for you! Come in today to find out more!

Total:

Cal: 1373

Carbs: 82 g.

Protein: 111 g.

It's the start of another week which means another week of workouts! Check out my workout schedule for last week, nothing too crazy!

Monday: Heavy Strength w/ 3 mile Run

-With it being so nice it was impossible not to run!

Tuesday: 4 mile Run

Wednesday: 60 minutes of Barre

I was lucky enough to take a workout class with a girlfriend, we went to The Bar Method just west of the Plaza. I love taking classes sometimes it's nice to not have to think about my own workout :)

Thursday: 45 minutes of Yoga with a 3 mile walk

- I have been having some tightness in my shoulder, most likely caused by my horrible posture so I wanted to take a little bit of a break on Thursday because I had a massage scheduled for Friday :)

Friday: 4 mile walk w/ 20 minutes of...

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This past Wednesday I spent about an hour preparing 26 freezer friendly breakfast options. I prepared 8 breakfast burritos (recipe on the blog), 6 breakfast sandwiches, and 12 egg muffins. If you're anything like me, waking up early to make breakfast just isn't going to happen. That is why I love these quick options that can be throw into the toaster oven or microwave and still allow me to eat a real breakfast. Let me know if you try this recipe or any variations! I think turkey bacon or a slim bagel could also make a great sandwich!

Below is the recipe for the breakfast sandwiches, I will try to get the egg muffin recipe up soon!!

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Ingredients:

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I wanted to drop in to say HI! and I hope you all had a great weekend. I was lucky enough to spend my weekend at the Lake of the Ozarks. We spend about 5-6 weekends at the lake each summer which means I have to get creative with my workouts. This weekend I was lucky enough to get my strength workout in before we left but we still did a little walking and yoga to get our bodies moving. Below I have provided an at home strength workout that can be done with no equipment, that way there are no excuses!

Complete each exercise for 1 minute before proceeding to the next exercise. Repeat 2 to 3 times for a total body workout!

*Make sure to warm up and cool down before and after the workout.

Squat with Calf Raise

- make sure to keep your weight in y...

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As I promised I would start sharing my workouts with you each week. I try to change my workouts up because it keeps me interested. I have attempted to do workout plans and I end up dreading the workout. My workouts typically include some cardio, some strength, and if we are lucky a little yoga or stretching! Check it out.

Monday: High Rep Strength w/ 20 minutes of running

  • Upper body I focused on tricep, biceps, shoulders
  • Lower body I focused on adductors, abductors and glutes

Tuesday: 5 mile Walk with my Mom (I swear I could jog beside her easier then I walk...she's so fast)

Wednesday:Barre w/ 10 minutes of sprints on the treadmill

  • Sprints: 30 second sprint 30 second rest (I leave the treadmill running and just hop off to the sides)

Thursday: Spin Class

Friday: Heavy Strength

  • I focused on bench press, bent over rows, squats, and dead lifts with a few other lighter exercises thrown in also.

Saturday: We were at the lake so we went on a walk and I did about 30 minutes of light yoga

Sunday: Rest Day!!

What did your workouts look like this week?

I have had a lot of clients request more recipes, well I have to say I have never thought of myself as much of a cook but I will keep trying! Most of my recipes are simple and quick just like this one below.

My younger brother comes over for dinner once a week so I am always trying to find fairly healthy recipes that a 23 year old will like. I feel like you can never go wrong with buffalo chicken wings and the fact that they are mostly made in a crock pot makes it even better! We had to go to the suit shop to pick out wedding suits this night so it was nice to have the majority of the cooking done before we got back.

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Well, it's actually what I ate on Tuesday but it doesn't sound as cool! This is a pretty typical day for me! I was lucky to be able to stop by my future in-laws for lunch this day which allowed me to eat something that was actually hot! Check it out below and let me know what you had for dinner last night!

Breakfast at 8:30 - 3/4 c. Greek Yogurt with 1/2 c. Special K Cereal

Protein: 17.8 g.

Carbs: 24.8 g.

Calories: 170

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I had a little bit of a later start yesterday so I was able to eat breakfast at home. I was planning on adding some strawberries to my yogurt but I opened the container and they were moldy! Ugh, that's the worst. I feel like we throw so much food away. I need to be better, if you have any suggestions on how to make fruit and veggies last longer that would be awesome!

Between being busy with my clients and breakfast being very filling I wasn't hungry until lunch, but most days I have an extra snack thrown in there :)

Lunch at 12:30 - Cheese and Veggie Quesadilla with Mama Lupes Tortilla

Protein: 24 g.

Carbs: 24 g.

Calories: 320

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I LOVE quesadillas! I eat them all the time, they are a great way to use up left overs! I had a few roasted veggies that I was worried would go bad so I diced them up and added them to my quesadilla.

3:30 Snack - Cookie Dough Protein Bar

Protein: 22 g.

Carbs: 21 g.

Calories: 190

Tuesday was a cardio day, so after I went walking for 1 1/2 hours with my mom I needed some more fuel! I opted for a Protein Bar. It had protein and carbs that I needed to get through the rest of my night full of training! (Sorry I forgot to take picture, I was starving!)

8:00 Dinner - Taco Tuesday!

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Protein: 32.5

Carbs: 14

Calories: 395

I work late on Tuesday's so dinner needed to be quick and easy. Taco's are a go to for us! Did you celebrate Taco Tuesday last night?

10:30 Snack - 1/2 of a Citterio Genoa and Provolone Snack Pack

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Protein: 10.5 g.

Carbs: 0 g.

Calories: 158

I typically do not eat a snack this late, but I was bleaching my teeth and it suggests you wait an hour before eating. I love these little snack packs, they are quick and easy to bring just about any where!

So thats a look into a typical day for me! I try to stick to a lower carb high protein diet with a cheat meal every once in a while! This type of diet is not for everyone, come into Live Fit and let us help find a diet that works for you! What did you eat yesterday? Anything exceptionally good? Let me know!