Personal Training

Eggcellent

Posted on by Naomi
Hey, friends! Whats shakin’? I’m having a lovely day so far, and my abs are really feeling my Turbo FIre workout from yesterday. It works your core in a completely different way than straight up abdominal exercises. It has alot of punching and kicking, like kick boxing, so you’re body is constantly twisting. Its on FIYAH. Before we get to today, I will back up to yesterday.

The AMAZING Alyson recommened some great protein to me last week. It is Muscle Gauge Nutrition Ice cream sandwich flavor! It is out of this world. It is a protein Isolate which means it is protein in its purest form with nothing else added to it. Alyson has competed in fitness competitions and teh sweetest person! she has been helping me out a lot if I have any questions and her blog ROCKS. 
Yesterday afternoon, I made a quick protein shake with my new protein.

water, ice, scoop o’ protein. SImple. Delicious. Frothy. It was AMAZING
All I was missing was the cookie!
Later on I got even more creative with the protein. I whipped up 1/4 C almonds with about 1 1/2 C water in the magic bullet
I mixed it all until blended. I made almond milk!
Then I added 1 scoop of the ice cream sandwich MGN protein. I blended it all together again, and froze it.

after about an hour, I went in and moved it all around, and refroze it. Then after another hour, it was ice cream sandwich ice cream!!!! I topped it on a no salt rice cake. This was the best snack!

Dinner was some cabbage (about 2 cups) I cooked it in a skillet with some garlic and pepper. I added about 3.5 oz of grilled chicken to the top. It smelled delicious, but I wanted something extra! then I remembered that Alyson sometimes throws an egg on top of her tilapia so this is just what I did! I cooked  1 egg over easy (on the hard side though, I hate a really runny yolk) I placed it right on top of my dinner!


Deeeeelicious! I loved this combo! It was sweet, crunchy, and protein packed!
I had a side of spinach, raw mushrooms, and tomato salad with balsamic vinegar
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This morning, before my workout, I munched on 1/2 of a banana for some energy. I followed that by having 1 scoop of Xtend (I start sipping it and then sip it through my workout)
Workout
Thoughts: This was a great workout. It was short, as you can see it is 15 minutes long BUT it has 9 different HIIT circuits. HIIT is high intensity interval training, where you work your absolute hardest for 30 seconds, then you have a 30 second recovery.  By using HIIT, you can burn up to 9x more fat!! I really liked this workout, BUT after the 15 minutes, I was in no way done. I wanted more. 
For those just starting out incorporating HIIT workouts into their routine, this is the perfect amount of time to start out at, so I would definately say this is aweosme, but for me, I am used to doing 1 hour Insanity workout sessions, so my body was craving a little bit more. After the 15 HIIT workout, I put in an Insanity DVD and complete the Plyometric circuit which has lots of upper body work mixed in, so all together I had a great workout. 
Breakfast was 1/2 C oats cooked in water with 2 egg whites, blueberries and CINNAMON! (after the workout, I also had 3 harboiled egg whites)
Mid morning snack, and I also had 100 calorie pack of raw almonds

Salad beast for lunch.
  • Baby spinach
  • cucumber
  • tomatoes
  • red pepper
  • ‘shrooms
  • Minced garlic
  • Balsamic and white rice vinegar
  • 1/4 C brown rice cous cous and 1/4 C quinoa (both left overs)
  • 4 oz tofu

Tofu! I cooked it up yesterday in low sodium soy sauce and ginger
I love the glazed, crispy looking pieces!
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Tone it Tuesday Fat Blast Circut: Complete 8-15 reps of each exercise, unless noted. Repeat the circuit 3 times
  • 1 minute Burpees
  • Ab roll out’s on stability ball
  • Hamstring roll in’s with stability ball
  • Push ups (feet on stability ball, hands on the ground, shoulder width apart)
  • Squats with bicep curl
  • 30 seconds butt kicks
  • 30 seconds high knees
  • 30 seconds vertical jumps (feet together jump as high as you can)
  • Floor Tricep dips
  • Alternating backwards lunges with a kick forward
  • End with 15 minutes of cardio (optional)

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  • Have you ever used a food in a way that you normally don’t? I NEVER would think to drop that egg on top of my dinner, but it was a delicious surprise!
  • Do you like HIIT workouts, or are you more of a steady state person? I LOVE HIIT!
  • Bachelor last night? I felt acutally bad for Ali, Frank is a D-bag for waiting this long to tell her how he really feels. There could have been another great guy in teh top 3!


Naomi
Naomi