Fitness Fashionista Finds

Fitness Fashionista Finds

 

 

I wanted to share with you some of the purchases I have made within the past week. Sports Authority is going out of business and the one near me was practically giving things away at 70-80% off. I scored so much Nike my heart sang as I exited the store!

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Ok so I actually bought these sneakers, went home and realized that one was a size 6 and the other an 8 -_-. Sports Authority zip tied the sneakers together so it was nearly impossible to try both on at the same time. Fortunately my shoe size ranges greatly (I’m truly a 7-7.5) so I actually kept these bahaha. I DEFINITELY will NOT use them for cardio, but for general weight lifting where I’m mainly sitting on a bench they work just fine! PLUS they match a lot of my workout outfits.

IMG_5930The Nike top was $7

Nike yoga pants: $15

Nike Sweatshirt: $25 (was originally $80! say whaaaa?!)
IMG_5959I have been seeing these scrunchies in my fitness magazines but was not about to cough up 10 bucks for a pack of 4. I bought these   on Ebay for just $2!

 

New Elliptical Workout

New Elliptical Workout

Hey Everyone,

 

As much as I love working out I just can’t stand doing cardio on a machine. Some days when I have the attention span to read a magazine  or I just updated my Spotify library my cardio sesh isn’t so bad, but other days I have no desire to be on an elliptical or dreadmill for any more than 30 minutes. The best way for me to pass time and still push myself is by creating killer workouts that I can share with you all! Today I have for you a high intensity 20 minute workout that will require you to engage your core, quads and glutes. How you ask? Well when you are forced to let go from the handles and power through hands free you will have to engage your legs and abs to do the work. If you try it out let me know how it goes!! :)

 

quick and intense elliptical hiit

An Update of My Hectic Life

An Update of My Hectic Life

Good morning from me and my chocolatey lab, Brandy.


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If you are a regular visitor you know that my activity on Crunch and Lunch the past few months has been obsolete. This past school year was my last as an undergraduate and I really busted my butt to make sure nothing got in the way of me graduating. Earning a B.S in Nutrition and Dietetics was truly one of the most rewarding feelings I have ever had.  I have one year of grad school left, so my days of ballin on a buget are not yet behind me. But hey, I really can’t complain, I’m excited to get through this last year and reach that light at the end of the tunnel $$$!

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Although I’ve been too busy to blog, I still have managed to update my Instagram throughout the year. If you follow me on Instagram (@CrunchandLunch) you may have noticed that my IG activity has surged within the past month. WELL, Bodybuilding.com must have noticed too because they reached out to me to be an Ambassador for their company. They basically send me swag to represent their site as well as supplements they would like me to review. I’m a pretty honest person so when they send me a product that I don’t care for  I won’t promote it. I also I share deals and sales with my followers, so if you haven’t already make sure you follow me on IG!
IMG_5597 back today I have a great workout

 

 

 

Shoulder Workout

Perform each exercise for 15-20 reps one after another with no rest in between exercises. Once you complete 1 set of all the exercises take a 30 second rest and repeat the circuit for a total of 4 times before moving on to the remainder of the workout.

 

DB Curl to Shoulder Press

DB Lateral Raise

DB Front Raise

20 Jumping Jacks

15 Butt Kicks 

REST and REPEAT for a total of 4x

 

DB Shoulder Flies

EZ Bar Wide Grip Upright Rows

Tricep Bench Dips

Tricep Kickbacks

 REST and REPEAT for a total of 4x

 

Cable Front Raise Left arm

Cable Side Raise Left arm

Cable Front Raise Right arm

Cable Side Raise Right arm 

REST and REPEAT for a total of 3x

Sweaty & Intense Bootcamp

Scroll down for quick videos on how to do circuit 3.

Warm-up

 Do this warm-up circuit once or twice. Perform exercise for 30 seconds with no breaks.

-       Jog

-       Butt kicks

-       High knees

-       Jumping jacks

-       Speed skaters

 REST for 20-30 sec

 

CIRCUIT #1

Perform exercise for 30 seconds with no breaks. Repeat this circuit for a total of 3 times with a 20-30 second break between each one.

-       Frankensteins

-       Frog Jumps

-       Plank Jacks

REST for 20-30 sec and repeat 2 more times

 

CIRCUIT #2 

Perform exercise for 15 reps with no breaks. Only do this circuit once for now because we will come back to it!

 -       10 Knee pushups + 10 pulses in knee pushup position

-       15 tricep dips

-       Downward dog pushups

-       Forearm plank to full 10x (so start in the forearm plank position and push up into full plank on your hands, keep transitioning back forearms then hands 10 times without coming out of plank.)

-       Single leg glute bridges 15 each leg

 REST for 20-30 sec

 

CIRCUIT #3

 

Perform exercise for 30 seconds with no breaks. You’re only doing this circuit once to bring that heart rate back up so really push yourself! No more cardio after this!!

 -       Star Jacks

-       5 Mountain Climbers + 1 Burpee

-       Ski Jumps

-       Butt Kicks

REST for 20-30 sec

 

Abs Circuit #3

-       15 crunches

-       12 twisted crunches

-       15 reverse crunches

-       10 scissor kicks

-       20 Russian twists

-       15 in and outs

-       30 second side plank on each side

-       30 second plank 

COOLDOWN, STRETCH AND DRINK PLENTY OF WATER

Killer Lower Body Circuit

You will most definitely feel the burn and break a sweat with this workout. The reps are high which will help to tone your body and since this is circuit based your heart rate will be increased throughout the duration of the workout which is key to fat loss.

 

Perform each exercise for 15-20 reps one after another with no rest in between exercises. Once you complete 1 set of all 3 exercises take a 30 second rest and repeat the circuit for a total of 4 times before moving on to the remainder of the workout.

 

-       Goblet squats

-       Weighted hip thrusts

-       Dumbbell Deadlifts

 

REST and repeat circuit for a total of 4X

 

-       Left leg Cable Kickbacks 15-20 reps

-       Bench Step-ups 12-15 each leg

-       Right leg Cable Kickbacks 15-20 reps

-       Bench Step-ups 12-15 each leg

-       Left leg Cable Kickbacks 15-20 reps

-       Bench Step-ups 12-15 each leg

-       Right leg Cable Kickbacks 15-20 reps

-       Bench Step-ups 12-15 each leg

 

REST

 

Perform each exercise for 15-20 reps on the Left leg without resting. Once you complete 1 set of all the exercises take a 30 second rest and repeat the circuit for a total of 2 times.

 

-       Donkey Kicks

-       In donkey kick position pulse leg upwards

-       Straight leg kick-ups in plank position (or with one knee down)

-       Straight leg crossovers in plank or with one knee down

-       Straight leg circles in plank or with one knee down

 

REST and Repeat on same leg

 

Perform each exercise for 15-20 reps on the Right leg without resting. Once you complete 1 set of all the exercises take a 30 second rest and repeat the circuit for a total of 2 times.

-       Donkey Kicks

-       In donkey kick position pulse leg upwards

-       Straight leg kick-ups in plank position (or with one knee down)

-       Straight leg crossovers in plank or with one knee down

-       Straight leg circles in plank or with one knee down

 

REST and Repeat on same leg

 

Back Attack!

Here is a great back workout to try out at the gym! Perform each exercise for 2-6 reps if you are trying to build strength and muscle mass or 12-15 reps if you are looking to lean out and tone!

 

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http://crunchandlunch.com/back-workout/

Upper Body At Home Bootcamp Workout

Upper Body At Home Bootcamp Workout

 It’s been awhile since my last post, but now that school is over I am going to try to be more consistent with blog updates! To kick off a stream of new health related posts I will start off with an intense at home (or in gym) workout. This is just one of the many workouts I have created for my group fitness “Beach Body Bootcamp” classes.

 

bootcamp pic

* After this workout ask yourself these questions ^ ;)

Warm-up

Do this warm-up circuit once or twice. Perform exercise for 30 seconds with no breaks.

 

-       Jog

-       Butt kicks

-       High knees

-       Jumping jacks

-       Speed skaters

REST for 20-30 sec

 

 CIRCUIT #1 

Perform exercise for 30 seconds with no breaks. Repeat this circuit for a total of 3 times with a 20-30 second break between each one.

 -       Tire jumps

-       Broad jumps+2 jumping jacks, turn and repeat (so a big jump forward then 2 jumping jacks, turn around and repeat)

-       Plank shoulder taps (in full plank position on your hands alternate tapping your left shoulder with you right hand then right shoulder with your left hand)

-       Mountain climbers

REST for 20-30 sec and repeat 2 more times

 

CIRCUIT #2 (Omit if you do not have resistance bands or weights)

Perform exercise for 15 reps with no breaks. Only do this circuit once for now because we will come back to it!

 -       Standing bicep curls

-       Tricep kickbacks

-       Lateral raises

-       Shoulder press

-       Rows

-       Back flies

REST for 20-30 sec

 

CIRCUIT #3

Perform exercise for 30 seconds with no breaks. You’re only doing this circuit once to bring that heart rate back up so really push yourself! No more cardio after this!!

-       Squat jumps

-       Ski jumps

-       Butt kicks

REST for 20-30 sec

 

Abs Circuit #3

-       15 crunches

-       12 bicycle crunches

-       15 reverse crunches

-       10 scissor kicks

-       20 Russian twists

-       30 second plank

COOLDOWN, STRETCH AND DRINK PLENTY OF WATER!

Banana Blondies with PB Frosting

Banana Blondies with PB Frosting

banana blondies

Ingredients for the Blondies:

- 1 ½ medium sized bananas mashed or mixed well

- ¼ cup melted butter

- ½ cup brown sugar

- 1 egg

- 1½ tsp. vanilla

- ¼ tsp. salt

- ¾ cup all purpose flour

- 1/3-cup semi sweet chocolate chips (optional, the blondies are still delicious without the chips!)

 

Ingredients for the Chocolate Peanut Butter Frosting:

-       2 Tbsp. peanut butter

-       2 Tbsp. maple syrup

-       ¼ cup PB2

-       2 tsp. unsweetened cocoa powder

-       1 packet stevia (optional)

-       1 Tbsp. unsweetened almond milk (or other milk of choice)

 

Blondies

  1. Preheat oven to 350° and coat a 8×8 baking dish with non stick cooking or baking spray. Set aside
  2. In a large bowl combine melted butter, brown sugar, egg and vanilla. Mix everything together and then add in mashed banana, mix until the batter is smooth.
  3. In another bowl stir together salt, and flour. Add the flour to the banana mixture and combine thoroughly.
  4. Spread everything into your prepared pan.
  5. Bake for 20-25 minutes until center is set.
  6. Transfer pan to wire rack to cool.
  7. Frost the blondies when they are mostly cooled.

 

Chocolate Peanut Butter Frosting

  1. Add peanut butter to a medium sized microwaveable safe bowl and microwave for 30 seconds so the peanut butter thins out. Set peanut butter aside to cool down a bit
  2. In a smaller bowl stir together PB2 and cocoa powder
  3. Add maple syrup to the peanut butter and then stir in your PB2 cocoa powder mixture
  4. If the frosting isn’t sweet enough for you, add the packet of stevia
  5. Spread the frosting on top of the blondies, cut them into squares, and enjoy!

 

Nutrition Facts

Servings: 12

Serving Size: 1 blondie

 

Blondies with Chocolate Chips and Frosting:

Serving size: 1 blondie
Calories: 177
Fat: 8g
Carbs: 26g
Fiber: 1g
Protein: 3g
Sodium: 104mg
Sugar: 16g

 

Blondies WITHOUT Chocolate Chips and WITH Frosting:

Serving size: 1 blondie
Calories: 146
Fat: 6g
Carbs: 22g
Fiber: 1g
Protein: 3g
Sodium: 104mg
Sugar: 13

 

Blondies WITHOUT Chocolate Chips and WITHOUT Frosting:

Serving size: 1 blondie
Calories: 112
Fat: 4g
Carbs: 17g
Fiber: 1g
Protein: 2g
Sodium: 85mg
Sugar: 10