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

Veggie Omelet

Veggie Omelet

veggie omelet

Ingredients:

-       3 egg whites

-       1 large egg

-       ¼ cup chopped zucchini

-       ¼ cup chopped onion

-       ¼ cup chopped bell pepper

-       ½ cup spinach

-       ½ tsp. olive oil or coconut oil

-       olive oil or coconut oil spray

-       ¼ cup shredded part skim mozzarella

 

Directions:

 

  1. Coat a skillet with cooking spray and turn the heat on medium
  2. Add olive oil or coconut oil and toss in all of your chopped veggies. Sautee for 3-5 minutes or until onions, zucchini, and peppers are tender
  3. While your veggies are cooking, crack the egg whites and whole egg into a bowl and whisk until they are completely combined
  4. Toss spinach into the skillet and allow to wilt slightly
  5. Keeping the vegetables in the pan, spray the entire skillet with cooking spray
  6. Add in your whisked eggs and allow them to cook for 2 minutes or until the eggs begin to set on the bottom of the pan.
  7. Lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry.
  8. Sprinkle cheese on one side of the circular omelet
  9. Fold over the non cheese side onto the cheese side of the omelet

 

Nutrition Facts:

Calories: 252

Carbs: 10g

Protein: 26g

Fat: 13g

Sodium: 413mg

Sugar: 4g

 

Week 1 Meal Prep Plan

Week 1 Meal Prep Plan

Use the plan below to meal prep for the week. You will find that having delicious ready to eat meals on hand will help you stay on track throughout the week!

week 1 meal prep

Nutrition Facts for this day:

Calories: 1,374

Carbs: 138g

Protein: 126g

Fat: 43g

Sodium: 2,060mg

BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Veggie Omelet DIY Lara BarProtein Shake Chicken Teriyaki Turkey Pesto Rollups Spaghetti Squash with Ground Chicken Sauce YASO Cookie Dough Frozen Yogurt bar

NOTES:

-       If  you’re not big on Lara bars you can sub them for another protein or granola bar

-       Feel free to mix up the snacks, you don’t have to keep this exact order

-       Click on the meals above to direct you to the recipe

-       You can find the YASO bars in your local grocery store ( there are other flavors too!)