Today is workout Wednesday, and yesterday was Valentine’s Day. If you are anything like me, you took full advantage of Valentine’s Day to eat delicious, terrible for your health, food(s). As if Valentine’s Day isn’t enough of a reason to eat these yummy foods, yesterday was Tuesday which means, it was also Taco Tuesday! YES. Absolute perfection. We went to my favorite Mexican restaurant in town for dinner last night where I ate my entire TWO chimichanga entrée all by myself. #iAintSorry. However, my body is definitely sorry, because today’s workout will not feel too good. I’m sure of this LOL. Read More
Happy workout Wednesday, everybody! I have been hitting the gym pretty hard lately, especially lifting, and have had some pretty sore days because of it. However, as most of us already know, stretching is not only amazing, it helps prevent injury while working out. I have perfected and found my 5 favorite pre/post workout stretches that are most effective for me. I wanted to share these stretches with all of you in case they will help with your aches and pains in any way.
Opposite Leg Toe Touch:
Foot Grab Squat:
Squatting is a huge part of my workout routine so stretching the exact muscles I use for squatting before and after is key. You will hold this position for 10-15 seconds and repeat 2-3 times. You should feel your body loosen up enough to go into a deeper squat position each time.
Sitting Leg Extension Toe Touch:
This is a wonderful stretch for the hamstrings. Hold for 15-20 seconds and repeat 2-3 times. Grab you toe and pull back a little more with each count and set. You can even add some arm movement in as you do this stretch.
Butterfly Floor Touch:
This stretch works the areas for squats as well but adds in more stretching of the groin. When you get into this position lean forward on your arms, which push your legs further apart, and feel the stretch in your groin. Do this same pressure and stretch for 10-15 seconds and repeat 2-3 times.
Sitting Butterfly Flutters:
You will sit with the bottom of your feet touching each other and bounce your knees up and down. You should feel the stretch in your groin as you flutter your knees up and down. Flutter 10 times on each side and repeat 2-3 more times.
These exercises always leave me feeling either ready to start my workout or ready to go home after a good stretch. What are some of your favorite pre/post workout stretches? Feel free to share below.
Happy Wednesday, everybody! 🙂
One of my favorite quick food stops, that fits into my “cleaner” eating, calorie counting lifestyle, is the shredded chicken salad from Cafe Rio. If you have never been to Cafe Rio, their handmade tortillas are AMAZING. I am willing to eat only lettuce and dry chicken if it means I can eat that tortilla. Which is 420 calories on it’s own…yikes!
Well, I came home from the gym one night and wanted a Cafe Rio chicken salad REALLY badly, but did not want to drive 15 minutes into town to get it. (Give me a break, HIIT workouts are draining) I decided to make my own healthier version of the salad using whatever I had at home. When I order the salad at Cafe Rio it consists of; one flour tortilla, one scoop black beans, lettuce, cilantro, light tortilla chips, one teaspoon cotija cheese, and half a serving of cilantro lime vinaigrette. Luckily for me, I had a majority of these ingredients, or something similar, available in my refrigerator or pantry. So, I got creative and made my own chicken salad bowl. This is the recipe I created, feel free to change and/or add more of your favorite veggies. You will need the following ingredients:
1 tsp olive oil
1 Fajita sized flour tortilla (140 calories) or 2 corn taco sized tortillas (40 calories each)
1 small shredded chicken breast (3-4 oz.)
1-2 Tbsp sharp cheddar cheese
1 cup quinoa (1/4 cup uncooked)
1/4 cup canned black beans (drained and rinsed)
1 cup romaine lettuce
1 cup spinach
1 Tbsp chopped red onion
1/4 cup canned corn
cilantro (as much as you would like)
Heat the olive oil over medium high heat and brown tortilla on both sides until a very light brown color. Once tortilla has been browned, place it in a bowl and push down until the tortilla lines the inside of the bowl. Take washed lettuce and spinach, place in bowl (on top of tortilla). Add shredded chicken, quinoa, black beans, and corn (you can combine these ingredients together in a separate bowl before adding to salad if you would prefer). Then top the entire salad with the chopped red onion, cilantro, and cheddar cheese. Now it’s TIME TO EAT!
* I had half a serving of cilantro lime vinaigrette dressing leftover in my fridge from a Cafe Rio visit earlier in the week, and used the remainder for this salad. However, for future use, you (as well as myself) can find homemade dressing recipes online. I usually use Pinterest when looking for yummy recipes such as dressings. Or you can just make up your own healthier dressing using some olive oil, lemon or lime, and salt and/or pepper.
Twenty eight days ago, I started the #28DayJumpstart challenge from Fit Girls World Wide. I honestly didn’t know what to expect, or how much I would enjoy it, but because I had people to participate with me (Grandma, Charelle, and my friend Charna later on) it was easier to stick with it.
I AM SO HAPPY I DID!
It is insane the change I have seen in my body in only twenty-eight days. The challenge food (for the most part) was SO good, and extremely filling. The exercises were very doable. Although I added on extra exercise throughout the challenge. And it was the first clean eating/workout plan that I ever enjoyed doing. All of the help and encouragement from fit girls all over the world makes it even easier to stay on track. They are doing one more #28DayJumpstart challenge before the end of the year, starting December 1st. If you would like to join, you can contact me for the information, or go to the website http://fitgirlsworldwide.com/.
If you would like to continue watching my fitness goal journey, you can keep following me on Instagram at “bjamieson88” or on Twitter “@BrienneJamieson”. (Both links or both accounts are listed on my main page. Just click on the icon) If you aren’t already following me on my public Instagram and Twitter accounts- you should 🙂
Happy and Blessed Monday!