Fit Mama Archives – Jamieson Diaries

All Posts, Dear Diary, Health & Fitness, Workouts

Weekly Workout Schedule

January 25, 2016 Leave a Comment

Happy Motivation Monday, everybody!

I’ve been working out consistently enough the last few months and because of this I have finally perfected my daily workout schedule. I have attempted multiple workout schedules and none of them ever really seem to fit me exactly. Instead, I decided to take the workouts from the multiple workout plans that were beneficial to me, as well as, add in a few challenging and effective exercises I have used in past experiences. After doing this schedule for a while I’m positive I will stick to this workout plan because, I love it! As I get more lean and strong I will adjust the reps and weight. However, I am not trying to get “bulky” from the lifting so instead of lifting extremely heavy for shorter reps, I will increase the reps in addition to the weight, but at a slower pace. Here is a day by day breakdown of the exercises I have been using:

Monday:

30+ minutes cardio

Jumping Jacks – 10

Push-ups – 10

Mountain Climbers – 10

Burpees – 10

*Repeat 3x with 2 minute break in between*

-cool down stretch-

Tuesday:

15 minutes cardio warm-up

Squats – 3×10

Dumbbell Lunge-Curl – 3×10

Jump Squats – 3×10

Deadlift – 3×10

Kettlebell Sumo Squat – 3×10

Russian Twists – 3×15

Lying Leg Raise – 3×15

10 minutes elliptical cool down

-cool down stretch-

Wednesday:

30+ minutes cardio

Tricep Dips – 3×10

Lateral Pull Downs – 3×10

Dumbbell Curls – 3×10

Dumbbell Flys – 3×10

Tricep Push Backs – 3×10

-cool down stretch-

Thursday (machines day):

15 minutes cardio warm up

Leg Press – 3×10

Leg Curls – 3×10

Leg Extensions – 3×10

Calf Extension – 3×10

Hip Abductor – 3×10

Hip Adductor – 3×10

Rotary Torso – 3×15

Weighted Abdominal Crunch – 3×15

-cool down stretch-

Friday:

1 hour cardio

-cool down stretch-

Saturday (optional):

20+ minutes HIIT (can use Monday’s workout by adding 2-3 more rounds)

7 minute abs (look up 7 different crunch positions if you don’t know seven)

Sunday:

OFF DAY

-be sure to do plenty of stretching-

Most of these workouts require lifting weights, and I advise starting off light, and increasing to your desired weight. Your body will let you know what is too much and what is too light. Also, feel free to alter these workouts to your liking. You may want to concentrate on a different part of your body and decide to switch things around or completely swap them out all together. Either way, make it fun, so that you want to return to the gym each day!

Have a great evening! 🙂

Brie <3

[01.25.16]

All Posts, Dear Diary, Healthy, Lunch, Recipes

Quinoa Burrito Bowl Salad

April 12, 2015 Leave a Comment

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.
Brie <3

[04.12.15]

All Posts, Dear Diary, Healthy, Lunch, Recipes

Mexican Brunch Tacos

March 12, 2015 Leave a Comment

I love Mexican food. It is one of my absolute favorite types of food. However, the calorie count in Mexican food doesn’t always agree with my cleaner eating/less calorie lifestyle I’ve been living the last few months. I was so hungry for lunch, and was craving Mexican food, so I decided to whip up one of my favorite brunch dishes using my Mexican ingredients. One of my favorite breakfast meals is eggs and chorizo, and I thought to myself “why not make this a breakfast meal into tacos for lunch?” That’s exactly what I did! Although the ingredients aren’t the most healthy, the important part is paying attention to serving sizes to keep it within the 400 calorie or less meal for the day.

You will need:

1/2 serving of chorizo (approx. 1.3 oz. or 1/6 of the chorizo tube)

2 corn tortillas

1 slice thinly cut swiss cheese (or cheese of your choice)

2 Tbsp salsa

1 large/jumbo egg

1/4 cup onions chopped

3/4 cup quartered mushrooms

1/4 cup cilantro

1/2 Tbsp olive oil or Pam cooking spray

half of an apple for dessert 🙂

Heat a small skillet on medium high heat for about 2 minutes. Add half of your olive oil to the pan and brown your tortilla to your liking. Once you have flipped the tortilla place half of your swiss cheese on top as the other side browns so it can melt. You will do the same thing for the other tortilla and place them both on the plate you plan to serve the meal on.

Cook your chorizo following the directions on the package. Once the chorizo has almost cooked all the way through, add your veggies to the pan, and sautee them with the chorizo until they start to soften. Add any spices you want EXCEPT SALT. (To keep our salt intake at a healthy level, the meal will be naturally salted by the chorizo, cheese, and salsa. You can also add hot sauce which adds salt and zero calories.) These are the spices I used. I like a little spice 🙂

Once your chorizo and veggies have cooked for about 2-3 minutes, add your egg to the pan to cook as well. You can whisk the egg separately in a bowl before adding it to the pan, or you can crack it directly in the pan and scramble as you mix it into the chorizo and veggies. When the eggs are done cooking to your liking, add the egg, chorizo, and veggie mix to your cheese covered tortilla.

Top your tacos with one tablespoon of salsa on each taco and ENJOY! Oh, and don’t forget some yummy fruit to fix your sweet tooth after your meal 🙂

Brie <3