Morning Regimen

I have been asked a million times about my morning regimen and how I wake up everyday to workout. One thing I can say is it's not easy...lol!! I have a daily routine that I follow every morning and if I even skip one step I feel extremely lost. So I'm going to go through my morning regimen with you including all vitamins and supps that I take in the morning. 

(I am not a doctor and the advice and info that I am giving you is based on my own judgments and what I take. If you are wanting to take a supplement you are unsure about, please notify your doctor before use.)

1. First things first in the morning (only on Sunday) I weigh in. This is probably one of the scariest days of the week. Once I weigh in, I take front and back pics to track my progress and because it's a want from my trainer. 

   (This is a great way to keep track of before and after pics)

2. I go straight to vitmans and supps (well brush your teeth first...lol) What all do I take? For vitamins I take Calcium, Vitamin C, Primrose Oil, B Complex, Fish Oil, and a multi-vitamin. For morning supplements I am only taking BCAA's (I also take this throughout the day). 

3. I go to the gym for my first session of morning cardio which atleast last about 45 minutes. 

4. Back from the gym, I shower and try to give my body at least 45 minutes from the time I finished cardio to finish burning fat. 

5. Favorite part of the morning......BREAKFAST!!!! Yummy!! This is when I get to eat the best carbs of the day. My Oatmeal!!

In the afternoon I return back to the gym from strength training and more cardio. The life style of an aspiring competitor is more than crazy but rough and tired all at the same time. Sometimes I just want to fall on my bed and sleep for days. Hope this helps you figure out a morning routine.

                                                                           TOOTLES,
                                               THIS GIRL LIFTS

Favorite Fitness Gear

Every one has their very own fitness gear that they love to wear to workout. I'm going to share some of my favorites that I love to rock to the gym. I love color, so a lot of my stuff is going to be very snazzy and bright. 


For workout pants, I totally rock my Aeropostale Cropped yoga pants. Not only are they comfortable but they fit very well.


Also, I Like to rock my Lululemon pants. So super cute.



As for tops, I rock regular ol' tank tops that you can buy at Body C.


For tennis shoes, I absolutely love my Saucony's.



So there were just a few things that I love to rock to the gym on a regular. Not super expensive but super cute. What do you love to rock?!!

                                                      Always look cute,
                                                                         THIS GIRL LIFTS

Tips to Prepping Weekly

Not a week goes by that I don't spend a couple hours on Sundays Prepping my meals for the week. This is the most responsible way to stay on plan for that awesome body. I spend about 2-3 hours on Sunday slicing, dicing, and cooking up some delicious meals. In order to do these things you have to have the essentials for the correct food prep. 

1. Get your shop on.

You must have all the correct essentials to do your prep. The night before I go over my meal plan and go through my refrigerator to see what I have and don't have. I make a list and then head to the grocery store the very next day to gather my necessities.

2. Tupperware

You know how we all use to say those sappy parties our moms went to where they bought tupperware was lame?!! Well guess what? I wish I was actually there...LOL!! Tupperware is the greatest necessity to any food prep day. I believe I own about 50-60 Tupperware bowls. Oh yes I do!! What is also great about these is that they come in a variety of sizes. So its not hard to portion out your meals.

3. Food Scale

If your on a decent meal plan like most then you probably portion your food by ounces. With a food scale, you literally put an ease on your brain so you don't have to do the math. They run about $5-$60 but usually a decent one from Wal-Mart will do. I actually love the digital scales. They are very easy to read. 

4. Ziplock bags

we always need somewhere to store our extra cut up veggies and ziplock bags work like wonders. I also use them to store some of the snacks I eat for the week. They are easy to pick up and go.

There are tons of different ways that people do food prep and of course everything I listed is just essential but more than likely not everything you need. You are probably still going to need pots and pans, knives, utensils, and much more.

If you are not in the habit of prepping your food for the week, you must start. It serves your body right.


                                                                       Thanks and Much love,
                                                                                            
                                                                                             THIS GIRL LIFTS

Breakfast Egg Muffins

Want a fast and easy way to make breakfast for the morning time and want it to be healthy? Well guess what?!!! I found it!! Here's one of our favorite recipes for the morning. You can make them at night and place them in the fridge for the next morning.

Egg Muffins

Ingredients

Eggs

Peppers

Spinach

Bok Choy

Red Chard

Green Chard

Onion

Turkey Sausage

Basil

Oregano

Black Pepper

Cheese (optional)

Directions

Cut up turkey sausage and place to the side.

Sauté the peppers, onions, spinach, Bok Choy, and Chards.

Mix eggs, turkey sausage, peppers, onions, Bok Choy, Chards, and seasonings in a bowl. 

Once mixed, pour in a muffin pan to bake.

Allow 30 minutes for baking time or until eggs are done. 

Once finish you have the perfect egg rounds for a healthy breakfast.


                                                                                 This Girl Lifts

Put Your Back in to it!!!

One aspect of my training that has been extremely hard is getting my back in shape. So guess what?.........I'm sharing my favorite back exercises with you today.

 Lat Pulldowns

Dumbbell Rows

Back Extension

Inverted Row with Straps

The exercises listed above are some of the greatest ones I have used and they have actually worked for me. If you have never done any of these before please start with low weight and work yourself up to heavier weight. Hope you enjoy!!

                                                                                                 This Girl Lifts

100 Rep Hell Tryout

Big girls don't cry so were told lol but just looking at this new workout I want to try and knowing how many reps of the exercise I have to do........I almost started to cry. On a daily, I read tons of workout magazines and tons of articles online on how to better my workouts and build more muscle. The read of the night was Muscle and Strength. Tonight I was looking for a killer back and shoulder workout. I then ran across the "100 rep Hell". Anything that sounds scary I am totally down for. Take a look at this workout......

The 100 Rep Hell Workout Program

• Monday - Deadlifts and Seated Calf Raises
• Tuesday - Bench Press and Skullcrushers
• Wednesday - OFF
• Thursday - Barbell Rows and Barbell Curls
• Friday - Seated Overhead Press and Barbell Shrugs
• Saturday - OFF
• Sunday - Squats and Leg Curls

(You can view the whole actual workout here.)

So for everyday that is listed you must complete the said exercise as 1 set of 100 reps. Ex: on Monday you must do 100 deadlifts and 100 seated calf raises. Holy Hell!!! Your legs and calves will be on fire. So as of tomorrow I will be starting this treacherous workout alongside my actual daily workouts. Who's ready to feel the burn?!!!!  

                                                                This Girl Lifts

Gotta Love Legs!!

Today is leg day and might I say.....God Bless me on this day!! Even though it's one of my longest workout days and I can barely walk after, I love legs and I bust my ass working on them. We hear a lot of people say squats, squats, squats do a body and a booty right and they do but today I am going to show you a few of my other favorite leg workouts that leave you feeling satisfied. 


Squats

Smith Machine Leg Press

Leg Extensions

Weighted Lunges

So here were a few of my favorites that I love and that really work for me. They help get your legs in great shape and give you that nice firm round booty you have been wanting and looking for. Of course I have a lot more leg exercises that I love but these take the cake. 

                                                                                                      This Girl Lifts