1. Happy Thursday! Surprisingly, this week is going WAY faster for me- probably because I’ve been especially busy with after-work activities every day and a lot going on at work as well! I hope your weeks have all been good too!
2. I shared this on Facebook yesterday, but I wanted to share here as well:
“I’ve done a lot of different workout programs, worked with a personal trainer, and ran many, many miles, including a full marathon, but this program is like nothing I’ve done before. I love it. I’m constantly being challenged and pushed past my limits, while at the same time reinforcing the hard-earned mindset that strength is more important than weight. Guess what? You can do it too.
Comment below or email me at email@example.com if you’re ready to get out of your comfort zone. #deskselfie#Iseebicpes(lookharder)”
3. Duolingo always keeps me on my toes… SAY WHAT?
4. Do any of you have a regular “prayer time” during the day? Like in the morning or before you go to bed? I feel like I need this but despite all my tips on creating talents I just can’t seem to get started!
5. Tuesday night I got to take my friend Nora on a quick walk as I was heading home from work. LOVED seeing her again. I love her. And all the dogs.
6. I love that I’m re-evaluating who I follow on social media right now. I have so many inspirational women on my coaching team that filling up my feed and it’s helping me stay positive throughout even the rough days!
7. Does anyone else HATE that LinkedIn tells you when people are looking at your profile, but won’t tell you who it is?? Drives me insane. And no, I’m not paying for premium.
I was given the opportunity by Blue Diamond to share a healthy New Years Resolution recipe with my readers featuring Almond Breeze. Since I already buy this brand almond milk almost every week, I was more than happy to say yes!
As many of you know, I’m almost halfway through an eight-week strength training workout program so I wanted to include a recipe that would help me stick to those healthy goals. Since I drink at least one smoothie every day, I knew I wanted to make this a post-workout smoothie recipe!
First off, I included spinach in my smoothie recipe because not only is it great for your health, but it can be easily blended into a smoothie without affecting much of the taste. Spinach is full of vitamins and minerals and should definitely be in your rotation of leafy greens.
Now we’ve all heard that spinach is great for you (thanks, Popeye), but did you know that pumpkin touts many healthy perks as well? According to the Daily Burn, there are many health benefits to eating pumpkin, including fiber to help you feel full, beta-carotene and other antioxidants that can help protect against cancer, and phytoestrogens, which can lower blood pressure.
Lastly, I included chocolate protein powder in my smoothie. Since I’m doing a strength training program that is tough on my body and meant to grow muscle mass, I’m in constant search for sources of lean protein. Although I love to get protein from regular foods, I also like to include supplements, especially right after a workout to help replenish my glycogen storages quickly. Plus it tastes amazing (come on, I’m human too). You can definitely substitute vanilla protein powder and add a little cinnamon to give this more of a pumpkin pie taste as well.
Veggie-Packed Pumpkin Smoothie
1/2 cup Almond Breeze Almondmilk Original Unsweetened
Blend the almond milk and the spinach first. This is KEY to blending up the spinach so there aren’t any leaf chunks in your smoothie. Next add in the rest of your ingredients, adding the protein powder in last so it has less time to get stuck to the sides of your blender. If you want to be fancy like me, pour it into a cute cup and sip with a straw
I also decided to get a little crazy this time around and create a 20-second video showing you how I made my smoothie. Enjoy!
Do you ever put veggies in your smoothie?
What do you like to eat or drink after a workout?
This post is sponsored by Almond Breeze Almondmilk, all opinions are entirely my own.
I’ll be honest. I don’t always WANT to jump out of my warm cozy bed an hour before I have to and jump around my apartment or lift weights. I know, crazy. Half the time, especially on weekends, this is my “motivational” thought process:
“Ugh, I sooo don’t want to workout today. I’m sore, I should rest. Even though I just had a rest day. I could do this tomorrow; I bet I’ll want to tomorrow.”
“I guess I could stretch. I have a little energy, just to stand up and stretch but so NOT for the whole workout.”
“Let me just turn it on. I’m not going to do it, I just want to see how it starts. Assess the situation.”
“Oh, okay that was fast, they’re warming up already. I guess I can do the warm up, that’s like nothing.”
“Oh, we’re already on to the first move. I could do that one. Let’s just keep moving, see how I feel.”
“Well, I might as well keep going, I need to shower anyway…”
And that, ladies and gentlemen, is how I end up working out. Just put on your clothes, turn on your workout program, and before you know it you’ll be halfway through.
Although this is what works when I really don’t feel like working out, it’s not the most inspiring, motivational, or reliable way to get me going most mornings. You probably don’t want to hear this, but the real “secret” to getting your daily exercise is to make it a habit.
Yep, yep, you’ve heard it all before. But guess what? There’s no “special secret” to getting in your workout (unless you count my energize pre-workout drink ;)), it is a conscious choice that you make every day. It can be easier, however, if you do it every day, around the same time- which is a habit. You know how it is, no matter what you’re trying to do, the more days you take off, the harder it is to get back into the activity.
I’ve put together a few tips to help you create daily exercise a habit. But remember you have to make the decision to do it every day, and every day you CHOOSE not to, you’re only making it harder for yourself the next day!
1. Visualize Your Goals.
Whether you write them out or create an inspiration board, putting your goals up where you will see them every day can help to remind you of your bigger “why” behind each small step that you take to get there. When it’s Tuesday morning and your alarm is going off, it’s easy to forget the big picture- so visualizations of where you want to be and how you want to feel can help pull you out of bed!
2. Schedule Your Workouts.
Treat your workouts like a meeting with yourself- a non-negotiable. Unless you’re sick or injured, you’re showing up to that meeting at work, right? So why not have the same courtesy for yourself! At the beginning of each week put your workouts in your schedule, and be specific. If you don’t have a plan, it’s harder to visualize and easier to pass over for something else.
3. Prepare Ahead of Time.
If you’re going to get up early to workout, be sure to lay out your workout clothes and anything else you might need the night before. If you’re going after work, pack them together to take with you or leave in your car. These small steps of preparation not only save time, but they help to remove obstacles between you and your exercise routine.
4. Get Accountability and Support.
There’s a big difference between not showing up for yourself, and not showing up for someone else. We’re typically inclined to put in more effort if someone else is expecting us to be there or they’re going to check in with us later. If you can’t have an in-person workout buddy, consider joining a challenge group or pairing up with a friend to exchange workout schedules and check in with one another.
5. Include Other Positive Habits.
Working out is great, but adding in other healthy habits will make you more inclined to keep at it. If you’re eating healthy, getting lots of sleep, and drinking plenty of water, you’re going to feel better all around and want to keep treating your body well. Plus, what’s the point of all that exercise if you’re not eating well too? Remember, nutrition is 80% of the game!
What are your tricks to motivate yourself to exercise?
What’s your favorite workout class you’ve ever taken?
I realize that posting a new review every week for eight weeks about my workout program might get a little redundant… So unless I have something new and exciting to share, I’ll just be posting workouts to stay accountable here! (BTW email me if you want in my February group!)
Monday- Total Body Hammer: Power through pyramid-style sets to rev up metabolic burn long after your last rep.
Tuesday- Chisel Agility: Develop elite speed, coordination, and power with moves inspired by athletic training.
Wednesday- Max Hammer Strength: Pre-fatigue major muscle groups and follow it up with a maximum weighted lift to carve incredible definition and get you strong.
Thursday- Rest Day:
Friday- Total Body Chisel: Full-body resistance moves that exhaust individual muscle groups to help you see dramatic change at lightning speed.
Saturday- Hammer Plyometrics: Fire up your fast-twitch muscles to develop force, speed, and power with total-body jump training.
Sunday- Iso-Strength Chisel: Full range-of-motion moves and isometric holds build strength and chisel fat for your leanest physique.