BACK, BACK, BACK IT UP: BACK, GLUTES, & CARDIO

Today’s Workout: Back, Glutes, Cardio.1558415_10154161311049180_7365344010389370835_n

(Well, there was sort of some cardio, but not really cardio, and kind of some glutes, but not really, though). By the time I finished up this workout I was ready to go home and sleep (mostly because I haven’t been sleeping). Sadly for me, sleep has been evading me this week because my little pup, Elon (photo on the left is of the little gremlin), likes to sleep on my head when he is hot because of my cooling gel pillow (which isn’t even mine, it’s technically David’s, haha). Needless to say, I am going to have to buy him his own if  it continues or start seeing the chiropractor daily to reset my neck. Anyway, without further ado, here is my back, kind of a glute, and cardio workout from Wednesday.

(I promise I will never use so many parentheses again).

Warm Up: Lat Pulldowns & Pushups (50lbs)  4 x 10-12

(S.S.) Lat Pulldowns (Regular Grips) (70-100lbs) & Pushups 3 x 12

Cable Midback Row (85lbs-100lbs) 3×10-15

Barbell Row (60lbs) 3×10

Deadlifts (65lbs-135lbs) 5x 6-15

Stiffleg Deadlifts (95lbs) 3×10

*Hyperextensions (25lb plate) 3×10-20

*Slow & Controlled

Single-Arm Rows (25lbs) 2×15

(S.S.) *Cable Glute Kickbacks (12.5lbs-17.5lbs) 3×15

*First Set – Donkey Kicks. Second Set – Straight Leg Lift. Third Set – Rainbow Kick Lifts.

Kettlbell Sumo Squat with Midway Pulse (45lbs) 2 x 15

 

CARDIO

Intervals – 15 minutes

 

 

Arm Workout, Training, & Updates.

jjI have finally emerged from long-standing hibernation, friends! After a tumultuous winter and a really awful start to Spring, I am beginning to fall back into my routine of working out regularly and not eating like a garbage disposal at every meal. A few things that have happened since the last time I updated:

  1. I do Brazilian Jiu-Jitsu now.
  2. Sky passed away March 16, 2016 and took most of my soul with her.
  3.  I am training for the federal police academy and my interview is in mid-June.
  4. Dave and I rescued a new pup named Kianna!

Needless to say, it has been an insane couple of months; Sky was definitely the worst of it but I promised myself I wouldn’t make this post about her (I will say it has been nearly two months and I still feel a hollow pit in my stomach every moment I am not moving or doing something which is the main reason I workout 7 days a week). But, as I said, this post isn’t about my mental health or my personal state of affairs. It’s about my workouts because my friends have been reaching out to me again and asking for advice! So, I’ve rekindled the blog and will post workouts, recipes, and miscellaneous crap routinely.

Here is last night’s arm workout:

Pre-Workout: Jiu-Jistu from 6-8:30 p.m. I help with the kid’s class for the first hour and then actually roll/grapple/learn new techniques from 7-8:30. Grappling is for H.I.I.T cardio.

ARMS – Bi’s & Tri’s

Warm Up: 100 Push Ups with good form. I like to vary my push ups and aim for ten good reps before taking a ten second break if I need it.

(S.S.) = Superset (D.S.) = Dropset

(S.S.) Barbell Curls & Flat Skullcrushers (30lbs, 40lbs,) 4 x 10-25

*For my initial set I like to use a lighter weight with higher reps and gradually go up in weight.

(S.S.) Overhead Tricep Press with Dumbbell (35lbs) & Alternating Bicep Curls (20lbs) 3×12

(D.S.) & (S.S.) Hammer Curl Drop Sets (25lbs, 20lbs) & Overhead Tricep Press with Dumbbell (35lbs) 3×12-15

*A drop set is when you start with a heavier weight (for me it was 25lbs dumbbells) and do as many as you can, then drop to a lighter weight (20lbs).

(D.S.) Tricep Cable Pushdown (40lbs, 30lbs, 20lbs)

 

Cardio Workout: Intervals

Tonight, I attempted to run a 5k but I was way too sore from my leg day yesterday so I opted for an intense interval session rather than flat out running. It was only 25 minutes but it had me sweating all over the place by the time I was done!

3 minutes – Jog at 5.5 mph/0% incline

1 minute – Walk at 3 mph/0% incline

1 minute – Walk at 3 mph/ 25% incline (this is the highest hill setting and feels like you’re climbing Mount Everest)

1 minute – Walk at 3 mph/ 20% incline

1 minute – Walk at 3mph/ 15% incline

1 minute – Fast-Walk at 4mph/ 10% incline

1 minute – Jog at 5mph/ 5% incline

1 minute – Jog at 5.5 mph/ 0% incline

1 minute – Walk at 3mph/0% incline

REPEAT

2-3 minutes Cool Down at 3mph/0%

 

ENJOY!

-Sam xoxo

 

 

 

 

 

 

The Ultimate Acai Bowl – High Protein, High Fiber.

acai bowlPumpkin spice lattes to white girls are the equivalent of the Acai Bowl to vegans; literally, everyone loves the fuck out of them. Delicious and easy to make, it is a satisfying breakfast if you have a long day ahead of you. Personally, I like my acai bowls extra thick and with tons of fiber to keep me from being “hangry ” in the middle of the day. This recipe  is soy-free and I used a plant-based protein mixture of pea protein and brown rice protein. MRM Veggie Elite in Vanilla is my personal favorite to use in recipes and smoothies alike. It also features a hefty amount of low GI berries, high fiber granola, raw almonds, and raw coconut chunks. In my opinion, this is pretty much the ultimate acai bowl out there. Enjoy!


 

Ingredients

1 scoop of MRM Veggie Elite – Vanilla

1 cup of mixed berries (frozen)

1/2 banana (frozen or raw)

1 tbsp flaxseed

2 tsp maca root powder

1 cup of unsweetened almond milk

1 tsp of acai freeze dried powder or a block of frozen acai

Toppings: 10 almonds, 10 raspberries, 1 tbsp of unsweetened coconut, & 1/4 cup of Back to Nature’s Banana Walnut Granola.

Directions: In a high quality blender, add your almond milk, fruits, and then, the powders (it blends better that way). Pulse until a thick, extra frozen smoothie texture happens and from there, dump it into a bowl. Add toppings of choice.


 

Nutritional Stats:

Calories: 575

Protein: 33g

Carbs: 62g

Fats: 19g

Fiber: 18g

Sugar: 23g


 

Vegan Challenge Day #30 – Results & Why I am Staying Vegan

LongAlright, Day #30!

I will admit, I did have one or two accidental slip ups where an ingredient wasn’t 100% vegan and I didn’t realize until after it was consumed, but overall, I stuck through it. To be honest, I don’t miss seafood or dairy at all and I will continue on with my vegan lifestyle for the following reasons. (I may make an exception here or there for special occasions, but I think the main point of being a vegan is to lessen your daily impact on the Earth. Sure, my blog is about health and fitness, but it doesn’t mean I am solely interested in being fit and nothing else).

For those who don’t know, I am very much an environmentalist and care about what is happening around me. In my mind, it would be pointless as hell for all of us to be shredded as fuck and not have a planet worth living on. What is the point of perfecting a body that will one day decay if we are wrecking our home in the process? It doesn’t make sense. Over the last year, the documentaries I have seen and articles I have read have made me realize I can’t go continue to consume animal protein for moral reasons. (Now, before you send me to the gallows, here me out. I promise I won’t be preachy). From what I have read, the meat industry promotes not only pollution and oceanic destruction, but also hazardous work environments, human starvation, and of course, the murder of millions of animals. Call it too much empathy, but I can’t turn a blind eye to someone else’s pain. If you are in trouble or need help, I will always be there for youvegan fac and do my best to help. The same is true for animals. As of now, I am a tiny fish in a large pond and all I can do to help is to not financially support the meat industry. To be honest, there is nothing that can rile me up faster than a scene in a movie where a dog dies. This emotional anger and pain I feel for a dog in pain also transfers to the steak on my plate. When I look at it, I can only imagine what the being was like before it was slaughtered for my pleasure. What pain did it feel? Because of my heightened sense of empathy and sympathy, I can’t even consume fish, because I have grown to the point where I personally don’t believe I deserve to live more than them.

Now, this is where the argument of humans being the top of the food chains comes in. I agree, we are the top of our food chain; our population of seven billion can prove it. However, the same people who will argue we deserve to eat other animals because we are the top predator will also argue we are better, more “enlightened,” than our fellow earthlings, therefore we are not animals. We are human, something completely different, but if we are more than animals, why do we act like them? If it is possible for us to thrive and exist without killing other animals, why not be the most enlightened species and abstain from it?

I do believe humans are meant to be omnivorous animals. We have conquered incredible environmental feats and thrived where there was no vegetation to be found. Men and women have lived off of solely animal protein, whale blubber, and bone barrow. How incredible is the human digestive system to be able to handle that? We are built to survive whatever element we are put in so I am not arguing we were meant to be only herbivores – it is clear we are not. However, if we can survive off of only the hides of animals and  no vegetable fiber, the same can be true for living on a plant-based diet; we are built to survive off of what is available to us. The human body can live and thrive on plant-based foods without animal protein, too. We are built to adapt to dire situations and from the looks of our current predicament, if we don’t adapt to a new way of life soon, things will be worse than dire. It will be downright apocalyptic.

wpid-img_20151006_144752.jpgSo, I will continue my journey as an everyday vegan while consuming Quest bars or a slice of cheesecake on Christmas if I feel the need to. For anyone scared of becoming a vegan or cutting back on their animal protein consumption, here me: I think to be a vegan means to define the rules for yourself. You don’t need to fall into someone else’s dogma to make small changes every day. One thing I have noticed about the vegan lifestyle I dislike is the cult-like mentality behind it. Don’t misunderstand me, I feel their point of view and it is a passionate one, but I think it is wrong to put down people for not being 100% plant based or for consuming soy, etc. I didn’t become a vegan overnight and it is difficult to change your habits and traditions. I cut out red meat slowly five years ago and eventually did the same for poultry, then seafood, and so on. If we all cut back on our consumption, even one to two servings a day, it would make a huge difference overall on our environment. If someone is trying, that is good enough for me. Baby steps deserve applause, too.

Alright, now that my mini-sermon is done, here are my results:

Before/After

Breasts: 33 in / 33 in
Ribs: 30 in / 30 in
Waist: 28.75 in / 28.50
Hips: 38 in / 37. 25 in
Booty: 41 in / 41 in
Thigh: 24 in / 24 in

Weight: 149 lbs / 144 lbs


Breakfast: Coffee Protein Shake & 1/2 Cup of Oats, 1/2 TBSP Almond Butter, 1 TBSP of Dairy Free Chocolate Chips

Lunch: Beyond Meat Chicken, 1/2 Sweet Potato, 1 Cup of Green Beans

Dinner: Vegan Chicken Scampi and Zoodles & Avocado Toast with Beyond Meat Chicken

Snack: Protein Bar & Baked Apples


Workout: Cardio – 45 minutes of Dog Walking

Vegan Challenge Day #29

PupsSo, lately I have been walking my dogs a lot more and can I say how much more fun it is to walk dogs versus regular cardio? It is really cathartic having them bounce alongside me while I admire the leaves and deer prancing through the forests. (Yes, we have that many deer around here. I see at least ten a week). It is also the day after Halloween (does a party dance) which means it is time for Sky to wear here most festive of sweaters ❤ Yes, those are reindeer antlers on her sweater and no, I am not sorry. Elon will have his own sweater soon and I am 98% sure they will be my Christmas card this year. 🙂


MACROS:

Protein: 140 g

Carbs: 175g

Fats: 43g

Calories: 1500


Breakfast: Homemade Chipotle Bowl & Guacamole (Sometimes, I just feel like a hearty meal first thing in the morning/post-workout)

Lunch: Beyond Meat Chicken 1/2 Sweet Potato, 1 Cup of Green Beans

Dinner: Same as above + Avocado Toast & Beyond Meat Chicken

Snacks: Protein Bar & Baked Apples


Workout: Arms & Cardio

Arm Day Superset Workout

+ Stepmill for 20 minutes

Vegan Challenge Day #28

MACROS:macros

Calories: 1747

Protein: 103g

Carbs: 202g

Fat: 51g


Breakfast: Matcha Avocado Smoothie 1/2 cup of Oats & 1 tbsp of Dairy-Free Chocolate Chips & 1 tbsp of Almond Butter

Lunch: Homemade Chipotle Bowl

Dinner: Avocado Toast & Beyond Meat Chicken Strips

Snack: Baked Apples & Almond Butter (recipe will be up soon).


Workout: Chest, Abs, Cardio.

Superset – Bench Press & Jackknife on Bench- 4 x 12

Superset – Incline Bench Press & Jackknife on Bench – 4 x 12

Pec Flyes – 3 x 12

Pushups – 3 x 10

Cable Crossovers – 3 x 12

Stepmill: 20 minutes

Vegan Challenge Day #27

Portfolio 8Hey, everyone! Sorry for the delay – I will be posting the rest of my challenge rapid fire for the rest of the week. I have been down and out with the flu the last few days and I had zero will-power to update my blog. Would any of you like to know my go-to home remedies to fight off colds, etc? I can write about it in another post if you are interested!


Breakfast: Strawberry-Banana Protein Smoothies, 1/2 cup of Oats, 1/2 an Apple

Lunch: Avocado Toast and Beyond Meat Chicken

Dinner: Vegan Homemade Chipotle Bowl 1/2 cup of Jasmine Rice

Snack: Protein bars & Sriracha Tortilla Chips & GUAC


Workout: The Slaughterhouse Leg Workout