I hope everyone had a great Sunday! I just wanted to share my go-to cardio workout that I always do either at the beginning or end of my workouts. It’s very simple but definitely gets my heart rate going.

• 1.) Using the inclined elliptical, I set the resistance at 10 and the incline at 12. After 15 minutes, move the resistance to 12 and the incline to 5 for the remaining 15 minutes. This allows you to work different muscles and it changes up the pace which in the end burns more calories. The total 30 minutes is a little over 2.5 miles and burns around 350 calories.
• 2.) Treadmill sprints! I always try and get my sprints in the day after leg day. This allows your body to break down the lactic acid in your muscles so you won’t be as sore. I try and run a half a mile in under 3 minutes and 30 seconds. For me it is about an 8-8.5 speed. Then I finish out the mile walking at a 15% incline at a 4.5 speed.
• Don’t forget that cardio should only be in addition to weight lifting and floor work! That is how you will see your best results 🙂

1. Using the 30 lb bar, do 15 bicep curls, 3x
2. immediately following the Bicep curls, switch your hand grip and do 15 tricep raises, 3x
3. using the overhead machine, set the weight to 70 lbs and do 15 pull downs, 3x
4. bicep machine, 50 lbs, 15 push outs, 3x, the 3rd set do 10
5. tricep machine, 50 lbs, 15 push outs, 3x, the 3rd set do 10
6. head back and grab the 30 lb bar again and repeat the reps for steps one and two
7. Be sure to shake out your arms and drink plenty of water after! you’ll feel the burn
   

Think ~skinny~

How are we already almost TWO MONTHS into 2018?!? Time is flying by and summer is coming fast. To be perfectly honest this year so far has been a tough one to stick to my normal healthy routine, therefore I am trying to use the 80/20 rule. For those of you who do not know, it means you eat healthy and stick to you goals 80% of the time and then 20% of the time you can treat yourself (within reason)! Last night to cure my sweet tooth cravings I ate a pint of Vegan Peanut Butter Halotop Ice Cream, When the entire pint is only 320 calories how could I not finish it!! Keep working towards your goals and always remember ~skinny~.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

LEG DAY!!!

The best day of the week…. you guessed it! LEG DAY!!! Here is my current leg day routine, beware you will be VERY sore tomorrow….

1. Ground Work
   1. 40 Lateral Lunges with 10 pound kettle ball (20 each side)
   2. 40 Curtsy Lunges with 10 pound dumbbells each hand (20 each side)
   3. 20 Deep Squats with 10 pound kettle ball
   4. 20 Hip raises with 10 pounds on hips
   5. 40 leg raises with 10 pound weight, laying vertically on the side lifting upper leg one at a time (20 each leg)
   6. 40 Single-Leg Dead Lift with 10 pound dumbbells each hand (20 each leg)
   7. Repeat 1-6
2. Machine Work
   1. Seated Leg Curl Machine, 80 pounds, 3 reps of 10
   2. Outer Thigh Machine, 100 pounds, 3 reps of 10
   3. Inner Thigh Machine, 80 pounds, 3 reps of 10
   4. Glutes Machine, 110 pounds, 3 reps of 10
   5. Leg Extension, 90 pounds, 3 reps of 10
   6. Leg Press, 130 pounds, 3 reps of 10
3. Stretch!!! Your gonna need it!!!

Afternoon pick me ups

There is nothing worse than a Tuesday afternoon that feels like it should be Friday already! On days like these I find that I need a little extra boost to power me through the rest of the night, this is my favorite way!

• Do jumping jacks for a minute.
• Drink a medium hot coffee (Just a splash of almond or another non-dairy substitute, NO SUGAR OR SYRUPS!!)
• Have a healthy snack, my go to is raw carrots and plain hummus.
• 10 minute ab routine.

These are just a couple quick things that will help you get through the rest of your day! 🙂

Simple Breakfast ideas

Here are some quick, easy, healthy breakfasts that I make in my dorm before class all the time. I find that going to the grocery store every week to buy healthy food has really helped me to stay on track throughout college.

Eating Healthy in College.

We would like to share our tips and tricks on how to stay eating healthy even while being college students. These our some of our healthy habits that we hope can work for you too!

• stay away from fried foods
• cut out soda and juice
• work out at least 3-4 times a week
• always have a healthy breakfast
• drink lots of water
• limit your portion sizes
• try not to eat after 9 pm

Treadmill Workout

Give our quick treadmill workout a try! You’ll thank yourself after!! (To burn a couple extra calories keep the incline at 1-2 throughout the workout).

• Part I
  • 1/4 mile walking warm-up, (4 mph)
• Part II
  • 1 mile jog, (6.5 mph)
• Part III (Keep repeating until 30 minutes on treadmill reached)
  • 1 minutes walking, (4 mph)
  • 1 minute jog, (6 mph)
  • 30 second sprint, (8 mph)
• Part IV
  • 2 minute cool down walk, (3.5 mph)

Ingredients:

• 2 butternut squash
• vegetable broth
• thyme
• plain greek yogurt
• garlic
• cilantro
• olive oil
• spicy jam
• fennel seeds
• curry seeds

Directions:

1. preheat oven to 425 degrees
2. place the squash peel side down, drizzle with olive oil, garlic, and thyme. Cover with tin foil and bake for 35-40 minutes.
3. lightly toast the seeds in a medium saucepan until browned.
4. using a food processor, grind the seeds and add them to the greek yogurt.
5. once the squash is soft, peel and chop .
6. place the squash, spicy jam, and yogurt mixture in a blender.
7. blend until smooth.
8. simmer on the stove for 30 minutes. Enjoy!