Wednesday, July 25, 2012

Butt Blaster~No Gym Required!





http://www.fitnessmagazine.com/workout/butt/exercises/5-minute-brazilian-butt-workout/

I was asked to post an 'at home' glute workout.....so here is one that I love. If I watch TV I will do this FIVE minute workout at least twice...now, please, I have a l-o-n-g way to go to create some 'glutes that salute' but I'm trying! Happy Butt Building! <3


My Daily Eats




Here is an example of a typical day of food that I shove with great passion into the feeding hole. Now, I'm not an expert, but through trial and error I have realized that this plan works for me. I feel incredible when I eat clean and eat often. My family will, without hesitation, describe the crime scene in great detail that results due to a missed meal.....I shall stop there, you get the point....I'm hungry, angry and mean..all because of a major crash, they tend to take it personally, I try to tell them, but whatever...just feed me, and feed me something clean. They still waiver at times and offer me something like a snickers bar...ok, what, really?! Have you lost your mind?! Where did you get that anyway?!

So my basic rules I follow: 
*Eat every 2-3 hours
*Eat lean protein with every meal
*Eat 5-6 times daily
*Drink at least 1 gallon of water daily
*1 piece of dark chocolate...to keep my sweet tooth at bay!
*Drink 2-4 cups of green tea throughout the day


meal 1

oatmeal/egg whites/flax seed/cinnamon pancake 
1/2 c fresh berries
sugar free syrup
green tea

meal 2

oatmeal with 1 scoop of protein powder

meal 3

4oz fish or ground turkey breast
1/3 c brown rice
6  asparagus stalks
1 cup lettuce w/ olive oil and balsamic vinegar


meal 4

myofusion protein shake blended with ice

meal 5

4oz fish or chicken
1 cup okra or 6 stalks asparagus
1 cup salad w/olive oil and balsamic vinegar
glass of red wine 

meal 6

protein shake blended with ice
1/4 cup raw almonds


I prepare meals the night before or first thing in the morning, (with the exception of meal 5) this ensures that I have my meal ready when I need it. I usually have a little cooler with my next meal with me at all times. (especially right after my morning workout) I usually grill fish or chicken for my meal 5 and my husband and kids feast on that with me.  

This takes planning and prep time. It's not as difficult as it seems, it's a matter of working it into your busy schedule....it can be done! But like I said before it works for me, it has become a priority for me. I find an hour either in the early morning to prep my meals or in the evening while working on homework with my guys. 







Sunday, July 22, 2012

Gettin' Bootylicious

A few days ago, while I was in mid squat at the Smith Machine, a sweet angel of a woman curiously asked "were you born with that butt or what?" I had to look around at first, are you talking to me? Now my booty, I'm pretty sure is not an award winning one, so this was a little bit of a shock to me. On my quest for a lifted, round and tight booty, I have changed my workout splits and am definitely putting my glutes through some grueling workouts. So I thought, OK, my changes may be working!  I gave my new friend a quick rundown of some exercises to get her started and promised her that I would post my glutes workout and diet.  I work my legs and glutes twice a week, giving them a few days of rest between. My protein intake is also probably much more than the norm....but, that builds muscles, which burns fat....so think about adding lean protein to every meal. I will share my daily diet soon.  So here is one workout that I use often...now get out there and build those butts.

exercise                            sets                     reps

cable squats                     4                          15
smith machine squats     4                          15
smith machine lunges     4                          12
stiff leg dead lifts             4                          15
good mornings                4                          15
hip thrusts                       4                          20  feet on exercise ball knees bent at 90 degrees
single leg thrusts             4                          12




~If you have questions on how to perform an exercise google it or go to bodybuilding.com to view examples.


~Also, start with light weight and increase slowly to avoid injuries.





'Step Away From My Son'

So...this is a 'mommy' blog. No fitness tips or clean eating...just plain ole' mommy stuff.  Real hard core raw feelings, that only a mother can feel deep down in her gut and soul.

My oldest son (14) has braces, actually has had them on for 2 years now. We've been 'anxiously, patiently' waiting for ONE adult tooth to make it's appearance so we can tug it into place and BE DONE with the whole braces thing. The tooth, stubborn and....well, it's in the middle of his palate....what the heck is it doing there?! Stuck. Confused. Not moving. We've waited long enough. SOOOOOO..oral surgery is where he was headed. "Oh a simple square of the palate cut out, apply a bracket....and oh yes a small CHAIN that will be attached to his current appliances to force the disobedient tooth into place. Simple. Well, sedation will be needed, and there is always a risk with that as you know. Mrs. Stevens, here is your estimated out of pocket cost, insurance will not be covering any portion, payment is your responsibility and due at time of service."  Hmmm.  Excuse me, I'm still trying to process the whole cutting of the palate, stitches, probably 2-3 days  of down time, swelling and the IV sedation thing, and your talking what it's going to cost me?! *sigh*  Oh the sadness. Has the medical field forgotten that we are parents who are armed and ready to take down any sorry sap who makes the mistake of hurting or EVEN insinuating being the cause of any what so ever pain to our child....please Doc, proceed with caution....I am a mother lion and I am SOOO ready to bite.

My son, an amazing soul, has unfortunately inherited my high anxiety. Today, when waking him for his shower to prepare for the invasion....he turned to me sleepily and said with hooded eyes "you promise I'll be ok, right?" I leaned down and kissed my little man's head and assured him that all was going to be ok. He struggled to get up and headed to the shower that I already had warming up for him and turned to me with deep worried brown eyes "promise?" You bet your ass I promise. I smiled and hugged him tight and realized, once again just how big this boy is. Not a boy anymore. A young man. He's towers over me.  I could see he was worried. Nervous. Scared. He's never like medical procedures, of course, who really does. He has slight memories of painful tests due to hydronephrosis that he was born with....obviously shaping the person he has become. He knew this day was coming, I mean it's been blaring at him on the 'family' calendar for weeks now, right. Poor thing. I must reconsider my ultra organizing skills on the family calendar to spare him the anticipation.

I hand him the required/advised prescribed Valium after his shower and instructed him to 'swallow it down, it'll help you relax'. (shouldn't they have given the anxious mother one too?!) And off we head to the facility....after many many many inquiring questions from the nervous 14 year old, who knew he was about to have his palate CUT into, we arrive in the lot, with time for one more question....."you'll be with me, right?" I vaguely remember that, no, I will not be allowed back for surgery....oh yes, those feelings of..."you're kidding me right? I'm suppose to hand over my 'man child' to you so you can stick a needle in his arm and saw into the roof of his mouth? What, while I wait in the waiting room...watching the clock tick tock while becoming extremely annoyed with the waiting patients who, undoubtedly will be coughing and making weird mouth noises....I'm irritated". A smile will do for my boy now as we head into the unexpected.

After checking in....I turn to find my 'man boy' splayed out on one of the two leather couches in the lounge......slightly embarrassed of his manners, I quickly scanned the room and landed on an old crotchety woman who was glaring at my big boy, who has now moved into the fetal position. His glassy brown eyes half closed stared at mine....searching for answers. Shit. Why do I not have any answers?

I reach him in record time with strides way out of my short stature 'comfort zone', and slide gently onto the couch next to him, our eyes never leaving each others. He shifted his entire body and leaned into mine. I wrapped my arm around him and he pressed his head deep into the crook of my neck. I could feel his breathing...his anxiety....his need for me to make this 'all better' was evident. Time stood still. My man child in my arms...just admitting he needed/wanted me with him. This was heaven for me. I mean really, how many 14 year olds fall into their moms arms....that's just not 'cool' with them right now.....I was going to milk this for as long as I could. Ok. I know.  Maybe, just MAYBE the Valium had a little bit of something to do with his sudden show of affection towards the 'forbidden mom'....but whatever, I'll take it when I can get it from my teenage boy. My man boy, with the weird man legs with wiry black hair. He's still my baby....my baby with some other man's legs and, oh geez, man parts. Shit. I'm so not ready for this. Please pray for me. Then the door creaks open and we hear 'Mr. Stevens'.....he glances up at me and for a moment I flashback to his infancy years. It was the look he gave me. His soul coming through all of the weird annoying teenage crap...just his pure raw soul looking at me...scared. I squeezed his hand and we moved towards the door. Then....the nurse....holding her hand up to me...with navy blue glitter tips on her nails, says, "I'll take him from here Mrs. Stevens, please have a seat in the waiting area".  Ok, what did you just say? And please put that tacky ass hand down. Really, Trixie, do you have any idea who you are holding that embarrassing manicure up to? I am his mother, who watched that child endure painful tests, and held him and rocked him endless hours...and you say I'll take him from here.....give me some scrubs Trixie and I won't put you in a headlock....her hand was on my boy, my man boy....step away from my boy. I give her a 'once over', which is my 'dirty look' and if you know me you know the look and you know it's completely readable and annoying....there's probably raising of the eyebrows and hate shooting out like flames from eyes....really I mean no harm.....but in the heat of the moment, I actually do mean harm and I will take your ass down if you hurt any member of my family emotionally or physically. I could be your worst nightmare. (of course, I'm super tough just in MY mind) My man boy gazes at me, I compose myself from the throw down I almost had with glitter nurse, and squeeze his hand and tell him I'll be right here on this couch....no worries. And then glitter nurse shuts the door....BAM.  My man boy son out of my view....no window to observe.....what's happening. I'm stuck with the crotchety ole' granny sipping on an apple juice from a straw and some other weird fellow who clears his throat and makes weird throat/mouth noises every few minutes. It's hell. Give me my boy back. To tame my anxiety and irritability I jumped up and started doing some squats and lunges....so what, stare at me.

After what seemed like hours of enduring annoying waiting room follies the door finally swung open and out emerged the 'Doc'. "Cole did great, we will be bringing him out soon". He proceeded with after surgery care/directions and so on, my ears where listening, but I had a really difficult time pulling my eyes away from the splatter of red.....blood...my man boys blood.....that sprinkled over his scrubs.

Finally I had my big boy home recovering. All was well. All over. Relieved and still confused and dazed, he spread himself out on the couch and reached up and grabbed my hand and gave it a tight squeeze as he closed his eyes and fell into slumber.







Friday, March 30, 2012

Exercising Love





This Monday morning flat out sucked. It was horrible. The morning rushing for the bus scored me a ticket.....what the heck...I paused, and let the woman and her dog cross in front of me and THEN floored it to catch the disappearing school bus....what the heck is wrong with that? I paused, looked both ways, even waited for the pedestrian to cross the street, and still get the lights and the whole bit....in front of the neighbors and all the kids at the bus stop. I'm a felon. Just go ahead, cuff me and do the pat down. Happy Monday morning to me. Our morning ritual (mine and my son's) was completely ruined by this petty little situation. Poor little guy jumps from the car and makes a run for the bus....while I yell 'I love you, have a great day' in my best 'don't worry I'm ok' voice,  as the officer is approaching, and my son, with his great big brown eyes looks back at me...with worry (while I'm thinking 'no one messes with our ritual!')....then you know, the increased heart rate, the hating yourself, fumbling to get the insurance stuff and license....the whole emotional/anxiety thing you go through when you get pulled over.

Oh Judas Priest,  I'm a mom just trying to get the angel on the bus. Didn't hit anyone, actually let them cross, oh, but I was creeping through, forgive me.

So you get the idea.

There is something amazing about today though, believe it or not. Something wonderful. As sad as I sometimes get when I am rudely smacked in the face with the fact that my boys are getting older and, oh geez, probably won't need me as much anymore, today I appreciated their maturity and loving nature and actual genuine concern over their felon mother who was experiencing random moments of panic over the mornings events.  My 14 year old asked me (after hours of him pondering this), if I'm ok, and they (the police) are just doing their job, but, 'mom, it's ok, you're good and that policeman probably knew that, but had to give you that ticket anyway'. AND THEN, my youngest, gets home from school, comes barging in, arms open running to me, squeezing me tight says....'I can't believe it....I felt so bad all day I didn't get to kiss you goodbye and tell you I love you, I thought about you all day'....oh the pain and love that shot through my heart. My  boys are showing their feelings, and their love, when they see and feel their mom dealing with this Monday shake down. They love me, they proved it. 'They're exercising their love' There's not a better feeling than for a mother to feel the unconditional love flooding back to her from her children. As mom's you know that. Sometimes we question whether or not we are raising our kids the 'right' way. Today, I KNOW that my husband and I are raising our boys, OUR right way. When life gets 'tough' our guys 'gel' together and amaze their parents with a deep and unexplainable love...that only we can feel. I felt very close to my two boys today, as I have many other days when they have been called out of their 'daily pre-teen and teenage norm' lives to the front line to support, love and just be there for their family....no matter what. That's what families do....and that's what they've learned and I am so proud of this.

On a husband and wife level....well, you can imagine having to tell your husband, that, oh crap, once AGAIN, (within 2 months by the way) you've gotten a citation....that'd be another $200, and oh yea, what will this do to our great driving records and insurance rates? And by the way, babe, we're redoing the front porch, they come on Friday...oh I didn't tell you that? I saw the tension and frustration rise in that cute little mans face, and rightfully so, I AM SO disappointed in myself, I mean really, flying up the hill to catch the bus. (he REALLY likes to take the bus, it's a whole social thing, and gosh darn it, I'm gonna make that social opp happen!) The anger and disappointment I have with myself....well, I deserve it. "Stop making careless errors"....the voice in my head keeps telling me. I can only imagine the frustration my husband is feeling with me right now as he's heading to the backyard at the end of the day to find the boys and I....I dread the lecture I'm about to receive.....but, instead of the lecture I KNOW he wanted to give me, he grab me, hugged me, looked deep into my eyes and patted me on the booty and said...slow it down Andretti.  I'm blessed with 3 of the most wonderful men. Thank you God.

 Today....'exercise love'....kiss your husband when he least expects it, (a real kiss) hug your kids...tight, smile at a stranger...and love yourself...today will be a perfect day.





Sunday, March 25, 2012

You Can Go Hard or You Can Go Home!




The HIIT method is my favorite type of cardio. It is the most effective form of cardio. Especially when you are looking to burn fat without burning through your hard earned muscle mass.  Below is my 'go-to' HIIT workout to be used on the Cybex Arc machine. (easy on the old knees;)) The Cybex has no impact, allows for a huge range of motion, and resistance rocks up to 100.  I'm usually dripping sweat by the time my cardio session is over! Ok, get out there and try it and let me know if you feel the burn!

There are numerous settings on the Cybex. MANUAL is my option when blasting this workout.

The big set up:
1~stand straight with feet flat on pedals, toes should touch the front edge.
2~choose manual setting and start slowly moving, pushing through your heels.
3~slowly raise the incline until you feel it stimulating the glutes and hammies. (this is level 10 for me)
4~keep hips squared and facing front, feet flat, and PUSH THROUGH YOUR HEELS. (no bouncing. If you are looking cute and pretty, your doing it wrong.)

Cybex Arc HIITS
                                                              Resistance
Workout                  Time                        Level
Warmup                   5 min                       25
Steady Intensity       5 min                       30-35 (work at 70-75% MHR)
SPRINT                  30 sec                      50-60 (push hard and fast!)
Steady Intensity       10 min                     30-35
SPRINT                  30 sec                      50-60
Steady Intensity      10 min                     30-35
SPRINT                 30 sec                       50-60
Steady Intensity      5 min                       30-35
Cooldown              3 min                        25



Some Notes:
At times I adjust the resistance level to really engage my glutes. So you'll have to play with the resistance if you feel like it's too much or to little. Now, if you don't use a heart rate monitor, I would seriously consider getting one.  It's important to keep your heart rate at a working rate of 70-75% while in Steady Intensity  and 'through the roof' during your Sprints! I do not hold on to the handles on the Cybex, I love to make my entire core go to work too, another personal option for you to consider.  ALWAYS have your jams on and totally rock out....it's what gets ME through these HIIT workouts. Lately 'Go Hard' with Mick Jagger is blaring in the hearing holes....find it and listen to it...it rocks, and it makes me go hard, baby!  Happy HIITs y'all!





Pumpkin Protein Bars ~YUMMY!

An awesome recipe by Jamie Eason!





I'm the Food Police in this family and am always trying to force feed or sneak random healthy foods into my unsuspecting kids and hubby....but with these protein bars, I didn't have to get to creative to get them into the little bodies that I love! This recipe totally passed the taste test from my ENTIRE family...really, that's something unheard of! I encourage you to make these wonderful protein bars! They were gone in just a few days between sending them with my husband and the kids for mid day snacks and carrying a few with me to the gym. Try 'em and let me know what you think!


*you can use Splenda in place of the Xylitol*
*you can make your own oat flour by grinding oats in a processor*



Nutrition Facts:


Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:



Directions:


  1. Preheat the oven to 350.
  2. Spray a 9 X 13 Pyrex dish with non-stick spray.
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
  5. Makes 24 squares.