Never Miss a Monday Pt. 3

Agghhhh you guys, last week was the busiest week I have had in a very long time. I had three tests on three consecutive days along with all of the regular school work that I have to do. It was a mess. I was super stressed out and I felt like I was running around like a chicken with its head cut off (what a terrible saying...). I have to admit that somethings did fall to the wayside this week. I did not have a chance to make that awesome curry soup I suggested last week (although I have all the ingredients for it), I also didn't get to complete one of my homeworks and study for my quiz at the end of the week (cross my fingers paying attention in class pays off). Needless to say I was swamped. The one thing that I was determined to not give up on was going to the gym. I did it! I woke up and went to the gym all 5 days this week. I did my 30 min fasted cardio everyday and added the upper body workouts from last week every other day and a 20 min ab workout I threw in on the other days. I was amped. I was ready this week to conquer the gym. My fasted cardio was not enough for me, I wanted more. Getting up and going to the gym got easier and easier as the week progressed and I honestly was looking forward to it! I am really proud of myself because normally I wouldn't need even half an excuse to not go to the gym, let alone the pile of shit I had to do this week. Despite it all, I did it. I went to the gym, I gave it my all, and I loved it! I think that starting my day with a workout has really helped with my anxiety. I don't know if it's the endorphins, or the fact that my body is too tired and sore to care about stupid things that normally drive me crazy. Whatever it is, it's working. So my message, I guess, is that no matter what carve the time out that you need for yourself. If you set a goal, try as hard as you can to achieve it. Life happens and sometimes you won't be able to do it, but at least you know you tried.  So this is a new week, a fresh start once again. What will you accomplish?

Shantece G.

Music:

1. Britney Spears "Work B**ch" (one of my favs!)
2. Era Istrefi "Bon Bon"
3. Major Lazor "Wind Up" ft. Elephant Man & Opal
4. System of a Down "Toxicity"
5. Justin Timberlake "Hair Up" (just added this one to my playlist and it's FIRE!)

Workouts:

So this week I want to do what I call "bake my cakes" which basically just means work that booty! I will be incorporating this every other day along with my fasted cardio and on the other days I will be adding my ab and upper body workouts. Enjoy!

Back Squats

My gym has a Smith Machine, which I personally like better because I know if my dumbass drops the weight I won't kill anybody. 

4x10 w/challenging weight  (also notice that your knees go outward when you go down)

Weighted hip raises

These are killer if you are doing them right!

4x10 w/challenging weight

Donkey Kicks

These look easy, but after enough of them you feel the burn.

4x10 (each leg)

Clam shells w/bands

Another easy looking one, but if you use challenging bands, you are gonna feel it for sure. 

4x10 (each leg)

Recipe:

So this week I really don't have a recipe since I am going to attempt to make that damn curry soup that I have been dying to have. Instead I will be incorporating one of my favorite weight loss boosters....... Apple Cider Vinegar! Now I know that it seems like a fad, but Apple Cider Vinegar (ACV), is actually extremely beneficial to your health in so many ways. Go ahead and google it, or read this  brief insert. 

Told you!

I personally only by Bragg's brand, it's literally everywhere but I added a link to order it anyway. 

Bragg USDA Gluten Free Organic Raw Apple Cider Vinegar, With the Mother 16 ounces

There are so many ways that you can use this product, I am going to be making myself a super foods green drink to have as my first meal after my fasted workout. Super greens are also very good for weight loss and overall good health. The brand I use has probiotics and a gazillion vitamins and minerals your body needs. I use the Genesis Today brand. It's a little on the pricey side and you have to make sure that once you open it you keep it in the fridge. From my research though it's one of the best. I've added a link to the exact kind I use and then a less expensive version. 

Genesis Today Vegan Greens with 75 superfoods and 25 billion probiotics, 29 servings

Purely Inspired Organic Greens, USDA Organic, Super Greens Powder, Unflavored, 8.57 oz, 24 servings

So what I am going to do is follow the instructions as far as how many scoops per oz of water, but then I add about 2 tbl of the Apple Cider Vinegar to the mix. It might be an acquired taste for some people. The Genesis Today brand, personally, seemed easier on the taste buds. I'm going to try and drink this at least every other day if not every day (I don't like drinking/eating the same things over and over again).  Let me know if you guys try it! 

Never Miss a Monday Pt. 2

Another Monday is slowly approaching again. I used to dread mondays because it meant that my freedom was gone and I had to go back to the rigmarole of working again. Now that I'm a student the lines of freedom and responsibility have blurred and my weekends are now spent doing homework and studying. So to me the weekend just isn't as exciting to me anymore. With the new outlook I have on life, Mondays are starting to look more appealing. It's the start of a new week, it's a way to sort of cleanse your mind of the past and start fresh again. Last week I didn't meet my gym goal of doing my fasted cardio for 5 days, all though I did do more than the week prior, so win? But I'm not going to dwell on that. I have a new week and new goals to achieve. So  here are this week's challenges. 

Shantece G.

Music:

1. Darude, "Sandstorm"   (What a throwback!)
2. Azealia Banks "212" ft. Lazy Jay
3. J-Lo "Booty" ft. Pitbull
4. Papa Roach "Last Resort"
5. Jason Derulo "Swalla" ft. Nicki Minaj & Ty Dolla $ign

Workout:

So, I really like the fasted cardio and I'm going to continue doing that again this week. My goal is to actually get through all 5 days this time. I am also adding upper body workouts into the mix. I will incorporate the following 4 exercises every other day on top of my fasted cardio. This week I'm also going to be joined by my boyfriend which is great! I think that having the right kind of support and structure is key to meeting your health goals. 

Bench Press 4x10 with challenging weight

Bent over rows 4x10 with challenging weight

Dumbbell curls 4x10 with challenging weight

Tricep pull downs 4x10 with challenging weight

Recipe:

I love soup and I love curry so when I saw this recipe I knew that I had to try it. There aren't any really crazy ingredients to find and I hate complicated recipes so this one should turn out all right. It's vegan and paleo friendly to boot so that's always a plus. 

 https://reciperunner.com/thai-sweet-potato-carrot-soup/

THAI SWEET POTATO CARROT SOUP

Never Miss a Monday Pt. 1

So, I'm trying to do this whole weight loss journey thing once again. I think I'm at attempt 37,645... but who's counting right? I've never had this much trouble in my life getting back into shape. A lot of it has to do with me having PCOS, as well as straight up being lazy and unfocused or driven. I mean, I know that I am unhappy and uncomfortable in my current state, but sometimes it's still not enough. You have to mentally be ready, you can do that in two ways... forcing yourself until your mind eventually gives in ( about 3 weeks into a solid routine) or one day it just happens, you are ready, willing and able. Well for me that day has finally arrived and I hope that it continues. I feel like I've turned over a new leaf and I am in this whole process of improving my life in a more positive direction and that includes being comfortable in my own skin. So every week I am going to add 5 songs that I personally have on my work out playlist aptly titled "Get it Tight", a new recipe and a new exercise. Hopefully it will inspire and encourage you to try them out for yourself. If you do, let me know what you think. I'll be posting my thoughts as well. 

Shantece G.

Current me....

Me 5 years ago and what I would like to go back to being. 

Music:

1. David Guetta - Dangerous (Ft. Sam Martin)
2. Omarion - Post to be (Ft. Chris Brown & Jhene Aiko)
3. B.O.B - Raybands
4. Above and Beyond - Sun and Moon (Ft. Richard Bedford)
5. French Montana - Pop That (Ft. Rick Ross, Drake & Lil Wayne)

Workout:

Try fasted cardio. Basically what I've been doing is waking up in the morning and heading to the gym to do 30 min. of cardio. Now I personally don't like to do the same thing for 30 min straight. What I do is get on the treadmill for 10 min, the bike for 10 min, and the elliptical for the last 10 min. I also increase my speed for a 30 sec. sprint by 8:30 and then cool down at 9:00 min. I don't eat anything before the workout that includes any protein drinks and stuff like that, just plain H2O for me. I've seen a significant reduction in my weight within my first week of trying this and I'm going to see how it pans out in the long run. Last week I was only able to make it to the gym on 3 mornings so I am going to attempt this again for 5 days this week. 

Recipe: 

 http://sugarapron.com/2015/04/28/avocado-salad-with-tomato-cucumber-mozzarella/#more-906

This is a link to a delicious looking Avocado salad with tomatoes, cucumbers and mozzarella! If you're vegan then maybe replace the mozzarella with a vegan cheese of your choosing. I honestly love salads and especially all of these ingredients so I think I'm definitely going to enjoy this one!