1 Fit Foodie

Hey friends!!!

I hope you are all enjoying the new blog makeover! I still have a lot of work to do and work out some kinks, but here it is

Quinoa Protein Delight <–Recipe

LOVE TO LOVE YOU ALL! Thank you for your continued support! New post this week about my new training and how it has changed my mind, body and soul

One of my biggest pet peeves is when someone says they have no time for exercise. Physical activity doesn’t have to be a big production.  You don’t need a gym. You don’t need equipment and you certainly don’t need to make it a bigger deal than it is. Simplicity and efficiency is what will get the job done! Having the mindset that you have to be in the gym and workout for 1+ hour a day, lifting heavy weights all of the time (especially for those just getting into fitness) is enough to intimidate anyone! I want to prove to you that you can do it ALL and feel inspired, healthy and strong without the need for a gym or for an extended period of time!

I love body weight training because they allow for 100% full range of motion and also require complete and utter body awareness meaning you are more likely to be properly engaging all muscles while performing exercises like the walking lunge, plank, pull up (to name a few)

Bodyweight training also helps to increase fat loss and  simultaneously build muscle. The biggest misconception is that  you MUST throw around heavy weights in order to achieve strength. Yes, strength training should be a part of anyone’s exercise program but I strongly believe the same should be said for bodyweight training.

The combination of weights AND bodyweight training is truly unstoppable and will provide a wide range of benefits including improved speed, power, strength  as well as extremely effective to develop beautifully sculpted muscles AND provide you with a complete metabolic, fat burning workout!

BENEFITS OF BODYWEIGHT TRAINING

• No gym required. These exercises can be done literally anywhere! Great for travelers, busy moms, busy people and those short on time!
• FREE! There is no need to buy anything with bodyweight training. All you need is a water bottle, maybe some good music and space
• Bodyweight training is a time saver! If you are used to splitting up your workouts (weights and cardio) you will have no need to do so! With bodyweight routines, you’re getting a super-strength-building, cardio, and flexibility workout in a single session.
• You will have the freedom to focus on nothing but basic exercise form and intensity/duration of workouts. These super efficient moves can be learned within a matter of minutes and focus on progression.
• Bodyweight training is extremely efficient, challenging and demanding. There is no need to grab a ’set up’ in the gym while you are training. You don’t have to hover over machines.  Simply move your body!
• Total control to PROGRESS at your own pace! You can make the workout as hard or easy as you would like as well as change the number of reps or time constraints. As you get stronger and better, simply increase the intensity!  
• Can be done with a friend! Write out your workout, get with a buddy and make fun, hard-core workout challenges!
• Bodyweight training is a HUGE metabolism booster due to the combined benefits of cardio and weight training. Burn more calories, torch fat and gain strength!
• There is a time and place for isolated weight work to work each individual muscle especially if you are used to following a bodybuilding style workout program. With bodyweight training half of the challenge comes from the fat that you have to use your body as one whole unit. You will learn more about body awareness and what you are capable of doing  and furthermore, how hard you can push!

Bodyweight training takes patience and dedication which I have found with most clients, is a main reason why they are actually avoided! It is a no brainer to pick up a dumbbell or sit on a machine to go. It can also be easier to ‘progress’ in weight when you are doing a seated chest press rather than go to perform 10 perfect push ups. The reason being, bodyweight training is working all body parts all at once. A push up is not just for the chest. A push up is essentially a plank, working the arms, shoulders, back, glutes, quads and core. Proper progression and knowledge and the fact that some bodyweight exercises are just plain hard is what, I have found keeps people from doing them as often as they should. I encourage you to incorporate bodyweight training into your routine and you will find that it helps tremendously building overall strength, confidence, body awareness all while burning fat and cutting time in half.

HOW I INCORPORATE BODYWEIGHT TRAINING

Not only do I LOVE bodyweight training and find it extremely challenging and effective, but I genuinely find it fun. I love to push myself either using

• Time ( benefits of timed workouts)
• Certain amount of rounds
• Certain amount of reps
• Different positions
• Adding plyo’s
• Focusing on different body parts

I always have 1 dedicated day per week where my workout is solely all bodyweight. I call this my ‘functional training’ day. Sometimes I follow the functional training workout from my team at Cathy Savage Fitness and other days I make it up myself! I will put together a few circuits, using my creativity and what I want to focus on, find some space and do it!

In addition to my 1 functional training day per week, I always incorporate bodyweight style methods when it comes to my leg and glute training. Incorporating bodyweight training has been shown to help change body composition and fire the fast twitch (type II) fibers  which helps to provide a sexy shape to the quads and glutes. I also include CARDIO! (yes there is a time and place!)

Sample Bodyweight Leg Circuit
This is a great lower body workout that requires zero equipment. I usually do these workouts a number of ways. 

1. I will set a time, say 25 minutes and go through this circuit as many times as possible
2. I will set a certain amount of SETS to complete, while keeping my time to see how long it takes me! The Next time I do it, I will try to beat my time 

If you are looking for a more full body, strength based bodyweight workout, I would take down the intensity a notch and not focus on time, but rather FORM, strength and properly engaging every single muscle that you are working. 

This Bodyweight STRENGTH Circuit focuses on what some may consider more ‘challenging’ exercises, no plyometric movements and hits on every body part from head to toe. 

If you are a beginner, try going through this circuit 1-2 times and see how you feel. If you are more advanced you can perform it 3-4 or even 5 times through.

 

• Add reps
• Add the ‘pause’ technique (hold the exercise in the ‘down’ position for 3-4 seconds before ascending up) 
• Add time to the exercises such as the plank and reverse plank hold
• Add in angles. For instance, for the glute bridges, try placing your foot on a bench or chair or medicine ball for some added resistance.

QUADS N’ CORE BODYWEIGHT CIRCUIT
              

 

Even MORE GREAT Bodyweight workouts 
(some include KB’s but you can simply perform squats or jump squats instead!)
Rounds For Time
Leg plyo workout with video!
Great Plyo Workouts
Do Anywhere Workouts!
The 480 workout (one of my favorites!)
My favorite CARDIO workouts
Bodyweight Circuits
Total Tabata 
The Burpee Challenge


When it comes to putting together a bodyweight training workout, I love that I have flexibility to change the intensity and duration. 

It can be refreshing to not always  have a specific outcome or goal. Not every session has to have a plan. It can be hard to realize this if you are so used to a workout schedule, but I want to challenge you to mix it up. I want to challenge you not put so much pressure on your workout regimen and see what its like to do what you want on the days you want, taking rest when you feel you need it and working hard when you feel you want to. Know your body. Know your limits. Know when enough is enough and when you can push further. Its a completely freeing and amazing feeling you just must find it. 

In ConclusionI hope you got something out of this post and maybe changed your opinion on the benefits of body weight training!  This style of training is not only effective in it’s own right, but when added to a program involving strength training, this increases efficacy as well. 

You will get numerous benefits whether you are performing a body weight only workout OR if you are incorporating body weight training into your strength training routine. 

• avocados
• turkey
• quinoa
• ezekial bread
• artichokes
• Greek yogurt
• coconut oil
• Organic peanut butter
• Coconut oil spray
• Egg white salad (new to me–it was ‘okay’ not great but not awful. I don’t know if I would buy it again!)
• Almonds
• Dark chocolate
• turkey jerky

• 1 lb lean ground turkey
• 1T dried basil
• 2T spicy mustard
• 1/4C almond flour
• 1 egg
• salt and pepper to taste

• 1 1/2 scoop chocolate whey protein (or other flavor) of your choice
• 1/4C canned pumpkin
• 1 tsp cinnamon
• 1/4tsp nutmeg
• 1 packet stevia
• enough water to make a ‘paste’

• Mix all ingredients in a small bowl and place evenly amongst 4 muffin liners.
• Freeze for a few hours and cut each liner in half for 8 servings OR keep as it for 4 servings (The nutritional breakdown is listed below

Glutes, quads, thighs…Did I get your attention yet?!…how many of us are looking for new and unique ways to sculpt the lower body? I know I am always on the hunt for trying new exercises, new movements and incorporating new styles of workouts into my routine to see how my body will respond. I love lifting the lower body! It has always been an area for me that I strive to hit hard two times per week. 

Legs are one of those ‘problem’ areas for many of us and for that reason they sometimes need a little extra attention. When it comes to working the lower body and sculpting a sexy, toned physique, this is going to take commitment and consistency and maybe even a change in the way you are currently training the lower body. Beyond consistency with a solid exercise program, training the legs can take some trial and error. We all look to magazines and Pinterest pictures to give us some inspiration, but the truth is-these images of fitness models and physique athletes have been working on their own transformation for years and most are still trying to achieve the next best thing. What works for one person may not work for the next! Our bodies will respond differently and it is always important to try new methods while incorporating variety! 

 I personally aim to train the lower body 2x a week-one of those times is a heavy training session and the other is a more fast paced, functional style, lighter lower body day. 

What about long distance running? 
When embarking on a weight loss or fat loss goal, many of us do what we know best-take to the treadmill or the streets for a run. Now, while there is nothing wrong with running if you truly enjoy it, there is an inherent problem with running when it comes to long term fat loss and body transformation.

By simply incorporating strength training into your routine (squats, deadlifts, glute bridges, lunge variations) coupled with plyometrics and SPRINTS, this will transform your lower body into a set of sculpted, sexy and strong set of gams! Not to mention, the legs incorporate the largest muscles in the human body thus creating a huge calorie burn! 

What Should I be Doing?
The main exercises (squats, deadlifts, lunges, bridges) allow you to use weight necessary to build the muscle tissue that gives the glutes a round, firm, tight shape simply because the glutes are comprised of all muscle overlaid with body fat. Lifting heavy weights, a good diet and proper cardio will help to lift the glutes…lifting weights will NOT cause the glutes to grow wider; it is simply impossible! 

A solid lower body routine should include two main types of movements; 

1. The “BIG KAHUNA” Movements (squats, deadlifts, glute bridges, lunges)
2. The “BABY ISLANDERS” Movements (uni-lateral leg exercises, stabilizer movements) These movements aid in the big kahuna exercises, making sure everything is well balanced and symmetrical. Uni-lateral movements are extremely important when working the lower body. Tru, you will not be able to lift as much, and in some cases only your body weight; they are some of the most effective exercises for shaping the glutes due to the enormous amount of muscle activation involved when performed properly

In a previous post I have written on building the glutes I talk about the importance of building the lower body:

• Variety (weight training, body weight, plyometrics, sprints, yoga, spin)
• Progression (build from the ground up! There is NO need to jump intp 120lb deadlifts before learning how to properly deadlift with a much lighter weight, ensuring you are engaging the muscles properly)
• Mind muscle connection (Being able to ‘feel’ the movements and not just go through the motions.  Being ‘aware’ of how when the glutes are working properly and when they are dormant)
• Stretching: (every single day. Hit the foam roller; take a yoga class, stretch the hips)

Here are some videos of me performing some Kettlebell exercises. I LOVE adding in Kettlebell swings into my lower body workouts to really burn out the hamstrings and glutes! To learn more why I LOVE training with Kettlebells and a ton of information regarding KB training check out my post HERE
Single KB Swing


KB Swing, flip, squat


Double KB Squat

“CHISEL ME DOWN” SPRINT WORKOUT

• I try to keep variation when training the legs, but with that said, my workouts do not change every single time I workout. I will stick with a program for about 4 weeks because I want to see progressions. There is no way to track progress if you are constantly changing and this is important to me, so my tip would be that consistency is KEY!
• When performing bilateral lifts (barbell squats, deadlifts) it is important to balance this out with unilateral lifts as well (single leg bulgarian split squats, single leg glute bridge)
• Although with unilateral lifts you will not be able to lift as much, and in some cases only your body weight; they are some of the most effective exercises for shaping the glutes due to the enormous amount of muscle activation involved when performed properly
• Always activate the glutes in your warm up before performing your strength workout. This is critical in ensuring that their glutes activate efficiently during heavier exercises

Here are some of my favorite glute workouts!
Glute/Core Burner
Quad Focused Workout
Valentines Day Leg Scorcher Workout
Glorious Glutes Workout
HILL HIIT Treadmill Workout
Strong and Sexy Lower Body Workout