How Do I Get the Most Out of My Workout?

Pre and Post-Workout

Want to hear something pretty cool? This past week, I had a fitness brand out of North Caroline hit me up to write a post about what I do before and after my workout to get the most out of it. As this was something I wanted to cover anyway, I was like, "well, why the hell not?" 

Disclaimer: If you know nothing about me, let's get acquainted. I am not a fitness expert. I am just a girl with anxiety that does a bit of research and really doesn't want to have to resort to medications. Nice to meet you. (:

Let's get back to the topic at hand. The brand? ETB Fit. As I said, they're based out of North Carolina, where they have a store full of high-quality fitness goodies. I've done a bit of perusing on the site, and, from what I'm seeing, they are all about not adding random things to your supplements. They state that all of their ingredients are listed on the packaging. No additives, no fillers, no junk. 

What you eat is important.

I have a very sedentary job, and all I hear all day is crunching. Chips, crackers, candy, etc. It's scary, guys, and it's a huge motivator. I don't want that. In fact, I hate sitting all day. So, to keep from munching all day, I have my meals and snacks on a schedule. Same time every day.

Now, keep in mind I get up at 4:30am throughout the week. Almost every morning for breakfast, I have a whole wheat tortilla with a small amount of cheese and an egg. It's my simple, go-to breakfast.  Breakfast is around 5:20-30am. I'll also either make an iced coffee or pick one up at Starbucks on my way to work. Sue me, it's the only not clean thing I can't give up. Around 8:30-9am, I'm getting hungry. So, I'll either have a banana or I pack a greek yogurt cup or some veggies and hummus; just something light. 10:30 is my lunch time. 

Now, I typically go to the gym straight from work. By 3pm, I'm changed and on my way to an elliptical. The problem is, I can't workout if I've just eaten, and I can't workout if I'm starving. I'm typically too preoccupied by my full/hungry belly. So, around 1-1:30, I'll have a protein bar. I've been in love with the Promax protein bars lately. No joke, check out my drawer:

They're soooo good. Clearly, Chocolate Chip Cookie Dough is my favorite. 7g fat, 37g carbs, and 20g protein. I could probably pick out a better one, but it's so good, ok?

You'll only get out of your workout what you put in.

If you're dreading your workout, chances are, it's not going to be a great workout. Same goes for if you're just tired. Which is where I am on a normal day by 2:30pm. I'm ready to lay in bed. Some days, I'll get lucky, and I'll be really motivated to get to the gym. Those are good days. On not so good days, I help myself out with some pre workout. Now, I'm currently using a "generic" (I guess) brand, because I was worried about how the pre workout would interact with my anxiety. Of course, the first time I used it, I was so worried about my heart rate getting too high that I triggered my own anxiety. However, with a few more uses, I realized I was fine. And it helps so much. Now that I know I won't stroke out after using it, I'm definitely into trying some new kinds. EBT's Uncaged 2.5 might be that next one, because it's fruit punch flavored. Yum. And again, no fillers, artificial colors, or dyes.

It's also a good idea to have some music going that keeps you motivated throughout your workout. I personally prefer hardcore music. Favorites? August Burns Red, blessthefall, We Came as Romans, Underoath. Anything with a pretty fast drum and some cymbal-crashes. It seriously helps when I'm running, and I think I might die. Or fall.
If that's not your jam, load your phone with your favorite dance, hip hop, pop, whatever music. Anything that keeps you going!

Change up that routine.

Basically, your body is going to get used to doing the same routines week after week, and you'll stop seeing results. My week typically goes: arm day, leg day, arm day, leg day. I have different workouts for each of those days to work on different muscle groups. After about a month of doing those routines, it starts to feel easier. That's when I know it's time to change it up.

Look around the gym. Join a group fitness class. Find a new machine you've never tried. Or, for me, one I've been wishing my gym had. If I had taken the time to glance around, I'd have known they did. Now, I can't wait for leg day so I can use it! Either way, changing up your routine keeps you from getting bored in your workouts. 

Set small goals during your workout. I have a polar watch that tracks my calories I'm burning. Every workout is a competition with the last. I want to either do better or get pretty close to that last number.

If all other forms of motivation fail, make an inspiration board. Cut out photos that inspire you, whether it's quotes, pictures, or your ideal body.

How do you guys stay motivated?

Goals for 2015

New Year, New Goals!

A new year is the perfect excuse to set new goals. And actually stick to them. I know for most, we fade out of that mindset, but there's just something that seems like a challenge at the beginning of the year. You've got 6 months till it's summer. I'm not huge on shorts or bathing suits, but it'd be nice to don some cute high-waisted skirts or shorts this summer!
I would love to start a little support group for anyone else that would like to fulfill their goals! I've said this before, but if you'd like to be little friends on the myfitnesspal app, add me! toriiix30

My goals for 2015:

Cut out something different each month

(January: refined sugar)

Drink more water & green tea

Work out at least 4 days a week

Eat cleaner

Take fun workout classes

Blog more

Spend more time with people I love

Save, save, save $$ for my California trip in the winter!

I would love to know what everyone's goals are! Share in the comments! (:

What's Cookin' Wednesday!

Stir Fry!

Good evening! I hope everyone's week is going well! Mine is going surprisingly fast, and I'm a-ok with that. But it's mid-week and, while I'm here blogging away, boyfriend is making dinner. I don't know about all of you, but once it hits Wednesday, dinner better be easy. I am in no mood to stand in the kitchen for a good hour or so. If you share my feels, save this recipe for a day you feel like putting a little effort in, and chopping veggies for a good amount of time. If you're looking for something easy, check out this easy tomato basil soup.

However, this is delicious and healthy and packed full of veggies and protein. I'm all about trying new meat substitutes. So, when I found Trader Joe's "Chicken-Less Strips" I was really excited. Tossed these babies in with all the veggies and fooled two meat eaters. Take that!

Ingredients:

3 T olive oil

1/2 a bunch of broccoli, cut into florets

1 stalk celery, chopped

1/2 cup carrots, chopped

1/2 orange pepper, sliced

1/2 red pepper, sliced

2 cloves garlic, minced

2 green onions, sliced thinly

1 can water chestnuts

1/4 cup cashews

1 package Trader Joe's Chicken-Less Strips (or chicken)

2 cups quinoa, cooked

Sauce

2 T soy sauce or tamari

3 T teriyaki

1 t. rice vinegar

1 1/2 t. brown sugar

How To:

In a large skillet, or wok, heat the olive oil over medium heat. Sauté the garlic and whites of the green onions until fragrant. Toss in the package of Trader Joe's Chicken-Less Strips, and sauté with the onions and garlic for a couple minutes. Add in the carrots and celery, and sauté for another 5-7 minutes. Add in the peppers and broccoli, sauté for about 3 minutes, then cover the pan. Allow this to sit for about 10 minutes. Add in any extra olive oil as needed while sautéing. While you're letting that sit, combine all the ingredients for the sauce in a bowl. I alway recommend tasting sauces as you go. Keep in mind that although the sauce is a bit salty, when it's combined with the other ingredients, it won't taste as salty. Add the water chestnuts, cashews, and sauce to your veggies. Stir to combine well, and allow the mixture to heat through. This also let's the flavors combine. I typically let mine sit for around 10-15 more minutes. Usually, I'm finishing up the quinoa. Put the quinoa in your serving bowls and top with a generous amount of stir fry! 

I'd just like to inform you all that this tasted just like Chinese take-out for me, and it was so good. You know when your Chinese is almost better the next day? Yep, just like that.

What's your favorite healthy take-out!? I'd love to know in the comments below! (:

What's Cookin' Wednesday

Quinoa Taco Bowls

As discussed (several times), I'm a Mexican food junkie. So naturally, I'm a Chipotle fan. However, they're typically super busy, and it isn't as healthy as I wish it would be. They definitely have guac going for them, though. But, why pay $8/bowl when you can make it at home for much less and make it healthier? Plus, you can add in some toppings that maybe they don't have. Black olives. I mean, come on. Black olives are a necessity.

Ingredients:

Roasted Red Pepper & Basil Quinoa

1 can diced tomatoes and green chiles

1 can corn

1 can black beans

1 Tbsp. Cumin

1/8 tsp. Cayenne pepper

2 tsp. Chili Powder

2 tsp. Fajita Seasoning

1 tsp. Paprika

(The fajita seasoning and paprika I got at Penzey's. You can totally omit the fajita seasoning and add in more of the others, or omit completely.)

Toppings:

Romaine lettuce

Mexican-style cheese

Plain Greek yogurt

Black olives

Any other toppings of choice

Here's the quinoa I used. It's amazing, and it added the best flavor to the bowl.

How To:

Cook the quinoa according to the instructions. If you can't find that kind, you can always use normal quinoa! In a small pan, dump the corn and diced tomatoes and green chiles in, and stir to combine well. This makes a super simple corn salsa. I don't add anything to this, I just let it heat up. In another pan, combine black beans and spices. I didn't drain my black beans. Let these sit and heat all the way through, about 10-15 minutes. Now, in your serving bowls, put about 1/2 cup of quinoa in the bottom of the bowl. Top this with the bean mixture, then the corn salsa. Then top it with lettuce, yogurt, black olives, cheese, and whatever else you desire! If you're a meat eater, it would be so easy to add in some seasoned chicken or beef.
Easy peasy and healthy!! (:

What're you going to top your burrito bowl with!? 

Make It Monday

Healthy Pumpkin Oatmeal Smoothie

October is coming to a close already! What? But that in no way means I'm done with pumpkin. I don't think any white girl is done with pumpkin yet. I've got until the end of November to eat and drink as much pumpkin as I can. Then it's on to Christmas cookies for days. However, as we've discussed before, pumpkin-flavored love isn't alway good for you. So this yummy coffee pumpkin smoothie is perfect for those days when you can't wake up, and you need something quick and filling. Or for that afternoon pick-me-up!

Ingredients:

1/2 c. pumpkin puree

1/4 c. rolled oats

1/4 c. greek yogurt

1 c. almond milk

1 packet Starbucks Caramel Iced Via

1/2 tsp. cinnamon

1/4 tsp. nutmeg

Pinch of allspice

How to:

Pop all the above ingredients into a blender and blend away. This produces a creamy smoothie. I, personally, poured this into a cup and threw it in the freezer for the next day. By the time it had thawed out enough to drink it, it was the perfect afternoon snack!

Motivation Monday

It's a slow day here in our little home... The animals wouldn't get up, and I had planned to be at the gym at 9. Needless to say, that didn't happen. However, I did get in there at noon. Not what I planned, but hey! I got in there, and I kicked a little ass. 

Anyone that knows me personally knows the magic morning rule: "Don't talk to Tori until she talks to you or she has a cup of coffee in her hand." I can't help that I'm not a morning person. Staying on track with my fitness and nutrition isn't easy when I want to start the morning with a sugary cup of coffee. Unfortunately, no matter how many times I try, I can't seem to acclimate my taste buds to black coffee, or tea for that matter. My solution?! Find a way to make the shit healthy. And so, I did.

Healthy Protein Frappuccino!

8 ice cubes

1 c. cold-brewed coffee

1/2 c. almond milk (or milk of choice)

1 tsp. cocoa powder

1 tsp. vanilla

1 tsp. sugar

2 scoops protein of choice!

(I've been using Spirutein Cookies n' Cream protein. So yummy!)

Have you ever tried to make a frappuccino at home, and it just comes out all chunky and weird? The protein acts as the gum that Starbucks uses to make the correct consistency. I know, because I work there (Saturdays), and I know how these things work. :P

What healthy ways do you use to perk yourself up in the morning?

Who's going to try this?! I'd love to know how it turns out for you!

What's Cookin' Wednesday

Orange Chikin'

I am so excited. I don't know why, after making the Vegan Wings, that it didn't dawn on me that I could now make a ton of chicken dishes that I used to love. HOORAY! This was so. freaking. delicious.

Ingredients:

1 medium head of cauliflower, chopped

3/4 c. flour (I used whole wheat)

1 tsp. curry powder

1 tsp. garlic powder

1/4 tsp. red pepper

2 Tbsp. nutritional yeast

3/4 cup milk of choice

2 green onions, chopped

1/2 green pepper, diced

1/2 red pepper, diced

2 cloves garlic, minced

1/2 c. fresh orange juice

3/4 c. vegetable broth

2 tsp. soy sauce

2 Tbsp. sugar

2 Tbsp. corn starch

1/4 c. water

How To:

Preheat your oven to 450ºF. Chop your cauliflower into florets. In a large bowl, combine flour, curry powder, garlic powder, red pepper, and nutritional yeast. Dip your florets in the milk and toss in the flour mixture. Transfer the florets to a greased baking sheet. Bake for 20 minutes, flip and broil with the door open for 5 minutes, until golden brown. While all this is happening, you should probably go on to the next stuff.

In a skillet, heat 2 Tbsp. of olive oil. Sauté the onions until fragrant, then add the peppers. Sauté for 3-4 minutes, then remove from heat. I transferred mine to a bowl.

In the same skillet, heat 1/2 Tbsp. olive oil. Sauté the 2 cloves of garlic, until golden. At this point, add the broth, juice, soy, and sugar. Stir to combine well. In a separate bowl, whisk the corn starch with the 1/4 cup of water. Add this mixture to your sauce and let this thicken.

This is what your "chikin" will look like when it comes out of the oven. (:

Toss your veggies and "chikin" in the sauce you've made, and let this heat for about 2 minutes.

Serve with brown rice and garnish with an orange and green onions.
ENJOY!

Motivation Monday

I do love a good smoothie! I'll be making this tomorrow morning!