My 7-Day Fitness Routine

My 7-Day Fitness Routine

Fitness is something that I am trying hard to be better at. Every day is a learning and growing process when it comes to working out and eating healthy. It really is so easy to just eat like crap and never work out, especially as a busy and stressed college student. However, I have found that taking the time to work out and exercise makes every day so much better.

Before going to college I had an unhealthy view of health and fitness. My diet was wack, I restricted calories like crazy and would run for miles and miles every day. Doing this got me way skinny like I wanted but I was run down, grumpy, and found myself gaining weight so fast whenever I wasn’t restricting and running lots of miles. I needed to find a balance.

Balance is key to everything in life. I have found that balance in fitness and nutrition helps me to remain happy, confident, and full of energy.

I’m going to share with you all my 7-day fitness routine. Keep in mind, I really am not like properly educated on any of this, I just do what works best for me and has helped me achieve my goals of being healthy and strong.

«Monday»

CARDIO, CARDIO, CARDIO 

What could possibly be better than cardio? I mean we all love it, right? Monday’s are actually my favorite day of the week believe it or not. Whatever you do on Monday determines how the rest of your week is going to go. How hard you work on Monday will determine your success for the week. If you work out hard on Monday, you will be dedicated the rest of the week. If you pound out the work for your job on Monday, then you can work ahead. All good things start with Monday.

I’ve never understood the dread of Mondays.

Cardio can be a variety of things. I like to do a long LISS workout for this day. About 40-45 minutes of a steady pace run. This gets your blood flowing and your calories burning. If running isn’t your forte, you can also do a moderately brisk walk on a high incline for about 40 minutes and still get a good cardio session in.

«Tuesday»

LEGS, LEGS, LEGS

I actually prefer leg day over any other day. Leg and cardio days are my favorites compared to arms and abs.

To start off leg day, I usually begin with about 5 minutes of warm-up on the treadmill combined with 10 minutes of HITT cardio.  This gets you sweating and ready for a hard leg workout.

Normally for my leg and butt workouts, I follow “Kayla Itsiness BBG Stronger” workouts. These workouts KILL and without fail, will wake up the next morning so sore. It’s the greatest feeling ever.

«Wednesday»

ARMS and ABS

Day three is pretty self-explanatory.

To jumpstart my workout I will either do a 20 minute LISS workout or a 20 minute HIIT workout along with a long workout full of arms and abs. I personally combine arms and abs because I really don’t like working out my arms or abs, so combining them both forces me to actually do something.

«Thursday»

CARDIO, CARDIO, CARDIO

And we have another day full of cardio. YAY (!!!!!!)

For today I will do a full 45 minutes of a LISS cardio workout. Keep yourself at a good steady pace and be sure to work hard with no rests. This is an opportunity to really push your body to its full potential. 

«Friday»

Full Body Workout

On Friday’s I like to do a full body workout consisting of my favorite workouts for legs, butt, arms, and abs. I like to take my time to do this workout and really just enjoy working out my whole body. By Friday, I am very sore so I feel that it is important for me to just really take it at a steady easy pace.

«Saturday»

Stretch and Cardio 

Saturday is a lighter day. I like to just do a simple two to three mile run with a quick 20 minutes of yoga/stretching. It’s easy but is still a way to get your body moving.

«Sunday»

REST, REST, REST

Take the Sunday off for some R&R. There is nothing better than some rest and relaxation.

Favorite Healthy Recipes

Favorite Healthy Recipes

The most satisfying feeling is being able to sit down and actually enjoy a healthy snack. That’s not like, you know, gross.

I can be pretty picky when it comes to healthy food.

You have no idea how many times I have looked up healthy recipes on Pinterest, that claim to be “Oh, so good” and then turn out to taste like gross healthy food.

So, I wanted to share with you some of my favorite healthy recipes.

Vanilla Chai Protein Smoothie

There is no other breakfast (aside from waffles) that I enjoy more than smoothies. This smoothies recipe is my ultimate go to. It’s so easy and great for those of you like me who are constantly on the go. I like to pre-make smoothie packs to make it go even faster in the morning. This smoothie no joke will keep you full until lunch.

Ingredients:

Spinach

Half of a banana, sliced

Fruit (I normally alternate between a frozen mixed berry or tropical blend)

Vanilla Yogurt

Almond milk

Fitmiss Delight Protein Powder in Vanilla Chai

Directions:

Add spinach, fruit, yogurt, milk, and sliced banana into the blender with a scoop of the vanilla chai protein powder.

Mix until well blended.

Kourtney Kardashian’s Protein Salad

Okay yes, I must confess…I love the Kardashians. To an extent. However, I am obsessed with Khloe Kardashians app because that girl has got some of the BEST recipes and the absolute BEST fitness routine. So, I have to share my favorite recipe that Khloe shared on her app. Apparently, this is a Kourtney Kardashian original, but I kinda changed it a little more to my liking.  But seriously just enjoy, because I eat this salad all the dang time.

Ingredients:

1 hard boiled egg

1/2 avocado

Handful of pre-cooked grilled chicken strips

Directions:

Hard boil your egg, slice up that avocado and cook that chicken.

Toss it all together in a bowl, and season to your likening. I actually don’t add any seasonings because I like the original flavor but you can do whatever makes you happy.

Here is Kourtney’s original recipe: 

 

High Protein Peanut Butter Oatmeal 

This recipe actually comes from one of my favorite blogs fitandfulfilled

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This recipe is absolutely delicious and will FILL YOU UP. I seriously can’t even finish it because of how much it fills me up. It takes forever for me to eat this, so be sure to allow yourself some time to complete this bowl of absolute heaven.

Ingredients:

1/3 cup of quick cooking oats

2/3 cup water

5 egg white or 2/3 cup liquid egg whites

2 tbsp peanut butter

Dash of cinnamon

1/2 banana, thinly sliced or mashed

Directions:

Add oats and water to microwavable safe bowl and microwave for 2 minutes

Add egg whites to cooked oatmeal and stir with a fork. Microwave 1 minute.

Still with a fork and continue to microwave for 1 more minute.

Fluff oatmeal/egg whites with a fork and stir in peanut butter and cinnamon.

Mash banana and mix in or top with sliced bananas.

ENJOY ENJOY ENJOY ENJOY.