Glute Work; Training Day

The first exercise is excellent for targeting the glutes.

My suggestions:

•use a barbell (not smith machine) as it requires utilization of more muscles

•stand with feet further apart than normal (outside shoulder width) with feet turned out

•get deep into squat with weight on heels •when exploding back up, make sure to fully engage glutes

•change hand positioning (right vs left hand in front) with every set

How do I train?

I train for performance, not for any other reason at this point in my life.  My weight training solely consists of compound movements and/or supersetting lower body exercises with upper body (shown in video).

Train strong, my friends!

Friday Accountability- Daily Workouts/Eats

Friday

Well, here you have it: my results from “Accountability Week.”

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  I thought I needed to do better, so that is exactly what I did.  Needless to say, I woke up feeling really good today!

 It was all about the little things for me this week- more sleep, more intense workouts, more water.  Little changes can yield big results; I always say that. People get overwhelmed when they think about a complete diet/exercise change…an overhaul. I say, one step at a time. Take it slow. No need for throwing the body into overdrive all at once.

Pre-Workout:

1/4 Double Chocolate Chunk Quest Bar

1/4 Cookies and Cream Quest Bar

Brewed Coffee with Unsweetened Almond Milk, Splenda, and Sugar Free Caramel Syrup

Workout:

I used to be pretty consistent with pre-planning my workouts.  Sometimes I would wake up in the morning and not necessarily feel like doing the workout that I had laid out.  I used to procrastinate a while, then I would do it.  I have changed my whole mindset.  I am one of the fortunate ones who truly enjoys working out every morning, but I never know what type of workout I am going to feel like doing.  My point here is, if you don’t feel like doing the workout you intended to do, don’t let it stop you from working out all together!  Simply pick another enjoyable activity of choice and get moving!  Who cares if you don’t go along with schedule?  Unless you are one of the very few on a specific periodization plan, then there is no reason not to have the freedom to exercise as you please.

I had a great workout today; lots of lifting included!  Honestly, there was no plan for this workout; I made it up as I went along.  For the most part, I did lower and upper body superset circuits.  Some of the exercises included:

Tricep Pushups

Tricep Extensions (with barbell behind body)

Barbell Bicep Curls

Barbell Shoulder Press (behind and in front of the head)

Front Squats

Back Squats

Resistance Band Glute/Hip Bridges

Back Extensions

Stability Ball Hamstring Rollouts

Stability Ball Double & Single-Leg Glute/Hip Bridges

Stability Ball Prone Leg Raises

Barbell Calf Raises

Breakfast:

(Same as lunch the last 2 days)

4 Oz Grilled Chicken

1/2 C Cooked Quinoa

1/3 C Peas

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When I got to work, I had a piece of my healthy Sprinkles Cake with Sweet Cream Cheese Frosting with Coffee :)

  Sprinkles Cake

If you want this recipe, you can find it in “Sweet Treats:Guilt-Free” E-Book located in the store section (http://brittanytegeler.com/store/) .  My healthy dessert creations are honestly a God-Sent.  They have allowed me to enjoy my sweets, while still maintaining my fitness goals.  I say this over and over again, but it’s 100% true.  I no longer have urges to indulge in all the sugar-laden desserts and ice creams, because honestly, this stuff is JUST as good.  Almost too good to be true.

Lunch:

I had a business lunch at an an Italian Bistro.

Salad: Greens, Onions, Cheese, Olives, Peppers, Shrimp, Balsamic Vinaigrette

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Quest Bars:

Then, I came home to THIS on my door step.

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Wow!!!  These were sent as a gift from the creator of Quest.  I was in ALL of my glory.

This is what I posted on instagram (@BrittanyTegelerFit) about my feelings on this little package:

Sometimes I seriously sit back and wonder how I deserve so many good things in my life. I certainly try to be a good person every day, but there are a ton of great people in this world that never get half of what they deserve. I certainly think my greatest lesson in life has been to stay positive ALWAYS. Be kind to EVERYONE. Surrounding yourself with positive, uplifting, inspirational, enthusiastic, and passionate people WILL change your life. On that note, thank you @questcreator for such a thoughtful gift. It really means SOOO much to me. It’s no surprise that my 2 favorite supplement companies@tryabouttime & @questnutrition have the most genuine people behind them. It’s one thing to like products from a company, it’s another thing, to want to willingly and whole-heartedly support and promote them because you believe in the company as a WHOLE, beyond just the products. Great products only come from great people. Proof.

Snack:

I finished the rest of my salad from lunch.  It was enough to feed 5 people.

Workout #2:

This workout was very similar to my first one; it was just a random assortment of all kinds of exercises:

Pushups

Resistance Band Glute Kick-Backs & Side-to-Sides

Prone Stability Ball Leg Raises

Jump Squats

Jumping Jacks

Split Jerk

Stability Ball Sit-Ups

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Im a sucker for new workout clothes!  The bolder, the better!  Something about fresh gear makes a training session better.  Hey, if you’re ever low on motivation, go pick up some gear that makes you feel good, may just do the trick!

Dinner:

5 Oz Grilled Chicken

Peas

Bedtime Snack:

Rice Cake with Powdered Peanut Butter

Dark Chocolate

Unsweetened Almond Milk

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And finally…HEALTHY PEANUT BUTTER, CHOCOLATE CHIP BLONDIES!

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This is another recipe that can be found in “Sweet Treats: Guilt-Free” E-Book.  I don’t think I need to say much about this one; it tastes as good as it looks!!

Friday:

Success!!  I drank more water today too.  Posting about my daily workouts/eats all week was a ton of fun.  I am glad I got to share this with all of you.  It was the PERFECT way to hold myself accountable.  Something about sharing your day-to-day out loud encourages you to do better.  I wish I could do this every week, but quite frankly, this was seriously time-consuming.

Hope you enjoyed it!  If you have any questions at all that are health, fitness, or wellness related, feel free to contact me via the Contact section.

Have a great weekend!!!

Thursday Accountability- Daily Workouts/Eats

Thursday

Pre-Workout:

1/2 Double Chocolate Chunk Quest Bar

Brewed Coffee with Unsweetened Almond Milk, 1 Tbs Sugar Free Hazelnut Creamer, Unsweetened Almond Milk

Workout:

Ah, my glutes are so sore today after the TRX workout yesterday.  This is one of the best feelings.  To be quite honest, I still, to this day,  find it challenging to properly activate my glutes/hamstrings during a lot of exercises.  I try to really focus on this as I go through my movements.  I’d say yesterday was a success!

I decided just to do an ab circuit in the morning.

3 Rounds (No break in between exercises)

abz

Breakfast:

Salad: 4 oz Grilled Chicken, Greens, Dried Cranberries, Feta, Balsamic Vinaigrette

2 Slices Turkey Bacon

Egg White Omelet with Reduced Sugar Ketchup

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Still Hungry….

Plain Rice Cake with 1/2 Tbs Natural Peanut Butter

1 C Unsweetened Almond Milk

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Lunch:

(same as yesterday)

4-5 Oz Grilled Chicken

1/2 C Cooked Quinoa

1/3 C Steamed Peas

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I am on the road a lot for work.  Many times, I will not pack food with me.  I enjoy trying new things and eating out.  I can find healthy options wherever I go.  I usually stop at: Whole Foods, Mom’s Organic Market, Trader Joe’s, or Wegman’s if I can locate one nearby.  If not, I work with whatever I can find.  Eating out, traveling, being on the road is not an excuse as to why one cannot meet fitness, wellness, health goals.  There is ALWAYS a healthy (or at the very least, “healthier”) option.  That’s not to say that preparing our own food is not the BEST option, but the point is, eating out can certainly be a healthy experience regardless of the stigma.

On other occasions, like today, I will pack my meals on the road with me.  I have a scheduled business lunch tomorrow and will be eating out this weekend.  Balance, Moderation.

**For those of you further interested in “Healthy Fast Food Options,” “Tips on Dining Out the Healthy Way,” and “Healthy Travel Foods,” check out “FIT Parent, FIT Kid” E-Book located in the “Store” section (direct link: http://brittanytegeler.com/store/ ) .  I dropped it from $8.99 to $5.99 for this week only! Whether you have children or not, this book is applicable to everyone.  I packed it with a ton of valuable info.  It is certainly no picture book, just solid content to help one pursue a healthy lifestyle**.

How I keep my food cold on the road:

Six Pack Cooler Bag

This bag is a bit expensive, but in my opinion, every bit worth it.  It is durable and very spacious.  There are similar bags available in other brands that are cheaper.

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Thursday Fitness Purchases:

Awesome workout tanks.  SO awesome, I had to get four of them!  Excuse my serious face in this; I didn’t intend for my face to be in the picture.

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My beloved Powdered Peanut Butter (PB2).  I have been using this stuff ever since it first came out about 4-5 years ago.  It is my FAVORITE peanut butter.  It comes in powder consistency and you add water to get a peanut butter texture.   It is also great in powder form in protein shakes and smoothies.   It is only 45 calories for 2 Tbs and cuts fats tremendously.  If you are a nut butter addict, you WANT this.  I get mine at Mom’s Organic Market, but most specialty health stores carry it.  I even see regular grocery stores with it now.  I pretty much eat this stuff every day.

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Snack:

My Healthy, Sprinkles with Sweet Cream Cheese Frosting Cake (this MIGHT be my very favorite recipe in the E-Book.  TOO DELICIOUS.  For those of you who haven’t purchases “Sweet Treats: Guilt-Free” E-Book yet, it is still available for only $4.99 until the end of the week!!  Direct link to book: http://brittanytegeler.com/store/)

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1 Square Lindt’s 90% Dark Chocolate

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Workout:

Interval Run around Neighborhood (lots of hills)

Max Effort Circuit (3 Rounds, No Break):

20 Full Sit-Ups

20 Hip/Glute Bridges

10 Pushups

Dinner:

Salad

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Sweet Potato with Stevia and Cinnamon

4-5 oz Lean Ground Beef Patty (96% Fat Free) with Mustard and Reduced Sugar Ketchup

2 C Steamed Broccoli with Apple Cider Vinegar

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Dessert:

Casein Protein and Cottage Cheese are slow-digesting proteins.  They are great for feeding the muscles throughout the night, which makes them the perfect bedtime snack.

1/2 Scoop Chocolate Casein Protein Powder mixed with Water to reach Pudding Consistency (About Time brand)

2% Low Fat Cottage Cheese

Almonds

Powdered Peanut Butter

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Thursday:

Success, but I STILL need to drink more water!!  Tomorrow IS the day I will drink my full gallon. LET’S ROLL!!!

Wednesday Accountability- Daily Workouts/Eats

Wednesday

Pre-Workout:

1/3 Cookies & Cream Quest Bar

Brewed Coffee with Unsweetened Almond Milk, Splenda, Cinnamon, Sugar Free Caramel Syrup, and Apple Pie Spice

Workout:

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TRX Workout:

I went through each circuit twice with no breaks.  Transitioning between exercises was enough recovery.  I wanted to keep the heart rate up throughout.  Keep in mind, this is all done with the TRX.  If I have time, I will film a video later of the different exercises to give you a better idea of what they look like.

**2 Rounds of Circuits 1-5**

Circuit #1

Single Leg Squat, 12x each leg

Push-Up (with feet in straps), 10x

Circuit #2

Curtsy Lunge, 20x each side

Upper Body Row, 20x

Circuit #3

Single Leg Lunge (1 foot in strap), 20x each leg

Bicep Curl, 20x

Circuit #4

Single Leg Jumping Lunge, 12x each leg

Tricep Extension, 12x

Circuit #5

Hamstring Curl (feet in straps), 20x

Upper Body Fly, 15x

**3 Rounds of Circuits 6-7**

Circuit #6

10-15 Second Max Effort Sprint (drive knees high, hands in straps, body in forward tilt/lean)

Knee Tuck from Push-Up Position (feet in straps), 1-x

Circuit #7

Overhead Squat (hands overhead in straps), 15x

Pike-Ups from Push-Up Position (feet in straps), 12x

**2 Rounds of Circuits *Circuit #8**

Circuit #8

Bring Legs Out-to-In from Push-Up Position, 20x

Bring Legs Out-to-In from Plank Position, 20x

Breakfast:

Salad: Spinach Greens, Dried Cranberries, Feta Cheese, Balsamic Vinaigrette

Banana with 1 Tbs Natural Peanut Butter

Unsweetened Almond Milk

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Lunch:

4-5 Oz Grilled Chicken with Regular Mustard and Reduced Sugar Ketchup

1/2 C Cooked Quinoa

1/3 C Steamed Peas

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Combating my Sweet Tooth:

Healthy Hot Cocoa: 10 Oz Brewed Coffee, 1 Tbs Unsweetened Cocoa Powder, Unsweetened Almond Milk, Vanilla Extract, Splenda and Fat Free Whipped Cream

I spoon the Whipped Cream in from the bowl because if you put it directly in the Hot Cocoa it melts!

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Snack:

About 2.5 Oz Grilled Chicken on a Plain Rice Cake with Regular Mustard and Reduced Sugar Ketchup

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Grocery Shopping:

Picked up a few items at the grocery store:

So Delicious Dairy Free, Coconut Milk (No Sugar Added) Vanilla Bean Flavor and Mint Chip Flavor Ice Cream (my favorite ice cream)

Sweet Potatoes

Turkey Bacon

Unsweetened Dark Chocolate Cocoa Powder

Garbanzo Beans and Dark Chocolate Chips (these are for the healthy dessert I am going to make : Peanut Butter, Chocolate Chip Blondies!!)

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Dinner:

4 Oz Lean Ground Beef (96% Fat Free) with Regular Mustard and Reduced Sugar Ketchup

1/4 Heaping Cup Cooked Quinoa

1.5-2 Cups Steam Broccoli and Cauliflower (topped with Hot Sauce and Apple Cider Vinegar)

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Dessert:

1/3 Scoop Chocolate Casein Protein Powder (About Time brand) & 1/3 Packet Mocha Mint Whey Protein Powder (About Time brand) mixed with enough water to reach Pudding Consistency

1/3 C Mint Chocolate Cookie Arctic Zero Ice Cream

1/3 C So Delicious (No Sugar Added) Mint Chip Ice Cream

5 Almonds

1/2 Tbs Natural Peanut Butter

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About Time is the only brand of protein powders that I use.  Their products are Gluten Free, Lactose Free, use the highest quality protein (Protein Isolate), No artificial ingredients, Sweetened with Stevia.  If interested in buying some About Time supplements, go to: www.TryAboutTime.com  (for 25% off entire order, feel free to use my coupon code: BrittATProtein )

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Wednesday:

Success!  I am trying to go to bed by 1oPM tonight,which is early for me!  I wake up at 4Am to workout and take care of my social media before work, so I should go to bed earlier, but hey, it’s a start!

Tomorrow’s Goal: DRINK MORE WATER!  I am challenging myself to hit one gallon minimum tomorrow.  What’s your goal?

Tuesday Accountability- Daily Workouts/Eats

Tuesday Accountability

Pre-Workout:

1/2 White Chocolate Raspberry Quest Bar

Brewed Coffee with Unsweetened Almond Milk, Splenda, and Sugar Free Caramel Syrup

questWorkout:

Mini Ab Circuit:

abss

Interval Run through the neighborhood :

I run this route all the time.  It’s about 1.5-2 miles with a ton of hills.  Much more often than not, I do intervals (sprinting/recovery walk) as opposed to running at a steady pace.

20 minutes of Yoga:

I haven’t done yoga in a very long time.  My body hasn’t had a “rest day” in a while, so I felt like it could use something of this nature.  I grabbed a yoga mat and pulled up a yoga session on youtube.  I can’t lie, I got a little bored after 20 minutes, but it definitely did the trick in loosening up my hamstrings and opening my hips.

My thoughts on scheduled “rest days”:

I personally don’t believe in scheduled rest days.  I don’t believe it’s necessary to rest every Sunday, simply “because.”  If the body is feeling capable, why not pull out a good training session?  I say take a rest day when your body tells you it needs one, whether that be once in two weeks or twice in one week.  The body will tell you all you need to know.

Breakfast:

1 1/3 C Plain Puffed Rice Cereal with Unsweetened Almond Milk, 3 packets Splenda, 7 Raw Almonds, 1 Tbs Natural Peanut Butter

Salad: 4-5 Oz Grilled Chicken, Greens, Dried Cranberries, Toasted Walnuts, Balsamic Vinaigrette

(Yes, I love salad for breakfast!  Salads are one of my favorite meals; I love how versatile they can be.  If you find one of your challenges to be vegetable consumption, this is a good way to ensure that you get enough veggies in.  It’s also an awesome way to get in extra fiber.  Having salad for breakfast has been a small step in helping many people I know achieve their weight loss goals.  Try something new; give it a go!)

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Lunch:

Buffalo Chicken Wrap: Sauce (Plain, Fat Free Greek Yogurt mixed with Hot Sauce and Buffalo Sauce), Grilled Chicken, Spinach, Fat Free Feta, La Tortilla Low Carb Mini Wrap

Bowl of STUFF (hey, doesn’t have to look good to taste good):  About Time Chocolate Casein Protein Powder (mixed with water), Low Fat 2% Cottage Cheese, Almonds, Puffed Rice Cereal, Splash of Sugar Free Syrup

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Activity:

I decided to go for a power walk around the neighborhood before dinner just to get some extra activity in.  I was sitting most of the day.  I enjoy walking around the neighborhood and listening to scientific, exercise science studies ( dorky, I know! :))   This particular video touched on the relationship between hormones and muscle growth.

I was fortunate to go to UConn, who has the best Kinesiology School in the nation.  There were studies going on all the time in the labs, which is what really sparked my interest.  Looking back, I wish I had gotten more involved, but we always seem to realize these things after the fact.

Dinner:

Egg White Omelet with Onions and Spinach

1/2 Cup Steamed Peas (I like to use a little sweetener to make sweet peas)

4-5 oz Lean Ground Burger (96% Fat Free)

Cherry Tomatoes

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Dessert:

I was planning on having my Sprinkles Cake with Cream Cheese Frosting (Recipe can be found in “Sweet Treats: Guilt-Free” E-Book located in the “Store” section), but there was only a little piece left and I wanted more dessert than that :)  I ended up making Cocoa Cream of Wheat.

Cocoa Cream of Wheat: Mix 3 Tbs Cream of Wheat, 5 Tbs Liquid Egg Whites, 1 Tbs Unsweetened Cocoa Powder, Splenda (or sweetener of choice) Water and bring to a boil.  Continue to add water slowly to give it volume.  I added 1/2 Tbs of Natural Peanut Butter.  This would be an awesome breakfast option.  It would also be delicious with the addition of Chocolate Protein Powder.  I added a side of Unsweetened Almond Milk.

I know, the picture doesn’t do it justice.  I had a nice presentation, then I started to eat it before I took a picture.  Go Figure!

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You may have noticed, I now use “Splenda” a bit more often than I used to.  I used to be a “Stevia” always girl.  I have re-introduced other sweeteners into my diet (mind you, very small amounts).  After reading this article, my mindset changed a bit:

http://www.mohrresults.com/eat-your-medicine/stevia-natural-sugar-alternative-or-toxic-chemical/

Dr. Chris Mohr wrote this article.  I met Dr. Mohr in Florida while getting certified to become an Under Armour Combine360 Trainer.  He is very knowledgeable and puts out a ton of good articles.  Worth the follow.

Tuesday:

Success, but again, minus getting to bed early.  Oh you know, I just stayed up to watch the UCONN WOMEN’S BASKETBALL TEAM WIN THE NATIONAL CHAMPIONSHIP.  Can we say DUAL CHAMPS?!!  I don’t think I could be more proud of my Alma Mater.  Basketball POWERHOUSE!

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