Resistance Band Speed & Power Work

Speaking Out Against the Ridiculous Messages Thrown Out There in the Fitness Industry

Cheat Days and Cheat Meals

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!!!


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