Off Week

Have you ever seen those posts on Facebook that say, "Truth is!"... Well here it is, "Truth is, I have a ton of homework that I could be doing and tests I could be studying for but instead I'm writing this blog."

This last week was stress week for me. I had midterms this week with tests Monday morning, 2 tests and a project on Wednesday, and a test on Thursday. On top of that I had a doctors appointment Tuesday to hopefully figure out where these headaches that are taking over are coming from. Wednesday I attended a funeral, Thursday I worked all morning, and Friday I attended my brothers away football game after working all morning. Basically what it all comes down to, is that my week was completely insane. Besides my own wishes, I only made it to the gym once and down to the little home gym at my boyfriends twice. I set myself back a little bit but the important thing is that I didn't give up everything.

Working out has unfortunately been put on the back burner for the week so that I can focus on my school work. I have been eating as healthy as I can so that I don't gain weight just maintain for the week. However, I feel like I have wasted all of my run training that I have been doing. Just means I have to work hard after this week is over with no more excuses! Life goes on!

This week I want to give you all some workouts and easy recipes to enjoy for this amazingly gorgeous fall season.

Last week I mentioned Tara Roach and I want to let you all know that she is a BEAST. She has gone through her own battles in life and came out on top with an incredibly muscular body to show for it. (This picture was in no way taken by me nor do I own it.) Tara has been kind enough to start sending me some of her workouts that I would like to share with you. Any moves that you don't know what they are, just Google them or Youtube them and chances are you will find a demonstration.

Squat/Leg Day: (very very intense)
Warm up: Goblet Squats 4 X 15

4 X 12 Box Squats
4 X 12 Front Squats on Smith Machine

4 X 15 Leg Extensions
4 X 15 Jump Squats with Dumbbell

12, 12, 10, 10, 8, 8 Natural Glut and Hammy
4 X 20 Walking Weighted Lunges

4 X 12 Leg Curl HEAVY
4 X 20 Each Leg Bulgarian Squat

4 X 15 Pistol Squats
4 X 12 Wide Stance Squat HEAVY

4 X 12 Curtsey Lunges
4 X 12 Close Stance Squat HEAVY

4 X 30 (BURN OUT) Jumping Switch Lunges 

45 Minute Treadmill Workout (for beginners): MY ALL TIME FAVORITE
0:00-5:00                  1.0 incline            3.0mph
5:00-10:00                1.0                        3.5
10:00-12:00              1.0                        5.5
12:00-16:00              1.0                        3.5
16:00-18:00              1.0                        5.5
18:00-22:00              1.0                        3.5
22:00-24:00              1.0                        5.8
24:00-26:00              1.0                        3.5
26:00-28:00              1.0                        5.8
28:00-30:00              1.0                        3.5
30:00-32:00              1.0                        5.8
32:00-36:00              1.0                        3.5
36:00-38:00              1.0                        5.5
38:00-40:00              1.0                        3.5
40:00-45:00              1.0                        3.0

Recipes: 
If you know me at all you know that starving myself is NOT a part of my diet plan. I eat the calories that I need every day and I try to do it in the healthiest way possible. I am still learning as I'm sure many of you are but here are a few recipes to get you started! A sweet to help your fall sweet tooth, a veggie delight egg omelet for breakfast, and some health(ish) Chicken Parmesan. Enjoy these recipes and I hope you use them!

Weight Watchers Pumpkin Muffins
Ingredients:
1 can of Pumpkin
1 spice cake mix
1 cup of water

Directions:
1. Mix the 3 ingredients in a bowl. Note: Do not follow instructions on the back of the spice cake just dump it in with the pumpkin and water.
2. Preheat oven to 350 and bake for 15 minutes
3. Makes 24-27 muffins, ENJOY!


Egg White Veggie Delight
Ingredients:
1/4 cup egg whites
1/4 cup cheese
diced green, red, yellow, orange peppers of your choice
diced onions
diced ham

Directions:
1. Pour egg whites into a buttered or sprayed skillet on medium heat.
2. After egg whites have cooked most of the way through and begin to bubble add the onions, peppers, and ham.
3. Leave the omelet on medium heat to allow veggies to cook a bit.
4. Add cheese to inside and fold over.
5. Serve on a dish and ENJOY!

Skinny Chicken Parmesan
Ingredients:
2 chicken breasts
Egg whites
Chopped Crutons
Spaghetti Sauce
Mozzarella cheese
Whole wheat pasta (if you eat pasta, I don't)

Directions:
1. Preheat oven to 400 degrees.
2. Dip each chicken breast in egg whites and then in the chopped crutons and place on a greased pan.
3. Put the chicken in the oven for 15 minutes each side.
4. After the first 15 minutes, flip the chicken and start to cook the pasta and warm the sauce. 
5. To cook the pasta: boil water, once boiling add noodles for approx 8 minutes.
6. To serve: Put pasta on the plate, add the breaded chicken breast, pour pasta over the chicken breast, and a small amount of fat free mozzarella cheese on top. ENJOY!

This week may have been an off week for my workouts but it was a great week to spend with friends and family and I survived one more midterm week of college. I say it every week and I'll say it a million times again but Ross is my rock. My everything. My person. My favorite thing to do every day. He's the best person that's ever walked into my life. I receive compliments on how great I look and how good I'm doing, and I just smile at Ross because I know it's his help and encouragement that has gotten me this far. Most of all I know that the reason for the smile on my face is because of him. I'm a lucky girl, a blessed girl, and I couldn't be happier with what adventure my life path is leading me on. Thanks for all of the kind words this week and the love of my blog that I get with each post! I hope others are seeing progress in their journey and are inspired by my actions in some way! Have a BLESSED week and get your fit on!


xoxo, Audrey