Pick me up Quickie

The other day I was on Pinterest when I came along a post with a link to 5 one song workouts.  I, of course, clicked on the link to see what it was all about.  They were just 5 songs, each with a circuit of moves to complete within the time of the song. It intrigued me, so I did all 5 of them for you guys! They were quick and fast, which I liked.  It gets your heart pumping, trying to complete the cricuit as fast as possible and it was actually kind of fun! These circuits really were not that difficult, so they're perfect for you if you're just beginning to workout or if you need a "lighter" workout to your current regimen, like me, or if you just don't have too much time to get a workout in!

This song and circuit was my favorite:

 Here is the link to the complete set of the 5 one-song workouts.

Here is my challenge to you!

• I want you to complete all 5 song challenges, one right after another, for a complete cardio and fat burning workout.
• You can choose to do all 5, repeat your favorite one 5 times, or any combination to achieve a total of 5 songs.
• Warning: I have completed all 5 and I found that the first and the last songs were too short to be able to complete the circuit within the time of the song. So...if that happens to you, DO NOT STOP WHEN THE SONG IS OVER. Replay the song, if needed, to complete the circuit. You must complete the circuit!
• Leave me a comment telling me which one-song workout was your favorite!

Should I create my own one-song workout?

What do you guys think? Should I create one of my own and post it?  I currently have an obsession with Macklemore's song, "Castle". It's constantly on repeat when I workout-or with whatever else I'm doing! Take a listen to it, if you've never heard it.  Oh, I'm listening to it right now as I type...
Let me know what you think :)  Have a wonderful day!!
 

Smashed Chickpea Salad

This recipe is a spin off of a chicken salad, but vegetarian style! It takes no time to make and has a lot of flavor.

Smashed Chickpea Salad

Romain lettuce wraps.

• 1 15 oz can of chickpeas (garbanzo beans), drained and rinsed
• 1 tablespoon chopped red onion
• 2 tablespoon roasted red pepper, chopped (if you don't have roasted red peppers, you can use fresh red pepper and add a splash of red wine vinegar to the mixture. I have done it both ways.)
• 2 tablespoons freshly, chopped parsley
• juce from half a lemon
• salt and pepper to taste
• 1-2 tablespoons extra-virgin olive oil

1. Mash 1/2-3/4 of the chickpeas with a fork or a potato masher.
2. Mix in the onion, pepper, parsley, lemon juice, salt and pepper, and the evoo with the chickpeas.
3. Enjoy on toasted bread, in lettuce wraps, or as is!

Asian Inspired Salad

Here's a quick and simple asian inspired salad that's to die for!

The dressing:

• 1 cup of vegetable oil
• 1 cup of sugar (I used 1/2 cup instead because it is still plenty sweet enough for me!)
• 1/4 cup of apple cider vinegar
• 2 tbsp of soy sauce

Shake the ingrediants together until all is combined.

The Salad

• Chopped hearts of romaine
• Sweet bell peppers of your choice
• Chopped onion
• Chow mein noodles

Feel free to use as much or as little of these ingrediants as you want. Enjoy! :)

 

 

 



Pre & Post-Workout Meals

Getting proper nutrition before and after a workout is essential for your body, energy, and muscles.

Pre-Workout Meals

• These meals and snacks should be high in carbohydrates and easily digestible. Any kind of complex carbs are your best choice-bread, oatmeal, bananas, rice, potatoes.
• Foods with a low glycemic index are a better option because they maintain blood glucose levels and glycogen stores, which will help maintain your energy.
• It's best to eat a meal or snack high in carbs about 1-2 hours before you exercise.

Post-Workout Meals

• These meals and snacks should have a higher glycemic index to give you energy and to begin recovery. Simple carbs are your best choice-sports drinks and juice are good options.
• About 1-2 hours after a workout, it is best to eat a well-balanced meal.
• Protein should definitely be eaten because it will promote muscle gain and synthesis,

• BONUS: The more muscle you have, the higher your basal metabolic rate (BMR), your metabolism, will be!

Not sure of what to eat to help fuel a workout or for recovery? Click here for 50 great pre & post-workout meals and snacks!

Here are a few quick meals that I like to have!

 An egg omelet stuffed with spinach and topped with home made pico de gallo! I had a slice of toast with avocados on top, too. This is a great pre-workout meal.





Quinoa with a fried egg and a side of sliced avocados. This meal is high in protein and healthy fats-great post-workout meal and great for building muscle.

  Peaches with cottage cheese is a super simple post-workout snack for when I'm crunched for time! High in protein, low in fat!