We always love looking for stylish gym outfit idea. Here is a look I would love to own. Perfect to wear for a summer run.
Gym Outfit Inspiration #4
Easy Toning Arm Workout Routine
While some people will find it pointless to designate a workout for arms, we and like many others, were not blessed with arms that were lean and define. So when we started assigning one day for arm workouts, they drastically changed. Here is a toning arm workout to build that is great to achieve long and define muscles.
And if you don’t feel the need to focus on just arms, then these exercises can be great to incorporate to any workout.
Super-set #1:
Triceps Kickbacks– 2 warm-up sets* and 3 work-sets* of 10-12 reps
One Handed Dumbbell Curl- 2 warm-up sets and 3 work-sets of 10-12 repsSuper-set #2:
Standing Barbell Curls– 4 sets of 8 reps close grip and 8 reps wide grip*
Lying Down Skull Crushers– 4 sets of 10-12 repsSuper-set #3:
Triceps Press-downs– 3 sets of twenty-ones*
Rope Hammer Curl– 3 sets of twenty-onesSuper-set #4:
Zottman Bicep Curls– 3 Sets of 8 reps
Seated Overhead Dumbbell Extension– 3 sets of 8 reps
Triceps Kickbacks– 2 warm-up sets* and 3 work-sets* of 10-12 reps
One Handed Dumbbell Curl- 2 warm-up sets and 3 work-sets of 10-12 repsSuper-set #2:
Standing Barbell Curls– 4 sets of 8 reps close grip and 8 reps wide grip*
Lying Down Skull Crushers– 4 sets of 10-12 repsSuper-set #3:
Triceps Press-downs– 3 sets of twenty-ones*
Rope Hammer Curl– 3 sets of twenty-onesSuper-set #4:
Zottman Bicep Curls– 3 Sets of 8 reps
Seated Overhead Dumbbell Extension– 3 sets of 8 reps
*Explanation on Terms:
Warm-up sets: To prepare the target muscle group and the joints in order to avoid injury. It is best to progressively increase the weight to your normal work-set.
Work-sets: The sets where the targeted muscle works to exhaustion by the last rep.
Twenty-Ones: Best explain here
Close Grip: Keeping your arms shoulder length focusing on the inner head of the bicep
Wide Grip: Keeping your arms further from shoulder length (hand placement away) focusing on the outer head of the bicep
Warm-up sets: To prepare the target muscle group and the joints in order to avoid injury. It is best to progressively increase the weight to your normal work-set.
Work-sets: The sets where the targeted muscle works to exhaustion by the last rep.
Twenty-Ones: Best explain here
Close Grip: Keeping your arms shoulder length focusing on the inner head of the bicep
Wide Grip: Keeping your arms further from shoulder length (hand placement away) focusing on the outer head of the bicep
Simple and Easy Turkey Chili Recipe
This last weekend after running errands all day we weren’t craving our usual
chicken, brown rice and veggie meal or a salad (confession we’re not big on salads). We wanted something that felt like a cheat meal but it covers all the bases of a healthy meal. So for situations like these, we have few recipes like this high protein Mac & Cheese recipe or an easy turkey chili recipe
Here is the recipe that we make our Turkey Chili:
Ingredients
1 tbsp of olive oil
2 tbsp of mince garlic
1 tbsp of olive oil
2 tbsp of mince garlic
1 tbsp of tomato paste
1/2 onion, diced
1 14 oz canned organic diced tomato (no salt added)
1 14 oz canned organic black beans/kidney beans (no salt added)
1/2 tsp of chili flakes
1/2 onion, diced
1 14 oz canned organic diced tomato (no salt added)
1 14 oz canned organic black beans/kidney beans (no salt added)
1/2 tsp of chili flakes
1 lb of ground turkey
Himalayan salt as neededOptional ingredients:
Himalayan salt as neededOptional ingredients:
- Seasoning of choice
- Veggies such as corn or bell peppers, even can add jalapeno
- Toppings: cheese, sour cream, crackers, etc.
Instructions:
- In a large pot, add the olive oil and saute the onion and garlic for about three minutes
- Add the ground turkey, break it apart and season the turkey
- Once turkey is cooked, add the beans, diced tomato, tomato paste, veggies and chili
- Reduce the heat, cover, and let it simmer for 30-45 mins
- Add toppings of choice.
Simple and Easy Turkey Chili Recipe
Ingredients
- 1 tbsp of olive oil
- 2 tbsp of mince garlic
- 1/2 onion, diced
- 1 14 oz canned organic diced tomato (no salt added)
- 1 14 oz canned organic black beans/kidney beans (no salt added)
- 1 tbsp of tomato paste
- 1 lb of ground turkey
- 1/2 tsp of chili flakes
- Himalayan salt as needed
- Seasoning of choice
- Veggies such as corn or bell peppers, even can add jalapeno
- Toppings: cheese, sour cream, crackers, etc.
Optional ingredients:
Instructions
- In a large pot, add the olive oil and saute the onion and garlic for about three minutes
- Add the ground turkey, break it apart and season the turkey
- Once turkey is cooked, add the beans, diced tomato, tomato paste, veggies and chili
- Reduce the heat, cover, and let it simmer for 30-45 mins
- Add toppings of choice.
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Favorite Fitness Blogs
One of our favorite ways to pass time are reading fitness blogs, especially if they are informative and motivational. Here’s a list of our favorite fitness blogs and why we love them so much.
- Rose Avenue– From the creators of the Pound Rockout Workout, Christina and Kirsten have an amazing blog that gives you great outlook on healthy living.
- The Chalkboard– This blog has hands down has the most informative articles and amazing interviews from health professionals. I also love their guest writers from Haylie Duff to Tara Stiles.
- Tone It Up– Although Karena and Katrina are known for their Youtube channel, their blog is a continuation of great content, with more recipes and tutorials, as well as their bikini workouts.
- Modern Fit– Michelle C. Instagram and blog have great fitness fashion photo shoots that makes you want to run out and buy more workout outfits.
- Base Body Babes– Because we can’t get enough of these Australian sister’s Instagram account, their blog gives us a little more insight on how they achieve their AMAZING! physique.
- Madeleine Shaw– This health guru has delicious and easy to follow recipes, as well as tips and tricks on staying healthy.
Finding Motivation to Workout
Going to the gym on regular basis seems to be one of the most difficult habits to create, especially if you’re working a 9 to 5 job like us. It’s easier to say “I’ll just workout tomorrow” than actually go workout. Although it’s still not easy for us, we have now created a habit and a passion to exercise on a regular basis. Here are our tips to finding motivation to workout.
First step, was creating an internal motivation to ask our selves “WHY”. Why is this important to me? The reason needs to be so emotionally moving to get yourself off the couch and into the gym. For ourselves, we have never been comfortable in a bikini and the idea of being comfortable with our bodies makes it worth sacrificing an hour a day.
Second step, is not allowing the temptation to say, “ah screw it.” Whenever you feel it coming on, just remember your “WHY” and mentally push yourself out of it.
Third step, do not make working out a chore. Remember fitness is meant to be fun so find a workout routine that works for you.
“If it’s important to you, you will find a way. If not you will find an excuse.” – Ryan Blair
Healthy Snacks for Sugar Cravings
One of the best ways to combat cravings is to find a less process and healthy snacks at your local grocery store. You can typically find a few options that scream “Organic”, “Gluten Free” or even “Vegan”, but this doesn’t mean it’s necessarily good for you. Most packaged snacks tend to be highly processed with high amounts of refined sugar.
What should you look for:
- Minimum of 3g fiber
- Natural sugar: honey, maple syrup, dates, and stevia are all good options
- Review the ingredients. If there’s a long list of processed ingredients don’t pick it up.
- Limit your serving. Just because it’s healthier doesn’t mean you should finish the box.
Gym Outfit Inspiration #3
We always love looking for stylish gym outfit ideas. Here is a look I would love to own. This outfit is perfect for in or out of the gym.
Tips to Build Those Glutes
For most women the two most important areas are glutes and abs. While abs are made in the kitchen, glutes can be cooked up at the gym. It just takes time, heavy weights, and a good glute workout and you will see the glutes grow. Here are tips to build glutes and a great workout to build those.
Tips to Getting Those Buns to Grow:
- Foot placement is important: A great way to put emphasis on the glutes and not the quads, especially for compound movements, is to stand wide with toes pointed outwards and drive thru the heels.
- Slow and squeeze: To get the most out of any workout, try to slow down and focus on the “mind-muscle connection.” Also don’t forget to squeeze and hold the contraction after each rep.
- Burn those buns: Always thrive to burn the glutes out at the end of each set. If it’s not heavy enough do some extra reps or partial reps (shorter range motion) between each rep.
- Don’t forget the hips: Adding hip abduction exercises are important because it helps build hip strength for stabilization and control.
Build Those Glutes Workout:
- Wide Stance Barbell Squats- 5 sets of 10-12 reps (See Here)
- Smith Single-Leg Split Lunge- 4 sets of 10-12 reps for each leg (See Here)
- Plie Squats- 4 sets of 10-15 reps (See Here)
- Cable Kickback- 3 sets of 10 reps for each leg (See Here)
- Cable Hip Adduction- 4 sets of 10-15 reps for each leg (See Here)
- Barbell Hip Trust- 3 sets of 10-15 rep (See Here)
Gym Outfit Inspiration #2
We always love looking for stylish gym outfit ideas. Here is a look I would love to own. I’m a big fan of neutrals but never mind a bit of color.
Healthy Grocery List for Meal Prepping
Starting off with a healthy grocery list is the first step to a fruitful week of clean eating. Here’s our pointers to help you make good choices:
Veggies
- A leafy green which is great for a quick salad.
- One or two cold cut veggie for snacking or to include to your meals.
- A starchy vegetable, like sweet potatoes and yams, or legumes. Great to keep on hand in order to consume a raw source of fiber.
Fruits
- Apples and bananas are normally our preferred fruit because they are great for pre and post workout meals and have a lot nutritional content.
- Another fruit in season. Maybe unnecessary, but if you love fruit like we do then add it.
- Avocados is the super food must-have for any grocery list because its great on salads, to make into guacamole, and many other delicious alternatives.
Carbohydrates
- One grain choice such as Ezekiel bread, quinoa, or a high fiber whole grain tortilla.
- Oatmeal or an all natural cereal for a breakfast option.
Protein
- Two protein source to create meals with such as chicken or fish.
- Eggs or egg whites are one of the best sources of protein, therefore its always on our shopping list.
Diary
- Greek yogurt or cottage cheese are great for breakfast or late night snack. Just ensure that its the plain and has no added sugar, because we can always add fruit or other toppings ourselves.
- Milk or milk alternative. We prefer almond, coconut or cashew milk because we like to limit our dairy intake and they also last longer than regular milk.
- Cheese. We only buy cheese if we are making a certain recipe, but if you love your cheeses go ahead and buy one.
Snacks and Other
- An other snack options just as nuts, rice cakes or other healthy snacks.
- Oils, such as olive oil or coconut oil, for baking and to include “good” fats to our diet.
- Chai or flax seeds are great to add extra healthy fats and fiber to our meals.
- Seasoning or herbs for the current week recipes
TIPS:
Create Shopping List Before: This way you can prepare meal with shared ingredients and avoid over buying food.
Prepare Realistic Amount Meals: There is no need to prepare every single meal because some will end up in the trash on Sundays. Spontaneous plans occur so allow flexibility in your meal planning. Prepare four to five lunches and breakfast, three to five dinners and some am and pm snacks.
Buying Sweets: I personally do not like buying packaged sweets during my grocery shopping. However, I do buy a few ingredients in order to create a quick dessert, like mug cake or protein balls, when the craving creeps in.
Tight Budget: Eating healthy doesn’t have to be expensive. Buy in season fruit and veggies. Find whats on sale at your nearest grocery store and buy food in bulk and freeze.