FREE Lower Body WOD

Hey, hey, friends!

It’s been a minute since I’ve shared a freebie workout on here, so I’m going to rectify that right this minute!

This WOD (workout of the day) is a quickie but doozy. I’ve repeating it twice a week (going a little heavier one of those days) to really increase volume, which helps to build lean muscle. And we all know that lean muscle helps burn fat throughout the day, so it’s a double win!

You can google any of these exercises for a picture (look under “images”) of how to complete them (if you need to). Complete all sets of each move with a 20-30 second rest period in between. Once you’ve completed all the sets, move on to the next exercise without taking an additional break. This will keep your heartrate up and really fatigue those muscles.

You ready? Let’s do this!

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LOWER BODY WOD

  • warm up: banded bodyweight squats (2 sets of 15) + banded fire hydrants (2 sets of 15 each leg)

  • weighted step-ups (on chair, bench, or box): 3 sets of 10 each leg with light-moderate weight

  • sumo squats: 3 sets of 10 at moderate-heavy weight

  • lateral band walks: 3 sets of 20 total (15 to each side)

  • sumo deadlifts (with bar, dumbbell, or kettlebell): 3 sets of 10 at moderate-heavy weight

  • weighted rear lunges: 3 sets of 10 each side at light-moderate weight

  • weighted curtsy lunges: 3 sets of 10 each side at light-moderate weight

  • goblet squats (using dumbbell or kettlebell): 3 sets of 20 using light-moderate weight

  • burnout: frog pumps (3 sets of 20 with only 5-10 second break in between)

Let me know if you try it and lived to walk another day. Haha! There are also lots more workouts like this one in my Fit + Lean Monthly Workout programs. Which, by the way, is complete now with weeks 9-12! Click here to check them out.

Have a great week, loves!

XO



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(Another) Daily Food Log

I figured it was time to share another day of eating with y’all, so here we go!

This was a basic day for me during the week. I typically stick to my usual foods (random bowls, proffles, proats, toast, etc.) during the week and then have a meal out Friday night (it’s our little family tradition) and brunch after church with my in-laws on Sunday. I find that having that consistency really helps me stay on track, feel my best, and then truly enjoy those “untracked”, unplanned meals!

BREAKFAST (~7:30-8am):

  • 1/2 C rolled oats (cooked in water) with 1 scoop Nuzest clean lean (pea) protein* mixed in after cooking + topped with 1 Tbsp nut butter, 1/4 C blueberries, and a few pinches of sliced almonds

  • a matcha-collagen latte (16 oz hot water, 1 tsp matcha powder, 2 scoops Ancient Nutrition vanilla multi collagen, + a splash of coconut milk, all blended together for about 60 seconds)

MID-MORNING (~9:30-10am):

  • grande iced decaf americano from Starbucks, unsweetened with coconut milk

LUNCH (~11:30-12pm)

  • 4 oz extra lean ground chicken seasoned with McCormick Japanese seven spice (sooo good!)

  • 1/2 C cooked jasmine rice

  • 1 C steamed mixed veggies (broccoli, snap peas, carrots, and water chestnuts are some of my favorites!)

  • 1/2 tsp coconut aminos (you can find these at most grocery stores now)

  • a good drizzle of sriracha hot sauce

AFTERNOON (~3:30-4pm):

  • 3 GG’s fiber crackers (which I talked about in my last post) topped with 2 Tbsp PB Fit (mixed with a tiny bit of water), a little Nu Naturals chocolate syrup, + a sprinkling of Salba Chia dark chocolate chia seeds

DINNER (~6:30-7pm):

  • 4 oz air-fried cod (sprayed with cooking spray, seasoned with Primal Palate new bae seasoning*, and air-fried at 390 for 15 min)

  • 2 large handfuls Nature’s Greens organic kale (cooked in a pan sprayed with cooking spray and seasoned with just a little pepper + pink salt)

  • 1 C steamed green beans, reheated in the pan after the kale

  • small square of Honey Mama’s chocolate for a sweet post-dinner treat

*Use code FITNCLEAN for a discount

See? Nothing too fancy, but totally delicious AND filling! I find that by spacing my meals out like that (and having enough fiber and protein with each meal), I don’t go into my next meal ravenous and eat everything in sight. Just a little tip for ya!

I hope you guys have an amazing week!

XO

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How a High Fiber Diet Can Actually Help You LOSE Weight

…and keep it off!

Yep, we’re gonna talk about fiber - and POOP - today, y’all.

As an endoscopy nurse, I could chat about this topic all day long. People often get grossed out talking about “doin’ the doo”, but getting enough fiber and having regular bowel movements are seriously SO important for both overall health AND weight loss/management.

Yep, you read that right. You can actually lose weight by eating a high-fiber diet.

Now, let me clarify. This doesn’t mean eat a “whatever I want as long as I add some fiber” diet. It means eating a diet high in fiber, low in added sugars, high in protein, and with a balanced amount of heart healthy fats.

So WHY is fiber so beneficial?

Fiber is the indigestible part of carbs that bulks up our stools and helps the digested food pass through our colon. Read: It helps us poop. This is important because it keeps our digestive tract clean, drastically lessening the growth of certain cancers and the development of diverticulosis (“pockets” that form in the intestines over time). Not having stool just sitting in our colon also reduces inflammation and helps regulate the amount of good bacteria in the gut.

Fiber also slows the absorption of carbs, which in turn slows the release of sugar into the bloodstream. This means less blood sugar spikes and crashes. And since it takes longer to digest, it keeps up feeling full longer.

Bonus: Regular bowel movements also help improve our overall mood, since around 90% of our serotonin is found in our gut. Who would’ve thought pooping could boost your mood?! I’ll take it!

But what about the losing weight/weight management part?

Studies have shown that people who eat a high-fiber diet lost significantly more weight than people who ate a lower amount of calories with a lower amount of fiber. This is partly because fiber helps us fill up/stay feeling full longer (as I mentioned before), but it’s also because fiber takes more energy to digest, which means your body is burning calories just by eating! Not only that, but research shows it also binds to fat and sugar molecule as they go through your digestive tract and help reduce the amount your body is actually absorbing, meaning you actually digest less calories than you ingest. Crazy, right?!

"Fiber binds with fat and sugar molecules as they travel through your digestive tract, which reduces the number of calories you actually get.”

- Tanya Zuckerbrot, R.D., author of The F-Factor Diet

Now that we know how important fiber is, let’s talk about how you can increase your intake of it.

Below are some of my personal favorite fiber-rich foods. Most of them are gluten-free, except for the ones I’ve flagged (with an *). While I do avoid gluten most of the time (due to a sensitivity), I have found that eating these foods does not mess with my stomach. Probably because they’re essentially just fiber! However, if you have a gluten allergy/Celiac Disease, I would obviously stick to the gluten-free options.

  • GG’s crackers* (4g per cracker!)

  • Alyssa’s vegan bites/healthy oatmeal bites (5g per cookie)

  • Wasa Crisps Flax Seed Crackers (4g per serving)

  • Beans (lentils being the highest, with 10-15g per cup cooked)

  • Whole Grains (such as brown rice, with 3.5g per cup cooked)

  • Raspberries (8g per cup)

  • Blackberries (8g per cup)

  • Oatmeal (4g per 1/2 C dry)

  • Green beans (3-4g per serving)

  • Chia seeds (10g per 2 Tbsp)

  • Almonds (3g per 1 oz)

Now I’m sure you’re wondering how much fiber is enough?

Most sources say women should get between 25-30g per day (although I personally aim for the higher end of that - if not a little more), while men need between 30-38g per day. Most Americans only get around 11-15g each day (!!), which makes sense because of how many products out nowadays are processed to death and stripped of all nutrients - including fiber. Sooo basically we’re all walking around full of crap. (Sorry, couldn’t help myself.)

Ok, I’m so glad we had this little chat. Now go eat some fiber (making sure to drink lots of water, too!), get yo’ poop on, and SEE THE HEALTH BENEFITS! I expect a full report back in a week or so. Kidding! Well…sort of. Ha!

XO

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