FitCassie Workout and Nutrtion Plan

 Hey Guys!

Happy Monday. So I have been working on a workout and nutrition plan that I would like to share with you all. So before I start I want to say a couple things,

1. What works for one person might not work for you, always do your research and find out what methods work for you.
2. The workout is my split. I have things that I want to focus on, you may wish to focus on different things, therefore feel free to change things up!
3. I don't do calories. I try to stick to whole, natural, foods. I worry more about getting all my nutrients. I have also been doing this for good amount of time so I know about how many grams of each nutrient I need. I would also suggest doing research to figure out exactly how much you need.
4. If you do calories, do calories. I won't judge!
5. I put on the nutrition low carb, this doesn't mean no carb or really even low carb. It's a way to make me mindful on days that I don't work out.
6. Also I am doing a program called HIITMAX. In place of this I would suggest doing another HIIT workout. I have some on here that I have posted that you could look at, or you could do sprints!



Ok so here it all is!

 Ok below are the workouts and nutrition broken down a little more. I like to be able to write the weight that I am using during workouts. For nutrition, to keep myself on track I am giving myself a percentage of how I did at each meal. This will help me be more accountable to getting all my meals in and staying on track!

Below I have a link to the PDF file of the above workout and nutrition. This is my first time inserting a PDF into a blog, so please let me know if you can't get it. Or something went wrong. I am not super amazing at getting all this in, so I'm praying this works!!


FitCassie Workout and Nutrition      (<----this is the link for the PDF) :-)

Breakfast Burrito

Ok, so I know that I post a lot of workouts. But one of my favorite things to do (besides lift obviously!) is to cook. I find it so exciting to put together new recipes that are delicious and nutritious! So this week I thought I would share my "Breakfast Burrito" recipe with you.

I stumbled onto these a couple weeks ago when I was trying to find a healthy breakfast option. I LOVE BREAKFAST! Like most breakfast dishes you can customize this recipe however you want...you want extra protein, more veggies, sweet, savory, this burrito can do it all! So the recipe I did is a little plain but delicious nonetheless. I have put the macros at the end for those of you who want to fit this is your macros!

Breakfast Burrito

-15 eggs (5 whole eggs, 10 egg whites)
-5 turkey sausage patties
-1/4 cup of habenaro jack cheese
-Mission "Carb Balance" Burritos
-Picante Salsa

Other things that I have seen are sweet potatoes, onions, bell pepper, turkey bacon, etc. For the salsa I put a a tablespoon in a Tupperware and put that on as you eat this glorious entree!

Here are the macros from my burrito. Now don't be alarmed...this burrito is stocked full of healthy carbs, fats, and proteins. I try not to worry to much about calories, more about the content. I used burritos that had higher carbs (note the dietary fibers = good carbds), but if you are trying to do lower carbs you can get a different type of burrito!!


Happy Eating :-)

Shoulder and Back Workout!

Hey Guys!!!!

Ok so yesterday was one of my favorite days, Shoulders and Back!! One of the main reasons I like this day is because working out these two areas are challenging and make me feel stronger! Another good reason to focus on these two areas is because it can create the illusion of an hourglass figure. If your shoulders and lat muscles are well defined than that makes your waist look smaller. Uh, can anyone say win...WIN?!?! :-)



So here we go...

1. Dumbbell Shoulder Press (4x15/12/10/10)
2. Dumbbell Row (4x15/12/10/10)
3. Dumbbell Front Raise (Over head) (3x15)
4. Lat Pulldown (3x15)
5. Leaning Lateral Raise (3x15)
6. Seated Row (3x10)
7. Shoulder Push-Ups (3x10)
8. Reverse Grip Row (5x10)
9. Shoulder Circles (5x10)

-Run - 1 mile





-When doing the first set warm up with a lighter weight, and then move up. One of the things that I do is write down the weight while doing the exercises (in your phone, in a journal, etc.). This is so that you can work on increasing weight in later weeks. Remember the muscles won't grow unless they are challenged.

-With front raises over head, use a dumbbell and start with palms touching your upper leg. Lift dumbbell with front delts. DO NOT ROCK (use momentum) to get the weight up. If you want to try a more advance version of this exercise try using a barbell. It seriously an intense delt burn!!!

-Leaning lateral raises are a fun way on a typical delt exercise. I typically do these when I am near the cables. Place one arm on the cable pole, place feet at the base of the pole, lean (duh!), and then raise the other arm to the side and make a funky looking "T".

http://www.bodyweighttraininghq.com/handstand-push-ups/

-To do a shoulder push-up, place feet on a bench (I am going to use the seated row bench), your body should be in pike position, arms straight, then do a push-up. This should really hit the shoulders. Try not to use your back muscles.

-Reverse Grip Row - you can use a barbell or a smith machine for this exercise. Place your hands the opposite way of a bent row (palms up).

-As far as cardio, I am going to run 1 mile. But you could really do any form of cardio for 10-20 minutes.

I just put up a video on Instagram of my shoulder exercises from yesterday. Also look for more exercises on my Instagram!!

Leg Day Workout

Hey Everyone!!!

So recently I posted an upper body workout, so I thought I would take some time to put together a kick a$$ leg day workout as well.

For leg day I like to focus on the four different parts separately. Most exercises will use a little of every muscle, but it's beneficial as well to focus on each separate muscle to get the most bang for your buck. For example - Sumo Leg Press is going to work the quads, hamstrings, and glutes; but a secondary muscle would be your calves.  So I like to break down the leg and focus on each individual muscle for at least one set.

BEFORE YOU START:
-Make sure to warm up your legs. Going into a workout with being stretched will give you less flexibility and less power to complete moves. It takes 5 minutes and will be the difference for your workout I promise!!
-Make sure to have your BCAA's!!! (if you don't know about these, I have a post about supplements that you should def read!!)



Without further ado, the workout!

1. Sqauts (5x10) superset with Up-Downs (10 each leg)
2. Deadlifts (5x10) superset with Sidekick (10 each leg)
3. Single Leg Press (5x10) superset with Glute Bridge (10)
4. Bulgarian Split Squats (5x10) superset with wall sits
5. Leg Press (5x 8,12,16,20,25 )

-Run 1 mile
-Stretch!!!!




Info on exercises:
1. Squats - do weight that is appropriate for you. You want to make sure that you are able to go to parallel and you may not be able to use a lot of weight. Start light and increase throughout the sets.
    --Up-Downs - start on your knees. Start with right leg and get yourself up into a squat position. Hold this for one second and then return to kneeling position. That is one rep. This move is super challenging if done correctly. It really focuses on the quads! Do 10 starting with right leg, then do 10 starting with the left leg.

2. Sidekicks - similar to a kickback, instead of using the glutes to push your leg back, use the glutes to lift your leg to the side.
3. Single Leg Press - using a smith machine set yourself up as if you were going to do a leg press. Bend on knee and place the other foot on the bar. You will do a "pulse" up. You want to squeeze the glutes and quad. Don't bend the leg, don't try to make a large move up or down, it's a short motion.
4. Leg Press - I like to use the inverted leg press for these sets. This is the burn out set. Start with heaviest weight that you think you can complete 8 FULL reps. Then remove some of the weight and do 12, etc. etc.


Happy Lifting!! :-)

Upper Body Workout

Hey guys!!!

So I posted on Instagram yesterday that I would put up my workout. What I really like about this workout is that it was simple yet difficult. Remember that in order to gain muscle you have to challenge the muscle. You could do 10 lbs. curls till you're blue in the face but your biceps won't grow. You need to increase weight as you become more skillful. So for this workout the reps are decreasing with weight increasing. Really challenge yourself! So without further ado...the workout.


Shoulder/Bicep/Tricep Workout:
1. Bicep Curl (4x15/12/10/10)
2. Weighted Tricep Dips (on bench) (4x15/12/10/10)
3. Shoulder Press (4x15/12/10/10)
4. Barbell Curl (3x10)
5. Bent Behind the Knee Tricep Extension (3x10)
6. Barbell Shoulder Press (behind head) (3x10)
7-9: Circuit (Cables)
- Cable Hammer Curl (3x15)
- Tricep Pulldown (3x15)
- Rear Delt Pull (Face Pull) (3x15)

This workout took about 45 minutes. I really tired to stay focused and pushed it throughout the workout. I did a 10 minute mile and then a little extra walking to cool down. This was one of my better bicep/tricep workouts that I have done. Remember to focus on the muscle to insure its getting the max benefit!

Hope you guys enjoy!!!