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) :-)

Monday Post

Good Morning!!!

So today I wanted to share my workout schedule and some goals for this week. In my last post I talked about being prepared so I hope this will be helpful for you guys, and you can modify to your life!

Goals:
1. Get to work on time every day (seriously I get to work at 8:02 - I need to be here earlier!)
2. Focus on getting appropriate rest.
3. Put 130% into every workout.

Workout Schedule:
Monday - off
Tuesday - Legs (Squats) and HIIT
Wednesday -  Upper Body (Back Focus)
Thursday - HIIT and Abs
Friday - Rest
Saturday - Legs
Sunday - Upper Body (Shoulder Focus) and HIIT

So I will try to post as much info about workouts and meals as I can (but let's be real, I probably won't do it as often as I should :-P). So below is my tentative meal plan for the week and my workout from yesterday.

Meal Plan:
- Breakfast - Protein Shake
- Snack 1 - Chocolate Chip and Banana Muffin
- Lunch - Chicken Noodle Soup (under the weather today)
- Snack 2 - Greek Yogurt and carrots
- Dinner - varied?!?!? (today it's kabobs!)


Shoulder Workout: 500 rep WOD
1. Shoulder Press (smith machine/barbell) (10x10)
with bicep curl (3x10)
2. Upright Row (barbell) (5x10)
3. Lateral Raise (5x10)
with triceps extension (3x10)
4. Front Raise (5x10)
5. Arnold Press (10x10)
with dips (3x10)
6. Rear Delt Raise (5x10)
7. Shoulder Circles (10x10)


--I incorporated other upper body exercises to give the delt muscle some rest. I tried to do the whole workout in 1 hour (it took like 10-15 more minutes than that). What you want to go for is minimal rest but effective reps. Remember to do a weight that is appropriate yet challenging.


I hope you all have a great Monday!! :-)

Motivation Monday

Happy Monday Guys!!!

So this Monday was a difficult one for me. I had a hard time getting started and really just wanted to lay in bed today, so I didn't get to do yoga this morning which was disappointing to me...but I'll live ;-)

So why do I think that I felt this way? Well over the weekend I wasn't very focused on my diet. I didn't eat my meals when I should have, I ate foods that I shouldn't have...but you know what? I'm human...it happens. I took the way I felt today and I was determined to be focused on the gym and my meals!

So to get me back in the mood I did my favorite workout...SHOULDERS :-)

WOD:
1. Military Press (front) superset Barbell Curls (4x12-15)
2. Military Press (back) (3x10-15)
3. Front/Lateral Raise (10 each) superset Reverse Curl (3x10)
4. Upright Row (3x12-15)
5. Arnold Press superset Dumbbell Curls (4x12-15)
6. Shoulder Circles (burnout)

Trust me when I say this is killer. Try to go as heavy as you can...OBVIOUSLY using PROPER form and doing FULL reps. If you can only do 10 reps that's fine...just make sure they are good solid reps!

You should feel it in your shoulders by the end!! Cap your workout off with some cardio. I did a few medium level sprints (8.0x10) and then 10ish minutes of an incline walk. Felt pretty good...would give myself a solid 8.

Hope all of you had a great Monday! And come back for more workouts, recipes, and fitness motivations.

Yummy Egg Muffins :-)

Happy Monday!!!

I know I may be in the minority but I LOVE Mondays. I try to view Monday's as a brand new start. It's a chance to start fresh and try again. I don't always stick to my diet or workout like I should but Monday is a brand new day to try it all again. Some people dread Monday's because its the beginning of the week...but why would you want to start your week off with negativity?!?! I choose to be positive and I believe that helps me throughout the week.

Today I started my week with meditation and some yoga stretching. It's a pretty big pain to wake up 30 minutes early and get moving...but it is so rewarding. I feel more energized and positive throughout my day. I highly suggest that you guys do something that helps you get up and at em' in the morning! It could be doing crossword and drinking coffee, eating breakfast at home, meditating outside, etc.

So last night I made some egg muffins just to have something new for the mornings. It also was helpful because I didn't have to make my normal egg white scramble. It was super quick and tasted delish!

Southwest Egg Muffins

-10 egg whites
-5 whole eggs
-1 jalapeno
-1/2 white onion
-4 strips Canadian bacon (can sub with turkey bacon)
-fiesta cheese - optional

1. Cut up onion and jalapeno, set aside
2. Crack eggs and beat until yolks have been broken.
3. Spoon egg mixture into muffin tin (if needed spray with Pam before). Fill up only 10 muffins.
4. Add onion/jalapeno/Canadian bacon mix with egg.
5. Bake at 350 for 15-20 minutes. Sides of muffin should be lightly browned.
6. Add cheese if desired for 2 minutes while in oven.

-Let egg muffins cool for 5 minutes and then remove from the pan.

***Enjoy***