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!!

Monthly Food Calendar! :-)

Look at me....2 post in two days!!! :-P

So today I wanted to share the family calendar for this month. I am working on my calendar for next month and I will make sure to share with you before June!

I really love the idea of a food calendar because it helps you stay focused, you plan ahead, and you get to try new exciting foods. I have time to research new foods and ways of tailoring them to my lifestyle needs. So without further ado, here is the menu!

 So here are some of my pictures from my tasty meals :-)

1. Red Beans and Rice
-I live in New Orleans and Red Beans are a staple. I decided to look at ways of making this typically heavy dish healthier. I used a pack of dry red beans, turkey sausage, birds eye seasoning mix (or onion, green pepper, celery), bay leaves, pinch of thyme. I put it all in a crockpot and went to work. Mixed it with some medley minute rice. Delish!







  
2. Chicken, Mushroom, and Spinach Alfredo
-I love pasta but have struggled to find a recipe that is healthy and doesn't upset my stomach. This recipe was so fast and simple. I created it with a co-worker, so this is a Cassie Original!
Recipe:
-Chicken (diced)
-Frozen Spinach
-1/2 pack of mushrooms (really however much you want)
-1/2 reduced fat cream cheese
-1/2-1 cup of chicken broth
-Italian cheese (shredded)
-garlic, onion
1. In a skillet cook diced chicken
2. In a dutch oven, saute garlic, onion, and Italian seasoning
3. In dutch oven add in 1/2 cream cheese and 1/2 cup chicken broth. Mix under you create a cream. You can add more broth as you go so that you have a creamy sauce and not a paste.
4. Add spinach (I used 1/2 pack) and mushrooms to sauce, stir. Add broth as needed.
5. In another pot boil water, cook noodles.
6. Mix chicken in with sauce.
7. Serve over noodles.
Enjoy!!

On the menu I have dessert nights. I absolutely love Skinny Cow desserts. I have a couple different types, they are all between 100-150 calories. It is the perfect little indulgence after dinner.

Hope you all enjoy the menu and you all will be in for a treat June's calendar!