New Workout: Back, Abs, Biceps

Back | Abs | Biceps

Warm-up: Lat pull down front & back combo 3×12 (light weight)

The Workout

Assisted pull ups superset with hanging leg lifts 3×15

DB bent over rows superset with lying crunch bench 3×20

Face-pulls superset with seated crunch machine 3×15

Low row machine superset with mountain limbers 3×20

DB pull overs with glute squeeze (see video below)
superset bench oblique knee-ins 3×12/20


Lying reverse crunch with hip lift (see video below) superset with reverse crunches 3×15


Hyperextensions with DB curls x 3×12 (see video below)

Incline bench DB curls x 3 sets

Need help losing fat and building muscle? Get a Breakthrough Coaching Call today!

Chest & Shoulder Conditioning Circuit

The Circuit: 4 sets

Push-ups to wall balls x 20 reps

Lateral band raises w/lunge/knee drive x 20 reps each 

Jumping jacks x 60 seconds

Don't take chances with your contest prep! Join My 8 Week Boot Camp!

Belly Blaster

Whether you want to rock a bikini on the beach this summer or step on stage…

Your abs better be tight! There are 3 essential components of core training to reveal six pack abs. First, you have to train them often. I’d recommend at least 3-5 times per week. Secondly, you have to train them deeply. Choose exercises that will require you to have mind body connection to perform properly. Like this exercise in my workout today, reach throughs. In order to do correctly, you want to try to keep your feet firmly planted on the ground as you reach through. As you will see in the video, it’s not easy!

The third thing you need is a nutritional program that burns fat to reveal your abs!

Keep reading after the video to get the full ab workout 🙂

Complete 3 sets of each exercise before doing the next.

1. V-Ups x 25 reps

2. Reach Throughs x  25

3. Single Leg Toe Touches x 25 each

4. Heel Touches x 30

5. Body Saw Plank x 30

Tired of trying to lose the same 10, 20, 30 or more pounds?

Schedule a Breakthrough Call <<<

Tired of dreaming about competing? Schedule a Stage Strategy Call <<<

Metabolic Shoulders

Arnold Press 4x12

DB Forward Raise + Lateral Raise 4x12

Shoulder Press Machine 4x12

Cable Straight Bar Upper Rows 4x12

Lateral Raise Machine 3x12

Metabolic Circuit (complete all 3 back to back, 3 sets)

Battle Ropes 30 seconds

Plank with Shoulder Taps x 30

Push-ups (hands close) x 10

Want to train with me?

Competitor Coaching <<<

Non-Competitor Coaching <<<

Oatmeal Banana Pancakes

Ingredients:

  • 1 Tbsp Nikki’s Coconut Butter Spread- Vanilla Cake Batter (melt)
  • 1 egg
  • 1/4 cup unsweetened vanilla almond milk (or enough for pancake batter consistency)
  • 1/2 cup uncooked, Gluten Free Oats (I used Trader Joes)
  • 1/3 medium banana
  • 1/2 tsp baking soda

Directions:

-In food processor, blend oats, baking soda

-Add all remaining ingredients into the processor

-Blend until pancake consistency

-Cook on griddle with non-stick

Blueberry Topping (opt)

Ingredients:

  • 1/4 blueberries
  • 1 tsp honey
  • 1/4c of water

-In pot, add all ingredient and cook on high until boiling.

-Cook until thickened.

-Pour over pancakes.

Macros (without topping)

Serving size: 2 pancakes

Can eat these for pre-workout or as a HIGH carb refeed meal.

Calories 384

Protein 14g

Carbs 45g

Fat 18g

Potassium 350g

Fiber 8g

Get Nikki’s Coconut Butters Here <<< 

Egg white muffins

egg white omelets

 

 

 

 

These portable energy-revving muffins are great to make in advance and use throughout the week!

Ready in 40 minutes, Makes 12 servings

Ingredients:

Oil spray

4 scallions, minced

2 carrots, shredded

1/2 red pepper, minced

1/2 zucchini, shredded

14 egg whites

4 whole eggs

1/2 tsp basil

1/4 tsp oregano

1/2 tomato diced (optional)

Dash sea salt and pepper

Instructions:

Preheat oven to 375°F. Coat a 12-muffin tin with a little oil to prevent sticking.

Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.

Whisk eggs and seasonings in a large mixing bowl.

Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.

Macros per serving:

Calories: 56

Protein: 7 g

Fats: 2 g,

Carbohydrates: 3 g,

STORAGE TIP: Muffins will keep up to one week in the refrigerator or can be frozen. If freezing, allow to thaw in the refrigerator overnight.

Just need competitor diets and recipes? Request a free nutrition consult. Click here.

Turkey Spinach Meatballs

Ingredients:

2 cups shredded (food processor) spinach

1 pound of ground turkey (93% lean)

1 egg

2 packets of Quaker oatmeal 

2 TBS of 4 C Grated Parmesan Cheese

1/4 cup onion and bellpepper diced

1 TSP of crushed garlic

2 TBS chopped cilantro

1/8 TSP sea salt

1/8 TSP black pepper

1 jar of 365 Organic Italian Herb pasta sauce (Wholefoods)

Makes 6 servings (2 meatballs in sauce over veggie noodles)

The Meatballs:

-Preheat oven to 375 degrees

-Line cookie sheet with foil, spray with non-stick

-Lightly saute garlic, onions, and bell peppers.

-Mix all ingredients in a bowl

-Take big spoonfuls and place on cookie sheet

-Cook for 20 minutes (it will finish cooking in the sauce)

The Sauce:

Pour jar of sauce in pot and add meatballs.

-Simmer for about 20-30 minutes

The Noodles:

-Boil package of spiraled sweet potato, butternut squash or I did both for this recipe.

-Serve sauce over noodles.

Enjoy!

Macros (for the meatballs, sauce, and spiraled sweet potato/butternut squash

Calories: 432

Protein: 33g

Carbs: (from veggies) 44g

Fat: 14g 

Join my 8 Week Custom Nutrition Coaching Program <<<

Green Smoothie Of The Day: Mango, Strawberry, and Hemp

When I make green fruit smoothies, I like to add a healthy fat source.

Today, it was hemp hearts.

What so great about hemp?

Hemp seeds have high levels of vitamins A, C and E and beta-carotene and are rich in protein, carbohydrates, minerals and fiber. It’s also a good source of protein, fiber, and omega-3 fatty acids. They are delicious, easy to prepare, and can be added to many of your favorite foods.

To increase the protein of my smoothies, I add a scoop of vanilla Nuzest Protein Powder (vegan). Today’s smoothie is LOW in sugar (hard with fruit smoothies), high in protein, and low fat.

Ingredients:

1/3 cup frozen mangos

1/3 cup frozen strawberries

2 cups of spinach (or kale)

10 oz of water

Little ice

1 scoop of vanilla protein powder

1-1/2 TBS hemp hearts

Directions:

Blend all ingredients together.

Macros:

Calories 212 Protein 17gCarbs 18gFat 7gSugar 8g

Need help with your nutrition? Get 8 Weeks of Nutrition Coaching that includes custom meal plans with macros and updates to keep seeing results.

Click here to learn more.

Shrimp Fried Butternut Squash Rice

I love shrimp fried rice but not all the carbs!

So I came up with an amazingly delicious alternative you are going to LOVE!

It takes about 10 minutes to make. 

Enjoy!

Ingredients

1/2 cup riced butternut squash

1 large brown egg

5 cooked shrimp (I use the frozen ones)

1oz green peas

1/4 cup of diced onion and bell-pepper

1/2 TBS coconut or olive oil

Optional 1/2 TSP liquid aminos or 1 TSP low salt soy sauce

Directions:

In a non-stick skillet or wok, add oil, diced bell-peppers, peas, onions, and riced butternut squash

Saute until butternut squash soft - about 5-7 minutes

Take out of pan and set aside

Add liquid aminos, shrimp and just let it brown a bit (it's already cooked)

Push to side of skillet

Add egg, scramble

Now, bring back veggies, mix all together

Makes 1 serving

Macros

Calories 363

Protein 25g

Carbs (from veggies) 24g

Fat 20g

Potassium 230mg

Did you like this recipe?

I can design a custom meal plan that includes recipes, and even desserts! 




Gluten Free Sweet Potato Pie (dairy free too!)

This is the first time I made a low fat, gluten and dairy free sweet potato pie!

But don’t tell my mama I changed her recipe lol.

Its so delicious and guilt free!

Here you go!

Pie Filling Ingredients

1 TBS egg whites (can make it Vegan by omitting egg, I’d a bit of baking powder for rising)

Splash of unsweetened almond milk

1/3c of sweet potato puree

1 TSP Truvia Brown Sugar Blend

1/2 TBS Smart Balance (non-dairy butter alternative) – room temperature

.25 TSP cinnamom

.25 TSP nutmeg

Crust Ingredients

2 gluten free graham crackers (mine had 50 cals each)

1 TSP Smart Balance

Directions:

Preheat oven 350

In bowl, blend all pie ingredients together (I used a hand blender)

Set bowl aside

In food processor, add the graham crackers and process until almost flour consistency

Add smart balance

Coat ramekin with non-stick, form the crust on bottom and up the sides

Cook in oven 5 minutes

Add the pie filling, can save some crushed graham cracker to sprinkle on top

Cook 30-40 minutes or until toothpick comes out clean

Macros

Calories 194

Protein 3g

Carbs 35g

Fat 5.6g

Sugar 10.7g