Thursday, September 18, 2014

Fat Burner Workout

Know what I love.. working from home. Those few and far between days are always the best. It means the 5:00am alarm can get pushed back to 6:30/7am, and I'm still able to get a workout in before plugging into the computer for the day. However, at 7am most people need to be home getting ready for work so the normal yoga or spin classes I go to have been long over. That’s when I start getting creative with my workouts. Enter the Fat Burner Workout!

This workout is perfect for people who get bored just sitting on a cardio machine for 20+ minutes (um me!) You are never doing one exercise for more than 1 minute and the intervals of sprints will torch fat. If you are one of those people who cardios for an extended period of time and aren't seeing any results, I suggest you implement sprints into your workouts. They burn more calories and you can cut your cardio time in half!

Fat Burner Workout:

This workout is designed to be performed in supersepts (just like how my lifts are set up). For each superset you will be performing the following 5 exercises. But first, start off with a 10 minute bike warm up. You want to make sure you are stretched and all warmed up before you jump into your treadmill sprints.

Superset Breakdown:
  • 5 Minutes of Treadmill Sprints - 30 seconds of jogging, 30 seconds of sprinting. Everyone is at a different level so find two speeds that are right for you. One speed you will be jogging, I keep it around a 7 , and the other speed you are sprinting, for me this is around a 8.5/9. Make sure for the sprint you are really pushing yourself. (You can modify this by jumping on the elliptical or bike instead- no worries) 
  • 1 Minute of Dumbbell Punches- Immediately after, jump off the treadmill and grab your dumbbells, start punching for 1 minute straight. I found that 10lb dumbbells work for me. To focus on working your back, bend over slightly and punch towards the ground. To work more of your biceps and triceps, stand up straight and jab forward.
  • 30 Body Weight Squats- After the minute is over drop the dumbbells and go right into 30 body weight squats. Focus on not letting your knees go over your toes and put your weight in your heels. Once you have your form down, focus on speed
  • 20 reps of your favorite ab- I found that switching up the ab exercise every superset worked best for me, so I could target a couple different areas. But this is all up to you! Just make sure to get 20 solid reps in.
  • 10 Push-ups: Everyone loves push-ups right? Wrong, but believe me they get easier the more you do them. Finish this supersets with 10 push-ups, if you need to modify and do them on your knees. Congratulations you just finished one superset!

Depending on your fitness level (or motivation level) do between 4-5 supersets. This workout will fly by and the fat will begin to fall off!

What are some of your favorite cardio workouts??

PS- Want more sprinting workouts, check out the Sprint it Out Workout!

Tuesday, September 16, 2014

Quest Winners!

Hey All!

Just dropping in to announce the two winner of the awesome Quest Nutrition Sample Pack. And the winners are... 

a Rafflecopter giveaway

Congrats Bianca & Jordan! I will be sending you an email later today. 

Also everyone else be sure to check back on Thursday for my new favorite Fat Burning Workout!

Wednesday, September 10, 2014

Quest Review & GIVEAWAY!

QUEST is back! I had the opportunity to do a Quest Nutrition review and giveaway during Christmas and LOVED it! So when I had the chance to try out the new Cookies n Cream bar (um Yum!) and the new protein chips, well how could I resist?!

Quest Nutrition sent me over a nice little package, including all 16 Quest Bar flavors and the 3 flavors of protein chips (PS- two of you get to win this same pack!). I immediately dug into my old favorites (Chocolate Chip Cookie Dough & Chocolate Brownie) but I wanted to save the new bar for a special occasion. (Oh and to capture a great #OnAQuest shot for instagram of course) 

So last weekend I had the perfect opportunity to bring it along. I ended up going on a beautiful hike in the White Mountains. After four miles, we finally reached the top of Osceola Mountain and I got to tear open the Cookies n Cream bar that everyone has been talking about (and take my photo!). Let me tell you this bar did not disappoint. The taste was pretty in line with there other bars, with a hit of Cookies n Cream, nothing too over powering though. Ultimately I would definitely grab a Cookies n Cream bar again.

Next up was the new protein chips. There are three flavors: Sea Salt, Cheddar & Sour Cream and  BBQ. Now I am going to be honest I wasn't expecting much when I first got these but was pleasantly surprised! The BBQ was by far my favorite, but the others weren't bad for a chip with 20+ grams of protein, and 0 trans or saturated fats. If you are a chip eater looking for a great substitute I recommend you give these a try.

Now the part you all have been waiting for, who doesn't love free stuff? Quest was nice enough to let me give away a 16 bar sample pack and the new protein chips to TWO 9toFit readers! This giveaway is open to all readers, regardless of location. 

Just enter below in the rafflecopter. To be eligible you must like Quest on Facebook, so don't forget! For more entries , check out the other links on the rafflecopter.  

Contest winner will be announced Tuesday morning!

a Rafflecopter giveaway

I was given Quest products free of charge, but,as always, these opinions are my own.)

Friday, August 29, 2014

Amino Energy Review

So I have never been that person to take supplements, or powders before or after workouts. However I must admit that lately I have had a change of heart. A friend of mine was using the Optinum Nutirtion Amino Energy powders before workouts and was really pleased with the energy boost it gave to his workouts. So when I had the chance to try them out for myself (thanks to the nice people over at Optimum Nutrition), I was more than excited when they finally came in the mail.

First let me start by saying I don't condone or recommend that people should go out and buy powders and supplements as a quick fix. I think there's a lot of them out there that have awful side effects and ingredients that should absolutely be avoided. Also I feel very strongly that it's important to do your homework to read and understand exactly what you are putting into your body.

Now that that's out of the way, back to the Amino Energy powders:

Optinum Nutrition Essential Amino Energy

Price: $19.99  for 30 servings, check out the website here.

Flavor/Taste: I received two 30 serving bottles of Amino Energy in Grape and Fruit Fusion. Grape is definitely my favorite out of the two. It has just enough amount of sour added to the mix to give a taste that you actually want to drink! The Fruit Fusion was actually pretty good as well. If you like fruity pebbles cereal (I know weird reference) then this one is for you.

Amount Used/ Results: I am a avid coffee drinker. That type of person that just can't start a day without a cup of coffee in hand. Therefore, I do think my body is starting to get immune to caffeine, and I need a lot more to feel something compared to most people. I found that adding 3 scoops of the power to my 14oz shaker worked best for me, anything less than 3 I can't really feel an effect.  

This is something that they state you can drink anytime of day but for me I used this only as a pre-workout drink. I found that it gave me just enough of a boost of energy to help give me an additional edge on lifting days. This for me wasn't like a huge change however. I didn't feel extremely motivated or amped up after I drank it, but did provide a additional caffeine boost that was just noticeable enough and got me focused for the workout ahead.

Overall:  After trying both products out I would continue to use the Grape Amino Energy mix. I found that the taste really worked for me and the routine of taking the pre-workout I found got me mentally ready for the gym. The boost it gave also was just enough to notice the effects without making me feel like I had taken some ridiculous supplement.

What preworkouts do you guys use?

Wednesday, August 27, 2014

New Lifting Schedule

                                                                                                                              New lifting routines have completely changed how I workout. I mentioned that the other day and many of you were probably thinking, didn’t you always lift? Well yes, but I focused on fast supersets with pretty low weights. I never really pushed my weights and for almost two years was simply in a “maintain” mode”.

Well friends.. not anymore! I am now lifting 5 days a week and when I say lift I mean  LIFT. I have almost doubled all of my weights in just a short few weeks simply but pushing the envelope a little bit, and having a lifting partner to do it with ( & by the way I will be posting my thoughts on the importance of a lifting partner within the next few weeks). If you saw on instagram I recently hit 225lbs on my squat. Want to hear a little secret before changing my mentality I never squatted more then 105lbs!

The thing I hear most from girls is they don’t want to get “big” and “bulky” or “look like a dude”. Sorry ladies it’s just not in our anatomy for that to happen. In order for you to get this that you need to ridiculously increase your protein intake and make a serious effort. So start pushing those weights!

So here’s what the lifting days look like :
DAY 1: Chest
DAY 2: Back
DAY 3: Shoulders
DAY 4: Bis & Tris

DAY 5 : Legs!

Since everyday you work a different area, there's no need to have a certain rest day between any of them. I usually just make my rest day whatever day works best in my schedule for that week. 

I'm going to be sharing what work outs I've been doing but latly most of my lifts have been inspired or taken from muscle pharm. Anyways workouts to be posted in the upcoming weeks, stay tuned! 

Monday, August 25, 2014

I'm Back!

After about four months of being MIA, (since April 16th to be exact) I am finally back! I know it’s been awhile but sometimes you need to just step away from some things and take a break.  There was a bunch of changes happening in my life, and along with work, working out, blogging etc. something needed to give and I needed some ME time, so that’s exactly what I did. But I now feel refreshed and refocused.

I have a new workout partner and a new workout mentality. I still love those focusing on achieving those cut abs like everyone else, but I am shifting my workout regimes to make them much more weight training focused. I am working on pushing my weights and getting stronger. Strong is the new skinny and I am 100% on board.

So what can you expect from 9toFit going forward?  Don’t worry the cardio and ab workouts are going anywhere! I still complement my new lifting routine with all the old favorites (cardio ladders, elliptical workoutsendurance rides ) and ALWAYS end every workout with at least a couple minutes of abs (six pack ab training plan). But now I will be posting more lifting workouts. The exercises I’m doing, the weights and reps I’m hitting, and the food/supplements I’m using to fuel it all.

I’m excited to start this new chapter of fitness and hope you guys come along for the ride. As always you can follow exactly what I do on Cody, or Instagram

Wednesday, April 16, 2014

{Guest Post } Easiest 3 Ingredient Sweet Potato Recipe

Hi everyone! I'm Erin and I blog over at The Almond Eater! Yes I love almonds (bet you couldn't have guessed...) but I also love working out, healthy recipes and fashion as well. When Elise asked me to guest blog I didn't have to think twice--OF COURSE! The trouble was deciding what to write about. Then I thought about one of my current favorite foods: sweet potatoes. 

Sweet potatoes oh sweet potatoes, why are you so sweet?? No but really.... 

Though I'm a BIG fan of sweet potatoes as of lately, that wasn't always the case. In fact, every year on Thanksgiving my family would make sweet potatoes topped with brown sugar and every year I would pass with a "blechhhh" look on my face. They were just too sweet!! ....which is actually crazy because I have a major sweet tooth but in this case, not so much.

Though my opinion has slightly changed, I still don't like my sweet potatoes TOO sweet. One of my favorite things to do is to cook them in coconut oil--that way, they're not too sweet but just sweet enough! However, sometimes I get bored with that and want my potatoes a bit more savory if you know what I mean.. 

In comes this 3-ingredient recipe. 1. the actual sweet potato 2. olive oil and 3. bread crumbs. I could almost guarantee most of you have those ingredients in your pantry right now. This simple recipe is just as easy as adding coconut oil but gives the potatoes a bit more flavor in my opinion. Plus, if you're anything like me and think sweet potatoes can be TOO sweet sometimes, then this recipe is for you!

1 sweet potato
2. 1-2 tbsp olive oil
3. 1-2 tbsp bread crumbs (I use Italian Style)

Preheat oven to 350°
Cut sweet potatoes into bite sized pieces and place in a bowl.
Pour olive oil overtop potatoes
Place potatoes on a foil-lined baking sheet; sprinkle bread crumbs overtop
Bake for 15-20 minutes