Good Morning 🍀 Happy St. Patricks Day!

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I began my morning with a cardio session on the eliptical, followed up with a big bowl of Proats.

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My workout this morning was full of front squats, 125 reps to be exact 😳
5×10 / 5×8 / 5×6 / 1×5 – followed with step ups, Romanian deadlifts, and lunges.

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I kept lunch light because it’s cheat day🍀 A corn tortilla topped with egg whites, low-fat cheese and mixed veggies.

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This afternoon, Wes and I went to a place not far from the house for a pizza 🍕
Wes decided to play video poker for a bit, and he did alright 😉

 

The pizza was incredible, the wins were even better, and my date was the best part of all 💍. Now with a full belly, its time for a movie and a nap 🌙. It was a good Saturday ❤️.

Good Morning Friday!

 
Even though it’s my weekend, I still couldn’t force myself to sleep in today, so I was up at 3:45. While waiting on my coffee to brew, I began picking things up in the kitchen, which led to cleaning the pantry, and then I was headed upstairs cleaning showers and bathtubs. I took a break for breakfast: brussel sprouts and eggs topped with hot sauce.

 
Soon after, Wes and I were heading out to pick up the picture I snagged yesterday, and we ended up finding a table to sit under our wall tv in our living room.

 
While out and about today, this ring caught my eye 💍 I am completely obsessed with rose gold, and I just loved it’s simplicity and elegance. Wes told me to try it on and I ended up wearing it home ❤️. I am such a lucky girl.

 

I fixed lunch immediately after getting home.

 
After checking emails and getting some work done online, I fixed myself a bowl of protein oats and headed out into the garage for a back workout. I finished today’s workout with a burnout set of pull downs using a band…🔥. I followed up with a protein shake and a banana.

 
We spent the evening in, piled up watching Netflix ❤️. For dinner, I fixed tacos.

 

Towards bedtime I got a bit munchy and fixed myself a protein pudding topped with a new cereal I got at Trader Joes last week.

 
Now with a full belly its time for bed 🌙. Happy Friday!

Good Morning Y’all! Happy Thursday!

 
Today began my weekend, which meant lots of running around and getting things done. I was up early and got in a quick cardio session to get the morning started. After, I had a couple of breakfast tacos, before heading out the door.

I had an eyelash appointment first thing today with my girl Kylie at Mallyna Lash and Brow Lounge.

 
After my lash appointment I noticed a consignment shop across the street and went in for a look. We are still in search for a few big pieces for our house, so while browsing, I ended up coming across a piece for our front room- a picture actually (it is so awesome). I failed to take a picture, but I will definitely share once we go and scoop it up tomorrow!

For lunch, I stopped in at Panera Bread 💜

 

 
After pit-stops at the 99 cent store, Target, the and the grocery store, I was headed home for the afternoon. I fixed myself a plate full of veggies, immediately. For dinner, I had fajitas on corn tortillas, broccoli, rice and beans.

 
I finished my evening with a Stella and a re-run of Gossip Girl.

 
It was a good day ❤️ Happy Thursday!

Good Morning! Happy Hump-day 🐪

 

I was awake super early this morning, so after a couple of cups of extra bold ☕️☕️, I was heading out into the garage for a shoulder workout:
• DB Overhead Strict Press
• DB Side Laterals
• DB Front Laterals
• Cable Upright Row
• Rear Delt Cable Pull (rope)
• Incline Front Laterals
• FW Front Laterals

Intra-Workout Fuel: Protein mixed with aminos and a banana 

 
For my post workout meal I had a combination of lentils and broccoli 🌱

 
I had a full day scheduled at the salon today, so I headed in a bit early to record some tutorials for our salon’s social media.

I used some Bellami clip in hair extensions and was really surprised when I looked at the before and after pictures of my hair with the clips added in. It did add some volume, but I can’t believe how much my hair has grown! Living in Italy was vey harsh on my hair, so to see it finally growing makes me so happy 💜

 
In between clients I squeezed in a protein bar, greek yogurt and some snaps 💋

 
Once home, I fixed myself a veggie plate and cleaned up in the kitchen. I got in a quick 15 minute HIIT session, and finished off my macros.

 
Now, it’s time to go snuggle the beast in bed ❤️ Happy Wednesday!

Good Morning Dolls 💜

 

I slept for 10 hours last night, which is completely out of the ordinary for me! My body must have really been needing rest and recovery. I woke up this morning with a positive mindset, and put out energy for a good day 💛.

I swapped breakfast tacos this morning for protein and oats, before heading into the garage for a Glute/Ham workout 🍑
I worked on a single side, completing 4 sets for each superset before changing sides (my buns were 🔥).
4 sets of 15 each: Complete all on the R. side, then all on the L. side
• cable kickbacks / single box step ups
• cable abductor pulls / single DB deadlift
• BB good mornings /  air squats
Followed with: 4 rounds of the following (with minimal rest):
• 25 Box Step Ups
• 15 Deadlifts
• 15 Power Cleans
End with:
20:00 steady cardio

During my workout today I sipped on BPI’s CLA + Carnitine (I ❤️ it when cutting). Immediately after my workout I scarfed down a banana and some protein.

 
Soon after my workout I was getting ready to head to the salon for the day.

 
On my way in, I stopped at Sprouts for their amazing salad bar and a diet lemonade  🍋 🌱.

 
I got home this evening and did a whole lot of nothing. For dinner, I had the final half of spaghetti squash that was prepped in the fridge with egg whites and cauliflower, followed with a protein pudding.

Now its time to head upstairs for some snuggles ❤️ Happy Tuesday!!

Good Morning y’all 💛 Happy Monday!!

 
I was up at it early this morning, and on the eliptical immediately after coffee ☕️

 
I planned on a workout, but I chipped a corner off my nail polish this morning, so rather than have it hang up in everyones hair all day at work (😝 eeew, I hate that feeling), I decided to skip the workout and go for a gel mani.

 
Breakfast and lunch today were both spaghetti squash and egg whites topped with low-fat cheese. I forgot to fix myself food for work, so I scooped up a protein bar at CVS on the way in. I got home and still had another squash prepared, so I ate a 3rd half 🙃 For dinner, I had cauliflower mash, protein-rice mix, and egg whites. I had zucchini sautéed in olive oil and more cauliflower for my evening snacks.

 
I spent my evening prepping veggies for the next couple of days:
∙ rice mixed with white beans and broccoli
∙ rice mixed with black beans
∙ red beans and corn
∙ veggie mix of carrots, peas and corn
∙ peppers and onions
∙ broccoli
∙ mashed cauliflower
∙ brussel sprouts

 
Now, its time to finish up check-ins, eat some protein pudding, and call it a night 🌔.

Happy Monday!

Good morning y’all ☀️ Thursday officially began spring break! A week without quizzes, papers, discussions or assignments!

 

I can say that spring break at 35 holds nothing in comparison to the debauchery in your 20s 😜. We did manage to hit up the casino Saturday for a couple of hours and get in some weekly cheats.

 

We added a bench to the home gym this weekend 💙 I have slept in the last three days, began my days with cardio, and took my time during workouts, incorporating lots of stretching and mobility.

 
This morning it was back to reality and I headed into the salon for the day 💕

 

My Sunday evening will consist of emails, client check-ins and programming for a new week.

Make it a week that you wake up with determination and go to bed each night with satisfaction. Make it count! 💜

Good Morning 💜Happy hump-day!

 

Today was my Friday, so that automatically means a good day 😉.
I started the morning with a bowl of oatmeal and egg whites, emails, and about an hour and half later later I began cardio. Today was a cardio only day, so I got in 45 minutes of uphill on the eliptical 💦.

Before heading to the salon, I fixed myself some lunch: peppers and onions and zucchini sautéed in olive oil, with egg whites and corn tortillas.

 

Today’s ensemble: black skinnies, a knit tee (I snagged at ROSS last week for $7!), and I call this a “summer blazer” from Calvin Klein.

 

I made myself a PB sandwich using P28 bread and PB2 mixed with hershey’s cocoa powder (yuuuuumy), to have at work.

 

Work was awesome and when I got home I found the heel strap Wes ordered for me for the cable machine 💙. I have one that wraps around the ankle, but it makes kickbacks a little awkward. It’s best for adductor and abductor pulls, so  I can’t wait to use this for tomorrow’s glute and ham workout!

 
For dinner tonight I had myself a plate full of greens and a turkey burger.

 

Now it’s time to call it a night and find a movie on Netflix ❤️. Happy Wednesday!

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I get questioned regularly, “if I am going to drink alcohol, what is the healthiest choice and can I fit it into my macros?” Below I have tried to provide the easiest explanation of how to track alcohol into your macros.

HOW TO TRACK ALCOHOL INTO YOUR MACROS

Doing the Math
When it comes to calories, alcohol has 7 calories per 1 gram. This is very dense especially compared to the main macronutrients:
1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of pure alcohol = 7 calories
Alcohol is tracked as carbs or fats.
To track as carb: Take the total amount of calories in your alcoholic beverage and divide by 4.
To track as fat: Take the total amount of calories in your alcoholic beverage and divide by 9.
Or split between the two.
Example: if a drink has 200 calories you could track as:
Carbs 200/4 = 50 grams of carbs
Fats 200/9= 22.2 grams of fat
Both 100/4= 25 grams of carbs
100/9= 11.1 grams of fats

Alcohol takes up a lot of Macros!! Most people think that choosing “lighter” choices (vodka, light beer), that it means a lower carb count, but “alcohol” calories turn to fat easier than carbs!!!

Below I have given an example of how to track a vodka and water in your macros:
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2 oz of Vodka = 130 calories
• 130 calories/ 4 (calories in carbs) = the same as 32 carbs

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This means that if you want a vodka and water with dinner, then you must take away 32 carbs from your meal (which is equivalent to 5 oz of sweet potato).

Don’t get me wrong, we all love a night out, or a drink at home, but just be mindful and take each drink into consideration.

Good Morning Monday 💜
I challenge us all, everyday this week to believe something wonderful is about to happen. Create your great!

I began my morning with a cardio session and oatmeal .

 
I had to head into the salon a bit earlier than usual today, so I skipped on the shampoo, and opted for high buns…

 

…Which inspired today’s look: high waisted cuffed skinnies, a cropped tee, J.Crew blazer, jelly-pops and a touch of turquoise.

 
I took my food with me to work today: 2 servings of oatmeal and protein powder, along with my customized k-cups (Caffeine and Kilos)

 
I left the salon around 5:00 this evening and ran by Trader Joes- I was craving a burger! I was hoping to find a black bean burger, but the fat was so much higher in comparison to the turkey burger, so thats what I went with instead- along with cauliflower mash and asparagus 🌱.

 
While Wes got in his workout, I got in another cardio session. I planned on hitting legs, but my hip flexors have been extremely tight the last few days, so I opted for a cardio only day.

My last meal of the day was a flatbread, egg whites, peppers and avocado, followed with a protein pudding.

 
Today was a good day 💜 Happy Monday!