Hump Day HIIT!

Today is HIIT training! I had a request for an HIIT workout, so I whipped up a quick effective workout that requires NO EQUIPMENT (unless you have a jump rope) and it can be done virtually anywhere. I like to use an HIIT circuit like this to warm up before I start my lifting session, or before I start my long distance cardio. This type of workout is a great way to pump up your heart rate and torch some calories. If you are more advanced, you can definitely add reps to each circuit, or even complete 4 rounds or more! The goal is to move as quickly as possible, minimal to NO rests. That’s when the work is happening.

I hope you enjoy! If you have any other requests or would like something different, more advanced, let me know what you’re looking for.

HUMPDAYHIIT

 

Happy Hump Day guys, we’re half way there!

21~Jess

 

Booty Work!

I really should have posted this tomorrow because the blog post ‘Booty Work Wednesday!’ would have sounded way more awesome. O well! You can never workout your booty too much. I mean shit, have you seen the music videos lately?!

anaconda

booty

As you know, I’ve been really focused on bodyweight workouts, HIIT, and plyo circuits. However, I think it’s really important to throw some weight in the mix to create resistance, activate different muscles, and to challenge yourself. I wrote up this quick effective workout targeting your stems and glutes.

I’ve added weight, plyo movement, and the goal is to work QUICKLY! Try to get this shit done as quick as possible, keep that heart rate pounding.

BOOTYWORK

Let me know how you like it, and put a request in for the next workout!

~Jess

Fitness Post Update!

I know my posts have taken a non fitness related turn, but I’m back with some updates! I know its been a while since I’ve shared a workout or progress photo, so here it is:

Update

Welp, that’s me! I’ve been working out an average of 4 times a week; some hectic weeks 3 times, and other weeks where I’m on top of the world 5 times. It’s been fun! I’ve been switching it up with Zuzka videos at home, running home from work since we’ve been having great weather, and working out with Derek at the Vo2 Performance Center doing the ‘Derek Formula’.

Today was actually the first day that I went to the gym and used the squat rack in 2 months! Needless to say, I’m pretty weak sauce, but that’s okay. It’s not my goal to push heavy weight, I need to be pretty light in order to keep running. I’ve made such huge improvements on my speed and endurance with my running! When I first started long distance running after competition training, I felt like I could hardly lift my feet, my quads felt so damn HEAVY!

I weighed myself for the first time in months last week. I’m sitting at 123lbs, definitely not my marathon training weight of 118lbs or my competition weight of 111lbs, but I’m okay. I’ve got abs, a juicy butt, defined hamstrings, and toned arms so I’m beyond happy and blessed.

I haven’t been a freak about food, I still use myfitnesspal for my own awareness. I don’t count my macros or kick myself when I east one more cupcake than I should have. I eat when I’m hungry, stay pretty consistent during the week and splurge a little on weekends.

I’ve been able to swing working out with full time work and full time school, this quarter is pretty mellow so far.

Right now I don’t really have any larger fitness goals on the horizon. I really want to run a half marathon for Thanksgiving and I’ve been entertaining the idea of a full marathon next year. My main focus is on my education right now and working towards my goal of becoming a wildlife conservationist.

I’ve actually been selling a lot of items on eBay and I just discovered how to link a percentage of my earnings to my favorite charity. I am donating to the Defenders of Wildlife now! So excited to be doing something beneficial for wildlife, even if it’s a small amount.

Anywho guys, that’s what I’ve been up to! Stick around and perhaps I’ll post a workout this week!

~Jess

Chocolate Peanut Butter Protein No Bake Cookies

 

cookiecollage2

It’s been a while since I’ve posted a recipe! Hell it’s been a while sine I posted a workout too. ‘Fitness, Health & Everything Else’ pretty much insinuates anything, with emphasis on fitness and health…. time to get back in touch with that ‘fitness and health’ part.

Today I had the overwhelming urge to ‘bake’ some no-bake cookies. I perused the internet and found one that looked pretty basic. No oven required, and minimal ingredients. The recipe claims it makes 20 cookies, haha, maybe if they were the size of quarters! I managed to get 14 cookies out of this batch.

Chocolate Peanut Butter Protein No Bake Cookies:

Ingredients
  • 2 cups old fashioned oatmeal
  • 1 scoop (21 grams) protein powder – I used Muscle Pharm Cookies n’ Cream
  • ½ cup creamy natural peanut butter
  • ½ cup unsweetened vanilla almond milk
  • ¼ cup maple syrup
  • 2 Tablespoons cocoa powder
  • ½ teaspoon vanilla
  • ⅛ teaspoon sea salt
Instructions
  1. Combine oatmeal and protein powder in a medium sized mixing bowl. Stir until there’s a nice dusting of protein powder over all the oatmeal.
  2. Place almond milk, peanut butter, maple syrup, cocoa powder and sea salt in a saucepan and cook over medium-low heat, stirring often until cocoa powder is completely dissolved and the sauce has thickened. Take the pan off the heat and stir in vanilla.
  3. Pour peanut butter chocolate mixture over oats/protein powder and mix until all pieces of the oatmeal are covered.
  4. Place batter in the fridge for 10-15 minutes to let the batter set up – this step is optional, but the cookies will be much easier to shape if you do it.
  5. Drop chilled dough by spoonfuls on a baking sheet lined with parchment paper, using hands to work cookies into desired shape – I made these into little round cookies.
  6. Place baking sheet in fridge or freezer until cookies are set, then serve. Store any left over cookies in the fridge or freezer for later.

Calories: 123 Carbs: 14g Protein: 5g Fats: 6g

I hope you enjoy! These definitely taste healthy and whole, you will feel good about eating them. I wish I added a little bit of brown sugar to the sauce pan with the peanut butter and cocoa powder, that would have given it the extra sweetness it needed.

I hope everyone has a wonderful week! It’s my first week of school, wish me luck 🙂

~Jess

 

#VSSportBra from Victorias Secret and Influenster

Itbra4(2) finally arrived! My Victoria’s Secret VoxBox arrived yesterday, what a wonderful and well deserved surprise after a 12 hour work shift and a 5 mile run home after it all. I’ve been running a lot more frequently as of late, and I love the mental benefits I get from it. Sure, it might be the last thing I want to do after an exhausting day at work, but I never regret it afterwards…. especially when there’s a VoxBox waiting at home for me to open.

First of all, I was stoked outta’ my MIND when I bra3(2)received the email that I was a lucky chosen one to receive the #VSSportBra VoxBox. It’s no secret that I’m obsessed with fitness, and I can never have too much fitness gear. I was already a fan of the Victoria’s Secret sports bra, but none the less elated that I would be getting the latest and greatest. I was skeptical about their crops at first, mostly because I’ve never tried them before and I’m pretty faithful to Lululemon. I was pleasantly surprised though….

I’ve been tracking my VoxBox every day since I received my tracking number, so I KNEW the package had arrived. More motivation to kill my run! I’ve been following the #VSSportBra hash tag, so I’ve been seeing everyone else’s photos and reviews which made me even more excited for my own! Plus I want that $50 gift card to VS, and hell why not, the $500 as well 😉 The sooner I get my package, the sooner I can complete tasks!

bra5(2)When I opened the original box to reveal the signature Victoria’s Secret gift box I nearly squealed with joy! It felt like Christmas came early, except I peaked this year and I knew exactly what I was getting. I opened the box to reveal my new best friends. Inside the box came my #VSSportBra and a pair of black crops, as well as 25% off coupons and an informational pamphlet about all of Victoria’s Secret sports bras. I eagerly flipped through the pages and picked out some favorites I will need to try on this weekend.

After I showered from my run, I immediately tore off the tags to try zuzka(2)everything because let’s be real, I ain’t selling these for anything! I was extremely satisfied with the color I received, I like neutrals that aren’t too flashy but still fun. Everything fit perfect; 32C sport bra and small crops. Victoria’s Secret is obviously known for their bras, so I wasn’t too shocked with the extreme comfort and support of the bra. Comparing this bra to my previous Victoria’s Secret sport bras, I noticed that the band was much wider and the cups much thicker for support. Definitely held my puppies in gently! I’m a HUGE fan of Zuzka Light as most of my readers know, and she always wears the cutest Victoria’s Secret sport bras and she has some BIG knockers!

bra2(2)I was most surprised with the crops! I’ve been a faithful Lululemon shopper, but the thickness and comfort of the Victoria’s Secret crops amazed me! They were comfortable and very flattering. I can’t wait to try them out in the squat rack, that will be the true test! So many workout pants can be too thin, believe me, I’ve seen some thongs and other unmentionables! I am thoroughly impressed with my #VSSportBra VoxBox and can’t wait to visit the nearest Victoria’s Secret store to stock up!

If anyone needs or wants a 25% coupon to try these suckers out yourself, let me know and bra(2)I’m more than happy to snail mail you a coupon! I received easily over $100 of gear complimentary, so I will definitely be stocking up as well! The coupons expire September 21st! So message me A.S.A.P! I have plenty! Stay tuned for my YouTube video coming later this week along with my review on my store visit. Have a great evening everybody, happy hump day!

~Jess

DISCLAIMER:This is a sponsored blog post. Influenster provided me with complimentary Victoria’s Secret products to test and review as part of a contest.

 

Cleaning Out My Closet!

Hey Guys!

I just wanted you to know I’m cleaning out my closet, so if anyone is interested, I have some workout clothes for sale on eBay, check out my eBay page! The original listings will last 5 days, whatever I don’t sell I’ll be decreasing the price dramatically. So if you have an eBay account, add my listings to your watch list if you’re interested and keep an eye on them 🙂

ebaycollage2

#1. White Zella Jacket size Small – Excellent condition! Only worn a handful of times. Thumb holes, bonus!

#2. American Apparel High Waisted Elastic Jeggings size Medium – Excellent condition, only worn once. Great with boots.

#3. Zella ‘Balance’ Pant size 4 – Only worn a few times, great pair of pants, excellent condition. Just not my style, I like the leggings that are tighter around the ankles.

#4. Brooks Red and Black Jacket size Small – Great for running outdoors in the Winter. I don’t typically run outdoors in the rain or cold, so this isn’t of much use to me. Great condition! Really warm.

#5. Lululemon Brown Zip Up Jacket size 4 – I thought this jacket would be practical with my lifestyle, but it’s not. Bussing back and forth from the gym in Seattle requires something a little more heavy duty, and hooded!

#6. Lululemon Red Zip Up Jacket size 4 – Same as above! Really wish I could wear these more often! Only defect is small snag in front and dark mark.
Thanks for looking guys, have a great Labor Day weekend!

~Jess

#VSSportBra VoxBox

Woohoooo! Influenster is blessing me yet again with another complimentary VoxBox. Guess what I qualify for?! Well I guess I gave it away…. I qualify for a complimentary Victoria’s Secret Sport Bra and sport bottoms!

dancing

How I feel when I open an Influenster VoxBox qualification email….

Hell yeah, practically an entire new gym outfit! I’m pretty pumped about it, this site has me so excited. Whenever I open an email like this, it’s like freakin’ Christmas came early.

Sports Bra2So stay tuned for my review in the next few weeks! Soon I’ll be kicking ass and looking like Adriana Lima 😉

adriana

 

~Jess 

DISCLAIMER: I have received ‘Influenster’ products complimentary for testing purposes

Vow to My Health

Alright guys, I’ll be real with you.

I know everyone is probably so sick of my post comp blue posts, my loving and hating of my body, my on and off again with diet and exercise, blah blah blah.

I’ve become so sick and tired of putting in work at the gym and eating right for aesthetic purposes. Yes, I freakin’ miss my rock hard lean abs, YES I wish my ass was tighter and my cellulite would disappear. The reality of it all is: I will NEVER have that body back, and no matter how much I tell myself I CAN have that body without hurting myself it’s just not true.

Sitting at 8% body fat is not normal or healthy, and it’s a mind trip as well as a massive detriment to your body. My whole blog is about promoting fitness and health. There is nothing healthy about living off of 1,200 calories a day and working out 2 hours a day 6 days a week and nearly passing out from malnutrition. There were a lot of truths I didn’t write about that I was experiencing on that 6 month journey, and I still can’t admit to all of them. I will tell you this: I’m not proud of the things I did to achieve that stage body. I’m proud I did it, but not HOW I did it.

Today I vow to have a new outlook and perspective on fitness and health:

I vow to never hurt my body for aesthetic purposes,love
I will fuel my body properly for all the daily functions I perform,
and for all the extra physical activity I do.
I vow to use proper nutrition to the best of my ability,
but to also treat myself and live a little because what’s a celebration without good food?
I vow to not obsess about the scale or my outwardly appearance,
but to maintain a good balance of self awareness.
I vow to start training how I WANT to train,
instead of letting aesthetics dictate how I train.
I vow to treat my body and mind with the utmost respect,
and to become a better person on the inside and out,
in doing so becoming more selfless and aware of others.

You won’t be hearing my woes or diet and weight loss struggles any longer. I want to practice self love regardless of my butt, abs, or thighs. From now on, only positivity 🙂

I will no longer be practicing IIFYM, I’ll eat when I’m hungry. I will no longer be weighing or measuring my body, I’ll train to eat and eat to train 🙂

Here’s to a refreshing change of perspective!

~Jess

Thoughts…….

My blog hasn’t really been structured lately, in fact, I don’t believe my blog ever had structure! I just sorta’ post when I feel like it, or sometimes I’ll post when I realize my page views are dropping and I have been doing a shitty job keeping my readers engaged. Some times it’s hard to have really great content ‘come to you’. So here’s a hodge-podge of random thoughts for your reading pleasure….

I recently added a few new categories to my blog. I’ve expanded my product review labels since I recently joined Influenster, Sample Society by Allure, Fabletics athletic apparel by Kate Hudson, and I’m a sponsored athlete with Femme. Now I’m just sittin’ pretty until my goodies arrive in the mail so I can tell you how awesome or not awesome they are!

In the mean time, I’ve been creating goals for myself with the new school year fast approaching. This will be my first time back at college in 5 years! It’s a pretty monumental moment for me! I will be working overtime at my job with a full course schedule. I’ve never actually done that before! It will be hard to sacrifice some workout time for school, but I won’t give up one or the other, I WILL find a balance! tina2

My typical goal is to visit the gym 5 times a week, working out anywhere between an hour and 15 minutes to an hour and 45 minutes.

While I’m enrolled in school I’ve set my goal for at least 4 times a week, working out the same amount of time, but working out SMARTER. I will be incorporating more HIIT treadmill sprints and incline sprints with plyo sets in between. I easily torched about 750-800 calories in a short amount of time during my competition prep with this style workout. Currently I am lucky if I burn up to 600 calories with my lifting schedule. Both types of workouts have their benefits, I personally benefit more from cardio and plyo workouts, especially when I have limited time. I will still incorporate two lifting days, mostly leg days, but if my arms are feeling skimpy I’ll do some upper body as well. I usually workout upper body 2-4 times a month! Not often!

I’ve also adjusted my macros so I will be eating less carbs. Not much less, but I definitely feel like I didn’t need 186 grams per day! We’ll see how my body reacts.

If I become too overwhelmed with the schedule and can’t fit my workout in after work, I can also run to work in the mornings while good weather lasts. My work has a shower, all I have to do is bring a small shower basket with hair products and small make up bag to keep in my locker. Voila! Where there’s a will, there’s a way!

This will be my work and school schedule beginning Monday, September 22nd:

Monday and Wednesday:
-Work:    6:00am to 4:30pm
-School: 5:20pm to 7:40pm

Tuesday, Thursday, Friday:
-Work:    6:00am to 2:30pm
-School: No classes! Workout and HW

I’m secretly really excited for school 🙂 Am I terrified because it’s been 5 years?! Absolutely! I really need the distraction from work, I need to feel like I’m working on something to achieve a purpose for MY future. I love the convenience my job; the hours, the pay, benefits, and the pace; but I know that there is something else for me on the horizon.

Is it weird that this almost feels like farewell?! I’m about to be insanely busy, I really hope I can cope with the jam packed schedule. My future blog posts might be few and far between, and when I do post they may be rushed and just a brief update. To be honest, I might migrate back over to the old school pen and notebook journal. Something about physically writing with pen and paper soothes me. I will write as often as I can, until next time……

~Jess

New Week – Fresh Start

Hey Guys,

Sorry I’ve been a lil’ M.I.A lately. Life has been a crazy train the past few weeks. I’ve been busy with Bachelorette party planning, travelling to Vancouver for a second Bachelorette party, making plans for my friend Brittany’s wedding this weekend, Derek has his Iron Man the weekend after the wedding, I’ve been approved for weekly over time at work for cross training purposes with the Cybercrime Center, I’m also planning on going to the Washington State Open Bodybuilding Fitness Expo in Puyallup, and I’m tracking down my Financial Aid for school this Fall and the list continues. Man, I need a vacation!

brittany2

Brittany’s Bachelorette Party last weekend at Danielle’s house and in Seattle at Wasabi Bistro.

Even though it’s been insanely crazy, I’ve been having loads of fun the past few weekends! Last weekend Danielle and I planned Brittany’s Bachelorette party together. It was a fun night! We decorated Danielle’s house, made snacks, and made margaritas. We did a freakin’ good job, I was super proud of us! We opened presents, had a few drinks, took photos in the photo booth and head out to Seattle for dinner at Wasabi Bistro. Wasabi Bistro was delicious and the bartender was kind enough to give us delicious free drinks. They were so amazing, I wish I remembered what they were called! After dinner we went out on the town to Ohana and Foundation Nightclub for a few and came back to Danielle’s house for board games and wine. It was a low key evening, but plenty of fun catching up with close friends 🙂

danielle2

Danielle’s Bachelorette Party in Vancouver this weekend with 12 gals!

This weekend was Danielle’s Bachelorette party in Vancouver, 12 girls total and NO CELL PHONE SERVICE! It was definitely tough staying together as one group without getting lost since most of our phones were turned off. After we found the second hotel on Saturday, everything was easy going. You’d be surprised how helpless you feel without service or GPS! It was so much fun meeting all of Danielle’s family and gal pals, they were a great crowd. Saturday we went to lunch at a Chinese restaurant in Downtown and bought vodka on the way back to the hotel to PREEE FUUUUUUNK! To be honest, I think I was at my drunkest while we were pre-funking at the hotel. We walked down to the water front and took epic photos, and had our photos taken by complete strangers and tourists. Kind of awkward but super cute anyhow 🙂 Afterwards we started getting ready to leave for dinner and clubbing. I must say, it was a fun evening! Even though I’m 99% sure our drinks were watered down, it was still fun giving Danielle ‘dare’s’ to complete throughout the evening. As you can see, one of the dare’s was to have a stranger wear her bra! She didn’t even have to be drunk for that one! She also had a male stranger buy her a drink, she danced on top of the bar, and was invited to go behind the bar to mix her own drink. It was a great weekend!

Brittany and I started the drive back to Seattle early so we could decompress and mentally prepare for the week ahead, I can’t believe she gets married in less than a week! This Summer has definitely kept us all extremely busy, it’s been great though 🙂

I’ve been very blessed with new opportunities from my sponsor, and I’ve been blessed with the opportunity to work over time while training at the Cybercrime Center, increasing my pay by $300 a month. Definitely needed and appreciated! I also just got off the phone with Financial Aid and I’ve been granted a deferment so my tuition isn’t due until September 15th, whewww! Dodged a bullet there! A month and a half until schooooool! I also FINALLY have a workout partner! Kat signed up for an L.A Fitness membership and we will be working out together Mondays, Wednesdays, and Fridays. Squat partner! 🙂

Well, I better work on my ‘To Do’ list, hope everyone has a fabulous week!

~Jess