Tag Archives: coffee

Get Those Legs Moving

Posted by thefitbonvivant in Fitness Tips and Plans and tagged with , , , , , , , , , ,

Not everyone is a morning person…  I’m not but I’ve trained myself into a ‘fake’ morning person.  I’ve noticed that when I workout early, my energy level is much higher, and my coffee intake is lower.  Sometimes you just have to bite the bullet or in my case not snooze a thousand times – just get up and get moving! 

Nothing screams Monday better than working your legs. Try the workout below for an extra oomph and challenge yourself.  I promise you’ll feel the burn tomorrow.

Warm-up: Air Squats; 25 reps, 3 sets

Exercise #1: Shoulder Width Smith Squats; 10 reps, 3 sets (add weight each time)

Exercise #2: Barbell Good Mornings; 15 reps, 4 sets (increase weight each time)

Exercise #3: Seated Leg Extension; 15/12/10/8 reps, 4 sets (increase the weight each time)

Exercise #4: Medicine Ball Abdominal Twists; 30 reps, 3 sets

Exercise #5: Lying Leg Curl; 15 reps, 4 sets

Triple Superset/Exercise #6: Leg Press – wide stance (10 reps), feet together at the middle (10 reps), and toes/calf raises (25 reps) x 4 sets

Wide Stance
Narrow Stance
Calf Stance

Exercise #7: Decline abdominal sit-up; 15 reps, 3 sets

 

Walk it off, shake it off, and strut it off… 

 

xxx – Sarah

 

Cinnamon Cold Press Treat – Serves 1

Posted by thefitbonvivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , ,

We all have vices or guilty pleasures – mine is coffee.  I absolutely love coffee and it is a staple in my daily routine.  Lately I have been so busy that I am unable to stop at Starbucks or at the local coffee haunts by my house (Commonwealth, Local, or Rosella) so I have started packing my own to go.  My poison of choice is cold coffee – sometimes hot but with the warm weather approaching an iced beverage is ideal.  Now that I am preparing my coffee at home I am getting creative with what I put in and so far this is the winning combination…

Before I give away my beverage secrets I must share some facts about my favorite ingredient… Cinnamon is a great spice and is shelf stable for about 2-3 years as long as it is sealed well.  Just a single teaspoon of cinnamon contains 6 calories and 1.4 grams of fiber – if you are low in fiber intake then this is a great low-calorie addition. It is a great addition to cereals/, desserts, fruit dishes, spicy dishes, and beverages due to its sweet aroma.

coffee2

Ingredients:

  • 4-ounces, cold press coffee – my favorites are Chameleon which I usually obtain from Whole Food’s Market or HEB (Black Coffee Concentrate or Mocha Coffee Concentrate) and Trader Joe’s Cold Brew Coffee
  • 4-8 ounces, water (depends how strong you want your coffee)
  • 1-1.5 Tbsp, cinnamon
  • 1-2 drops, liquid stevia (in moderation)
  • Handful cubes, ice

Methodology:

  1. In a mason jar with a lid or shaker – combine: coffee concentrate (follow the recommended amount on the jar which is usually 4-ounces per person), water, cinnamon, stevia, and ice.
  2. If you are serving more than one person, multiply the number of people you are providing caffeine for by the serving amount for each ingredient.***
  3. Shake well and enjoy.
  4. Or if you want a blended ice beverage – whip out your blender and blend away!

xxx – Sarah