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
Exercise #7: Decline abdominal sit-up; 15 reps, 3 sets
Walk it off, shake it off, and strut it off…
xxx – Sarah
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.
- 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
- 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.
- 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.***
- Shake well and enjoy.
- Or if you want a blended ice beverage – whip out your blender and blend away!
xxx – Sarah