My pre-workout routine

The pre-workout routine is almost as important as the workout itself. It’s necessary to be fueled properly and ready to go in order to have an efficient workout. Here are my pre-workout essentials.

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  • Music. I have my playlists loaded on Spotify. Check them out here. Music is a must for busting out a workout! Don’t forget your earbuds and charged phone!
  • Pre-workout fuel. My workout time varies, but I always eat first. If it’s super early I’ll have a little fruit, otherwise I will go after breakfast or lunch (depending on the day). I am not one of those people who can workout on an empty stomach!
  • Supplements. There are times a pre-workout is needed! I have had success with C4 and the NLA for Her pre-workout. Other reputable supplements can be found here and here.
  • Workout. I always have a plan before I enter the gym. I store my strength workouts in the Jefit app. When doing cardio I will decide on intervals vs steady state, inclines, etc. while in the gym, but other than that my workouts are generally planned out. When I first started working out, I’d load workouts straight from bodybuilding.com workout plans, but now I plan them myself. If I’m in a rut, I’ll take ideas from other bloggers or fitness professionals to add some variety.
  • Post-workout fuel. Last, if I know I’m going straight from the gym to work or to run errands, I’ll bring a snack to have afterwards. Right now my favorite thing is berries with cottage cheese topped with cinnamon and stevia.

What’s your pre-workout routine?? Anything I’m missing?

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Summer Bucket List

I feel like I’ve been in summer mode since the beginning of June when the rain finally stopped here in Utah, but technically it’s only been summer for a few days…which means we still have months of warm summer nights. Summer is my spirit season. I LIVE for that warm sun on my body. I think it’s the California girl in me. I’ve already had some summer fun with my recent trip to CA, but I want to make the most out of the next couple of months! (esp since I’m back to school come August…)

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So here’s my summer bucket list:

  • farmers market saturdays + fresh summer produce
  • cool morning//evening summer run (when the temp is 100% perfection)
  • outdoor concert. I’m thinking I’ll need to make it to this beautiful venue, but if all else fails–there are concerts down the street from me on some weekends!
  • POOL TIME [w/SPF obviously]
  • bonfire+s’mores (bonus points if it’s at the beach)
  • Make this skinny lemonade!

What’s on your summer bucket list??

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Change the plan, not the goal…#bestself

Lately I’ve had change on my mind, including evaluating plans & goals. I listened to a podcast by Chalene (#obsessed with her), and it really got me thinking….life is filled with SO many changes. We have family changes, and work and school and health changes. Change is inevitable. So instead of tossing your fitness goals to the wayside when life gets crazy, what do you do?? Change the PLAN….

Take a look at your end game. If you just had a baby or started working crazy hours (umm same thing right?), you won’t have as much time to dedicate to health/fitness/whatever your goal is. BUT, you can work with what you have. EASY meals (I’m talking toast and boiled eggs), going for a quick walk….think about what CAN be done, and start from there.

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I always encourage being your best self, but the truth is, sometimes that version of yourself changes!! My best self now at 25 will look so much different than in the future when im 35 or 55…that’s just reality! There are so many different phases of life. Sometimes we have more time than others, but no matter what, there’s a way to work toward your goals. Your health is SO important, and you owe it to yourself to do what you can, and not beat yourself up over the rest.

Likewise, if you’ve been doing the SAME thing foreverrr and aren’t seeing results, it’s time to make a change and reevaluate.

Here’s a little step-by-step action for when you decide your plan needs to change:

  1. Think about what caused the change…is it a change in your current life? you just aren’t pumped up about your goals anymore? You aren’t seeing results?
  2. Now decide what IS important…focus on that.
  3. Think about what you realistically have time for in your CURRENT life. (not your dream life, where everything goes perfectly and your bounce out of bed at 5am…we are talking REAL life.) Now is when you get real about the expectations you have for yourself. If it’s a tough time in life, go easy. If you are ready to go hard…hold yourself accountable. The most important thing is that your actions align with your goals.

ex: (this is fake) I just started working cray cray hours and I can’t devote 6 hours/wk to the gym anymore. My health is still important, but I need something quicker for now. I CAN make time for  30 minute workouts at home 4x per week + maybe a walk or jog on the weekend. Now…decide on your at home workout routine. There are DVDs, circuits, etc. Pick one, schedule it and DO IT.

****again the most important thing is that your GOALS align with your ACTIONS…you will never see a massive amount of weight loss or strength gain if you are casually going about your plan…

Don’t let change cause you to fall off the wagon for weeks/months/years. It happens, but it makes it SO much more difficult on yourself.

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Circuit Workout

Happpy Friday!!! My ultimate goal this month is to work on the weekend binge-fest… #ew One great way to combat that nasty monster is getting your workout on! You won’t want to mess up your hard work after doing this workout…promise. It’s kind of a killer, but you will feel great after! Last time I did this, it was after a treadmill circuit workout, so I only did it twice (and felt like dying), but you could use this as your whole workout and repeat as many times as your little heart desires. Here we goooooo.

body-weight circuit

 

Have a great weekend….I will be checking in on Monday to share how I did this weekend. I already have a date with my hubby at the gym, so that’s a good start!! Have a great weekend.

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My new obsession…

I don’t know about you, but I often find myself reminding myself how much stuff I have to do. Assignments, housework, blah blah blahhhhh.  But since I’ve started going for long walks around the lake with my pup, my mind feels so much clearer…I throw on my shoes and listen to a podcast and it is SO refreshing. I listen to different podcasts depending on my mood, and it’s such a great way to work on self-improvement/personal development or even just zone out and soak up some vitamin D.  Of course I love going hard in the gym, but I am LOVING getting some fresh air and clearing my head in the great outdoors….

And what’s not to love about this view…..


my guys ^^^ 🙂

And now a few podcasts I am loving:

The topics are kind of all over the place, but that means something for everyone 😉 I’m also interested in listening to TED talks this way, but haven’t yet…I’ve only recently gotten into podcasts (started with my Serial obsession a few months back), and I know there are SO many different types. I think it’s such a great way to spend a commute, or even just listen to while driving or walking around town.

Now tell me…what are YOU listening to??

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Recipe: Easy Protein Pancakes

I finally bought some Kodiak Cakes pancake mix (after getting a free sample), and I am loving how easy it is! I can’t even call this a recipe!

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for the pancakes:
1/2 c kodiak mix
1/2 c egg whites

topping:
1/3 serving protein powder
2 T PB2
enough milk to make a thin liquid

3/4 c frozen berries
sprinkle of chia seeds

combine the egg whites and pancake mix. cook over medium heat, flipping after 90 seconds. Combine the topping ingredients. Microwave berries, and then mash.  Add chia seeds to the berries, and allow to thicken for a few minutes.

Layer pancakes with toppings and enjoy!

Macros: 422 calories// 54 carbs//5 fat//42 protein

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I’m baaaack…. (and a mini recap)

OMG…what a month. April was the craziest month ever and I accidentally took a nice long break from blogging. Oh well. The semester is practically over, I’ve started a new job, and I’m ready to get back to a (somewhat) normal schedule this summer! I am ready to get back into a normal fitness routine too!! I’ll be sharing my new routine too…

Anyway. Here’s a tiny instagram (@afitgirlsguide) re-cap over the past couple of weeks

tulip festival fun 

new favorite pre-workout ^^^pizza + hydrangeas = the way to my heart ^^evening dog walking in perfect weather new obsession ^^ (SO ADDICTING)another beautiful sunset ^^mid-day workout break….

Have a great Monday!

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Back to Yoga I go…

I started going to yoga again over the past week, and I can’t believe I took such a long break! My mom is in town and she found a studio that is SO close to my apartment (I mean walking distance) that I had no idea existed. We’ve been going to classes together and I am loving it! The classes at my normal gym aren’t at very convenient times for my schedule, so it’s been nice to have a closer option with different times available.

I was shocked at how quickly the poses came back to me. I’m still getting used to finding my balance and of course improving my flexibility, but overall I’m happy with my muscle memory! One of the amazing benefits of yoga is how it promotes self-love. It’s the only form of exercise I’ve ever done where I’m not thinking to myself “this workout will make me stronger/better/fitter/thinner etc. Yoga is pure self-acceptance- loving and accepting where you are right NOW. Not how you want to be next week or next month, but right now. Such an important lesson!

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I think it’s important to have goals and a vision for the future, but never appreciating the present is a huge downfall! It can be hard to find a balance, but yoga has definitely reminded me how importance self-acceptance is…

Happy Hump Day! #namaste 😉

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Motivation Monday: Honesty is the best policy (especially with yourself)

I was listening to a fitness podcast this weekend and heard someone say that YOU are the easiest person you can fool. How often do we say to ourselves, “oh I’ll do xyz this weekend”, or “oh I totally eat 6 servings of fruits/veggies everyday!!!” We fool ourselves all the damn time!! Straight up LIES. This obviously applies to other areas of life too… (“He will totally change this time!!!” is pretty common…) Honesty is of course the best policy with others, but what about yourself? I think we owe it to ourselves to be honest!
Being honest with yourself comes down to accountability and taking a look at what’s really going on. Instead of saying “Why am I not seeing progress?!!!?!!”, maybe we can take a look at a the reality [aka…oh maybe because I ate 2 boxes of girl scout cookies and hamburger this weekend].

fool

This week make an effort to be honest with yourself. With health, fitness, or even your personal life…relationship..finances(!).whatever. Just be honest with yourself. You deserve it, and your life can only improve. Have a great week!

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Friday Faves: Spring workout wear

Happy Friday! Longer days//more sun light has made me SO happy this week . I have spring on my mind, so I thought I’d share a few cute fitness picks…but first- a couple articles I LOVED this week.

A-Ha Moments: 12 Fit Pros Share Their Nutrition Strategies For Long Term Success via girls gone strong
14 reasons women should never lift weights (lol)– a funny buzzfeed article
What’s your best body fat– an honest look at the hazards of being too lean or too heavy

And now for some cute and springy clothing…. [I would like one of each pleeease]

SpringFitness

1/2/3/4/5/6/7

p.s. Gap is having Friends and Family right now…aka insane deals on basic sports bras, crops, and tanks.

Have a great weekend!

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