Training Tuesday: Legs

Hey there- today I’m sharing with you a great leg workout I gave to my weights boot campers the other day. This is a full leg workout, so get ready to FEEL it after- ha! 

This workout includes your quads, hamstrings, and glutes! Depending on the week I like to train all 3 together or sometimes I only train quads and hamstrings together and then combine glutes with another. Sometimes it’s good to mix it up!

 

Leg

 

 

Try out this leg workout to get strong legs! Click To Tweet

If you try it- please let me know πŸ™‚ I love a solid leg day!

 

Workout Wednesday: Plyo Circuit

It’s workout Wednesday! The best day of the week, of course. Today I’m linking up with these ladies!

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I threw together this little workout of when I want something quick, but tough- and super sweaty. πŸ˜‰ Plyos are something that definitely do it!

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Have fun with that one if you try it- or pin it for later! πŸ™‚

 

Tasty Tuesday: Yogurt Ranch Cheddar Chicken

This recipe has to be a new favorite of mine- ask my husband- I’ve made it twice this past week! It’s simple, easy, and lots of yummy protein!

Yogurt Ranch Cheddar Chicken

 

 

Yogurt Ranch Cheddar Chicken
Serves 3
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Prep Time
10 min
Prep Time
10 min
314 calories
9 g
111 g
12 g
40 g
4 g
175 g
328 g
8 g
0 g
7 g
Nutrition Facts
Serving Size
175g
Servings
3
Amount Per Serving
Calories 314
Calories from Fat 111
% Daily Value *
Total Fat 12g
19%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 3g
Cholesterol 111mg
37%
Sodium 328mg
14%
Total Carbohydrates 9g
3%
Dietary Fiber 0g
0%
Sugars 8g
Protein 40g
Vitamin A
3%
Vitamin C
1%
Calcium
15%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 Chicken Breasts ( I sliced them about 3oz.)
  2. 1/2 Cup Plain Non-fat Greek Yogurt
  3. 2 Tbsp Ranch Seasoning
  4. Cheddar Cheese to top
  5. Salt & Pepper to taste
Instructions
  1. Preheat over to 350. Cut and trim chicken breasts if needed. Mix all ingredients together and coat chicken evenly. Place on a lined baking sheet- top with cheddar cheese and put in the over for about 20-25 minutes. The last 5 minutes, put the oven to broil and let the cheese on top brown up a bit. Pull out of the oven when done and let rest for a couple minutes before serving. Enjoy!
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calories
314
fat
12g
protein
40g
carbs
9g
more
http://www.fitlifebykatie.com/

Workout Wednesday: Tabata Workout

Here we go another Workout Wednesday! 

Hey there! Another one of my favorite days of the week! Workout Wednesday.

Workout Wednesday Link up! I’m linking up with these great ladies to bring you another workout this week. And also these ladies! Such a good time to get such great workouts!

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Do each exercises for 20 seconds with 10 seconds rest between. Do 4-5 rounds for an awesome workout! 

Try this today -----> Plyo Tabata Workout! Click To Tweet

 

Spring Fever Fitness Giveaway

 I am so exctited to be teaming up with some awesome ladies for an amazing Spring Fever Fitness Giveaway! One lucky winner is going to be hooked up with amazing stuff!

 

Spring Fever Fitness Giveaway logo

 

Here’s what you could win!

 

I am personally giving away some HIIT training workouts and a set of Jamberry nails! There are some really fun stuff to win too, like the tank top, blender bottle & headband and even 2 weeks of Strength training!

Enter an awesome giveaway! $60 Vitamin Shoppe Gift card, headbands, bracelet, and training plans are… Click To Tweet

Enter the giveaway here:

a Rafflecopter giveaway

 

Tasty Tuesday: Kodiak Cakes Protein Muffins

I made these muffins this weekend for some a great pre or post workout snack! I don’t know if you have ever had Kodiak Cakes Protein Cakes but they are so amazing! My husband and I definitely have these for Brinner sometimes. πŸ˜‰ They make great breakfasts and snacks too. I decided I wanted to do something a little different with them for snacks this week and came up with these yummy muffins. 

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Kodiak Cakes Protein Muffins
Yields 12
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Print
Prep Time
5 min
Total Time
20 min
Prep Time
5 min
Total Time
20 min
595 calories
96 g
36 g
20 g
10 g
5 g
193 g
511 g
64 g
0 g
13 g
Nutrition Facts
Serving Size
193g
Yields
12
Amount Per Serving
Calories 595
Calories from Fat 178
% Daily Value *
Total Fat 20g
31%
Saturated Fat 5g
27%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 8g
Cholesterol 36mg
12%
Sodium 511mg
21%
Total Carbohydrates 96g
32%
Dietary Fiber 1g
6%
Sugars 64g
Protein 10g
Vitamin A
3%
Vitamin C
1%
Calcium
24%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups, Kodiak Cakes (Pancake Mix)
  2. 1/2 cup packed, Brown Sugar
  3. 1.00 cup, Milk
  4. 1/4 tbsp, Oil - Coconut
  5. 1/3 cup, Oikos Nonfat Greek Vanilla Yogurt
  6. 1 egg, Large Egg
  7. 2 tsp. Cinnamon
  8. Optional: Mini chocolate chips to top
Instructions
  1. Preheat over to 350 degrees. Combine all ingredients. Spray a muffin tin, fill 3/4 (I topped the batter with chocolate chips) and place in the oven until cooked through the middle.
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calories
595
fat
20g
protein
10g
carbs
96g
more
http://www.fitlifebykatie.com/
 These muffins each have 15 grams of carbs & 5 grams of protein and are under 130 calories so they are awesome pre workout snacks AND post workout snacks.