3 Ingredient Vegan Meals

Going plant-based doesn’t have to break the bank. And these 3-ingredient meals are my testament. My favorite meals are the easiest and quickest to make.

There’s been so many times that I finished my workout only to realize I had to wait at least 30 minutes to cook my fuel.

But these 5 recipes take very little thought and preparation, so meal prepping isn’t even necessary. Since we’re only using 3 ingredients, they are all budget friendly, so these are perfect for students!

1 Granola Yogurt

non dairy yogurt + granola + berries

Yes, they really are all as easy as they sound. But this is the easiest breakfast you’ll ever make. Open a can of non dairy yogurt, add half a cup of your favorite granola and a ½ cup of berries. Boom! Nothing better than getting in your protein and antioxidants first thing in the morning.

2 Rice & Beans

beans + rice + avocado

Beans are kinda my thing. But if I’m being honest, I undercook or overcook my rice, so I just grabbed some microwaveable rice to save myself some trouble. I also used a can of Bush’s chili beans, which are quick to make.


3 Pita Pizza

pita + pizza sauce + nutritional yeast

Much to my surprise, some pizza crusts aren’t even vegan. But why make a pizza with pizza crust when you can use pita bread? Especially when you can have more protein and healthier whole grains! I actually made this stovetop and just added pasta sauce and nutritional yeast. Of course, you can add all the veggies you want.


4 Baked Chickpea Potato

chickpeas + potato + corn

I know this one looks the least exciting, but it’s still tasty. And if you haven’t had chickpeas, don’t knock them until you try ‘em. They are packed full of protein, fiber and vitamins. I used to love the potato bowls from KFC and this meal reminds me of them. Of course it’s not the same, but who doesn’t love a good corn and potato combo? And yes I cheated and threw in some green onions.

5 Sweet Quinoa

quinoa + sweet potato + kale

You really can make a high protein meal with quinoa, especially if you added in some black beans! But since were using 3 ingredients I thought that adding a green would be more nutritious and it’s what I had left. People don’t realize how much protein and nutrients are in kale. If you have limited ingredients to use, make sure one of those is a leafy green.

I’d love to know in the comments what your favorite quick meal is!

Don’t forget to share and subscribe.

Peace & Love,

Heather

Instagram

YouTube

Podcast

Continue Reading

5 Unhealthy Habits I Kicked To Get Fit

I didn’t think I would be able to quit a lot of things. Besides, we’re all creatures of habit, right? Actually, adapting is kind of our thing. The problem is our love for instant gratification.

Most of the time we know that something is bad for us. But we rather put off the beneficial habits for unhealthy habits we can enjoy that very second. My bad habits started to feel like a never ending cycle. Some habits I was able to quit cold turkey and for others it was gradual. It’s okay to slowly wean off a bad habit. You’ll get to a certain point when it feels natural to let that habit go.

We all have unique characteristics, which means different habits to break might require different strategies. And I wanted to share with you unhealthy habits I kicked to get fit.

Smoking

Yep, I was a smoker. I smoked a whole pack of cigarettes a day for 5 years. It was a social thing and stress reliever for me. Smoking was so habitual that it became ingrained into my identity. As you can imagine, there was a culmination of reasons why I needed to quit.

Most habits good and bad will come with a price tag. But smoking was costing my lungs and my wallet. I realized enough was enough! It’s amazing that I quit successfully living with two chainsmokers. But I really didn’t want to smoke any more. Smoking dictated everything I did and I knew I was addicted.

I got into fitness and noticed the quality of my breathing was so poor that I had a hard time getting through my warmup. I just wasn’t feeling my best. My hair was breaking, my breath always smelled, I never felt like I could get a full deep breath. Gum disease also runs in my family and I was showing all the signs. My dad used to dip, but after the dentist told him he had gingivitis, he quit. I’ve seen first hand what tobacco can do. Cigarettes also trash up the planet, which isn’t cute either. I decided to quit cold turkey a week before my breast augmentation and I haven’t smoked a cigarette in 3 years. Now I can’t stand the smell and I legitimately don’t know how I smoked like that.

Negative Self Talk

Everyone has insecurities and things they don’t like about themselves. They say we are our own worst critics. Maybe it’s because we’re with ourselves 24/7, so it’s easy to pick ourselves apart. But some of us take it to another level.

It went from the occasional self-deprecating humor to standing in front of the mirror and being really unhappy with the person looking back at me. I would tell myself pretty gnarly things like “you’re not good, pretty or smart enough.”

The constant practice of self-talk can and will result in you believing every single word. After I figured out how much I was hurting myself, there was a change in my self-talk. Now, I focus on my strengths and know I am more than good enough and worthy. Do I still have bad days? Yep. But this self-love thing is a journey and no one is perfect. We’re all just trying to do the best we can.

Being A Night Owl

My sleeping patterns have always been imbalanced. I would spend hours laying in bed before drifting off. And sometimes I would just give up and distract myself with YouTube or find something to do.

I would sleep in until the very last minute. I was (and really still am) the girl who rather get 30 minutes of extra sleep than get up to do her hair. Of course, I would be zombified all day, running on coffee and energy drinks. And as soon as the moon started glistening, my inner werewolf came alive. My mood, appetite, and energy all suffered and I knew it was time to try something different. For once in my life, I longed for a morning that wasn’t rushed and a brain that wasn’t shrouded in fog.

One thing I realized was that my evenings weren’t eventful at all. In fact, I was working from home and didn’t get in any regular physical activity. I knew that being sedentary was probably keeping me restless at night. I started out with bodyweight workouts and ran 3-4 times a week. This alone, made it so much easier to fall asleep. My little body was exhausted and ready for rest by the end of the night. I also created a night time routine that signals my brain it’s time to wind down so I can wake up in much better spirits.

Eating Junk

I was blessed with a lightning speed metabolism. My teens and early adulthood was spent eating whatever the hell I wanted. But when I turned 23, I noticed I was gaining fat in my lower belly. The first thing I did was track my calories and came to the conclusion that I had way too many fats and sugar in my diet. Instead of reaching for the extra bag of Doritos, I started grabbing the peanut butter crackers.

I tried avoiding temptations like buying foods I knew I didn’t need. And I quickly realized how much money I had been spending on junk food. Again extra money I’d be spending that I don’t necessarily have to be throwing on Oreos every week. Once I got the message that “food is fuel” through my head, the cravings for junk vanished. Now I look for more nutrient dense foods that give me natural energy. But if I want a treat, I don’t deny myself, girl.

Soda

I was the girl who always ordered a Dr Pepper with every meal. My mom always kept soda in the house. So when I left the nest, soda was something I always drank and never really thought about. But do you know how much sugar and calories are in one can of soda? A 12 oz. can of Coke contains 150 calories, 39 grams of carbs, and 39 grams of sugar. When I took the time to read and dissect the label, I was shook to my core. Especially since I wasn’t just having one soda a day.

I knew the excess sugary carbs weren’t going to get me to my fitness goals any faster. So, I started drinking flavored water like Sparkling Ice and Clear American instead of soda. I also started drinking more regular water and overtime soda lost its taste. Now I focus on getting my calories from whole foods instead of liquids. I can’t remember the last time I had soda. I haven’t cut out caffeine completely because I can’t quite live without tea yet.

Don’t forget to share and subscribe.

Peace & Love,

Heather

Instagram

YouTube

Podcast

Continue Reading

How To Stop Binge Eating At Night

I think we can all agree that binging is a very situational experience. And for me, it would happen mostly before bed. It’s a lot easier to distract yourself from overeating during the day with work and responsibilities. And then night falls and you’re at your house surrounded by kitchen pantries and cabinets of goodies calling out your name. Trust, me I’ve been there. I know how frustrating it is to undo all the hard work of staying on track all day. I’ve learned how sometimes being alone with yourself can be dangerously boring. But I’ve learned some tips that’s helped me stop binge eating at night.

Most of the time I would start eating after my roommates went to sleep and I wasn’t being entertained anymore. I would zombie walk into the kitchen and grab all the snacks I could carry back to my room. To top it all off, the nights of overeating would be compensated by trying to burn off more calories and restrict myself even more the next day. Ah, the vicious cycle of binging and purging. It makes me so sad to think that I felt the need to punish myself for trying to fill a void.

But I lived to tell the tale and I have a much better relationship with food and most importantly, myself. I’ve learned to give my body what it needs rather than what it wants & listen to my body’s cues. By slowly replacing unhealthy habits, I’ve come through the other side to share everything that I learned. So here are some tips that prevent me from taking my nightly trip to binge city.

1. Eat Enough Calories During The Day

You might be so busy during the day that you’re not taking the time to eat enough calories. Specifically, protein. Eating a protein rich diet can help fill you up for longer. And when you’re loading up on too many carbs and not enough protein, you might not feel as satisfied. Figure out how much of each macronutrient you’re eating by tracking your caloric intake. At one point, my diet consisted of refined carbs and sugary snacks, which slowed me down and made me hungrier later. Now I meal prep every few days, especially when I know I’ve got a lot going on. I tend to eat what I have already made and what’s in front of me. Meal prepping for the day or week is a great way to prevent binges later.

2. Don’t Eat While You Watch TV

We tend to binge at night more because we’re bored. Checking social media and watching t.v. can lead to mindless munching, especially when it becomes habitual. I know that when I went to the movies, I always had to have some popcorn and M&Ms. Something about the salty and sweetness is ultra satisfying (try saying that 10 times fast). I also used to binge watch and eat after work. I’d put on Breaking Bad and get lost in a sugar coma. But I changed things up because watching that many hours of Netflix is it’s own unhealthy habit. Dinner comes before my (much shorter) Netflix time and afterwards I have a snack. This is my new ritual to signify the end of my day and food intake. You could also do something else like stretch or meal prep while you watch your show. If you have to multitask, as least make sure it’s healthy.

3. Make Your Diet More Interesting

You might be trying to stick to a super clean diet that doesn’t allow you any treats or foods you like. I know when I first got into cooking healthy for myself, my meals consisted of chicken, rice, and asparagus. So exciting right? Needless to say, I would end up eating a few too many desserts and fatty snacks because I wasn’t allowing myself any flavor I actually enjoyed. Going plant-based has opened up doors to the recipe world by forcing me to find meals I enjoy eating that are easy to make. I started by searching Pinterest and Google for recipes that looked awesome and bookmarked them so I could try new recipes every day (including dessert). It’s important to treat yourself every once in a while so you don’t binge on the sweets later. Bottom line, being healthy is about balance. Try incorporating food that you love with food that is nutritious!

4. Intermittent Fasting

I’m definitely not perfect, but I have been practicing intermittent fasting and have noticed a huge difference in how I go about my evenings. Before I would snack up until I was about to crawl into bed. But now, I have a cut off time. The point of intermittent fasting is to allow yourself an 8 hour window (or whatever amount of time) where you consume your calories for the day. This definitely helps me take my mind off food because after 8 or 9 o’clock, I don’t have to worry about it. It’s also helped me stay way more productive in the evenings. However, I don’t recommend intermittent fasting if your going through or recovering from an eating disorder. Please speak with a physiologist or other mental health professionals first.

5. Keep Yourself Busy

If you are the type of girl who overeats when you’re alone or bored, it might be beneficial for you to spend your evenings doing something to keep you busy. I started replacing my nightly binges with exercise. Just be careful not to develop an unhealthy relationship with exercise like I did. Workout because you love your body, not because you hate it. Now I keep myself busy by working on my business and staying physically active (the healthy way). Instead of focusing on the fact I’m not eating, I’m more focused on my new healthy habits. Picking up a new hobby that takes up some time in the evenings like reading a book or practicing yoga can help distract you from binge eating at night.

Don’t forget to share and subscribe.

Peace & Love,

Heather

Instagram

YouTube

Podcast

Continue Reading

Easy Tofu Scramble For Beginners

I know tofu isn’t for everyone, but I also know more people should give it a try. Tofu is a great way to get in protein without the cholesterol. And there are tons of ways to prepare it! The most typical ways to make tofu is by baking or sautéing. But you can also make an easy tofu scramble! I found this awesome recipe by Jessica Gavin that inspired me to try this recipe.

I started making this breakfast when I got tired of oatmeal. I’ve found that breakfast is the most challenging meal to get excited for when you’re plant-based. It seems like you’re limited to a smoothie or a big bowl of oats. And I’m sure you are in the same boat as me growing up with bacon, pancakes, eggs, and more bacon. This is when we have to put on our thinking caps and come up with something a little more exciting.

I’ve heard you can add in turmeric for yellow coloring and black salt for an eggy taste. But I kept it really simple since it was my first time making scrambled tofu. I’ve also heard you should use medium or soft tofu, but I used firm tofu and I didn’t have any issues with the consistency. I feel that anything softer than firm would become too mushy for me. I’d love to know if you give this a try and what you think!

Tofu Scramble

Ingredients:

1 T olive oil
8 ounces firm tofu
1 red Bell pepper
1-4 red or yellow onion
1 handful spinach
Salsa


Directions:

Pat tofu dry and place it on a towel with something on top like a heavy pot, for 10-15 minutes

While the tofu is drying, add the olive oil to a skillet over medium heat and add the onion and bell pepper. Cook for at least 5 minutes.

Add the spinach and season with salt and pepper. Cover and steam for 3 minutes.

Next, grab your tofu and crumble it with a fork. Add it to the pan and cook for 10 minutes or until tofu is slightly browned

Add salsa on top and serve with fruit or breakfast potatoes!

More vegan recipes:

Don’t forget to share and subscribe.

Peace & Love,

Heather

Instagram

YouTube

Continue Reading

4 Tips For Going Vegan For The Busy Gal

4 Tips For Going Vegan

I have been plant-based for ten months and I have learned so much. I’ve noticed an improvement in my mood energy and have even successfully built muscle along the way. Unfortunately, there is a lot of miss information when it comes to a plant-based diet. Some people claim that a vegan diet is a miracle diet and on the other side of the spectrum there’s people saying that you will shrivel up and die. I’m here to shed some light on the situation and give you 4 tips for going vegan.

 

I am not trying to convert you into this diet or lifestyle. I simply want to open your mind up about a pretty controversial topic. Maybe you’re not ready to be 100% plant-based, but you’re curious about incorporating more plant foods to your diet. These are some tidbits of advice that’s helped me feel and look my best on a plant-based diet.

 

 

Mindset

Obviously a vegan diet doesn’t include meat and dairy products. But focusing on what you can’t have is going to make your diet feel that much more restrictive. If you’ve had conversations with any meat eater they will most likely say that vegan food is bland, nasty and expensive. But it doesn’t have to be this way. Not a lot of people prefer the taste of plain chicken, they usually spice it up with lemon pepper and garlic powder. And the same goes for beans and lentils. It’s all about the flavor! Eating a plant-based diet also doesn’t have to be expensive as long as you don’t buy your groceries from Whole Foods and you stick to whole plant foods. I also wanted to warn you against vegans who say it’s all or nothing. Do not listen to that approach. Incorporating more fruits and veggies to your diet is beneficial for everyone.

You might not be able to eat meat and dairy, but there is so much more to food other than meat. This diet is meant for you to eat in abundance of healthy food to nourish your body and mind. Going plant-based has allowed my mind to open up about trying different foods I wouldn’t normally eat. Slowly replacing and adding plant-based options like almond milk or soy milk. For me it’s hard to look at a vegan diet as restrictive. We might not drink dairy but we have rice milk, coconut milk, almondmilk etc.

 

Do The Research

I think the most important step is to do the research. Figuring out why you want to go vegan will help you shift your focus on the gains and positives instead of what you can’t have. I had no idea that my choices as a consumer affected the planet. Once I learned exactly how meat and dairy products are made in process and how these foods contribute to high blood pressure, cancer, and other preventable diseases, it was an easier switch. Also educating yourself about nutrition and what you should be eating on the daily is going to help you thrive long-term on a plant-based diet.

 

Stock Up On The Essentials

And there is no need to clean up the kitchen of non-vegan foods, unless you have a family member or friend who will use them. One of the reasons you might be going plant base is to create less waste in the world so there’s no need to throw away anything. But you can start stocking up your pantry and fridge with whole plant foods. Next time you’re at the store buying more fruits, veggies, nuts, seeds, beans and whole grains and less animal products. Spices and seasonings are also a must but you don’t have to get too crazy. A few essential seasonings that I like to use our pink salt black pepper garlic powder onion powder and cayenne pepper.

 

Start Slow

Some people can go cold turkey and give up meat and dairy. But others need to transition into this new way of eating. Either way, you’re going to slip up. I’ve bought bread with honey in it and instant oats that contain eggs and trust me I’ve made many more mistakes. And it wasn’t the end of the world. I think it’s great to take your time, try different recipes, and educate yourself because there is a lot to learn.

 

 

Here’s some recipes that I really enjoy and maybe you will as well! 

 

 

 

Don’t forget to share and subscribe. 💜

 

Continue Reading

5 Vegan Pre Workout Meal Ideas

 Why Do You Need A Pre Workout Meal?

 

Everyone could use a little pre workout. And I’m not talking about supplements. You can get all the energy and strength from food. And if you’re plant-based, maybe you’re wondering what to eat. This post is dedicated to showing you some vegan pre workout meal ideas.

 

If you want to get the most out of your workout, nutrition is key. You know that moment towards the end of your workout when you feel like you can’t go on? That could be because your fatiguing the shit out of your muscles. But it could also be because you didn’t give your body enough nutrients to convert to energy. A nutritious pre workout snack or meal can help increase your energy & recovery during exercise.

 

You want to focus on protein and carbs when you pick your pre workout snack. That’s right, don’t avoid carbs (ever), especially before exercise. Carbohydrates help to fuel muscles, which give you a little boost of strength and protein helps to repair them. However, you don’t want to over do it on the protein. Protein takes a lot of energy to digest, and we want our food to digest before we start our workout.

 

High fat foods can cause gastrointestinal issues if you eat them shortly before a workout. So you may want to avoid fatty foods, but always listen to your body. I can get away with eating some almonds or pistachios before exercise and it doesn’t bother me. But this might not be the case for you.

 

Generally, the best time to consume your pre workout meal is 1-3 hours before training. I typically workout in the mornings, so I usually eat something full of carbs the night before. I’ll also have a small snack before my actual workout like oatmeal with raisins. But I wanted to share some breakfast and dinner ideas because everyone has different schedules.

 

vegan pre workout meal ideas

Oatmeal

Oatmeal is a great source of clean carbohydrates! Whole grains help to keep your blood sugar levels stable during exercise. Adding in nuts will increase the protein content and fruit will break down faster for energy.

 

Bananas

Besides being tasty, bananas help to increase glycogen stores to be used as energy later in your workout. Bananas are also a good source of potassium, which is important because you lose electrolytes through sweat. You could eat a peanut butter banana sandwich an hour or two before exercise or just eat one by itself 30 minuted before training!

 

vegan pre workout meal ideas

Rice cakes

Rice cakes have a low glycemic index, which means the carbs release slower in the body. This is a perfect pre workout snack before lifting! Throw a tablespoon of peanut butter for some slow digesting protein or a few slices of fruit on top. You can also load it up with salsa with avocado if your stomach can handle it!

 

Sweet potato

We all have a sweet tooth! But when you start building muscle, you might choose to cut out sugary foods. This is great, but you might start binging on sweets if you feel too restrictive. Fortunately, there are nutritious sweet options like sweet potatoes. Full of carbs and naturally sweet… just like me. In all seriousness, they are also a great source of potassium!

 

vegan pre workout meal ideas

Brown rice

Brown rice is another clean source of carbs that digest slow to keep you energized throughout your workout. Carbohydrates contain glucose, which is your body’s favorite energy source. You can make a veggie rice bowl with black beans or tofu 2 hours before exercise.

 

 

What is your favorite pre workout snack?

 

Don’t forget to share and subscribe.

 Peace & Love,

Heather

Instagram

Podcast

YouTube

Continue Reading

Vegan Black Beans & Rice | Quick & Dirty Recipe

Quick & Dirty Vegan Black Beans And Rice

 

Hey foxes! I don’t know about you, but the simpler my meals are, the better. That’s why I am a huge fan of rice and beans. It can’t get any easier (or more budget-friendly) than this! This simple vegan black beans and rice recipe takes less than 30 minutes to make.

 

vegan black beans and rice

 

I know we all live busy lives to be cooking every single meal. But when you are meal prepped and have a big batch of something already made, it makes living a healthy lifestyle that much more convenient. And this recipe definitely classifies as simple and convenient.

 

vegan black beans and rice

 

I don’t really share much about my personal life, but I’m also a dog trainer outside of this blogging world. This means I travel pretty often. I am also in the middle of remodeling my house, so I don’t exactly have a full kitchen yet.

 

When I first went plant-based, I heated up black beans, potatoes, and kale in the microwave for a week. I finally bought a hot plate to cook my meals and started cooking! This is one of my first recipes that I experimented with. Easy and convenient, remember? I’m also fan of a little spice, but if you’re not, forgo the chili powder. You can also serve this dish with a side of kale or wrap it up in a tortilla!

 

vegan black beans and rice

Ingredients:

1 can black beans
1 cup water
½ cup wild and grain rice
1 ⅔ cup water
½ onion, diced
3 garlic cloves
juice of 1 lime
1 teaspoon chili powder
pink salt & pepper to taste

 

Directions:

Add ½ cup of wild and grain rice to 1 ⅔ cup of water. Reduce the heat and cover for 30 minutes

While the rice is cooking, add a few tablespoons of water to a skillet and add the garlic & onions

Sauté for 3 minutes or until lightly brown

Next, add black beans, 1 cup of water, chili powder, salt, and pepper to the skillet and cook on medium heat for 10 minutes

Once the beans are soft, take your spatula and smush the beans enough to thicken the mixture

Then squeeze in the lime juice and serve with the rice!

 

 

To watch the full recipe and 2 other cheap & easy vegan meals, check out the video below!

 

 

 

 

 

Don’t forget to share and subscribe.

Peace & Love,

Heather

Instagram

Podcast

YouTube

Continue Reading

How To Maximize Your Booty Gains

Let’s Talk Booty Gains

 

Since the Kardashians have blown up, so has the desire to maximize booty gains. Physical activity is important if you want to live a long active lifestyle. However if you’re reading this, you might also be interested in the aesthetics of sculpting a booty.

 

I love working out because I know my brain needs it, but it doesn’t hurt to have goals to work toward! I am currently on my own journey to building better glutes. And let me tell you, they are not the easiest muscle group to grow. There is also plenty of information surrounding this ever growing popular subject. But I wanted to add to the conversation and share what has been working for me.

 

 

 

booty gains

Lift Heavy & Lift Light

First of all, the glute muscles are made of both slow and fast twitch fibers. Slow twitch muscles react best with volume training, which is basically working until failure. And fast twitch muscle fibers adapt best with heavy compound movements like squats and deadlifts. I like to start my workouts with 1-3 compound exercises (heavy-ish weight for 8-12 reps) and finish up with some resistance band work (20-30 reps). An example of this:

 

Hip thrusts (50 lb) 3 sets of 10 reps

Walking lunges (15 lb) 3 sets of 15 reps (each leg)

Sumo Squats (40 lb) 3 sets of 12 reps

Lateral band walks 3 sets 25 reps

Side lying clams 3 sets 35 reps

 

You can also find tons of my leg workouts over on my channel or on my Instagram at foxyfitness.

 

 

 

booty gains

Eat More, But Eat Right

Essentially, if you want to grow a booty, you’re looking to bulk. This just means you want to gain weight (in this case, muscle). And in order to bulk, you should be eating more calories than you are expending. This doesn’t mean you should eat whatever your heart desires. Eating a diet that consists of mostly nutrient dense foods will help fuel your energy to crush your workouts and build muscle. If you eat lots of processed foods high in sugar and sodium, you’ll end up gaining more fat than what you’d hope for. You can also read more about my bulking journey here.

 

 

booty gains

Mind-Muscle Connection

Movement is initiated by the mind, so it makes sense that your brain has to send a signal to your muscles in order for them to contract. If there is poor communication between your brain and the muscle fibers, it’s going to make muscle contraction that much harder to accomplish. In other words, you’re not going to grow your glutes if you can’t feel them whether you are lifting heavy or light. The mind-muscle connection is key to building muscle and seeing results.

Too many people are concerned with how much they can lift, but aren’t targeting the proper muscles. Performing a few warm up sets is a helpful way to feel your glutes. Use a very light weight for 15-20 reps before your workout. And focus on squeezing the muscle at the point of maximum contraction. For example, squeeze your glutes at the top of a squat to make sure your using your glutes to lift the weight and not your back.

 

 

 

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

YouTube

YouTube

Continue Reading

Complete Leg Workout (Hamstring & Glute Focused)

A Complete Leg Workout

complete leg workout

 

So this week I had an interesting workout. I had my barbell, booty bands, and ankle weights. Needless to say it had variety. It was a pretty challenging hamstring and booty focused leg day. I like starting off my workouts with compound movements like squats or in this case deadlifts. I wanted to share this complete leg workout because it kicked my booty.

 

I don’t train until failure every workout, but I do include finishers. These little puppies push your muscles and mind past the point of fatigue. And this leg workout includes some booty finishers to really set those muscles on fire. If you don’t have any of the equipment I’m using, you can use what you got! Dumbbells, cable machine, a gallon of water, or your bodyweight will work, just get up!

 

I am currently training my lower body 3 times a week and today was the third leg day (so I had to dig a little deeper). This might seem like a short workout, but if you’re training legs multiple times a week or you’re a beginner, you will feel the fire. Don’t forget to warm up 5-10 minutes before you get started.

 

 

The Workout

 

complete leg workout

Deadlifts

 

1. Place your feet hip-width apart & directly in the center underneath the barbell

2. Inhale as you lower your hips until your shins touch the bar

3. Keep your chest up and your head looking forward as you drive through your heels to move the weight up

4. Bend your hips to lower the bar back down to the floor

 

complete leg workout

Static Lunges

 

1. Get in the starting position with your feet hip distance apart and then take a big step back with your right leg behind you

2. Push your hips back until your knees are bent and then press up to the starting position

3. Complete 12 reps on each leg

 

complete leg workout

Glute Bridges

 

1. Start on the floor with your feet pointed out about hip-width apart and your back flat on the floor. You can lower your arms down by your sides

2. Use your glutes to lift your hips up off the ground. And squeeze at the top of the movement

3. Lower yourself back down and repeat for 20 reps

 

complete leg workout

Straight Leg Donkey Kicks

 

1. Get in a table top position with your wrists underneath your shoulders and knees under your hips

2. Flex your right foot and lift your knee up to be in line with your hip. Focus on keeping your right leg straight as you lift it up

3. Once your reach the top, lower the leg without touching your mat

4. Switch legs once you’ve done 15 reps!

 

complete leg workout

Rainbow Kicks

 

1. Get down on your hands and feet again like the tabletop position

2. Lift your right leg up and out to the right side of your body and touch your toe to the ground

3. Then raise your leg up behind you and lower it to the left side of your body and touch your toe to the ground again. This is one rep

4. Repeat 15 reps and switch to the left leg

 

 

Looking for more leg workouts?

 

 

 

 

 

 

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

YouTube

Continue Reading

Sweet Potato, Chickpea & Rice One Pot Recipe

Sweet Potato, Chickpea & Rice One Pot Recipe

 

Just letting you know, this post also may contain affiliate links because a girl has to eat somehow.

 

The weather is getting chilly and I have been into one pot meals to stay warm. You can generally use whatever you have in the fridge, which makes them budget friendly and easy to make.

 

sweet potato chickpeas

One pot dishes are also filled with all the good stuff like this sweet potato and chickpea bowl. Sweet potatoes are a great source of potassium, chickpeas are packed with protein, and kale is loaded with vitamins A, C, & K. The variety of all the nutritious ingredients basically makes this a superfood bowl.

 

I understand a lot of people aren’t a fan of kale. Which is too bad because it has so many nutrients we need! I know it tastes, well leafy. And it also doesn’t help when your kale is rough and chewy. You can try a few hacks that help these greens taste a lot better. I like to massage it with lemon juice for a few minutes to loosen it up a bit. You can even leave the lemon juice on overnight so the acid can get into the kale and soften it even more.

 

sweet potato chickpeas

The more vegetable broth you use, the more soupy it will get. I was traveling when I tried this recipe and only had a deep pan. Needless to say, I didn’t use 6 cups of broth and it ended up being more like a casserole. Which was great too! But if you have access to a big pot, I’d love to know how it turns out as a stew.

 

 

And don’t be afraid to get generous with the seasoning. Remember one pot dish are suppose to be flavorful, so garlic up!

 

sweet potato chickpeas

 

Sweet Potato Chickpea

Ingredients:

1 medium yellow onion, diced
2 garlic cloves, chopped
3-6 cup vegetable broth
2 sweet potatoes, cubed
1 can chickpeas
2 cups brown rice
1 cup coconut milk
3-4 cup kale
2 T agave or maple syrup
1/2 cup peas
Cilantro
Lemon juice

Instructions-

1. Warm a pot over medium heat and add onions, garlic, pepper for 3-4 minutes.

 

2. Add in sweet potatoes & cook for 4-5 minutes

 

3. Add 3-6 cups broth, agave, salt and bring to a simmer

 

4. Add peas, chickpeas, and kale and reduce the temperature to low heat for 25-30 minutes

 

5. Add 1 cup coconut milk

 

6. Serve over brown rice

 

 

Looking for more chickpea recipes?

 

 

 

 

 

 

 

 

 

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Podcast

YouTube

 

Continue Reading