Month: December 2019

Fitness · FREE WORKOUTS · Healthy eats! · Inspirational Posts

She remembered who she was… and the game changed.

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She remembered who she was… and the game changed.

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Here is the thing:

This past year I have been through hell and back; yet I have risen to the top of my game and there is absolutely no fucking way I am looking back. 

Heart break, depression, stress, life changes and eating disorders. I have experienced it all and yet, I refuse to let that define me or kick me off my game. 

With 16 days left in 2019, I intend to make it the best ever, leaving the negative in the past and I challenge you to do the same. 

Know everyday will not be filled with rainbows and butterflies but if you are dealing with challenges, know that it is life and it goes on. Accept with gratitude and allow yourself to see beyond the surface of what is occurring in your life.

One thing I am thankful for is the human body and its ability to preserver under the most traumatizing and stressful circumstances. It is one thing I am very grateful for and why I have chosen to not only share my journey with you but to shift my mind set, focus on self love, dedicate myself to my fitness goals and get right with my nutrition.

So now that you are feeling all inspired, I wanted to share with you today’s Leg Day workout, a new Kodiak Muffin recipe and my Meal Plan for the week! Hopefully this will inspire you to put your best foot forward now and not wait until the “new year new me” BS.

First up, fuel for your workout! 

Peppermint Dark Chocolate Kodiak Muffins: 166 calories, 25gC | 4gF |10gP

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What you need:

212g Dark Chocolate Kodiak Cake Pancake or Muffin Mix

3 pieces of mini peppermint candy cane

1/4 cup All Natural Apple Sauce

1 Cup unsweetened vanilla Almond Milk

1/4 Cup Unsweetened Apple Sauce

1 Large Egg

12g Coconut Sugar

1 tsp Peppermint Extract

Directions: 

  1. Preheat oven 375 and grease a 6 count muffin tin
  2. Mix all ingredients until batter consistency
  3. Scope 1/4 of mix in each muffin tin
  4. Place 3 mini candy canes in a plastic bag and break into pieces
  5. Top each tin with candy pieces
  6. Bake 18 mins, check with toothpick, if not clean bake another 5 mins.
       *baking times may vary*

I prepped these muffins for a yummy mid-day snack but check out my full meal plan for the week below:

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If you are wondering, I am sitting at 159gC | 69gF | 131gP

Breakfast: My kodiak Sandwich which I have featured in previous blogs

Snack: Peppermint Chocolate Muffins

Lunch: Green Beans, Broccoli and Ground Turkey

Snack: Quest Nutrition Bar

After the Gym I like to have my Pumpkin Protein Shake 

Dinner: Chicken or Tilapia (not prepared), Green Beans and either Rice or Sweet Potatoes I will prep in the Air Fryer

Now that you are fueled with some festive Holiday treats and a sample meal prep, it is time to put in the work.

Today’s workout was fire. 

*Consult your physician before beginning a fitness or nutrition plan. For customized workouts and meal plans, email coachtina.teamfearlessfitness@gmail.com to get started today* 

Always start with a warm up, today we were focusing on legs so we needed to activate our glutes, hammies and quads before tackling below.

5 min stair warm up

4×10-12: superset

Deadlift with barbell

Box squat with barbell

Goblet Squat

Split squat L/R

Rest 2 min, no rest between movements

4×10

Hip thrusts | snatch grip RDL

Seated Leg press (3 ways)

Leg kick back

Leg extension

3×10

Hyperextension

Sissy squat

Alt Assisted pistol

30 minute stairs 

Stretch

Trust me this workout will get ya so please stretch, drink lots of water and have fun! If you try our recipes or workouts, please tag us! We want to hear how it goes, we love the feedback.

Thanks again for stopping by! May you have a blessed Sunday and remember:

“Self love is the greatest middle finger of all time.” 

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Until next week, be kind, love each other and stay fearless.

❤ Coach Tina

 

Healthy eats! · Inspirational Posts

Yes, it’s Christmas time!

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Friends! What an amazing last two weeks. First Thanksgiving and now it is Christmas Time! That means hot cocoa by the fire, Christmas Lights and lots of happiness.

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So much has happened in the last two weeks, I wanted to give you a tiny life update:

My sister finally moved to Utah! 

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That is right, we filled an enormous thermos full of coffee and hit the road!

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You may have seen all the shenanigans on my Insta-Stories.. Well they continued…  with gym sessions, apartment hunting, shooting at the range and now, we are settling into the Christmas Season, reliving all the childhood things we would do with our parents.

First up, Christmas Lights at Temple Square in Salt Lake City, Utah. 

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If you are not familiar with Temple Square, this building pictured above is a worldwide icon of The Church of Jesus Christ of Latter-day Saints and the heart of Temple Square.

During Christmas, shortly after Thanksgiving, the square is transformed into a festival of beautiful lights.

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Not only do they have beautifully strung lights all down the path ways but there are  handmade paper lanterns with the message “peace” in different languages. So inspiring!

People from all over Utah, and some passing through, come by to experience the magic of the Holiday season here.

It warmed my heart to experience such beauty with my best friend! It also inspired us to relive a family fun activity…. Christmas Cookie Decorating.

 

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There is a hilarious video of this up on my Vlog… we sample them at the end. There also is another announcement so go check it out here: https://youtu.be/jTQvqNZBfmk

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We used a standard sugar cookie that was store bought since we were too impatient to actually make them. Thanks Harmons for having a bomb AF Bakery; however, we made the frosting from scratch.

What you need:

  • 2 Sticks of butter, unsalted, room temperature
  • 2 TSP of Vanilla Extract
  • 4 cups of powdered sugar
  • Food coloring (we used red and green but they looked like pastel colors haha)
  • Mixer (stand or hand is fine)
  • Piping bags or Ziplocks work just as good
    • Note if using Ziplocks don’t squeeze like the hulk… if you watched the video you know why.
    • Some recipes call for milk but we don’t use it in this one

Directions:

  1. Cream  butter with a hand mixer or the whisk attachment of a stand mixer until smooth and fluffy. Gradually beat in confectioners’ sugar until fully mixed in, scraping the sides until fully mixed. Beat in vanilla extract.
  2. Add in food coloring and beat until desired color.
  3. Scope into piping bags or Ziplocks
  4. Decorate!

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We had some interesting piping skills– as you seen in our video haha but it was so much fun and they tasted even better!

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Now you have the goods, go give it a whirl at making your own frosting instead of the processed store bought kind. It makes for more fun and tastier experience! Plus, you can add any sort of extract you want to make fun flavored treats this holiday season.

As we head into the upcoming week, I will be flying off to San Francisco for a quick trip and then back with more exciting updates!

Send us your topics for the blog by emailing: coachtina.teamfearlessfitness@gmail.com 

Make sure your subject is: Blog Request so we can find you! 

Thanks again for stopping by and remember, like, subscribe and share for more each week.

May your days be filled with joy and love this holiday season.

Be kind, love others and stay fearless ❤ Coach Tina