She remembered who she was… and the game changed.

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

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:

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.” 

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

❤ Coach Tina