Lil Miss Fitness Freak

"And though she be but little, she is fierce"

Workin Those Guns. April 28/14 Workout.

40 Comments

Hey Friends,

So to stick to adding more workouts to zee bloggy I’m droppin in for another short post to give you my bi’s and tri’s workout from yesterday. I have to be honest when I say this is probably my least favourite training day, as I’m not a huge fan of isolating biceps and triceps as a workout, but I guess the reasons I stick to it is because …

  1. One it’s mostly geared towards reaching new PR’s (personal records or bests) for my dips and chins.
  2. Doing a few isolated bi’s and tri’s work won’t kill me. It’s actually kinda nice to see some definition in a females arms IMO.
  3. It’s actually quite tiring (as I do 2 not 1 5×5 super heavy sets) and I always end up a wee bit sore the next day.

So, if you’re wondering why a girl would dictate a whole day’s workout to bi’s and tri’s, try my workout on for size. ๐Ÿ˜€

cute-animals-flexing-lemurhehehe Flexin Lemur!

A few notes:

  1. For weighted chins (chin-ups-bicep 5×5 set), I do my first set without weights to see where I’m at endurance wise then hold a 10lb DB between my feet for the last 4 sets. For each of those sets I can do about 5 reps with the weight and then I drop it and do 2-3 more reps. Work to failure!
  2. For weighted dips (5×5 tricep set), I am using two benches like this-> http://www.passion4profession.net/en/triceps-exercises/dips-with-2-benches.html. I have plates stacked up on my lap for all sets (warm-up with one 35lb plate), and then for the monster drop set I’m simply doing a set with all the weight and then continuing to go with less and less weight until I basically collapse. So, I do 130lbs and take 60lbs off, do more reps, take 35lbs off, do more reps..etc until all the weight is off and I can’t move my arms. There is no stopping between these weight changes. It’s all about burning out the muscle completely. Good times!
  3. For overhead tricep extensions I tend to go for a towel rather than the rope. I find that I can get a better curl at the end with the towel (which means a better tricep contraction!)
  4. Today was lower/upper abs with my workout and, as always, I warmed those up beforeย  my start. Yesterday is was weighted leg raises (+drop sets for each set) + weighted decline situps (+ final set drop set) for 3 total rounds.

There you have it. A workout to kick off your summer gun show! ๐Ÿ˜‰

One other thing I wanted to share from today was my oatmeal (Zoats!) from this morning as I got to try out Cellucor’s new Mint Chocolate Chip flavour! Many thanks to Chaunda and her kind self for giving me a sample of her new buy.

20140430-205427.jpgToday was a rest day from the gym, so it was zoats (or zucchini oats- trust me you don’t taste the grated zucchini it just adds some veggies, nutrition and VOLUME to your oatmeal. Try it!!) for breakfast. Now, you will notice that these don’t look like my typical zoats for a few reasons…

  1. Where are the berries? I tend to use lower glycemic berries on my rest days as I don’t need the extra quick carbs (sugars) from banana when I’m not going to the gym. Banana rarely makes an appearance on rest days. When it does, either I’m really craving it OR I’m going in for an early morning shift, at 8:30am, at work (like today).
  2. Questbar pieces on a rest day? This never really happens BUT because I didn’t have much fruit, I need extra carbies to make up for the lost macros and I had a small piece (like 1/8th of a bar…yeah it puffs up that much!) of a Cookies and Cream Questbar left that I baked into lil bites to top my mint chocolate chip zoats with. Besides, what fruit goes with mint?

These were sooo yummy and, like I mentioned, because I was heading into work (rather than taking my typical rest-day nap…I died half way through the day so zee nap was a 2 hour afternoon one after worky ๐Ÿ˜› ), I did add some nanner to it and it made it plump up EVEN MORE and make it nice and creamy. To get this effect (plus you don’t want banana chunks with mint right?), when adding the banana, you want to use the ‘melted banana trick‘ a la Chocolate Covered Katie and whip it into your oats/zoats.

And because some of you have asked, I will give an updated set of directions on how I make my zoats. I use a microwave when cooking my oats/zoats. You can do stove top if you wish.

***These are rough directions for the process only. I’m not giving my gram by gram amount of oats, etc that I use, just use however much of each ingredient as you like. ***

The night before. (Optional)

In a microwave safe bowl, add the following ingredients together and place in the fridge overnight.

  • Oats (I use quick gluten free oats)
  • Whey (I used the chocolate mint here and only about 1/4 of a scoop as it’s mostly for flavour)
  • Chia Seeds
  • Grated Zucchini (about a 1/4 to 1/3 of a medium sized one)
  • Liquid of choice (I use a half and half mix of unsweetened almond milk and water in a 2:1 liquid to oats ratio)
  • Cinnamon

The reason I soak my oats (and every grain I eat for that matter) is because this breaks down the outer coating of the oats and makes them more digestible. This means that your body is better able to absorb the nutrients from the oats and is easier on your digestive system.

The next morning.

You will need…

  • 2 or a 1/4 cup of Liquid Egg Whites
  • small piece of RIPE Banana
  • 1/2 tsp of Coconut Oil (optional- getting more healthy fats)
  • 1/2 tsp Lucuma Powder (optional superfood addition)
  • Toppings of choice. I used 1/8 of a Cookies and Cream, raw cacao nibs and raw cashew butter.
  1. Add a bit of water (about a tbsp depending on how dry it looks) and stir. Don’t add too much as you didn’t strain your zucchini and during the cooking process it will also release liquid. Nuke for 3-4 minutes depending on your microwave strength. Watch to make sure it doesn’t overflow.
  2. Take out. Pour in your egg whites and whip like a mad person until they are fully incorporated. Take your banana and, in a separate cup, melt it in the microwave. Whip that into your zoats too. Nuke for another 2 minutes watching it carefully so that it doesn’t overflow.
  3. Remove again, stir in coconut oil and lucuma (if using) and add your toppings.
  4. NOM AWAY!

Simple right?

The only thing you have to get used to with zoats is understanding just HOW MUCH liquid that zucchini releases and to add more or less liquid as you are cooking based on how it is looking and how you like the consistency of your zoats to be. I like mine on the drier, creamy side (no spare liquid floatin around) so I use a very tiny amount of added liquid. Trial and error will lead you to finding the right balance.

PLEASE TRY THESE!

I promise you will not taste the..

  1. Egg Whites. Don’t be scared. They don’t make your oats taste like eggs I swear on my life. All they do is add protein and volume. Who doesn’t want an even bigger bowl of oatmeal? This girl does! ๐Ÿ˜€
  2. Zucchini. Again, you won’t taste them. They might add a slight texture to your oats depending on the size of your grater blade but there is no taste. Just pure nutrition points and, once again, volume.

I love’em and so I hope you do too!

Do you like working your arms?

Ever grated vegetables into your oatmeal? I have seen a lot of grated cauliflower floatin around on IG lately. If I didn’t have a slight gas..err…. digestive issue with too much cauli consumption I might have tried this.

Chocolate mint combo…Yay or Nay?

Oh and for the record for all my protein powder addicts…Cellucor is releasing three…yes THREE…new flavours in the up and coming months.

  1. Chocolate Chip Cookie Dough (already available to US friends only booo on Cellucor’s main webpage)
  2. Smores
  3. White Chocolate Mocha

Cellucor release 10th Cor Whey flavor chocolate chip cookie dough

ERMMAGAWD cookie dough is my favourite! Can’t wait!!! That smores looks interesting too. Sigh…There goes more monnies as I won’t be able to resist.

Which new flavour appeals the most to you?

-Chelsea

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40 thoughts on “Workin Those Guns. April 28/14 Workout.

  1. ” So, I do 130lbs and take 60lbs off, do more reps, take 35lbs off, do more reps..etc until all the weight is off and I canโ€™t move my arms.”…..As if my arms could even do 130 lbs- thats a skinny female your carrying. Holy moly. (All this as a compliment).

  2. Oh gosh, my triceps suck. I canโ€™t even DO a pushup haha ๐Ÿ™‚ Definitely an area I need to work on. I did bench dips & triceps kickbacks this morning, so thatโ€™s a start!

  3. Triceps are killers! Thats one muscle that gets sore when I workout!! But itโ€™s the best way to get rid of flabby arms!!! Thanks for the post!

  4. Just made these they are so yummy! I will be making again and again!

  5. Can you soak quinoa instead?

  6. This blog is amazing.
    Yes! Perfect timing! Sleeveless season is right around the corner! ๐Ÿ™‚
    Love it ๐Ÿ˜‰

  7. Thanks for the link to Chocolate Covered Katie; Also thank you for your zoat recipe- I found it a while ago looking through your recipe page but its a helpful reminder- I love finding ways to eat more for less calories. ” Who doesnโ€™t want an even bigger bowl of oatmeal?” This girl does tooooooo! Great combo of exercises you put together too!

  8. I just made some chocolate zoats with blueberries and a puffed up raspberry quest bar…, similar to yours, and was truly impressed with how โ€œunhealthyโ€ they tasted!

  9. This turned out super yummy! I love how creative your recipes are Chelsea! I am recommending you to all my friends. You have a great base here ๐Ÿ™‚

  10. Love me some bench dips and overheAd extensions- bring on summer! however, I love the variety of workouts you incorporated, tricep dips were getting old! ๐Ÿ™‚

  11. I am in LOVE with your website. Cooking/baking has never been my favorite thing to do but trying a new recipe has always added an element of fun to my kitchen! I found your website through instagram and tried a bunch of your recipes including this oatmeal one subbing mint protein powder for vanilla. Thank you for creating such beautiful website full of inspiration.

    • AMAZING! It makes me so happy to hear about my reader’s experiences and experiments with my recipes! So glad you are enjoying my posts and are now starting to enjoy the kitchen a bit more!

  12. Iโ€™m a firm believer in eating real, whole foods, but I also believe in supplementing too. After watching โ€œFood Mattersโ€ several times, adding some good quality supplements makes sense, to me. I canโ€™t trust that the whole foods we buy have all the vitamins and minerals in them they once did, and at least for me, supplementing is like extra insurance. But I totally support anyone that wants to give not supplementing a go and see how it works for them. I JUST came across your blog at the recommendation of someone at the Pulse (I think her name is Andrea? Does she work at the front desk?…LOL I went to ask her your name :S). Your blog is going to give me the motivation, tools, skills and knowledge I need to transform my life. More power to ya girl! We all just need to get really good at listening to our bodies and do whatโ€™s best for us.

    • I completely agree. Despite eating fish like they are going out of style, I still ALWAYS recommend a good quality (organic is possible) fish oil supplement for those brain fatty acids (omegas). Our practices are much dirtier and secretive these days, which is sad, but you have to face the fact that the nutrition that should be there is not fully because we are all about efficiency these days. I’m so happy you have enjoyed my blog thus far and hopefully I can keep you inspired! โค Thanks for your support!

  13. Itโ€™s women like you that keep me in the gym and motivated. Thanks for sharing your story, answering other peoples comments (cannot even believe your insecure- I admire you SO much) I am excited to continue to pop by your site.

    • AWWW thank you so much. I love hearing from you guys. I hope I can keep you enjoying this blog and as always, I will remain as honest as I can and be real with all of you because I think that makes for a more interesting blog and I just feel that I can open up with my readers. If my thoughts/experiences/rambles/etc can relate and help one person, I’m happy. Thanks for your support and kind words!

  14. thank you for this post! thats such a great idea ๐Ÿ™‚
    why kind of shoes do u work out in? or are there any brands you like for workout clothes?

    thank you!!

    • Thanks for taking the time to read and comment on it! My shoes are vibram five fingers (the minimalist shoes that mimic barefoot walking). I chose these because they allow me to ‘feel the ground better’ when doing things like leg workouts which can help with stabilization. The bigger, and probably the main reason I tried these out (and completely fell in love with them-wear them everywhere if I could) was to try to correct my walking as I’m a very bad and hard heel walker which leaves me with a lot of callus (TMI? sorry) on my feet that can get painful. It also doesn’t help my knees which bother me from time to time when I’m walking too much in regular shoes. These tend to make me walk lighter on my feet and make me feel better walking.

      Last thing about Vibrams- the overall idea is that modern shoes with “support” have ruined our feet as our own support system in our feet (ie our arches) have become lazy and many people then suffer from fallen arches when they are older…then they think they need MORE support which just aggravates the problem. By taking the support out, you are forcing those muscles to work and the idea is that it will help your posture which can then help with back issues, knee problems and correct your gait. Sorry for the book..lol

      Workout clothes= LULULEMON! forever and always. Love my Lulu and as a trainer, I get a discount ๐Ÿ˜‰ I live in lulu in and out of the gym. What are jeans? ๐Ÿ˜›

  15. Hi Chelsea!
    I discovered your blog a few months ago and looooove it. Iโ€™ve always been active but you inspired me to change up my fitness routine and push myself harder.Thanks so much! โค

  16. Do you have any tips on loosing weight in the lower stomach? It would be great if you could do a whole post on how to really target that section. I see a bunch of different articles on it, but nothing really gives you all the best tips and tricks including the best diet and exercise.

    • I should really do a core post as I’m known as the ‘core queen’ at my gym because I do so much lol. I will get to that one for sure! For now, here are some tips…

      1. you can’t spot reduce. Asking for fat to move from one specific area will not happen. To loose weight in the lower ab area, you have to loose weight overall. Perhaps that happens to be the last area to go (as it is for many!! Sucky I know!) so be patient, watch your diet (abs are all diet!!) and watch out for foods that you may be sensitive to as they can cause bloating which would make you feel puffier in that area.
      2. Some exercises to build lean muscle in the lower core area include any kinds of leg lifts (knee-ups, leg raises, hanging leg raises (more advanced), reverse situps, etc. For the most part, when you are using your abs to bring the legs back towards the chest you are generally using your lower. When you are bringing your upper body upward to the legs (situps for example), it’s more upper abs being used the most.

      I hope that helps!

  17. Ahh cellucor! I got the peanut butter marshmallow but wasn’t the biggest fan!

    Do you also find adding protein powder to oatmeal, it has to be casein otherwise whey makes it more liquid- like? Haha! I thought asking you would be my best option ๐Ÿ˜‰

    Thanks for this tutorial, it looks delicious!

    • really?!? Oh no! Make some pancakes or peanut butter cookies with it! I have never tried drinking any protein as a shake (my tummy has problems with shakes-too much liquid) so I always bake with them and oatmeal-ify them ๐Ÿ˜‰

      I have actually never tried using casein, I always use whey. A lot of people I find have issues with putting whey into their oats but I have never had any issues. It thickens mine up BUT I soak my oats overnight (like any other grain you would use) before cooking it the next morning as I showed in my post. Maybe that makes a difference in how it behaves…?

      Glad you liked the step-by-step, will I be seeing zoats in your blog anytime soon? ๐Ÿ˜›

  18. It’s kind of cool to finally see the workout of someone I admire so much, but HOLY girl- I always knew you were strong, but to do all this….Speechless

  19. You have a new reader ! Great blog โค Love your blog name and your posts! ๐Ÿ™‚

  20. Chelsea, youโ€™re so cute and so is your blog! I look forward to your posts each dayโ€“keep it up, girl! ๐Ÿ˜€

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