Tag: fast

Easy Baked Eggs

easy baked eggs

The egg…..in all its glory…..the perfect little protein punch!! Most eggs average 7 g of protein each and I aim for about 20 g at breakfast time. So this am I made 3 baked eggs in muffin tins just to test this idea out.

To make:

1. Pre heat oven to 350 degrees

2. Crack egg into muffin tin (spray if not non stick)

>>>add nothing

>>>add spices

>>>add cheese

>>>add veggies

3. Bake for 15 min.

>Eat now

>Save some for later in the week

>Freeze for even later in the month

>Add to an English muffin with meat, cheese, tomatoes, spinach and wrap up in foil for a grab and go healthy option (no drive thru here) later. (reheat)

Enjoy!! I know we all need constant inspiration  and new ideas to keep going on the healthy train so I hope you will try this and love it!

xo-A

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Sorry Not Sorry Full body Workout

sorry not sorry workout

Perform 2 to 3 rounds in 30 to 45 min with or without some laps in between each round! You will be out of breath and on fire pretty much the entire time especially if you add in the laps! 

*** Just 2 rounds = 70 squats, 80 Jump Squats & 80 push ups……Sorry 🙂 Not Sorry 🙂 ***

20 Toy soldier squats

8 squat jumps/8 push ups

15 Prison Squats

8 squat jumps/8 push ups


20 Plank jacks


8 squat jumps/8 push ups


15 DB Dead lifts to shoulder press


8 squat jumps/8 push ups


20 KB standing up/downs


8 squat jumps/8 push ups


15 ea side DB triceps kickbacks


>>>Run 2 laps or 1/4 mile/Rest 1 to 2 min/ Repeat for 2 to 3 rounds

xo-A

The Fast 5 Layered Cake Workout

layered cake wrkout

Hi all!! I am so excited to do this workout tonight! I wanted to share it with you now! It is called the Fast 5 Layered Cake Workout but guess what… it is really 10 moves-5 of them are layered in between the other 5 moves!! Sneaky, I know!

This is how you will perform this workout:

You will do 3 sets of each of the weighted exercises and the hidden 5 are non-weighted that you will do as active rest in between them each set!

Warm up first! I like to do the Dancing Dog as a warm up-this is when you constantly switch from the down dog to up dog positions for 1 min. It will activate your entire body!!

Rest for 1 min in between each # exercise and 30 sec after each layer 🙂

#1. KB Swings x20/ 30 sec high knees layered in between set 1 and 2

#2. DB Shoulder Flyes x12/ 30 sec jumping jacks layered in between sets 1 and 2

#3. Laying down KB in/outs x20/ 30 sec Bridge hold layered in between sets 1 and 2

#4. KB Deadlifts x20/ 30 sec fast jog in place layered in between sets 1 and 2

#5. Push ups x15/ 30 sec Child’s pose layered in between sets 1 and 2

If you are outside or at a gym run 1 mile afterwards just to put some icing on the cake!! Cool down and stretch properly too! This workout should take about 30 to 45 min depending on your fit level.

Get to it!!! Have fun!! Enjoy your cake!! A