Monday, August 19, 2013

Raw Vegan Blueberry Pie

Looking for a guilt-free treat? Look no further! I made a raw blueberry pie this weekend, and I want to share the recipe. The pie was delicious, nutritious, and damn tasty! Prep time was minimal, no added sugar, or unwanted ingredients. The pie is contains a high amount of healthy fats, and sugars. Although the pie is nutritious, if you eat too much, it can become fattening, due to the amount of nut's in the pie (nut's pack a lot of calories). 

 

Crust
1/4 cup dates, pitted, soaked
1/2 cup walnuts
1/4 cup almonds

Filling
3 medium bananas
2 cups blueberries (fresh or frozen)
1/2 cup dates, pitted


1. In a food processor, blend the crust ingredients.
2. Pat the crust mixture into the pie plate.
3. Slice 2 ½ or the bananas into 1/4” rounds, and cover the bottom of the pie shell with a layer of banana pieces.

4. In a food processor, blend one cup of blueberries with the remaining 1/2 piece of banana and 1/2 cup of dates.
5. In the blended filling mixture add one cup of whole blueberries.  Pour the filling over the sliced bananas in the pie shell, and garnish with walnuts. Chill and serve.





Wednesday, August 7, 2013

Where do you get your protein??

Okay, this blog post is much overdue, and is inspired by some emails I've been receiving regarding protein. I get most of my protein from mixing grains, and beans. The only plant that is a ‘complete protein’ is quinoa, thus, I have to pair beans and grains to get all my aminos. I also get a lot of my aminos in my Ground-Based protein shakes: http://www.ground-based.com/products/superfood-protein-smoothie.html. Use my discount code for 10% off your order: GBN10-AS.
One of the cool things of being on a plant based diet is never loosing energy, because everything you eat is a carbohydrate. The other nice thing is meeting all your nutritional needs, while eliminating bad fats and lowering cholesterol, salt levels, and reducing your risk of disease. Did I mention a plant-based diet is calorie dense, meaning you feel fuller (see picture below).

Food with high sources of protein: Beans & Legumes Black Beans (1 cup= 15g protein) Garbanzo beans (used to make hummus) (1 cup= 15g protein) Pinto beans (1 cup= 41 g protein)
Lentils (1 cup = 50g of protein!!!)
Soy
Tempeh (31g protein=1 cup) needs to be cooked with seasonings. Absorbs the flavors. Tofu (20 g protein = 1cup) needs to be cooked with seasonings. Absorbs the flavors.
Grains TVP ( ¼ cup dry = 12 g Protein) Quinoa (only plant that is a complete protein) (1 cup cooked = 8g protein) Brown rice (1 cup cooked = 5 g protein) Oats (1 cup = 6 g protein) Wheat bulgur (1 cup dry = 17g protein)
Veggies Kale (1 cup = 3g protein) (add to dishes, smoothies, or salad) Spinach (1 cup = 1 g protein) (add to dishes, smoothies, or salad) Spirulina – Plant powder mixed in juice (1 oz = 16 g protein)
Nuts Almonds (1 oz = 6 g protein) Walnuts (1 oz = 7g protein) Peanut butter (2 tbsp = 7 g protein) Nut Butters
So I tend to get really creative with my meals: • Mix black beans with kale or spinach and maybe a side of quinoa or brown rice
• Falafel with hummus and spinach
• Oats with peanut butter or agave nectar for sweetener


Please comment if I missed something! :)

Friday, July 12, 2013

Tips for vegan athletes, and others..

I was thinking about my diet and how it has developed over time, here is an accumulation of my thoughts and general tips for vegan athletes, or people flirting with a plant-based diet. 

First and foremost, do your research and develop an understanding of the basics for health and wellness. Eliminate fast food, minimize your sugar intake, and learn to identify processed foods, and eliminate as many as possible. Oreo’s are vegan, but that doesn't mean they are good for you. I've been here trust me. When I first became vegan I ate a lot of processed foods such as frozen vegan pizzas, burritos, ice cream, sugar filled juices, and potato chips. The more involved I became with nutrition and understanding my body, the better my diet became. I use to track through the whole grocery store, now I go directly to the produce section and spend a considerable amount of time there. I also schmooze with the grains section, and the refrigeration unit for my almond milk. Point being, I began consuming more whole foods and cut the junk! 

Once you have developed a general understanding of healthy food, begin adding more vegetables and fruit into the mix. This will increase your energy,  and overall health. If done correctly you will provide your body with the proper nutrients to function and will no longer need a multivitamin. Athletes that perform on a plant based diet are not much different than any other athlete. We choose plant-based foods as an alternative to animal products and receive the same nutritional intake to fuel our body. 

Discover an alternative protein source such as spiralina, TVP, pea protein, as well as grains and veggies. Sun Warrior protein makes a great raw protein powder. I have a protein shake after my workouts with a scoop of glutamine to support muscle growth and recovery.

Develop a plan or a schedule for eating. What are your goals? Develop a plan and determine what your body will require for fuel. Study your macro-nutrients, and what to eat pre and post workout. There are some great vegan books out there such as Thrive by Brendan Braizer, and Vegan Body Building by Robert Cheeke. Follow forms, blogs, and websites to develop a data base of knowledge to build and develop your diet.


Most importantly listen to your body! No one is going to know your body better than yourself. If dairy upsets your stomach stop consuming it! Do you feel swollen? It’s probably because your consuming large amounts of sodium, cut the processed food and stop eating out! Are you trying to loose weight, but you keep gaining weight? Check your diet, you may be consuming to many calories, or not burning enough energy for the amount of food you are consuming. 

Friday, July 5, 2013

Review: Pumpkin Spice Bread (Forks over Knives – The Cookbook recipe)

This is a great cookbook and it gave me a lot of ideas to play with when preparing vegan dishes. The bread was delicious, but a bit dry. I recommend adding a 1/3 cup of earth balance butter to the mix to give it more moisture. Best served with fruit and coffee in the morning, cheers!
2 cups whole wheat flour
2 tsp. baking powder
1 tsp. baking soda
2 tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground all spice
1/8 tsp. ground cloves
1 15 ounce can of pumpkin puree or 2 cups
½ cup 100% pure maple syrup
1/3 cup apple butter
1/3 cup earth balance butter (recommended)
1 tsp. pure vanilla extract
½ cup golden raisins, optional
½ cup chopped walnuts, optional
1.      Preheat the oven to 350 degrees F. Have an 8x4-inch nonstick baking pan ready.
2.      In a large mixing bowl, sift together the flour, baking powder, baking soda, cinnamon, ginger, all spice, and cloves.
3.      In a separate bowl, vigorously mix together the pumpkin, maple syrup, (earth balance butter), apple butter, and vanilla.
4.      Pour the wet mixture into the dry mixture and combine until everything is evenly moistened. If using raisins and walnuts, fold them into the batter.
5.      Spoon the batter into the prepared loaf pan.  Bake for 50-6+0 minutes or until a knife inserted through the center comes out clean.
6.      Remove the pan from the oven and let the bread cool for at least 30 minutes, then run a knife around the edges and carefully invert the loaf onto a cooking rack. Be sure it is fully cooled before slicing.


Wednesday, July 3, 2013

Protein waffles/pancakes

Good morning or good afternoon! These protein pancakes/ waffles are good during any time of the day. I usually make them in batches (double the ingredients), and freeze or refrigerate them for a hearty snack on the go. Just pop the pre-made waffles/pancakes into your toaster oven and your set for a quick, easy, healthy, protein filled snack or meal.


Ingredients
·       1 scoop protein powder
·       1/3 cup wholegrain wheat flour
·       ~ ½ cup almond milk (add more milk for a thin a consistency for pancakes, or less milk for a thick consistency for waffles)
·       1/3 cup pumpkin puree
·       2 Tbsp ground flax seeds
·       2 tsp baking powder
·       1 tsp baking soda
·       1 tsp cinnamon powder
·       Non-stick oil spray

Prep
1.     Whip the ingredients together in a large bowl.
2.     On medium heat, in a pan, spray the pan with non-stick oil and then poor pancake batter to desired size. Cook until bubbles begin to appear then flip and allow to cook until outside is browned.
3.     Serve with your choice of toppings.  

Some of my favorite toppings
1.     Banana puree
·       Mash one banana, and a tablespoon of agave nectar in a bowl.
2.     Peanut butter cream sauce (as pictured)
·       Mix two tablespoons of PB2 to one tablespoon of almond milk. For a thicker consistency add more PB2. For a thinner consistency add more almond milk.
3.     Almond or peanut butter
4.     Agave nectar and fruit
5.     Tofutti whipped cream with strawberries
6.     Maple syrup with a handful of crushed walnuts

Go wild and have fun with it!

Recipe altered from Vega's: http://myvega.com/vega-life/recipe-center/high-protein-pumpkin-pancakes/

 

Monday, July 1, 2013

Sun Warrior Products

I love Sun Warrior products. Their raw, plant-based protein is an easily digestible, nutrient filled superfood perfect for anyone who wants to amplify their health and fitness levels. Best of all, it tastes phenomenal!

Monday, June 10, 2013

Recipes

Quinoa Patties
Recipe: http://myvega.com/vega-life/recipe-center/celebrate-international-year-quinoa/

Apples with Cinnamon Walnut Topping
Recipe: Myvega.com/vega-life/recipe-center/apples-with-cinnamon-walnut-topping/

Raw Zucchini Pesto Pasta

Recipe: http://myvega.com/vega-life/recipe-center/raw-zucchini-pesto-pasta/

Strawberry shortcake pancakes

Recipe: http://ohsheglows.com/recipage/?recipe_id=6002067

Black Bean Kale Tacos


This recipe was posted on Vega's facebook page.

Kale & Black Bean Tacos
Bean Mixture:
1 tsp olive oil
¼ onion, diced
2 cloves garlic, minced
1-2 tsp cumin
... 2 tsp smoked paprika
½ tsp cayenne, more if desired
1 (29oz) can black beans
1 bunch kale, stems removed, cut into bite sized pieces
Splash of Lime Juice
Salt and Pepper, to taste

Tacos: Corn tortillas or Kale Leaves for shells

Toppings (optional):
Jalapenos, sliced
Tomatoes, diced
Salsa
Guacamole
Lettuce
Green Onion, chopped

Bean Mixture:
1. In a sauté pan, heat olive oil over medium-high heat. Add in onion and garlic and sauté until translucent, about 4- 5 minutes.
2. Add in cumin, paprika and cayenne to pan, stirring constantly for 1 minute to toast spices.
3. Add in black beans, kale and lime juice and cook until kale is wilted.
4. Season with salt and pepper. Taste and adjust seasoning as desired.

Taco Assembly:
1. If using corn tortillas, warm tortillas in the oven until they are soft and pliable.
2. Add bean mixture to tortilla or kale leaves and top with desired garnishes.
3. Serve warm.


Apple Pie Smoothie

Friday, June 7, 2013

The Grind on Coffee

Personally, I am a fan of coffee, and I find this research to be settling. What is your take on coffee?




Wednesday, June 5, 2013

Spinach the Nutrient-Dense Food

Today my lunch consists of a healthy mix of greens, fruits, nuts, and seeds.

How to prepare your own salad at home or work:

                  1. Use a handful of spinach, as the base of your salad.
                  2. Choose an assortment of berries. I used a handful of blueberries, raspberries, grapes (cut in half), and three small strawberries.
                  3. Take a handful of nuts and crush them in your hands, then sprinkle them over the salad. I prefer walnuts, pecans or almonds.
                  4. Sprinkle a handful of seeds over the salad. I use pumpkin, or sunflower seeds.
                  5. Add some craseins or raisins to the mix for extra flavor.


Benefits of the nutrient-dense food spinach:

    •  Spinach is low in calories yet very high in vitamins, and minerals.
    • Great source of protein for all those plant lovers out there!
    • Spinach is high in fiber, which aids in digestion, and suppresses your appetite.
    • Antioxidant rich food.
    • Spinach has been shown to lower blood pressure.
    • Spinach contains a high amount of vitamin A which promotes healthy skin.
    • The vitamin K found in spinach protects your bones, prevents calcium from forming in tissue, and contributes to a healthy nervous system and brain function.

 

I just love spinach. It really tastes great in everything. Here is a list of some of the ways I like to prepare my spinach:

  1.  Salad
  2. Combine it in my pasta
  3. Add it to my smoothie or protein shake
  4. Put it in my sandwich or wrap
  5. Sauté it
  6. Add it to my stir fry
  7. Include it in my soup


Pizza 101

Who's interested in a yummy cheat meal? Below is the recipe for the pizza's I made this last weekend.


Ingredients:

1 (.25 ounce) package active dry yeast






Directions


 

3.     Deflate the dough and turn it out onto a lightly flour


4.     Use a rolling pin to roll the dough into the desired shape. Sprinkle some corn meal on the pan and place the pizza dough on top. The corn meal will provide a nice texture to the bottom of the pizza, and will also keep the dough from sticking to the pan.

 

5.    Using a brush or finger tips, rub olive oil into the top of the dough, and sprinkle the crust with garlic salt. Add your favorite toppings and bake at 425 degrees F (220 degrees C) for about 20 minutes or until the crust is golden brown


Jalepeno Pizza pre-backing.

Pizza in the oven at 425 degrees F.


Hummus Pizza
Jalepeno Pizza
I obtained the dough recipe from: .

Wednesday, May 29, 2013

Hog Wild

After my competition, I went a little hog wild. Here are some of the foods I indulged on, after depriving myself for soooo long! I brought the first two dishes to a pot luck. The deserts however, I made after returning home from the pot luck!

Roasted Red Pepper Hummus
For the roasted red pepper hummus, I used the following recipe.

I slightly modified the recipe, here are the ingredients I used:




  • 1 whole red bell pepper (roasted in the oven)
  • One 15-ounce can chickpeas (don't completely drain the can, use 1/5 of the liquid remaining in the can)
  • 1/4 cup fresh lemon juice
  • 1/4 cup tahini 
  • 3 cloves of garlic minced (dependent on your taste preference)
  • 2 tablespoons olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1 teaspoon of red pepper flakes
  • Several basil leaves finally chopped
  • Pinch cayenne pepper 
  • 1 teaspoon of kosher salt

  • I generally always mix everything together all at once and add more seasonings/oil if needed. The method I use for mixing is my Ninja food processor, I've tried using blenders in the past but the motor burns out pretty quickly. I defiantly recommend getting a heavy duty food processor if this is going to be a regular dish. I've learned over time after throwing away my fare share of blenders.

    Vegetables I served with the hummus.
    Usually, I cut up bell peppers, celery, and carrots to serve with the hummus. But, at home I put hummus on, or in most of my dishes. It's kind of like salsa, you really cant go wrong with salsa, it taste good with everything (this is my own personal opinion). 



    Asian Fusion Quinoa
    Ah, the Asian Fusion Quinoa, a great dish for a pot luck. If you are interested in preparing the dish for 2-4 people, I highly recommend scaling the recipe down, and using half the recommended ingredients. Or, you will have a ton of left overs. I obtained the recipe from: Living Plant Strong blog. I actually made this dish for a potluck on Memorial Day. It really didn't get touched since most of the people were on a paleo diet. No worries, more for me!!!

    So, on Memorial Day I joined a Cross Fit gym located in Saginaw, MI, Next Level Fitness. My boy friend Richard had already been regularly attending this gym, but I decided to start because i'd like to grow my upper body, and I enjoy olympic weight lifting moves. This gym is great! Nice people, sweat dripping workouts, and very welcoming to new comers. 


    Here is a picture of the crew on Memorial Day.



    WOD:

    " “Murph” is a CrossFit workout, for time, that consists of:
    1 mile Run 
    100 Pull-ups
    200 Push-ups 
    300 Squats 
    1 mile Run
    This workout was one of Mike’s favorites and he apparently named it “Body Armor”. Crossfitters refer to it as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. "
     - Information obtained from the Next Level Fitness Facebook Page

    Now, as mentioned above. I went a little hog wild this weekend after my competition. Pictured below is a brownie/cookie combo served with almond dream vanilla ice cream (a great dairy ice cream substitute!), and raspberries soaked in a raspberry wine drizzled on top of almond dream vanilla ice cream. 

    The brownie/cookie combo I made using a (Wheat-Free, Gluten-Free, Non-Dairy) brownie mix and chocolate chip cookie mix made by Pamela's products. When the recipe called for an egg, I substituted 1/2 banana. I've found that banana's work  well as substitutes for egg, and leave a refreshing banana flavor essence. 
    Baking: I first layered the pan with the prepared cookie dough and then I put a thin layer of peanut butter down to cover the cookie dough, and layered the brownie mix on top. It took about 45 minutes for the desert to bake. Boy was it delicious! 






    Recap on the May 25th show

    I competed in my second bikini competition in Grandville, MI. My best friend Cece, and boy friend Richard made the journey with me to Grand Rapids. We stayed at the Residence Inn, and they upgraded me into a two-bedroom deluxe suite. I’ve never stayed in such a nice hotel. Honestly, our room felt like our own little apartment. It had a living room which included a fire place, a mini kitchen with a full size fridge, stove, dishwasher, and microwave. We also had separate entrances to the two bedrooms, each including a bathroom.
    I had a really great experience at this show. I met a lot of great people, and had a memorable time. I didn’t place top 5, but after slaving away at the gym for the last 12 weeks, I am honored to have the body I worked so hard for, and I am pleased with my results. I also decided after this show to take some time off to build my upper body, and become a figure competitor. Here are some pictures from the show:

    This was taken before prejudging in our hotel room, at the Residence Inn.

    Waiting for finals in Cece's room.


    Cece is a well-known make-up artist in the Saginaw, MI area. She did my make up for the show, and it looked amazing! For this flawless look, she airbrushed my face with a silicon based product. If you are intested in make-up check her out on YouTube.


    Some pictures I found online taken by SYMI photography at the show.

    Friday, May 24, 2013

    The Kind Diet helped me transition!


    When I was sixteen, I tried a vegetarian diet for a year, after watching a PETA film. I was unable to maintain this diet, and resorted back to my original meat based diet.

    A little over a year ago, my boyfriend Richard, began researching the benefits of a plant based diet. Coincidentally, at the same time, I picked up a book by Alicia Silverstone, called The Kind Diet. The book served as an informational guide for our transition into a plant based diet.  A week later we stopped buying meat, and slowly weaned ourselves off of dairy products, while finding healthy alternatives. The next obstacle was reducing our amount of processed food.

    With Alicia’s book I was able to transition into a plant-based diet slowly and effectively. The book introduces the idea of veganism, and allows you to transition through 3 levels. The first level “flirting”, you “dip a toe into the vegan pool”, reducing your meat consumption, Alicia educates you on healthy substitutes, and recipes which will allow you to experiment with exotic spices, grains, vegetables, and fruits. Her next level, “going vegan” you completely rid your body of the intake of animal-products, while still consuming convenience foods and meat substitutes you are able to experience the health benefits of transitioning into a plant-based diet.  Her last level in the book is the “superhero” program, cutting out all processed food, and committing to the principals of macrobiotics (which takes its principles from the diet of traditional cultures throughout the world), your diet is then built on the foundation of whole grains, vegetable, and other natural foods. In this phase, your body completely cleanses itself and you tap into a new energy source.

    So why did I make the step? Ultimately, I chose a plant based diet for my health and the environment. Alicia educated me about the health/environmental effects of consuming animal products. Since adopting a vegan, plant-based diet I’ve felt energized, healthy, and I can’t remember the last time I was sick. My skin is clear and radiant, my hair is fuller, and my nails are strong. I feel alive! If you are interested in becoming a vegan I highly recommend purchasing Alicia’s book, here is a link to amazon.com! If you are interested in some of the recipes Alicia has to offer check out her website!



    Thursday, May 23, 2013

    Foods that Promote Weight Loss




    I am two days out from my next bikini competition, and my food choices are becoming scarcer. I’ve limited my portion sizes, and my diet plan is getting a little bland without a lot of variety. For those of you who do not know, I am a NPC bikini competitor, and my upcoming competition is a national qualifier in Grand Rapids, MI on Saturday, May 25, 2013.

     

    I’d also like to take a moment to recognize a fellow vegan bodybuilder, Sam Shorkey. She is an inspiration to many, and is prepping for her first bikini competition, Northern BC Classic on June 8, 2013. The Vegan Project will be accompanying her on a road trip from their home in Vancouver through Northern BC. For more details on this amazing journey checkout the Vegan Project’s blog, or Jacked on the Beanstalk’s Facebook page.

    Now, here is the low down on some great fat burning food choices, which promote weight loss, and happen to be in my diet for prep.

    Asparagus

    ·        Is considered to be a great vegetable for weight loss, because it is low in calories (40 calories per cup) and is a great source of dietary fiber which will help in suppressing your appetite. Asparagus is also high in vitamins B6 (prevents heart attacks) and C.
    ·        Asparagus is also a natural diuretic, which flushes your bodies fluids and helps deplete the body of excess sodium. If you’d like to read more about asparagus, and view a great recipe by my vegan friend Sam click here.

    Sweet potatoes

    ·        While sweet potatoes have a naturally sweet taste, they contain natural sugars which are slowly released into the blood stream, stabilizing blood sugar levels (due to low GI levels), ensuring a balanced source of energy, and enabling the body to stay in a fat burning mode. Click here, to learn the difference between white and sweet potatoes.
    ·        A great sources of vitamin B6, vitamin C, vitamin D (plays an important role in our energy levels), iron, magnesium (relaxation and anti-stress mineral), and potassium (an important electrolyte that helps regulate heartbeat and nerve signals). Sweet potatoes also have antioxidants that ward off cancer and protect against the effects of aging.

    Brown rice

    ·        Brown rice is better for you than white — but you probably already knew that, if not, I am giving you the benefit of the doubt! Brown rice is considered to be a whole grain that has a low GI rating, making it a great weight loss food. The side hull and bran on brown rice are nutrient rich, allow for quicker cooking times, and are also lighter in the stomach, making it easier for your body to digest.
    ·        Rich in selenium, manganese (1 cup is equivalent to 80% daily requirements), naturally-occurring oils (normalize cholesterol levels), and have a high fiber content (supports bowel regularity, and prevents colon cancer), which promotes weight loss. In addition, brown rice also creates a feeling of fullness, meaning smaller portion sizes.

    Quinoa

    ·        Did you know quinoa is one of the most protein-rich foods we can eat? Quinoa is a seed, but is often mistaken as a grain; quinoa is often cooked like a grain which causes confusion. This protein rich seed is considered to be a complete protein containing all nine essential amino acids.
    ·        Quinoa contains almost twice as much fiber as most other grains. Fiber regulates digestion, and makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food, which makes it a great weight loss food.Quinoa also provides a great source of iron, lysine (supports tissue growth and repair), magnesium(works as a detox), B2 (improves energy levels), and manganese.

    Celery

    ·        Celery has often been coined with the name of a, "negative calorie food". What does this mean? The caloric energy it takes to chew and digest celery, is more than its caloric content. Since celery is so low in calories (16 calories per cup), it makes it a valuable food which promotes weight loss. Celery is also filling because it stores a relatively large amount of water. I’ve always enjoyed eating my celery with peanut or almond butter and raisins, as a daytime snack. Check out this article on, 13 health benefits of celery.

     

    Grapefruit

    ·        Another negative calorie food is grapefruit. Grapefruit is very low in calories (53 calories). Grapefruit is also know to have a compound that improves your insulin sensitivity, which prevents your body from releasing excess or unnecessary insulin that can contribute to unwanted fat storage. Thus, grapefruit is considered to be a fat burning food and a great food for weight loss. I eat half a grapefruit every morning with a serving of nuts.


    
    Grocery Shopping
    



    Last night I stocked up on asparagus, literally bought out the stores remaining supply. I will be able to consume all of it within the next couple of days. You can also see some other nutritional food densely populating my grocery cart.

    Tuesday, May 21, 2013

    Leg Day 1: Quads, Glutes, and Calves

    Here is a summary of the series of events which occurred on leg day. If you attempt this exercise, modify it to your own personal ability.

    • Do a five minute stretch before starting.

    • To activate your muscles and increase burn, concentrate on the muscle group you are working and squeeze the muscles.

    • To increase calorie burn, decrease the weight and rest periods, and increase reps.

    • To increase strength, increase the weight and rest periods, and decrease reps.


    Early morning fasted-cardio:
    1.     30 min. arc trainer (level 4)
    2.     15 min. incline walk (incline set at 12, speed set at 3.5 mph)
    Afternoon cardio warm-up:
    1.     20 min stair master (profile: interval, level: 8)
    a.     After every 5-minute mark, stop the machine and do 20 squat jumps, a total of 80 squat jumps.
    To follow cardio, strength training:
    Quads:
    Squats
    ·       45 lbs. (Bar) x 20
    ·       95 lbs. x 15
    ·       115 lbs. x 12
    ·       135 lbs. x 10
    ·       155 lbs. x 8
    ·       185 lbs. x 6
    ·       205 lbs. x 4
    Leg press
    • Reps of 15, 12, 10, 8, gradually increasing weight. I started my weight at 150 lbs. and increased every set by 20 lbs. ending at 210 lbs.
    Leg extensions
    • To be performed as one unit - 10 leg extensions, followed by a 10 second leg extention hold, and then finish with 10 small pulses. Take a 30 sec rest and repeat 3 times.

    Glutes:
    Side kick on leg press
    • Sit side ways on the leg press, put one foot on the machine and extend the leg out from a 90 degree angle, putting all pressure in your heal and squeezing the glutes. Do this a total of 20 reps each leg, and 3 sets.
    • Use low weight on this exercise 20-50 lbs.
    Glutes kick back machine
    • 20 reps each leg, 3 sets.
    Hip thrust & bridge
    • Hip Thrust: Grab a short bar (weight is your preference) and a bench. Sit down on the side of the bench then lay your back on the bench. In starting position, you should have your back positioned at a 45 degree angle with the floor. The bar will sit on your thighs. When thrusting your hips up you should lock you’re your hips and be parallel with the floor. You should also be creating a 90 degree angle with your calves and thighs. Drive your heels into the floor when thrusting and squeeze your glutes. Perform this 20 times. Then follow it up with a 30 second weighted bridge.
    • Bridge: Hold the ending hip thrust position, with back parallel to the ground, hold this for 30 seconds. Squeeze your glutes to activate the muscle.
    • The hip thrust and bridge should be performed as one unit exercise.
    • Complete this set 3 times.
    Calves:
    Calf extensions – Gradually increase weight per set.

    • 20 quick pulse reps x3 sets
    • 20 3-second hold reps x3 sets


    End with cardio:

    1. 20 min stair master (profile: fat burner, level: 8)
    2. After every 5-minute mark, stop the machine and do 20 squat jumps, a total of 80 squat jump
    GOOD LUCK!!! 

    Day after: feeling the burn in my calves and quads. It was difficult to climb any stairs today.