Working on my Legs...

Yesterday's workout tore my legs to shreds...in a good way. I could tell right after my workout that I was going to be waddling for a few days. I want my legs to start building so very badly I am totally okay with being beyond sore for a few days. My legs have become substantially stronger over the last two months but it will take some time for me to lean out now to show off any of those muscles. My darn legs take forever to make changes.  Let's be honest, progress is slow. Which is why many people give up.  I am absolutely loving how much stronger I feel so I am not letting slow progress discourage me. I do have to remind myself not to compare my body to anyone else's as I try to get in shape. Comparison is EVIL. My body has come a long way since having my third baby. It's far from perfect and I get frustrated easily when I see other girls with killer legs or ripped shoulders. But giving up sure isn't going to get me what I want either. 

I have recently accepted that many of the changes I want to make with my body are going to happen with super clean nutrition. I have always exercised so that I have some wiggle room for sweets and treats. Lately my body has needed me to be a little more in tune with what I put in it. I go through phases of giving up sugar but its usually temporary and unless I am doing it with someone else I tend to cheat...a lot. This time I decided to sugar detox by truly making a lifestyle change. Instead of giving up sugar I am learning to make healthy clean treats. And I am involving my family in the process. My girls help me bake and are my taste testers. We have created some delicious and not so delicious things and will be making a cookbook of our favorites.  I will post more about this in a separate post. 

Anyway If you want a killer leg workout, I posted what I did down below. It's day 44 of Jamie Eason's LiveFit program. It's a good one!

LEGS

•  

  Narrow Stance Squats

  2 light sets of 15 reps and 2 heavier sets to failure
•  

  Narrow Stance Leg Press

  4 sets of 8 reps
•  

  Barbell Step Ups

  4 sets of 8 reps
•  

  Walking Barbell 'Double' Lunges (step- down-up-down)

  3 sets of 20 reps
•  

  Single Leg Barbell Squat (foot on bench)

  4 sets of 8 reps
•  

  Seated Calf Raise

  3 sets of 20 reps, last set to failure
•  

  Standing Calf Raises

  3 sets of 20 reps, last set to failure
•  

  Leg Extensions

  3 sets of 10 reps, last set to failure

Breakfast for Dinner...a favorite at our house

We had a super yummy dinner tonight at our house. Lately it has been hard to please everyone but this recipe did it....

Recipe from www.paleomg.com

Meat Crust Quiche

1lb pork sausage
1small sweet potato, diced
1/2 yellow onion, diced
1 clove garlic
2 cups fresh spinach
4 eggs whisked (I used 5)
1tsp garlic powder
1/2 tsp paprika
Salt and pepper to taste

Pre-heat oven to 350 degrees

Make a meat crust in a 8x8 pan or something similar to that size.
Just put your sausage in the pan and press it to fit the pan.

Bake for 15 minutes or until it looks done. Drain off excess fat. I also dabbed the top to get even more of the grease off.

While crust is cooking sauté onions, sweet potatoes and garlic. Season with the salt and pepper. Add spinach and cover to cook and wilt the spinach

Let this cool before adding the eggs, garlic powder and paprika.
(I also added about a cup of cooked quinoa and some crumbled bacon to the egg mix)

Pour the egg mix on top of the meat crust and cook for about 23 minutes.

I served this with Ezekiel bread toast with a little honey drizzled on top. 

I will share another successful recipe with you tomorrow!

My Progress Pics...

Picture in pink shirt was taken April 1, the other two were taken today June 24.

Since April 1 I have been working on lifting heavy and building muscle. Progress is SLOW but lately I feel like I am finally seeing a difference. I am struggling to build my left arm as much as my right but with time I hope this will change. I am almost done with my second 90 day challenge and can't wait to start my third! I love what the challenge has done for me! 

What are your fitness and health goals? Weightloss? Muscle? Healthier lifestyle? 

I would love to coach you thru your challenge. Check out www.meganrencher.bodybyvi.com. Or go back thru some of my old posts for more before and after shots. 

Energy Bites...a New Twist

I posted a recipe a while back for some power protein balls. They are yummy but I improved on them and created a delicious and clean treat that has been approved by friends, hubby and kids...

Pic from www.fooddoodle.com (because I am horrible at food photography) 

 In food processor mix 1 cup oats, 1/2 cup almond meal, 2/3 cup unsweetened coconut.

Add in 1/2 cup peanut butter or any nut butter, 1/2 cup milled flaxseed, 1/3 cup honey, 1 tbsp chia seeds, 1 tsp vanilla, 2 scoops vanilla protein powder (I used my Vi protein).

Once mixed, roll into small balls. To give them even more yumminess roll them in cocoa powder and allow the cocoa to soak in. If you don't like a dark chocolate taste omit this step.

The biggest change is adding the 1/2 cup almonds and protein powder and putting the oats in the food processor. 

You seriously need to make these...NOW!. 

But share them or you may be tempted to eat them all.

I found another clean treat off Instagram. It's from JazzyThings. She has tons of great recipes. If you are on Instagram check her out. 

Clean No-Bake cookies

Mash 2 ripe bananas, add 1/3 cup cocoa powder, 1 cup nut butter of choice (I used peanut butter).

Mix in 1 tsp vanilla, 1/3 cup honey, and 2 tbsp milled flaxseed.

Mix in enough oats to get the consistency you want for your cookies.

Shape into balls and refrigerate. I froze the leftovers and enjoyed them for a little treat each night before going to bed. 

Enjoy my friends!

Progress pics and a Delicious Smoothies Recipe...

I have to take a minute and brag about this girl. She is killing her challenge. I am so proud of her. Can u believe how much of a difference her pics show! From day 1 to day 34 she was down 11lbs. And obviously many inches. Love it! She just recently posted on our private fb group page that she hit a huge milestone in her weightless journey...I am way excited to see where this girl ends up at the end of her 90 days. 

I had me the most delicious smoothie this morning for breakfast. It was so good I had it for lunch too:)

1/2 frozen banana

1/4 cup frozen pineapple

1/4 cup cottage cheese

1/4 cup milk

A little ice and water

2 scoops Vi protein

(I added a handful of spinach to my lunch shake)

I will be having this again tomorrow because it was just that good. All the frozen fruit and cottage cheese made it thick and creamy. like soft serve ice cream. Kids taste tested for me and gave it two thumbs up. Yes, healthy can be delicious.