Guys it’s the day day of our ABStober challenge!!
Day 31
31 crunches
31 reverse crunches
31 double crunch (lift hips & scaps)
31 heels to ceilings toe taps
31 leg raises
31 R side leg raises
31 L side leg raises
31 (per side) bicycles
31 (per side) cross body snaps
31 jack knives (!!!)
Hope it was a successful challenge!!
Xo- Mia
Ok… I wanted to post this YESTERDAY but there was a bit of “strategery” issues with my beloved DJ… NO SCENE!
Instead of #MusicMonday , we’re having #Tune-yTuesday !!
Here’s a ghoulishly good mixtape for your workouts this week!!
>> Mia’s Halloween Mix <<
Enjoy Yall!!
xo – Mia
WOW!!!
Guys, I cannot believe that we’re on the second last day of October/ABStober already?!
Man!! This month has FLOWN by. Happy CHOOSEday, everyone!! In light of the Choose-tastical nature of this day, I am giving you some options for the workout as well!
Day 30
Option A – 4x
Option B – 4x
Option C – 2 rounds of each
AND CHOOSE YOUR ADVENTURE!!
xo – Mia
More rain… More core work!
Naturally!
Day 29
Repeat 2x
Enjoy!!
Xo – Mia
So ….
I heard yesterday was National Pumpkin Day!! I’m late but it happens 🙂
Any who just thought I would share A few great things about our orangey, globular, bulbous friends:
• They’re nutritious – low in calories & sodium, high in fiber, protein, iron, B vitamins (the seeds), and beta-carotene.
• They’re good for your inside AND outside! – a great ingredient for skincare products as they contain exfoliating enzymes, plus vitamin A, vitamin C, and zinc, which help brighten your skin.
• They’re FUN! – Pumpkins can be carved, painted, mod podged, and glittered in any number of ways to create beautiful decorative pieces for the fall.
• Not only are pumpkins native to North America, they’re also one of the US’s most popular crops, with 1.5 billion pounds grown each year (& part of tge reason why both Canadian & American Thanksgivings are celebrated with pumpkin-y goodness).
• Plus they are just plain yummy!! Sweet, Savory, hot or cold, solid, liquid & in between. They’re so diverse!
As the most recognizable pumpkin-centric “holiday”, Halloween, is right around the corner, I am posting a couple of my go-to pumpkin based recipes!
I’m not a fan of pumpkin spiced lattes or teas, although I do love a nice pumpkin spiced Snickerdoodle Cookie on a cheat. I will occasionally jazz up my protein shakes with some added pow if I’m in a building phase. Here’s a Pumpkin-Licious one:
Pumpkin Pie Protein Shake
• 1-2 scoops clean vanilla protein (I like Nature’s Whey)
• 1 cup puréed pumpkin (canned, unsweetened or fresh)
• 1 cup plain or vanilla unsweetened almond milk
• 1TB chia seeds
• 1/2 cup raw oats
• pinch nutmeg, pinch cinnamon
• 6 ice cubes
Blend and enjoy – if you want it thinner you can skip the oats or add water.
—————-
I’m probably one of the few people who prefer pumpkin ;and sweet potato as a starch vs dessert base, here’s the easiest recipe ever:
Baked Pumpkin ‘Fries’
• Preheat oven to 375F, cover a cookie sheet with foil & lightly grease with coconut oil
• 2 cups pumpkin – raw – cut into “fries”
(I like 1/4″ thick, 2″ long)
• in a small bowl mix Seasoned Salt, chili powder, garlic & onion powder, nutmeg, dried parsley, black pepper – ground
• lightly cover the fries in coconut oil (I use my hands) & sprinkle with seasoning mix
• bake for 25min, flip & continue baking until crisp
—————
If I’m doing pumpkin as a sweet base, I will typically opt for muffins/cake vs pie – don’t ask me why, I just don’t like it – here’s a kid friendly secretly healthy baked treat everyone will enjoy:
Pumpkin Carrot Muffins
1/2 cup organic honey
1/4 cup organic maple syrup
1/4 cup coconut oil
1 1/3 cup vanilla yogurt
2 cups pumpkin puree
2 large eggs
4 tablespoons orange juice
3 teaspoon vanilla
2 1/2 cup carrots, grated
5 TB Chia Seeds
2 cup whole wheat flour
2 cup all-purpose flour
1/2 cup cold milled flax
2 teaspoon baking powder
2 teaspoon baking soda
2 teaspoon cinnamon
1/2 teaspoon allspice
Preheat oven to 350 degrees F. Line 36 muffin cups with baking liners.
Grate the carrots (I use a box grater and use the second largest sized hole). Set aside.
In a medium sized bowl, combine the carrots, flours, flax, chia, baking powder and soda, cinnamon and allspice. Stir to mix well. Set aside.
Mix room temperature Honey, room temp maple syrup & room temp coconut oil in a large bowl. Beat using a stand mixer or a hand mixer until well combined and smooth. Add the eggs and beat until incorporated. Stir in the yogurt, pumpkin, orange juice, and vanilla.
Add the flour mixture to the sweetener/egg mixture. Stir with a wooden spoon until well mixed, but do not over beat.
Add batter to half fill each muffin cup, making about 36 muffins in all. Bake muffins at 350 degrees for 14-16 minutes, or until cooked through when tested with a toothpick.
Remove muffins from the pan and cool on a wire rack completely.
*you can add dark chocolate chips if you want to make it more of a treat.
Hop you Enjoy them, loves!!
Xo – Mia
***Oops*** Apparently Tweet Didn’t Load Properly!!
HERE IS THE REAL ABStober DAY 27 WORKOUT
>>
Day 27
Repeat 3-4x
>>
Sorry for the delayed post / mistaken blankness!!
xo – Mia
Hey all,
I had the most amazing day today!! TGIF Indeed!!
Taught Spinning for the first time since living in JA; new client did great on her first day; booked another new client who starts Nov 1; had a killer leg workout; plus found a place that makes delicious grilled-fish tacos!!
Anywho, here’s today’s Abs workout!
Day 26
Repeat 2x
Okie doke… here are the videos of a few of the exercises I did yesterday!
I did Core and Cardio in the a.m after my first set of clients & floor shift. And as the BIG BOY, it was my Leg-sculpting day – so the first two vids are leg building, shaping moves!
The workout started Nice and simple 4 sets of 25rep Leg press (hip sled), superset with 15 reps, per leg, of shot gun squats.
Lateral Lunge to Curtsey Lunge SUPERSET with Squat Jump Kickouts
Here are a couple stills from the videos…
Lateral (side) Lunge
into a
Curtsey (cross over) Lunge
We Superset the Lateral Lunge to Curtsey Lunge (15reps, of each, per leg) with 20 squat jump kickouts, for 4 sets.
Barbell Weighted Hip Raise (Hip Thrust)
Weighted Hip Thrust
We Superset the Hip thrusts (15reps) with Reverse Hyperflexions
20 with Adduction (*heels snap together) & and 20 with Abduction (*heels kick apart)
for 4 sets.
EN: I’m special needs at times, and aside from what I had posted on Instagram, I deleted the original two pics from my iPhone… Sigh… Yesterday was mentally challenging…
When I took my car in to the shop, my training partner / army buddy came to “rescue” me. In return for him picking me up, I had to go do shoulders with him, as “pay back”. I’m OKAY with THAT!!
Here is one of the moves we finished with.
Anterior Cable raise in Plank Position
This move (12 per arm), was Superset with 45lb Plate shrugs (25reps), for 4 sets.
Enjoy the Vids! And try them if you like – let me know how they go!
xo – Mia
Yes Yes y’all.. This is part 1 of a Two-Parter.
Due to unforseen issues and car troubles yesterday, I wasn’t able to do any blogging (*on top of a few other things I was unable to do – but I ate clean and got all 3 of my workouts in… #whatsyourexcuse ?).
First things first.. I’m poppa; freaks all the honeys, dummies, Playboy bunnies, those wanting money… (*Whoops! Sorry! Song break down! Any time I use that phrase BIG pops into my head…) Pardon my digression… Let me go on…
First: ABSTOBER!!
Day 24
Being that today was my Training Partner’s birthday, we will use his favorite routine. It’s “simple” but it’s repeated moves, making it high volume.
Repeat 2x
———————————-
Day 25
Look out for Part 2 !!
Videos from the workouts yesterday!
xo – Mia
Hey all!!
My Monday went from 1 workout & 2 clients (planned) to 4 clients, 2 clients and last minute subbed in coaching a swim practice… happy for the work ($_$), but my brain was on E, and the blog got put aside for the final copy.
Here is a 2-for-1! Day 22 & 23
— AND THEN —
Repeat 2-3x
This one was a good one today! Had my client do it after our 6 rounds of Circuits
<< 2min WORK, 30sec REST>>
skipping (alternate rounds of single & double unders)
push ups
squats
pull ups
1-2 lunges
plank knee cross-overs
xo – Mia
BodyMorphology ::: MAKE AMAZING HAPPEN 