Weekly Workout: Legs

Just about every lady I know wants long, sexy, toned legs. For this workout though, I encourage you to do things for you, rather than for how you think society is telling you to look. I have found if you approach each workout with a mindset of gratitude towards your body’s abilities and a tenacity to see what you can achieve, your entire approach towards fitness will change. See if you can adopt this mindset while you give this workout a try.

Low-Intensity Cardio

If you had told me three months I would be advocating for low intensity cardio, I would have called you crazy. But this one workout has seriously changed my exercise game. Here’s what you do:

  • Hop on the treadmill
  • Bump the incline up to 15%
  • Walk at 3mph for 45 minutes

Seriously, try it. The first time I did, it totally kicked my butt. I’m talking dripping with sweat, totally out of breath kicked my butt. Walking on an incline burns a TON of calories, and also helps to firm your hamstrings and calves.

Workout

After your 45 minutes of cardio, give this workout a try. Choose heavier weights that will challenge you. Rest 30- 60 seconds between sets. The shaking is a good thing I promise.

  • 3 sets X 12 reps Barbell back squat + as many jump squats as you can do between sets
  • 3X10 walking lunges/leg (optional: hold dumbbells)
  • 3X10/side banded side steps in a squat position (Check out these resistance bands)
  • 3X12 Bulgarian split squat/leg (optional: hold medicine ball)
  • 4X15 lying leg press machine

 

Now lets get to work and see what those legs can do! Questions, comments, concerns? Any workouts your dying to see? Let me know in the comment section!

Avocado Toast

Guys, I seriously LOVE this breakfast. When you think of avocado toast, you most likely think of a glitzy Hollywood celebrity daintily eating a $20 piece of toast. I am here to tell you that does not need to be the case.

Why it’s Good for You

The healthy fats in the avocado help your body to absorb other nutrients. The sprouted bread is rich in fiber, which will keep you satisfied all morning long. The sprouts, though they may be small, are rich in vitamins and minerals and are a great source of plant-based protein.

What You Need

  • Sprouted Whole Wheat Bread
  • Avocado
  • Alfalfa Sprouts
  • Olive Oil
  • Salt and Pepper to taste

How to Make It

  1. Toast 2 slices of bread to your desired toasty-ness. I think you can handle that one.
  2. While the toast is toasting, scoop a whole avocado (minus the seed, obviously) into a bowl. Mash it up to a relatively smooth consistency. Think homemade guacamole texture.
  3. Top the toast with avocado, sprouts, a drizzle of olive, and salt and pepper
  4. Enjoy!

Cost Breakdown

  • Sprouted Bread- $5 for 12 slices; About $0.42/slice
  • Avocado- $5 for 5 Avocados; $1/avocado
  • Sprouts- $3 for a container with 3 servings; $1/ serving
  • Olive Oil/Salt/Pepper- you likely already have these items, so FREE!

For a whole week of avocado toast, you would likely pay roughly $16 for 5 meals, which breaks down to around $3.20 PER BREAKFAST! Come one, you know you spend more than that when you go out.

 

And there you have it! A whole food, nutritious, inexpensive breakfast that will make you feel fancy AF.

Eco-Friendly Valentine’s Day

Valentine’s Day is fast approaching! Here are some ways to make your V-day plans eco-friendly on a budget.

Chocolates

In lieu of those generic chocolates in crude heart shaped boxes, opt for chocolates bought in bulk. You can arrange the chocolates in a mason jar, and fasten it with a ribbon with a heartfelt note to give to your valentine. Not only will you reduce your carbon footprint, you can hand pick the candy you know your sweetie will love. It’s really a win-win.

Flowers

Rather than buying cut flowers that will inevitably die in a week, consider buying your valentine a potted plant. There are many benefits associated with having an indoor plant, including temperature/humidity regulation and carbon dioxide reduction. Also, you can nurture a plant to help it grow and thrive…. Which is basically the cutest metaphor ever for your ~love~. Would you want your relationship to shrivel up and die in a week? I didn’t think so.

Dinner

Instead of a fancy (read: expensive) dinner at a fancy (read: snooty) restaurant, try making a tasty three-course meal with you V-day date. You can make an outing of going to a local farmers market and picking out seasonal ingredients. Once you get back home, turn on some suave music and get cooking. Cooking is an excellent way to bond with one another, and you’ll save a couple bucks in the process. A sample seasonal menu could be:

  • Roasted Butternut Squash Soup
  • Almond Crusted Chicken with Brussels Sprouts
  • Single Serving Apple Crisp in a Ramekin

Drink

Once again, GO LOCAL when it comes to alcohol. Check out some local wineries or breweries to find a drink that tickles your fancy. Don’t have time for that? Opt for wine in a recyclable cardboard box. I know, I know, but hear me out. Boxed wines produce up to 85% less waste than traditional bottled wines, and they can be safely transported to just about any location a date may take you (a romantic evening hike followed by a nice red while you watch the sunset? Check!) I am a big fan of Bota Box wines; they are BPA free and 100% recyclable.

The Birds and the Bees

Listen, it’s no secret that Valentine’s Day is one of the ~sexiest~ holidays. Using Sustain Products is one eco-friendly way to get down with the person you love (or the person you’re hooking up with, your FWB…. Y’all know I don’t judge). These awesome condoms are made in a responsible and sustainable way. They are certified by the Fair Trade Rubber Association, certified Vegan and non-GMO (read: no sketchy chemicals in your most intimate parts), and are never tested on animals. Also, 10% of their company profits go to women who don’t have access to publicly funded reproductive health and family planning services!!! You can purchase Sustain products here. They are also sold at Whole Foods, Sprouts, TARGET, and other natural-minded retailers.

 

And there you have it! I hope all of you lovely people have a great and environmentally mindful Valentines Day. What if you don’t have a S.O. with whom to share this day with??? Don’t fret! Here are a few ways to have an eco-friendly Galentines Day for all of you fabulously single ladies (and guys!) out there.

Eco- Friendly Galentines Day

Ah, Galentines Day. A sacred holiday observed on February 13th by single females and their friends everywhere. Here are some ways to have an environmentally mindful, fabulous day of papering that would make even Leslie Knope envious, all while keeping your budget in mind.

Mani/Pedi

Grab a bowl filled with warm water. Add some almond or grape-seed oil, a few drops of your favorite essential oil (I like lavender or eucalyptus), and soak your troubles away. RGB Cosmetics makes some great nail polishes that are produced under fair trade conditions. 
Additionally, all products are cruelty free, gluten free, paraben free, and vegan. To top it all off, each bottle is under $10. Check out some of their trendy colors here.

Homemade Bath Bombs

Get together with some of your girlfriends and make these DIY bath bombs! Extra bonus: you can treat yourself to a luxurious bath when your friends go home. To make these all-natural bath bombs, you’ll need:

  1. Baking Soda
  2. Cream of Tartar
  3. Arrowroot Powder
  4. Pink Himalayan Salt
  5. Liquid Coconut Oil (or other Carried Oil)
  6. Essential Oils for Fragrance
  7. Bath Bomb Molds – (You can also use Norpro meatball tongs).

You can likely buy most of these ingredients in bulk, which will cut down on cost and waste since you will only buy what you need. Get the full recipe here, courtesy of NaturallyHandcrafted.com!

Host a Galentines Day Brunch

Check out your local farmers market for seasonal produce and inspiration! You could make waffles from scratch and adorn them with pomegranate or pears, purchase bacon from a local farmer, whip up some sweet potato hash browns, and scramble some eggs from a local hen farm. Of course, no brunch would be complete without Mimosas. Lucky for you, oranges tend to be in season during the month of February, which means…. Orange juice sales! See if you can get your hands on some fresh squeezed juice for optimal taste. You could juice your own, but most Whole Foods locations have a juice bar with pre-squeezed fresh OJ. Mix it with your favorite champagne and drink as is, or if you’re feeling really adventurous, add some frozen pomegranate seeds to step up your brunch game.

Potluck Dinner and a Show

Plan a cute potluck dinner with your friends! While you can’t be entirely in control of what your guests bring, you can make sure that your contribution is healthy and eco-conscious. Plus since you will only be responsible for one dish, you will spend less money overall, which is always a good thing. After dinner, treat you and your guests to a double feature of Magic Mike and Magic Mike XXL. Come on, you know those movies were made for Galentines.

Volunteer

Grab a group of friends (heck you can even go by yourself!), and set out to do a day of good. A lot of people are “volunteered out” after the holidays, which means there are plenty of organizations that would greatly appreciate your presence! Find a place near you that you think could use some help-a food bank, a women’s shelter, the humane society, etc. and get out there and spread the love.

Slap anyone who uses the word “single” in your presence.

This is 100% eco-friendly and 100% free.