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Wednesday, January 16, 2019

Clean Protein Recipes & Beginner's Barre Workout

Some prefer to work out first thing in the morning on an empty stomach. The idea is that you will burn more fat if your body does not have anything in your stomach so it will use your body's stored fat for energy. If I am doing this simple, quick workout, I will not eat beforehand. If I am going to be doing a longer, more intense routine like the one below, I prefer the energy boost of a green smoothie with chia seeds and peanut butter for added protein to aid in muscle development. I find I have more stamina and can push myself harder for a more effective workout. 


Green Smoothie Before Intense Workout 
Any green smoothie recipe will do but make sure that it has at least 2 cups of spinach.
Add 2 tbsps. chia seeds &
2 tbsps. peanut butter for added fat and protein.
15 g protein

After Workout Protein
It is important to consume an adequate amount of protein within one hour of your workout. This prevents muscle breakdown and improves muscle repair.
Below are three of my favorite protein sources.
Option 1
Banana egg pancake topped with peanut butter. Simply mash one banana with two eggs until completely mixed with no lumps. Add a little vanilla and cinnamon and cook over low heat in 2 tsps. coconut oil. Top with 1 tbsp. of peanut butter or almond butter (peanut butter is higher in protein at 4 grams per tbsp.)
14 g protein

Option 2
Ezekiel Bread with peanut butter (if you are allergic to nuts try substituting with sun butter).
9 g protein

Option 3
1/4 Cup cooked quinoa scrambled with 1 egg in 1-2 tbsps. coconut oil, toss in a cup of raw chopped spinach and sauté until wilted. Add sriracha sauce to taste.
8 g protein

I hope you find these recipes tasty and helpful in building strength and endurance. As promised, below is the full Beginner's Barre Routine. You may want to break it up like I have done in the previous posts or perform the entire workout 3 days per week. Either way, remember to listen to your body, stop if you feel fatigued and consult your physician before beginning any new exercise program.

Warm Up
Warm up your muscles before you start stretching in order to prevent injury. 
With your hands on the barre or holding on to the back of a chair slowly begin lifting your heels off of the floor and back down for 1 minute. 
Next begin a march keeping your toes pointed as you bring your legs up for 2 minutes. 

Remember to keep your belly button pulled in toward your spine and emulate elegant posture. Shoulders up, back and down. Think long, lean and graceful. 

Barre Work


Back Leg Raise 
With one leg straight back, lift your leg as high as you can behind you while balancing with the other leg and holding onto the barre or chair. Repeat this full movement 20 times. On the 20th back leg lift hold your leg at the highest position and pulse 20 times. Stretch: Immediately bring your leg in front of you and place your opposite ankle on your opposite knee (the stretch is called a gentleman's sit). Hold that stretch for twenty seconds. Repeat the entire set for both legs.


Side Leg Raise
With one leg straight to the side, lift your leg as high as you can out to the side while balancing with the other leg and holding onto the barre or chair. Repeat this full movement 20 times. On the 20th side leg lift, hold your leg at the highest position and pulse 20 times. You may add the arm not stabilizing you by gently lifting your arm straight up and using a fluid movement to bring it down to meet your leg, repeating with each leg lift. Stretch: Immediately bring your leg in front of you and place your opposite ankle on your opposite knee (gentleman's sit). Hold that stretch for twenty seconds. Repeat the entire set for both legs.

Front Leg Raise 
With one leg straight out in front of you, lift your leg as high as you can in front of you while balancing with the other leg and holding onto the barre or chair. Repeat this full movement 20 times. On the 20th front leg raise hold your leg at the highest position and pulse 20 times. You may add the arm not stabilizing you by gently lifting your arm straight up and using a fluid movement bring it down to meet your leg, repeating with each leg lift. Stretch: Immediately grasp your foot behind you with your knee bent. Slowly press your pelvis forward so you do not injure your knee as you stretch for 20 seconds (quad stretch). Repeat the entire set for both legs.

Baby Plié 
Holding onto the barre, feet hip width apart, slowly reach your body up on your tiptoes. Keeping that position slowly bend your knee slightly until you have performed one baby plié. Repeat this movement 20 times.

Grand Plié 
Position your boy into the grand plié (sumo squat ) and slowly perform 20 grand pliés. On the 20th plié, hold your plié and raise up on your tiptoes. Perform 20 pulses in that deep plié position on your tippy toes. Stretch: Immediately grasp your foot behind you with your knee bent. Slowly press your pelvis forward so you do not injure your knee as you stretch (quad stretch). Hold that stretch for twenty seconds and stretch the opposite leg. Repeat entire Grand Plié set. 
Incline pushups
Position your body with your arms on a counter or the Barre and your body at a 45 degree angle, feet flat on the floor. Perform 20 incline pushups and hold the last pushup halfway through and pulse 20 times ("baby" pushups). The closer your arms are together, the more you work your triceps, the further apart they are, the more you work your chest. Remember to keep your abs engaged as you perform this pushup (imagine tightening your stomach as if someone were to punch you in the stomach).Stretch: Reach your hands straight out and bring one arm toward your opposite shoulder while pressing your elbow toward you with your other hand for a tricep stretch shoulder stretch and hold for 20 seconds. Repeat the entire push up and stretch set.

Tricep Dips
Face your body opposite of the bar or counter and place your hands on the barre/ counter behind you. Slowly dip your body down 20 times and hold the last dip halfway through and pulse 20 times (do "baby" dips). Stretch: Reach your hands to the sky and bring one hand down toward you head while pressing your elbow back with your other hand for a tricep stretch and hold for 20 seconds.  Repeat the entire tricep dip and stretch set for both arms.

Rectus Abdominals
Place left hand on the barre with your side to the barre or counter. Raise your right hand straight up at a 45 degree angle and your right leg behind you at a 45 degree angle. Bring your leg up as you bend your knee and your arm down as you bend your elbow and touch your right knee to your right elbow. Repeat quickly 20 times then preform 20 mini pulses of this same movement. Stretch: perform a torso twist to stretch the abs and hold for 20 seconds. Repeat entire set and stretch for the other side.

Obliques
Place left hand on the barre with your side to the barre or counter. Raise your right hand straight OUT at a 45 degree angle and your right leg OUT at a 45 degree angle. Bring your leg out to the side as you bend your knee and your arm down as you bend your elbow and touch your right knee to your right elbow. Repeat quickly 20 times then preform 20 mini pulses of this same movement. Stretch: perform a torso twist to stretch the abs and hold for 20 seconds. Repeat entire set and stretch for the other side. 



This routine is for beginners but don't let the seemingly low intensity fool you! You will be sore if this is your first time. You may find your arms or legs burning or shaking as you complete certain movements. This is a good thing, you are building muscle. Now onto the weights...

Strength Training

You will use 3 lb weights
I know it doesn't seem like a lot but you will see, it is plenty :)

Front Shoulder Raises x 20 then hold at the top of your shoulders and perform 20 pulses
Stretch: Reach your hands straight out and bring one arm toward your opposite shoulder while pressing your elbow toward you with your other hand for a tricep stretch shoulder stretch and hold for 20 seconds. Repeat entire set and stretch.

Side Shoulder Raises x 20 then then hold at the top of your shoulders and perform 20 pulses
Stretch: Reach your hands straight out and bring one arm toward your opposite shoulder while pressing your elbow toward you with your other hand for a tricep stretch shoulder stretch and hold for 20 seconds. Repeat entire set and stretch.

Hammer curls x 20 then hold the weight at your elbow and perform 20 pulses

The following should be performed quickly.
Lat rows for 60 seconds
Stretch: perform a torso twist and hold for 20 seconds.
Air punches for 60 seconds


Floor Work

Pelvic Raises
Lying flat on your back, bend your knees and put your feet flat on the floor. Slowly lift your pelvis into the air and slowly drop it back down 20 times. On the 20th lift, hold your position in the air and pulse your pelvis from side to side. You will feel this in you glutes and I don't know about you but I just do not like doing this in front of anyone else! It is a powerful move though so don't skip it! Stretch: Bring your opposite ankle to your opposite knee and hold that stretch for 20 seconds per leg. Repeat entire set.

Pretzel
Sit up and stagger your legs with knees bent to form a zig zag. Balancing with one hand on the floor and the other stretched out in front of you slowly lift your back knee off the floor and repeat twenty times for both legs. Repeat. The movement will be minimal but with maximum results.  If you have trouble, YouTube it ;)


Lie on your tummy. Legs and arms straight out so your body form one long line. Keep your head down as you use your stomach and back muscles to slowly lift your arms and legs off the floor. Repeat 10-20 times and hold on your last rep. Move your arms and legs as if you were swimming for 15-30 seconds.

I usually perform the ab routine found here at this time.


Cool down and stretch

Child pose for 20 seconds
Cobra on elbows for 20 seconds
Torso twist to stretch for 20 seconds
Reach your hands straight out and bring one arm toward your opposite shoulder while pressing your elbow toward you with your other hand for a tricep stretch shoulder stretch and hold for 20 seconds.
Reach your hands straight out and bring one arm toward your opposite shoulder while pressing your elbow toward you with your other hand for a tricep stretch shoulder stretch and hold for 20 seconds.
Bring your leg in front of you and place your opposite ankle on your opposite knee (the stretch is called a gentleman's sit). Hold that stretch for twenty seconds. Repeat for other side.
Immediately grasp your foot behind you with your knee bent. Slowly press your pelvis forward so you do not injure your knee as you stretch for 20 seconds (quad stretch). Repeat for other side.

Standing with legs hip width apart point one toe toward the ceiling to perform a calf stretch. Repeat for other side.



Energy and strength are the primary reasons I am dedicated to a fit lifestyle. I find I have the energy to engage my children in active play when I am consistent with a clean diet and regular workouts. What are your reasons for wanting to be fit? Do you have personal fitness goals? For instance, where do you want your fitness level to be one year from now? Where do you want to be one month from now, one week from now and at the end of today? I hope some of the ideas found here aid you in reaching your goals :)
Grace & Peace,
Adoring Family

Grace and peace,
Adoring Family


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