A Day In The Life

20 Apr 2020 no comments Morwenna Voss Categories Blog

Hi! It’s Angela here. Now, more than ever, we need to take care of ourselves! So I decided to share a day out of my self-care routine to inspire you to do the same!

Be well, and take care of YOU!

Daily Affirmation

“I start today with a clear vision of my goals, what I want and expect to achieve. I will give it my all to be the best me that I can be!  I know that I can do it. I have faith in myself!

I AM dedicated

Having dedication in your self and your ability to commit to your goals will secure your success in following through. We all have those moments when we would like to give up or push our goals to the side. Use this mantra today to push through your personal roadblocks and dedicate to your promises. It will surely feel amazing when you see how far you can go!

Motivational Tip

Use the motivational power of MUSIC! Music has been proven to help those who are exercising enjoy it more and exercise longer with more passion!Download your favorite play list. Use songs that inspire you to get moving and grooving! Reward yourself with a new song added to your play list every week when you stick to your workout routine.

At Home Upper Body Workout

Aim for 45 minutes of strength training. After your strength training, aim to perform 20-30 minutes of cardio of your choice. You can run/jog, ride your (stationary bike), or jump rope in between sets or an online class.

Directions and Instructions

Triceps kick backs- Dumbell (or just use household cans from your pantry) in hands, hinge at waist, keep arms close to your side and alternate arms going back straight.

Dumbell Row: Dumbell in right hand, place left hand on bench with a good back position let the dumbell hang and pull up keeping your elbow close to your body for a 1 count and hold for a one count. Bring the dumbell back down to the starting position in a 3 count. Repeat with left arm.

Dumbell bicep curls: Dumbell down at your side, palms facing you alternate arms as they squeeze all the way up to the shoulder, turning the palms out. Drop wait slowly and do otherside.

Alternating Dumbell shoulder press: On your feet stand tall with the dumbells resting on your shoulders. Stand on one leg for balance and core activation. Start with your right arm press up and on the way down press your left arm up and repeat.

Back Extensions:Using a Swiss ball lower yourself slow and come backup. Be careful not to over extend.

Swiss Ball Crunch:On a Swiss ball crunch up slow and hold, then back to the starting position slow. Do not pull on your head.

Jump rope in between each set for 30-45 sec. Do 15 reps of each exercise on each side or timed. 3 Sets of each exercise and finish with 20 minutes of cardio.

I like to hydrate and eat 60 minutes before my workout and within 30 minutes of my workout.

BREAKFAST

My World Famous “Body Builders” Breakfast!

It’s simple, easy and straight to the point!

Ingredients:

4 Egg Whites plus one whole egg, scrambled with sauteed veggie of your choice. I suggest Crushed garlic, tri colored peppers, spinach, scallions, broccoli, or even just plain! Use an olive oil or coconut spray for the pan.

½ cup cooked oatmeal topped with ¼ cup of blueberries or strawberries.

Ingredients ½ Dry 100% Quaker Oats (no quick oats)

1 cup water

Dash of Himalayan salt (optional)

½ cup fresh or frozen blueberries or (any berries/apples/cinnamon)

1 tbsp agave nectar

1 tablespoon of Coconut/olive oil

Small handful of Pecans/walnuts (not both)

10 Dried cherries (Optional)

1 scoop protein powder (Optional)

1 scoop of Chia Seed (optional) (I like Achiva. Made locally)

Directions

Begin with boiling water; add a tsp of coconut/olive oil, and dash of salt. While water is boiling pour Quaker Oats, coconut oil and Chia seed into the pot. Pour in Frozen Blueberries(optional) Fresh will go on top after cooked unless you like them warm. Immediately turnt he stove off, cover the oatmeal and let sit for 5-8 minutes. Return to oatmeal, stir in pan, serve1 cup cooked oatmeal into a bowl. Add pecans, agave and cherries (all optional) Stir in protein powder and serve. Cup of tea and a tall glass of cold water. STAY AWAY FROM JUICES of any kind)

MID MORNING SNACK (between 10 and 11:00): OM POWER protein powder

2 scoops of OM POWER Protein Powder mixed with 8 ounces of water, almond milk or coconut milk. I suggest OM POWER organic Protein powder or any high quality protein powder that is NOT SOY based. You can mix with 4oz water 4oz almond or coconut milk. (8 oz total)

Helpful Tip: Pre-set up your protein powder in a plastic shaker the night before, so you are ready to simply add liquid and drink!

LUNCH

Citrus Shrimp and Quinoa Salad

This quick and easy recipe is both deliciously light, yet filling. Shrimp is a dieters dream because it’s full of essential protein and vitamins, yet low calorie and high in protein.This sounds like a fancy recipe, but shrimp is so simple to prepare and quinoa too!Its exotic yet so fast to whip up!

Ingredients:

½ cup cooked quinoa

1 pound medium shrimp, peeled and deveined

1/2 cup fresh lemon juice

1/4 cup fresh lime juice

1/4 cup extra virgin olive oil

1/2 cup scallions, chopped

2 tablespoons chopped fresh mint

2 tablespoons chopped, fresh cilantro1/4 cup chopped red onion or scallions

1 cup halved cherry tomatoes

1 Teaspoon coconut oil

salt to taste freshly ground black pepper

Cooking Instructions:

1. Bring a large pot of salted water to a boil and tsp of coconut oil. Add the quinoa and cook until tender, make just like your oatmeal. Allow to cook for 1-2 minutes. Boil the water and as you pour in the quinoa turn heat off and cover. Let stand for about 10 minutes(check package directions for specific cooking times). Drain and let cool.2. Bring another pot of salted water to a boil with 1/4 cup of the lemon juice. Add the shrimp and turn off the heat. Leave the shrimp in the hot water until they are just cooked through, about 90 seconds. Drain and let cool.3. Whisk the remaining lemon juice, lime juice and olive oil together in a large bowl. Mix in the quinoa, shrimp, herbs, onion and tomatoes.4. Season with salt and pepper to taste. Serve warm or chill. I like both. It is a great lunch for next day leftovers. Double the recipe to make enough for both!

MID AFTERNOON SNACK

(between 3 and 4:00): MTT 2 scoops of OM POWER Protein Powder mixed with 8 ounces of water, almond milk or coconut milk.

DINNER: Pesto Grilled Salmon with a Side of Baked Yams

A flavor combination you’ll love!

Ingredients:

•1 salmon fillet (3 pounds)

•1/2 cup prepared pesto

•2 green onions, finely chopped

•1/4 cup lemon juice

•2 garlic cloves, minced

•4 garnet yams

Directions

Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Place salmon skin side down on grill rack. Grill, covered, over medium heat or broil 4 in.from the heat for 5 minutes.In a small bowl, combine the pesto, onions, lemon juice and garlic. Carefully spoon some of the pesto mixture over salmon. Grill 15-20 minutes longer or until fish flakes easily with a fork, basting occasionally with remaining pesto mixture. Yield: 12 servings.Wash, peel and dice up yams. Lightly coat with olive oil. Place on baking sheet covered inf oil. Bake for 30 minutes to 1 hour, or until tender in center (cook time will depend on how thickly the yams are sliced/diced)

 SNACK:If you get hungry after dinner I like to eat 2 TBSP of TransformVanilla Cranberry Power Butter with an apple.

Nighttime Meditation and Visualization

Tell yourself:  “I am worthy of a better lifestyle and I believe in myself! Living fit is a choice, and I choose to live my best life NOW! Tomorrow is another gift for me to prove to myself that I can do it. I will be positive and helpful to myself. I choose to give myself the best gift ever, the gift of exercise!” Close your eyes and use the power of visualization! Visualize and clearly imagine you with the body of your dreams-how you would look, feel and experience life in this body of confidence, health and super charged energy!