0-5min walk 3.5mph

    5-5:40 1 incline, 5.5mph

    5:40-6 1 incline, 8.8mph 

    Repeat minute 5-6 five times. 

    10 assisted pull-ups 

Do as many rounds as you can in 35 minutes. 

This workout was a great change up if you get bored on the treadmill. It also helped me to push myself hard!

Stumbled upon this great website. It has awesome healthy recipes and lets you calculate your own nutritional content if you make your own!

American Flag yummy healthy dessert!

25 Minute Stairmaster HIIT

3 minute warm up @ level 4

60 sec @ level 10 (high intensity setting, should be climbing fast!)

60 sec @ level 5 (recovery, long stride)

Repeat x 10 

2 minutes cool down @ level 4

Can’t wait to take this little girl on runs! Hopefully within the next few months. 

Tonights dinner served with sautéed green pepper, mushroom, onion, & tomatoes. 

After the veggies were sautéed, I threw them in the oven with a couple golden potatoes to roast with the chicken. 

Successful healthy dinner for 3-4 people. 

Made this great recipe into a sweet treat for the roomies and I :)

Makes 12 perfectly portioned  large muffins if you don’t have a bread contain like me!

  12 Servings

Amount Per Serving: 1 Muffin

• Calories: 242.4
• Total Fat13.7 g Saturated Fat2.7 g Polyunsaturated Fat2.8 g Monounsaturated Fat 6.9 g
• Cholesterol17.1 mg
•  Sodium226.1 mg
•  Potassium217.7 mg
• Total Carbohydrate30.6 g    
•  Dietary Fiber3.1 g    
•  Sugars13.4 g
•  Protein4.9 g

5 minute cardio warmup

*Side plank with lateral db raise-15 reps

*Bench push up- 15 reps 

*Side plank with lateral db raise- 15 reps

*Bench push up- 15 reps

      *Repeat for a total count of 3 sets

Bench tricep dip 3x12

Lateral pulldown 3x12 

Bicep curl 10, 9, 8, 7, 6, 5, 4, 3, 2, 10 

Assisted pull up 3x10

(If extra 20 minutes? [I try not to be at the gym longer than 1 hour])

4.5, 8 speed x2 (4 min)

4.5, 8.5 speed x2 (4min)

4.5, 9 speed x 2 (4min)

4.5, 10, 4.5 speed (3min)

4.5, 7 incline minutes 15-20

Total treadmill time= 20 minutes

Okay. 

So I have a serious problem with water. I just cannot have it plain unless I am at a restaurant. So I am always looking out for good no cal no sugar no fake crap drinks. 

The Arnold Palmer half lemonade half iced tea= 2 big thumbs up

1. 99 cents

2. No cal

3. No sugar

4. No sodium

:) Perfect summer drink. I wonder if it comes in packets? 

To Make List!!!!!!

Riia’s Raw Vegan Chocolate Chip Cookie Dough Truffles

Ingredients:
2/3 cup Raw Almonds
1/3 cup Rolled Oats
3 tbsp Organic Agave Nectar (or honey)
1 tsp Vanilla Extract
Handful of Cacao Chips

How to:
In a food processor, blend almonds and oats. Once they reach the texture of flour, add in agave and vanilla. Blend until dough forms. If neccesary, add more agave. Mix in cacao chips with a spoon. Roll into little balls. Refridgerate. Enjoy! :)

(via riiaeatsright)