Now Offering Personal Training services!

Check out my website at:  www.simpsonfit.com

I am so excited to share my passion with others!  There is no better feeling than feeling healthy and strong!

Exciting News in the Works!

In pursuit of happiness, I am excited to share that beginning January 1st, I will be taking on personal training clients in a studio here in Brownsburg!  I have had the privilege of working out with Kattie Fleece for years, and I am so excited for the opportunity to work alongside her!

Spots will be pretty limited in the beginning.  I am willing to take up to 10-15 clients at most. The first 5 that sign up will receive an additional session for free.  Every referral you send me will earn you free sessions as well!

Stay tuned!  

A Minor Set Back and Healthy Lunch Ideas

Just when you think you've found the perfect balance, the perfect splits for workouts, to finally be in YOUR groove, and BAM.  You have a setback.  It can stop you in your tracks, discourage you or even give you a reason to make excuses not to workout.  This very thing happened to me a couple of weeks ago, hence the partial reason I haven't written a post lately!  I somehow tweaked my left wrist to the point I almost dropped a 60 lb weighted barbell on my head while doing behind the head presses.  This has greatly limited my ability to do any upper body workouts.  (You don't realize what an important role your wrists play!)

So, I have resorted to lower body workouts, lots of HIIT, plyometrics, and even some steady state cardio.  I could have easily taken the high road and used my injury to neglect my workouts.  But, I've kept on truckin'.  Killing these stems! 

I am hoping I am able to start upper body lifting sometime this week.  I initially took 4 days off, tried to lift with wrist straps and pain returned.  I am now on day 4 again of no upper body, so we will see where I am pain wise next week.

Moral of story.....LISTEN to your body.  If you experience a new "pain" stop whatever it is you are doing and rest.  Permanent injury can result if you keep on keepin' on. 

Oh, and here are a couple of my current lunch time favorites!

Shoulder Workout

It's no secret that upper body will always be my favorite workout.  Shoulders being my very favorite.
In my opinion, well defined shoulders, specifically the delts, is a great measure of strength and fitness.  This area is a particularly difficult area for me to build, as my arms are long.  I envy all of the short women with shorter arms.  Short arms = shorter muscles = easier to bulk.  That's no lie. 

Anyway, here is the workout I did yesterday morning. 

Dumbbell shoulder press drop sets 25 -20 - 15 - 12
4 sets (8 - 10 - 12 - 15 reps)

Shoulder press on smith machine with 2 pulses at bottom  45 lb
Reverse Delt Flyes - 12 lb
Bent over delt raises - drop sets - (15 - 12 - 10)
4 sets

Strict Press on smith machine - 45 lb
Bar shrugs - 75 lb
Seated delt (lat) raises - 15 lb
4 sets

Cable lat raises - 10 lb
Cable Front raises with shrug - 7.5 lb
3 sets

Alt. arm lat raises - 8 - 10 - 12
DB shrugs - 25, 30 lb
3 sets

I have been making it a point to incorporate shoulder and glutes twice a week.  One isolation day, and then I do a shoulder/glute day.  Determined to shape up my slow-to-make-progress areas!

Homemade Granola Bars

Over the weekend I whipped up a batch of homemade granola bars for the kiddos. It's Tuesday and they are almost GONE. I'd call that a win for mom!  I'm not real good at measuring ingredients precisely, so you may have to make a few adjustments.  Here is an approximation of what I used.

1.5 cups gluten free oats

1/3 cup honey

2 T coconut oil - melted

1/4 c milled flax seed

1 tsp vanilla

3 T PB2 (you can also use all natural nut butter)

1/4 c unsweetened coconut

Mix it all together and spread in a 9x9 parchment paper lined dish. Chill in refrigerator for about 30 minutes and then cut into bars.  Store in air tight container in fridge.

Clean Eating Grocery List

I get asked a lot about what I eat.  I would love to tell you that I eat clean ALL the time, but I'm human, and I do like pizza, wine and chocolate.  So, my eating is about 80/20.  Clean 80% of the time with the other 20% being treat meals.  (Usually 1-2 per week).  I honestly don't think you should have to give up indulgent foods all together.  Moderation is key, and just remember to make your treat meals just that.  Don't let a meal turn into a day or weekend.  Enjoy it and then move on.

So, here is a basic list of things that I consistently eat. 

Protein:  lean beef, chicken, eggs, lean turkey, fish (tilapia is my go to), protein powder (occasionally post workout)

Oils:  (sparingly)  coconut, EVOO

Healthy fats/proteins:  avocado, cashews, almonds, natural PB, salmon

Fruits:  apples, blackberries, blueberries, mango, tangerines, tomatoes, bananas

Veggies:  broccoli, asparagus, brussel sprouts, peppers, romaine, spinach, carrots, cucumbers, green beans, zucchini/squash, spaghetti squash

Dairy:  greek yogurt, cottage cheese, reduced fat and skim milk cheeses (sparingly)

Sweeteners:  stevia, apple sauce, honey, maple syrup (occasionally)

Condiments:  red/white wine vinegars, reduced sugar ketchup, coconut aminos, low sugar salsa, sriracha, yellow mustard, honey, chili paste, tomato paste, tomato sauce, low sodium stocks/broth

Other:  unsweetened almond milk, vanilla extract, herbs and low sodium spices

Carbs:  beans, oats, whole wheat pasta (occasionally), peas, brown rice, rice cakes--lightly salted, low carb, whole wheat tortillas (occasionally), low carb-whole wheat-low sugar bread (occasionally), sweet potatoes and occasionally red potatoes

There you have it!  You can find most all of these foods in my pantry and fridge at any given time! 

A Valentine Treat

Delicious.  Grain free, gluten free, dairy free, refined sugar free.  (Yes, they are paleo.  No, I am not following a paleo diet, but these are SO good.) 

Almond Butter Chocolate Chip Blondies
Ingredients:
1/4 cup coconut oil
 1/3 cup honey
1/4 cup almond butter
1 egg
1/2 tsp. vanilla
1 1/4 cups almond flour
1/2 tsp. baking powder
1/8 tsp. baking soda
1/2 tsp. salt
1/4 – 1/2 cup chocolate chips (dairy free if you are concerned with dairy)
Directions:
1. Preheat oven to 350 degrees. Grease 8×8 pan or line with parchment paper.
2. Combine wet ingredients in a large bowl. Mix well with an electric mixer.
3. Combine almond flour, baking powder, baking soda and salt in a medium bowl and whisk to combine.
4. Pour dry ingredients into wet ingredients and mix well with mixer.
5. Mix in chocolate chips and spread batter in greased 8×8 pan.
6. Bake at 350 degrees for 15-20 minutes or until toothpick inserted in the center comes out clean.