arm workout – A Double Dose

Double Dose of Fitness .11

March 15, 2017

Sculpted Arm Workout - A Double Dose Of Fitness | adoubledose.com

{ Black Cutout Bra | Black Laser Cut Crops | Black Mesh Crops | Black Bra | Purple Tennis Shoes | Grey Tennis Shoes | Sunglasses }

Happy Wednesday! Hope you all are staying warm if you live somewhere it got hit with snow! Can’t believe it got so cold. Not going to lie, we are complaining it is in the 50’s and 60’s, haha. Okay, to be honest, it was like in the 30’s in the mornings!

Anyways, we had asked you all for what you wanted to see for workout posts, and we got a lot of great topics, so thank you for all of your suggestions! Today, we will be sharing an arm workout, as well as a beginner’s guide to starting out to on the stairmaster. Instead of sharing three recipes, we will be sharing a sample of what we ate in a day + one easy lunch/dinner recipe!

So, first, for the arm workout: We typically separate arms into biceps and triceps in one day, and then shoulders another day, and then chest sometimes with calves on another day. It all depends! Today’s workout will combine all of these muscles groups into one day! You can definitely check out our previous posts, and mix and match upper-body exercises if you wanted to. If you don’t know one of the exercises, just google it, and a video on youtube should show you the proper form!

As far as cardio goes, you all know we usually will stick to the stairmaster, if possible. The reason being that no matter what, you have to push yourself to keep moving, unlike other cardio equipment, where you can barely pedal or move slower, the starimaster will keep rotating and moving, so if you get lazy, you will fall off, haha. With that being said, though, you don’t have to go super fast! Especially if you’re just starting out, it can be daunting! Here are our tips for starting out on the stairmaster:

PS- excuse the MAJOR typo for ‘beginners’! I was clearly very tired when I made this;) so embarrassing!Here is a stairmaster workout for y’all that we have shared before:Below are some workout pieces we are loving this week [click each item to shop it directly!]:

We LOVE these mesh crops! We just got them and they are AMAZING!

Below is what we ate in a day the other day:

Breakfast: pancake recipe HERE

Lunch: Brunch at Zizikis in Dallas. They have a ton of amazing food there for the brunch buffet. We both ate 2 plates of food, but let us preface that with what we filled them with. Each plate we ate had 2-3 little chicken kabobs (grilled), a huge pile of greek salad (no dressing, used babaghanoush, instead), cucumbers, tomatoes, garlic, and onions from one of their salads there, and smoked salmon. So, yes, basically, a ton of veggies and protein. They do have fresh fruit and some other sweets, so sometimes we will have some fruit, too!

Snack: We got hungry at the mall, so we grabbed a half salad at Snappy Salads with grilled chicken and red wine vinegar for dressing.

Dinner: I had dinner out with my parents at Mudhen’s Meats (my FAVE) and got the half roasted chicken with green beans and broccolini. My sister made dinner here with a friend, and had salmon with roasted vegetables in the oven.

Dessert: chocolate protein mug cake (made in microwave) recipe HERE

As far as cooking and meal prepping, we like to have some kind of protein prepped for the week, like grilled chicken or salmon baked in the oven. That way, we can just add it to salads or veggies for lunch or dinner in 5 minutes! Nobody wants to have to cook a full meal at 7PM after a long day!

This 15-minute chicken and vegetable bake looks super easy to make, and is great for meal prepping!

Roasted Veggies and Chicken - A Double Dose Of Fitness | adoubledose.com

15-minute Healthy Roasted Chicken and Veggies
Recipe HERE!

Recipe + photos via Pinterest

www.gimmedelicious.com

Also, be sure to check our Pinterest to see more healthy recipes + workouts!

Fashion / Fitness / For the Gym / Workouts

Double Dose Of Fitness .3

January 18, 2017

Leg Workout - A Double Dose of Fitness | adoubledose.com

{ Swiftly Tech Long Sleeve Crew | Speed Short Mesh | Cardio Squad Tank II | Mesh Leggings Similar Here and Here | Free To be Zen Bra | Sunglasses }

Happy Wednesday, y’all! In case you missed last week’s first and second post of this series, you can check it out here and here! Below, you will find videos, several of our workouts from the week, as well as a breakfast, lunch, and dinner recipe that we have tried or are planning on making this week !

Since we get a lot of questions about cardio, and what we do for that, we will do anywhere from 20-45 minutes of cardio, usually on the stair master, followed by weight training (each muscle group a different day). Every body is different, and you definitely don’t need to do that much cardio each day, just whatever you feel up to, or feel like you can handle at this time! We used to do ZERO, so just find what works best for you!

This week, we are sharing an arm and leg workout, as well as a few videos!

Below is an arm workout we just did yesterday + cardio:

And, this one is the leg workout we are planning on doing today!

Below are some workout pieces we are loving this week [click each item to shop it directly!]:

We have these leggings and these shoes and LOVE them!

Here are three videos for y’all that correspond with the workouts above:

1. Outer Dumbbell Curls

2.) Tricep Extensions with Weighted Ball (keep arms close to ears)

3.) Single Leg Deadlifts Holding 10lb Plate

To find videos of the exercises we did for the workouts above (that we didn’t share videos of), look at the following:

For Arms:

Outer Curls with Dumbbells:

Tricep Extension with Weighted Ball:

Barbell Curls:

Hammer Curls:

Tricep Kickback:

For Legs:

Single Leg Deadlift with Plate:

Alternating Lunges with Dumbbell:

Leg Press:

Barbell Squats:

We have gotten a few questions about what we typical eat in a day, so we actually have shared a few posts like that a while back. You can check those posts out here and here! We are planning on doing an updated post soon:)

As far as cooking and meal prepping, we like to have some kind of protein prepped for the week, like grilled chicken. That way, we can just add it to salads or veggies in 5 minutes, and you’re done!

These blueberry muffins are perfect for breakfast! For those of you who have a sweet tooth like us, these are great with some eggs or yogurt for extra protein!

Blueberry Yogurt Muffins - A Double Dose of Fitness | adoubledose.com

Blueberry Oat Greek Yogurt Muffins

Serves: 12 servings

INGREDIENTS

1 cup (120 g) all-purpose flour*
1 cup (80 g) old fashioned rolled oats
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/4 tsp salt
1 large egg
1 cup (225 g) plain Greek yogurt
1/4 cup (80 g) honey
2 Tbsp (24 g) coconut palm sugar
1/4 cup (60 ml) unsweetened almond milk
2 tsp vanilla extract
1 cup (140 g) blueberries, frozen or fresh

INSTRUCTIONS

1. Preheat your oven to 350F and prepare a muffin pan by spraying the cavities with cooking spray or greasing them with oil. Set aside.
2. In a large mixing bowl, combine the flour, oats, baking powder, baking soda, cinnamon, and salt. Set aside.
3. In a separate bowl, lightly beat the egg just to break it up. Whisk in the yogurt, honey, sugar, almond milk, and vanilla, mixing until well combined.
4. Add the wet ingredients to the dry ingredients, mixing gently until just combined. Toss the blueberries in 1 Tbsp of flour to prevent them from bleeding or sinking to the bottom of the muffins, and fold them into the batter.
5. Divide the batter evenly among the 12 muffin cups, filling almost to the top. Add a sprinkle of coconut sugar, if desired.
6. Bake for 20-22 minutes, or until the tops of the muffins are firm to the touch and toothpick inserted into the centre comes out clean. Allow the muffins to cool in the pan for about 5 minutes before transferring them to a wire rack to cool completely. Store in an airtight container at room temperature for up to 5 days, or freeze for up to 3 months.

Recipe + photos via Pinterest

These chicken lettuce wraps look great for lunch, and we are all about using lettuce cups as wraps!

Thai Chicken Lettuce Wraps

Serves: 4 servings

INGREDIENTS

1 lb ground chicken
1 tbsp olive oil
2 tbsp red curry paste
1 tbsp ginger, minced
4 cloves garlic, minced
1 red bell pepper, sliced thinly
4 green onions, chopped
1 cup shredded cabbage or coleslaw mix
¼ cup hoisin sauce
salt and pepper to taste
5 basil leaves, chopped
½ head iceberg lettuce, cut into half

INSTRUCTIONS

Add olive oil to a large skillet and heat until oil is very hot. Add ground chicken and cook until no longer pink and starts to brown, break it up with a wooden spoon as necessary. Should take about 3 minutes.
Add red curry paste, ginger, garlic, peppers, coleslaw mix, and stir-fry for another 3 minutes. Add hoisin sauce and green onions, and toss. Remove from heat then add basil and toss.Transfer cooked chicken to a bowl.
Serve by placing spoonfuls of chicken into pieces of lettuce, fold lettuce over like small tacos, and eat.

Recipe + photos via Pinterest

Who else loves fajitas?! We order these every time we go out for Mexican food. These look super easy and yummy! You could also replace the shrimp with chicken.
Sheet Shrimp Fajitas - A Double Dose of Fitness | adoubledose.com One Sheet Shrimp Fajitas

Serves: 4 servings

INGREDIENTS

1 + 1/2 pounds of shrimp, peeled and deveined
1 yellow bell pepper, sliced thin
1 red bell pepper, sliced thin
1 orange bell pepper, sliced thin
1 small red onion, sliced thin
1 + 1/2 tbsp of extra virgin olive oil
1 tsp of kosher salt
several turns of freshly ground pepper
2 tsp of chili powder
1/2 tsp of garlic powder
1/2 tsp of onion powder
1/2 tsp of ground cumin
1/2 tsp of smoked paprika
lime
fresh cilantro for garnish
tortillas, warmed OR lettuce wraps

INSTRUCTIONS

Preheat oven to 450 degrees.
In a large bowl, combine onion, bell pepper, shrimp, olive oil, salt and pepper and spices.
Toss to combine.
Spray baking sheet with non stick cooking spray.
Spread shrimp, bell peppers and onions on baking sheet.
Cook at 450 degrees for about 8 minutes. Then turn oven to broil and cook for additional 2 minutes or until shrimp is cooked through.
Squeeze juice from fresh lime over fajita mixture and top with fresh cilantro.
Serve in warm tortillas.

Recipe + photos via Pinterest

Also, be sure to check our Pinterest to see more healthy recipes + workouts!

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