Tuesday, May 27, 2014

"Ice cream" sammich

This is easy to do and super low in calories unless you eat all you made like me...oops!


You will need:
1 box low fat graham cracker 
1 container fat free cool whip 
1 measuring tablespoon 

Directions:
1 sheet of cracker should be broken in half to make the sandwich. Place 2Tb of cool whip in between each cracker. Freeze for 10-15min




Saturday, May 17, 2014

Booty Rockin Everywhere


I train legs twice a week. One days is for glutes/quads and the other for glutes/hamstrings. I've noticed a significant difference, so much that u don't think I'll ever go back to once a week. Pictured is standing adbuction machine. One of my favorites ;) try out this leg workout below!

3x Deadlift warmup x5
8x Deadlift x8-10

3x smith calf raises x12

4x Leg curls x12

4x Standing abduction machine x12

3x SLDL x8

2x Cable side kicks x12
2x cable Side donkey x12

3x plate loaded press x12

Friday, May 16, 2014

Non Stop Ab Training


1. Bosu Ball knee tucks
2. Windmill
3. Single leg knee tuck
4. Knee to elbow 

When doing abs I like to just set a timer (10min usually) and just go for it. No reason really it just helps me to keep moving till my abs burn. Try it! 

See full video on my Instagram @monique_lemus

Thursday, May 15, 2014

Super 'no bake' Oat Bran Muffin with Chocolate Frosting

Sometimes I come up with recipes out of pure boredom- I must say those are my best ones.This recipe is vegan, gluten free, requires no oven! It's too damn hot for the oven no?


These are perfect for on the go with a side of coffe/tea or pre workout if you don't have enough time to stomach a large meal pre-training. I hope you like them.

Ingredients for muffin:
- 1 scoop vegan protein powder (whey optional, I used Vega One Vanilla Chai)
- 160g Trader Joes oat bran (~1cup)
- 1Tb almond butter (alternative nut butter OK)
- 1/4 cup water
- 2Tb Almond Breeze milk (alternative milk OK)
- 50g mashed bananas (~1/4cup)

Directions: 
Mix everything well **in the end add additional 1tsp water at a time if dough not sticky enough to mold** Mold into 5 balls then lightly flatten into cupcake cups.

Ingredients for frosting:
- 1Tb unsweetened cocoa powder 
- 1/4 cup Libby's pumpkin purée
- 1 stevia packet 
- 1/2Tb hemp seeds

Directions:
Mix everything except for hemp seeds evenly frost each muffin then sprinkle with hemp seeds. ENJOY!

Nutrition: per muffin
180 cals
6g fat
24g carbs
6g fiber
3G sugar
10g protein
40% Vit A, 12% Vit C, 14% Calcium, 20% Iron

Monday, May 12, 2014

36 set Shoulder Training routine


Supersets burn and are perfect when trying to break through plateaus. Did you know nice round shoulders give the illusion of a small waist? Full 36 set shoulder routine below.

4x15 Seated reverse shoulder press 

Superset:
4x12 Standing Cable Upright Row 
4x12 Leaning dumbbell lateral raises 

Superset:
4x12 lying cable upright rows 
4x12 standing cable face pulls

Superset:
4x12 Ez bar underhand grip cable front raise 
4x12 standing cable face pulls 

Superset:
4x15 Seated db front raise 
4x10 standing plate raise 

Thursday, May 8, 2014

RECIPE: Cauliflower Mash

I've seen this recipe done in many different ways all over the internet. It really can be made by personal preference. Different spices & thick/thinness in texture. So I'm sharing with you MY recipe. Very easy to make must try. Only 90 calories for all this plus 270% vitamin C! 

Ingredients:
- 4 cups raw cauliflower (340g)
- 1 Tb fat free feta cheese
- 1tsp pepper + 1/2tsp pepper (reserve for the end)
- 1tsp cheddar seasoning (I used kernel popcorn seasons)
- 1/2 tsp nutmeg

Directions:
- microwave cauliflower on high for 5min (in bag or covered)
- put veggies in a blender or food processor with all seasons except 1/2 tsp reserve pepper. Blend until smooth.
- place in a bowl and sprinkle with remainder pepper. Enjoy! 

Thursday, May 1, 2014

RECIPE: Quest Choco-Nana On a Stick

Ingredients: 
1 Quest Banana Nut Muffin bar
1Tb almond butter
1tsp unsweetened cocoa powder
1/4 banana
1tsp water
1/2oz dark chocolate

DIRECTIONS: 
1. cut bar into fours then microwave for 5sec until soft. Flatten each piece out in a square shape.
2. In a separate bowl mix almond butter with cocoa and water (this is your filling). Place filling in the middle of each bar piece then fold over. Seal the ends to assure filling stays in.
3. Cut a small slice of banana and top each piece, put 2 toothpicks through the pieces, drizzle each with chocolate. 

Per piece:
115 calories
6g fat
10g carb
5g fiber
3g sugar
9g protein