Advertisements

Skip to content

Home
- Gift Guides
- Cleaning Tips
Health
- Supplements
Lifestyle
Recipes
Fitness by Kristen
- Online Personal Training
- 12 Week Guide
About Kristen
Contact Me

fullsizeoutput_303a-mov

January 15, 2019January 15, 2019 ~

fullsizeoutput_303a-mov

Advertisements

Published by

View all posts by

Post navigation

‹ Previousfullsizeoutput_303a-mov

Leave a Reply Cancel reply

Subscribe to my mailing list to receive the weekly email newsletter as well as blog post updates!

* indicates required

Email Address *

First Name *

Leave this field empty if you're human:

Search the site:

Search for:

Tags

#chocolate #cookiedough #cravings #guiltfree 1stphorm amazon baking bbq beef blog budget cheap chicken christmas clothing comfort food dips exercise fashion fitness fruit gift guides goodies grillout groceries ground beef healthy healthyrecipes meal prep memorialday mexican party pizza protein recipes shh2019challenges snacks supplements traveling turkey vitamins

Follow Us

Instagram
Pinterest
Email
Facebook

search for blog posts by date

November 2019
M	T	W	T	F	S	S
« Aug
				1	2	3
4	5	6	7	8	9	10
11	12	13	14	15	16	17
18	19	20	21	22	23	24
25	26	27	28	29	30

Check out my Instagram!

kristen.ferry

🍎 Nutritional Sciences @ ISU
🏋🏼‍♀️ 1-on-1 coaching
💪🏼 #iam1stphorm
💕 @iamdylan_hansen

Instagram post 18014887057247608

Chicken Tacos 🌮

I’ve been having these for supper this week and they are seriously SO easy! - 2 small flour tortillas
-33g plain Greek yogurt (instead of sour cream)
-3 oz cooked shredded chicken
- 1 serving reduced fat shredded cheese
- Salsa

I cook a bunch of chicken in the crockpot at the beginning of the week so all I have to do is heat it up!

What are your favorite taco toppings?! ⤵️ I feel like I’m pretty simple 😂

Instagram post 18114966736032239

Leg day workout 💪🏼 Did this last night and I am feeeelin it today 😅 Mixed it up a little bit compared to the typical exercises I do so that was fun! I definitely want to try to utilize TRX bands more. I’ve never used them before and realized how versatile they are, so maybe I’ll try those out a little more to shake things up 🤷🏼‍♀️ Full workout below ⤵️ swipe for the vids 👉🏼👉🏼 and don’t forget to like and save this puppy for later 💜

Back Squat 4x8-10
Pause squats 3x10

Single DB RDL 4x10 each

TRX Pistol Squat 4x8 each
KB Split Squat 4x10 each

Circuit: 4 rounds
Box Jumps - 10
KB Swings - 15
Hyperextensions (glute/hamstring focused) - 10

Instagram post 17861876347575207

GROCERY HAUL🛒

I had been doing grocery pick up the last couple of weeks so it’s been a hot minute since I’ve posted my grocery haul! My weekly meal prep is posted in my FB group every week if you’re needing some ideas 💙 Link to join is in my bio! 🍳bananas, eggs - breakfast
🌮taco shells, salsa, chicken - tacos
🍧yogurt, chickpeas, chocolate chips, rice cakes, popcorn - snacks
🍖pork tenderloins, beans - supper
🧂and some seasonings!

Instagram post 18114809743040815

Instagram post 18010004416261296

👏🏼CONSISTENCY👏🏼 These are all from early 2018 ➡️now. That’s almost TWO years.

What have I done in that time?
Eaten a lot of donuts and balled out at a lotttt of buffets 🤪

But what else have I done?

Gotten back to my healthy routine EVERY. SINGLE. TIME.

One meal or one day of being lazy and eating junk food is not what sets you back.

What sets you back is letting that set the tone for the entire day/weekend/week etc.

The MAJORITY of what you do is what makes the difference.

SO KEEP AT IT 👏🏼

Instagram post 17849424445703563

HAPPY TUESDAY 🤩

I’ve got a pretty spicy shoulder & triceps workout for ya 💪🏼 last night I worked out at the gym I work at so it was nice because I was the only one there 😍

Videos 2-4 are of the whole superset so be sure to watch them all the way through! Give this post a like and save if you like these types of workouts 💜

DB Seated Shoulder Press 4x8-10 (not shown)

DB Single Lateral Raise 4x10-12 each

KB Upright Row 4x12 each
Single Cable Pressdown 4x10-12 each

DB Front Raise 4x10
Straight Bar Pressdown 4x10-12

KB Press 4x10 each
Rope Pressdown 4x10-12

Burnout: 3 rounds
DB Lateral Raises - 12
Cross Body Cable Pressdown - 10 each
Battle Ropes - 3 different positions, as many as I could at each 😂

Instagram post 17852932216637287

Halloween is over.

There are 24 days until Thanksgiving.

How are you choosing to spend that time?

Are you going to skip workouts and eat like crap because “it’s the holidays and it’s pointless to even try to be healthy”?
-
Or are you going to take advantage of the next 24 days by prioritizing a healthy lifestyle?

I can tell you which route you wish you would’ve taken when the new year hits 😉

Instagram post 18111923611021000

My favorite place to be ❤️

Instagram post 17887729939433272

AMRAPs always have a way of making me feel out of shape 😂 If you’re short on time, pick 4-6 exercises and go through them as many times as you can! Super efficient way to get your workout in 💪🏼 I went through these exercises as many times as I could in 35 minutes!

Squat - 12
RDL - 12
Split Squat (bar underneath) - 8 each
Banded Hip Thrust - 20
Jump Squat - 15

Instagram post 18089643307097465

Officially obsessed with crunch wraps 🤤

I was inspired by @lillieeatsandtells to try a crunch wrap and I’m soooo glad I did! They are so easy to throw together and delicious 😍 Plus you can easily customize them to your preferences. Options are endless!

I used:
- Joseph’s lavash wrap
- laughing cow cheese wedge
- 112g turkey - tomato slices
- 3 tsp. honey Dijon mustard
- lettuce & spinach

Spread the cheese wedge on the middle of the lavash wrap and then start putting your ingredients in and fold it all up! Then put it on a pan on the stove top to seal it and crisp it up a bit 😋

Keep swiping 👉🏼👉🏼 for nutrition info. Let me know if you try it out!

Instagram post 17857086103604448

CABLE ONLY BACK + BICEPS 💪🏼 Besides 1 dumbbell exercise 😂 I did this workout yesterday and it felt really good! I personally find the best muscle connection with back by using cable exercises, so this is a pretty good example of what most of my pull day lifts look like.

Swipe 👉🏼👉🏼 for allll the exercises and be sure to save it and let me know if you try it 💜

Lat Pulldowns 5x8-10
-
Single Arm Cable Rows 4x10-12 each
Seated DB Curls 4x10-12
-
Lat Pressdowns 4x10-13
Single Arm Low Cable Curl 4x8-12 each.

Single Lat Pressdown 4x10-12 each
Single Arm High Cable Curl 4x12-15 each.

Bent Over Row 4x10-12
Straight Bar Curl 4x10-15

Instagram post 17870963839487643

Where are my coffee lovers at? 🙋🏼‍♀️
-
I never really used to be until college, and even now I don’t think it does a whole lot for me energy wise, I just love the taste 😍 -
But, the thing with coffee is that the calories and sugar can add up real quick! And so can the cost 😦 So I thought I’d share what I use every day and how I save money doing so ⤵️
-
☕️Make your own! This seems obvious but it still blows my mind how many people go to Starbucks every day.
-
☕️Use reusable K cups! Swipe 👉🏼 to see the big container I get from Walmart that costs $6.38. This lasts me a looooong time and is basically the cost of 2 coffees from Starbucks.
-
☕️Add Level 1 protein! My favorite flavor in coffee is German Chocolate Cake but if you’re a PSL fan, then definitely try out the Level 1 PSL flavor! Adding Level 1 is a great way to add protein if you’re somebody that doesn’t like eating right away in the morning but still want to get your body in a fat burning state. And it’s still cheaper than Starbucks 😉
-
☕️Use stevia and a 0 calorie syrup 👉🏼👉🏼 these are my current favorites. I found the skinny syrups at TJ Maxx for $5 and its soooo good! I add a squirt of stevia, a little shot of the syrup then top with whip cream 😋 So good and you’re saving yourself a lot of sugar filled calories!

Try these out and let me know what you think! 🤗What are your favorite coffee concoctions?!

Follow on Instagram

Amazon Associates Disclosure

Kristen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Follow Me

Instagram
Pinterest
Email