Sushi Bowls

A few years ago I lived in California for a little over 6 months and my sushi obsession began. You could get all you can eat sushi in just about every city and I used to grubbbb. Now, living in Oklahoma, I crave it often but cannot get all you can eat (meaning the sushi in Oklahoma is basically not worth my time or money..haha just kidding but to be fair it’s just not the same) so I make it at home. Although I love to make it, It can be very time-consuming to roll sushi for just myself. (Ryan is the pickiest eater EVER-won’t even look at it. LOL) The last time I was craving sushi I had every intention to make a few rolls until I realized I didn’t have any saran wrap and well… throwing everything in a bowl was easier.

It’s my new go-to and definitely saves me lots of time!

  • Sushi rice
  • Avocado
  • Cucumber
  • Wasabi paste
  • Soy sauce
  • Sriracha
  • Mayo

Booty Growth- How Long Does It Take?

What a hot topic! I’d go as far to say that 99% of females I talk to about fitness say something about changing their butts. Anything from “I want a bigger butt” to ” I want to tone my butt” and if I’m talking to males it’s comments like “she has a nice butt or damn look at her ass” I mean honestly think about it. Would it be crazy to say that butts are everything? They’re all over social media, in magazines, the focus of many workout programs, etc. OK. Butts are everything.

So… How long does it take to grow your booty. Honestly it depends. (Insert huge SIGH here) It depends on what ya momma gave ya(and your dad), what you’re eating, how often you’re eating, how you are lifting, how often you’re lifting, etc.

It really is quite simple. Your glutes are just like any other muscle. You have to consistently train them for them to grow. There are specific exercises you can do to focus on building your glutes but you absolutely have to stay disciplined in training them. Sure you are going to develop some muscle in 4 weeks but in order to have the butt of your dreams, you have to stay consistent for much longer than 4 weeks.  That’s not to discourage you! I am just trying to help you understand that you have to be determined and dedicated for more than 4 weeks to have noticeable changes in your glutes.

Consistency is key! 

You have to eat enough calories in order for your booty to grow. In my personal experience (and this may not apply for everyone) I have noticed the most glute growth when I eat at a surplus. Meaning, I am eating more calories than I would normally be eating if I was trying to lose weight or maintain my weight. I am also lifting heavy weight. When I eat more, I have way more motivation and energy to get into the gym and lift hard!

If it is your goal to grow your booty, here is my best advice:

  • Do your research. Find the best glute focused exercises. Some examples of these would be hip thrusters, squats, sumo dead lifts, Glute ham raises, heavy lunges, and resistance band exercises. Workout hard! 3x a week lift that booty off. Obviously I cannot tailor this blog post to specific people but do your research. If you are new to the gym ease into it. Perfect your form. That is THE most important thing you can do.
  • Eat. Eat. Eat. Im telling you, EAT! Focus on good nutrition.
  • Rest. Rest is very important. I understand you want that booty to grow. Rest is going to get you there.
  • Focus on single leg exercises. I personally notice a lot of fatigue in my booty when I do 70/30 “single leg” exercises. Meaning 70% of my weight on one leg and 30% of my weight on the other leg.
  • Make an  8 week scheduled and stick to it. Once you get the hang of it and you are being consistent, that booty will grow!
  • Don’t waste your money on programs that promise to grow your butt in X amount of weeks. Educate yourself. The internet is FULL of information that can help you reach your goals.

Best of luck growin’ that booty. And remember you already have a nice butt…you’re just making it nicer! 😉

 

 

26 Minute Home Workouts- Week 3

Week 3/8! Great job! Keep killin’ it!

5 minute warm up-
 30 second jog in place
25 second jump rope in place
30 second jump with both feet together over imaginary line
Stretch any muscles that you feel need to be stretched
30 second jog in place
25 second jump rope in place
30 second jump with both feet together over imaginary line
Glute activation using resistance band

Monday – 4 Rounds
1 minute squat jumps into sumo squat jumps 
10 each leg Chair/bench step ups 
30 Seconds full sit ups
20 Walking lunges Holding 10 lbs above head  
25 10 lb squat thrusts
25 10 lb RDL
30 Second burpees  (aim for 15)

Tuesday- 4 Rounds
30 seconds high knees in place
10 lateral raises/10 front raises  
30 seconds 2 feet hop over imaginary line
30 Mountain climbers
20 Chair dips
30 frog pumps
8 burpees 

Wednesday- 5 rounds
1 minute 10 lb front squat- slow and controlled 
20 10 lb sumo deadlifts
25 jump lunges or in place lunges
30 chair squats
35 Body squats
45 second wall sit

Thursday – 4 rounds
30 second squat thrusts 
30 seconds high knees into 30 second butt kicks- no rest
30 sit ups
30 toe touches (legs up in the air)
1 minute plank
30 frog pumps
30 second imaginary jump rope

Friday- 4 Rounds
20 jump squats
1 minute sumo dead lifts with 10lb weights
10 push ups- fall to knees if necessary 
15 10lb squat thrusts
20 10lb RDL
20 Jumping lunges

Saturday
8 Burpees
30 10lb DB dead lifts
10 squat thrusts- holding weight  
8 Burpees
25 10lb DB deadlifts
10 squat thrusts- holding weight

8 Burpees
15 10lb DB deadlifts
10 squat thrusts- holding weight

Sunday
Rest/stretch/ go for a long walk/run

For workouts from week 1 and 2, email me.
Questions? Send me an email: lexrussellblog@gmail.com

Amazon-What’s In My Cart

Calling all Amazon lovers I thought it would be fun to share items that I buy often (and I love) and items that sit in my cart until I drink too much wine and finally give in and buy them.

I L.O.V.E these lotion bars. Mostly because they are all natural and have no added chemicals/fragrance, but also because they leave your hands feeling so soft. Honestly, my go-to and I don’t even miss my drugstore lotion.

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I am SO excited to try this collagen. About a month ago I bought some collagen off of amazon that had great reviews but it didn’t really do it for me. I didn’t notice any differences in my skin, hair, or nails really so I decided to stop using it. I reached out to a few girlfriends who use Vital Collagen and they are loving it! Update on that in a about a month!

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This Arc floor lamp YOU GUYS!!! Sorry for screaming but I want it SO bad. LOL my brother has one and it is so beautiful and modern looking. Every time I see it I just drool because I love it that much. Maybe tonight is the night I purposely drink too much wine??

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This Blue Lizard Sunscreen. My favorite. Y’all. Like liquid gold. Anything with minimal and meaningful ingredients has my full and undivided love. I have melasma on my face so effective sunscreen is an absolute must for me.

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This Ceder-wood Essential OilCeder-wood Essential Oil is a weird find for me. I’ve been looking for an all natural bug replant for my puppy and I have read that cedar-wood essential oil, diluted, works miracles to keep bugs away.

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With all the rave about turmeric right now, I had to get my hands on a bottle. I have been taking it for about three weeks and can’t wait to write a post about the noticeable benefits I have experienced!

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This liquid fish oil. It is a little pricy; however, 100% worth every penny. Supports heart, brain, vision and joint health and since I don’t eat the recommended amount of fish that I should, this helps me to get enough Omega-3s. I highly recommend doing research on the benefits of fish oil, more specifically Omega-3s. It is so important that you are getting enough of them. Just add a teaspoon into a glass of orange juice and you’re good to go!

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Lastly, These rubber hair ties. I have never used them before but I know a few people who love them and claim that they don’t leave a crease in your hair when its up so I thought I would give them a try. I’ll let ya know what I think!

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Curious to hear what items are in your Amazon cart.  Anything you swear by or love to use?

26 Minute Home Workouts-Week 2

M – 3 Rounds

30 band pumps leaned back/ 30 upright/ 30 leaned forward

30 Sumo squats with resistance band on

1 minute plank

30 second imaginary jump rope

25 10 lb squat thrusts

30 Frog pumps

10 each leg Reverse curtsy lunge

15 each leg step ups on chair

RDL for 30 seconds- slow and controlled

 

 T- 3 Rounds

10 push ups- fall to your knees if needed

15 Lateral raises /15 front raises

10 each leg reverse lunge hold weights

25 jump squats

30 Mountain climbers

10 each leg Reverse curtsy lunge

15 Chair dips

30 toe touches

6 burpees

 

 

W- 4 rounds

45 Second 10 lb front squat

15 10 lb sumo deadlifts

45 second 10 lb front squat

30 second frog pumps

30 Body squats

30 band pumps leaned back/ 30 upright/ 30 leaned forward

30 second wall sit

 

T – 4 rounds

1 minute wall sit

30 jump squats

30 seconds jumping jacks

30 sit ups

30 toe touches (legs up in the air)

1 minute plank

30 band pumps leaned back/ 30 upright/ 30 leaned forward

 

F- 4 Rounds

30 second high knees

10 push ups- go to knees if needed

15 10lb squat thrusts

20 each leg Chair step ups

15 10lb RDL

10 each leg Reverse curtsy lunge

20 Jumping lunges

 

S

6 Burpees

16 10lb DB dead lifts

6 Burpees

15 10lb DB deadlifts

6 Burpees

14 10lb DB deadlifts

6 Burpees

113 10lb DB deadlifts

6 Burpees

30 frog pumps

 

Su

Rest/stretch/ go for a long walk/run

 

 

 

 

 

26 Minute Workouts-No Gym Needed!

26 minute NGN (No gym needed) Workouts

Required:

  • 5 or 10 pound weights
  • A sturdy chair
  • Resistance Bands
  • Good attitude
  • The motivation to do the workout as hard as you can

 

*This 26 minute daily workout must be paired with good eating habits to see the best results possible. Please reach out for food tips if you need help.

*One thing about not working out in a gym is that it can be hard to find the motivation. Trust me, I get it. This 26 min daily workout is 1.8% of a 24-hour day. It has to be a very intense 26 minutes to ensure you are getting the most out of your workout.

*Modification CAN be made. If you have an injury or aren’t strong enough (Yet) for a specific exercise, it can be adjusted.

*The workouts will come Sunday of every week. With Sunday being a rest day. Rest day doesn’t mean do nothing. Stretch. Go for a short run. Walk your dog. Work in the yard. Move as much as possible.

*These workouts need to be paired with movement. If you sit at a desk all day take periodic breaks and walk around. Instead of taking the elevator, take the stairs. When you get home, do not plop on the couch and watch TV. Do stretches, play with your kids outside, walk your animals, go for a stroll in the neighborhood, etc.

I recommend (not necessary) getting a white board or a big sheet of paper and writing the workout to place in front of you so you don’t have to constantly look at your phone or computer screen.

These workouts will consist of legs, upper body, and abs. Since the workouts are only 26 minutes long each day, you will need to push yourself as hard as you can for the full 26 minutes. Taking rest and water as you need. The goal is to get your stamina up, that way you are able to reach the point where you can push yourself harder each workout.

5 minute warm up- This is to get your muscles warm. That way you don’t begin the 26-minute workout with cold muscles, which could increase your chances of injury.

Warm up:

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

Stretch any muscles that you feel need to be stretched

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

 

M – 4 Rounds

 

T- 4 Rounds

 

W- 5 rounds

 

T – 4 rounds

 

F- 4 Rounds

 

S

 

Su

 

30 Seconds high knees in place

 

10 Knee push-ups

 

30 Second 10 lb front squat

 

DB Shoulder press while in a squat or hands above head

 

20 jump squats

 

5 Burpees

 

 

Rest/stretch/ go for a long walk/run

 

30 Seconds butt kicks in place

 

15 DB Row

 

15 10 lb sumo deadlifts

 

30 seconds jumping jacks

 

30 second high knees

 

15 10lb DB dead lifts

 

30 Seconds full sit ups

 

10 High jumps- Tuck knees

 

20 jump lunges or in place lunges

 

30 sit ups

 

10 push ups or knee push ups

 

5 Burpees

 

1 minute plank

 

10 Front raises / 10 lateral raises

W/ weights

20 chair squats

 

30 toe touches (Abs)

(legs up in the air)

 

15 10lb squat thrusts

 

14 10lb DB deadlifts

 

25 10 lb squat thrusts

 

30 Mountain climbers

 

30 Body squats

 

1 minute plank

 

15 10lb RDL

 

5 Burpees

 

 

25 10 lb RDL 15 Chair dips 30 second wall sit

 

20 frog pumps

 

20 Jumping lunges

 

13 10lb DB deadlifts

 

30 Second Body squats (aim for 35)

 

20 frog pumps

 

5 Burpees

 

30 second imaginary jump rope

 

5 Burpees

 

Weekly workouts will be updated every Sunday! 

Adrenal Fatigue In My Early 20’s (Part 1)

Adrenal fatigue is an extremely difficult condition for many people to understand and therefore it can be very frustrating to not only live with it but also search for help.

My experience with adrenal fatigue.

Growing up I lived in the sun. Every weekend we had soccer games and any weekends we didn’t, we were sun bathing on top of the roof covered in baby oil.

In 2016, Prior to moving to Oklahoma I developed melasma on my face(Upper lip and cheek bones). I was a live-in nanny and we were at the pool just about every weekend. Although I would religiously apply  zinc sunscreen, wore hates and sunglasses, the sun still found its way to my face and the melasma grew darker. It bothered me enough that I saw a doctor who ran lots of blood work to try and figure out the cause. Complete blood count, Comprehensive metabolic profile, pregnant test, urine analysis, FSH, Luteinizing hormone, Estradiol, Prolactin, Testosterone, Total testosterone Female, Cortisol, and Progesterone PT W/O IVF DHEA. Everything came back “normal” and he told me there wasn’t anything to be concerned about, that my face could just be experiencing the negative effects of 22 years in the sun with very minimal applications of sunscreen. He offered me prescription lightening creams and a script to see a dermatologist. However, I knew the issue was deeper than that. I knew the malesma covering my face was the result of some kind of hormone imbalance in my body, So I opted out and continued looking for answers.

In October of 2016 I moved to Oklahoma for graduate school.  It was a familiar place as I completed my undergrad at the same school and where I played college soccer. I felt that at that point in my life it was the best thing for me to pursue my Masters and obtain my MBA while I was young, no kids and single at the time. I began working an $8 an hour job at a car dealership full time and taking classes at night. Although I knew this was not the job I would have forever, it still took a toll on me that I was working a 9am-6pm job, taking full time classes at night, trying to get to the gym on a regular basis and have a social life. Although I didn’t know it at the time, this is where the stress began.

Fast forward 8 months, I quit my job, and applied for a part-time internship position on campus at my school. This is when the symptoms started to show up. I had a new boyfriend at the time, so while I was trying to enjoy my time with him, I was struggling with all of these terrible symptoms that I could not find answers to. These symptoms included extreme fatigue, fast heart beat, lethargic, no energy after full nights of sleep and coffee, unfocused, etc. Before scheduling more doctors appointments, I tried to link my Melasma to how I was feeling. I spent countless hours researching what I was experiencing.

After tons of my own personal research I decided that maybe I had some kind of  deficiency.  I had tried to convince myself that an iron or vitamin deficiency was the cause of my melasma and therefore maybe that’s what was making me feel these fatigue like symptoms. I went in for more blood work. I had a lot of the same blood tests done as before in 2016 prior to moving to Oklahoma. Complete blood count, Comprehensive metabolic profile, pregnant test, urine analysis, FSH, Luteinizing hormone, Estradiol, Prolactin, Testosterone, Total testosterone Female and Progesterone PT W/O IVF DHEA. After the blood work came back “normal” I had further tests done looking at my AM cortisol. (Keep in mind from the research I had done it was important for me to have further thyroid testing done as well as cortisol tests throughout the entire day not just the morning but my healthcare provider assured me that was not necessary and that if something was wrong it would show up in a single test). All tests came back in the “normal” ranges.

Around this time I started on Lutera Birth Control. After a few months it worsened my melasma on my upper lip and cheek bones AND I developed it on my forehead.

At this point I was devastated and felt extremely lost.

No one could give me any answers… I didn’t feel like my healthcare professional cared much because it was out of the normal issues that he treats. It didn’t seem like anyone was trying their hardest to find answers for me. And this was the most stressful/aggravating part.

 

Part 2 to come