Losing Weight On Your Lunch Break

These days there are often more things on our To-Do list than can get done.  If you have ever had more work than hours in a day, that “planned” gym time may be slipping away. Rather than trying to fit in a workout before running off to work or trying to be active after work when your energy may be low, why not lose weight during your lunch break?! New research suggests that even a 30 minute walk during your lunch break may boost your mood, as well as increase your ability to manage stress and nerves in the office.

If walking isn’t your thing and you want a bit more of a challenge, you have to try the “deskercise” 30 minute workout routine listed below! Not only will you get your training in, but you will feel even more energized as you get back into the workplace. The best part- these moves require little to no equipment and most can be done in the comfort of your office work-space! Try this routine 3 days per week and you can leave work each day feeling productive and active!

***Tip: Leave a pair or workout clothes/shoes in a spare drawer at work or in your car so that if you have the opportunity to sneak in a quick workout, there are NO excuses!

Lose Weight During Your Lunch Break- Power Moves

  • Office Desk Dips- 4 sets of 10
  • Lunge Back with a Kick- 3 sets of 10 per side
  • Office Desk Push Ups- 3 sets of 8
  • Wall Squats- 3 sets of 3-20 second holds
  • Stair Climbers- 5 minute climb

Lunch Break Workout Description

Office Desk Dips– Face away from a sturdy desk and place the palm of both hands on the edge. Walk your feet out about 2 feet in front of you and begin to support your weight on your palms. Tighten your core and then begin to drop your glutes to the floor. Once your arms are at or near a 90 degree angle, push up through your palms to the start position. For an advanced movement, bring one leg up off of the ground and use only one leg to support and stabilize. Switch the supporting leg half way through the repetitions.

Lunge Back with a Kick– Begin standing with both feet together. Balance weight on to your left foot and then push your right foot and leg back into a lunge position. Allow for your front knee to bend to a 90 degree angle and then push back up through the ball of your right foot and follow all the way through with a kick. Repeat on the left leg for all 10 repetitions and then switch to the right side. For an advanced move you can bring both hands overhead. This will work on stability and balance.

Office Desk Push-Ups– Face towards a sturdy desk and place both palms on the edge. Walk your feet back about 2 feet until you are in a plank position. Keep you back flat and core tight through the movement. Begin by slowly lowering your chest down towards the edge of the desk. Then push back up through the palms of your hands. For an advanced movement, hold one leg up and balance weight on the opposite foot. Switch the balancing foot mid-way.

Wall Squats– Stand with your back flat against a wall and then walk your feet forward and slide down into your start position which should look like you are sitting in a chair. Hold this position for 20 seconds to begin. Then stand up and relax for a few seconds and repeat 2 more times for a total of 60 seconds. For an advanced movement, hold the wall squat for 1 minute with arms elevated over head or alternate balancing from one foot to the other.

Stair Climbers– Most office buildings have flights of stairs that are begging to be used! Hold on to the rails if needed for extra balance.

Single steps for 2 flights

Skip a step for 2 flights

Single steps with a leg kick back and squeeze your glutes for 2 flights

Single steps for 2 flights

Turn around and briskly walk back down to the bottom as a recovery.

Repeat this 2 more times or until you reach 5 minutes total.

For an advanced stair climb, you can triple the workout duration and try to avoid pulling yourself up with the handrails.

This entire “deskercise” workout can be completed in 30 minutes flat! What are some of your favorite ways to clear your mind and get moving during your lunch break? Share them in the comments section below!

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Burning Off the Feast

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Did you go overboard a bit this holiday weekend? If you did, no worries, you are not alone. Between the get togethers and Pumpkin Pie, many of us have fallen off track with our fitness goals. But today is a new day and and NEW MONTH. So here are a few tips to get you feeling great while burning those extra calories off in no time!
Get Back to Your Normal Routine
You may be exhausted from the weekend, but make it a priority to get back to your normal eating and exercise routine. Pack your meals for work so you aren’t tempted to snack on some left over pies and goodies at the office. The longer you stay off track, the harder it will be to get back in the swing of things.
Chuck the Sugary Sweets and Left Overs
It may be hard to part ways with the Pecan Pie and Bread Rolls, but they aren’t doing your waistline any favors. Some of these holiday treats have over 20g of carbs/sugar per serving, meaning you are easily creeping up on your recommended sugar limit for the day. If it is not pies but stuffing and gravy that make your heart sing – look out! Those extra nibbles of leftovers will ADD UP quickly! So either give it away or get it out.
Drink Protein
Get back on track by adding extra protein to your diet. The ISO 100 from Dymatize helps crush cravings with all of its delicious flavors. More than 20g of protein per scoop- which means you will feel full while having a delicious and waist line friendly snack.

Get Moving!
Does the extra food have you feeling sluggish? The last thing you want to do after over-indulging is sit around. Here is an at-home workout that will torch fat and burn tons of calories in only 15 minutes. (Be sure to warm up before getting started.)
After Turkey Day Fitness Routine
Duration: 5 rounds with 45 second rests between rounds
• 20 jumping jacks
• 20 high knees
• 20 squats
• 10 forward lunges per leg
• 20 per leg mountain climbers
Be sure to really push yourself and complete as many repetitions as possible at your own pace.
Other Options:
• Walking your dog for 30 minutes at a brisk pace.
• Jogging in place or doing standing alternating knees to chest in your living room during commercial breaks of your favorite shows.
• Anything to get up and get the heart rate flowing.
These simple steps will have you burning off the feast in no time. So get over the guilt and get moving!

Would love to hear from you! In the comments section below, please share your tips to get through the holidays while staying on track.

Quest Pumpkin Pie Bar Review

Pumpkin pie quest bar review

Quest pumkin pie bar featurePumpkin everything seems to be the Fall trend over the last few years and Quest Nutrition has taken notice. I am a personal fan of any of the Quest bars that contain “chunks”- so the chocolate chip cookie dough (yum), white chocolate raspberry (nomnom) are among my faves. I actually eat the chunks and leave the rest of the bar to the birds- LOL!!!

Anyway enough on my bizarre eating habits… the pumpkin pie bars. Quest released them at the end of September 2015 and I just HAD to get my hands on them. Rumor had it they were unlike any bar before- dun dun duuuuuuuun.

(For those who have never had a Quest bar-They are a gluten free, low net carb, high fiber protein bar. They have about a dozen flavors and you are bound to find one you like.)

Thanks to Jarrod and Annelise from Southern Muscle Sport Nutrition, I got a whole box- Wahhhooooo! Let the reviewing begin…

quest pumpkin pie protein bar

So on first appearance I was a bit shocked because the bar was actually coated, imagine when something is yogurt covered. It was a bright orange with rough mounds on top. I would later find out that those mounds were delicious crunchy goodness.Quest bar pumpkin pie bite

The bar itself is just like any of the other plain quest bars. The overall flavor and texture were pretty good but they don’t compare to my bars with the chunks- all time favorite!!!

The best way to eat one in my opinion is 10-15 seconds in the microwave… warm and soft goodness.

The macros on these are a bit higher than the other flavor options I believe and I think it has something to do with the outer coating. Serving: 1 Bar, Calories: 220, Fat: 12g, Carbs: 19g (4 Net), Protein: 21g

SO what are your thoughts? Would you try it? Or have you already? Leave me a comment and let me know what you thought about it! #GetPumpkin

3 of my Favorite Cooking Hacks

Simple Cooking HAcks

There are some days I LOOOOOVE cooking and other days that make me want to flail on the floor like a child and never deal with a stove again….

I digress….

However on either occasion I have a few secret weapons that I just HAVE to share with you.

1. Crock Pot– DO IT! Buy one. I didn’t for the longest time because I thought they were for grannies and the lunch lady.

WRONG!!!!!

Crock pots are GENIUS!!!

I love throwing flank steak or chicken in there for about 6 hours on low. It comes out perfect, juicy and SUPER tender. To jazz it up, you can add in some diced onion,peppers and tomatoes and it will come out more like a stew. Add with a side of rice (or throw the rice in after a few hours and it is a perfect dish that will last for DAYS)…. you are welcome!

2. Crock Pot Liners– Crock pots make amazing meals BUT the clean up SUCKS!!! The juices get all stuck on the sides and takes a lifetime to scrub off untiiiiiiiil crock pot liners. LIFE savers!

A 4 pack runs about $2.50- cannot beat it for time saving and zero frustration.

crock pot liner

3. Salt Free Mrs. Dash Seasonings– Welcome to my freaking fiesta baby! I add salt to my meals before I eat it, in case I am adding a sauce or condiment so that it is not sodium overload or if cooking for someone else. But sometimes during prep for competitions or events I kick it with these Salt Free options so that I am not gagging on cold bland cod while contemplating the meaning of life (tell us how you really feel).

Legit Mrs. Dash- SO good!

I don’t have time to figure out which seasonings make my shrimp taste like a fajita, but Momma Dash did and I thank her for it.mrs dash salt free packets

I hope you check these tips out- they help me and save TONS of time! Any one use these or have any fun tips to share? Comment below.

PS.I post up more healthy living tips on my IG and it gets pretty weird over there- so follow me @angelesburke – DO IT!!!

Healthy Grocery Store Shopping Tips

OK- let’s face it.

The marketing world has gone above and beyond to make us feel that the sugar free, low fat, low carb, low sodium buzz words make a product healthy. And THAT my friends could not be further from the truth.

Seriously- next time you are in the store, I want you to READ the BACK of the box- not just the catchy bold words printed on the front.

What is on the back is what REALLY counts. Added sugars, preservative and unpronounceable ingredients run rampant on the nutrition labels.

In this video I give you some of the shopping tips I use each week to see if what I am buying for myself and loved one is really all that it is cracked up to be- enjoy!

Be sure to head over to my site http://www.angelesburke.com and sign up for my free healthy living tips 🙂

Can Resolutions Be Bad For Your Health?

resolutions bad for health

10 new years resolutions bad for healthThis year is going to be YOUR YEAR- right?!

And in all of your excitement, you may have set some pretty unrealistic and unattainable goals in front of you.

Being a few days into the new year, are you having any second thoughts on that “I am going to train for 3 hours a day” mentality or “I will never eat carbs again” foolishness?… you many be in total misery.

SO can resolutions be bad for your health? It all depends!

In this article, I was interviewed along with several other industry experts on 10 New Years Resolutions That are Bad For Your Health. Check it out and see if you set any of these “no-no” resolutions yourself.

Reasons Your Diet Is NOT Working

5 reasons your diet is not working

Diet season is right.around.the.corner.

As most Americans do, you will probably get on some weight loss or diet kick as the new year begins. But don’t fall back on your old habits and repeat the vicious cycle!

In this article, I break down several reasons your diet is not working. Click here to read the full article and make the most out of your efforts. Below is a little sample of why your diets have failed you in the past… Sound familiar?

1. You are too restrictive

2. You do not count calories

3. You are sedentary

4. You are not honest with yourself

5. You are a taste tester

Are You Logging Your Workouts?

logging your workouts Angeles Burke

If you have been training on a consistent basis but cannot seem to make the changes you want to your physique, one of my umber one recommendations is- logging your workouts. Sure- it can be annoying at first, but once you start, you will be happy you did once you start seeing all that progress you have been wanting.

When getting in shape many people find the energy to make it to the gym and break a good sweat, but after a while- that just isn’t good enough. NOW it is time for a challenge. A workout log is the BEST way to keep track of your efforts each day in the gym and learn a base line for yourself. To see results in training, you cannot use the 5 pound dumbbells forever (SORRY!). It is time to pick up the big boy weights. Now i am not talking about going from 10 pound dumbbell curls to 30 pounds. NO- slow down sister. try the 12 or 15 pounders first for an added challenge.

This is in all aspects of training. Try adding a few extra minutes to your cardiovascular routine. Or try going faster than normal. Add in extra repetitions or increase the amount of weight you use. The most important thing here is to LOG each exercise. It is too complicated for your brain to try to remember the number of sets and weights you used, so do yourself a favor and log your workouts. A simple notebook or even a fancy app on your phone for all the techies out there. You can read my full article on the benefits of logging your workouts here. Free workout log is included!

You want to see changes?! Then start putting in the work!

Stay fit- Angeles

What Do Bikini Models Eat?

Angeles Burke IFBB Bikini fitness model latina celsius As a bikini model/ IFBB Bikini pro competitor, I am always asked what or IF I eat. And the answer is YES, I eat and I can eat…A LOT!

While each bikini model will eat different amounts, many of us eat similar types of unprocessed foods. Unprocessed food is something you find naturally, it will not be served in a box and is 1, one, UNO ingredient not a laundry list. The more processed food is the more chemicals, additives, sodium and preservative it contains. These items are hard for the body to break down, tend to cause bloating and will not yield the type of body a bikini model is looking for.

I am not saying I do not indulge every once in a while- but the key word is ONCE in a while. I usually have a cheat meal/refeed meal once a week. This helps me to boost my metabolism by shocking it into an excess of calories at ONE meal, not the whole day. This also helps me to stay sane during preparation for an IFBB Bikini competition or fitness event.

For others who have self control but do not want to be as strict with their diet can use flexible dieting and allow themselves to eat well the majority of the time and then have small PLANNED indulgences. These people know what their macronutrient needs are and are eating to meet their goals.

For the most part the best bikini models are eating to support their body shape goal. In my fitness competitions, I want to have more muscle and definition than a bikini model in a magazine. So my meals need to have carbohydrates for energy, protein to build and maintain muscle and healthy fats keep me feeling full. These 3 macronutrients work together, humans NEED carb and fats please do not fear them. The problem is that people tend to go overboard. Portion control will be your best freind when trying to get that bikini model body. I work with Bombshell Fitness for all of my contest prep and their Certified Nutritionist Genn Strobo helps with my meals.

I can eat 5-7 meals a day but the most important thing is to EAT and nourish your body. Never starve yourself to reach a goal!

Bikini Model Diet

Meal 1: 2 eggs, 4 egg whites, half cup veggies, 1/2 apple

Meal 2: protein Shake, 1 oz nuts

Meal 3: 4 oz chicken, 4 cups lettuce, 1/2 tablespoon olive oil

Meal 4: 4 oz tuna, 4 oz asparagus, 3 stalks celery, 1/2 cup of carrots, 3 tablespoon hummus

Meal 5: protein Shake, 5 strawberries, almond butter smoothie

Mistakes You May Be Making In The Gym

gym mistakes 1

Ever wonder if you are getting the most out of your training? There are always ways to improve your training to ensure that each gym session is as effective as possible. Below you will find a few common mistakes that are made in the gym. For the full article- Click here!

 

  • Staying In Your Comfort Zone
  • Hanging on
  • Heavy Weight/Bad Form
  • Resting More Than Working
  • Training To Eat