I am loving Costco more and more these days. They have an incredible selection of healthy foods and I swear it just keeps getting better. They just keep carrying more and more organic foods and gluten free if that’s what you’re looking for.
First and foremost, I think each location varies slightly so keep that in mind. If you don’t see something I mention, that could be why. Costco is great though about responding to their customer demands, so by all means, tell them what you want to see in their stores! I have always had a good experience with their customer service.
Anyway, I don’t buy everything at Costco because (as I’m sure you know), some things we just don’t need in bulk. I probably head to Costco once a week. If I were a better planner, I may go only once a month or something but alas, I am not. I also sort of enjoy going (um, samples? Yes please). It’s actually easier too with the kiddos-bigger cart and again, samples. Toddlers love samples. Mommas love samples too. I buy a fair amount of produce from their stores too so my once a week trips are a time to restock.
Keep in mind, some of these items are not “perfect.” In my opinion, they are healthier choices than other items might be so they work for me and my family. Some of them are processed. They’re not all organic. But that’s how I shop. I don’t only buy organic food. As much as I’d love to, sometimes financials just don’t allow us to…and that’s cool with me.
Of course, I don’t buy every one of these items every single week. Anyway, if you’re curious about healthy foods at Costco, here are some yummy items to consider:
Snacks (because….they’re awesome):
- Nuts- I don’t have a whole foods or store near me with bulk bins so Costco is the next best thing. Nuts can be pricey so if we’re going to buy them, I buy a bag from Costco and it lasts a long time.
- Dried Fruit- I tend to only buy dates if I’m buying dried fruits. They have a lot of other fruits too but a lot of them have added sugars so just be sure to check the labels if that’s something you don’t want.
- Bars/Shakes- So many yummy bars! They carry protein bars (like Premier Protein), Kind bars, Lara Bars, and Clif kids bars just to name a few.
premier protein protein bars
premier protein shakes
- Applesauce- The squeezable kind! They have organic applesauces that are great for everyone! My two year old loves them but I do too!
- Renola Lara Bar Granola- These are gooooood.
- Boom Chicka Pop- Also addicting. Not crazy healthy (has added sugar) but ya know, better than cake I guess :). I just bought these for the first time and it was absolutely an impulse buy. They are crazy good.
boom chicka pop. the addiction is real.
- Jerky- They have beef jerky and turkey jerky. Jerky is sort of like nuts, it is expensive. Costco’s prices on it are better than the regular store.
- Late July Organic Tortilla Chips
- Annie’s Organic Bunnies- I buy these for my two year old. Or that’s what I tell myself.
- Greek yogurt- We buy the big tub of Fage 0%. Costco has a better price than the regular grocery store.
- Eggs- SO MANY EGGS. They sell organic eggs too.
eggs and greek yogurt. they sell flavored Fage and also just the plan 0% tub.
- Cottage Cheese
- String Cheese (sometimes)
- Organic half and half- I only buy this when we’re expecting company otherwise it’s just too much.
- Kerrygold Grass Fed Butter
- Unsweetened Vanilla Almond Milk
Pantry Items (nut butters, cooking oils. etc).
- Coconut oil- The best deal! It lasts a long time too.
organic coconut oil
- Natural Almond Butter/Peanut Butter- They have both!
- Almond Flour- This is new to our Costco and I’m so excited! I usually order almond flour from Amazon or sometimes pick it up at the store. It can be a little pricey at the store so so I’m glad I can get a big bag from Costco.
- Kirkland Organic Chicken Stock
- Organic Maple Syrup
- Organic black beans
- Unsweetened Vanilla Almond Milk (in the cartons)- my daughter loves this stuff!
- Hemp Hearts
- Chia Seeds
- Organic Brown Rice
- Organic Quinoa
- Wild Planet Tuna
- Ground Turkey
- Trident Salmon Burgers- These are so good! I love having them around because they’re really easy to make (and healthy).
- Bag of Frozen Chicken Breasts or Tenderloins
- Rotisserie Chickens- They are so good at Costco!
- Organic Whole Chickens
- Organic Turkey Breast- For sandwiches or snacking.
- Superfood Kale Salad- This salad is sooooo good. It has kale, shaved brussel sprouts, cabbage, broccoli, pumpkin seeds, cranberries, and comes with a yummy poppyseed dressing. I highly recommend it! I’ve seen it at regular grocery stores too, by the way.
- Apples (they have regular and organic)
- Berries when in season (they carry regular and organic)
- Brussels Sprouts- My favorite!
- Peppers- They sell bags of either all red peppers or a mix of colored bell peppers
- Frozen organic berries for smoothies
- Frozen organic broccoli- Their broccoli is the best! I usually hate buying frozen broccoli because it’s typically just stems. Their frozen broccoli has actually pieces of broccoli trees. Yum.
- Suja Organic Mighty Greens Juice- How cool is this?
- Organic Guacamole- I like that this is portioned out too into 100 calorie packs.
- Kombucha- They sell kombucha! Pretty cool, right? Honestly, I don’t buy it often because it’s pricey, but if you’re a kombucha lover this might be a better deal than the regular store.
- 2 Minute Grains- Sometimes it’s nice to have something easy and healthy in the fridge. This is yummy and a great mix of wheat berries, quinoa, farro, barley, tomato, peppers, and onion.
My poor daughter. Every time we check out it’s like a game of tetris fitting the food in around her (sometimes on top). It gives her something to look at and play with at least.
Anyway, those are only a few healthy options Costco has to offer. I have to watch myself when shopping there though. It is so easy to spend too much on things we really don’t need (especially in bulk). You can definitely find good deals on organic or natural foods, but those prices can sure add up. So, sometimes I just have to ask myself if this is something I really need…..a lot of the time, it’s not. Or I ask myself, is this something my husband would be pissed I bought?
Do you shop at Costco? What are your favorite finds?
I haven’t written much about this yet, but I’ve been using kettlebells quite a bit these days. My husband went above and beyond this year on my Christmas present: a whole set of kettlebells!
Kettlebells are awesome. They are a great way to build strength AND work on your cardio. We primarily follow a Kettlebell dvd set (Skogg system- I’ll do another post on that). Every now and then though, we make up our own workouts.
My husband actually made up this workout. Just a side note, I love that my husband and I finally found something we enjoy doing together. We do some sort of kettlebell workout almost every day. Usually they are short-20-30 minutes.
At this point, we are both kind of working on increasing the weight we’re using. We are keeping our workouts basically the same, but switching up the weight. Build z muscles!
Here is a workout we recently did:
So, we did single arm swings. If you wanted to try double arms you could absolutely do that too. I think single arms may be more challenging but it’s nice to let one arm rest while working the other (although you feel this mostly in your Glutes).
(sorry for the blurry photo- these are action shots baby!)
One thing to keep in mind about swings: they are not squats. You’re sort of hinging forward at the waist, then thrusting forward with your hips. The momentum should be what swings the bell up. You do not use your arms to bring the bell up-it gains momentum and sort of swings on its’ own. Does that make sense? I’ll have to do a video to show you in real time.
single arm kettlebell swing
Turkish get ups are hard (at least for me). I’m still sort of practicing them hence only 5 reps on each side. I like to do a few with no weight then add just a couple pounds (literally only 3). I actually did some again today and used an 8 pound weight. Moving up in the world!
Here is a link to a video showing Turkish Get Ups. I barely feel comfortable doing them myself so I definitely don’t feel comfortable explaining how to perform one. There are lots of steps involved too so I watch along with videos the first few times I try them. I would recommend either doing that or have someone show you who knows what they’re doing!
Have you used kettlebells? What’s your favorite exercise?
This dessert is so decadent and just majorly hits the spot. If you haven’t heard of avocado being used as a pudding it probably sounds gross. I swear it works though.
Avocado’s provide such a great, creamy consistency and as long as you add a sweetener (and cocoa to disguise the green color), you’d never know the difference. Pudding? Avocado? I’ll never tell.
Let’s talk about the chocolate coconut whipped cream. This is good. It actually reminds me of chocolate mousse. It’s a light, fluffy texture with a really yummy chocolate taste. In the future, I may just make this and eat it as a dessert or over some fruit. The avocado pudding is great too, but I really loved the way this turned out. If you were to choose one thing out of this recipe, try the coconut whip!
Both recipes are great because you can customize them however you’d like. You could use different sweeteners, or even less sweetener, cacao powder if you want, try some extracts like almond or even mint with chocolate? There are lots of different things you could try. I would just recommend tasting as you go along!
- 1 avocado
- 3 Tbsp cocoa powder
- 3 Tbsp honey
- 1/2 banana
- dash of cinnamon
avocado pudding mmm
Throw everything into a food processor (blender would probably work too) and process until smooth.
I used 3 Tbsp of honey but I think it could even use less. My banana was barely ripe so if you had a super ripe banana for example, you might use less sweetener since they provide quite a bit of sweetness. Again, I would just taste test along the way!
Chocolate Coconut Whipped Cream
- 1 can coconut milk (full fat)
- 1 Tbsp honey
- 1 Tbsp cocoa powder
Refrigerate your can of coconut milk overnight. Once you’re ready to use it, scoop out the firm part which will be sitting on top. You’ll be left with some liquid on the bottom- do not add this to your whip. I usually use it in my coffee or smoothies.
Anyway, once you have your coconut milk, add the honey and cocoa powder and mix on high (I use a stand mixer, but you could probably use electric beaters) until it has a whipped cream texture.
That’s it! You can serve both right away or refrigerate for a bit if you wanted it chilled.
I threw some Enjoy Life chocolate chips on top because everything could use a little crunch.
mmmm just so much goodness in one bite. and pink toes
I’m sure people either love or hate Jillian Michaels. I have to admit: I’m a fan. I’ve watched The Biggest Loser off and on over the years so I wasn’t necessarily a fan of hers because of the show, but more for her fitness DVDs. Of course, I’ve only tried a few (3 to be exact) but they’ve all delivered! I have Ripped in 30 (my favorite), No More Trouble Zones, and now 6 Pack Abs. In my opinion, she just creates good workouts. They’re all challenging but different, require little equipment if any, and are relatively short workouts (about 30 minutes).
Anyway, I ordered 6 pack abs shortly after giving birth to my second daughter. If you’ve ever had a baby, you know your core muscles are nonexistent. It’s actually sort of comical. There is like, literally nothing there. It is a bowl full of jelly..Santa style. But that’s okay, all part of the process. That being said, I wanted to gain some muscle back.
In general, I am not a fan of abdominal work. I think we all have a favorite body part or zone we like to work out and probably a spot we hate. Well, I hate doing abs. I guess because I never see much of a change. If I was the type who always had a 6 pack, I’d probably love working abs! Having a DVD workout is a great way for me to sort of force myself to work those muscles.
I absolutely realize that “abs are made in the kitchen,” but I can also recognize that mine are/were weak and need to be worked on. That’s where Jillian comes in!
Here’s some info. on the Jillian Michaels: 6 Week Six-Pack (Level 1):
First of all, this DVD comes with 2 workouts: a level 1 and level 2 workout. The idea is, you complete the level 1 workout 5 days a week for 3 weeks, then move onto level 2.
The workout is only 30 minutes long, which sounds like a long time for an ab workout right? Well, Jillian combines full body cardio moves with ab-centric moves, so the workout really works the entire body with a focus on abs.
Some examples of cardio moves she throws in there are burpees, mountain climbers, and plank jacks.
The idea is to throw some cardio moves in there to raise your heart rate. Raising your heart rate torches calories, which of course, burns fat and reveals those bitchin ab muscles that may have been hiding.
Not only do you perform traditional ab exercises, but moves that target other large muscle groups like your legs and back.
squat with rotation
squat with rotation
The workout is face paced but she goes through the whole thing once at a “slower” pace. The second time through, the pace is much faster.
She also provides modifications if you needed the moves to be a little easier or harder.
The moves are easy to follow. I’m not saying they’re easy to do because they’re challenging especially at a fast pace, but it’s easy to follow along.
side plank with leg lift
side plank with leg lift
That move above is hard! Side planks are tough even without the leg lift but it’s like, once you lift the leg, you can feel every muscle in your core working. You also really feel it in your inner thigh.
The only thing you will need is a weight (just one). I used an 8 pound dumbbell. If you don’t have a weight, you can still do the workout, it’ll just be a little easier.
- Hard! It makes me sore every time I do it
- Easy to follow
- Cheap (only 8 dollars on Amazon)
- Little equipment needed
Overall Cons (not many):
- Same workout for 3 weeks
- 5 days a week (recommended amount you do it) is sort of a lot
I’ll write a review soon on Level 2. I’d say another great DVD by Miss Jillian!
Do you like Jillian Michaels? What’s your favorite workout of hers?
So, I’m still loving the barbell! I’m telling you I just feel stronger using them.
Anyway, my goal is to increase my overall muscle mass and in order to do so, I have to increase the amount of weight I use when I lift. For me, it’s easy to kind of get stuck lifting the same amount of weight every time I go to the gym. That weight is typically somewhere between 8-25 pounds for my upper body. There is certainly nothing wrong with that weight, but to build muscle, I’ve got to venture out of my comfort zone and lift even heavier. The barbell is slowly becoming my go-to piece of equipment on weight training days.
There are lots of different kinds of drop sets. I chose a descending drop set method which meant I started with high reps (and lower weights), then decreased my reps and increased my weight. I typically did 12 reps followed by 10, 8, 6, and sometimes 4. With most of the moves, I increased my weight just slightly because my muscles were dead after each exercise. With some of the moves, I kept the weight the same. Here is a breakdown:
- Triceps Bench Press (close grip bench press)- 12 reps, 10, 8, 6, 4. I started each move with the barbell only as a warmup just to kind of get my bearings. So, this is performed at the same station as a bench press but instead of hands out wide, hold the barbell basically straight out from your shoulders. When you bench the barbell, keep elbows in tight. This move works your triceps.
Super Set with Bench Dips- 15 reps, 12, 10, 8, 6
- Bench Press– 12 reps, 10, 8, 6, 4. Good old fashioned bench press! Again, I “warmed up” with just the barbell to get my positioning right.
Super Set with Pushups- 15 reps, 12, 10, 8, 6
- Shoulder Press at Smith Machine- 12 reps, 10, 8, 6, 4. This is a classic shoulder press except using the barbell at the smith machine. The smith machine is nice because you can try a heavier weight and not worry too much about dropping the barbell or hurting yourself.
Super Set with Plate Front Raises- 15 reps, 12, 10, 8, 6. I just grabbed a weight plate at the smith machine and lifted it straight in front of me.
- Biceps Curls Wide Grip- 12, 10, 8, 6, 4. I used an EZ Curl bar for these (they have the dip in them. They’re not a straight bar).
Super Set with Biceps Curl Narrow Grip- 12, 10, 8, 6, 4. My arms were dead after this.
I love it! Love feeling sore muscles the day after…or two days after :).
Do you use a barbell at the gym? Favorite workouts?
I am a snack monster, it’s official. I’m just so excited about all these (new to me) snacks I’ve been trying lately. I mean it when I say, none of them have disappointed me.
I reached out to the folks at Squarebar (Sarah and Andrew Gordon) and they were nice enough to send me a few of their bars to try. Like some of the other foods I’ve been trying recently, I first saw Squarebars on Instagram lookin damn good if I may say so myself (the powers of social media!).
I looked up the company and immediately loved their story. They saw a need for a snack bar that had high quality, organic ingredients and eliminated dairy, gluten, soy, and processed/refined sugars. So, they solved the problem and made Squarebars. Literally, made the bars in their kitchen with real food.
Maybe I watch too much Shark Tank, but I really love to see these small companies succeed. It’s incredibly inspirational to me that two people, who are probably around the same age as me, created a company and brand by themselves. I’m sure it’s an overwhelming process, but how cool to actually get the job done AND create a product that is good. Kudos Sarah and Andrew!
Squarebar is Not For Sale
Not only do they make delicious bars with wholesome ingredients, they donate 2.5% of their sales to the Not for Sale campaign. Not for Sale is a San Francisco based non-profit organization fighting to end modern day slavery, human trafficking, and exploitation around the world. Here is more information on Squarebars involvement with Not for Sale.
Okay, I’m done ranting about my admiration for entrepreneurs. On to the bars:
One thing each flavor of Squarebar had in common was their yummy chocolate shell (each flavor is cocoa-something). That’s how I would describe it: a shell. When you bite into it it breaks off in this yummy, perfect way.
This was one of my favorite flavors. There is something about cherries and chocolate. The flavors just pair so nicely together.
my daughter approved of this one too. she took half!
My second favorite! This had a great minty flavor. I think it could actually be a great replacement for York Peppermint Patties (which are my favorite things ever). The chocolate shell with the mint flavor really reminded me of them. Great when you’re craving chocolate!
Third favorite. Or maybe a tie with mint. I love coconut so the little pieces laced throughout this bar really hit the spot. If you’re a coconut lover you will definitely like this bar!
This bar was good but out of all of them, was my least favorite. Tasted sort of like a chocolate protein bar (which is what it is). The other bars just had more flavor to them. You kind of forgot you were eating something healthy.
Here’s some info on their nutritional stats:
- Calories: 210
- Fat: 9 grams
- Fiber: 2 grams
- Sugar: 14 grams
- Protein: 12 grams
If you wanted to give Squarebars a try (I highly recommend it), use the discount code: “HealthyHungryHappy” when checking out on www.squarebar.com and you’ll receive 20% off your entire order.
Squarebar offers flat rate shipping to over 35 countries and FREE shipping in the U.S.
Let me know if you give them a try!
Ohhhh man. There is a new protein bar in town you guys.
I saw B-Up bars kind of floating around on Instagram, so I reached out to the company and asked if I could try a few. They were nice enough to send me lots of different flavors to try and let me tell you, they do not disappoint.
I hate to compare B-Up bars to Quest bars but I’m going to anyway. They are similar in that they’re both high in protein, low carb, and delicious. The biggest difference to me however is the texture.
I’m sure most of you have had a protein bar sometime in your life and a lot of the time, they taste like chalk. Quest bars are great. They’re especially great though, when you warm them in the microwave. B-Up bars are great when warmed too but they don’t have to be microwaved to taste great.
Somehow these guys figured out how to make a protein bar that tastes light, fluffy, and soft. They are such a great texture I really can’t hammer on that enough. How did you do it Yup Brands?! Genius.
Here’s a little info on some of the ingredients in their bars:
- 100% Natural Prebiotic Vegetable Fiber- This is basically the same type of fiber that goes into many fiber supplements.
- Whey Protein Isolate and Milk Protein Isolate
- Xylitol- A sweetener. About as sweet as table sugar but with less calories.
- Stevia Extract- Sweetener. Doesn’t have major effects on blood glucose so those on a controlled carbohydrate diet tend to favor it.
- Monk Fruit Extract- A sweetener derived from the monk fruit plant.
- Some also contain chocolate, cocoa butter, and almonds.
The B-Up Bars come in a variety of flavors:
Sugar Cookie- Honestly tastes like a sugar cookie. I would describe it as a bland sugar cookie which doesn’t sound great…but even a bland sugar cookie tastes good. Not overly sweet. Just right.
Chocolate Mint– So yummy. The perfect amount of mint and chocolate. This is definitely a favorite of mine. Check out those chocolate chunks!
the softest protein bar ever!
check out the chunks!
Peanut Butter– This has chunks of peanut butter which was a nice surprise. It reminds me of a peanut butter cookie or Nutter Butter cookies. The chunks kind of melt in your mouth.
PB&J– Tastes pretty good. Not my favorite. Tastes mostly like peanut butter with a little hint of raspberry jam?
Vanilla Peanut Butter– I would describe it as a cross between sugar cookie and peanut butter. Not too much of either flavor…just right!
Cinnamon Roll– Great cinnamon taste! Would be especially yummy warmed up.
My favorite flavors are chocolate mint and sugar cookie!
The one thing each bar had in common was the soft texture. I love that about these bars.
B-Jammin’ Bar (Cherry Vanilla Pie)
Their B-Jammin bars are a little different than the B-Up bars. They come in 3 flavors: PB&J, Cherry Vanilla Pie, and Apple Pie a-la-Mode. I tried the Cherry Pie.
I would describe these bars as their ” healthy treat” bars. They have less protein and fiber (still 12 grams), and more sugar (11 grams compared to the 3 grams in the other bars).
The bar I tried was so dang good. It has a fruit filling so it literally tastes like a mini-cherry pie. These would be great to have around to satisfy a sweet craving.
So, overall, I think these bars are great. They’re delicious and have great nutritional stats. They are so light and fluffy it’s kind of incredible.
The bars are expensive though (about $27 dollars for a box of 12 from GNC) but they’re priced about the same as other protein bars.
I would buy these bars if I was feeling particularly rich…ha! I go through phases with protein bars. Sometimes I try to save money and so I don’t buy any, other times I buy some. So, depends on the day! They taste great though so I’d love to have them around.
I have seen a few bars at a local GNC so I’m sure you can find some there. If not, you can always order off GNC or the Yup Brands site.
*The folks at Yup Brands were nice enough to share some bars with me, but my opinion of the bars is 100% mine.*
Honey, I baked! I swear I would bake all the time if someone else in my house would help me eat the finished product. They might actually. Maybe I just eat everything too fast so no one else stands a chance. It’s certainly possible.
Anyway, I noticed I was starting to accumulate quite the overripe banana surplus in my freezer so I figured I’d better start using them for something.
I sort of enjoy when my bananas “go bad” because I know that equals baked goods sometime in the future. The future is now, baby! Here’s the recipe I used:
(Almost) Paleo Banana Superfood Muffins
- 4 overripe bananas, mushed
- 4 eggs
- 1/4 cup Buff Bake Protein Almond Butter (or regular almond butter)
- 2 Tbsp coconut oil, melted
- 1 tsp vanilla
- 1/2 cup coconut flour
- 1 Tbsp maple syrup
- 2 Tbsp cacao nibs
- 2 Tbsp chia seeds
- 1 1/2 tsp of cinnamon
- 1/2 tsp nutmeg
- 1 tsp baking soda
- 1 tsp baking powder
- dash of salt
Buff Bake, Chia Seeds, and Cacao Nibs
First, I combined the bananas, eggs, coconut oil, maple syrup, vanilla, and almond butter. I didn’t really need to mash the bananas since these were basically mush already. Does anyone else hate the smell of overripe bananas? It’s weird but it totally grosses me out. I just have to concentrate on the end product. Mm.
Next, I added the remaining ingredients and mixed thoroughly. Then I spooned batter into a lined muffin tin. I baked the muffins for 25 minutes at 350 degrees (use the toothpick method to check if done. Insert a toothpick and if it comes out clean, muffins are done!).
I ate one and my daughter had one too. They were great! Perfectly spiced and actually pretty fluffy! Most Paleo baked goods I’ve made in the past come out a little flat but these were “normal” looking. I was worried they’d be too sweet with the bananas and maple syrup but they were just right. If you wanted sugar free, you could omit the maple syrup.
We both had a muffin then into the freezer they went! This is how I keep myself in check. If they’re out, I’ll eat like, 6 in one day so I have to hide them away in the freezer :).
my daughter stole one…
Buff Bake Almond Butter
Let’s talk about Buff Bake . I love their concept! Delicious flavors of almond and peanut butters mixed with whey protein, chia seeds, and flaxseed.
They sent me their snickerdoodle almond butter and it is good. They sweeten the butter with coconut sugar which I really like. I don’t love completely unsweetened nut butters. I tend to buy them with good intentions then they sit in my fridge for 6 months and eventually end up in the trash.
My favorite thing about the butters is the addition of whey protein. Personally, I’m always trying to find ways to add more protein to my diet, so I love this! It doesn’t have a protein powder taste either which is great. I’m pretty sure you’d never know it was an ingredient unless you read the label. In 2 tablespoons of the almond butter, there are 11 grams of protein, 3 grams of fiber, and 190 calories.
I only tried the snickerdoodle flavor but they also sell cookie almond butter and coffee bean (sounds amazing!). Their peanut butter flavors are chocolate chip, cinnamon raisin, and cranberry coconut. I want them all!
Finally, I just love the business. I think they created an awesome product with a great name and beautiful packaging. The product tastes great so it will sell itself, but they just did a great job with overall execution. I love that it’s made by two young women entrepreneurs. I will definitely remain a customer and supporter!
You can buy their products straight off their website, from Amazon, or vitamin shoppe (not sure if it’s in all locations).
Buff Bake Ingredients
I can’t wait to try their other flavors! I think chocolate chip peanut butter or coffee almond butter is next on my list!
(Buff Bake sent me their almond butter to review. All opinions are mine. I genuinely like the product ).
I am really enjoying weight lifting these days. I just love that tiny little muscle pump I get after lifting. I always think my muscles look so big so I snap a pic to capture the moment, then I realize, nope still pretty small. Ya gotta start somewhere though, right?
Typically, I use free weights. Even if you’ve never touched a weight before, free weights are pretty easy to pick up (literally and figuratively). By all means, if you’ve never lifted weights before, try free weights! Start with a light weight and just get used to the feeling and motion of using weights. Soon you’ll be a pro!
I’m pretty comfortable with free weights but have stayed away from barbells. For some reason, barbells have always been intimidating. It’s like I think if I pick one up, I’ll lose control and accidentally impale an innocent bystander. I’d really like to avoid killing anyone if possible. That or (and I think this is more likely), I’ll drop the barbell, which would be so embarrassing that I may never go back to the gym.
The squat rack in particular is a piece of equipment I always want to use but never pull the trigger. I want that booty to grow, so lifting heavy is a necessary evil. I’ve walked by the squat rack several times, even looked closely at it, but then kept walking. I was never sure how to change the height of the bar so I’d keep chickening out.
don’t mind me creepin around the squat rack…can you tell i didn’t want anyone to know i was taking a pic?
Well, I decided to get over it. I passed all the meat heads and headed to the squat rack. I played around with it for a minute and guess what? I figured out how to use it!
Since the barbell was new to me, I squatted with just the bar first then slowly added weight. I can see now why people hit the gym with buddies (spotters). I’m still not totally comfortable adding tons of weight but I think with practice, I’ll get there.
I swear just using the squat rack gave me the confidence I needed to grab a barbell and try other exercises. Here’s what I did:
–squat 5×5 in squat rack – started with barbell, then added 10lb plates, then 10 more
–deadlifts 5×5- used 25lb plates
–clean and press 5×5 <— love these- used 10lb plates
–row (underhand grip) 5×5- used 15 lb plates
–bench press 5×5- started with barbell, then added 5lb, then 10lb
I stuck to basic moves that work large muscle groups. My goal is to master these moves with the heaviest weight I can use, then increase the weight. Gainz baby!
little barbell corner
look at that weight!! beast.
I tried the bench press! It was a big day for me apparently. The bench press is another piece of equipment I need more practice with. I can see it being challenging to bench heavy weights if you’re benching solo. I guess I’ll cross that bridge when (or if) I get there.
If you’re like me and scared of barbells, here are a couple ways to face those fears:
Try It– grab a barbell and play around with it- without weight at first. get used to how it feels before adding weight. When you add weight, start slow!
Ask someone for help– if you’re not sure how a piece of equipment works, ask someone who just used it or better yet, someone who works at the gym. I know that’s kinda scary, but I promise whoever you ask will be flattered and not irritated by you asking. You’re basically implying they’re a pro in your eyes so I swear they’ll be flattered.
Watch some videos and have a plan– First of all, take videos with a grain of salt. Just because something’s on YouTube doesn’t mean that person knows what they’re doing. That being said, there are lots of good videos and explanations on exercises. Watch some videos to familiarize yourself with the exercises before hitting the gym. Then face your fears and grab that barbell!
One thing I can almost guarantee with barbell workouts are you will feel like a badass. Even with teeny tiny muscles, you suddenly feel like the baddest of bodybuilders. Lifting heavy feels pretty good. It’s a great confidence booster I swear!
Do you use barbells at the gym?
I have no idea who came up with the concept of a “mug cake” but I like them a lot. So, whoever you are, thank you. The mug cake is pretty great because it’s easy (few ingredients, easy clean up), it’s usually delicious (um, cake), but it’s small (portion control, baby!). All good things, all good things.
Typically, when I make Paleo baked goods, I use some coconut flour which tends to suck the moisture out of anything so it’s a little risky. I used a tablespoon in this recipe and I would recommend even using slightly less (so like, barely a Tbsp.)
Mug cakes are those kinds of things that you may need to play around with in your kitchen. You can add whatever you’d like: chocolate chips, banana, maple syrup, cocoa powder, blueberries, etc. Whatever flavors you like. I think next time I’ll try some banana and chocolate chips! I would also recommend testing your microwave the first time. Maybe microwave for a minute, then 30 seconds, then 30 more seconds, etc. since all microwaves are different. Anyway, here’s the recipe I used:
Paleo Mug Cake
- 1 Tbsp almond flour
- 1 Tbsp of coconut flour (barely a Tbsp)
- 1 sprinkle cinnamon
- 1 tsp of vanilla
- 1 egg
- 1/2 Tbsp (or more) of honey
- 1 tsp of almond milk
- sprinkle of cacao nibs
I sprayed a little coconut oil in a mug then added the egg and beat it.
Next, I added the rest of the ingredients and mixed thoroughly. After everything was mixed, I just microwaved for 1 minute and 30 seconds (again, take it 1 minute at a time or even 30 seconds since all microwaves are different).
paleo mug cake…nom
Let cool for a couple minutes, then enjoy!!
Have you tried mug cakes? Any good recipes?