Vacation photo dump and exciting news

I’m Baaack!

I had a great time at the beach, but I missed you lovelies! I seriously did not touch my computer the whole time we were there and it was kinda awesome.

Instead of a boring explanation of everything we did on vacation, I am just going to dump a ton of photo’s on ya.

Also, I am extremely excited about next week on the blog because I will be dedicating it to vacation and post-vacation fitness. I found time to workout everyday I was at the beach and created equipment-free, 30 minute routines that you can do while away from home. I will also share my post- vacation workouts; these will be hardcore, boot camp style routines because let’s face it, we all usually feel like the Michelin man when we come back from indulging for a few days.

So, here is a little taste of what you get on a Murphy vacay:

vacay collage

vacay collage2

beach collage

 

beach collage 2

 

vacay collage4

 

vacay collage6

Have a great Tuesday, and get ready for a delicious turkey burger recipe tomorrow!

 

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The BEST tropical green smoothie

Hello Beautiful people!

I don’t usually post on Thursday’s, BUT I made my new favorite green smoothie yesterday after my workout and holy yummy- it’s delicious!

Here ya go!

tropical green smoothie


I just bought a pack of pre- sliced mango’s from fresh Market.

I am off to the beach where I plan on having plenty of tropical drinks that will probably not be green OR virgins. 🙂

Have a great Thursday!

Upper body + core circuit you can take to the gym

Hey guys,

I hope everyone is having a great week so far. This is going to be short and sweet. We are leaving for the beach tomorrow night, so I am already checked out!

Even though I get a free membership to THREE gyms in my area I still find it hard to make it to workout, so I continue to find ways to challenge myself at home. Yesterday I did the Sore for Days leg circuit and it’s awesome. As the name suggests, I woke up sore and will probably stay that way for the next few days!

The workout I am sharing today however, is for the gym but you could easily replace the machine exercises for something else.

It was an intense workout and I LOVED the core circuit at the end.

Do three rounds of each circuit:

strong and sculpted upper body

Have a great hump day.

Battle of the Sexes: gender specific workouts

Gender specific workouts: no

Gender specific results: yes

JAMIE-EASON- saved by the bell

(oh yes I did)

Let me explain.

We are bombarded with fitness magazines and websites that offer workouts specifically for women. They will ‘tone you muscles’ and ‘help you create a lean physique’.

So are we supposed to stick to these workouts?

Should we leave the weight room to the men and stick to our cardio machines and 3 lb weights?

Absolutely not.

In all honesty, we could learn from each other.

In order to get a lean, toned body AND a strong, ripped physique, we must lift weights and get cardio in our regimen.

Lifting heavy-

Women should be lifting and should be PROGRESSING with how much weight they are using. If you have done the same workouts with the same 3 lb weights for 2 years than it is no surprise you are not seeing the results you want.

small weights

You shouldn’t be smiling this much when you are strength training..

I am not saying you have to lift the same as your protein chugging, overly loud grunting counterpart; in fact, you probably couldn’t if you tried. Men have more that 100 times the testosterone women do; this allows them to lift much heavier weights and bulk up. We simply can’t.

So ladies, what is going to get you a perky butt and help you lose the back fat? Yep, muscle. Use a weight that allows you to do 10- 12 reps and by that last rep you CAN’T do another. When it gets easier, go ahead and up the weight. This will allow you to target the muscle fibers and create the beautiful, toned shape you want.

Men tend to skimp on cardio because they don’t want to lose the muscle they have gained,

men cardio

But if they don’t lose the fat than they won’t get the ‘ripped’ look they are wanting.

saved by the bell

(I can’t stop..)

Instead of looking for exercises that are intended for JUST women, look for compound exercises that will work more than one muscle. This will burn far more calories and TONE your muscles.

I hope this will give you guys more confidence to enter the free weights area and show the boys how it’s done. 🙂

Have a great day!

Are you afraid of getting too bulky? 

Do you think Zack Morris and AC Slater are sexy? 

Weekend recap and a kale and squash cake recipe

Hi Friends,

I hope everyone enjoyed their weekend!

Ours was great and involved friends, family, football and food. What more could you ask for?

Friday I made the BEST black bean and quinoa burgers.

black bean burger

Recipe to come in the next couple weeks!

Saturday we had some friends and family over for the Auburn game. Of course I didn’t get any pictures- we just had too much fun!

Sunday we laid around and Joseph and I watched a Harry Potter marathon. (Haters gonna hate)

lazy sunday

We also made brownies.

brownie joe

I have been craving these for weeks and finally gave in!

ice cream

We also made the kale and squash cakes I talked about last week and I have the recipe for you guys today!

kale cakes

Ingredients:

2 eggs

1 squash

1 cup kale

1 small onion

1 clove garlic

1/2 cup cooked quinoa

Directions:

1. Chop onion, garlic and squash to prepare for blending.

2. Put all ingredients in blender and mix

3. Heat 1/8 inch olive oil in pan

4. Drop a tablespoon of batter in pan and cook 2-3 min per side (think pancakes!)

Enjoy!

I hope you guys have a great Monday!

Did you try any new recipes this weekend?

Friday Favorites and bonus leg workout!

It’s Friday, y’all!

Here are a few of my Friday favorites, Enjoy!

Determination at it’s finest..

goldfish

Adorable/ funny shirts I got on sale for J man at Target. Space and Rocket Center represent!

shirts

Just in case you were wondering- yes, I did raise him in a barn..

barn

Blue pants I got from Ellie for $20.00, not too shabby.. I wouldn’t pay full price for them, but well worth twenty bucks.

 blue pants (2)

Am I right?

miley

And just to ensure we don’t end up like Miley..

Sore for days lower body circuit

I created the above circuit because I wanted something that would kick my butt. Three days later my butt is still sore, like bad.

Have a great weekend!

A circuit workout that targets your core

Happy Thursday!

I have an awesome workout for you guys today..

wine aerobics (2)

JK I really do have a great workout, but wine aerobics is the only think I have felt like doing after a long weekend.

I usually do an upper/ lower body split and I always work some core exercises into my workouts, but I have noticed my core is probably the weakest part of my body, so I am putting more focus on it. I have started doing a longer interval run on the treadmill followed by nothing but core work. I usually do this on the weekends.

Below is the workout I did on Saturday:

burning core circuit

This did the trick and left me sore days after!

Have a great day!

What’s the weakest part of your body?