Tuesday Routine: Hello Leg Day!

I’m going to get right down to it, I LOVE leg day. If I could I would do legs every day.. but let’s face it, no one wants to be oddly proportions. Which is another reason why no one should EVER SKIP LEG DAY!

Start off with some warm ups and stretches. I stretched today before getting to the gym and then start off controlled in my movements. Then start!

  • Barbell Squats x 4 sets of 5-6 reps, going up in weight after sets. (I normally go up 2.5-5 lbs at a time depending on how my back feels.)
  • Romanian Deadlifts & Standard Deadlifts x 4 sets of 6-8 reps, again going up in weight with sets.
  • Weighted Walking Lunges x 4 sets of 10 count (20 each leg)
  • Leg Extensions x 4 sets of 10 reps, going up in weight after the second set, making sure to pause at the top of the extension.
  • Hip Abductor x 4 sets of 8 reps, going up in weight with every set
  • Finished with 10 minutes on the stairmaster at level 9, making sure to feel the muscles working through each step.

I had on my routine to do the Leg Press x 4 sets of 6-8 reps then using the Leg Press to do Calf press x 3 sets of 10 reps. Unfortunately someone was using the machine…

So here I want to put out a PSA: If you are done using a machine then RERACK YOUR WEIGHTS! Do not disappear from the weight area with the machine racked! No one will know if you are done or not. It is common courtesy!

Until next time..


Six meals prepped for less than $20! Here’s how..

I try to prep meals every week so that I’m not tempted to eat out. Don’t get me wrong, I’m Human! So of course this doesn’t always keep me from eating out but it does help. It also helps to to keep up with my meal intake since I am trying to gain so I need to eat pretty much every hour.

I knew for this week I wanted steak but I didn’t want to spend an arm and a leg on steak for a while week. Meal prep doesn’t need to be expensive! So I got a Top round London Broil, that weighed in at just .03 over 2lbs for $11. Then I grabbed some frozen whole green beans and I had the pasta already at home from a previous shipping trip. 

After letting the steak chill outside of the fridge for about 10 minutes, I cut it into sections and seasoned with St Elmo’s seasoning which tastes mild. The good part about being able to cut your own steaks is you can cut them the size you like. I then cut the odd shaped sides into cubes to have steak and eggs for breakfast meals. 

These meals cost all TOGETHER under $20 and was took less than an hour to make start to finish.

Until next time!!


Tis the season for… Moisturizer!

The weather is colder, the air is drier, your skin isn’t has hydrated! So many things change and not just the leaves this time of year. I always notice two main things, my hands get dry and my hair gets drier. That is why I love coconut oil. It works for almost every problem!

I love lotion as much as the next person but as I have grown, I have realized that oils do so much better at getting into your skin. Lotions, like soaps, can have ingredients in them that pull the moisture right out of your skin. Ingredients like sulfates dry and irritate your skin. Moisturizers that contain AHAs (Alpha hydroxy acid) and even hyaluronic acid, can dry your skin too so they need a layer that locks in their hydration. I like to use a couple moisturizers of different kinds to make sure my skin takes hydrated all day.

Coconut oil is proven to soften and moisturize better than lotions and other oils. It also has natural antibacterial and antifungal properties, making it not only moisturizing but healthy.

Kopari is one of my best kept secrets for keeping my hair healthy and my ends from drying out in the winter and the summer. Kopari has one ingredient, coconut oil.

No sulfates, no gmo, no parabens, vegan, and my favorite- its cruelty free. It doesn’t get better than the real thing; no ingredients you can’t pronounce let alone know what it is. And it doesn’t hurt to smell like cookies either.

I use a size of a penny dollop in my hand to comb with my fingers through my hair. Keep in mind that it is an OIL, it will make your hair look oily if you use too much! I generally only use it when I’m staying in for the night, like before bed then wash it out in my morning before work. When I apply it to my body I start with a small amount and work it around and get more as needed. Again keeping in mind that it is oil, so it will make you skin look shiny if you apply too much. I keep coconut oil in my home all year round.

Until Next Time!



don’t we love the picture before we tear into the food without regret

My first post was going to be about motivation but as I typed it out, I didn’t feel motivated. To be honest I haven’t felt very motivated the last couple months. I felt like a fraud typing it out even though I’m almost always motivated. So to get myself back into the swing of things I did some meal prep instead. Food always helps when I’m in a rough spot…emotional or otherwise.  I meal prepped the pictured meal above and took this picture with my Galaxy S8+.  I will note before I go into detail that I don’t count calories unless we are talking about how many I can get in a meal at once (haha), I’m not on a special diet, and I don’t believe in restricting myself from foods.

I believe M O D E R A T I O N is key!

What you need:

Rice a Roni Stir Fried Rice Mix (add Butter and water)

Shrimps (or other protein of your choice)

This took about a half hour from start to finish to make. I first thawed the shrimp under cold running water in a bowl. You can really get any shrimp but I opted for the grilling shrimp because they were already cleaned, cut in half and ready to cook. Then I started the rice, which once it browned, I added the seasoning and water and waited until done. By this time the shrimp should be thawed. You can add seasoning to them or cook them in some butter until done. I didn’t add any seasoning to them since I added them directly to the rice.

The serving size for this package of shrimp only has 3 serving if you have the recommended serving size with each meal, if not more. A little facts about the shrimp I used, for a serving size, which is 4 shrimps, there are 120 calories, 15 being from fat. There is only 1 gram of carbs and a total of 23 grams of protein. Note from my photo, I did get jumbo shrimps so the protein amount may vary depending on what you get. For the rice, a serving size in about one third of a cup. Once prepared the rice serving size has 250 calories, 70 being from fat. Has only 5 grams of protein and a total of 40 grams of Carbs! Total Carbo load! Only downside to a rice like this, is the sodium. There is 1,000 mg of sodium in a serving of this rice; that is 45% of your daily intake you should have.

If I wasn’t in a hurry to get my meal prep done after a long day of work, I would and/or could have made a few alternatives to this meal to make it a little better.

  • Make a whole grain rice or even a white rice to cut the sodium of the overall meal
  • Add veggies and tofu for a vegan option
  • Add veggies with the shrimp to get in a serving of veggies for the day. Note: adding broccoli adds source of veggies and more protein

Meal prep doesn’t need to be hard or complex and it doesn’t need to be plain and dull. Everyone has different goals they want to get to so eat based on your goals. If you just want to enjoy life and stay in good shape at the same time, I suggest just taking everything in moderation.  If you’re in competition mode then I would say chicken and rice is probably your best bet.

[I will eat what you can’t so you can live through me]

At the end of the day as long as I eat, I won’t get hangry and have to kill my boyfriend so it’s a good day. I think he would agree!

Until next time…


(All photos taken by me unless otherwise stated)

About the Author

Heather Vanderberg is a long time gym goer and fitness ‘influencer’ turned blogger; {go figure!}

Owner of GlossandSquats.com and the Gloss & Squats Facebook page, Heather developed scoliosis at an early age and spent an excessive amount of time with a sports medicine specialist to correct her spine. After just over two years of doctor visits and being in a back brace, Heather was able to correct her back enough to take her out of danger. After this experience, she dove head first into fitness and health to stay in shape. Never being into any specific sports, Heather found her love in weight lifting. Fitness and training helped her to learn proper training techniques, healthy ways to eat, and how to overall be healthier and happier with herself.

Gloss & Squats is here to share different ways of being healthy and happy. From healthy skin care and motivating thoughts to the proper way to squat and weekly workout routines, this blog is designed for everyday health and fitness.

Life is about positivity and making the most of every day.