Exercise your mind and body

Posts tagged ‘Workout’

Full Day Of Eating 6


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I’ve been struggling for months now to get back on track and I have to say that in the past week I’ve gotten back on the wagon and slowly but surely I’ll be 100% on point in the next few weeks.  I’m excited to be creative in the kitchen and try new recipes.  So you know I’ll be sharing those with you all very soon.

Today I decided to show you what I’ve been eating.
My meals are as follow:
~Breakfast
~Snack
~Lunch
~Snack
~Dinner

Breakfast: An egg white omelet is a great start before heading to the gym.wpid-wp-1434054589008.jpg

After the gym my snack was Whey protein.
Note to self:
Next time pour protein in the bottle before getting in the car, that way I won’t get it all over the upholstery. wpid-wp-1434055174149.jpg

Lunchwpid-wp-1434054907580.jpg

Afternoon snack Spinach + Strawberry smoothiewpid-wp-1434054245840.jpg

Dinner
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30 Day Arm Challenge


I thought since I have this 30 day Spring Slim Down Challenge I’d like to add some exercise to the mix.  So if anyone is interested below is the challenge and it can be done at home. Click on picture to enlarge and then print a copy and begin the challenge.

30 day Arm Challenge

 

6 Weeks to a better body


6 weeks to a new you

 

Fitness-Health-Word-Cloud

As of Monday Sept 8 to Oct 20, I plan on doing a 6 week fitness and diet plan.
Below is my fitness plan, I like having a plan when I go to the gym since I tend to get such a better workout when I know what I’m doing that day.  It’s the same reason why I do certain classes at the gym since it’s so much better to push yourself when you have someone telling you what to do and the group setting is motivating.

Monday~~ Weights + Cardio (full body+30 min)
Tuesday~~  Cardio + Pilates class
Wednesday~ Weights + Cardio (Spin class + Body Sculpt class)
Thursday~~ Weights + Cardio (full body+Kick boxing class)
Friday~~~~HIIT/cross fit (I have good circuit workouts from fitness magazines)
Saturday~~Kettlebells  (I have my own routine which is brutal & I love it)
Sunday~~~Pilates class

 

Health 22

For the next 6 weeks I plan on sticking to my Atkins low carb induction diet.  Here’s just a few meal ideas that will help me stay on track.

Low Carb Day

Breakfast
Protein + Veggies + Fat
•Protein powder + Almond milk 1 c + Spinach + Avocado
•Protein powder + Almond milk 1 c + Peanut Butter
•Omelet Egg whites 3

Morning Snack
Protein + Fat
•Cottage cheese 1/2 c + Almonds 1.5 Tbsp
•Cottage cheese 1/2 c + Avocado 1/3 c
•Greek yogurt 3/4 c + Almonds 1.5 Tbsp

Lunch
Protein + Fat + Veggies 2 cups
•Chicken breast 3oz + Avocado 1/3 c + Lettuce 2 cups + Dressing
•Chicken breast 3oz + Cream cheese  1 oz + Lettuce 2 cups + Dressing
•Beef burger + Blue cheese 1 oz + Coleslaw 1 cup + Lettuce 1 cup + Dressing

Afternoon Snack
Protein + Fat
•Cottage cheese 1/2 c + Almonds 1.5 Tbsp
•Cottage cheese 1/2 c + Avocado 1/3 c
•Greek yogurt 3/4 c + Almonds 1.5 Tbsp

Dinner
Protein + Fat + Veggies 2 cups
•Chicken + Avocado + Lettuce 2 cups + Dressing
•Burger + cheese + Broccoli + Lettuce 2 cups + Dressing

July Challenge Weigh In Week 4


Weight-Loss-Challenge Orange

Starting Weight for Challenge: 160.2 lbs  July 1, 2014
Total Pounds Lost: 0.6 lbs
July Goal Weight: 152.2 lbs or less

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Week 1: July 1-6          158.2     {-2.0 pounds}
Week 2: July 7-13       162.0  {+ 3.8 pounds}
Week 3: July 14- 20    161.4 {-0.6 pounds}
Week 4: July 21-27     159.6 {-1.8 pounds}
Final weigh-in July 31.

OK so that’s a picture of my scale this morning and I’m so happy that the scale is moving downwards.  I’ve had a few tough weeks but I’ve been doing great for 7 days in a row.  I know I won’t get to my goal for this months but that just gives me more reason to push harder for my August challenge. 🙂 

My Backyard Gym Workout


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(I had an old soccer ball that I turned into a 12 lb weighted ball by filling it with cat litter (or you can use sand) & taping it up.) 

Weekend Workout
Who says you need a gym to get in shape.  Here’s my backyard workout routine that will get you sweating .

12 Reps  ~ 3 Sets  (30 sec rest after each set)

  • Wall Ball Squat
  • Walking Lunge with Weighted Bar 
  • Weighted Bar Biceps Curl & Overhead Press
  • Stability Ball Lower Back Extension
  • Stability Ball Feet Elevated  Triceps Dip
  • Dumbbell Burpees
  • Box Jump (using my deck stairs)

Upper Body Dumbbell Workout


workout schedule

Today is “Workout Wednesday” and I’d like to share with you a workout I recently did during the Christmas holidays where I couldn’t go to the gym so I did the next best thing and get my sweat on at home.  🙂

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Click on the link below for a great upper body workout video that’s free from Fitness Blender.

 Upper Body Dumbbell Workout

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Don’t worry ladies lifting weights won’t make you look like Arnold.

Upper Body Strength Training Routine
10 Reps each, twice through

Bicep Curls – 15 lbs (per hand)
Bentover Tricep Extensions – 9 lbs (per hand)
1 Minute Jumping Jacks

Chest Fly – 15 lbs (per hand)
Reverse Fly –  6 lbs (per hand)
1 Minute Burpees + High Kicks

Lateral Raises –  6 lbs (per hand)
Ventral Raises –  3 lbs (per hand)
1 Minute  Lateral Jumps

Overhead Press –  12 lbs (per hand)
Dumbbell Pullover – 12 lbs (total)
1 Minute Butt Kickers

Motivation Monday


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Doing the same workout or eating the same meal might be convenient, but for the results you want, it’s good to spice up your routine and try different fitness activities, like Zumba, Pilates, Crossfit or Kickboxing.

Have you tried something recently that was challenging ?  What me all about it 🙂

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