June 2011
176 posts
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Are You Getting in Your Protein?! →
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Summer Snacks to Keep you Lean! →
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Get Ready to Get Sweaty-Chest/Shoulders/Triceps
10 Min HIIT Elliptical: 3 min level 4 resistance, hills-level 7, 8, 9,10 resistance, repeat for 10 min
CHEST (4 Sets)
*PUSH UPS (REAL ones of course)-8 reps
*Barbell Chest Press (45 lbs)-10 reps
*Single Arm Press with Heavy Band-10 reps/arm
*Dumbbell fly (15 lbs)-10 reps
*Front Step Plyo-1 minute
SHOULDERS/TRICEPS (4 sets)
*Barbell Shoulder Press (45 lbs)-6 reps
*Tricep Kickback (12...
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Summer Soup-Serve Cold-Mom's Zucchini Soup! →
“We have an idea of happiness. We believe that only certain conditions will make...”
– Thich Nhat Hanh (via 4nobletruths)
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mindfulwellness:
progressive muscle relaxation...
keepcalmandnamaste-deactivated2 asked: when do you have your amiNO stuff? and what does it do for you?
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Get Ready to Get Sweaty-Back/Biceps
Warm Up: 10 min Elliptical level 5/10 resistance (I am so sore, I really didn’t put my all into that warm up….)
BACK (4 Sets)
*Barbell Row (45 lbs-woot upped my weights)-10 reps
*Swiss Ball T Raise-10 reps
*Modified Inverted Row-8 reps
*Seated Row with heavy band-10 reps
*Lat pull down with heavy band-10 reps
*Reverse Lateral Raise (12 lbs)-10 reps
BICEPS (3 Sets)-I planned...
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This Week's Menu and Grocery List
THE MENU:
Breakfasts: Egg whites with melon (hold the toast this week!)
Lunch/Dinner: Chick pea salad, salad w/ grilled chicken, stir fry with shrimp or chicken and brown rice, flat out bread pizzas with various delicious toppings!
Snacks: Quest bars, homemade chocolate protein bars, fruit and yogurt, whey protein shakes, caprese salads
GROCERY LIST:
I had almost everything I needed for...
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Chick Pea Salad →
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Jamie Eason's Chocolate Protein Bars →
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“Some people dream of success… while others wake up and work hard at it. ...”
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Get Ready to Get Sweaty-Leg Day-No Mercy
WARM UP/HIIT CARDIO
Elliptical 15 minutes
*5 min warm up steady pace at 6/10 resistance
*20 second SPRINT/10 second recovery at 4/10 resistance (x2) every other minute for 10 minutes
(I have never been drenched in sweat so early in a workout….great way to set my legs on fire at the beginning of the workout!)
CIRCUIT 1 (5 sets…yep, added a set today) *Barbell Split Squat...
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“Nothing in this world can take the place of persistence. Talent will not;...”
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I'll Make You Banana Pancakes Pretend Like it's... →
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Get Ready to Get Sweaty-Trail Run
Decided to enjoy the sunshine today with Dudley. Unfortunately, this guy is a bit out of shape and couldn’t keep up! Guess we will have to start going for runs more often!
Time: 55 minutes
Burn: 525 calories.
Intervals. I need to build up my endurance again for outdoor runs. I probably should invest in some new running shoes too, seeing how my current ones have close to 500 miles on...
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Craving Something Sweet? →
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Check out one of my fitness role models and how... →
“Curve: The loveliest distance between two points”-Mae West”
mindfulwellness:
letting go of painful emotions...
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Get Ready To Get Sweaty-Combo:...
10 min warm up Elliptical level 5/10 resistance
SHOULDERS/BACK (4 sets)
*Arnold Shoulder Press (12 lbs)-10 reps
*Plank Rows (10 lbs)-8 reps/side
*Lateral Shoulder Raise (10 lbs)-10 reps
*Seated Row with Heavy Band-10 reps
*Front Raise (10 lbs)-10 reps
*Bent over barbell row (35 lbs)-10 reps
*Kettlebell shoulder press (15 lbs)-12 reps/side
*Lat pull down with heavy band-10 reps
...
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mindfulwellness:
body scan guided meditation
...
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Get Ready to Get Sweaty-Leg Day (I dare you!)
10 minute warm up on Elliptical at Level 5/10 resistance
CIRCUIT 1 (4 Sets)
*Braced Squat with 10lb weight-10 reps
*Single Leg bench get up-8 reps/leg
*Wide Stance Barbell Squat (35 lbs)-10 reps
*Zercher Squat (35 lbs)-10 reps
*Barbell Hack Squat (35 lbs)-10 reps
*Barbell Cross over lunge (35 lbs)-10 reps
*1 min wall sit
(That is 264 squats-different variations- and 4 minute of wall...
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Get Ready to Get Sweaty-Chest/Triceps
10 min warm up on Elliptical
CHEST (4 Sets)
*Single Arm Medicine Ball Push Up-10 reps
*Single Arm press with heavy band-12 reps/arm
*Dumbbell Fly (15lbs)-10 reps
*Alternating Dumbbell Press (15 lbs)-10 reps/arm
*Barbell Chest Press (35 lbs)-10 reps
*Reverse Grip barbell press (35 lbs)-10 reps
TRICEPS (4 sets)
*Kickbacks (15 lbs)-10 reps
*Press down with heavy band-10 reps
*Skull...
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Lettuce Wraps. The perfect summer low carb meal! →
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Educate yourself on the Food Pyramid and find what... →
“You are the embodiment of the information you choose to accept and act upon. To...”
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Tips for Workaholics Like Myself →
I work 45-70 hours a week for most weeks out of the year. I commute about 9 hours a week. I still make time to plan healthy meals, fit in great workouts, and maintain a healthy lifestyle. There is no such thing as NO time…you need to MAKE time.
