July 2011
80 posts
“To dream of the person you would like to be is to waste the person you...”
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Get Ready to Get Sweaty-Leg Day
Confession: it has been far too long since my last leg day…or strength training for that matter. it’s good to be back :)
10 min Elliptical Warm up level 6/10 resistance
Circuit 1 (4 sets)
*Barbell Squat (45 #)-10 reps
*Jump Squats-10 reps
*Squat with side leg raise (holding 15 # kettlebell)-5 reps/side
*Squat thrusts-10 reps
*Sumo Squat with barbell (45#)-10 reps
Circuit 2...
Institute for Integrative Nutrition: From the... →
integrativenutrition:
Dehydration The body doesn’t send the message that you are thirsty until you are on the verge of dehydration. Dehydration occurs as mild hunger, so the first thing to do when you get a strange craving is to drink a full glass of water.
Lifestyle Being dissatisfied with a relationship, having…
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This Week's Menu and Grocery List
I am in the process of moving over the next two weeks…so, I have declared this week-EMPTY OUT YOUR FREEZER week!
The gems found in my freezer:
tilapia, shrimp, boiled crawfish, cajun sausage, chicken/apple sausage, salmon, chicken breasts, and PECANS
SO, This week’s menu:
Tilapia or Chicken topped with crawfish or shrimp
Tilapia “Breaded” in ground up pecans (you...
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Sunday Funday
This little guy was the last man standing. I need to make a trip to the grocery ASAP. However, I am also trying to use up everything in the freezer over the next two weeks before the big move. I am going to try my hardest not to buy a bunch and just eat off of what I have.
Along those lines, I am reading The Primal Blueprint right now and it is eye opening. I am in the process of eliminating...
lets-sniff-coke asked: hey i'm charlee and i have a weight loss/ fitness blog & i hope you can check it out (; its: the-fitnessista
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5 Things Needed for a Happy Life →
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Run Injury Free (Note to self-get new running... →
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Fall is on it's way...and so is CHILI! →
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Pick Your Protein! →
foodeyes asked: Hi, I'm loving your tumblr! I'm starting to get into fitness and clean eating, and your tumblr is a great source of ideas and motivates me to keep track! Thanks so much, and keep up the good work ;)
parsdestruens-deactivated201112 asked: have you become strong enough to bench press a man? :D
harriettpx asked: i love your blog so much! thanks for the follow back :) xx
city-of-lost-heaven asked: Hey just wanted to let you know I find your tumblr very motivational, thankyou XD
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No Excuses. →
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distance running: meditation in motion →
mindfulwellness:
How to Achieve Distance Running Meditation
There was an episode of Radiolab recently where they interviewed an ultra-marathon runner who talked about the rhythm of your stride and your breath. She described it as “poetry,” and I think that’s just about right.
To get to that sweet spot, the key is to shut everything out of your head and focus on your breath coming in and out and...
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Don't put all of your weightloss eggs in the... →
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Jamie Eason's Cinnamon Protein Bread-Amanda Style →
“The quality of a persons life is in direct proportion to their commitment to...”
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Get Ready to Get Sweaty-CardiOnly
Sometimes you just need a little steady state cardio.
Watched Sex and the City today while sweating with the oldies—treadmill and elliptical. 20 min incline walk at 4.0 mph and 25 min elliptical on level 5/10 resistance.
Time: 45 min
Burn: 300 cals
Water: 16 oz
Supplements: none
Post workout: Lunch-salad with mixed baby greens, cucumber, tomato, yellow bell pepper, roasted pumpkin...
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Cinnamon Swirl Protein Bread →
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Maintaining a Healthy Mindset →
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Sneak in More Protein! →
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Meal Timing: Do you eat by the clock? →
“Keep your dreams alive. Understand to achieve anything requires faith and belief...”
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Get Ready to Get Sweaty-Back/Biceps
5 min warm up: 6.0 mph run
BACK (4 Sets)
*Bent over single arm row (15#)-10 reps/arm
*Lat pull down (heavy band)-12 reps
*Cable Row in Squat hold (heavy band)-12 reps
*Barbell Row (45#)-10 reps
*Stability ball T raise-10 reps
*Kettlebell Pullover on stability ball (15#)-10 reps
*Jump rope-25
BICEPS (3 Sets)
*Bicep Curl with static hold (10#)-10 reps/arm
*Wide Curl (10#)10 reps
...
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Get Ready to Get Sweaty-Leg Day
10 min warm up-6.0 mph run
Circuit 1 (4 sets)
*Barbell Squat (45#)-10 reps
*Straight Leg Barbell Deadlift (45#)-10 reps
*Power Squats-15 reps
*Squat w/ side leg raise (hold 15 # kettlebell)-10 reps/side
*Kettlebell Swing (15#)-15 reps
*Sumo Squat (45#)-10 reps
Circuit (4 sets)
*Barbell Split Squat (45#)-10 reps/side
*Single leg barbell deadlift (45#)-10 reps/side
*Jump Squat with...
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Get Ready to Get Sweaty-HIIT and Hills
Picked up some light reading for my cardio this week. Decided that after a busy and stressful weekend, I needed a good old fashioned sweat session to round it out.
TREADMILL: 15 minutes
5 min run-5.5 mph
10 minutes SPRINTS-1 minute 8.5 mph, 30 second rest, repeat for 10 minutes
ELLIPTICAL: 30 minutes
Rolling Hills Program with resistance intervals ranging from 4-8 out of 10.
TIME: 45 min
...
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This Week's Menu and Grocery List
BREAKFASTS:
Egg whites with melon or Green Smoothies
LUNCH/DINNER:
Turkey Burgers with sweet potato “fries,” salads with rotisserie chicken, tilapia with roasted asparagus or Mexican brown rice
SNACKS:
Quest bars, whey shakes, fruit w/ agave nectar and greek yogurt, almonds, apples with almond butter, jamie eason’s lemon protein bars
SHOPPING LIST:
Eggs and egg whites...
