Workout
- Workout A (at the gym, more time consuming)
- Elliptical 10 min (alternating forward and backward)
- Arm weight routine 2x with 10 lbs. weight
- 10 bicep curls in front with palms facing up
- 10 bicep curls in front with palms facing each other
- 10 bicep curls out to the side
- 10 tricep lifts (kneeling on a bench)
- 10 tricep lifts (hands behind head/extend)
- Ab routine
- 10 sit ups on incline bench, twist side to side with 10 lbs. ball
- 20 crunches legs bent
- 20 crunches legs straight
- 20 crunches legs up in air and straight
- 20 crunches legs in air and bent at knee
- 20 crunches legs open in frog position
- 25 extended calf raises
- 9:15-10:15 Yoga at RCC
- Pre-workout: Almonds and green smoothie
- Post-workout: Protein shake and warm quinoa (with almond milk, raspberries, blueberries)
- Snack at work: Everything bagel (from Einstein) with cream cheese
- Snack after work: Veggie's and cottage cheese with mango
- Dinner: Chicken, string beans, and avocado/mango/orange salad
Workout
- Workout B (at home, less time consuming)
- Run (my route takes me about 12 minutes)
- Abs
- crunches same as in workout A only in opposite order
- Bum
- 20 leg lifts (laying on side), knees bent in right angle
- 20 leg lifts legs straight
- 10 leg lifts (on knees), to the side
- 20 leg lifts up to the back, knees bent in right angle
- Arms
- push-ups
- 8 count push-ups 3x, 4 regular push ups (3x)
- 10 triangle push-ups
- 10 military push-ups
- 20 alternating wide arm push-ups (on knees)
- Breakfast: Protein shake
- Lunch: Curryosity with dad (tried the currito with peanut curry and the passion fruit salad)
- Snack: Almonds and Mrs. May nut bar (and some Hershey's chocolate)
- Dinner: Quinoa with Red Pepper and Spinach Chicken Sausage (from Costco) and mango with cottage cheese
Workout
- Workout A with bum routine from workout B
- Breakfast: Green drink and quinoa scrambled eggs
- Lunch: Half turkey sandwich (piled with goodness: mustard (both sides), turkey, purple onions, cranberry sauce, avocado, bread and butter pickles on crunch bread) and cherry tomatoes
- Snack: mini ice cream sandwich (Bain and I went to the store...), a few creme brulee flavored rice cakes, orange
- Pre-workout: Protein shake
- Dinner: Lobster ravioli (Costco) with Alfredo sauce, peas, and Caesar salad
Workout
- Pilates class (I LOVE PILATES!) I am seriously considering getting certified sometime in my life
- Breakfast: Protein shake, quinoa with almond milk, mango, and blueberries
- Lunch: leftovers with an orange
- Dinner: Chicken enchiladas and salad
- Snacks: girls night (dill dip and ruffles/starbursts/skittles/chocolate....)
Workout
- Yoga
- Breakfast: Green Drink
- Lunch: Zupas with Emily (Thai Peanut Chicken Salad and Asparagus soup)
- Dinner: JCW's with family (1/2 turkey avocado sandwich, fries), mini ice cream sandwich
Workout
- Workout B (only my knee was hurting extremely bad when I was running - so I had to walk most of the way)
- My cousin is a chiropractor so I went to him Saturday and Sunday and it feels better today, he adjusted a few things - my pelvis was rotated, my adrenal glands were messed up because of emotional stress, my blood sugar was off because I need to be eating every 2-3 hours (EVERYONE SHOULD BE), and some other stuff.. something with my hamstring and then stuff in my knee was rotated... ANYWAYS moral of the story - if you are hurting, go see my cousin, he works miracles. I'll get his info and post it soon! AND really take his advice, eat at least something every 2-3 hours. Eat 3 meals but always snack on something in between.
- Breakfast: Oatmeal with almond milk and berries, protein shake
- Lunch/Dinner: Oven flat-crust pizza and Wendy's with Bain (chicken nuggets and fries)
- Snacks: Almonds and walnuts, orange, turkey with cheese
Food
- Breakfast: Eggs and Quinoa
- Lunch/Dinner: Pork, Quinoa (substituted into our rice pilaf recipe), green beans, fruit salad
- Snack: Frozen bananas and chocolate covered strawberries via Berrilicious
I am documenting this fitness journal to help me and others realize that life is good. Taking care of your body is good, but we don't have to be perfect. We aren't expected to. We do the best we can and try our best to feel good in the body we were given. Hopefully toss out some looming insecurities, and make ourselves better people and examples.
Enjoy this week - love your body and treat it well!
Hot Pink Smoothie (didn't have all the ingredients this past week - I will make it this week and post the recipe)
Green Drink (I posted this recipe about a year and a half ago HERE, I change it up depending on what I have at home, the one linked is a serving size using the magic bullet)
- Plain/Greek/Non-fat yogurt
- Some sort of liquid (I prefer orange juice or coconut water - try to get something not full of sugar)
- Frozen fruit (anything really, berries/peaches/pineapple...)
- Fresh fruit (apples/oranges/bananas/kiwi/berries)
- Protein powder
- Nuts (almonds/walnuts)
- Spinach (the more the merrier)
- Cucumber
- Kale
- Really add anything you want!
Protein Shake (I mix mine in the magic bullet)
- 4 ice cubes
- 1 scoop vanilla whey protein powder
- 1 cup coconut water
- 1/2 banana
- Raspberries (handful) ((or blueberries))
- Walnuts or almonds (handful)
- 1 tsp glucosamine powder ((after workout to prevent sore muscles))
This is very good advice, it is important to prepare a good diet chart to build a good muscle. When you do the exercise you lose so many energy from the body, to get back the energy you have to eat a good food which gives you all the vitamins and minerals.
ReplyDeleteTooth Fairy