Personal Training
I got my nutrients back, and a workout for you!
Happy Hump day, Loves. Today I AM BACK! I have my appetite back and it feels so good to eat greens and fiber again! oh how I have missed it. Although I did love the cereal diet, I did miss my nutrients!
I also had a great workout this morning! I was inspired by my fellow bloggers to try the Body For Life style workouts. It seems like a killer workout, so I created my own (with the inspiration of this mover)
|
Exercise
|
Reps, Weight
|
|
|
Barbell Squats
|
12
10
8
6
12
12
|
15
20
30
40
30
20
|
*Superset these reps with 30 seconds of Jump Rope
· ½ Mile on treadmill
|
Exercise
|
Reps, Weight
|
|
|
Dumbbell Lunges
|
12
10
8
6
12
12
|
8
10
12
15
8
BW
|
*superset with 20 DB Snatches, holding 10 lb DB in each hand for a total of 4 sets
· ½ Mile on treadmill
|
Exercise
|
Reps, Weight
|
|
|
Step Ups (5 risers)
|
12
10
8
6
12
|
5
8
10
12
10
|
|
Quick Step Ups
|
12
|
BW
|
*Superset with20 oblique twists on bench holding 10lb DB for a total of 4 sets
· ½ Mile on treadmill
Abs
|
Exercise
|
Reps
|
|
Decline Crunches on Bench
|
20
|
|
Stability Ball Roll Outs with Pulse
|
20
|
|
Side plank with Dips
|
12 each side
|
|
Crunch with med Ball
|
15
|
This was an AWESOME workout. I think I may be hooked!!
S’mores coffee was awaiting my arrival home!
- 1/2 C oats cooked in water
- 1 TBSP chia seeds
- Frozen berries added at the end
- 1/4 C eggwhites mixed in
Cottage cheese and some Strawberry Activia. So good! I missed my oats!
Lunch was a sweet and savory combo! Deli thin, half and half style
Half sweet with Justins PB, Raspberry jam and raisins
Half savory with a Laughing Cow wedge and low sodium turkey breast!
Dessert was 1/2 Archer farms strawberry cheesecake yogurt
Just when you thought I was sick of cereal…Shredded spoonfuls and Kashi Honey Sunshine
Mid Afternoon snack was 1/4 C oats cooked in water with blueberries and 6oz greek yogurt. I also had an unpictured apple.
Dinner was chicken noodle soup! (cage free and organic from Whole Foods)
SALAD! Oh how I missed my greens. I didn’t have too much because I want to ease the roughage back in slowly.
My dinner was somewhat of a repeat of lunch. Deli thin with turkey breast and spinach
With Jusins PB and raisins.
Some extra turkey wrapped around a kosher dill!
I got an amazing package from Marx foods
This company is known for their HUGE variety of dried mushrooms, chili peppers, grains, salts, cheeses and so much more. I recieved about 8 samples of dried mushrooms and chili peppers
Dried Morel Mushrooms
They looked like little honey combs, but smelled SO good! I can’t wait to cook with these!
Thai Chilies. These are HOT. They even smelled hot, if thats possible
Ole!
—-
I am currently watching American Idol and may or may not be having a bowl of cereal…
- Do any of you who have a MAC use ECTO? I don’t use it but heard great things about it and want to use it. It says I can download it, however then it says I need to purchase it? Does anyone know anything more about this? PLEASE email me at Onefitfoodie (at) gmail (dot) com. Thanks!
I will leave you all with a great workout you can print out and take with you to the gym! It hits every body part meaning it is a full body workout with plenty of cardio snuck in there. ENJOY!
|
Exercise
|
|
|
Push Ups with Rotation
|
12 total (6 each side)
|
|
Walking lunges (optional: hold dumbells)
|
10 each leg for a total of 20 steps
|
|
Stability Ball Roll outs
|
20, with a 10 sec hold at the end
|
|
1 legged deadlift with a bicep curl
|
12 each leg
|
|
Cardio: 1 minute mountain climbers
Optional: 3 min sprint on treadmill
|
|
|
Exercise
|
|
|
Tricep French Press
|
12-15, holding 8lb DB or more
|
|
Step ups (step up onto bench, stay with 1 leg the whole time)
|
12 each leg, holding DB is optional
|
|
Side plank Dips
|
15 each side
|
|
Static Lunge with Lateral Raise
|
10 each leg for a total of 20 Lateral raises
|
|
Cardio: 20 Jump Squats
Optional: 3 min sprint on stationary Bike
|
|
|
Exercise
|
|
|
Rear Delt Raise standing on 1 leg
|
10 each leg
|
|
Squat with leg lift (alternating sides)
|
Hold 12-20 lb bar on shoulders
|
|
Assisted pull up OR Lat Pull down
|
12-15 reps with enough weight to fatigue by last rep
|
|
Decline leg lifts with pulse at the top
|
15-20
|
|
Cardio: 1 minute Burpees
Optional: 3 min sprint on elliptical
|
|
** If you have time and/or want to. Go through these circuits Twice. If you have questions about the exercises themselves, email me!!
- Do you have any “food eccentricities”? For me, if my food is supposed to be hot, it needs to be STEAMING hot. If it is cold, it needs to be extremely cold. My friend in college had a food eccentricity where she didn’t let any food on her plate touch each other!
- Favorite form of exercise these days?
- Do you have any questions for me??
And we aren’t the bailout for that medical crisis payday loans online credit is offered under various schemes depending on the choice in the borrower.