Personal Training
OneFitFoodie’s FIT food!
Good Morning, friends! How is everyone doing today? It has been sticky and muggy and rainy here! I miss the sun 🙂 but definately not the HOT HOT HEAT
on tuesday for dinner, I started with some cabbage that I marinated in white balsamic vinegar and garlic and topped with some raw mushrooms and 18g of raw almonds. It was good!
Then dinner was grilled swordfish (fresh caught!) steamed broccoli with Mrs Dash and a dippage of mustard. The swordfish is so good and makes such a difference when it is really freshly caught!
Later, I was still a little hungry, and had 1/2 C no sodium cottage cheese.
SOme poeple have asked me what kind of oatmeal I use. Well here it is. The good ole’ quaker oats! Nothing fancy here
I cooked up 3 egg whites for some protein
I turned my Quaker Oats into a great protein filled bowl! 1/2 C oats, 2 egg whites 1/4 C blueberries and strawberries
I had lots of green tea (decaf) and coffee as well! I got a comment that decaf green tea doesn’t have all of the benefits of caffeinated green tea, so I am going to have to do some more research on that
I packed up food for work!
Baby spinach & cabbage for the green. I topped it with some cucumber, red pepper and 4 oz cooked and raw tofu. I topped it with balsamic vinegar and 1 tsp of olive oil
With 1/2 of a sweet potato
—-
Workout today was P90x Shoulders and Arms. I HATE working biceps, it was never my strongest area of upper body and I just never liked focusing on it, so this workout is great because it really makes me focus more on my biceps, which I need to do those unassisted pull ups!! One exercise I love to hate is the crounching cohen curls. They look like this:
After my workout, I refueled with some Jay Robb
Simply put in my blender bottle with some water. Shake, shake shake!!
I had about 1/3 of this chicken breast on a no salt rice cake and 100 calorie pack of raw almonds about an hour later. I just realized I forgot to take a picture of my dinner! Well if you read my post from Monday, I packed up food for the week in tupperwares. Well I had one of those pre-packed meals for dinner! nice and easy. It was 3 oz chicken breast, 1 1/2 C steamed broccolli and 1/2 C cooked quinoa with Mrs Dash. It was tasty! When I got home, I had 1/2 C no salt cottage cheese.
Breakfast was a repeat! 5 eggwhites (these are 3 cooked, because the other 2 went into the oats)
steamin’ oats, same as yesterday sprinkled with extra cinnamon
Yumm.Â
And Coffee!
—–
It has been about 3 solid days since on this ‘clean eating kick’ and I feel really good! Like I have said before, I have EXTREME self control when it comes to food. Anyone who knows me well, knows this about me. I have no problem turning down food if I don’t want it, and will never eat something ‘just to eat it’ especially if I don’t want it. So for me, this way of eating is not hard. Sure, I miss the peanut butter sometimes, but I have such a clear vision and focus in my head, that mentally I don’t even really want it. What I do want is to stay on this for a little while and see what happens when I combine it with my hard work in the gym. I am always up for a challege!Â
I really don’t want to get any nasty comments or emails, this is what I am choosing to do for me, I am eating plenty and fueling myself healthfully and properly. Thank you for all those who said “well you look great already” I really do appreciate it, but again, there is always room for improvement, and YOU are the only person in charge of YOU, so here I am challenging myself a little bit and seeing where it takes me!
———
Tame Trouble Spots Workout
Upper Arm Jiggle Workout
 The backs of the upper arm are a common trouble spot for women because its where we keep a lot of our upper body fat. Besides cardio and a full body weight training program to keep metabolism up, they real key is to really focus on those triceps muscles, specifically the LONG head of the triceps (the triceps has 3 heads on the muscle itself, hence TRIceps) Overhead triceps extensions and muti joint movements that also work the chest are great to tighten up this area because the long head of the triceps extends to the shoulder joint
Exercise Routine
Close grip push up (4 sets, 10 reps)
superset with
Dumbbell Kickback (4 sets, 15 reps)
Dumbbell decline pullover (4 sets, 15 reps)
Smith Machine (or bench) push up (4 sets, 15-20 reps)
superset with
Body weight or assited triceps dip (4 sets 15 reps)
—————————————————-
Glute Tightening Workout
The butt is usually a trouble spot for some women. Whether that be too much shape, or lack of shape. The fact is that fat tends to collect in this part of the women’s body. Lunges are a great way to shape the glutes and should be a staple in your workout routine! They raise your heart rate and are extremely effective. The two other exercises are also amazing for toning the legs. Leg presses help to lift the glutes and step ups will lift and firm the glutes as well. They also hit your hamstrings and give great overall shape to your legs
Exercise Routine
Lunges (3 sets, 10-15 per leg) you can hold dumbbells for added resistance
Leg press (3 sets, 20 reps)
Step up (3 sets 15 per leg)
Donkey Kick back (3 sets 20 reps)
———————————————————-
Chest and Back workout
Chest and back make such a good pair to workout together (since they are opposing muscle groups) it is very smart to train them together! When wearing a backless dress, there is nothing that looks better than a strong back!
Exercise Routine
Bench Press (3 sets, 12, 10, 8 reps)
Superset w/
Inverted Pull up (reverse grip) (3 sets, 15 reps)
One arm DB row (3 sets, 10 per arm)
super set w/
incline DB flye (3 sets, 15 reps)
Incline alternating DB press (3 sets, 15 reps per side)
Superset w/
Back extension(3 sets, 15 reps)
DB Deadlift (3 sets, 20 reps)
superset w/
Push Up (3 sets of 10-15 reps)
- Have you ever been in any sort of challenge, whether it be a ‘lose weight’ challenge or “not spend money you dont need’ challege? WHenever I think of a challege, I think of this challege from “Knocked Up”
- What is your favorite upper body exercise? Mine are anything that involve shoulders! I <3 working shoulders!!
- If you use protein powder, what is your favorite? I love Sun Warrior and Jay robb!
