Workout
My Glute/Ham Workout and Trader Joes Trip!
Oh heyyyy. Yep, I’m still drowning myself in pools of iced coffee, if you were curious.
I do always keep my iced coffee’s pretty healthy. Some ice coffee tips I have learned along the way:
- To keep it extra cold, ask for whatever size you get in a bigger cup with more ice. It stays colder, longer
- I like using soy milk because it gives it a little sweetness and added flavor
- If you are brewing your own coffee, brew it and do NOT pour it over ice when its hot. Always place it in the fridge and let the coffee get cold first. If you pour hot coffee over ice, then it will turn into a watery mess
- Make ice coffee ice cubes! Simply freeze coffee in an ice cube tray! Genious idea!
- Add some spices like nutmeg, cinnamon or unsweetened cocoa powder for an extra flavor boost
grapefruit is back! I take hiatus’s from certain fruits (and foods in general) when I over do it. It had been way too long since I enjoyed a delicious grapefruit. Certainly one of my top 7 favorite fruits (yes, 7)
And some combinations I will probably never, ever get sick of. Almond butter and apples. It is the perfect pre or post workout snack. It provides healthy fats, protein, natural sugars, carbs and oh its delicious? So try it out. I love sprinkling some cinnamon or nutmeg on the almond butter covered apple slices too!
Just need to keep myself in check here. Random, I know but it keeps me focused so I figured I would throw it in the mish mosh of this post. Yes I am doing the September 25th FAP show in Boston. Bostonians, You should all come. For realllllls. I also recieved several emails about writing a post about competing for beginners. As some of you know I competed in my first Fitness Competition this past April at Mohegan Sun. It was a fabulous experience. Shortly afterwards I wrote up a Question and Awnser post but I have had a few more requests about writing a bit more in depth about going through this process for the first time. Well, I am happy to announce I have begun writing it so be on the lookout soon!
Yes, I had some fun times with friends this weekend
And some more of this. What did you expect?!
And some more fun with friends!
I also had an awesome glute/hamstring workout I would love to share with you all. This one is a bit more intermediate-advanced, so of course please adjust to your ability as needed. Before you begin, make sure you are properly warmed up
GLUTE/HAM WORKOUT
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Superset 1
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Sets/Reps
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Weight
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Lying Hamstring Curls
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3 sets, 12 reps
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60
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Reverse Lunges (with Olympic Bar)
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3 sets, 12,10,8
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45, 55, 65
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Straddle Jumps on riser
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3 sets, 15 reps
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Bodyweight
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Superset 2
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Sets/Reps
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Weight
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DB Step Ups
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3 sets, 15 reps
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20lb each hand
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Glute Bridges with Olympic Bar
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3 sets, 15 reps
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45 lb bar
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Bosu 1 leg crunches
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3 sets, 15 reps each leg
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4lb med ball
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Superset 1
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Sets/Reps
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Weight
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Deadlifts (lighter set!)
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3 sets 20 reps
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85lbs
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Plie Squats w/ DB (touch the ground)
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3 sets, 15 reps
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40lb DB
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Russian Twists
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3 sets, 20 reps each side
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6lb med ball
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***I ended this workout with 4 sets of 20 second treadmill sprints on incline 4%, speed 10.
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What else have I been up to? Well I visited Trader Joes, because well the weekend isn’t complete without it.
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What else have I been up to? Well I visited Trader Joes, because well the weekend isn’t complete without it.
Some of the goods
-Lean ground beef
-Greek Yogurt
-Rice cakes (lightly salted)
-Multigrain hot cereal (otherwise known as Oats)
-Strawberries
-Persian Cucumbers
-Mushrooms
-Peaches
-Snap peas
-Green beans
-Baby spinach (for salads)
-Arugula (for salads)
-2 BIG grapefruits
-Trader Joes 21 salute Seaoning (One of my favorites!) If you need some food boredom ideas check it out here I use lots of spices and marinades to spice up food without the added fat or calories
Sugar, Chocolate and Coffee Bean Grinder: Three amazing ingredients in 1 grinder?! This was a ‘new to me’ spice but I had to purchase it. The ideas of what I could use this on kept popping in my head!
One of my favorite hot cereals (it takes a bit longer than regular rolled oats, but has a bit more flavor and a doughier consistancy which I really enjoy!)
I also picked up some lightly salted rice cakes. I LOVE rice cakes and have them whenever I am craving something crunchy
Favorite Rice Cake Concoctions
-Coconut oil and cinnamon
-Peanut butter and banana
-Almond butter and cinnamon and unsweetened cocoa powder
-Avocado and salsa
-Peanut butter and low sugar Jelly
-Cottage cheese, cinnamon and stevia
-Sliced turkey breast and mustard
Fresh peaches!!
Snow peas and sugar snap peas. I munch on these all day long!
My favorite cucumbers!
Frozen asparagus. I love to have these on salads and also always on hand in the freezer if I am running low on my veggie intake
I also really enjoy the Trader Joes whole wheat tortillas. They are smaller so I usually have two at one time, but their doughy consistancy always is so perfect with some almond butter and cinnamon wrapped inside.
Have you checked out my fat burning staples? There is a wide variety of easy to find, healthy foods to always have on hand and put you on your way to your goals, whether it be weight loss, maintaining your physique or muscle building.
Questions:
What are some of your favorite finds from Trader Joes or Whole foods?
Favorite lower body exercises to SUPERSET?
Workout song of the day!
