11/5/2012 FULL BODY..Biceps&Back

Treadmill: 5 min warm-up

20 Jumping Jacks

10 Crunches

5 Push-Ups

10 Calf-Raises

25 Russian Twists

10 Squats 

20 High-Knees

10 Reverse Crunches

30 Second Plank

15 Second Side Plank (Both Sides)

REPEAT!!!

30 Jumping Jacks

10 Standing Lunges (Each Leg)

15 Squats

10 Side Lunges (Each Leg)

20 Inner Thigh Lifts (Each Leg)

10 Lunges (Each Leg)

10 Plie Squats

20 Donkey Kicks

30 Inner Thigh Lifts (Each Leg)

30 Seconds Stretch 

REPEAT!!!

BICEPS:

-Bicep EZ Bar Curls 

-Bench Press

-Bicep Curls (Machine)

BACK:

-Lateral Pull Down

-Superman

ABS!!!!!!!!!!!

11/02/2012...CHEST&TRICEPS!

Cardio:  
 
Treadmill:  
15 sec. high intensity exercise 

60 sec. "rest" low intensity exercise

repeat 10 times, followed by 15 second high intensity BLAST. 

total: 14min 

 

Chest:

dumbbell flys in between each set (decline push-ups)

bench press

chest press on machine

Triceps:

decline EZ bar tricep extensions 30lbs

assisted tricep dips 

tricep dips

dumbbell kickbacks 

 

ABS!!!!! 

 

Elliptical: 10min HIGH LEVEL :)

10/31/2012 LEGS!

Cardio:  
 
Elliptical:  

15 sec. high intensity exercise 

60 sec. "rest" low intensity exercise

repeat 10 times, followed by 15 second high intensity BLAST. 

total: 14min 

LEGS:

barbell full squats

leg curls

box jumps

reverse leg curls

calf press

 

ABS!!!

 

 

 

HAPPY HALLOWEEN EVERYONE!!!!

Breakfast&Lunch!

Blackberry/Banana Shake-two scoops of visalus, one small banana, blackberries, 10oz. unsweetened vanilla almond milk, and ice. YUM! Lunch: Whole wheat pita with sauteed veggies (peppers, mushrooms, and onions) and boca spicy chick'n patties with hummus <3

10/26/2012 Chest&Triceps

Cardio:

 
Elliptical:  
15 sec. high intensity exercise 

60 sec. "rest" low intensity exercise

repeat 10 times, followed by 15 second high intensity BLAST. 

total: 14min 

 

Chest:

bench press in between each set (decline push-ups)

butterfly

dumbbell flys 

Triceps:

dumbbell kickbacks in between each set bench dips

decline EZ bar tricep extensions 20lbs

dumbbell one arm tricep extension

assisted tricep dips

10/24/2012 LEG DAY!

Cardio:

 
Elliptical:  

15 sec. high intensity exercise 

60 sec. "rest" low intensity exercise

repeat 10 times, followed by 15 second high intensity BLAST. 

total: 14min 

LEGS:

barbell full squats

walking lunges with dumbbells

box jumps in between each set do wall sits

squat jumps with weight in between each set do burpees

calf press

calf raises 

 

ABS!!! 

 

10/23/2012 Chest&Triceps

Cardio:

 
Treadmill:

15 sec. high intensity exercise 

60 sec. "rest" low intensity exercise

repeat 10 times, followed by 15 second high intensity BLAST. 

total: 14min 

 

Chest:

bench press in between each set (decline push-ups)

butterfly

dumbbell flys 

Triceps:

dumbbell kickbacks in between each set bench dips

cable rope overhead tricep extension

dumbbell one arm tricep extension

assisted tricep dips

 

ABS!!!!!!

 

 

gound turkey tacos

I cook my ground turkey with onion and cilantro--

I also add cayenne pepper and salt-free multi-use seasonings. 

I use corn tortillas, spinach, salsa, mushrooms, black olives, and peppers! 

 

10/22/12 BACK&BICEPS

Cardio:

Treadmill:

15 sec. high intensity exercise 

60 sec. "rest" low intensity exercise

repeat 10 times, followed by 15 second high intensity BLAST. 

total: 14min 

 

Back:

crossover reverse lunge w/ dumbbells

superman

close grip front lat pulldown

bent over two dumbbell row

 

Biceps: 

EZ barbell curl

hammer curls

one arm preacher curls

 

ABS!!!!  

10/21/12 LEGS

Cardio:

Treadmill:

15 sec. high intensity exercise 

60 sec. "rest" low intensity exercise

repeat 10 times, followed by 15 second high intensity BLAST. 

total: 14min 

Elliptical:

15min level 8+

Legs: 

Quads: squats (barbell full)

            barbell side split squat

            dumbbell lunges (standing)

Hamstrings: ball leg curl

                     box jumps

                     hamstring curls

Calves: seated calf raise

             calf press

Glutes: glute kickbacks

             kneeling jump squats   

 

Progress Picture!

These pictures are a month apart. EEEEK. I love seeing changes :)

Back&Biceps 10/18/2012

Cardio:

   - stairmaster: 15min (level 12)

   - elliptical: 15min (level 9-13)

Biceps:

    - barbell curl 20lbs (4sets/12reps)

    - cable preacher curl 20lbs (4sets/12reps)

    - hammer curls 15lbs (4sets/12reps)

    - overhead barbell curl 20lbs (4sets/12reps)

Back:

     - barbell deadlift 20lbs (4sets/12reps)

     - hyperextension holding 25lb weight (4sets/12reps)

     - weighted ball hyperextension 25lbs (4sets/12reps)

ABS!!!

Gluten-Free Homemade Pizza

Gluten-Free Homemade Veggie Pizza! I use O' Doughs Flax Pizza Kit.(Woodman's Grocery Store) Cook the dough for five minutes at 400 degrees remove add sauce and toppings. One side I used pesto the other side pizza sauce included in kit. I added mushrooms, red&yellow peppers, onion, spinach, and fresh mozzarella on the pesto side (black olives are a great add too). I ate one piece of each side this is so FILLING and DELICIOUS! <3

SODIUM.

 

Sodium is a mineral and electrolyte that is good for your body in recommended doses, yet can have harmful effects when eaten in excess. On its own, sodium does not contribute to weight gain or loss. However, it is often added to enhance the flavor of high-fat foods. By eating only the recommended salt intake per day, you can maintain good health and avoid high-fat, high-sodium foods.

Effects

While sodium does not have any calories to add to your weight, it can affect the amount of water you retain, according to Human Kinetics, a physical activity and health website. Consuming high levels of salt can cause your body to hold in more water, which can make you feel bloated and cause you to gain weight. This is the reason why your weight can fluctuate on a daily basis -- you are flushing sodium out, which can help you to lose "water" weight. For example, if you reduced your sodium intake to a low amount -- between 1,000 and 1,500 mg per day -- you would lose about 1.25 lbs. Consuming the recommended sodium levels each day ensures you do not retain excess water.

Recommended Intakes

If you are a healthy adult, your daily recommended sodium intake should be 2,300 mg per day, according to MayoClinic.com. However, if you have a chronic condition, such as hypertension, kidney disease or diabetes, you should consume less sodium per day -- 1,500 mg per day. This is the recommended intake for those at higher risk of high blood pressure, including African-Americans and those older than age 50. Work with your doctor to establish the best intake level for you.

Considerations

While salt on its own does not cause you to gain or lose weight, high-salt foods do, according to Human Kinetics. Foods high in sodium tend to be higher in calories and fat, such as fast foods, processed foods and restaurant meals. Foods naturally lower in salt, such as fresh fruits and vegetables, tend to be more nutrient-dense and lower in calories. Reducing your sodium intake can help you to lose weight when you forgo high-salt, high-fat foods in favor of low-salt, nutrient-dense foods.

Healthy Choices

Reduce sodium intake to lose weight by reducing the amount of high-salt snacks, such as salted nuts, chips and pretzels, according to the American Heart Association. Low-fat cheese, milk and yogurt also tend to be low in salt. Because salt is used as a preservative in processed, canned and frozen foods, substitute these with fresh foods prepared with spices and herbs for flavoring. When eating in restaurants, avoid high-salt foods, such as French fries or other fried foods.

Benefits

You shouldn't avoid sodium completely -- your body requires sodium to complete certain functions. These include maintaining proper fluid balance in the body, according to MayoClinic.com. Sodium also helps to transmit nerve impulses and helps the muscles tighten and relax. It's important not to cut sodium completely out of your diet.

LIVESTRONG.COM