Tilapia and Oven-Roasted Asparagus

Oven Roasted Asparagus.

 pre-heat oven at 425.

break asparagus bottoms off (they break naturally where there supposed to)

drizzle olive oil and kosher salt on top (light on the salt)

cook for 10min. delicious! 

Tilapia

I cook my tilapia on the stove top and I season it with McCormicks SALT-FREE seasonings :) 

Such and EASY meal to make and healthy! <3

Shoudlers-Triceps-Cardio-Abs

SHOULDERS AND TRICEPS

-side lateral raises

  -front lateral raises

-shoulder press

  -push ups off bench

-skullcrushers

   -tricep cable kickbacks

-assisted dips

   -triangle push ups

CARDIO

 -burpees (10)

 -high knees (40)

 -tuck jumps (10)

 -jumping jacks (50)

I repeated this three times..

Treadmill:

5min warm up

10min jogging

5min inclined walking

5min cool down

ABS!!!

Legs Legs Legs!!! 1/10/2013

LEGS: REPEAT EACH SEQUENCE THREE TIMES!

-leg press (70-90lbs)

   -high knees (20 each leg)

      -box jumps (10-15)

         -butt kicks (20 each leg)

            -box jumps (5-10)

-leg curls (40-50lbs)

    -walking lunges (15-20 each leg)

 -smith machine squats (whatever weight is comfortable for you)

    -lying leg curls on flat bench with 25-35lb dumbbell between feet

-barbell single leg squat (15-20each leg)

    -jump squats with 20lb dumbbell

I ADDED THIS FOR SOME EXTRA BURN!

-knee tuck jumps

   -burpees

       -mountain climbers 

 DO AS MANY AS YOU CAN! 

 

LOVE THIS WORKOUT!!!! <3

   

Meal Plan 1/9/2013

Today wasn't my typical food intake day...I was running all over the place today :)

breakfast: egg white omelet with spinach/peppers/mushrooms/onion topped with salsa w/ 1/2 serving of fruit.

pre-workout mixed with water

post-workout ISO-100 protein mixed with 5oz. almond milk (I normally use water for my protein, but I like to mix it up sometimes) 

Snack: celery w/ almond butter or peanut butter (i had a few carrots too)

Lunch: 4oz grilled chicken on ezekiel bread (sprouted grain) with spinach, black olives, and a dash of oregano. +broccoli (or any green delicious veggie)

Snack: greek yogurt w/ 1/2 serving of fruit (i used blueberries)

Dinner: 4oz grilled chicken wrapped in corn tortillas with cilantro, black beans, a little salsa. Green veggie on the side :)

Tonight I treated myself to a greek yogurt bar raspberry flavored. I have been working so hard and I have been at the gym 11 days straight and will be there tomorrow for cycling. Hope you all have a blessed thursday :)

FOLLOW ME ON INSTAGRAM: tmorgan88 - I will try and post there also! <3

My New Supplements!!!

I have been having a hard time finding products that I absolutely LOVE--hopefully these products will be a winner! :)

Cellucor C4 Extreme Icy Blue Razz- Pre-Workout $30-$40 (amazon.com)

ISO-100-WHEY PROTEIN ISOLATE--yummy smooth banana flavor! $33 (supplementwarehouse)

<3

1/9/2013 Chest&Shoulders+CARDIO!

HAPPY WEDNESDAY EVERYONE!!!

Chest and Shoulders

-incline dumbbell press

-cable cross overs 

-dumbbell press (flat bench)--in between each set push up with feet on bench

-dumbbell shoulder press

-kettle bell side laterals--in between each set do front lateral raises

CARDIO:

-5min warm up

-10min jog 6.5-7.0

-10min inclined walking 11+ on incline--4.-4.5 speed

-5min cool down

my cardio was a little weak today yesterday was a tough leg day with cardio :) 

 This is what 90 days of pure dedication looks like with a healthy diet--I even have cheat days :) Don't wish for it---MAKE IT HAPPEN!!