Advanced Total Body Workout

Here is a great workout that will keep you moving.

Warm-Up: 12 Minutes on the timer

10 Squat Hammer Curl and Press 10lbs

10 Burpee with a Pushup

100 Single Mountain Climbers

1 Suicide

-Repeat over and over for 12 Min

Workout:

Set #1

4 Exercises, 1:00 each exercise, :5 rest in between each exercise, :10 rest in between sets. Go through 2x

#1:Squat and Press with a Jump 5 lbs

#2. Mountain Climbers on Grey and Black 10lb med Ball

#3. Reverse Lunge Alternating Legs taking ball Over head

#4. Wall Ball

-Once you complete that 2x then do a school and back with medicine ball

Set #2:

3 Exercises, 1:00 Each exercise, :5 rest in between each exercise, :10 rest in-between sets. Go through 2x

#1: Baby Step Up R Leg

#2 Baby Step Up L Leg

#3 Explosions (or quick squats if you have to! 

-Once you complete that 2x then do a school and back with med ball

Set #3:

3 Exercises, :30 each exercise, :5 rest in between exercises, :10 rest in between sets. Go as hard as you can because its shorter time. Repeat 3 TIMES

#1 Modified pushups on Weights 10 lbs

#2 Shoulder Press from Knees 10lbs

#3 Froggers

-Once you complete that 3x then do a school and back with med ball 

Set #4:

3 exercises, 1:00 Each exercise, :5 rest in between exercises, :10 rest in between sets. Repeat this 2x

#1 Heavy Jump Rope (Janet Blue Nathan Green)

#2 Trx Tricep (facing away from boxing ring keep elbows by your ears and lower down and back up)

#3 Mountain Climb on Grey Med Ball 

#4 Tricep Dips

After you complete that 2x then do a school and back with med ball

Set #5:

3 exercises, 1:00 each, no rest in between complete 3x

#1 Basic Crunch

#2 Cross Over Crunch (on back bring r hand to l toe then L hand to R toe)

#3 Full Situps with Grey Med ball 10lbs

-after you complete that 3x school and back with med ball

Workout w KB, Boxing and Yoga Mat

-You need a 15lb KB, Boxing Gloves, and Mat

Set 1: go through this 2x

Push-ups on Mat x20

Plank to Pushup R x20 Lx20

Mountain Climbers x100

Quick Bike x100

Full Sit-Up x20

Quick Bike x100

Set #2: go through this 2x

Squat and Press KB x20

Alternating Reverse Lunge and Press KB x40

Swoop Lunge R x20 L x20

Walking Skaters w KB at Chest x30

Set 3: go through this 3x

Rapid Fire x50

Explosions x20

Squatted Rapid Fire x50

Low Pulsing Squats x30

Squatted Hooks x50

2 Down 2 up x100

Set #4: go through this 2x

Flurries x100

Plank Taps x50

1-2-3-2 x100 (each punch is 1)

Rapid Fire x100

Froggers x30 (do them!!!)

2 down 2 up x100

Set #5: go through this twice

Basic Crunch x30

Butt Ups x30

Turtle R x30 L x30

Bike Bike Butt up x20

Grilling Recipes

Great Grilling Recipes!

http://recipes.sparkpeople.com/curated.asp?curated=32&t=Grilling

Turkey Burger Recipes

Here are some great Turkey Burger recipes... Even your Husband and Kids will love!

http://www.sparkpeople.com/blog/blog.asp?post=7_better_turkey_burger_recipes

Healthy Meal Ideas

Healthy Meal Ideas! 

BREAKFAST: *Recipes available online

Tips: A protein packed meal at breakfast will fuel you for the day and will jump start your metabolism. Most important meal of the day! Eat something 30 min to 1 hour after waking up.

 -CEREAL: Kashi Go Lean, Multi-Grain Cheerios, Fiber One, Kashi Go Lean Crunch, Special K- Protein Plus 

-GRAB AND GO: 

1 cup Oatmeal (Add Splenda, protein powder, berries, or almonds for an extra boost)

Dannon Light and Fit Yogurt with ½ cup Kashi Go Lean Crunch and Blueberries on top

Frozen Fruit Cup *, Prepared Smoothis *, Egg Fritter *

-EGGS:

2 boiled egg whites, 2 egg whites scrambled with peppers and salsa, 2 scrambled egg whites on 1/2 english muffin

-BREAD: 

1 piece of wheat toast with reduced fat peanut butter or almond butter

1 whole grain english muffin

½ whole grain english muffin with 1 egg white and reduced fat cheese, Bran Muffin *

1 slice banana nut protein muffin *

FRUIT:

1 grapefruit, small apple or pear, 1 small apple with peanut butter, Frozen Fruit Cup *

Cottage Cheese and Fruit

BARS:

Pure Protein Bar, South Beach Diet Bar, Quest Bar

Pre-made Protein Shake: 

Myoplex lite shake, Pure protein shake

Snacks- * Recipes available online

-SWEET: 

Apple with reduced fat peanut butter,   

Pear, Grapes, Frozen Fruit (pack it for work and snack on it!)

Dannon Light and Fit Yogurt, Only 8 yogurt… Edgewood Creamery

Smoothie (gladiator from smoothie king), Cottage Cheese

-SALTY: 

1/4 cup hummus with Celery or Carrots, 3 pieces Kavli Crispy Thin (85 calories) 

15 Almonds, 100 Calorie bag of popcorn

1 cup unshelled Edamame, Reduced Fat Triscuit with light laughing cow cheese

4 Slices of deli turkey rolled up (can dip in spicy mustard)

½ can of tuna on 5 Reduced Fat Triscuit

1 Part Skim String Cheese, Quaker Rice Cake

LUNCH *Recipes available online

1 can chicken or tuna on a bed of mixed greens *see dressings below

Lettuce wrap with 5 pieces of low sodium deli turkey and spicy mustard

Open face sandwich(1 piece wheat bread w a piece of cheese and 6 pieces turkey)

Healthy Request Frozen Meal –see frozen meals below

South Beach diet frozen pizza

1 pkg of tuna (in a wrap, on 5 whole wheat crackers, 1 piece of bread, or Tuna Salad *

DINNER*Recipes available online

Salmon/Chicken/Shrimp Salad *,   Grilled Chicken with veggies

Steak Fajitas (no flour tortilla!)     

Chicken Catticatore (wheat pasta or no pasta) just veggies *

Western omelet (peppers,onions,mushrooms)  Chicken & Veggie Kabobs

Baked Fish ,  Tyson pork Tenderloin (lemon pepper or roasted garlic)

Grilled Shrimp, Shrimp/Chicken Fried Rice (with brown rice) with KIKKOMAN 

Taco salad with laura’s lean ground beef, Sliced Chicken over sautéed spinach

Chef Salad-with ham and turkey, egg whites, red. Fat cheese, mushrooms, green onions- 

GREAT MARINADES:

Light Italian Dressing, Low Sodium KIKKOMAN teriyaki, Greek Seasoning, Garlic Powder, Salt and Pepper, Low Sodium Dales, Lemon Garlic Marinade Low Sodium(Lowry’s), Light Asian Sesame Ginger Dressing (KRAFT), Garlic Pepper, Basalmic Vinegar (great on chicken)

GREAT DRESSINGS:

Light Italian Dressing, Light Newmans Own Basalmic Vinegar

Light Newmans Own Raspberry Walnut Dressing, Light Kraft Asian Sesame Dressing

Pomegranate Vinegar, Red Wine Vinegar (with basil and oregano) * no cals!!!

Basalmic Vinegar with Italian seasoning , Easy make ahead dressings *

GREAT DRINKS:Crystal Light, Lemon Water, Coffee with skim milk, Diet soda (one a day), Diet green tea, Sparkling Water

FROZEN MEALS:

Steam Fresh Veggies, Lean Cuisine-Grilled Chicken Primavera

Morning Star Spicy Black bean Burger, Kashi Go Lean- Five Cheese Pizza

Healthy Choice-Chicken and Veggies, Lean Cuisine- Grilled Salmon and veggies

SWEETS!!

Slim a bear 100 cal  Sandwiches

Only 8 yogurt- Edgewood creamery

Breyers no sugar added Ice Cream

Blue Bunny 100 calorie Vanilla Fudge Bar

Sugar Free Popsicle

Kashi Oatmeal Dark Chocolate Cookies

No Sugar added yogurt w blueberries