Friday, April 18, 2014
Wednesday, April 16, 2014
Easy Veggies to Grow
Easy Summer Veggies to grow!
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1293
Friday, April 4, 2014
Travel Workouts- Total Body
Workout #1:
Run Walk on Treadmill 10 Minutes
Set #1: Go through this twice as quick as you can
Pushups on a ball R hand x20
Pushups on a ball L hand x20
Quick Bike x50
Basic Crunches x50
Full Sit-Ups x20
Mountain Climbers x100 singles
Froggers (where you jump your feet up to elbows and back out) x20
Tricep Dips x30
Set #2: Go through this 3x as quick as you can (you will need 2 8 lb weights and 1 20lb weight)
Squat and Press x20 8 lb weights
Hammer Curl and Press weights Over Head x15 8 lb weights
Explosions x30
Toes Out Basic Squat (Frog Squat) x30 holding 1 20 lb weight between feet
Toes Out Explosions x30
Set #3: Go through this 2x as quick as you can. (You will need 2 5 lb weights)
Swoop Lunge R x20 (hold weight to the R and bend to the R… For your sides)
Swoop Lunge L x20
Alternating Side Bends- (Hold 2 5 lb weights and bend over to the R then over to the L) x30 singles
Rapid Fire with 5 lb weights x100 singles
Run walk more if you can.
Workout #2
Ok with this I want you to go through this as many times as you can in 20 minutes. So this will be hard, but you will get it over with!!! No weight on any of this just want you to do it quick!!
Basic Squat x20
Jumping Skaters x30 Singles
Toes Out Squats x20
Reverse Lunge R Leg x20
Reverse Lunge L Leg x20
Burpee x10
Pushups x20
Plank to Pushup R Hand x15
Plank to Pushup L Hand x15
Tricep Dips x30
Basic Crunch x30
Quick Bike x30
Basic Crunch x30
Tricep Dips x30 (yes again)
Plank Jack, Frogger x10 (start in a plank, jump legs out and back in then up to elbows and back out
Sunday, March 23, 2014
Hard Total Body Workout
1st Set:
Go through this twice with as little rest between sets as possible, move from exercise to exercise quick!
Pushups on Weights :30
Mountain Climbers on Med Ball 1:00
Plank to Pushup R :30
Plank to Pushup L :30
Plank Taps :30
Tricep Pushups :30
2nd Set: Go through this twice
Squat Hammer Curl and Press 10 lbs 1:00
Lateral Step-Ups R 1:00 w 10 lb weights
Lateral Step-Ups L 1:00 w 10b weights
Alternating Reverse Lunge with Kick Forward with 10lb weights 1:00
Walking Lunge with a Pulse with 10lb weights 2:00
3rd Set: go through this twice
Frog Squat with a Row 25lb Kettle Bell 1:00
Squat Jumps on Bosu 1:00
1:00Deadlift 2 15lb weights
Weighted Jump Rope 1:00
4th Set: go through this twice
Squat and Press KB R :30
Swoop Lunge R :30
squat and press KB L :30
Swoop Lunge L :30
Full Sit Ups with 10lb KB 1:00
Tap for Toes :30
Quick Bike 1:00
Good Luck!!
Sunday, March 16, 2014
Healthy Recipes- Chicken Stuffed Sweet Potatoes, Mini Tortilla Bowls, Avocado Lunch
Chicken and Spinach Stuffed Sweet Potatoes
4 Med Sweet Potatoes
4 Boneless Skinless Skinless Chicken Breast (or rotisserie chicken)
10 ounce bag of spinach
8 oz shredded part skim Mozzarella Cheese
3 T Lime Juice
4 Cloves Minced Garlic
2 tsp Oregano
1 T Cumin
2 T Chili Powder
Salt and Pepper to Taste
-Bake or Boil Chicken until ready. Shred with fork
-Wash and microwave sweet potatoes for 4 min and then turn and then 4 min more
-In a bowl combine Lime Juice, Minced Garlic, Oregano, Chili Powder, Cumin and Spinach. Sautee on top of stove.
-Combine Shredded Chicken and Spice Mixture
-Remove Sweet potatoes from microwave and scoop out middle. (save this for later!)
-Spoon Shredded Chicken and Spice Mixture into sweet potato, sprinkle cheese on top. Bake for 10 Min on 350.
Mini Tortilla Bowls:
Gluten Free Tortilla Chips
Black beans
Guacamole
Tomatoes
2% Shredded Cheddar Cheese
Olives and Green Onions (optional)
-Spoon Guacamole into chips, top with garnishes and enjoy!
Tuesday, March 11, 2014
Thursday, March 6, 2014
Wednesday, February 12, 2014
Post Pregnancy Total Body Workout
Hey Guys! Here is a great workout you can do at home or at the gym. It is great for post pregnancy targeting core and fat burning total body exercises!
Go through this 3x then move to next set...
Squat and Press x30 8lb weights
Stationary Lunge x30 singles 8 lb weights
Go through this 3x then move to next set…
Pushups on weights x20
Plank on Elbows Drive R then L leg in to opposite elbows x20
Go through this 3x then move to next set…
Cross Over Crunch (Lay flat on your back lift up off ground bring R hand to L toe then repeat) x30
Full Sit Ups x20
Quick Bike x50
Go through this 2x then move to next set….
Basic Squat w 2 15lb weights x20
Teapots (hold 2 15 lb weights by your side and bend R then L=1 Rep) x30
Go through this 2x then move to next set…
Rapid Fire w 5lb weights x50 singles
Alternating Side Bends w 5 lb weights x30 singles
Flurries w 5 lb weights x30 (1-2 is one rep)
Go through this 2x then move to next set…
Wood Chop R x20 15 lb weight
Wood Chop L x20 15 lb weight
Alternating Reverse Lunge Holding 15 lb weight at your chest x30 singles
Good Luck!
Tuesday, January 28, 2014
Monday, January 27, 2014
Monday, January 20, 2014
Kale Recipes
Great Kale Recipes!
http://www.sparkpeople.com/blog/blog.asp?post=15_kale_recipes_youll_actually_eat
http://www.sparkpeople.com/blog/blog.asp?post=15_kale_recipes_youll_actually_eat
Saturday, January 18, 2014
Tuesday, January 14, 2014
At Home Workout w Bosu Ball, 3 & 5 Pound Weights
Great At Home Workout- if you don't have bosu ball you can do these exercises on the ground.
Warm-Up on Treadmill-OR Jump Rope 5-10 min
Stretch
Workout:
-Go through this 2-3 times as quick as you can!
30 Modified Pushups on Bosu
30 Plank to Pushup R on Bosu
30 Plank to Pushup L on Bosu
30 Palms Open Bicep Curls from Knees (hold your arms out by your side with your palms up, curl 5 lb weights in and back out toward your shoulder. KEY: extend arms all the way out every repetition.
30 Shoulder Press from Knees 5 lbs
30 Tricep Pushups on Bosu (start laying on Bosu with hands by your chest, push up keeping elbows in!!!)
30 Full Sit-Ups on Bosu with 2 5 lb weights held straight up (reach up to the ceiling each time)
30 Sit Up Twist R then L holding 2 5 lb weights at your chest, keep your elbows out and away from chest so you work shoulders too!
On all 4's balancing on Bosu (work with me here!)
30 Super Man (extend R arm out and L leg back at the same time reaching out as far as you can, repeat on other side.
15 out and back R Leg (yes still on bosu)
30 pulse up toward ceiling R Leg
15 out and back L Leg
30 pulse up L leg
30 Baby Crunches on bosu- lower hips almost to the bottom of boss and contract core. do little crunches
30 slow bike on bosu- sit up on top of the bosu and bike R and L. do these slow and focus on your core!
Good Luck!
Warm-Up on Treadmill-OR Jump Rope 5-10 min
Stretch
Workout:
-Go through this 2-3 times as quick as you can!
30 Modified Pushups on Bosu
30 Plank to Pushup R on Bosu
30 Plank to Pushup L on Bosu
30 Palms Open Bicep Curls from Knees (hold your arms out by your side with your palms up, curl 5 lb weights in and back out toward your shoulder. KEY: extend arms all the way out every repetition.
30 Shoulder Press from Knees 5 lbs
30 Tricep Pushups on Bosu (start laying on Bosu with hands by your chest, push up keeping elbows in!!!)
30 Full Sit-Ups on Bosu with 2 5 lb weights held straight up (reach up to the ceiling each time)
30 Sit Up Twist R then L holding 2 5 lb weights at your chest, keep your elbows out and away from chest so you work shoulders too!
On all 4's balancing on Bosu (work with me here!)
30 Super Man (extend R arm out and L leg back at the same time reaching out as far as you can, repeat on other side.
15 out and back R Leg (yes still on bosu)
30 pulse up toward ceiling R Leg
15 out and back L Leg
30 pulse up L leg
30 Baby Crunches on bosu- lower hips almost to the bottom of boss and contract core. do little crunches
30 slow bike on bosu- sit up on top of the bosu and bike R and L. do these slow and focus on your core!
Good Luck!
Friday, January 10, 2014
Thursday, January 2, 2014
6 great foods for weight loss
The 6 Most Overlooked Foods for Weight Loss http://shar.es/9qO4d via @sharethis
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