Sunday, March 13, 2011
UPDATE
I am not sure how many people are doing this from what I have only my mom and 1 sister is doing it. it takes to much time to put together the blog for just 2 people. so I am just going to email my sister and mom what the workouts are. if you where enjoying this blog and you are not my mom or sister please let me know and I can email you the workouts. thanks
Thursday, March 10, 2011
FRIDAY WORKOUT!!
FRIDAY is a easier day it only has 2 sets in each!!
SATURDAY is cardio day so walk or run for at least 30 min!
CIRCUIT 1
DUMBBELL ROW
2 sets of 12
tones your upper and middle back
biceps, and rear delts
SIDE LUNGES
2 sets of 12
this version of the lunges places
greater emphasis on the side of your glutes
and outer quads
JUMPING ROPE
2 sets of 1 min
CIRCUIT 2
SEATED ROW
2 set of 12
LYING LEG RAISES
2 sets of 12
JUMP ROPE
2 sets of 1 min
CIRCUIT 3
SUPER MAN
2sets of 12
PELVIC THRUST
2 sets of 12
JUMPING JACKS
2 sets of 1 min
CIRCUIT 4
HAMMER CURLS
2 sets of 12
PLANK TWIST
2 sets of 12
JUMPING JACKS
2 sets of 1 min
CIRCUIT 5
REVERSE GRIP CURLS
2 sets of 12
BICYCLE CRUNCH
2 sets of 50
JUMP ROPE
2 sets of 1 min
YAY YOU GOT THROUGH ANOTHER WORKOUT!!! make sure you notice that there is 50 bicycle crunches. Also remember all the workout that do not have picture are in the past workouts so if you don't remember how to do them go back and find them!
SATURDAY is cardio day so walk or run for at least 30 min!
CIRCUIT 1
DUMBBELL ROW
2 sets of 12
tones your upper and middle back
biceps, and rear delts
SIDE LUNGES
2 sets of 12
this version of the lunges places
greater emphasis on the side of your glutes
and outer quads
JUMPING ROPE
2 sets of 1 min
CIRCUIT 2
SEATED ROW
2 set of 12
LYING LEG RAISES
2 sets of 12
JUMP ROPE
2 sets of 1 min
CIRCUIT 3
SUPER MAN
2sets of 12
PELVIC THRUST
2 sets of 12
JUMPING JACKS
2 sets of 1 min
CIRCUIT 4
HAMMER CURLS
2 sets of 12
PLANK TWIST
2 sets of 12
JUMPING JACKS
2 sets of 1 min
CIRCUIT 5
REVERSE GRIP CURLS
2 sets of 12
BICYCLE CRUNCH
2 sets of 50
JUMP ROPE
2 sets of 1 min
YAY YOU GOT THROUGH ANOTHER WORKOUT!!! make sure you notice that there is 50 bicycle crunches. Also remember all the workout that do not have picture are in the past workouts so if you don't remember how to do them go back and find them!
Wednesday, March 9, 2011
THURSDAY WORKOUT!!
Okay so most of the workouts you should know by now there is a couple on here that are new so I will put a video of them. you can go back through my blog to see the other one if you forgot.:)
WARM UP
5 min of cardio jumping jack or jump rope!
CIRCUIT 1
ANTERIOR SHOULDER RAISE
3 sets of 12
HACK SQUAT
3 sets of 12
JUMPING JACKS
3 sets of 1 min
CIRCUIT 2
CONCENTRATION CURLS
3 sets of 12
SUMO SQUAT
3sets of 12
JUMPING JACKS
3 sets of 1 min
CIRCUIT 3
BENCH DIP
3 sets of 12
LATERAL LEG RAISE
3 sets of 12
JUMPING ROPE
3 sets of 1 min
CIRCUIT 4
MILITARY SHOULDER PRESS
3 sets of 12
BASIC CRUNCH
3 sets of 30
JUMPING JACKS
3 sets of 1 min
CIRCUIT 5
TRICE KICKBACKS
3 sets of 12
PLANK
3 sets of 1 min
JUMPING ROPE
3 sets of 1 min
WAHOO YOU MADE IT GOOD JOB ON YOUR 3rd Work OUT!!!
WARM UP
5 min of cardio jumping jack or jump rope!
CIRCUIT 1
ANTERIOR SHOULDER RAISE
3 sets of 12
HACK SQUAT
3 sets of 12
JUMPING JACKS
3 sets of 1 min
CIRCUIT 2
CONCENTRATION CURLS
3 sets of 12
SUMO SQUAT
3sets of 12
JUMPING JACKS
3 sets of 1 min
CIRCUIT 3
BENCH DIP
3 sets of 12
LATERAL LEG RAISE
3 sets of 12
JUMPING ROPE
3 sets of 1 min
CIRCUIT 4
MILITARY SHOULDER PRESS
3 sets of 12
BASIC CRUNCH
3 sets of 30
JUMPING JACKS
3 sets of 1 min
CIRCUIT 5
TRICE KICKBACKS
3 sets of 12
PLANK
3 sets of 1 min
JUMPING ROPE
3 sets of 1 min
WAHOO YOU MADE IT GOOD JOB ON YOUR 3rd Work OUT!!!
Tuesday, March 8, 2011
WEDNESDAYS WORK OUT
This is my off day! you always need an off day to let your body rest so if you missed mondays workout just go ahead and do that one for wed. or just take a rest day!! have a good wed :)
MEAL PLAN FOR A WEEK
TUESDAYS MEALS total calories 1424
BREAKFAST
Waffles with strawberries
1 whole grain waffle frozen
or I just buy the krustz mix wheat honey
2 tsp margarine low fat
15 med strawberries
cottage cheese and chopped walnuts
I do not like walnuts so I so strawberries
1cup cottage cheese
2tsp of nuts
LUNCH
GREEK CHICKEN SALAD
calories 287
meal includes
3oz chicken grilled breast strips
I use rotisserie chicken
1 1/2 cup of lettuce mixed greens, packaged
1 cup of tomatoes cherry halved
1/4 c. cheese
5 large olives
1/8c onions
2 tbls vinaigrette
combine all ingredients and toss with dressing
SNACK
calories 100
STRING CHEESE AND HALF PEAR
DINNER
calories 424
ITALIAN BEEF AND VEGETABLE SOUP WITH WHOLE WHEAT ROLL
Meal includes
1 pound of lean ground beef
1 clove garlic crushed
1/2 tsp of pepper
1/4 tsp of salt
28 oz of broth , beef
14 1/2 ounce tomatoes stewed Italian style undrained
1 cup of carrots
1 can of beans, cannellini
1 med zucchini
slices
2 cups of spinach fresh
heat pan over med heat add ground beef and garlic brown 4 to 5 min breaking beef up
season with pepper and salt when beef is brown add the broth and then add the rest of veggies put zucchini and spinach in right before you eat it so they don't get wilted.
ENJOY!!
WED MEAL
BREAKFAST
calories 437
SCRAMBLED EGGS WITH OATMEAL AND BERRIES AND A GLASS OF MILK
meal includes
1 cup of milk fat free
oatmeal and berries
1/2c of water
1/4 c oats , rolled , quick cooking
3/4 c blueberries
1/4tsp cinnamon
microwave for 2 min stir and then microwave for a 1 min
scrambled eggs
1 egg whole
1/2 c egg white
1 1/2 oil, conola
salt and pepper
LUNCH
calories 442
MEXICAN PIZZA
meal includes
1/2 c peppers red bell chopped
2tbls green chili peppers
1 c spinach
1/4c salsa
1 tortilla flour whole wheat 61/2 inch
3 oz chicken precooked rotisserie
1/2oz cheese mozzarella part skim
1/4 c avocado sliced
preheat oven 425
chop bell peppers and green chiles. spray pan with non stick spray
heat over med heat tell wilted.
spread salsa on tortilla and top with chicken and spinach mixture.
sprinkle cheese and bake until melts. top with avocado
SNACK
97 calories
PISTACHIOS AND GRAPES
1/3 c of grapes
1/4 oz of pistachios
DINNER
calories 440
HONEY GLAZED ROSEMARY CHICKEN WITH SNOW PEAS AND WALNUTS AND A GLASS OF MILK
meal includes
1 c glass of fat free milk
Honey glazed chicken( remember these meals are for a family of 4 if you have more add more)
4 chicken breast
1 tsp orange peel grated
12 small potatoes
1tsp salt
1tsp pepper
1 c honey
1/8c water , hot
1/2 tsp garlic powder
8 sprigs of rosemary fresh , divided
2 tbls olive oil
1/2 tsp of onion powder
1 tomato cute into wedges
1. in a sauce pan with steam basket and a small amount of water. place
potatoes and steam over med temp about 10 min or until slightly tender
2. in a shallow broiler proof backing pan place chicken and arrange potatoes are around chicken
3. in a jar with lid, place honey, water , 4 sprigs of rosemary cut into pieces, olive oil, orange peel salt garlic powder and onion. cover and shake vigorously, pour evenly over chicken and potatoes
bake at 375
THURSDAY
BREAKFAST
You choose!
LUNCH
TUNA SALAD SANDWICH WITH CARROTS AND HUMMUS
meal includes
1/2c hummus
1dash paprika
1/2 c carrots
3 oz fish tuna in water
2 tbls mayo light
1/4 c celery
2 slices bread, whole wheat
SNACK GRAPES AND SUNFLOWER SEEDS
97 calories
1/3 c grapes
1/2 tbls of seed
DINNER
278 calories
BAJA CHICKEN WRAP WITH CORN AND AVOCADO
4 whole wheat flour tortilla 8" tortillas
1 cup tomatoes cherry chopped , reserve 2 whole tomatoes
1 cup pepper green, bell, chopped
1 tbls pepper green chile, canned
8 oz chicken precooked rotisserie breasts, skinless
Cut chicken into long, thin slices. lay wraps out on plates. fill center of each with half the the lettuce and chopped tomatoes, follow by half the chicken strips. finish off with 1 tbsp chilis in each wrap fold over and form a wrap and enjoy.
1/2 cup of corn whole kernel
sliced avocado
3/4 c
FRIDAY AND SAT
It is cheaper to repeat the meals so go ahead and pick your favorite meal and make your own menu.
SUNDAY
I am just going to give you a dinner recipe
GRILLED STEAK WITH ONIONS
calories 355
1 1/2 pound beef sirloin steaks
1/4 tsp salt
1/2 c onions red
preheat broiler
place the steak on a foil lined broiler pan and sprinkle with salt
broil the steak 4 inch from the heat for 6 min turn and broiler 4to6min longer or until almost cooked through sprinkle with onions and broils 1 to 2 min longer let stand 5 min
I usually do half a potato and some broccoli with this
enjoy!
BREAKFAST
Waffles with strawberries
1 whole grain waffle frozen
or I just buy the krustz mix wheat honey
2 tsp margarine low fat
15 med strawberries
cottage cheese and chopped walnuts
I do not like walnuts so I so strawberries
1cup cottage cheese
2tsp of nuts
LUNCH
GREEK CHICKEN SALAD
calories 287
meal includes
3oz chicken grilled breast strips
I use rotisserie chicken
1 1/2 cup of lettuce mixed greens, packaged
1 cup of tomatoes cherry halved
1/4 c. cheese
5 large olives
1/8c onions
2 tbls vinaigrette
combine all ingredients and toss with dressing
SNACK
calories 100
STRING CHEESE AND HALF PEAR
DINNER
calories 424
ITALIAN BEEF AND VEGETABLE SOUP WITH WHOLE WHEAT ROLL
Meal includes
1 pound of lean ground beef
1 clove garlic crushed
1/2 tsp of pepper
1/4 tsp of salt
28 oz of broth , beef
14 1/2 ounce tomatoes stewed Italian style undrained
1 cup of carrots
1 can of beans, cannellini
1 med zucchini
slices
2 cups of spinach fresh
heat pan over med heat add ground beef and garlic brown 4 to 5 min breaking beef up
season with pepper and salt when beef is brown add the broth and then add the rest of veggies put zucchini and spinach in right before you eat it so they don't get wilted.
ENJOY!!
WED MEAL
BREAKFAST
calories 437
SCRAMBLED EGGS WITH OATMEAL AND BERRIES AND A GLASS OF MILK
meal includes
1 cup of milk fat free
oatmeal and berries
1/2c of water
1/4 c oats , rolled , quick cooking
3/4 c blueberries
1/4tsp cinnamon
microwave for 2 min stir and then microwave for a 1 min
scrambled eggs
1 egg whole
1/2 c egg white
1 1/2 oil, conola
salt and pepper
LUNCH
calories 442
MEXICAN PIZZA
meal includes
1/2 c peppers red bell chopped
2tbls green chili peppers
1 c spinach
1/4c salsa
1 tortilla flour whole wheat 61/2 inch
3 oz chicken precooked rotisserie
1/2oz cheese mozzarella part skim
1/4 c avocado sliced
preheat oven 425
chop bell peppers and green chiles. spray pan with non stick spray
heat over med heat tell wilted.
spread salsa on tortilla and top with chicken and spinach mixture.
sprinkle cheese and bake until melts. top with avocado
SNACK
97 calories
PISTACHIOS AND GRAPES
1/3 c of grapes
1/4 oz of pistachios
DINNER
calories 440
HONEY GLAZED ROSEMARY CHICKEN WITH SNOW PEAS AND WALNUTS AND A GLASS OF MILK
meal includes
1 c glass of fat free milk
Honey glazed chicken( remember these meals are for a family of 4 if you have more add more)
4 chicken breast
1 tsp orange peel grated
12 small potatoes
1tsp salt
1tsp pepper
1 c honey
1/8c water , hot
1/2 tsp garlic powder
8 sprigs of rosemary fresh , divided
2 tbls olive oil
1/2 tsp of onion powder
1 tomato cute into wedges
1. in a sauce pan with steam basket and a small amount of water. place
potatoes and steam over med temp about 10 min or until slightly tender
2. in a shallow broiler proof backing pan place chicken and arrange potatoes are around chicken
3. in a jar with lid, place honey, water , 4 sprigs of rosemary cut into pieces, olive oil, orange peel salt garlic powder and onion. cover and shake vigorously, pour evenly over chicken and potatoes
bake at 375
THURSDAY
BREAKFAST
You choose!
LUNCH
TUNA SALAD SANDWICH WITH CARROTS AND HUMMUS
meal includes
1/2c hummus
1dash paprika
1/2 c carrots
3 oz fish tuna in water
2 tbls mayo light
1/4 c celery
2 slices bread, whole wheat
SNACK GRAPES AND SUNFLOWER SEEDS
97 calories
1/3 c grapes
1/2 tbls of seed
DINNER
278 calories
BAJA CHICKEN WRAP WITH CORN AND AVOCADO
4 whole wheat flour tortilla 8" tortillas
1 cup tomatoes cherry chopped , reserve 2 whole tomatoes
1 cup pepper green, bell, chopped
1 tbls pepper green chile, canned
8 oz chicken precooked rotisserie breasts, skinless
Cut chicken into long, thin slices. lay wraps out on plates. fill center of each with half the the lettuce and chopped tomatoes, follow by half the chicken strips. finish off with 1 tbsp chilis in each wrap fold over and form a wrap and enjoy.
1/2 cup of corn whole kernel
sliced avocado
3/4 c
FRIDAY AND SAT
It is cheaper to repeat the meals so go ahead and pick your favorite meal and make your own menu.
SUNDAY
I am just going to give you a dinner recipe
GRILLED STEAK WITH ONIONS
calories 355
1 1/2 pound beef sirloin steaks
1/4 tsp salt
1/2 c onions red
preheat broiler
place the steak on a foil lined broiler pan and sprinkle with salt
broil the steak 4 inch from the heat for 6 min turn and broiler 4to6min longer or until almost cooked through sprinkle with onions and broils 1 to 2 min longer let stand 5 min
I usually do half a potato and some broccoli with this
enjoy!
Monday, March 7, 2011
TUESDAY WORKOUT!!
5 min warm up
jump rope or jumping jacks
CIRCUIT 1
DUMBBELL ROW
3 sets of 10
tone your upper body and middle back,
biceps, and rear delts
STATIC LUNGES
3 sets of 8
you do not need to go as low and you don't need your weights if you feel like you could do weight go for it!
JUMP ROPE
3 sets of 1
1 min
CIRCUIT 2
SEATED ROW
3 sets of 10
this exercise targets your upper and outer back muscles
PELVIC THRUST
3 sets of 10
this exercise uses your own body weight as resistance
JUMPING JACKS
3 sets of 1 min
CIRCUIT 3
SUPER MAN
3 sets of 10
Develop your own superpowers with this back strengthening move
FORWARD LUNGE
3 sets of 10
this exercise strengthens the muscles in the legs for better control and balance.
JUMPING JACKS
3 sets of 1 min
DUMBBELL BICEP CURL
3sets of 10
this simple curl isolates your biceps
BICYCLE CRUNCH
3 sets of 10
JUMPING JACKS
3 sets of 1 min
CIRCUIT 5
CONCENTRATION CURLS
3 sets of 10
RUSSIAN TWIST
3 sets of 10
want six pack abs? this is a ull on abdominal routine
that works the rectus abdominus, internal and external obliques,
and transverse abs.
JUMP ROPE
3 sets of 1 min
WA HOO YOU MADE IT!! good job
jump rope or jumping jacks
CIRCUIT 1
DUMBBELL ROW
3 sets of 10
tone your upper body and middle back,
biceps, and rear delts
STATIC LUNGES
3 sets of 8
you do not need to go as low and you don't need your weights if you feel like you could do weight go for it!
JUMP ROPE
3 sets of 1
1 min
CIRCUIT 2
SEATED ROW
3 sets of 10
this exercise targets your upper and outer back muscles
PELVIC THRUST
3 sets of 10
this exercise uses your own body weight as resistance
JUMPING JACKS
3 sets of 1 min
CIRCUIT 3
SUPER MAN
3 sets of 10
Develop your own superpowers with this back strengthening move
FORWARD LUNGE
3 sets of 10
this exercise strengthens the muscles in the legs for better control and balance.
JUMPING JACKS
3 sets of 1 min
DUMBBELL BICEP CURL
3sets of 10
this simple curl isolates your biceps
BICYCLE CRUNCH
3 sets of 10
JUMPING JACKS
3 sets of 1 min
CIRCUIT 5
CONCENTRATION CURLS
3 sets of 10
RUSSIAN TWIST
3 sets of 10
want six pack abs? this is a ull on abdominal routine
that works the rectus abdominus, internal and external obliques,
and transverse abs.
JUMP ROPE
3 sets of 1 min
WA HOO YOU MADE IT!! good job
MONDAYS Meal Plan!
I know this is up a little late sorry. I wasn't sure how many people where going to do it so I was waiting.
okay so what helped me was to just put the plan up on your fridge every day so you look at anytime you want to eat junk food and it helped me say no have to stick with my plan!! I think I will put up a week of meals so if you want you can go buy what you need! I know that some people do not have the money for that so the best thing I can tell you is LIGHT everything. light butter, light yogurt, wheat bread, wheat waffles, LOTS OF FRUIT AND VEGGIES, NO CHIPS NO JUNK FOOD ( cookies, brownies, candy bars,) I know that is hard if you are having a craving chew gum it helps, extra gum has the dessert gum I tried some the other day and it is delicious haha! Just be smart with what you eat and how much you portion out! what also helps is buying the same stuff and just eating it over and over that way is a little cheaper then you have everything except the basics!
BREAKFAST calories 277
2 scrambled eggs, whole wheat toast and strawberries
whole wheat toast
1 slice
2 Scrambled Eggs
1 cup of strawberries
LUNCH
calories 384.3
BEEF and AVOCADO Wrap with Baby carrots
Baby carrots
1/2 cup carrots
beef avocado wrap
1 wheat tortilla
4 ounces roast beef (deli)
1/8 avocado sliced
1/4cup tomatoes chopped
2 tablespoons of cheese mozzarella
2tablespoons of mustard, dijon
1cup lettuce, romaine
1/4 tablespoon onions, red sliced
instructions
cut roast beef into strips. lay wrap out on plate. spread mustard and mayo on wrap
place veggies and roast beef in center. top with cheese. fold in thirds and serve!!
SNACK
calories 172
APPLE AND PEANUT BUTTER
1 med apple
1 tablespoon of peanut butter ( make sure it is natural I like the skippy kind)
DINNER
calories 466
Peach Mustard Glazed pork Chops with steamed veggies
Meal includes
Glass of milk
1 cup of fat free milk
half and apple
Peach mustard glazed pork chops
4 servings
4 boneless loin chops 3/8 inch thick
1 teaspoon pepper
16ounces peaches canned in juice
1 tsp Worcestershire sauce
2 tbls preserves peach
2 tbls mustard dijon
in a small bowl still together undrained peaches, Worcestershire sauce, preserve peaches, mustard. place pork chops in pan pepper them and then pour the sauce over. cook on 350 tell done!
okay so what helped me was to just put the plan up on your fridge every day so you look at anytime you want to eat junk food and it helped me say no have to stick with my plan!! I think I will put up a week of meals so if you want you can go buy what you need! I know that some people do not have the money for that so the best thing I can tell you is LIGHT everything. light butter, light yogurt, wheat bread, wheat waffles, LOTS OF FRUIT AND VEGGIES, NO CHIPS NO JUNK FOOD ( cookies, brownies, candy bars,) I know that is hard if you are having a craving chew gum it helps, extra gum has the dessert gum I tried some the other day and it is delicious haha! Just be smart with what you eat and how much you portion out! what also helps is buying the same stuff and just eating it over and over that way is a little cheaper then you have everything except the basics!
BREAKFAST calories 277
2 scrambled eggs, whole wheat toast and strawberries
whole wheat toast
1 slice
2 Scrambled Eggs
1 cup of strawberries
LUNCH
calories 384.3
BEEF and AVOCADO Wrap with Baby carrots
Baby carrots
1/2 cup carrots
beef avocado wrap
1 wheat tortilla
4 ounces roast beef (deli)
1/8 avocado sliced
1/4cup tomatoes chopped
2 tablespoons of cheese mozzarella
2tablespoons of mustard, dijon
1cup lettuce, romaine
1/4 tablespoon onions, red sliced
instructions
cut roast beef into strips. lay wrap out on plate. spread mustard and mayo on wrap
place veggies and roast beef in center. top with cheese. fold in thirds and serve!!
SNACK
calories 172
APPLE AND PEANUT BUTTER
1 med apple
1 tablespoon of peanut butter ( make sure it is natural I like the skippy kind)
DINNER
calories 466
Peach Mustard Glazed pork Chops with steamed veggies
Meal includes
Glass of milk
1 cup of fat free milk
half and apple
Peach mustard glazed pork chops
4 servings
4 boneless loin chops 3/8 inch thick
1 teaspoon pepper
16ounces peaches canned in juice
1 tsp Worcestershire sauce
2 tbls preserves peach
2 tbls mustard dijon
in a small bowl still together undrained peaches, Worcestershire sauce, preserve peaches, mustard. place pork chops in pan pepper them and then pour the sauce over. cook on 350 tell done!
Subscribe to:
Posts (Atom)