Wednesday, July 23, 2014

Chest & Shoulder Circuit - 7/24

Chest:
-Exercise ball decline push ups
-Bench incline push ups
-One legged push ups (right leg)
     superset with one legged push ups (left leg)
-Push ups to failure

Shoulders:
-Seated barbell shoulder press
-Plate upright rows
     superset with plate front raises
-Cable shoulder press
-Dumbbell rear delt flyes

Download Version: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.

For this week's combo pack (meal plan & 5 workouts):
buy

It was a total headphones on, peace out world type of workout!
Gym Style Details:
Top & Shots: Lululemon
Shoes: Nike Pegasus

Tip of the Day: Taking a moment to breathe is a key lesson in many regards. One of the five principles of yoga is pranayama; proper breathing techniques can not only deliver more oxygen to the blood and brain, but also it is said to contribute to control prana, which is the vital life energy found within each of us. Breathing is essential for obvious reasons, but learning to breath in pivotal times is actually quite a skill. Think back to those moments where you became so frustrated you literally felt your blood boiling and your heart beating through your chest or how about those moments when your fear and anxiety about a particular situation caused your chest to tighten. Breathing is one of the ways to rid the body of waste and toxins. Whether its learning to breath during sets of weight lifting, learning to take a deep breath in difficult situations, or learning to take in a deep inhale of gratitude, breathing is a healthy habit worth developing!

Taking a breath of gratitude on this beautiful day!

Other fitness/nutrition programs you may be interested in:

HIIT Cardio & Abs - 7/23

Warm up:
-Walking

HIIT:
-inclined backwards walking
-Complete rest
-Inclined sprint
-Complete rest
-Incline forwards speeds walking
-Complete rest

Cool down:
-Walking

Abs (Exercise ball):
-Sit ups on ball
-Oblique twists on ball
-Exercise ball pike roll up


Download Version: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.

For this week's combo pack (meal plan & 5 workouts): 
buy

I'm feeling absolutely amazing today! I've been facing some big decisions, and learning that making the "right" choices for yourself produce some of the most feelings within. Of course, the endorphin rush from cardio helped with that. I really enjoyed lots of walking this am: forwards and backwards!
Gym Style Details:
Top & Crops: Lululemon

Tip of the Day: Put an emphasis on including greens into your meals! Did you know green leafy vegetables have more nutrients per calorie than any other food?! These green veggies are packed full of minerals, such as iron, calcium, magnesium, and potassium, all of which contribute to cell health and help our bodies function optimally. They are also rich in vitamins B, C, E, and K. Unfortunately, not all leafy green veggies are created equal; some are more nutritionally beneficial than others. So, what are some of the best?! My votes go to kale, spinach, and broccoli. I like to think the deeper and richer the green color, the more nutritional benefits! I try to incorporate a large portion of veggies into each meal. Juicing fresh veggies is a great way to get a lot of bang for your buck in terms of ingesting a large amount of benefits in less volume. This juice recipe is kale, spinach, green apple, celery, parsley & ginger.
 

Other fitness/nutrition programs you may be interested in:

Monday, July 21, 2014

Arms (Pyramid Style) - 7/22

(1) dumbbell bicep curls, supinating writs
(2) barbell bicep curls
(3) cable rope push downs
(4) dumbbell bicep kickbacks

*Read more in the tip of the day for how to implement the pyramid style training technique

Download Version: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.

For this week's combo pack (meal plan & 5 workouts): 
buy

Workouts that focus more on technique and less on numbers (weight, reps, etc.) is what I've been focusing on, and they have been rocking my world!
Gym Style Details:
Top: Walmart
Crops: Lululemon
Shoes: Asics

Tip of the Day: Pyramid style training is something I throw in from time to time because its a great technique to incorporate when you want a change and are seeking to shock your muscles. Today's implementation will utilize a manipulation in repetitions, following a pyramid shape (gradual increase, peak, gradual decrease). Typically, I take short rests in between these sets and a longer rest in between movements. In terms of movements, when using a pyramid style technique, I highly recommend sticking to just a few staple movements; this will allow you to focus more on the pyramid style and less on the form of a movement you may not be very familiar with.

Instagram Giveaway: There's still time to win! Yesterday on my Instagram, I wanted to brighten up your Monday and do so in a fun way. I'm giving away a copy of either one of my ebooks to two lucky winners who share their Monday Bunday photo on Instagram and hashtag #LGMondayBunday. Head over to my Instagram and find this picture to read more!


Other programs you may be interested in:

3 OF THE MOST MOTIVATING QUOTES

Couldn't we all use an extra dose of motivation?! If you could, read on for three of the most motivating quotes (in my opinion) that can be used as an instant mood shift towards the positive. Life is mind over matter. Allow these messages to transport you to a place of inspiration, empowerment, and fulfillment.

(1) "It always seems impossible until it's done." -Nelson Mandela
How many times do you think, "I could never do that" or "that couldn't be done?" Well, I'm sure we all said that before we landed men on the moon or prior to successfully performing organ transplants. We are all incredible beings, capable of amazing things: things beyond our wildest imagination. Resist the temptation to limit your potential!

(2) "You alone are enough. You have nothing to prove to anybody."
We often slip into a mindset of if only: "if only I had __(fill in the blank)__ then I would be happy." The trick is to realize we already have everything we will ever need to be fulfilled and happy. A lot of it comes down to worrying less about what others will think and say, and more about how something makes YOU feel.

(3) "Life opens up opportunities to you, and you either take them or you stay afraid of taking them."
Fear can be the greatest motivator. It is up to each of us to decide whether we run in the direction of our dreams or if we run away from our fears.

Sunday, July 20, 2014

Legs - 7/21

-Leg extensions
     superset with leg curls
-Barbell back squats
-Barbell stiff legged deadlifts
     superset with barbell forward lunges
-Leg press

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

"Enjoy the little things for one day you may look back and realize they were the big things." So, maybe matching gym outfits with my man makes me happy on a Monday :)
Gym Style Details:
Top & Shorts: Lululemon

Tip of the Day: My personal story on possessing an open minded approach to healthy living! Pictured is a carton of fresh fruit (truly - fresh fruit) I found at a gas station. I'm trying to be more open minded with eating healthy on the go. I used to assume I HAD to bring all my meals with me when I would be out and about, but I've been finding great, healthy options in unexpected places. You know the feeling when you're on the road and starving, worrying about where you're going to stop and feeling as if you're better off pigging out and enjoying lol (is that just me)�� Spend the extra time reading over the menu, talking to the waiter or perusing aisles - it may just be worth it like it was for me today.

I retained this attitude all weekend long as I  to enjoyed a weekend on the lake, searching for wedding venues, and enjoying fun moments in between.



Outfit Details:
Top: Nordstroms (old)
Shorts: boohoo.com
Shoes: Michael Kors

Friday, July 18, 2014

July 20-26 Meal Plan & Dollar a Day Training Workouts

A one time download - weekly meal plan & 5 days worth of the dollar a day training program workouts. These items are updated each week & posted on Saturday to allow for time to grocery shop, cook, and plan when workouts fit into your schedule!

About this week's meal plan: Meals are tasty and easy - no major food prep & very few ingredients. This meal plan is NOT a restrictive calorie/low carb diet; it's 5 healthy meals designed to promote a healthy metabolism to allow you to build a fit body and shed some fat!  My three favorite meals this week 1) Breakfast Bowl 2)Basil Chicken  Pasta 3) Mushroom & Swiss Burger

About this week's workouts: 5 workouts consisting of weight training (legs, glutes, calves, back, chest, biceps, triceps, shoulders, abs) & HIIT cardio designed to build a fit body while decreasing body fat. Workouts that are result driven and motivating! My favorite workout this week: Pyramid Style Arms

This is my meal plan and week of workouts that I follow; I share in hopes of reaching our goals together! As always, the meal plan serves as one day full of meals and is repeated for 7 days, which is not too long to get sick of the food but allows for food to be pre-made in mass amounts. Typically, I do 5 meals - meals 1, 2, and 4 are more of a breakfast, lunch and dinner, while meals 3, and 5 are smaller portioned meals to keep my body fed properly throughout the day. Additionally, there is an optional post-workout shake/meal that can be added any time during the day. I did not want to provide specific times to eat these meals as everyone's schedule varies; I suggest meal 1 should be consumed within 1 hour of waking and then all other meals should be spaced 2.5-3.5 hours apart (give or take depending on your schedule). My meal plan style is SIMPLISTIC; I've found the more ingredients and the longer the prep, the more likely one is to fall off the plan.
After payment, you will see a link to return to sellfy to download or you can download from a confirmation email that will be sent to the email linked to your paypal acount. This downloadable pdf can be printed or saved to your mobile device for easy access in the grocery store or gym!
*If you download on a tablet or phone, be sure it's somewhere that is permanently saved or the file may be lost; I like to screen shot it so that it saves to my pictures*

For the combo pack (meal plan & 5 workouts):
buy

For just the meal plan:
buy
 
For just the 5 dollar a day training workouts:
buy


Thursday, July 17, 2014

Back & Glutes - 7/18

Back:
-Stiff arm cable push downs
     superset with side to side stiff arm cable push downs
-Assisted pull ups

-Barbell sumo deadlifts
-Dumbbell single leg deadlifts

Glutes:
-Cable kickbacks
-Dumbbell sumo squats
-Barbell good mornings

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

Tip of the Day: My Friday Fact - sharing little facts, stories and pieces of who I am each week so you can get to know me on a more personal level. You all share so much with me, and I want to return the same openness.

Fact: I hate the term "hustle." In fact, I believe in working and training smarter not harder. I hear comments like, "oh yeah, I worked an 80 hour week" and "yep, I spent 2 hours in the gym today." Well, some one may be able to complete the same tasks at the same quality level in a 35 hour work week and achieve the same physical benefits from a 40 minute workout. It all comes down to focus, efficiency, and understanding the importance of balance. I've temporarily lived a life of hustle; it's no fun, but I hustled with a purpose: to get myself to a point where I didn't have to hustle anymore. When you identify what's important to you, the common denominator is often the people in your life. If I have one motivation for focusing, it's the less time I spend working, the more time I spend enjoying with my loved ones.
Other programs you may be interested in:

Wednesday, July 16, 2014

Chest & Shoulder Circuit - 7/17

Warm Up:
-Beginner burpees

Circuit 1:
-Barbell shoulder press
-Bear walk out to plank to push up
-Jumping jacks

Circuit 2:
-Dumbbell bent arm side lateral raises
-Medicine ball side to side push ups
-Beginner burpees

Circuit 3:
-Dumbbell upright rows
-Dumbbell chest press
-Jumping jacks

Cool Down:
-Beginner burpees

Dollar a Day Training: Downloadable version includes reps/time/rounds specifications for the circuit workout as well as sets/reps and step by step instructions for the exercises; I included my personal training tips and exercise descriptions for the movements.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

Tip of the Day: Grocery shop as if you're picking out colors of the rainbow! The natural coloring of fruits and vegetables can serve as an indication of particular health benefits. For instance, reds (apples, beets, tomatoes, strawberries) aid in memory, heart health, and the urinary tract. Yellows and oranges (carrots, oranges, sweet potato) can help boost immunity. Blues and purples (blueberries, plums, eggplant) can help protect against cancer. Whites and tans (garlic, mushrooms, onions) can help maintain cholesterol and blood pressure levels. I like to pick fruits and vegetables in a wide variety of colors and switch up the types of produce I buy each time to prevent getting into a mundane food routine. Have fun with it and enjoy! For you moms, picking out different colored fruits and vegetables can help teach healthy eating behaviors by making it fun and exciting!

Colorful groceries

= colorful meals


Other programs you may be interested in:

Sprint & Sit Up Circuit - 7/16

Warm Up:
-Walking

Circuit:
-Sprint
-Sit ups
-Complete rest

-Inclined sprint
-Sit ups
-Complete rest

-Sprint
-Sit ups
-Complete rest

-Incline sprint
-Sit ups
-Complete rest

....repeat

Cool Down
-Walking

Dollar a Day Training: Downloadable version includes time/incline/speed specifications for the cardio workout as well as sets/reps and step by step instructions for the ab workout; I included my personal training tips and exercise descriptions for the abs movements.
buy  

For this week's combo pack (meal plan & 5 workouts):
buy

Okay, ladies...this is my first hint. I've been really honing in on fat loss techniques within training, and seeing great results for myself. As someone who shares their experience - both the struggles and successes - would you like if I began sharing some of these?! :)

Gym Style Details:
Top & Shorts: Lululemon
Shoes: Nike frees

Tip of the Day: It's HUMPDAY! Sunday through Tuesday represents a fresh start to the week where motivation is high as we set out to accomplish our weekly tasks. Wednesday hits and it's like a slide to the weekend. However, Wednesday itself can feel like a bit of a hurtle. If you find your motivation and energy low today, try something completely random and new. I was feeling something out of the ordinary in terms of workouts, which is why I went with an on/off treadmill and sit up circuit. Your random energy booster does not have to be some variation of a workout; instead, have a dance party with your kids or girlfriends, work on your headstand, make a new recipe for dinner, or create an arts and craft project. All you need today is a little motivation for something fun to then channel to further accomplish the not so fun tasks!

This is my fiance, Anthony. He was going to do this sprint workout with me (what a keeper), but was in desperate need of a humpday switch up, so he took his workout outside!
Other programs you may be interested in:

Tuesday, July 15, 2014

THE 5 MINUTE HEALTHY BREAKFAST: EGG SCRAMBLE

The number one comment I receive regarding breakfast is that there is simply not enough time in the morning. Laides, I hear ya! It seems that on most mornings there is always some compromise to be made: give yourself a blowout or make breakfast for you and your significant other, or get to the gym or be able to straighten up the kitchen and unload the dishwasher.

Excuses aside, breakfast is arguably the most important meal of the day. It not only sets the tone for the day, but also kick starts your metabolism. Those who skip breakfast are more likely to over eat in the next meal and crave in between meals throughout the day. This is one of my go-to recipes for the morning because it is packed full of protein and loaded will vitamins and minerals.

Ingredients:
-2 eggs
-1 handful of spinach
-1/4 red bell pepper
-1/4 cup mushrooms
-1/4 cup tomato
-1/2 avocado
-1 tbsp feta cheese (optional)
-seasoning: sea salt & pepper to taste

Prep:
-Heat a medium sized skillet on low-medium heat (1 minute)
-Add a spray of olive oil/coconut oil non stick cooking spray to the pan
-Chop/dice all vegetables (1 minute)
-Simmer vegetables (1 minute)
-Add in eggs & scramble (2 minutes)

Enjoy :)