-Smith machine Bulgarian split squats
-Barbell front squat
superset wtih squat jump
-Dumbbell elevated sumo squats
-Resistance band squatted side steps
-Stair stepper
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.
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For this week’s combo pack (meal plan & 5 workouts):
First off, I like to enjoy the weekend and enjoy relaxing like anyone else but I try to use Sunday afternoons/night to gather myself and focus on what I need to do for the upcoming week. Usually, I will make a hand written list of the main things that I need to accomplish. Sometimes they are big things and sometimes they are as simple as cleaning out a hallway closet. I make this list and try to stick to it. Every night night, I keep this by my bedside to remind myself of what I need to accomplish and to go over each day; I check off what I accomplished, which I find as motivation to continue completing tasks. I feel that one of the greatest challenges is simply remembering all we have to do and spacing it out throughout the week based on deadlines; keeping a running list and continually looking at it during the week will keep you focused and help you accomplish things in a more timely manner. Go get that Monday!
Lauren, how do you feel about apps like MyFitnessPal? I have used it off and on for about a year, and I seem to hit a point of frustration with it every time. It makes me feel guilty for going over my calorie goal every once in a while. I just want your honest opinion on calorie counting like that! I know that it is ultimately my decision, and I need to do what works for me.
Thanks!
Caitlin
Hi there! I identify with that. I used that app for about a week before I felt like I was a slave to it. I felt like I couldn't move without updating the app, counting this, doing that. It wasn't healthy for me, but I know it's worked for many people!
If I do count, I count macros, not calories.
XO
What is your favorite protein powder for after workouts?