I originally got this workout from http://www.sweettoothsweetlife.com/
I actually bumped up anything over 4.2 mph and ended up just running around 5.0 mph so I could incorporate a little running. The time went by really fast since I was constantly adjusting speed and incline. I burned right at 300 calories for 38 minutes, not too bad at all!
I've been in love with protein smoothies lately and thought I would share a few of my favorites. Smoothies are great because you can control what goes in them, they fill you up. and they are great for meal replacements or snacks. I've been using "Pure Protein Vanilla Creme" for my protein powder and it's fabulous!
Apple Pie Protein Smoothie (taken from www.muscleandfitnesshers.com)
@275 calories depending on the type of protein powder used
1 scoop vanilla protein powder
1 cup raw, peeled, chopped apple
2 tsp. walnuts
2 tsp. flaxseed
1 tsp. vanilla extract
1/2 tsp. cinnamon
1/4 tsp. nutmeg
1/2 cup cold water
7 large ice cubes
Banana Oatmeal Smoothie (taken from www.chiquitabananas.com)
@350 calories depending on the type of protein powder, oatmeal, and yogurt used
1 whole banana
1 cup ice
3 tbsp. of greek yogurt (honey or vanilla)
1/4 cup of cooked oatmeal
3 tsp. of almonds or unsweetened almond milk
1 scoop of protein powder
Blueberry Banana Smoothie (taken from www.thegraciouspantry.com)
@200 calories depending on the type of protein powder and milk used
3/4 cup frozen, unsweetened blueberries
3/4 cup raw spinach, tightly packed
1/2 banana
1 scoop vanilla protein powder
3/4 cup unsweetened almond milk
Coffee Protein Shake (taken from www.fitisthenewblack.com)
@200 calories depending on the type of protein powder used
2 handfuls of ice
1 scoop vanilla or chocolate protein powder
1/2 frozen banana
1 cup brewed coffee
1 cup of unsweetened almond milk
Truvia (as/if needed)
And if you just don't feel like making one, Smoothie King has a new smoothie out that is quite similar, give it a try!
Smoothie King: Lean 1 Smoothie (chocolate, vanilla, or strawberry)
@275 calories depending on the flavor
I used to lift weights religiously and well, let's face it, once you have a kid and start working full time that isn't always the easiest thing to get done. However, I started lifting weights again as of Jan. 4th. To be honest, I was miserably sore for the first 15 days but now I'm already feeling stronger and the soreness has faded.
Whether you have been lifting weights, need a refresher on lifting weights, or are just plain new to lifting weights, I highly recommend this routine. On average, it takes me around 35 minutes to do each routine and I do a 10 min. warm-up on the elliptical or treadmill.
This routine comes from http://www.muscleandstrength.com/workouts/conditioning-workout-for-women.html. I have made a few adjustments to my liking, but you can always refer to the link for the original post.
3 sets of each exercise
1st set-16 reps., 2nd set-14 reps, 3rd set-10-12 reps
Listen to your body, don't be afraid to go HEAVY!!!!
Monday:
Dumbbell Squats
Dumbbell Bench Press
Dumbbell Pullover
Dumbbell Lateral Raise
Dumbbell Hammer Curls
Dumbbell Overhead Tricep Extension
Standing Calf Raise
Reverse Hyperextension
Crunches (100 total)
Wednesday:
Flat Bench Dumbbell Fly
1 Arm Dumbbell Row
Dumbbell Shoulder Press
Dumbbell Bicep Curls
Tricep Kickbacks
Summo Squat
Outer Leg Diamond (lay on your side, bend your legs, keep your knees on the ground and press your heels together and lift them off the floor, then press back the top leg. You will make a diamond shape with your legs. Repeat on the other side. (60 total, each side)
Seated Calf Raise
Lower abs (100 total)
Friday:
Leg Extension
Dead Lifts
Standing Calf Raise
Cable Crossover
Lat Pulldown
Bicep Curl with straight bar
Skull Crushers
Dumbbell Pullover
Obliques (100 total each side)
Let me know what you think or if you have any questions!!
As the new year begins I have made some very specific goals for myself which include the obvious goals that most people set with the beginning of a new year. I have been successful for the past 23 days so I think I'm already ahead of past goals. With that being said, I would like to share some of my success stories in hopes of helping others that may need a boost in the right direction.
I gained 70+ pounds when I got pregnant and decided to lose all of that plus the additional 15 pounds I gained right before getting pregnant. Every day is a another day to do something that I will be proud of.
I would like to start with highly recommending these 2 workout programs:
You can order DVD's straight from their website along with online access to various videos. These 2 programs are similar and you'll just need hand weights, a mat, and a chair or bar. Each 50-60 min. workout burns around 200 calories and you'll definitely feel the burn. TRY THESE OUT!
