Archive | 3:16 pm

New Circuit Workout

20 Oct

This morning I was suppose to lift back and biceps, but as I mentioned a few days ago, I was ready to change up my workout routine one last time before Mexico.  I kept the 20 minutes of intervals the same but instead of doing back and biceps, I did a total body circuit (excluding abs- I like to do abs at home or in a circuit of their own).  This circuit workout is designed to burn as much fat and as many calories as possible in a short amount of time.  It is also going to tone the muscles as opposed to build muscle.  I had 40 minutes to get through each circuit twice, it was a fast paced challenge and a lot of fun!  Here is what I did:

20 minutes running intervals

Circuit #1

  • Straight Bar Pull Down- 60lbs, 12-15reps
  • One Arm Bench Row- 15lbs, 15reps
  • Back Extension- 10lbs, 15-20reps
  • Bicep Curls- 12-15lbs, 15reps
  • Squats- 25lbs, 12-15reps
  • Butt Kicks- 25reps

Circuit #2

  • Chest Press- 25lbs, 10-12reps
  • Pec Fly- 15lbs, 10-15reps
  • Triceps Pull Down with a Rope- 45lbs, 15reps
  • French Press on Bench- 10-12lbs, 15reps
  • Walking Lunge- 10lb Dumbbells, 20-24reps
  • High Knee Kicks- 15reps (25 would have been better but I was getting short on time)

Circuit #3

  • Shoulder Press- 15lbs, 15reps
  • Lateral Raise (seated)- 8lbs, 10-15reps
  • Rear Delt Fly- 10lbs, 15 reps
  • Hammer Curls- 10lbs, 15reps
  • Plie Squats- 25lbs, 12-15reps (I skipped this one today because of time.  I had already lifted my quads and glutes from the lunges and squats)
  • Deadlifts- 20-25lb Dumbbells, 15 reps (I made sure to get these in for the hamstrings though)
  • Mountain Climbers- 25reps

This whole workout without skipping anything should probably take about an hour and 10-15minutes.  We were running late today so we needed to get out of there after an hour.  I am going to replace my three days of strength with three days of these circuits.

Here are my HR stats from the workout

  • Time:  1:02:08
  • Calories:  537 (35% fat)
  • Max Heart Rate:  197bpm (102% max)
  • Average Heart Rate:  158bpm (82% max)

Morning Meditation

Motivation for the Day:  My body.  I saw it is national love your body day on Caitlin’s website.  So my motivation for today is my healthy and strong body!  : )

Three Things I am Thankful for Today:  1- My strong and healthy body!  2-  The Husband’s 29th birthday today!  Happy Birthday Baby!  3-  My Mom has one more whole day to spend with us before heading back up to Minnesota!

My Goal for the Day:  Make gym my clients feel like strong and healthy women who love their bodies when they leave the gym today!

Motivational Quote of the Day:  Though we travel the world over to find the beautiful, we must carry it with us or we find it not.  -Ralph Waldo Emerson

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Breakfast will be coffee, toast with PB and some organic raspberries! 

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A great breakfast to help refuel my body after an awesome workout!

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What do you love most about your body?  What is your favorite muscle group to workout?

I hope everyone has a great morning and treats their bodies to some well deserved exercise today and healthy nutritious foods! 

Does anyone else love to snowboard?

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Lottery Ticket Failure

20 Oct

Hey guys!  I apologize for the lack of posting today.  Today has been nuts getting ready for the Husband’s birthday tomorrow!  I can’t tell you what I’ve been up too, just incase the Husband checks the blog, although he has only look at it twice, both at my urging!  : )

What I can share with you about today are pics of breakfast, lunch and dinner! 

So lets being,

Breakfast was PB toast and cantaloupe

 

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Lunch was a protein cookie and a strawberry Chobani yogurt (weird lunch I know, but I was in a rush!)!

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Dinner was at Firehouse Kitchen.  We shared an order of calamari and I had a Chef’s Salad- it had avocado, cheddar and Swiss cheese (which I only ate a small amount), roasted turkey, turkey bacon, tomato and egg.  I ate about 1/2 the salad, it was huge.  I ordered Balsamic dressing, but didn’t end up using any.  The flavors of the salad was enough, I didn’t need any more!   : )

Calamari

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Salad

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When we got home, my Mom had a birthday surprise for Keith!

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Lottery Tickets!  Wahoo!  We love scratch offs!  : )

Tulip update:  5 days later and still beautiful!

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Okay, so back to scratch offs…

We played 3 cards and not even 1 was a winner….   : (

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and then magically one more card appeared, this was it!  This was going to be the “big” winner!

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….not even close!

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Until next time lotto tix!

Do you play scratch offs or the lottery?  We typically don’t, only every now and then we buy a scratch! 

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