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


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



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


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?



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


 SAM_0914 SAM_0913

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


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!   : )







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




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

Tulip update:  5 days later and still beautiful!


Okay, so back to scratch offs…

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


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



….not even close!


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!