The workout before the food storm

I plan on indulging a bit tomorrow!  Since I know there will be pumpkin pie, dressing, mashed potatoes and my mom’s famous Cranberry ice cream….  I hit the gym hard this morning!  Workout outfit and today’s workout are below:

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|| The Little Mermaid Tee || Mesh Leggings || Similar Nike sneakers ||

50359991     hmprod     _12611810


 

WORKOUT:

  • Jog .5 mile to warm up
  1. Lateral raises with dumbbells – 15 reps
  2. Chest flyes or butterfly on machine- 15 reps
  3. Lateral pull downs (fast to chin and release back on a slow 10 count) – 12 reps

* 3 sets of these three exercises with 15 box jumps in between EACH set

  • Sprint for 1 minute on treadmill at a high incline
  1. Close grip pull downs on machine – 10 reps
  2. Front raises – 10 reps
  3. Weighted double row – 10 reps

* 3 sets of these three exercises with 15 box jumps in between EACH set

  • Sprint for 1 minute on treadmill at a high incline
  1. Seated Shoulder Press – 10 reps
  2. Chest press with bar – 10 reps
  3. One arm row (bending over and using bench) – 10 reps each side

* 3 sets of these three exercises with 15 box jumps in between EACH set

  • Sprint for 1 minute on treadmill at a high incline
  1. Skull Crushers – 12 reps
  2. Tricep dips weights in lap – 12 reps
  3. 1 minute plank

* 3 sets of these three exercises with 15 box jumps in between EACH set

  • Sprint for 1 minute on treadmill at a high incline
  • Jog .5 mile to cool down

(don’t forget to finish with your favorite ab exercise)

Sweat is sexy,

http---signatures.mylivesignature.com-54494-96-BF08170B246A45CE0E0D7E0A760F9AA5soft-pink-heart-cute

 

Fitness – Thursday arm beat down

It’s been a while since I’ve shared a  fitness inspired post.  Last week I did a KILLER arm workout.  Warning:  This workout is not for the weak at heart!  It takes a lot of dedication to finish any workout so set the goal to complete this workout!  (Even if it’s UGLY by the time your finished) This tee is from one of my old teammates shop!  She is a doll and I adore her.  She has a ton of super cute game day inspired gear.  Check out her store here & shop my workout look below:

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|| Jesus & Family & Football Tee || Camo leggings || Nike sneakers ||

img_1662-570x708     7065926-1-multi     _13340549


WORKOUT:

  • Jog .5 mile to warm up
  1. Shoulder Press with dumbbells – 15 reps
  2. Push Ups – 15 reps
  3. Lateral Pull Downs on machine – 15 reps

* 3 sets of these three exercises with 10 burpees in between each set

  • Sprint for 1 minute on treadmill at a high incline
  1. Lateral raises – 10 reps
  2. Chest Flyes – 10 reps
  3. Skull crushers – 10 reps

* 3 sets of these three exercises with 10 burpees in between each set

  • Sprint for 1 minute on treadmill at a high incline
  1. Single arm shoulder press – 10 reps each arm
  2. Chest press with bar – 10 reps
  3. Wide grip Lateral pull downs on machine – 10 reps

* 3 sets of these three exercises with 10 burpees in between each set

  • Sprint for 1 minute on treadmill at a high incline
  1. Hammer curls with dumbbells – 12 reps
  2. Regular curls with dumbbells – 12 reps
  3. Close grip Lateral pull downs on machine – 12 reps

* 3 sets of these three exercises with 10 burpees in between each set

  • Sprint for 1 minute on treadmill at a high incline

 

  • Jog .5 mile to cool down

 

(don’t forget to finish with your favorite ab exercise)

 

Sweat is sexy,

http---signatures.mylivesignature.com-54494-96-BF08170B246A45CE0E0D7E0A760F9AA5soft-pink-heart-cute

 

Belly Fat – BE GONE!

We all want to get rid of that belly fat.  There is no magic wand to make this happen and there is no magic exercise that will instantly give you those flat abs you’ve been craving.  It takes a combination of hard work and clean eating.  You can do a million sit-ups a day, but if you continue an unhealthy lifestyle you will never see a change!  It’s not rocket science…  however, we still seem to somehow bargain with ourselves.  This bargaining is getting us no where!  The truth is you have to alter your lifestyle to promote fat loss from your entire body with a clean diet and a consistent exercise routine.  Here is a fool proof list of tips to help you kiss that belly fat GOODBYE!

  1. Stay away from processed foods – This stuff is just not natural!  Literally!  Anything that is pumped with chemical additives, high fructose corn syrup and over-processed  nastiness…  just cannot be good for you.  Cut it out!  Try and go for ONE ingredient foods.  Know what you are putting into your body.
  2. Diet – No sugar, no carbs, high protein, and loads of veggies. Green veggies, colorful veggies, all veggies!  Eat a variety of them to keep your taste buds excited!  Don’t just stick to the ones you know.  Try new and exotic veggies!  You never know, you might find something you truly love!  And keep the protein intake high!  Protein is lean, fights hunger and keeps you full longer!
  3. Exercise – You MUST have a consistent exercise program that challenges you.  I have always been told to “keep my body guessing.”  Don’t just do the same thing every day.  Do a variety of exercises each week that fits in cardio as well as full body workouts.
  4. Sleep – you need it.  your body does not work at 100% without it, so make sleep a priority.  Period.
  5. Water – Staying hydrated keeps your metabolism up and it can combat food cravings.  Can’t say it enough.  Water is the nectar of life!  Drink it up sisters!

3 secrets to staying fit while on vacation

Summer is coming to a close and many of us are trying to SQUEEZE in a last getaway before it officially comes to a end! Keeping your health and fitness as your number one priority is difficult even under normal circumstances.  Throw in a beach, a mountain, a lake, a resort or a just a few days off of work and it can turn into a disaster.  Don’t let your vacation turn into a fat trap!  Here are a few tips to help you survive vacation without completely undoing all of your hard work!

1. Water – The number one rule of ANY healthy lifestyle is DRINK WATER.  It’s a given, but I’ve listed it hear just as a reminder! Obviously those fruity drinks will be tempting and you will (and should) indulge in some of them while relaxing and soaking in the sun.  Just try to keep your water intake up!  Not only will it help tremendously with your waistline but it will also help ward off an ugly hangover.

2.  Get moving – This doesn’t mean you have to spend your entire vacation in a weight room or in a boot camp class!  It just means, if you want to hold onto the progress you have already seen, then it is important to stay active while on vacation.  There are tons of ways to be active while on vacation.  Hikes, bike rides, laps in a pool (or lake, or ocean) to name a few.  If you aren’t able to do any of these then try a mini workout in your room!  An easy example you can try is

  • 20 pushups
  • 20 squats
  • 20 lunges (each leg)
  • 50 crunches
  • Rest 30 seconds
  • Repeat all 3 times

3.  Choose your poison – A vacation is a vacation and it definitely should be enjoyable!  However, choose one meal a day to do the indulging and keep the other two meals and snacks as high in protein and veggies.  This way you get to taste those yummy things you’ve been craving (and worked hard for) but you don’t fall completely off of the wagon.  You keep yourself in check and accountable this way.  So if it’s waffles and syrup that you just can’t say no to then go for it!  But keep lunch to a salad full of veggies and chicken and dinner as a fresh fish and green side.  It’s an easy compromise that allows you to enjoy while not going completely crazy.