Monday! Leg Daaaay!

Love my leg day and today I tried to go heavy and push myself more than I normally do.   

My pre-workout meal was 7:30am – 5 egg whites, 1 cup blueberries, 1/2 yam baked sliced into “chips”, green tea

Mini meal at 8:30am – 2 scoops Epic Protein mixed with water

💥Leg Day💥

💥Warm up💥
Foam roller – rolled everything!
10 min on treadmill 3.6 @ 5%incline

💥Barbell Squats 💥
Warm up set just bar (45lbs) for 20 reps
5 x 12, 10, 8, 10, 12
135lbs, 145, 155, 145, 135

💥Walking Lunges💥
3×15 each leg @ 25lbs dumbbells

💥Barbell Deadlift💥
5 x 10, 10, 8, 6, 6
135lbs, 145, 155, 160, 165, 165

💥Lying Leg Curl 💥
3×15
75lbs, 80, 85

💥Leg Press💥
5 x 20, 20, 15, 12, 20
180lbs, 270, 360, 445, 270
✨Superset✨
💥Seated Calf Raise💥
5×20 @ 120lbs

💥Seated Leg Extension – Single Leg💥
5×10 each leg
75lbs, 80, 85, 80, 75

💥Gauntlet (StairMonster) 5min @ Level 10

 

Legs aren’t done yet… 

Then in the afternoon, Luna and I went up to a great playground by The Bruce Museum in Greenwich, CT.  Aaaaaaaaand we went up the stairs, rock wall, and rock climb… Aaaaaaand down the huge slide…. OVER and OVER and OVER again… We went down that giant slide waaay over 30 times, no joke!  My legs are done! Now that’s how to end leg day!  

Just ate 3 turkey meatballs and a slice of Ezekiel bread with Nuttzo nut butter… Now it’s bedtime… 

 

My Pre Thanksgiving Workout and Healthy Desserts

The day before Thanksgiving I started my day like I normally do with 5 egg whites, greens tea with turmeric & ginger, blueberries & pineapple, and sweet potato chips.  I really try to keep my eating consistent no matter what comes up in life or what holiday comes around because there is NO SUCH THING AS A DIET.   I worked with some of my clients to prepare them for their eating fest tomorrow and sat down with some of my nutrition clients to help guide them – it’s all about balance/moderation and allowing yourself to eat treats, just not all the time.  I even had one of my nutrition clients lose 2 pounds after less than a week of sitting down with her and tweaking her daily meals – so exciting and helping others is what truly makes this job fun – oh, and kicking someones butt too 😉  

Pre-work out shake today was my favorite clean plant-based protein powder with homemade almond milk, cinnamon, acai powder and half a banana.

Today’s pre turkey day workout my my favorite Precision Running Treadmill class! ANYONE can do this class, everyone works with their own capabilities. It’s fun, goes by fast and you get an insane workout!  I also did some abs after class – cable chops, Russian twists, incline crunches, decline reverse crunches.

Then tonight Luna and I made these amazingly delicious raw cacao and coconut balls for tomorrow!  Eat up because they are healthy!

1 cup Medjool dates

1 cup raw organic Brazil nuts

1/2 cup raw organic almonds

1 teaspoon organic vanilla extract

1/2 cup organic unsweetened coconut flakes

Combine all ingredients except coconuts in a food processor until mixture balls up

Take 1 tablespoon scoop of mixture for each ball and roll up into ball, then roll into coconut flakes to coat

Place in a glass container and freeze or refrigerate depending on your liking

And last but not least… We made these bad boys last night.  Yup, “ice cream” sandwiches, the healthy version!  ***Recipe on earlier posts**

Have a Happy Thanksgiving everyone! Don’t forget to be grateful for all the positive things in your life!

 

Today’s Workout

Today’s workout was fit in between clients due to a cancellation.  Where there’s a bit of time, there’s time to workout – No excuses!  I didn’t plan this, just did what came to mind… Was it my best? – no… Was it my worst? – no… What counts is commitment to fit this in and a good sweat.  Anyone can make the time, it’s a matter of having the desire to do so.  It’s your choice – Live healthy or…

Round 1

Straight Bar Bicep Curls 3×15   40lbs, 50lbs, 50lbs

Box Jumps 3×15   30″, 24″, 24″

Round 2

Tricep Kickbacks 3×15   15lbs, 20lbs, 20lbs

Kettlebell One Leg Deadlift 3×15 each leg   30lbs, 35lbs, 35lbs

Round 3

Pull Ups 3×6

Kettlebell Goblet Squat 3×15   50lbs, 50lbs, 50lbs

Round 4

Overhead Tricep Rope Extension 3×15   35lbs, 40lbs, 35lbs

Roman Chair Straight Leg Raise with 5lbs ankle weights on each leg 3×12

One Legged Leg Press 3×15   130lbs, 145lbs, 145lbs

Round 5

Bicep Hammer Curls 3×15  20lbs, 20lbs, 20lbs

Russian Twists 3×30   25lbs plate

Today’s Workout: Chest, Shoulders,Legs

I make it a point NOT to allow my workout routines to become stagnant.  Your body needs to be shocked more often than not to achieve results. The body simply adapts too quickly to whatever challenges its faced with – examples: same weight, same reps, same order of exercises, same old routine… Mix it up!

 

Today’s workout:

Warm up – Gauntlet 20 minutes levels 10-12 intervals

 

Round 1

Smith Machine Upright Rows 4×10  20lbs, 30lbs. 25lbs, 20lbs

One Leg Kettlebell Deadlift 4×10 each leg  18kg (40lbs)

 

Round 2

Incline Dumbbell Chest Press 4×10  20lbs, 25lbs, 25lbs, 27.5lbs

Plié Squats 4×20  75lbs, 80lbs, 90lbs, 80lbs

 

Round 3

Seated Shoulder Side Lateral 3×15  17.5lbs, 15lbs, 15lbs

Goblet Squats 3×20  40lbs

 

Round 4

Seated Shoulder Front Raise 3×15  17.5lbs, 20lbs, 20lbs

Leg Curls 3×15  70lbs, 75lbs, 75lbs

 

Round 5

Flat Bench Dumbbell Chest Press 4×10  25lbs, 27.5lbs, 27.5lbs, 25lbs

Box Jumps  4×15

 

Round 6

Cable Flyes 3×15  17.5lbs, 20lbs, 20lbs

Cable Donkey Kicks 3×15 each leg  40lbs, 50lbs, 45lbs 

 

Keep Moving, Be Healthy, No Excuses!

 

 

Want To Run Stronger, Faster and More Fit?!

I’m usually not one to take classes at the gym I go to – It’s just not my thing, nothing against them.  However, last week was the first time I took a Precision Running Class at Equinox and I LOVED it!  I took it again this week and already improved from last weeks class as you can see from pic 1 to pic 2.  I’m also not that cardio girl either and I’m doing this workout, so ANYONE can do this.

What exactly is this Precision Running?  It’s a treadmill workout developed by running coach David Siik using the BITE Method  – Balanced Interval Training Experience, meant to make you run correctly, be injured less and burn more.   An equal emphasis is split between aerobic and anaerobic forms of interval training so your body stays healthy during the workouts.  The workout involves speed work and distance work, but not at the extremes.  It uses the right intervals at the right speeds and you systematically build up your speed through each workout.

Why take this class?  If you’re having problems breaking a plateau, to try something new in your routine, to challenge your body and mind, to feel great.  All I can say is that it kept me on the treadmill for almost an hour and it went by fast! You bet I’ll be there next week!

Keep moving!

 

Mix’n It Up – Full Body Workout

Warm up: Foam roll EVERYTHING, 20 minutes on treadmill 12% incline/3.7 speed

All exercises below are 3 sets for 15 reps, unless otherwise noted. ONLY 30 seconds rest after each round.

 

ROUND #1

Lat Pulldown 

Dumbbell chest press

Russian twists

Mountain climbers (60 seconds)

ROUND #2

Straight bar bent over row

Cable one arm chest press

Goblet squats (20 reps on these)

Incline crunches with medicine ball toss

ROUND #3

Single arm cable side lateral

Cable reverse flys

Mid cable chops

Running up stairs 2 at time (10 times-up n’ down counts as 1 time)

ROUND #4

Assisted pull-up machine-close grip

Assisted machine tricep dips

Kettlebell front swings

Hanging leg raises

 

…That’s all she wrote!

 

Staring The Week With Chest and Shoulders Workout… Annnd Legs

 

 

I started the week off with Shoulders and Chest… And I added some legs in there because I LOVE training legs.  No matter how tired I am or whatever craziness may be going on, I am committed and dedicated to my workout routine and my lifestyle.  There’s no quick fix!

 

Here’s my workout:

Warm up – stairclimber 10 minutes at level 12

Smith Machine Upright Row  5×10  * Superset *  Kettlebell One Leg Deadlift  5×15

Dumbbell Chest Press  4×10  * Superset *  Seated Front Raises  4×15

Incline Dumbbell Chest Press  3×15  * Superset *  Kettlebell Goblet Squat  3×20

Single Arm Lateral Raises  3×15  

Flyes  3×15  * Superset*  Kettlebell SUPER LOW Squat (butt to almost touching floor)  3×15

Cable Side Lateral Raises  4×15  * Superset*  Weighted Bridges (25lbs plate on hips)  4×25

 That’s all she wrote!

 

 

 

 

 

Make Your Child’s Playtime Count

I make it my priority to spend quality time with my daughter, Luna.  Not only do we play, but we learn at the same time.  I am always instilling some example of my lifestyle into Luna, whether it be exercising, making proper food choices or simply being polite and kind.  Her brain is a sponge and the time is now to set the foundation of a positive lifestyle that is healthy and happy.  It’s never too early to start!

Today at this playground pictured above, she strengthened her grip and upper body by holding onto the rings, promoted development of those little stabilizing muscles on the chains and ropes, strengthened the development of everything on the ropes, and always fun to be able to do pull-ups!

 

Over the weekend, we went to a nearby beach.  Luna always has a blast at the beach – what child doesn’t!?  It was low tide, so there happened to be little snails left behind by the receding tide.  I showed her that they were snails and explained to her what they are, let her touch and feel, and ask questions.  We collected them and then released them into the ocean.  We also found a crab, she had never seen one of these before either.  Again, a learning experience with the senses and the mind.  One last thing that Luna learned at the beach was what seaweed is; the colors it comes in, its texture and that it lives in the ocean.  

Always learning in life is a must for babies, children, and adults.  We must always be growing!

Post Dinner Exercise

 

 

Pics in motion and with one hand – I wish they were clearer!  Anyways, so post dinner and pre-bedtime workout at home with my baby girl – no gym required here.  We normally tend to run circles around the table, the chairs, the entire apartment  – Luna chases me and pretends to get my tooshie, I do mean chase too!  She’s making me run!  

Tonight, Luna decided it was tricycle time.  She rode a bit up and down the hallways and then had me push her very fast – again, Luna had me RUNNING!  Luna then thought it would be fun to have me sit in a TWO year old’s tricycle… My funny child… Yes, I sat in the bike and yes, Luna pushed me up and down the hallways on our floor.  Both Luna and I, were very active for a good 30 to 40 minutes – perfect, to burn off some of those calories from dinner and aid digestion.

You see, exercise can come in any form and can be done in any place.  Just do it!

 

 

 

 

 

 

Playground Workout

Don’t have a gym? Well, that’s no excuse not to exercise.  Don’t have time? Hmm, that’s no excuse either.  Today, Luna and I went to a different playground and found all sorts of fun things to play with and exercise with.  We did box jumps on platforms (she did them on the floor), hanging from the rings doing pull ups (Luna needed a little help 😉 ), we ran laps around the entire play ground as I chased Luna or she chased me, and above you see us doing push ups.  Remember, we are our children’s example.  What we do, they do.  What we eat, they eat.

Keep moving, stay healthy, be happy!