So besides the week long hiatus, and me getting pneumonia…. i have ever so slightly tried to stay on track… let’s all face it bikini season is upon us and we need to remotely look decent and less like beach whales as much as possible!
Tip: No More Soda’s! cut them out of your diet and it is insane how you’ll feel less bloated and how the pounds come off!
* and for a drinkers out there mix your drinks with water or crystal light packets!
Meals:
Breakfast: Stuffed French Toast
Ingredients
2 slices flaxseed bread
1 egg, slightly beaten
1/2 cup coconut milk
sprinkle of apple pie spice
Nonstick coconut cooking spray
Directions
I use a little honey or agave on my toast.
SNACK
Apple and Peanut Butter
1 medium apple, sliced, with 1 tablespoon peanut butter
LUNCH
Greek Chopped Salad
Ingredients
2 cups romaine lettuce
2 tablespoons crumbled feta cheese
1/2 cup canned garbanzo beans, rinsed and drained
1/2 cup cucumber, sliced
2 tablespoons low-fat vinaigrette
Make it: Combine all salad ingredients in a bowl and toss thoroughly.
SNACK
Coconut Yogurt
DINNER
Lemon Dijon Chicken
Servings 2
Ingredients
2 skinless, boneless chicken breast halves – cut into 2 inch pieces
1/4 lime, juiced
1/2 lemon, juiced
4 tablespoons Dijon mustard
freshly ground black pepper
Herbemare to taste
Directions
Place chicken in a skillet over medium heat. Pour in lime and lemon juices, and stir in Dijon, black pepper, and Creole-seasoning. Cook, turning chicken occasionally, until the chicken pieces are done, about 15 minutes.
Great over brown rice and served with steamed broccoli
Exercise:
WARM UP: Don’t forget to do a good 20 min warm up of your choice- running, eleptical, or stair stepper.
Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can’t do try again next time to finish. You move at your own pace and make it work for you.
STRENGTH CIRCUIT 1
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit repeat it one more time before move on to the second circuit.
- Shoulder Press
- In & Out Bicep Curl
- Legs Up Triceps Extension
STRENGTH CIRCUIT 2
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit repeat it one more time before move on to the second circuit.
- Deep Swimmer Press
- Hammer Curl
- Weighted Chair/Bench Dip
STRENGTH CIRCUIT 3
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit repeat it one more time before move on to the second circuit.
- Upright Row
- Static Arm Curl
- Triceps Kickback
STRENGTH CIRCUIT 4
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the forth circuit repeat all ciruits 1 more time without breaks.
- Reverse Fly
- Biceps Curl
- Flip Grip Twist Triceps Kickback
STRENGTH CIRCUIT 1
Shoulder Press
Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
In & Out Bicep Curl
Standard curl with palms up grip. Bring weights back down and turn forearms out to side for side curls. Bring weights back down. Rotate back and forth.
Legs Up Triceps Extension
Lie on your back with knees bent at 45 degree angel, hold a weight in each hand with arms extended toward the ceiling. Bend elbows and lower weights until they’re alongside your ears. Return to starting position and repeat.
STRENGTH CIRCUIT 2
Deep Swimmer Press
Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down.
Hammer Curl
With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.
Weighted Chair/Bench Dip
With a pair of flat benches or chairs positioned about 3 feet apart and a plate or weight on your lap, slide your glutes off the bench and lower yourself by bending your arms. Stop with your elbows are bent about 90 degrees, the press back up to full arm extension.
STRENGTH CIRCUIT 3
Upright Row
Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.
Static Arm Curl
One arm held static at 90 degrees, while other arm does 4 reps. Alternate arms and repeat sequence.
Triceps Kickback
Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back. Begin the movement by bending the arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat
STRENGTH CIRCUIT 4
Reverse Fly
Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and only lift to shoulders. Return to start and repeat.
Biceps Curl
Start in a standing position with your feet shoulder width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards) . Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position.
Flip Grip Twist Triceps Kickback
Stand leaning forward and perform standard triceps kickbacks, changing wrist position from palms-up to palms down while hands are closest to shoulder. Alternate write position between each rep.
Once you have done all the once repeats for an extra bonus repeat the whole workout one more time without the extra repeats.
ROCK IT!
Great job!! Alright don’t forget the COOL DOWN!
hinesv 