Tag Archive | weight lifting

Weight lifting 101 and 4 workouts

O.K!  I stayed up a little late last night and put together 4 workouts for a couple of my friends.  I suggest lifting weights 3-4 days a week.  These workouts are full body workouts with abs and cardio as well.  First off, I have a little bit to say about lifting weights.  To get seriously lean and toned , you MUST eat clean FIRST and LIFT WEIGHTS second.  And I’m not talking 5 lb. dumbbells.  For best results, you should follow a routine where you lift 8-12 reps of an exercise for 3 sets.  You NEED to lift heavy enough that the last 2 reps you can barely lift!!!!  THIS IS KEY!!!  

GET RID OF THESE WEIGHTS!!!!!

GET RID OF THESE WEIGHTS!!!!!

LIFT HEAVY to BE LEAN and BURN more FAT!

LIFT HEAVY to BE LEAN and BURN more FAT!

I did workout #4 with my friends this morning.  It’s probably the hardest with the most cardio.  On the first three workouts, do the 3 exercises together one after the other and do them 3 times before moving on to the next set of three.  This is called a triple set.  Rest 30-60 seconds after each set.  HAVE FUN!!

4 Full Body Workouts

 #1

 Dumbbell squat 3×12 

Dumbbell bench press 3×12

Mountain Climbers 40

 

One Arm Dumbbell Row 3×12

Standing dumbbell curl 3×12

Bicycle crunches 40

 

Tricep Extensions 3×12

Push ups 3×12

Snow boarders 40

 

Dumbbell Deadlift 3×12

Lateral raises 3×12

V-ups 40

 #2

 Dumbbell Step Ups 3×12

Dumbbell stiff leg deadlift 3×12

Jump squats 40

 

Overhead press 3×12

High Sumos 3×12

Dumbbell side bends 40

 

Bicep curls 3×12

Bent over rear delts 3×12

Side to side lunges 40

 

Tricep pushup 3×12

Burpees 3×12

Planks 3×1 minute

 

#3

 Dumbbell lunges 3×12

Dumbbell chest press 3×12

High knees 40

 

Renegade rows 3×12

Front raises 3×12

Leg lifts holding weights 40

 

Hammer curls 3×12

Skull crushers 3×12

Ab jump overs 40

 

Hip Raises 3×12

Tricep extensions 3×12

Full sit ups 40

 

 #4 

30-25-20-15 workout.  Start with 30 reps of each exercise.  Then do 25, 20, and 15 of each exercise.  Complete each set of 4 exercises 4 times before going to the next one.

Hand release pushups

Thrusters

V-ups

High Knees

 

Chair dips

Step ups

Dumbbell side bends

Mountain climbers

 

Side to side pushups

High Sumos

Full Sit ups

Burpees

I should put a few pictures for examples on some of these.  If you don’t know what a term is, google it in images and you’ll see!  Here is some motivation to eat your VEGES too!!  Strive for Undefeated Motivation to Move More!!! (:

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Personal Training 101

Happy Monday!!!  Besides discussing the menu of the week and music, I’m going to add a MAP!!  Today, my aunt is coming over to be personal trained by me!  So, I had to have a MAP or plan!  I searched some ideas on the internet to get organized.  I found some great things.  First off, I want to list the websites that helped me out.  They were GREAT!!!!

healthifulbalance.com

livestrong.com

fitsugar.com

aworkoutroutine.com

greatist.com

So far in my introduction to health and wellness binder, I have a medical history and general history form I downloaded from NASM.  Then, I have a page on benefits of weight lifting, the seven most effective exercises, a couple beginner workouts, and 6 steps to eating clean.  I want to add a few more pages, specifically one on goal setting.  I have to be organized to get this rolling!  Here are some of the handouts I’d like to use:

Weights by Healthiful Balance_thumb[1] Health Benefits of Weight Lifting Healthiful Balance_thumb[1]  The Seven Most Effective Exercises

 According to Web MD, these are the seven most effective exercises.

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  • Walking. It is convenient, easy and so beneficial and it can be considered cardiovascular. One hour of brisk walking can burn up to 500 calories.
  • Interval training. Adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight, since varying your pace throughout the exercise session stimulates the aerobic system to adapt. Push your intensity or pace for a minute or two, then back off for anywhere from two to ten minutes.
  • Squats. Strength training is essential and this exercise works the quads, hamstrings, and glutes.  Talk about multi-tasking, those are three large muscle groups working at once.
  • Lunges. Like squats this move works all the major muscles of the lower body. Plus, they mimic everyday life – after all they are just over exaggerated walking.
  • Push-ups. When done correctly they not only strengthen the arms and chest but engage the core as well. You can do push-ups at any level of fitness. Start out at the wall or a kitchen counter, progress to your hands and knees and then to the full plank push-up. This progression might take a while but persistence pays off.
  • Abdominal Crunches. You can’t burn the fat off your belly, but you can definitely tone this area. A stronger center makes everything in life easier. It is important to work all of the abs.
  • Bent over Row. Great exercise that gets all of the muscles of the upper back (which can get seriously weak in sedentary computer users) as well as the biceps.

6 steps to Eating Clean

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  1. Eat at least 5 servings of fruit and vegetables every day.
  2. Choose lean proteins, including plenty of plant-based sources of protein.  Examples are: eggs, beans, legumes, tofu, poultry, fish, lean beef.
  3. Eat whole grains which includes whole-wheat bread, oatmeal, wheat germ, flaxseed, brown rice, whole-wheat pasta, bulgur, quinoa, bran flakes cereal, and popcorn.
  4. Avoid processed food (anything that has an ingredient list a mile long, is in a box or wrapper, and has a forever shelf life).
  5. Drink lots of water.  Avoid soda and sugary juices.  Water is your best choice!
  6. Avoid white flour and white sugar.  Choose healthy snacks such as, whole fruit, nuts, raw vegetables, unbuttered popcorn, whole-grain crackers, low-fat milk, or yogurt.

After all this talk of exercise and eating healthy, I decided I need to practice what I preach!!  For the most part, I’m pretty self-motivated to stay on track.  I do fall off the wagon and let bad habits take control of me sometimes!  Mondays are my days to reevaluate my goals.  This week, I’m going to make dinner at least 3 times!!  We’re going out of town near the end of the week, so that’s all I need.  Here is my menu for the week:

Beef Stroganoff and Caesar Salad

Brown Rice with Stir Fry Vegetables and Fruit

Turkey Burgers and Grilled Vegetables (make sure you add mozzarella cheese and artichoke hearts!)

Here is a GREAT turkey burger recipe that I love from Our Best Bites!

Mar-a-Lago Turkey Burgers 
Recipe from Jeff O’NeillMar-a-Lago Club

*Note this recipe makes 8 half-pound burgers.  A half-pound burger is very large!  You can easily half the recipe and get 6 good sized burgers.  I cut the recipe down to work with one 20 oz package of turkey and it yielded 6 large sliders.

2 tablespoons canola oil (I used butter)
1/2 C finely chopped celery
3 Granny Smith Apples, peeled and diced (I grated my apples)
1/4 cup thinly sliced green onions
4 lbs ground turkey breast (I used 85/15 ground turkey)
2  tablespoons kosher salt
1 tablespoon black pepper
2 teaspoons tabasco sauce
1 lemon, juiced and zested
1/2 bunch parsley, chopped
1/4 cup Major Grey’s Chutney, pureed (I think pureeing is unnecessary)

Saute the scallions, celery and apples in the canola oil until tender.  Let cool.  Place the ground turkey in a large mixing bowl.  Add sauteed items and the remaining ingredients.  Shape into eight 8-ounce burgers.  Refrigerate for 2 hours.

Season the turkey burgers with salt and pepper.  Place on preheated, lightly oiled grill.  Grill each side for 7 minutes until meat is thoroughly cooked.  Let sit for 5 minutes.  Serve on your favorite toasted bread, pita, or hamburger bun.

*The recipe calls for a side of this chutney to spread on top of the burgers.  I skipped that step and just used straight Major Grey’s from the jar.  I make an easy spread using a 50/50 mix of Major Grey’s Chutney and Mayo.  Play around with it and you might like just plain chutney instead of mayo, or mostly mayo with a touch of chutney.  I like it 50/50.  I also topped it with a crisp lettuce leaf and a slice of juicy tomato.

Try it with a side of Sweet Potato Fries, or some Grilled Corn on the Cob for a great (and healthy!) summer meal.

Mar-a-Lago-Turkey-Burger

Sorry this post is an earful!  It takes planning and stick-to-it-ness to keep going.  My next post needs to be on addiction.  As humans, we have addictive tendencies.  We get stuck in our same routines and it’s hard to change.  Addiction is seen as negative, so we need to change unhealthy addictions to better lifestyle changes!!  One way I’ve heard to do this is to stick with a plan for 21 DAYS!  After that it’s supposed to be a habit!  Try not eating past 9:00 or 9:15ish for 21 days.  Everyone is different in how we stay motivated.  Sometimes we just have to Smile and Run!!!  How about in this beautiful field in England!  

Woodborough EnglandBreathe the Fresh Air and add a few tunes to your playlist today!!!

This video might be a little risque for some, I think it’s beautiful.

I love this song and Nate Ruess’ voice!

Carry On.

Something is missing from the DIET food list!

You know the song that goes something like, “Your love, your love is my drug?”  I have a few drugs in my life * that bring me euphoria!  And…don’t be surprised, one of them is EXERCISE!!!!!!  Today was a day to get things done.  It was also the day to review all the things that have not worked properly or have broken at our house in the last little while!  To add to that list, the washing machine went out and the water softener fix it man said our water softener is 25 yrs. old and we should really get a new one ):

The 5:00 o’clock hour rolled around and I hadn’t worked out either.  Usually at that time of night I don’t even want to go, but I got myself together and went to the gym.  I did bi’s, tri’s, abs, and sprints.  I felt better and better as every sweaty minute rolled by.  As I was driving home the song came to me, “Your love, your love, your love is my drug,”  Hence, the gym is my drug!

O.k. and to top the evening off even better I made the BEST, soft, white, french bread ever!!!!  I think it needs to be added to the SUPER FOODS list!  White bread is FOR SURE never on the “food to eat” list.  I hate that!  Oh well, a couple of slices of homemade white bread and a protein shake isn’t that bad for dinner?

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Thankfully, my fastie friends want to run 15 miles tomorrow 0:!!  You’d think they were training for Boston or something!  I’ll try to hang with them as long as possible and maybe burn off the white bread!  I’m hearing rumors though that we’re getting 2 feet of snow tomorrow. Hmmm…I might need to get some snow shoes and take off up this trail.  Actually, I see snow mobile tracks.  That would be even more fun!

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Lastly, my house thoughts for the day!  I found a chandelier for above my stairs!  It’s at Pottery Barn!  I love the lantern look.  So pretty~

img12oNext, I’m thinking of this accent chair for my great room.  What do you think?  It’s from West Elm.

img21oWe’re also thinking of new bedding and I’ve changed my mind (that happens often) to this from Pottery Barn!  So cozy!  I need to go to bed!

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Have a beautiful Saturday!  Dream of Warm, Happy, Outstanding, and Summery thoughts *

Lucky #13

Winter is in full force and I’m glad when I can enjoy some color and life.  This makes me happy (:

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Another great year is coming to a close.  This morning I went on a cool 20 degree run above the city.  It felt good to warm up and run with the light snow fall.  I wish it could have lasted much longer*!  I started my official 3 month “GET RIPPED” workout and diet.  After the run, I met my friends at the gym and we did a great back workout.  My hands are sore.  Buy some good gloves if you want to lift weights.  In a nutshell, we’re lifting 6 days a week and adding runs and cardio on some of the days.  Diet is lots of water, PROTEIN with every meal, and no sugar or white flour.  I’ll have one day off each month to eat whatever I want.  It’ll be awesome fun!  I’m thinking March 30th I’ll check the body fat status.  I’m hoping for %15.42*  We’ll see.

We’ve had a LOT of snow lately and as beautiful as it is, I need some sun.  I switched my screen saver to this yesterday!  Heavenly…some day!

kauai-1154-1920x1200 I thought I’d talk about MUSIC today!!!  I looked at my ipod for the last year and checked to see which songs and groups I listened to the most.  Here is the list!!  Most of them are GREAT workout songs.  I love having good music to work out to!

POPULAR ARTISTS ON MY IPOD

Katy Perry

Queen

Piano Guys

Taylor Swift

Usher

ZZ Ward

Journey

POPULAR SONGS ON MY IPOD

Set Fire to the Rain-Adele

Titanium-David Guetta

On the Floor-Jennifer Lopez

Lights Out-Junior Caldera

Wonderland-Natalia Kills

Stronger-Kelly Clarkson

Rock you like a Hurricane-Scorpians

I love a lot of country songs too!  I’m pretty versatile with my music.  I’m excited for a new year, fresh starts, and goals.  It’s going to be a great year.  13 is a good number.  My family is very superstitious, especially around the New Year.  It’s pretty funny.  One thing that has stuck with me is to get all my housework done and any open ended projects or “to do’s”.  My Mom tells me that I’ll be behind all year if I don’t get them done!!  So…yes I have laundry to do and grocery shopping to get done, etc. etc.

Hope everyone has a spectacular NEW YEAR!!  Make it the BEST ever!!  LOVE Wonderous and Happy new adventures*

2012-12-10_Coppola_New-Years-Eve-Easy-Decorations-Glitter-New-Years-Candles-2

                                                                                                                        

                                                                                                                                                                                    

Clean eating and working out 6 days a week!

be-yourself-best6

Words I want to live by!  Jan 1 my friends and I are starting a weight training schedule.  We’re going to follow Jamie Eason’s Live Fit program.  It’s a great progressive program that takes 12 weeks.  It’s divided in 3 phases.  We are doing phase 2 and 3 because my friend’s have a trip coming up in 8 weeks.  Before I lay out my week of exercise and food, I have a few words of advice.  I’m not a doctor, but these are TRIED and TRUE tips from an exercise fanatic and health eating nut!

#1  EVERYTHING IS WHAT YOU EAT!!!!!!!!!!!

#2  YOU WILL NOT LOSE WEIGHT BY RUNNING ALONE.

#3  LIFTING WEIGHTS IS THE SECOND MOST IMPORTANT FACTOR IN WEIGHT LOSS.

#4  DRINK A TON OF WATER.

#5  NEVER GIVE UP!  CONSISTENCY IS KEY!

So, if you remember those 5 things you should be well on your way to achieving the rockin’ bod you want!

Exercise has NEVER been my downfall.  I love it!  I do however NEED variety.  Variety will help you lose weight faster too.  You need to trick your body and constantly keep it guessing.  If you do the same thing over and over again YOU WILL plateau and get VERY frustrated.  Find 3-4 different exercise options!  Here are my top 5 favorites in no particular order:

  • Running
  • Boot Camp classes
  • Weight Lifting
  • Body Combat or any Les Mills classes
  • Zumba

This is what my week of exercise will look like starting December 31st (I know that’s a little weird, but I have a thing for starting my goals on Mondays!)  My diet will not start until January 1st however (:

MONDAY:  6 mile RUN with my friends, Live Fit Day 29 BACK workout

TUESDAY: Live Fit Day 30 CHEST & ABS workout, 30 minute sprints on the treadmill

WEDNESDAY: My full body boot camp class and LEGS Live Fit Day 31

THURSDAY:  (This is my crazy day!  I like too many things)  6 mile RUN, Body Combat, Arms and Abs Day 32

FRIDAY: Shoulders Day 33, LONG RUN 8-10 miles

SATURDAY: LEGS Day 34

SUNDAY: Rest or a nice walk

Doesn’t that sound like so much fun!  This program is not just for chicks either, my husband loves the workouts and is constantly sore from them.  FYI-He has lost 70 pounds or more in the last 2 years from DIET, EXERCISE, and MOI!  Just kidding about the last one.  He did it all himself!  They will KICK YOUR BUTT!

Diet.  This is the hard part.  That is why I give myself 3 days a month to eat whatever I want.  Keep at it and it will become a habit, I promise!  Eating healthy does not come naturally for me.  I have to prepare, plan ahead, and consciously think about what I eat each day.  Get creative and try new recipes to keep it fun.  Here is a typical day of healthy eating for me.

Meal 1: Banana, peanut butter, chocolate protein powder, and spinach smoothie

Meal 2: Muscle milk

Meal 3: HUGE salad with chicken, cottage cheese, nuts, or beans for protein

Meal 4: Protein ZONE bar and an apple

Meal 5: Chicken or fish, veges, brown rice or quinoa, salad

Meal 6: Cottage cheese or greek yogurt with blueberries or blackberries (optional meal)

Drink a big glass of water with every meal.  Stay away from bread or pasta, sorry!

I hope this helps everyone!  Much like the quote to BE YOUR BEST SELF, you should also LOVE WHO YOU ARE!!!

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Choose Choice food *  Tomorrow I will be going to Cheesecake Factory so that won’t be a problem (:

Work Inspire Train Keep it up!

Time to get serious

O.K.  Today is a REAL post about what I love: lifting weights and eating clean!  It is the last week of December and I’m not eating my best and when I don’t eat my best I don’t even exercise!  Hey, at least I’m consistent!  When I lose my momentum in the fitness world I look to someone inspiring.  The other day I got an email from bodybuilding.com that had the profiles of the 5 finalists for their 2013 spokesperson of the year.  Talk about strict dedication!  So, I found a girl close to my size to “copy”.  You can look at her full profile on bodybuilding.com.  She’s slightly younger than me, but she’s 5’6″ and 130 lbs.  What impressed me most is that she’s lost 55 lbs.!  She talks about the many ways she tried to lose weight and ONLY when she added heavy weights to the mix did her body really change.  I soooooo need to get lifting again!!
karina-baymiller-afterI’m a BIG fan of New Year Resolutions!  That doesn’t mean I keep them.  What it does do, is motivate and challenge me to be better!  Several of my friends want me to weight train with them.  I’m going to put together a 8 week program for us.  I will use several ideas from bodybuilding.com.  I’ll post the details SOON!  Here are my fitness goals for 2013!!!

  • Follow 8 week program.  Do not miss a day!  That’s lifting 6 days a week.
  • Run 3-4 days a week. (I’m signed up for a half in January).
  • EAT CLEAN!  No white flour, white sugar, or processed foods.
  • 3 treat days a month.  This equals out to 10% of the year.
  • Body fat at 15% by end of March (My husband won’t like that one).
  • Finish my personal trainer course by March.

So, all of you New Year’s junkies, eat up!  We’re starting HARD on JAN 1!!!!!

Hope everyone had a great Christmas!  This is what I got!!

So cute with my red boots!

So cute with my red boots!

LW4A06S_0001_4-1My vest is white and blue reversible.  Much cuter than this one, but I couldn’t find a pic.

Merry Brightness.  Enjoy the Snow Tonight.