EXERCISE PLAN:
EARLY MORNING CARDIO!
Monday .Wed .Thursday 20min
Saturday 30min
**Cardio Before Breakfast would be ideal!!***
Add more Weight Training to your Evening workouts!
30 min of weights & 30 min of cardio!!
You can never exercise your way out of a bad diet!
1-2 Hours before gym:
-continue to drink water
-Food Options:
2 Apple Cinnamon Rice Cakes with Almonds Butter
or
2 Multi-grain Crackers w/ Almond Butter
After gym:
- Food Options Immediately after workout:
-1 Fruit Pouch
-Small Apple
-Unsweetened Applesauce
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Monday & Wednesday Weights Training
Rest 15 sec between each set
And 1 min between each exercise.
Drink plenty of water during exercise!
1. Chest Press (3-4sets) 10-12 reps
http://youtu.be/0CXRN4PyQ2o
Rest 15 sec between each set
And 1 min between each exercise.
Drink plenty of water during exercise!
1. Chest Press (3-4sets) 10-12 reps
http://youtu.be/0CXRN4PyQ2o
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3. Shoulder press (3-4sets) 12 reps
http://youtu.be/UX9UN-vDhfw
http://youtu.be/UX9UN-vDhfw
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4. Bicep Curl machine (3-4sets) 12 reps
http://youtu.be/TtmXC5lnaC8
http://youtu.be/TtmXC5lnaC8
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5. Leg extensions (4) 12 reps
http://youtu.be/6Ic3Qr0DldE
http://youtu.be/6Ic3Qr0DldE
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6. Abdominal exercises (4sets) 12reps
http://youtu.be/YiRTdOYHZH0
http://youtu.be/YiRTdOYHZH0
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30 min Cardio after workout!
Stay off the treadmill as much as possible
Drink plenty of water during Exercise
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Stay off the treadmill as much as possible
Drink plenty of water during Exercise
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Tuesday & Thursday Weight Training
Rest 15 sec between each set
And 1 min between each exercise.
Drink plenty of water during exercise!
1. Seated rows (3-4sets) 12reps
http://youtu.be/OAD_vEics9E
Tuesday & Thursday Weight Training
Rest 15 sec between each set
And 1 min between each exercise.
Drink plenty of water during exercise!
1. Seated rows (3-4sets) 12reps
http://youtu.be/OAD_vEics9E
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3. Tricep Extension (3-4sets) 12reps
http://youtu.be/U_HkQojk5Gk
http://youtu.be/U_HkQojk5Gk
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4. Seated leg Curls (3-4sets) 12reps
http://youtu.be/v1tgE__5dKM
http://youtu.be/v1tgE__5dKM
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5. Back Extension (3sets) 12reps
http://youtu.be/Jg7n6V4wT9A
http://youtu.be/Jg7n6V4wT9A
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6. Torso Twist (4) 10rep each side
http://youtu.be/pyWCTqeYLZo
http://youtu.be/pyWCTqeYLZo
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30 min Cardio after weights
Try different cardio equipment
Try different cardio equipment
Saturday: Morning Cardio and make-up training day if you missed wrkout day during the week!
Sunday Off day!!!!!
Grocery List:
-Eggs
-Multi Grain Premium Crackers
-Sara Lee Delightful or Sandwich Thins
- 2 fruits of choice (apples, etc)
-Fruit cups (NO SUGAR ADDED)
-honey
- Light lively 80 calorie Greek yogurts
-3-4 bags of Steamable veggies
-1 cooked Roteserrie Chicken
- Uncle Bens 90 sec "brown" Rice
- Fiber 1 protein bars
- Eas Carb control protein Drinks
- Deli Turkey low sodium
-Chesse slices (no processed chesse)
-Almond butter (near PButter)
-Old fashioned Oats
-Cucumbers
-Snack size MICROWAVABLE popcorn
-Apple Cinnamon Rice cakes
-crystal light (flavor of choice)
No sodas
-bottled water
2017 Action plan:
Supplements:
Multi Vitamin
Fish Oil or Flaxseed
Braggs Apple Cider Vinegar (2-3x a day, 1 tablespoon in 2ozs water
-Vitamin C 500mg 2x a day
-Vega Greens Protein Powder (optional) 1x day
-Muscle Milk (optional) non diary
1x day.
80oz Water per Day!
Weight-Training
2-3x a week. Pick 4-5 machines 4-5 sets 12-15 reps on each machine.
Cardio
3-5x a week. 20-30min in addition to your 10,000 steps
Get off the treadmill. When using the treadmill, incline between 2-4 and try not to use hand rails. However, I Prefer that you use other cardio equipment for a more Challenging cardio session.
Diet:
(See list of suggested Foods)
Breakfast
Option 1
Egg Casserole
1 slice Cinnamon & Raisin Eziekel Bread w/ light butter and teaspoon of honey
12 ozs V-8 Greens
Water & Vitamins
Option 2
-Cinnamon & raisin Eziekel light cream cheese sandwich w/ a drizzle of honey on top of lite cream cheese.
(2tablespoon light cream cheese)
-10 ozs v-8 veggie greens
-Water and Vitamins
Lunch
-Turkey, Roast beef or Ham
Wrap (see Recipe)
Spinach
With or without low fat mozzarella cheese stick
Honey Mustard or Mustard Dip
-10 carrots or 5 brocolli florets
-Unsweetened applesauce or fruit (no banana)
-Water or Diet green tea
Option 2
-Chicken Salad Wrap (see recipe)
-10 carrots or 5 raw broccoli florets
-Unsweetened Applesauce or fruit (no bananas)
-Water or diet green tea
Dinner
Option 1
Vegetable soup w/ ground Turkey
(See easy Recipe)
5 crackers
Option 2
Mixed Greens salads, cucumbers tomato, red onions, etc
Diced Roteserrie chicken (3ozs)
Vinegarette Dressing Only
No mayo based Dressing
Try a little avocado (healthy fat)
Option 3
Egg Casserole( 1.5 piece)
1 Eziekel toast w/ light honey
SNACK OPTIONS
-GREEK YOGURT 80 calorie
-FRUIT NUT BARS (KIND BAR)
-PROTEIN SHAKES
-8-10 Tortillas Chips w/ Salsa
-3 Peanut Butter Crackers / Fruit Veggie Pouch
-Almonds & Apple
-Popcorn mini bags
2017
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More Fitness
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Ceyonne Fitness C-fit ab circuit #10 FYI! Remember core is 360degrees around your body so don't forget to incorporate lower back too! 10-15 reps each, repeat circuit 4x 1.Clam crunch http://youtu.be/CvFBaoXOQmQ 2.Bicycle crunch http://youtu.be/lQ76ehxls3c 3.Heel touch http://youtu.be/DW9AsEBq8WA 4.Prone cobra http://youtu.be/iv3OdfmYrJ8 |
Morning Stretch -------Walk-away the Pounds-----------
-------Walk at Home with Leslie Sansome Burn Body Fat 1 Mile https://www.youtube.com/watch?v=lweAVLxdblQ&feature=youtu.be Burn Body Fat 2 Mile https://www.youtube.com/watch?v=l5uilZNoaAU |