Friday, April 30, 2021

Beginner’s Total Body Workout - 30 Day Challenge (Day 3)

 DAY 3

Day: 3 - REST DAY!!!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/


It’s Friday...perfect day to stretch it out before the weekend arrives!

Wednesday, April 28, 2021

Beginner’s Total Body Workout - 30 Day Challenge (Day 2)

 DAY 2


Day: 2 - 5 Minute Total Body Boot Camp

Circuit Workout
Warm Up - 5 minutes Jump Rope

Workout:
  • Bicep Curls  - 10 lbs each round
  • Tricep Kickbacks - 5 lbs each round 
  • Weighted Jabs - 1 lb each hand each round 
  • Squats into Shoulder Press - 10 lbs each round
  • Push Up to Rotation
    • I did just a plank rotation 
  • Jump Rope - 1 min
Equipment: Interval Timer (Gymboss is a free app download), medium weights(think 10-15lbs), light weights (think 5-8lbs), water to keep you hydrated

What to Do: Review the exercises and videos using the link below. Perform each exercise for 30 seconds. Complete 2 to 3 circuits (could say rounds). Perform this workout 2 times per week for an amazing full-body workout.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/5-minute-total-body-boot-camp-2/


Happy Thursday Everyone!!!

Beginner’s Total Body Workout - 30 Day Challenge (Day 1)

DAY 1


Day: 1 - Beginner’s Total Body Fat Blasting Routine

Circuit Workout
Warm Up - 5 minutes Easy Jog (Up and Down my street)

Workout:
  • Side Lying Leg Lifts - 15 reps each leg
  • Body Weight Squats - 15 reps
  • Knee Push-Ups - 15 reps
  • Hammer Curls - 15 reps
  • Crunches - 30 reps
  • Jog 3 to 5 minutes (Up and Down the street for me)
  • Rest after each round 1 minute
Complete 3 rounds of the follow exercise above without any breaks in between until the whole circuit is done. 

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/beginners-total-body-fat-blasting-routine/

Today’s motivational Quote!!!



Beginner’s Total Body Workout - 30 Day Challenge

We finally have found some weights!!!! My husband and I have been in the market to purchase some weights to start creating an at home gym for a while now even before COVID hit, once the pandemic came it was impossible to find any weights on the market and then find them at a good price, with the huge supply and demand the cost for any weights dumbbells or rubber plated weights have been extremely expensive.  We finally found a whole set of dumbbells for a great price so we purchased them this past weekend, we were able to buy a whole set of dumbbells, the rack to hold them, 2 slam balls (15 lbs and 25 lbs), a bench, a few mats, jump rope and some resistant bands.  We were thrilled when we got it all home and set it up in our garage, weight training is an area I’m lacking as I’m very much a cardio girl I love to run, walk, cycle and swim when I was in full training but weights is something I never did and should have done.  Now that we have a set at the house it’s time to get back on track with my workouts.  

I came across this Beginners Total Body Workout - 30 Day Challenge from a long time favorite website called Skinny Ms, it’s a great way to ease myself back into working out and not go to hard core as I don’t want to injure myself. It’s always best to start back slowly and with light weights, even though we think we can lift a lot at first it’s never good to go all out when starting back.  Here is the link for the full 30 day’s, it’s awesome as it breaks down each week and each day of what exercises to complete and even has videos of how to do the exercises correctly to prevent injury. Each day I will post what the workout is and the link to find the full workouts and videos as an easy reference point, I will also include reps and weight that I will be using however it will change depending on how much I ramp up.  These are all resources from the Skinny Ms website none of them are my own.  After this challenge is complete and I’m stronger I will be creating my own daily workouts and will share them on my blog as my own content. 

Here is the link for the full total body 30 day challenge:

 https://skinnyms.com/total-body-30-day-challenge/

Week 1:

Week 2:


Week 3:


Week 4: 


Week 5: 




Wednesday, April 21, 2021

Weekly Food Menu - 4.19.21 to 4.25.21 (Healthy Eating)

 

Monday: 4/19/21
Meal 1: Bullet Proof Coffee and water
Meal 2: Leftover dinner or mixed green salad with veggies and cooked chicken
Meal 3: Meatless Monday Veggie Fried Rice (vegetarian)
Snack: Raw Nuts or Hummus with veggies

Tuesday: 4/21/21
Meal 1: Apple Pie Overnight Oats (vegetarian) 
Meal 2: Leftover dinner
Meal 3: Creamy Broccoli Soup with Cheesy Cauliflower Breadsticks (vegetarian)
Snack: Hummus with veggies

Wednesday: 4/22/21
Meal 1: Apple Pie Overnight Oats (vegetarian)
Meal 2: Leftover dinner
Meal 3: Baked Feta Zoodles (vegetarian) 
Snack: Vegan Banana Bread and Hummus with veggies 

Thursday: 4/23/21
Meal 1: Apple Pie Overnight Oats (vegetarian)
Meal 2: Leftover dinner
Meal 3: Skewerless Chicken Kabobs with brown rice
Snack: Vegan Banana Bread and Hummus with veggies

Friday: 4/24/21
Meal 1: Apple Pie Overnight Oats (vegetarian)
Meal 2: Leftover dinner
Meal 3: Easy Homemade Cauliflower Pizza with mixed green salad (vegetarian)
Snacks: Fresh Fruit and Hummus with veggies

Saturday: 4/25/21
Meal 1: Bulletproof Coffee and water
Meal 2: Leftover dinner
Meal 3: Taco Cauliflower Rice Skillet 
Snacks: Vegan Banana Bread, fresh fruit and/or hummus with veggies

Sunday: 4/26/21
Meal 1: Oatmeal Protein Pancakes with fresh fruit and coffee (vegetarian)
Meal 2: Leftovers from the week
Meal 3: Monterey Chicken Skillet with Sautéed veggies or baked sweet potatoes 
Snacks: Leftovers from the week

This Weeks Sweet Treats:
Greek Yogurt Chocolate Mousse 
Double Chocolate Chip Zucchini Muffins

I had a tough time getting this weeks menu completed as I’m trying to mix it up with healthy recipes but some that are vegetarian as well so I tried to find a nice balance. I’m excited for a clean eating yet healthy week to keep us moving forward.  I have posted all the recipe links above and hope that it helps when finding the recipes.  I will share my pictures of the meals in my Facebook group and give our thoughts on how the dishes turn out.  Hope everyone has a fantastic healthy week and happy cooking!!!



Weekly Food Menu - 1.15.24 to 1.21.24 (Clean Eating)

Healthy Eating Weekly Food Menu Monday: 1/15/24 Meal 1: Chocolate Chip Banana Baked Oatmeal Recipe Link:  https://cleanfoodcrush.com/chocola...