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!

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:

Day 1: Beginner’s Total Body Fat Blasting Routine
Day 2: 5-Minute Total Body Boot Camp
Rest Day 3
Day 4: Total Body Workout for Beginners
Rest Day 5
Day 6: High-Intensity Total Body HIIT
Day 7: 3 Moves for Total Body Toning

Week 2:

Day 8: 7 Moves for Total Body Fat Blasting
Rest Day 9
Day 10: One Circuit for A Total Body Workout
Day 11: Total Body Makeover in 5 Minutes Flat
Rest Day 12
Day 13: New You Total-Body Yoga Routine
Day 14: 15-Minute Total Body Bootcamp

Week 3:

Day 15: All-In-One Total Body Workout
Day 16: Crazy 8’s Total Body Workout Challenge
Rest Day 17
Day 18: Total Body Tabata Challenge
Day 19: HIIT Total Body Toning
Rest Day 20
Day 21: 10-Minute Total Body HIIT Workout

Week 4: 

Day 22: Transform Your Total Body Workout
Day 23: High-Intensity Total Body HIIT
Rest Day 24
Day 25: 15-Minute Total Body Bootcamp
Day 26: 20-Minute Total Body Tabata Workout
Rest Day 27
Day 28: 7 Moves for Total Body Fat Blasting

Week 5: 

Day 29: 15-Minute Total Body Fat Blaster
Day 30: 20-Minute Total Body Tabata Workout

Weekly Food Menu - 4.19.21 to 4.25.21 (Healthy Eating)

 

Monday: 4/19/21

Meal 1: Bullet Proof Coffee and water

Recipe Link: https://myjourneyworthsharing.blogspot.com/2020/05/new-recipe-whole30-bulletproof-coffee.html

Meal 2: Leftover dinner or mixed green salad with veggies and cooked chicken

Meal 3: Meatless Monday Veggie Fried Rice (vegetarian)

Recipe Link: https://cleanfoodcrush.com/veggie-packed-fried-rice-clean-eating/

Snack: Raw Nuts or Hummus with veggies

Tuesday: 4/21/21

Meal 1: Apple Pie Overnight Oats (vegetarian) 

Recipe Link: https://cleanfoodcrush.com/apple-pie-overnight-oats-jar/

Meal 2: Leftover dinner

Meal 3: Creamy Broccoli Soup with Cheesy Cauliflower Breadsticks (vegetarian)

Recipe Link: https://cleanfoodcrush.com/creamy-broccoli-soup/

Recipe Link: https://cleanfoodcrush.com/cheesy-cauliflower-breadsticks/

Snack: Hummus with veggies

Wednesday: 4/22/21

Meal 1: Apple Pie Overnight Oats (vegetarian)

Recipe Link: https://cleanfoodcrush.com/apple-pie-overnight-oats-jar/

Meal 2: Leftover dinner

Meal 3: Baked Feta Zoodles (vegetarian) 

Recipe Link: https://cleanfoodcrush.com/baked-feta-zoodles/

Snack: Vegan Banana Bread and Hummus with veggies 

Recipe Link: https://realsimplegood.com/paleo-vegan-banana-bread/#wprm-recipe-container-14441

Thursday: 4/23/21

Meal 1: Apple Pie Overnight Oats (vegetarian)

Recipe Link: https://cleanfoodcrush.com/apple-pie-overnight-oats-jar/

Meal 2: Leftover dinner

Meal 3: Skewerless Chicken Kabobs with brown rice

Recipe Link: https://cleanfoodcrush.com/skewerless-chicken-kabob/

Snack: Vegan Banana Bread and Hummus with veggies

Friday: 4/24/21

Meal 1: Apple Pie Overnight Oats (vegetarian)

Recipe Link: https://cleanfoodcrush.com/apple-pie-overnight-oats-jar/

Meal 2: Leftover dinner

Meal 3: Easy Homemade Cauliflower Pizza with mixed green salad (vegetarian)

Recipe Link: https://cleanfoodcrush.com/easy-homemade-cauliflower-pizza/

Snacks: Fresh Fruit and Hummus with veggies

Saturday: 4/25/21

Meal 1: Bulletproof Coffee and water

Recipe Link: https://myjourneyworthsharing.blogspot.com/2020/05/new-recipe-whole30-bulletproof-coffee.html

Meal 2: Leftover dinner

Meal 3: Taco Cauliflower Rice Skillet 

Recipe Link: https://cleanfoodcrush.com/taco-cauliflower-rice-skillet-clean-eating/

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)

Recipe Link: https://cleanfoodcrush.com/oatmeal-protein-pancakes-clean-eating/

Meal 2: Leftovers from the week

Meal 3: Monterey Chicken Skillet with Sautéed veggies or baked sweet potatoes 

Recipe Link: https://cleanfoodcrush.com/monterey-chicken-skillet/

Snacks: Leftovers from the week

This Weeks Sweet Treats:

Greek Yogurt Chocolate Mousse 

Recipe Link: https://cleanfoodcrush.com/greek-yogurt-chocolate-mousse/

Double Chocolate Chip Zucchini Muffins

Recipe Link: https://cleanfoodcrush.com/healthier-double-chocolate-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 - 3.22.21 to 3.28.21 (Paleo, Whole30 and Clean Eating Week)

 

Monday:

Meal 1: Potato and Veggie hash with chicken sausage coffee and Nutpod

Meal 2: Leftover dinner

Meal 3: Instant Pot Teriyaki Chicken with steamed broccoli and cauliflower rice (Whole30 approved)

Recipe Link: https://www.wholekitchensink.com/instant-pot-teriyaki-chicken/

Snack: Fresh strawberries

Tuesday:

Meal 1: Leftover Potato and Veggie hash with chicken sausage, coffee and nutpod

Meal 2: Leftover dinner

Meal 3: Creamy Mustard Chicken with cauliflower rice (Whole30 approved)

Recipe Link: https://realsimplegood.com/creamy-mustard-chicken/

Snack: Dairy-Free Coffee Smoothie (post-workout)

Recipe Link: https://realsimplegood.com/coffee-smoothie/#wprm-recipe-container-6392

Wednesday:

Meal 1: Paleo Breakfast Hash with coffee and Nutpod (Whole30 approved)

Recipe Link: https://realsimplegood.com/paleo-breakfast-hash/#wprm-recipe-container-6070

Meal 2: Leftover dinner - Creamy Mustard Chicken with cauliflower rice

Meal 3: Creamy Chicken Sweet Potato Noodles (Whole30 approved)

Recipe Link: https://realsimplegood.com/creamy-chicken-sweet-potato-noodles/

Snack: Paleo Chia Seed Pudding

Recipe Link: https://realsimplegood.com/paleo-chia-seed-pudding/

Thursday:

Meal 1: Leftover Paleo Breakfast Hash with coffee and Nutpod

Meal 2: Leftover dinner - Creamy Chicken Sweet Potato Noodles

Meal 3: Black Pepper Chicken with cauliflower rice

Recipe Link: https://realsimplegood.com/black-pepper-chicken/

Snack: Dairy-Free Coffee Smoothie

Friday: 

Meal 1: Leftover Paleo Breakfast Hash with coffee and Nutpod

Meal 2: Leftover dinner - Black Pepper Chicken with cauliflower rice

Meal 3: Egg roll in a bowl (Whole30 approved)

Recipe Link: https://realsimplegood.com/egg-roll-in-a-bowl/

Snack: Paleo Chia Seed Pudding

Saturday:

Meal 1: Leftover Paleo Breakfast Hash with coffee and Nutpod

Meal 2: Leftover dinner from the week

Meal 3: Baked Turkey Meatballs with mixed green salad and Tessemae’s Dressing (Whole30 approved)

Recipe Link: https://realsimplegood.com/baked-turkey-meatballs/#wprm-recipe-container-16116

Snack: Dairy-Free Coffee Smoothie

Sunday: 

Meal 1: Leftover Paleo Breakfast Hash with coffee and Nutpod

Meal 2: Leftover dinner from the week

Meal 3: Korean BBQ Chicken with roasted veggies or baked potato (Whole30 approved)

Recipe Link: https://realsimplegood.com/korean-bbq-chicken/

Snack: Any leftovers or fresh fruit and raw nuts

Sweet treats:

Paleo Vegan Banana Bread

Recipe Link: https://realsimplegood.com/paleo-vegan-banana-bread/

Chocolate Chip Cookie Bars

Recipe Link: https://realsimplegood.com/chocolate-chip-cookie-bars/

After a long week of eating off my meal plan with foods I normally don’t eat I was definitely feeling it all week.  I decided to go back to what works for me and makes me feeling better, this week I’m doing all Paleo friendly recipes that happen to also be Whole30 approved at least most of them besides the sweet treats.  I’m going to continue my daily step challenge as well and need to really up my water intake and I think that will all help balance my body back out and heal my stomach issues. I needed quick and easy recipes which is why I went to one of my favorite Paleo websites Real Simple Good, I love all of their recipes as they are quick and easy.  I have shared all the links above to each recipe in case anyone else wants to try them.  Have a fantastic healthy week!!!

Weekly Food Menu - 3.15.21 to 3.21.21 (Paleo and Whole30 Week)

Monday:

Meal 1: 2 Fried Eggs with Paleo Chicken Sausage and Fresh Fruit

Meal 2: Leftover dinner from the weekend

Meal 3: Outdoor Dining at the Clubhouse 

Snack: Fresh fruit with raw nuts

Tuesday:

Meal 1: 2 Fried Eggs with Paleo Chicken Sausage and Fresh Fruit

Meal 2: Leftover Dinner from the weekend

Meal 3: Leftover dinner from the weekend 

Snack: Fresh fruit with raw nuts

Wednesday:

Meal 1: Chorizo & Vegetable Breakfast Skillet (Whole30 approved)

Recipe Link: https://www.wholekitchensink.com/chorizo-breakfast-skillet/

Meal 2: Leftover dinner or spring mixed green salad with turkey and Tessemae’s Creamy Ranch dressing

Meal 3: Creamy Dijon Chicken Casserole (Whole30 Approved)

Recipe Link: https://www.wholekitchensink.com/creamy-dijon-chicken-casserole/

Snack: Apple with almond butter

Thursday:

Meal 1: Chorizo & Vegetable Breakfast Skillet

Meal 2: Leftover dinner (Creamy Dijon Chicken Casserole)

Meal 3: Instant Pot Cashew Chicken with Cauliflower Rice (Whole30 Approved)

Recipe Link: https://www.wholekitchensink.com/instant-pot-cashew-chicken/

Snack:  Paleo Almond Butter Smoothie

Recipe Link: https://paleogrubs.com/almond-butter-smoothie

Friday:

Meal 1: Chorizo & Vegetable Breakfast Skillet

Meal 2: Leftover dinner (IP Cashew Chicken)

Meal 3: Creamy Chicken Soup

Recipe Link: https://www.wholekitchensink.com/creamy-chicken-soup/

Snack: Apple with almond butter

Saturday: 

Meal 1: Chorizo & Vegetable Breakfast Skillet

Meal 2: Leftover dinner (Creamy Chicken Soup)

Meal 3: Whole30 Chicken & Vegetable Sheet Pan 

Recipe Link: https://www.wholekitchensink.com/whole30-bbq-chicken-sheet-pan/

Snack: Paleo Bars or fruit with raw nut trail mix

Sunday:

Meal 1: Chorizo & Vegetable Breakfast Skillet

Meal 2: Leftover dinner (W30 Chicken & Veggie Sheet Pan)

Meal 3: Whole30 Instant Pot Chicken Pad Thai

Recipe Link: https://www.thekitcheneer.com/2019/01/28/whole30-instant-pot-chicken-pad-thai/

Snacks: Leftover from the weekend

My stomach has been a mess again, I’m thinking it’s too much gluten and dairy so I decided to make this weeks menu using Paleo and Whole30 recipes to get me back on track and help my stomach recovery from all the bad foods I have been eating. I found this website called Whole Kitchen Sink a while ago but haven’t used it in a while for recipes, she has lots of amazing recipes that are easy and delicious! Hoping to have a much better week and hopefully my stomach will balance back out and I will be feeling better by the end of the week. Have a safe a healthy week and happy cooking!!!