Arms Day!

Good Morning,
Today was working out the arms day. Here is my routine. Enjoy!

Warmup- Run 3 minutes on treadmill
Stretches: Lower-back, seated hamstring stretch, straddle stretch(middle, left and right), Right and left hamstring stretch, gluteal stretch.

Arms: Push-ups x10(regular), pull-ups(wide grip)x10, push-ups (wide)x10, pull-ups(close grip)x10, push-up(close)x5, pull-ups(alternate grip)x10

Cardio: Run 3 minutes on treadmill

Triceps: Dips x10, bi-cep curls 7-7-7(blue bands), plank for 30 seconds. Repeat 3 times. The last plank I held for 1 minute.

Shoulders: Blue Bands (golds gym)
Lateral Raise x10, shoulder press x10, squat row x12, chest fly x12- repeat 3 times. Squat row and chest fly I use a black and pink band together.

Abs: V-sit with going side to side for one minute. Bicycle for 30 seconds.

Stretches: Superman x10 on each side, straddle stretches, right and left gluteal stretch, lower back stretch, left and right quad stretch.

Protein Shake: 3 T. protein powder, 1 cup water, 1/2 c. blueberries, 2 scoops fiberwise(melaleuca brand of a metamucil)

Cardio Day

Okay, it is a must for me to do some sort of cardio everyday- Today I chose to do treadmill cardio. Here is my routine:

Warm-up- 5 minutes
Stretches: lower-back stretch, seated hamstring stretch, straddle stretch, left and right straddle stretch, right and left hamstring stretch, gluteal stretch, lower-back stretch, right and left quad stretch, upper body stretch, arm circles, shrugs and neck turns

Cardio: walk/jog on treadmill for 25 minutes.

Cooldown: about 2-5 minutes it depended on how long I was jogging as to how long I need to get my breathing back to normal.

Crunches: 50

Superman: 20

It's been a great week!

I have walked everyday this week. My walks have been on a minimum one hour, so anything overthat is a bonus for me. I have walked daily anywhere from 5k to 12k. It has been wonderful to get out and walk again on a daily basis. I have found a new walking partner and she hustles, so we are good for each other.

I haven't been following my own advice on eating healthy- I have all the knowledge, the food- just too darn lazy to make it happen, so here it is another week gone and I am putting on the lbs. daily. It is amazinig what the wrong foods can do to your body.

New goals for the upcoming week. No eating after 8 p.m., in bed by 11:00 p.m., walk daily and get my butt out of bed to start bootcamp plus stick to watching my calories to make sure I don't go over and that I am eating foods to fuel my body.

Goal Re-cap:
No eating after 8 p.m.
Bedtime 11 p.m.
Arise 5-6 a.m.
Daily walks- 1 hour minimum
Kate's bootcamp M-W-F
Follow healthy eating plan by counting calories
Track my food daily

Boot Camp and Eating Plan

Well Boot camp starts on Monday for my husband and I. I purchased a boot camp book at the library and it looks good. No gym fees, no purchasing of gym equipment. Everything is done outside or if you choose indoors. It is a 3 week fitness program that I will choose to do for 12 weeks and then after that stay on a maintenance program. It looks challenging, which is good for me. Get me out of my comfort zone and it will be nice to have my husband there to coach me and help me out and to keep me motivated.

Here is a meal plan that I will be following faithfully for the next 90 days. Here is what I am allowed to eat daily.

4 Proteins- 1 serving= 3oz, 4 egg whites= 1 serving
2 Dairy- 1 serving = 8 oz (low fat)
1 Fruit- 1 serving= 1 cup
2 Veggies- 1 serving= 1 cup cooked or raw, 1 serving= 2c. leafy greens
1 Fat- 1 serving= 1T. olive oil, 1 serving= 1/8 avocado
2 Carbs- 1 serving= 1 cup whole grain
1 Snack- make sure is low fat, low salt and low sugar (allowed up to 8 almonds)
1 Condiment- 1 serving= 40 cal. (low in salt)

Proteins: egg whites, chicken breast, turkey breast, extra extra lean hamburger, protein powder, cottage cheese, pork tenderloin lean, greek yogurt, filet mignon, think thin protein bar. There are more proteins out there, but these are the ones that I would eat.

Carbs: Whole wheat bread, Banana, pineapple, Oatmeal, whole wheat tortilla, corn tortilla, apple, subway whole wheat wrap, spanish rice, garbanzo beans, whole wheat pasta, stir fry veggies, sweet potato, brown rice, strawberries, blueberries, Cheerios, Edamame.

2 oz strawberries- 4 carbs= 18 calories
5 oz strawberries- 10 carbs= 45 calories
1 oz banana- 6.8 carbs- 26 calories
2 oz banana- 13.6 carbs= 52 calories
3 oz pineapple- 11.7 carbs= 46 calories
2 oz apple- 8.6 carbs= 34 calories
4.5 oz apple- 19.4 carbs= 77 calories
2 oz grapes- 10.2 carbs= 40 calories
3 oz peppers- 4.7 carbs= 20 calories
2 cups garden salad, lettuce & veggies- 18 carbs= 70 calories

I should be eating 1600-1800 calories daily. Drinking lots of water and when exercising I should be drinking 150ml for every 15 minutes of activity.

Here is to a better me!