Although composition and measurements are far more important than scale weight , I am vigilant about keeping my weight within 5 pounds. My diet consists of 6 small meals. My meals are based on lean protein, healthy fats, fruits, vegetables, and low glycemic carbohydrates. Consistency and knowledge are the keys to success. Calculate your caloric needs and expenditures. If you do the math you will reach your goal, because it takes all the guess work out of it.
Tips for Nutrition
- Calculate daily caloric need and expenditure.
- Use small plates and measuring cups/spoons.
- Learn portion sizes.
- Plan your meals and keep healthy snacks with you.
- Learn how to cook all the foods you love in a healthy way.
- Find Grocery Stores/Restaurants that have quick healthy options available.
- Make a vision board.
- Keep a journal with quotes for daily motivation.
- Track your measurements, weight, daily workouts, and food intake.
- Learn to reward yourself with something other than food.
- Keep yourself hydrated with water and not soda, fruit juice, or sugar filled drinks.
My Daily Nutrition
- Breakfast- 400 Calories 1/2 cup oatmeal or 1/3 oat bran 2 tbsps. blueberry flaxseed 4 egg whites and 1 yolk, scrambled with mushrooms, peppers, and onions
- Snack- 200-300 Calories Greek Yogurt, Berries, Walnuts or 2 ounces of chicken with Roasted Vegetables
- Lunch- 400 calories 4-5 ounces of lean meat, ½ cup brown rice or small sweet potato 1 cup of veggies drizzle of olive oil and spices
- Snack- 200-300 calories Protein Pancake or Brown Rice Cake 1 tbsp natural nut butter or small apple with 10 raw nuts or 1 tablespoon Nut Butter
- Dinner 400 calories 4 ounces lean meat, large salad with Olive Oil or Avocado Oil, and roasted vegetables
- Snack 100 calories 1 or 2 squares dark chocolate melted on berries
As a mother and business owner, I have very little time to work out. I have found getting my workout in first thing in the morning very helpful, otherwise at the end of the day there are too many reasons not to. My training consists of functional training, sprints, plyometrics, gymnastics, CrossFit, Turbo Fire, Ballroom dance, Insanity Training, body weight and weight training, and cardio 6 days a week.
Here’s My Current training Schedule:
Monday: Arms and Shoulders
- Bicep Curls: With barbell x 20 for 3 sets
- Triceps: Dips on the bench with feet on a fit ball x 20 for 3 sets
- Shoulder Press with Barbell: In the front and x 20 / in the back x 20 for 3 sets
- Biceps: Alternating Bicep Curls w/ dumbbells x 20 each arm (40 total) bicep curls arms together x 20
- Triceps: Skull Crushers with barbell x 20
- Barbell Press from belly button x 20
- Bent Over Lateral Raises with lighter dumbbells x 20
- Standing Side Lateral Raises with lighter dumbbells x 20
- Shoulder Presses x 20
- Cardio – Stairmill
- ABS between sets
Tuesday:
- Run outside on hills
- AB workout
Wednesday: Legs
- Lying Down Hamstrings on the fit ball with both legs together x 50 / single leg x 20 each leg
- Straight Leg Deadlift x 20
- Calve Raises: Feet straight x 20 / feet in duck position x 20 / feet pigeon toed x 20 (x3)
- Leg Press: Feet normal position x 20 / feet in duck position x 20
- Squats with Dumbbells x 20 / Sumo Squats with weights between your legs (Duck) x 20 (x3)
- Stationary Lunges x 20 each leg
- Leg Extension: Normal x 20 feet in duck position x 20 feet in pigeon toed position x 20 (x3)
- Donkey Kicks Weighted x 20 each leg combined with Standing Glute Pulses x 20 each leg (x3)
Thursday:
Friday: Chest and Back, Plyos Between Sets
- Bench Press: 5 Normal / 5 Negative / 5 Normal combined with Reverse pull ups – repeat 3 times
- Incline Bench Press X 20 combined with Bent Over Rows Reverse grip X 20 reps repeat 3 times
- Pushups feet on ball x15 with Pull Downs x 20 (3 seconds up) repeat 3 times
- Lat Pull Downs wide grip 3 sets 20 reps
- Plyos between seats
- ABS between sets
Saturday: Track Day
- Sprints + ABS 45 minutes of Sprint Drills, and Stadiums
Sunday: Rest
Tips for Training
- Pursue a new hobbie like dance, racquetball, or training for a marathon. We all have something we have always wanted to try. When you do something you love you are more likely to stick with it.
- Make your Health a goal.
- When you add muscle, the scale may even go up in pounds. Ignore it.
- Always change your workout plan and push yourself harder.
- Make a vision board of the athletes’ physiques you admire and success stories you can relate to.
- Reward yourself with a massage or pedicure, not food.
- Put your favorite music on your iPod. Music is a tremendous motivator.
- There is something about putting on my gym shoes. Try it! Mentally it tells me, it is time to work out.
- Buy yourself a few cute things to wear to the gym.
- Always remember the feeling of accomplishment after a good workout.
- Track your success by keeping a journal. Make sure to include a before photo, measurements, and give this a solid commitment.
Spiritual Fitness
People often ask how I have been able to reach my goal. The answer is God. I believe strongly in spiritual fitness. I train my body and I eat very clean but in order to reach my goals, I have had to train my mind. If you don’t believe you can reach your goal, you can’t. You deserve to be healthy and live in the body you dream of having. I have spent a lot of time in God’s word strengthening my mind. This has never been a pursuit of vanity for me but one of a healthy mind, body, and spirit.
1st Timothy 4:7-9 reads “Spend your time and energy in training yourself for spiritual fitness. Physical exercise has some value, but spiritual exercise is much more important for it promises a reward in both this life and the next.
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forrás)
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