Circuit/Cardio

Incline 15 walk lvl 3.6 warm up 10 minutes 

3 circuits 3x ea:

High Box jumps 10

Ball pikes 10

Pop box squats 15

Pushups 10

Princess lunges 15 ea.

Leg lifts w/hip raise 15

Weighted Squat holds 30 sec

Hip thruster 20, 30 sec hold can

Crunches 30

High knee Jump squat 15

Jumping lunges 20

Skaters 30 sec. 

Stepper level 8, 30 min

Strawberry Cake Supreme Smoothie (Meal Replacement)

1 1/2 scoop of BSI Strawberry Cake Protein (or any vanilla protein)

1 6oz. Container of strawberry Greek yogurt (I like chobani)

1 cup FROZEN Strawberries (makes better consistency)

1 cup Naked Coconut Water

BLEND and ENJOY my new amazing creation!

Nutrition Info:

Calories: 418

Protein: 53.5 grams

Carbs:  46.2

Fat: 3.5

Weight Loss Guide

I found this link and it has some AMAZING information! Be sure to read through and click on any of the links that interest you! Very well put together and easy to understand! A++

http://www.nowloss.com/nowloss-diet.htm

All you have to do is get started ...

Motivation is what gets you started, Habit is what keeps you going. 

I love this quote! It is so true. If you make the important things in your life a habit, you are more likely to continue doing them.  (Obviously family comes first) But after that...whether it is hobbies, running, working out, etc. if you plan it into your day ahead of time, you are more likely to follow through. 

Prepare yourself mentally and physically. Have a normal routine. Just do it! No excuses! Then be proud of yourself. 

Motivation

Today's Awesome Leg/Glute Workout

Warm Up: 1 mile Jog

Prone Hamstring Curl 

Incline Leg Press (feet high,toes out) 

(Superset 4 sets of 20 each)⬆️

Princess Lunges 3/20 👑

Glute kickbacks 3/25

Abductor Machine (sit fwd/lean fwd) 4/30

Straight Leg Deadlifts 4/20

Hip Thrusters 3/30

Split Squats 3/20 each leg

I CAN! YOU CAN!

I am so tired of hearing "I can't" "I am not strong enough" "I don't have time" "I don't have enough energy"!!!!! It makes me want to scream. Yes, you can. Yes you do! 

You have to start somewhere! Start with stopping the negative talk and BS excuses!

Just wanting it is not enough! You have to work for it! EARN IT! Then be proud of your accomplishments.

I work 40-50 hours a week. I have two children, an amazing guy I love to spend time with, and a large house to clean. My kids play soccer and gymnastics. I still like to watch my t.v. Shows, etc.

My point??...

I make time to work out at least 12 hours each week. Is it easy? No. I must organize, plan ahead, and squeeze it in where it fits that still gives me the most time with my family. I am not superwoman! If I can do it, you can do it! Need help? Just ask! 

If it is really something you want, you will make time. If it is not, then quit pretending and quit the excuses. 

Keeping It Real

I hate this part, but I think it's important. It's important to show progress and show that your hard work is paying off. On the other hand, it is TMI. Then again, I stand on stage in front of thousands of people in the same suit, so I need to get over it right? 

Here are my 3 week progress pics. On the left is today. On the right is 3 weeks ago. I have been focusing my workouts on strictly Quads, Glutes, Hamstrings, Shoulders and Abs.

New pics side by side:

So for only three weeks, this is huge! I have been on STRICT diet and cardio 3-5 times a week for 30 minutes in addition to my strength training. I have seven weeks to go! Initially I thought I would try to get down to 120 lbs for the show, but we tested my body fat today and I am at 13.8% (down 2% in three weeks).  I currently weigh 142-143, So my lean body weight is 134. That may be as low as I can get down.  I am anxious to see what the next 5-7 weeks have in store for me. 

Thanks for following and thanks for the support!  Keep pushing hard and keep taking those comparison pics to prove to yourself that change IS happening! No one ever said it would be easy. 

Cinnamon Protein Waffles

So I have been craving waffles. I went on line and tried to find a healthy recipe. They all sounded weird. I didn't want Greek yogurt or anything like that, so I made my own recipe. I am extatic that it turned out amazing the first try!! So I decided to share it with you! 

Cinnamon Protein Waffles

Make 2-3 waffles

Ingredients:

1/2 cup instant oats

1 scoop cinnamon protein (or vanilla)

1/2 cup wheat flour

3 egg whites/1 whole egg

1/3 tsp baking powder

1 tbsp water (if needed to thin)

Cinnamon to taste (if you used vanilla protein powder add extra)

1/2 banana (optional)(I did not add one bc I didn't have any, but I think it would have made it more moist)

Mix all ingredients in a Blender until smooth.  Spray heated waffle iron with cooking spray then add mixture. Cook to desired color (3-5 minutes) 

Use Walden Farms Sugar Free Syrup (DELICIOUS)! Cut some fresh strawberries to eat with. Maybe some scrambled egg whites and turkey bacon! 

I suggest doubling or tripling the batter and freezing the extras. Pop half in the Toaster to reheat for a quick easy breakfast or snack!

Nutrition info:

1 waffle

Calories: 157

Fat: 2.5

Protein: 12.7

Carbs: 14.6

Syrup:

ENJOY!!

Teach by Example

Your children learn by example. It IS that simple! If you eat unhealthy they will as well. If you are a picky eater, so will they. If you buy them fast food every day, you are showing them that is okay. STOP!

If you let them play video games bc it is easy. If you are too paranoid to let them play outside or complain that it is too hot...they will stay inside and be another statistic for obesity. STOP!

Children do not know better. We do. By the time they can make their own decisions, it could be too late for them.

Healthy is not a hobby it is a LIFESTYLE. 

Stop the excuses! Start your new healthy lifestyle today!

Stress/Passion

Life is too short! Stop wasting time on the things in life that don't really matter! Work on the things that make you a better person, do the things you love and make a difference in the world. 

Leg Day:

Quads and Glutes

Hack Squat (feet together knees  together) 4 sets of 15

Step-Ups (push off heels) 3 sets 20

Leg Press (feet together at angle) 4 sets of 15

Leg Extensions (feet & knees together) 3 sets of 15

Glute kick backs (3 sets of 25)

Lunges with platform (3 sets 20 each leg)