Total Body Workout!

Below is a total BODY workout:

As always warm up is crucial. Get the blood flowing in your body to your working muscles:

20 Jumping Jacks

20  High knee’s

20 kick your butt

20 Jump rope( if do not have then imitate the movement)

20 jumps side to side!

Rest 30 sec and Repeat 1 more time!

STRETCH! 2-3 Minutes arm circles, toe touches, leg swings, etc!

WORKOUT:

Dumbbell side lunge: Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a BIG STEP to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides. 20 TOTAL

Bent over dumbbell Fly’s:  Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position. 20 Total

Dumbbell front squat: Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench. Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position. 20 Total

Dumbbell upright row: Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders. 20 Total

Dumbbell Bulgarian split squat:  Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides. 20 Total

Dumbbell skull crushers: The exercise says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position. 20 Total

Dumbbell Russian twist: Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps. 20 Total

Leg Lowers: Lay straight on back with legs extended up straight into the air. Keeping core engaged and belly button tucked int the spine, lower your legs down without touching the floor. bring them back up and repeat. 20 Total

Mountain Climbers: 20 Total

Plank: 1 Min

Now if you are a beginner go through this once! For more advanced- go through these exercises back to back for a complete round with no rest. After doing them all, rest 2 min and repeat for another 1-2 times.

Cool down and stretch! Remember to always always HYDRATE AND refuel your body post workout right after. For ideas and help with this e mail me at ablifestyle3@gmail.com!

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Eating Healthy on a budget ;)

People complain all the time that eating healthy is expensive. The reality is that healthy eating can be cheap and quick too. Difficult economic times do not mean that we have to sacrifice our health — or budget –  when it comes to food.  With careful planning and a little effort, healthy eating can fit into  a budget, but preparation and planning are key.  Be thoughtful, kind, and respectful to your body. PLAN AND PREPARE. Plan meals ahead of time that will stretch you a month long. What works for me is buying chicken in bulk, large bag of frozen vegetables and berries that last me the month- along with my natural herbal homeopathic  products.  This is what works for me and I am just giving an example of how I choose to live  a healthy lifestyle and not burn a whole in my wallet. Although it may seem a lot up front- I average out my costs to at most $12-15 a day for breakfast, lunch, snacks  and dinner. That’s extremely good considering people will go out for lunch at that price, plus tip, and even more for dinner. It’s important to shop when you are not hungry and go strictly to the aisles you know where your items are at on your list. On a day you are not busy pre cook some chicken (or your preferred protein) that will last you 3-4 days so all you have to do is heat it up and prepare with whatever you are having on the side. Throw on some legumes/beans, stir fry vegetables, brown rice,etc to make it a balanced lean and mean meal.  All these in bulk are budget friendly.

For example of a daily menu: PRICE BREAK DOWN PER SERVING
Breakfast:  Peanut butter cookie shake shake: Chocolate protein powder- ($1.21), 1 TBSP PEANUT BUTTER ($0.21) 1/2 banana ($.010)  (cinnamon ($0.02) water and ice PRICELESS
Snack: gala apple- $0.69  ALMONDS ($0.30) toast ($.15) avocado ($0.24 ) cottage cheese($0.47 )
Lunch : TUNA SPINACH SALAD SANDWICH.: spinach ($0.24) TUNA ($0.69) Sweet Spicy mustard ($.07) bread 2 pieces ($0.33) Red Onion ($.02) Mushroom slices($0.24). Kale Chips-HOMEMADE ($0 .40)  carrots and hummus (~$0.89)
Snack: Peanut butter  Protein bar ($1.34) peach ( $0.88)
Dinner: Chicken breast(1.99) sweet potato ($0.69) stir fry vegetables ($1.23) sauces : honey mustard:~ $0.11 sirracha ~$ 0.13)
Dessert: Banana ($0.19) chocolate chips ( $0.13) PB ($0.21) protein powder(1/2 serving) ($0.61)
TOTAL FOR THE DAY: $15.26 —–> a lot of good nutritional stuff for this price
Example of a power salad I made for cheap cheap cheap: 
TIPS:
  • Choose your meat wisely and buy in bulk. You then can freeze it properly and use it at your convenience.
  • Or Consider Going Meatless:  Skipping meat, even once or twice a week, can help save money, since meat is usually the most expensive part of a meal. I read  even at current prices, you can save $210 per year by swapping out 1 pound of sirloin ($5.99) with a 14-ounce block of tofu  ($1.96) once a week for a year.
  • Discover Great Ways to Use Canned Fish:  Canned salmon and tuna provide omega-3 fats, which help keep your heart healthy by lowering triglycerides and blood pressure. The difference: canned fish is really cheap. At just $3.68 per pound (just over 3 cans at $1.15 each), canned tuna is a delicious, healthy and cheap option for dinner. Get creative.
  •  Grains and legumes are inexpensive and pack a nutritional power punch.Plus, they add a heaviness to a meal that most people rely on meat for.
  • Buying bulk can save a lot of money. You can purchase grains, pastas, dried fruits, nuts and flours in the bulk isles of your grocery or natural foods store. You can choose the amount that works for you (bulk doesn’t mean you need 25 pounds of rice at a time!), and bulk food sections give a lower price per quantity ratio while saving on packaging.
  • Seasonal foods not only taste better, they are more nutritious and they don’t need to be shipped in from half a world away!Seasonal foods will often cost less as well. Think ahead and stock up on fruits and vegetables in their natural season in order to can or freeze them for the off season.
  • While it may seem like some processed foods are cheaper, the real steal is on the nourishment they provide. Empty calories still leave us hungry for real food. When we spend money on real, whole, organic, herbal and fresh foods, it is essential that we shift our old ways of food shopping.

Small shifts in the way we feed ourselves and families can help us find that sweet spot between staying responsible with our budgets, and feeding ourselves  healthy, organic, herbal,and vital foods/ supplements. Think of all your food items you purchase as little treasures you are going to store in your chest box full of gold!!!!!

For questions on meal planning and fitness evaluations email me at ablifestyle3@gmail.com

A milkshake for under 200 calories?

taste like a milkshake for under 200 calories.

*2 SCOOPS protein-

* 8 0z water

* Ice

* Cinnamon

* 1 tsp Cookie Butter… yummmm be careful with this one

And that’s it! Simple and so nutritious

Directions: IMPORTANT:

PUT IN WATER- FILL ICE TO WATER LINE. Must do this so the thickness of consistency is perfect. Throw in the rest of the ingredients and blend until smooth!! I topped mine with a little fat free whipped cream! Holla! party in my mouth!

 

Questions on any of those ingredients e mail me: ablifestyle3@gmail.com

 

 

Core Workout

Ab and core workout. Can’t stress enough why it’s important to work your whole core. It’s the foundation to your body. Having a strong core plays an important part in all our lives. What is the core? It is a group of muscles that make up our mid-section, which consist of the abdominals, oblique’s and lower back. The core is responsible for stabilizing everything we do and for our posture.

By keeping a strong core, it can help us stand up straighter, eliminate lower back pain, have good muscle tone, have improvement in physical performance,  and help prevent injuries and support our body to function at a higher energy level. People with a weak core have that hunched over look on their back from being sedentary and sitting hunched over at a desk all day. This contributes to bad posture- which leads to back pain and damage to the spine.

Building a strong core does not happen overnight but with consistency and time you will develop a good strong foundation. If you have a strong core it will allow your body to retain that lean healthy look even as we age

See all those muscles! That’s why abs are made in the kitchen. Everyone has a 6 pack- just some and most are hidden by a layer of fat! Today work your core and ab muscles to strengthen them- but eat your way to a healthy, tight, lean body! Recipe for a yummy shake HERE.

CORE AND AB WORKOUT: I do a lot of reps. Adjust to your level. Some can start at 20. Each time increase 🙂

WARM UP:

Jump Rope for 50

High knees-50

Kick your BoOtY 50

Ski Jumps 50 (jumping side to side like you are skiing down slopes)

TWICE THROUGH

Do each circuit 2 times though. Circuit one go non stop. Rest 1 min Repeat. Same thing for Circuit 2

CIRCUIT 1:

Mountain Climbers– 60

*Dumbbell Russian Twist– 60 ( I use 25 pounds) Use a weight that fits you. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

*Plank Knee to Elbow– 60

* Dumbbell windmills– 20 Holding a dumbbells out in front of you, bring them down to your right side only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

CIRCUIT 2:

* Up and Down planks-40 Be in Plank position and push up on one arm and back down with the other. Repeating

* Dumbbell Wood chop– 20 each side. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down,  rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps. 

*Overhead Dumbbell Side bend – 20 ( 10 each side) 

  1. Hold a pair of dumbbells over your head, in line with your shoulders, with your arms straight.
  2. Without twisting your upper body, slowly bend directly to your left side as far as you can. Pause, return to an upright position, then bend to your right side. Alternate back and forth with each repetition.

* Leg Lowers. Lay on back- legs up and maintain a strong core. Lower legs to where it feels comfortable ( I go right above ground without touching). Some people only go 45 degrees. Lower for 40.

I will finish with a quick cardio sesh: 20 burpees, 20 jump ropes, 20 side to side hops, 20 high knees. Repeat 3 times!

ARMS AND SHOULDER SCULPTING WORKOUT!

Sculpting arms and shoulders is sexy! Below is a workout to utilize some dumbbells and work that upper body! I am stepping out of my bubble of what I usually do- and that usually is body weight exercises and HIIT (High Intensity Interval Training.) I want to change it up and see how my body responds. Monday was an intense leg workout that really got my heart pumping, so Tuesday will consist of  upper body with weights- sculpting those arms baby!

I am doing 3 sets of 15 reps with 15-20 Pounds- depending on the exercise. Pick a weight that fits your fitness level.

WARM UP- arm circles, arm cross overs, jog 5 minutes, STRETCH STRETCH STRETCH

Bent over dumbbell flys Stand with feet shoulder-width apart and knees slightly bent.  Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position. 

Dumbbell upright row: These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.

Dumbbell shoulder-to-shoulder press: Ready for this tricky move? Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Next, grasp the top of the dumbbell with your left hand and press it straight up overhead, bringing it down to your left shoulder. Repeat back and forth for reps with quick motions.

Prone rear delt raise: Delta, delta, we can help ya! Lie face down on an incline bench supporting your weight on your toes. Stick a pair of  dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.

 Incline lateral raise: Sit side-saddled on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).

Dumbbell spider curls: Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit?  Alternate left and right for single-arm spider curls. 

 Good old Push ups!: Straight head neck position, keep shoulders back and stable, core tight, fulkl range of motion.

 

 Dumbbell skull crushers:  Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.triceps-extensions-lying

I’m going to finish off with plank until failure. I am working on beating my best time: 5 minutes and 33 sec!!!  Get after it and sculpt sculpt sculpt! YOU KNOW THIS WILL BE KILLER AFTER WORKING THOSE ARMS AND SHOULDERS AS WELL!!

REFUEL!!! IN PREVIOUS POST I EXPLAIN WHAT TO PUT IN YOUR BODY. FOR DETAILS EMAILS ME: ablifestyle3@gmail.com

Motivational Fitness Workout Quotes

Workout of the DAY

wOrK hArD BuT plAy HaRdEr! #boombetter

Tomorrow I am already excited for my LEG, HAMMY AND BOOTY  workout!!! Monday’s are my favorite because I always start the day out with a big BANG. It will consist of all lower body. Remember to go at your pace and choose weight wisely for your resistance.

WARM UP: 25-50 reps depending on your level

25 -50 jUMP rOPES

25-50 HIGH KNEES

25-50KICK YOUR BUTT

25-50 JUMPING JACKS

Repeat 2X’s through

stretch your quads, hamstrings, glutes- FULL body- 3 -5 min max-Stay moving so muscles stay warm

first circuit:

1) 10 pounds in each HAND:

crab Squat

Advanced Crab Squat
Enlarge Image 
  1. Stand with feet slightly wider than shoulder-width apart and turned out 45 degrees.
  2. Bend knees 90 degrees into a squat, keeping torso upright and knees over ankles.
  3. From that position, step left foot to the right, walking sideways.
  4. Take about 20 steps to the right and repeat on the left.

2)Side-to-Side Squat

Intermediate Side To Side Squat
Enlarge Image 
  1. Stand with right side facing a step, hands on hips, right foot on top, left foot on floor.
  2. Bend knees 90 degrees. Stand up and push off with right foot as you hop onto other side of step.
  3. Repeat on left side, alternating 40 times
  4. Once I get going I really pick up the pace

3)  Lateral lunges each leg. Basically step side to side in lunge position with knee in alignment with your toes. Push off each leg and have weight in your hands for that extra push. Squeeze those glutes. Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

Do this 20 times ( 10 each leg)

4) Dumbell Double Lunge
1. Start by placing your feet shoulder width apart and holding dumbells at your side.
2. Step forward into a lunge keeping your upper body upright.
3. Return to the starting position and proceed into a reverse lunge with the same leg lunging backwards.
4. Return to the starting position and repeat with the other leg.
5. Continue 20 each leg  

5) Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat 20 repetitions and then repeat with the other leg. 

6)Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat. 20 times
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics 

7)Hip Bridge on Ball
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels on top of Flexaball with knees slightly bent.
3) Raise hips off floor by pressingheels into ball.
4) Return to start position.

20 times
To increase difficulty, raise and raise and extend arms above chest.  

8)Reverse Curl
1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor.
2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise. 20 times

9)

Squeeze, Twist and Crunch
1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder.
Return to start position and repeat with the other shoulder.20 times

I usually go through this twice. But I advice to only go through once for beginners. Also everyone’s body type and goals are different. Adjust the weight you need that fits your level!

After Stretch!!!!!! Your body will tighten up if not. 

After make sure to refuel your body!!! Muscle burning and pain soon after a workout is due to a buildup of lactic acid. Your body produces lactic acid when there’s not enough oxygen to feed the muscles. IDEAS TO restore and recoup your body so you can continue transforming it and igniting the FIRE WITHIN:

Do not consume JUST PROTEIN, as in a protein shake or protein bar. Protein fills your stomach and helps build and repair muscles, but it does not refuel your muscles.Your muscles want three or four times more calories from carbs than from protein. If you like the convenience of protein shakes, at least add carbs to them. Blend in some banana, frozen berries, and etc. Keep in mind that recovery calories “count.” Many frustrated dieters complain they are not losing weight despite hard workouts. Perhaps that’s because they gobble 300 or so “recovery calories” and then go home to a hefty dinner. By organizing your training to end at mealtime, you can avoid over-indulging in recovery-calories. For ideas e -mail me at ablifestyle3@gmail.com!

#quote: goalyup

WORKOUT OF THE DAY-FIRST DAY OF SPRING!!!!!!!!

 

BIKINIIII READY!

 

Everyone has the same 24 hours to work with every day. It’s how you decide to spend and prioritize your time that’s the real issue. It’s easy to make excuses and kid yourself about why you’re not reaching your fitness goals, but until you take responsibility for your actions you will remain in front of the television for one more evening, all the while moaning about how you can’t fit into your favorite clothes any longer.

“But I’m tired,” you tell yourself. I’ll just take it easy tonight and I promise to work out tomorrow.” Then tomorrow comes and you’ve got to work late and before you know it, another day has passed and still no exercise. Why is it that you can hold down a job, make it to classes, run a household and put everyone else’s needs ahead of your own, while you disappoint yourself every time you miss your own health goals?

Of course there are legitimate reasons to not exercise. But unless you’ve just given birth or had surgery, most of these reasons aren’t reasons at all—they’re excuses. If you’ve been allowing these excuses to keep you from the gym, it’s time to refocus. REFOCUSSSS! GET ON A HEALTHY NUTRITION PLAN AND GET YOUR BOOTY IN GEAR.

WORKOUT OF THE DAY!!! ALL BODY WEIGHT MOVEMENTS’

 

JUMPING JACKS-25

HIGH KNEES-50

MOUNTAIN CLIMBERS-30

SUPERMANS-30

repeat 3-4 times

STRETCH

CIRCUIT 1:

JUMP SQUATS- 45 SECONDS

PUSH UPS-45 SECONDS

SIT UPS-1 MINUTE

BURPEES-45 SECONDS

REPEAT 3-4 TIMES THOUGH WITH 1 MINUTE REST IN BETWEEN

CIRCUIT 2:

PLANK-1 MIN ( ALTERNATE LIFTING LEGS AT 30 SEC MARK)

CURTSY SQUATS-EACH LEG 1 MIN

LUNGE RIGHT LEG-1MIN

LUNGE LEFT LEG -1MIN

LEG LOWERS-2MIN

BURPEES 1 MIN

REPEAT 3-4 TIMES

 

 

COOL DOWN- LIGHT JOG, OR STRETCH STRETCH STRETCH

IF YOU HAVE ANY QUESTIONS ABOUT EXERCISES EMAIL: ABLIFESTYLE3@GMAIL.COM

 

GET SPRING/ BIKINI READY!!!! FOR NUTRITION CLICK HERE

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