Monday, June 30, 2014

Advanced Total Body Workout

Here is a great workout that will keep you moving.

Warm-Up: 12 Minutes on the timer
10 Squat Hammer Curl and Press 10lbs
10 Burpee with a Pushup
100 Single Mountain Climbers
1 Suicide
-Repeat over and over for 12 Min

Set #1
4 Exercises, 1:00 each exercise, :5 rest in between each exercise, :10 rest in between sets. Go through 2x
#1:Squat and Press with a Jump 5 lbs
#2. Mountain Climbers on Grey and Black 10lb med Ball
#3. Reverse Lunge Alternating Legs taking ball Over head
#4. Wall Ball
-Once you complete that 2x then do a school and back with medicine ball

Set #2:
3 Exercises, 1:00 Each exercise, :5 rest in between each exercise, :10 rest in-between sets. Go through 2x
#1: Baby Step Up R Leg
#2 Baby Step Up L Leg
#3 Explosions (or quick squats if you have to! 
-Once you complete that 2x then do a school and back with med ball

Set #3:
3 Exercises, :30 each exercise, :5 rest in between exercises, :10 rest in between sets. Go as hard as you can because its shorter time. Repeat 3 TIMES
#1 Modified pushups on Weights 10 lbs
#2 Shoulder Press from Knees 10lbs
#3 Froggers
-Once you complete that 3x then do a school and back with med ball 

Set #4:
3 exercises, 1:00 Each exercise, :5 rest in between exercises, :10 rest in between sets. Repeat this 2x
#1 Heavy Jump Rope (Janet Blue Nathan Green)
#2 Trx Tricep (facing away from boxing ring keep elbows by your ears and lower down and back up)
#3 Mountain Climb on Grey Med Ball 
#4 Tricep Dips
After you complete that 2x then do a school and back with med ball

Set #5:
3 exercises, 1:00 each, no rest in between complete 3x
#1 Basic Crunch
#2 Cross Over Crunch (on back bring r hand to l toe then L hand to R toe)
#3 Full Situps with Grey Med ball 10lbs
-after you complete that 3x school and back with med ball

Workout w KB, Boxing and Yoga Mat

-You need a 15lb KB, Boxing Gloves, and Mat

Set 1: go through this 2x
Push-ups on Mat x20
Plank to Pushup R x20 Lx20
Mountain Climbers x100
Quick Bike x100
Full Sit-Up x20
Quick Bike x100

Set #2: go through this 2x
Squat and Press KB x20
Alternating Reverse Lunge and Press KB x40
Swoop Lunge R x20 L x20
Walking Skaters w KB at Chest x30

Set 3: go through this 3x
Rapid Fire x50
Explosions x20
Squatted Rapid Fire x50
Low Pulsing Squats x30
Squatted Hooks x50
2 Down 2 up x100

Set #4: go through this 2x
Flurries x100
Plank Taps x50
1-2-3-2 x100 (each punch is 1)
Rapid Fire x100
Froggers x30 (do them!!!)
2 down 2 up x100

Set #5: go through this twice
Basic Crunch x30
Butt Ups x30
Turtle R x30 L x30
Bike Bike Butt up x20

Sunday, June 22, 2014

Grilling Recipes

Great Grilling Recipes!

Tuesday, June 17, 2014

Turkey Burger Recipes

Here are some great Turkey Burger recipes... Even your Husband and Kids will love!

Monday, June 9, 2014

Healthy Meal Ideas

Healthy Meal Ideas! 

BREAKFAST: *Recipes available online
Tips: A protein packed meal at breakfast will fuel you for the day and will jump start your metabolism. Most important meal of the day! Eat something 30 min to 1 hour after waking up.
 -CEREAL: Kashi Go Lean, Multi-Grain Cheerios, Fiber One, Kashi Go Lean Crunch, Special K- Protein Plus 
1 cup Oatmeal (Add Splenda, protein powder, berries, or almonds for an extra boost)
Dannon Light and Fit Yogurt with ½ cup Kashi Go Lean Crunch and Blueberries on top
Frozen Fruit Cup *, Prepared Smoothis *, Egg Fritter *
2 boiled egg whites, 2 egg whites scrambled with peppers and salsa, 2 scrambled egg whites on 1/2 english muffin
1 piece of wheat toast with reduced fat peanut butter or almond butter
1 whole grain english muffin
½ whole grain english muffin with 1 egg white and reduced fat cheese, Bran Muffin *
1 slice banana nut protein muffin *
1 grapefruit, small apple or pear, 1 small apple with peanut butter, Frozen Fruit Cup *
Cottage Cheese and Fruit
Pure Protein Bar, South Beach Diet Bar, Quest Bar
Pre-made Protein Shake: 
Myoplex lite shake, Pure protein shake

Snacks- * Recipes available online
Apple with reduced fat peanut butter,   
Pear, Grapes, Frozen Fruit (pack it for work and snack on it!)
Dannon Light and Fit Yogurt, Only 8 yogurt… Edgewood Creamery
Smoothie (gladiator from smoothie king), Cottage Cheese
1/4 cup hummus with Celery or Carrots, 3 pieces Kavli Crispy Thin (85 calories) 
15 Almonds, 100 Calorie bag of popcorn
1 cup unshelled Edamame, Reduced Fat Triscuit with light laughing cow cheese
4 Slices of deli turkey rolled up (can dip in spicy mustard)
½ can of tuna on 5 Reduced Fat Triscuit
1 Part Skim String Cheese, Quaker Rice Cake

LUNCH *Recipes available online
1 can chicken or tuna on a bed of mixed greens *see dressings below
Lettuce wrap with 5 pieces of low sodium deli turkey and spicy mustard
Open face sandwich(1 piece wheat bread w a piece of cheese and 6 pieces turkey)
Healthy Request Frozen Meal –see frozen meals below
South Beach diet frozen pizza
1 pkg of tuna (in a wrap, on 5 whole wheat crackers, 1 piece of bread, or Tuna Salad *

DINNER*Recipes available online
Salmon/Chicken/Shrimp Salad *,   Grilled Chicken with veggies
Steak Fajitas (no flour tortilla!)     
Chicken Catticatore (wheat pasta or no pasta) just veggies *
Western omelet (peppers,onions,mushrooms)  Chicken & Veggie Kabobs
Baked Fish ,  Tyson pork Tenderloin (lemon pepper or roasted garlic)
Grilled Shrimp, Shrimp/Chicken Fried Rice (with brown rice) with KIKKOMAN 
Taco salad with laura’s lean ground beef, Sliced Chicken over sautéed spinach
Chef Salad-with ham and turkey, egg whites, red. Fat cheese, mushrooms, green onions- 

Light Italian Dressing, Low Sodium KIKKOMAN teriyaki, Greek Seasoning, Garlic Powder, Salt and Pepper, Low Sodium Dales, Lemon Garlic Marinade Low Sodium(Lowry’s), Light Asian Sesame Ginger Dressing (KRAFT), Garlic Pepper, Basalmic Vinegar (great on chicken)
Light Italian Dressing, Light Newmans Own Basalmic Vinegar
Light Newmans Own Raspberry Walnut Dressing, Light Kraft Asian Sesame Dressing
Pomegranate Vinegar, Red Wine Vinegar (with basil and oregano) * no cals!!!
Basalmic Vinegar with Italian seasoning , Easy make ahead dressings *

GREAT DRINKS:Crystal Light, Lemon Water, Coffee with skim milk, Diet soda (one a day), Diet green tea, Sparkling Water
Steam Fresh Veggies, Lean Cuisine-Grilled Chicken Primavera
Morning Star Spicy Black bean Burger, Kashi Go Lean- Five Cheese Pizza
Healthy Choice-Chicken and Veggies, Lean Cuisine- Grilled Salmon and veggies
Slim a bear 100 cal  Sandwiches
Only 8 yogurt- Edgewood creamery
Breyers no sugar added Ice Cream
Blue Bunny 100 calorie Vanilla Fudge Bar
Sugar Free Popsicle
Kashi Oatmeal Dark Chocolate Cookies

No Sugar added yogurt w blueberries