Thursday, April 17, 2014

Biceps & Triceps - 4/18

Biceps:
-Barbell curls against a wall
-Cable curls with EZ bar
-Cable single arm curls
     superset with dumbbell hammer curls

Triceps:
-Cable rope overhead extensions
-Barbell close grip press
-Cable single arm pushdowns
     superset with triangle push ups

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
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For this week's combo pack (meal plan & 5 workouts):
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Happy Flex Friday! My summer and winter training emphases vary slightly, so I've been enjoying a change of pace in the gym. In winter, I like to focus more on legs/glutes - lifting heavier and targeting my lower body more often. In summer - the season of tank tops and short shorts - I like to focus more on my upper body as it's exposed more and lean, defined legs, so I train upper body more often and focus on decreasing overall body fat. It always amazes me how your body is your creation and a reflection of the time and work you put into it.
Gym Style Details:
Top & Pants: Lululemon
Shoes: Nike Frees

Tip of the Day: My Friday Fact - sharing bits and pieces about myself every Friday because you all are so open in sharing your journeys and experiences with me. I've been getting a lot of new readers lately, so I thought I would share some of the basics about me this week!
Age: 23
Height: 5'7''
Location: Houston, TX
Family: mom, dad, one younger sister, and proud Auntie to a 5lb pomeranian, Lola and a toyger cat, Ziggy :)
Significant other: Anthony, my man of almost 8 years <3
Future career: dentist & entrepreneur
Favorite hobby: cooking
Favorite color: pink (is that a given?)
Favorite meal: miso salmon or coconut shrimp
Favorite junk food: flaming hot cheetos
Favorite place: Naples, FL or Dallas, TX


Wednesday, April 16, 2014

Back & Glutes - 4/17

Back:
-Cable single arm pull downs
-Cable rope seated lat pull downs
-Barbell bent over reverse grip rows
     superset with inverted rows

Glutes:
-Cable kickbacks
     superset with resistance band squatted side steps
-Barbell stiff legged dead lifts
-Barbell good mornings
     superset with glute bridges

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
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For this week's combo pack (meal plan & 5 workouts):
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ROW ROW ROW - inverted style!
Gym Style Details:
Top & Crops: Lululemon
Shoes: Nike Pegasus

Tip of the Day: When it comes to the length of your workout, think quality over quantity. We often get in the mindset that longer, harder, faster or more is better, but that's not always the case with exercise. Also, for someone just getting into a workout regimen, thinking about an hour long workout can feel overwhelming. Fortunately, the quality of your workout is really what matters. In fact, the vast majority of my workouts are just 35-40 minutes (sometimes even just 30 minutes). 3 simple ways to increase quality to reduce the length of your workouts: 1) supersets: moving from one exercise right into the next, taking no rest in between movements 2) decreasing rest times in between sets 3) making a play list prior to working out (how many times do you stop to search for just the right song lol). You CAN get a great workout in a short period of time, knowing it's all about the effort you give to each exercise!

Tuesday, April 15, 2014

No Equipment Cardio & Ab Circuit

Warm Up:
-Jumping jacks
-Rest
-Jumping jacks
-Rest

Circuit:
-Squat jumps
-Sprint
-Crunches
-Rest
-Alternating jumping lunges
-Sprint
-Russian twists
-Rest
....repeat _x

Cool Down:
-Jumping jacks
-Rest
-Jumping Jacks

Dollar a Day Training: Downloadable version includes time/rounds specifications for the cardio workout as well as sets/reps and step by step instructions for the ab workout; I included my personal training tips and exercise descriptions for the abs movements.
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For this week's combo pack (meal plan & 5 workouts):
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I believed and I achieved.
Gym Style Details:
 Top & Crops: Lululemon
Shoes: Nike Duel Fusion

Tip of the Day: Believe you can and you're half way there. I am just a normal chick... I work. I go to school. I clean my home. There are days I want to lay in bed and watch TV. There are days I want to eat my body weight in pizza. I don't have a super power for motivation or for getting fit. I believe I am capable of living a healthy life and finding fulfillment in the physical, mental, and emotional results that follow. Belief is the first step! If you can begin to believe you can and will achieve your dream body, you just took the biggest step. Are you believing in yourself? What can you do to start??

Monday, April 14, 2014

Chest & Shoulders Circuit - 4/15

-Dumbbell incline chest press
-Dumbbell shoulder press
-1 min cardio
....rest & repeat _x

-Barbell upright rows
-Barbell flat bench chest press
-1 min cardio
....rest & repeat _x

-Cable side lateral raises
-Push ups
-1 min cardio
....rest & repeat _x

-Cable rear delt pulls
-Medicine ball psh ups
-1 min cardio
....rest & repeat _x
Dollar a Day Training: Sets, reps, weight suggestions, and specifications for the 1 min cardio intervals are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

Gym Style Details:
Top: TJ Maxx
Shorts: Lululemon
Shoes: Asics

Tip of the Day: Sleep for results! Sleep is often an underestimated and undervalued element in seeing results. In fact, it's one of my top tips for those just getting into a weight training program and those looking to push through a plateau. Exercise, especially weight training, physically breaks down muscle fibers, and via proper rest and recovery those muscle fibers can repair and repeal, revealing results. The essential piece in the equation is *rest* and recovery. I can physically feel when I'm not getting enough sleep; my body feels sore longer, my metabolism feels slower, and the obvious energy levels suffer. Whether it's getting to bed earlier or setting the alarm clock back a bit, make sleep a priority!

Sunday, April 13, 2014

Legs & Glute (Lunge Emphasis) - 4/14

-Dumbbell single leg lunges with back foot on bench
-Leg extensions
-Leg curls
-Barbell walking lunges with kickback
-Dumbbell side lateral lunges
     superset with dumbbell reverse lunges

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
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Count 1-2-3 on the negative! Total game changer! Don't believe me?! Try it out and let me know how you feel the next day....oh my, ouch, ahh, eeeek. You know, those good feelings ;)
Gym Style Details:
Top & Crops: Lululemon
Shoes: Nike Pegasus

Tip of the Day: Lunges? Squats? What's your preference when it comes to booty sculpting?! First, let's begin with some booty anatomy; yes, there is such a thing! Your butt actually consists of three gluteal muscles: gluteus maximus, gluteus, medius, and gluteus minimus. Different exercises that target the glutes will target these three muscles in different ways. Additionally, it's nearly impossible to target just the glute muscles as other leg muscles, such as the quadriceps (front of legs) and hamstrings (back of legs) will engage to complete a particular exercise. Personally, I prefer lunges over squats to target the gluteus maximus (the "meaty" portion of the butt). Squats require a great deal of balance and developed core and hip control, which takes time to develop; contrary, lunges are a unilateral movement, meaning they are one sided, which enables to me focus better on engaging the glutes. There are so many variations of lunges that target the legs and glutes in different ways. I included many of my favorites in today's workout.

Friday, April 11, 2014

April 13-19 Meal Plan & Dollar a Day Training Workouts

A one time download - weekly meal plan & 5 days worth of the dollar a day training program workouts. These items are updated each week & posted on Saturday to allow for time to grocery shop, cook, and plan when workouts fit into your schedule!

About this week's meal plan: Meals are tasty and easy - no major food prep & very few ingredients. This meal plan is NOT a restrictive calorie/low carb diet; it's 5 healthy meals designed to promote a healthy metabolism to allow you to build a fit body and shed some fat!  My favorite meals 1) Breakfast Tacos 2) Asian Style Turkey Burger 3) Healthy Burrito Bowl 4) Chicken Nuggets

About this week's workouts: 5 workouts consisting of weight training (legs, glutes, calves, back, chest, biceps, triceps, shoulders, abs) & HIIT cardio designed to build a fit body while decreasing body fat. Workouts that are result driven and motivating at ~45min per workout. My favorite workout this week: no equipment cardio & ab circuit & lunge emphasized leg workout.

This is my meal plan and week of workouts that I follow; I share in hopes of reaching our goals together! As always, the meal plan serves as one day full of meals and is repeated for 7 days, which is not too long to get sick of the food but allows for food to be pre-made in mass amounts. Typically, I do 5 meals - meals 1, 2, and 4 are more of a breakfast, lunch and dinner, while meals 3, and 5 are smaller portioned meals to keep my body fed properly throughout the day. Additionally, there is an optional post-workout shake/meal that can be added any time during the day. I did not want to provide specific times to eat these meals as everyone's schedule varies; I suggest meal 1 should be consumed within 1 hour of waking and then all other meals should be spaced 2.5-3.5 hours apart (give or take depending on your schedule). My meal plan style is SIMPLISTIC; I've found the more ingredients and the longer the prep, the more likely one is to fall off the plan.
After payment, you will see a link to return to sellfy to download or you can download from a confirmation email that will be sent to the email linked to your paypal acount. This downloadable pdf can be printed or saved to your mobile device for easy access in the grocery store or gym!

For the combo pack (meal plan & 5 workouts):
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For just the meal plan: 
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For just the 5 dollar a day training workouts: 
buy
 
As always, dollar a day training program downloads will be available on each day of the week for downloading one at a time.

Thursday, April 10, 2014

Biceps & Triceps Circuit - 4/10

-Dumbbell incline curls
-Dumbbell hammer curls
-1 min cardio
....rest & repeat _x

-High cable single arm curls
-Cable rope hammer curls
-1 min cardio
....rest & repeat _x

-Cable rope overhead extensions
-Cable kickbacks
-1 min cardio
....rest & repeat _x

-Bench dips
-Dumbbell single arm overhead extensions
-1 min cardio
....rest & repeat _x

Dollar a Day Training: Sets, reps, weight suggestions, and specifications for the 1 min cardio intervals are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

Don't let all the pink fool you, I'm not afraid to get down and dirty, and a lotta bit sweaty. When you want to achieve your goals, get comfortable with being uncomfortable!
Gym Style Details:
Top: Forever 21
Shorts: Lululemon
Shoes: Nike Frees

Tip of the Day: Don't forget your water when you're on the go! I'm sure by now you've heard over one hundred times how important water is, to drink approximately eight eight ounce glasses per day, and so on. While I have to agree with those statements, I also want to leave a friendly reminder to bring your water with you while you're out and about: car trips, shopping, movies, errands etc. I will be the first to admit... I don't always remember to grab a water bottle when I'm buzzing around, but it's so important and something I really try to stay conscious of! It's not only essential to monitor your daily water intake, but also to ensure you're drinking water regularly throughout the day (ie: not just extra large glasses a few times per day). I love this personal fruit infusion water bottle from Walmart for just $5 to keep my hydrated while I'm away from home.

Wednesday, April 9, 2014

Back & Glutes - 3/10

Back:
-Assisted pull ups
-Seated cable rows
-Stiff arm pushdowns
     superset with bent over cable rows
-Barbell rack pulls

Glutes:
-Dumbbell single leg dead lifts
-Dumbbell sumo squats
     superset with single leg glute bridges
-Leg press

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

Early morning workouts call for bright colors!
Gym Style Details:
Top & Crops: Lululemon
Shoes: Asics

Tip of the Day: Meal prep made easy = the grill. In my mind, there's no better "grilled" taste than food fresh off an actual grill. I sometimes call my food grilled when I cook it on the stove top, but that's no comparison to truly grilled food. Lately, I've been cooking my meat AND VEGGIES on the grill. It is an amazing way to cook mass amounts in a very short period of time, especially meat. There are a variety of spices and healthy, natural marinades I use. Some of my favorite spices: Mrs. Dash garlic and herb, Mrs. Dash fiesta lime, Italian seasoning, garlic powder, red pepper flakes, sea salt and pepper. My favorite marinade: Annie's organic green garlic dressing. If you're looking to grill veggies, try placing them on tin foil on the grill; pepper and zucchini are my two favorite veggies to grill.

Tuesday, April 8, 2014

Booty Sculpting Plyometric Cardio & Abs

Cardio:
-Walking/jogging in place (warm up)

-Incline mountain climbers
-Box jumps
-Decline mountain climbers
-Rest
-Skaters
-Burpees
-Skaters
-Rest
....repeat _x

Abs:
-Lying leg lifts into a reverse crunch
-Lying right oblique leg lifts
     superset with lying left oblique leg lifts
-Toe touches

Dollar a Day Training: Downloadable version includes time/round specifications for the cardio workout as well as sets/reps and step by step instructions for the ab workout; I included my personal training tips and exercise descriptions for the abs movements.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

A preview of today's workout - a longer video can be found on my Instagram
Gym Style Details:
Top: Forever 21
Shorts: Lululemon
Shoes: Asics

Tip of the Day: What do you eat on a given day? What do your meal plans consist of? Are your meal plans meals you are eating? Lots of common questions I receive, so I thought I would take the time to share what works for me so that you can possibly see if it works for you or how you can tweak it to work for you. This is my day of meals in pictures. On my blog, I share MY weekly plan of what I will be eating and the exact workouts I will be doing. About 1 1/2 years ago, I found that when I created a plan, I saved money at the grocery store by buying only needed items (college student tip) and I was more likely to stick to my plan if it was written out in black and white. Then, I decided to share that with you all on my blog each week and I just love knowing so many of us are sweating in the same ways and eating healthy meals together. To sum it up - I eat 5 meals per day: breakfast, lunch, afternoon snack (smaller meal, typically a salad), an early dinner (around 5/530pm) and an evening snack (another smaller meal). I do include all nutrition info/macros for each meal and the day on my meal plan downloads, so you can easily adjust and substitute to your desired proportions or to include your fav food items. I update those every Saturday and post to my blog - the meals require few ingredients and an easy prep as I'm no master chef. Hope this helps answer a lot of your questions.

I shared that on Instagram yesterday, and promised to share more about those meals on here today. So going left to right and top to bottom:
Breakfast: omelet with mushrooms and turkey sausage, fresh fruit, and potato/pepper 
Lunch: ground turkey, mashed avocado, and fresh salsa with lime juice
Afternoon snack: Chicken salad with veggie toppings
Dinner: Pork chop with roasted potatoes, peppers, and onions
Evening snack: banana choc chip microwave muffin

Monday, April 7, 2014

Chest & Shoulders - 4/8

Chest:
-Push ups off knees
-Dumbbell incline flyes
     superset with dumbbell incline press
-Cable chest press

Shoulders:
-Barbell press
-Dumbbell chicken wing side lateral raises
     superset with dumbbell side lateral raises
-Cable front raises
-Dumbbell incline rear delt flyes

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

Every day is a little bit warmer and a little bit sunnier! Loving it! Such wonderful motivation for me to keep killing my workouts, stay creative with healthy foods in the kitchen, and leaaaaan outtttt. I believe in positive reinforcement, and that's just what the sunshine does for me! It's a cycle I can get used to :)
Gym Style Details:
Top & Crops: Lululemon
Shoes: Nike Frees

Tip of the Day: Planning a workout split involves a thoughtful design. I'm often asked what my workout split is, and to get the term defined, a split is the rotation and groupings of workouts that target specific muscle groups. So for instance, this week's split is legs, chest/shoulders, cardio/abs, back/glutes, and biceps/triceps. If you've been following my workouts for some time, you may note that we've done different splits, such as grouping back and biceps together on one day. I have two main things I keep in mind when designing a split: 1) time for recovery - I like to leave a minimum of 48 hours before targeting the same muscle group 2) grouping assisting muscle groups - in a pull up, you're not only working your back, but also engaging your biceps. There are many larger muscle groups that engage secondary muscle groups in achieving the movement, so I like to group those muscle groups together on one day. I do like to switch up the split, so you will notice I change it occasionally!