Do you have trouble waking up in the morning to workout? Yeah, me too. That’s why when I woke up at 6am this morning I took it as a sign that I was supposed to walk over to the complex’s gym for a quick pre-work workout!
Let me back you up with a history of my morning workouts.
January-March: Went to 5:40/6:15am bootcamp and headed straight to work
March-Now: Hah – people workout that early?
Ever since I started kickboxing, I decided that I didn’t need to double my workouts. Now, I’m deciding that I need to push myself even harder and add more weight training to my daily routine. The morning is a great way to hit the weights in addition to my evening kickboxing/group exercise routine.
I found the Jamie Eason LiveFit trainer and heard great reviews so I decided to give it a try. For those of you who want to incorporate more weight training in your workouts, here’s what the program has for back/bis on day 2. For each move you will do 3 sets of 12 reps with 1 minute of rest in between. If you don’t have time to complete it in the morning (like I did) – try for 2 sets of 12 – your effort is what counts! :
- Wide Grip Lat Pulldowns
- One arm dumbell row
- seated cable row
- Underhand cable pulldowns
- Dumbell alternative bicep curls (used 10/15 weights)
- One arm dumbell preacher curl
- Standing bicep cable curls
Now I’m refreshed and ready to start my Friday. It’s amazing how a short workout can lift your mood and energize you. I hope you enjoy this workout as much as I did!
Happy friday 🙂
If you get off work at 5 – chances are by the time you hit the gym -it’s jam packed with those gym members: the text-on-the-machiners, the heavy grunters and the dumbell hoggers.
According to my online resources (and experience) the gym is most packed when people get off of work around 5:30-7pm. That’s not so convenient considering I myself get off of work at that time!
Whenever I find the gym to be very busy, I try to find workouts that require as little equipment as possible. I found this weight plate workout from Men’s Health to be very effective when modeled for females. All you need is a 10-20 lb weight plate and an open space and you’ll tone your whole body in under 20 minutes!
Move 1: Overhead Squat – Press plate overhead and stand in traditional squat position. Stand tall while squatting. That’s one rep.
Move 2: Plate Swing – Hold the plate in front of your chest with hands on both sides of the plate. Using your waist, thrust weight overhead and back down in front of chest.
Move 3: Upright Row: Hold plate with both hands in center in front of chest. Your chest is upright. Move plate upward as much as possible (elbows go out) – then lower plate back down. (View video here: http://www.youtube.com/watch?v=L8agsN3RfG8)
Move 4: Plate press and crunch – get down into a crunch position, knees bent with feet on the ground. Then, crunch while pushing plate up at an angle. (View video here: http://www.youtube.com/watch?v=jWa3Fri_xiY)
Move 5: Around the world shoulders: Hold plate in front of chest, then circle plate in rotations around your head. (View video here: http://www.youtube.com/watch?v=0qHUUo3VJ3s)
Have a wonderful day and be well 🙂
My younger brothers and sisters had no clue what going “gluten free” meant, and neither did my father – but little did they know, they were getting a delicious taste of what it meant to eat gluten-free when I came home for a weekend visit. I like to think of it as a gluten-free sneak attack – and it’s fairly simple to pull off as long as your dinner entree is savory with a zesty kick.
Am I a gluten-free eater? No. Have I considered going gluten-free? Yes. From research, I learned that going gluten free may help those with thyroid disorders, celiac disease or sensitive stomachs. However rather than cutting out gluten-filled foods, I learned that I can still reap the benefits simply by limiting my gluten intake and making easy substitutions.
This lemon chicken, red bean and quinoa recipe is one of those substitutions. I knew my pasta-loving family would enjoy.
- Chicken breast cutlets (I used about 2 lbs)
- 2 tbs Olive oil
- Lemon (1)
- 1 tsp balsamic vinegar
- 1/2 tsp dried mint
- Sea Salt (As much as you like)
- Pepper (A pinch)
- 2 tbsp Cumin
- 1 tsp paprika
- Quinoa (I bought a box of rice/quinoa mix at Publix)
- 1 small red onion
- 2 cloves Garlic
- 1 can red pinto beans – salt free preferred
Cook quinoa according to box directions.
To prepare chicken – Pat the chicken with cumin, mint, paprika, sea salt and pepper. Add about 2 tbsp of olive oil to skillet and add chicken. Squeeze lemon over chicken and cook over medium heat (about 5 min each side). Set aside when chicken is cooked completely.
Remove chicken from pan and add more olive oil. Cook the red onion with the garlic until it has a nice brown color.
Add the pinto beans and quinoa into the mixture when ready.
When you have a colorful mixture, add a teaspoon of balsamic vinegar to add some extra flavor. Pair mixture with chicken and dinner is served!
I tend to eyeball ingredients when I cook, but if you have any questions on how this was prepared feel free to ask and I’ll give you some tips. I hope you and your family enjoy this delicious gluten-free recipe.
While resting may seem easy, it’s always been difficult for this on-the-go girl. So I first of all wanted to thank all of my friends who have kindly reminded me how to slow down, drink fluids and most importantly: stay in bed! While I have taken time out of the gym to heal, I haven’t stopped brainstorming short and effective workouts for you, my followers! Here’s a workout I tested recently and found to be an effective and speedy workout.
This workout will have your arms feeling stronger, leaner and more toned! Start with a 5-10 minute cardio warm-up. Be sure to alternate each strength exercise with a cardio-boosting exercise to increase calorie burn. Not challenged enough? Up the cardio exercises to 1-2 minutes! Be sure to challenge yourself.
How did it go? Be sure to let me know in the comments. PS drink lots of water!