WOW#12 Workout Of the Week

2 Rounds of 20 Repetitions:

• Dumb Bell Flyes
• Bench Press
• Single Arm Dumb Bell Row
• Pull Ups or Chin Ups
• Push Press Squat
• Squat
• Heel Digs  (Lie on back, feet on stability ball, bridge butt up off ground, with your heels, roll ball back to your butt then straighten legs out, repeat movement.)
• Lunges
• Dumb Bell Curls
• Tricep Push Downs
• Crunches
• Floor Wipers (Lie on your back with legs straight, move legs from left to right like a windshield wiper.  The modification is to bend legs 90 degrees while moving legs from left to right.)
• Crunches
• Hanging Leg Raises or Lying Leg Raises

Help! I'm Always Hungry



Feed Me

Five small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. Eat healthy food every few hours.  Easier said than done in my busy schedule.  Here’s a few tips that I’ve incorporated to make my meal program a success.

Plan ahead. Five meals a day equates to breakfast, snack, lunch, snack and dinner. To accomplish this, plan what your menu.  Schedule to eat every two to three hours.



I'm Hungry!

Stock up. If you don’t have healthy food on hand, you’re going to grab whatever is closest, so before you try a five-meal-a-day program, stock up on good food:  complex carbs such as veggies, fruit, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.

Go for taste. Choose snack foods that are healthy and satisfying.

Whip up a smoothie: Blend fruit, milk, yogurt, and a little honey for a sweet, filling snack packed with vitamins, fiber, protein, and calcium.

Combine carbs and protein to stay full longer. Think whole wheat toast with peanut butter or a hard-boiled egg, whole grain pasta with olive oil and cheese, or oatmeal with fruit, milk, and honey.

WOW #11 Can you lift your own bodyweight?

Bodyweight: Timed for 30 minutes.
Set your timer for 30 minutes and perform 3- 5 rounds depending on how many rounds you can get in for 30 minutes.
Squats:  20 reps
Push Ups:  10 reps
Mountain Climbers:  20 reps each leg
Abdominal Bicycles:  10 reps each leg
Alternating Lunges:  10 reps each leg

High 5 Push Ups

High 5 Push-Ups (Push up, twist and place one hand in the air, look at it and bring back down to ground, followed by another push up, twist and place opposite hand in the air, look at it bring back down-repeat):  5 reps each arm
Split Squats (1 leg is infront of the other squat 10x on one side, then switch to the other leg for 10 reps)
Push Ups:  10 reps
Burpees:  10 reps
Crunches:  20 reps

WOW # 10 (3/12)



Workout #10

3 Rounds of 10-12 Repetitions

Incline Dumbell Press
Flat Barbell Press
Bent Over Barbell Rows
Single Arm Dumbell Rows
Overhead Dumbell Raises
Leg Extensions
Leg Curls
Weighted Walking Lunges (10 steps each leg)
Squats
Plank (30 Seconds)

If you like this workout, like it on Facebook please.  Thank you so much!
If you have any suggestions or comments please, let me know.  I'd love to hear from you.

My Weight Loss is Equivalent to What?!

1 pound = a Guinea Pig
2 pounds = a rack of baby back ribs
3 pounds = an average human brain
4 pounds = an ostrich egg
5 pounds = a Chihuahua

10 pounds= chemical additives an American consumes each year
20 pounds = an automobile tire
25 pounds = an average 2 year old
30 pounds = amount of cheese an average American eats in a year

40 pounds = a 5-gallon bottle of water or an average human leg
50 pounds = a small bale of hay
55 pounds = a 5000 BTU air conditioner
60 pounds = an elephant's penis (yep, weights more than his heart!)
66 pounds = fats and oils an average American eats in a year
80 pounds = the World's Largest Ball of Tape
90 pounds = a newborn calf
100 pounds = a 2 month old horse
111 pounds = red meat an average American eats in a year
120 pounds = amount of trash you throw away in a month
130 pounds = a newborn giraffe

138 pounds = potatoes an average American eats in a year
140 pounds = refined sugar an average American eats in a year
150 pounds = the complete Oxford English Dictionary
200 pounds = 2 Bloodhounds

No Excuses!

Excuses are nothing more than an option out of the life that we long to live. Making excuses is nothing more than a false reality that we create to make ourselves feel better or to gain the sympathy of others, which can cause damage to our character.

The solution?  Recognize excuses for what they are: Crap!  Once you are aware of the nature of excuses, you can take logical action to correct these damaging thinking patterns.

WOW #9 Workout of the Week

Perform 4 Rounds of 30 seconds of activity & 10 seconds rest for each exercise.  (Exercise for 30 seconds, Rest for 10 seconds, repeat, repeat...)

Upper Body:
1-Floor Dumbell Press
2-Alternating Dumbell Renegade Rows

Pictured at right.

Renegade Row

Description:

Arms in extended plank position.  Dumbell in hand, raise dumbell to side then place on floor and grab with the other hand and raise the dumbell to other side.
3-Dumbell ABC's
Description:
Cup dumbell with both hands extended directly infront of you shoulder height.  "Air" write the alphabet.  Choose either print or cursive.  It's up to you.
4-Dumbell Bicep Curls
5-Dumbell Tricep Extensions

Lower Body:
1-Dumbell Squats
2-Dumbell Stiff Legged DeadLifts
Description:
Grab two dumbbells and stand up straight with a slight bend in your knees.

Keeping your back straight, push your butt back and bend forward.

Keep going until your hamstrings are too tight to go any further.

When you have reached the limit of your range of motion, use your hamstrings to pull you back up to standing.

Video:  (click on link below)
https://www.issatrainer.com/hyperstrike/index.cfm?ExerciseID=1238&lastSearchType=getListByMuscleGroup&lastSearchKey=115
3-Dumbell Alternating Forward Lunges
4-Dumbell Alternating Reverse Lunges

Core:
1-Crunch Cycles
Description:
Move your feet in bicycle motion while forward crunching your torso.