We also understand that when you do strength training, you need to work multiple body parts. If you are working your glutes, add a shoulder press when you rise to the start position. If you are doing a push up, raise your back leg 18 inches off the ground to work your glutes and leg. If you are doing biceps, try doing the move while balancing on one leg. That kicks in your core and balance while working your biceps.
When doing cardio, try sprints instead of a steady pace for twice the amount of time. The rise and fall of your heart rate, burns calories faster! Try a Spinning class for a great interval training opportunity.
Be creative. The sky is the limit. Have fun and keep it fresh.
Monday 05/16/11- Exercise Diary:
Strength train- trainer
the game is 15 reps, 4 sets
one leg squat with staps ( hooked to ceiling)
alternating one-arm dumbbell pullover- medium tube, lying on the ground
standing rear delt pull- 5 lb
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cable, one arm/oppositie leg- pullover- 40lb/45lb
cable rear leg curl (standing)-50 lb
lying abs- legs open crunch binto teaser
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bench sit down- 25lb
recline bench chest prss- 15lb
standing single arm back pull- 30 lb (lats)
ab tape- 15 min
05/16/11- Monday Food Diary:
Breakfast-
1 cup egg whites (120 cal)
2 pieces Ezekial brd with 2 tbl organic almond butter (260 cal)
1/2 banana (50 cal)
Lunch-
black bean veggie burger, 1 whole wheat, low-carb tortilla, 2 slices tomato, 1 slice avacado, 4 slices of cucumber, cajun seasoning, 1 tsp balssamic vinegar-aged (315 cal)
P.M. Snack-
8 oz fat free cottage cheese (90 cal)
Dinner-
5 oz broiled cod (190 cal)
1 cup wild rice, onion, garlic ( 200 cal)
clean cole slaw* ( 80 cal)
2 cups wilted spinach in 1 tsp EVOO with roasted garlic(90 cal)
Dessert-
apoached pear with vanilla beans ice cream, drizzle with sugar free butterscotch syrup (210 cal)
TOTAL CALORIES- 1614
*1 cup shredded brocolli slaw and purple cabbage tossed with 1/2 cup 0% greek yogurt, 1 tsp apple cider vinegar, i tsp chives, 1/2 pack of sucanat and a pinch of sea salt
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