Lovely Lower body workout

Ok-so this is a typical “leg day” for me….which was today…and oh look I know exactly what I did because I wrote it down! Yay!

At my gym they could not have made it easier to follow….4 of the 5 machines are in a row right there waiting for me to crush them. Hip Adduction, Hip Abduction, Glute machine and Hamstring curls. Boom, boom, boom and boom.  You can see how I increased the weight by 5 lbs each set (except for the glutes and quads).  With the quad machine I like to go light and do lots of reps-don’t want to bulk up that area. My hamstrings are not that strong so I keep it light on the weight for now and try to just increase a little each time. The  kettle bell squats I did at home when I got back and before I went running. I had high hopes of running 45 min outside but after 25 I thought I was going to die in the heat so I stopped so I didn’t! I rest for only about 30 seconds between each set and about a min before I start the next machine. I like to get in and get out. I warmed up for 5 min on the elliptical then I stretched. I also stretch a little in between machines if I feel I need it. I also, of course, stretch when I am completely done after running. I will prob stretch later this afternoon too. I love to stretch! Stretching is sooooo important to make sure you don’t injure yourself. How will you continue being awesome if you pull something because you didn’t stretch enough??? It is also important to make notes on what you liked, what you didn’t, how you felt-good or bad- and clearly its important to keep telling yourself you are awesome! (That was my note to myself today because I loved everything that I did)

Now go crush some legs!
xoxoxo-A

Staying Focused daily~because tomorrow may never even come~

Stay Focused! Rule #1 when trying to achieve results. Write stuff down. Keeping track and setting daily goals is the best way to go.Rome was not built in a day. I use a BodyMinder to keep track of what I am doing to my body and what I am feeding it. Its like a “To Do List” for your body. The most important part of you. The part that allows you to go and do and enjoy life.  I know it can seem overwhelming to keep track of all you have to do in a day and now I want you to write down your workouts and what you ate? Seriously? YES, seriously!!! It will help keep you accountable and get results. It gives you an outline for each day, including columns for how much water you drank to how intense your workout was and a meter to grade your goals met for the day.Of course it also helps you keep track of cardio, strength training and calories. I don’t want you to worry about where you are going to be in 2 weeks or in a month or 2. Where are you today? Where will you be tomorrow? What steps are you taking today to achieve the results you want? I have used this and then stopped and I assure you that it is better to use than not.  You can look at it and be proud of how awesome you are. It’s right there on paper as proof!

 

DFTBA!

Mini Meat Muffins!

I got this idea from this recipe: http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm

I changed it just a little!

I added chopped asparagus and used flaxseed meal and oat bran instead of oats.

I added hot sauce and crushed red pepperflakes and did not use cumin. I used fresh thyme because I have it growing in my window.

Don’t be afraid to use what you have on hand already, substitute or omit some ingredients….you do not ever have to follow recipes exactly! I think it’s boring, I like to make it my own…so go make these your own!

These are great for you and I promise they are delicious!!! These are also great for your kids!  Mini so they are appealing to little ones-like meatballs and like mini muffins! I made 1 batch of the mini and 1 batch of the full size. I ate some, refrigerated some and froze some.

That’s how I do what I do-Enjoy!!!! xoxoxo-A