Check Out My Brand New 3 Day Full Body Workout !!!

Hello everyone I hope you have all had a great week and have a very healthy weekend.  This morning I thought that I would  post my brand new 3 day full body workout before I go to my bootcamp class at 24 hour fitness which I've been doing for about 2 weeks now.  I had been doing the same workout for several years and this has been a great change up with much more challenging exercises. 


MONDAY

Bike 1 Mile  (2:30 Or Less)
Cable Rows - 105,120,135 -  8 Reps Each
Bar Pull Ups - 3 Sets, 10 Reps Each
Free Motion Pull Down - 130,150,170 - 6 Reps Each
Free Motion Twist 50,60,70 - 10 Reps Each
Pushups - Legs Together, Touching Nose - 3 Sets, 8 Reps Each 
Cybex Tricep Machine - 70,80,90 - 8 Reps Each
Seated Hammer Machine Press - 70,80,90 - 6 Reps Each
Hip Abductor - 110,170,170 - 10 Reps Each
Mountain Climbers - 3 Sets - 20 Reps Each
Leg Extensions 140,170,170 - 6 Reps Each
Plank - 30 Sec. - 3 Reps (Arms Wide)
Ab Rockers - 3 Sets - 10 Reps Each
Bike 1 Mile (2:30 Or Less)

WEDNESDAY

Elliptical 100 Cal. - 8 Min. Or Less (Quick Start) Switch Directions Every 25 Cal.
Palm Up Pull Downs - 165,180,195 - 6 Reps Each
Barbell Curls - 60,70,80 - 6 Reps Each
Free Motion Squat Rows - 100,120,140 - 8 Reps Each
Incline Barbell Press - 95,115,115 - 7 Reps Each
Seated Dumbbell Shoulder Press - 20 Lbs. - 3 Sets, 10 Reps each
Rope Extension Triceps - 40,50,50 - 6 Reps each
Kettle bell Swing (44 Lb.) 3 Sets - 20 Reps Each
Leg Curl - 140,170,170 - 6 Reps Each
Squat Press Elbows Inside - 3 Sets- 10 Reps Each
Hanging Knee Raises - 3 Sets - 10 Reps Each
Side Plank Lifting Hips - 30 Sec. Each Side - 3 Sets
Exercise Ball Crunch - 3 Sets - 15 Reps Each
Elliptical 100 Cal. - 8 Min. Or Less (Quick Start) Switch Directions Every 25 Cal.

FRIDAY

Treadmill (Interval Mode) 20 Min. - @ 4.0
Free Motion Curl - 40,50,60 - 8 Reps Each
Bar Pull Ups - 3 Sets - 10 Reps Each
Machine Assisted Pull Ups - 110,100,90 - 6 Reps Each
Machine Assisted Dips - 90,80,70 - 6 Reps Each
Triangle/Tricep Push Ups - 3 Sets - 8 Reps Each
Hands Inside Push Ups - 3 Sets - 8 Reps Each
Step Ups 30 Lb. Dumbbells Each Hand - 3 Sets - 10 Reps
Single Leg Squat On Bench (Leaning Forward) - 3 Sets - 6 Reps Each Leg
Cybex Leg Press - 250,290,330 - 15 Reps Each
Ball Tucks - 3 Sets - 10 Reps Each
Crunches(Finger Tips Touching Back Of Shoes) - 3 Sets - 25 Reps Each
Flutter Kicks - 3 Sets - 10 Reps Each
Plank Feet On Bench To Push Up Position - 3 Sets - 5 Reps Each Arm Per Set
Treadmill (Interval Mode) 20 Min. - @ 4.0


Here is my new 3 day a week full body workout routine which I have been doing for several weeks now.  Also on my days off from lifting weights I make sure to do atleast 60 minutes of cardio.  So a tip that I would give is that if your getting bored with your workout or exercise then change things up to make it fresh and more challenging.  Have a great and very healthy weekend!!!! 

Here Is My Full Body Workout That I Started After I Dropped Over 200 Lbs.

Hello everyone I hope you have all been doing great lately on your weight loss journey or maintaining your weight loss which I've been doing for several years now.  I thought I would post my old full body workout that I did for about 2 years and was a great way to tone up after losing over 200 pounds.  I do 3 sets for most of my exercises which has been working good for me. On Tuesday,Thursday, Saturday, and Sunday I try to get in atleast an hour of cardio so that I'm doing some form of exercise daily. I hope by posting this that it can give you an idea of what helped me out right after my weight loss in maintaining while toning up at the same time.

OLD WORKOUT

MONDAY

Free Motion Squat Pull Down - 110.130,150 - 6 Reps
Wide Leg Push Ups - 3 sets of 8 push ups
Squats With Dumbells - 30 Lbs in Each Hand  - 3 Sets - 12 Reps
Machine Assisted Pull ups - 120,110,100 - 6 Reps
Machine Assisted Dips - 120,110,100- 6 Reps
Barbell Curls - 40,45,50 - 10 Reps
Leg Curls - 110,125,140 - 6 Reps
Rope Extension - 30,40,40 - 6 Reps
Plank - 30 Seconds 1 Set
Crunches - 20 reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets
Single Leg Squats - 6 Reps each leg - 3 Sets
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M.

WEDNESDAY

Close Grip Palm Up Pull Downs - 135,150,165 - 6 Reps
Close Grip Overhand Grip Pull Downs - 135,150,165 - 6 Reps
Fly Machine - 140,150,160 - 10 reps
Reverse Fly Machine - 80,90,100 - 10 Reps
Incline Machine Press - 50,60,70 - 6 Reps
Squats With Dumbells - 30 Lbs In Each Hand  - 3 Sets - 12 Reps
Step Ups Small Stool - 30 Lbs In Each Hand - 3 Sets - 10 Reps
Rope Extension - 30,40,40 - 6 Reps
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M.
Single Leg Squats - 6 Reps each leg - 3 Sets
Barbell Curls - 40,45,50 - 10 Reps Plank 30 Seconds 1 Set
Crunches - 20 Reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets

FRIDAY

Free Motion Squat Pull Down - 110.130,150 - 6 Reps
Step Ups Small Stool - 30 Lbs In Each Hand - 3 Sets - 10 Reps
Wide Leg Push Ups - 3 sets of 8 push upsClose Grip Palm Up Pull Downs - 135,150,165 - 6 Reps
Rope Extension - 30,40,40 - 6 Reps
Leg Press  - 270,270,360 - 10 Reps Each
Machine Shoulder Press - 50,65,80 - 6 Reps
Barbell Curls - 40,45,50 - 10 Reps
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M
Plank 30 Seconds - 1 set
Crunches - 20 Reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets
Single Leg Squats - 6 Reps each leg - 3 Sets

In my next blog I will write down my brand new 3 day full body workout that I've been doing for about 2 weeks now.  Have a very healthy rest of the week and weekend!!!

I'm Finally Getting Started On A New Weight Lifting Routine!!

Hello everyone I hope you have all been doing great and eating healthy along with daily exercise..
For the past 2 years I have been doing the same full body weight lifting routine at the gym which I go to 3 days a week.  This has become a bit boring and so I have finally started to see a personal trainer to get a new and more advanced full body weight lifting routine which I will be doing 3 days a week.  The reason I do full body workouts is in case I can't make a workout then I can just continue on my next day that I can workout without worrying about what body part I need to work out. My trainer fully agrees with me so It's going great.  I have learned about 20 new exercises so far not counting today and when I'm done I'll have a brand new 3 day a week full body workout that will be fresh, more advanced, and keep me excited about going to the gym with my new full body workout routine :o)  I'm also learning new cardio workouts that I can do on my days off from weight lifting which is great as well.  

So the tip I would give everyone that may be getting bored with the same exercises day in and day out is to completely change your workouts from what you now do so that you look forward to exercising which is exactly what is happening to me right now. You can still workout the same muscles as you do now but with different or more advanced exercises which will help keep you excited about working out.

You don't have to see a personal trainer for this but it has been a big help for me!
When I have my complete 3 day workout complete I will post it up along with my old workout so you can see the differences in my workouts and how the same muscles are being worked out just with different and more advanced exercises.

Have a great, very healthy weekend and upcoming week ahead!!! 

CRAVING MEXICAN FOOD? TRY THESE HEALTHY STEAK TACOS!!

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forget the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!



Chipotle Flank Steak Tacos With Pineapple Salsa

Ingredients

12 soft whole-wheat or whole-grain tortillas

1 teaspoon extra-virgin olive oil

1 teaspoon chipotle chili powder plus 1 pinch, divided

1 teaspoon Kosher salt, divided

1 pound organic flank steak beef, trimmed of fat

1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings

1 organic red bell pepper, finely diced

1/2 cup minced red onion

1/4 cup chopped fresh organic cilantro

2 tablespoons red wine vinegar

Preparation

Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.

Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.

Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

Hope Everyone Is Having A Healthy Week  :)

How Eating 5 Times A Day Has Helped Me On My Weight Loss Journey

Hello everyone I hope you are all doing great and are ready to enjoy the super bowl tomorrow evening between the Pittsburgh Steelers and Green Bay Packers. 

What has helped me out tremendously throughout my weight loss journey is to not be too hungry or too full and I have done this by eating 5 small meals throughout the day and evening.  I try to eat every 3 hours so that I don't get too hungry and by doing this I make wiser food choices.  Here is an example of what I eat and the times on a daily basis.

I wake up usually around 5:30 am and have my first meal by 7 am.  I enjoy eating a good portion of regular oatmeal which satisfies me until my next meal which is about 3 hours later.  Around 10 am I usually have a piece of fruit (orange,apple, banana, grapes) and vegetable (baby carrots are a favorite of mine) which keeps me going and satisfied until my next meal.  I try to have my lunch which is my 3rd meal of the day by 1 pm and more than half way through my shift at work which is great. A typical lunch for me which is probably my biggest meal of the day since I'm the most physically active around this time of the day would be a turkey sandwich on whole wheat bread with mustard. Along with the sandwich I have an apple, grapes, fat free pudding cup, applesauce, fat free yogurt, string cheese, and a 32 ounce Gatoraid G2.  About 4 pm I like to have my fourth meal of the day a fiber one bar and a protein shake depending on if I'm going to the gym to workout after work which I usually do on monday, wednesday, and friday.  This satisfies me until dinner even on the days that I go to the gym.  Between 6 pm and 7 pm I usually have my 5th meal of the day which is pretty much different every day so an example would be turkey tacos.  I use corn tortillas, with ground turkey, shredded lettuce, chopped up tomatoes, onions, salsa, fat free refried beans, and spanish rice. I usually have a couple tacos but stop when I feel satisfied and not stuffed.  Before bed usually around 9 pm if I'm in the mood for a little treat I have recently been having a chocolate or french vanilla weight watcher smoothie that I make in my small blender which is perfect for one serving.

This is an example of what I eat and how often I eat on a daily basis which has helped me on my weight loss journey where I have dropped well over 200 pounds and maintained for over 2 years now  :)



Have a great weekend, week ahead, and enjoy the super bowl!!!

6 Ways to Reduce Stress and Protect Your Heart

Hello everyone I hope you are all having a very healthy week so far!!

I found an excellent article from everyday health that I thought would
be great to share!!




REDUCE THE HARMFUL EFFECTS OF STRESS ON YOUR HEART AND MIND


People with heart health concerns should be especially careful about managing the different sources of stress in their lives. The body's natural response to stress can increase your heart rate, raise your blood pressure, and release stress hormones, according to experts at the Journal of American Medicine Association. Stress also forces the heart muscle to work harder.


The American Heart Association (AHA) suggests that acute and chronic stress may also affect other risk factors and behaviors, such as high cholesterol levels, a person's inclination toward smoking, the urge to overeat, and lack of interest in physical activity. Robert Ostfeld, MD, M.Sc., an associate professor of clinical medicine at Montefiore Medical Center in New York City, adds that stress can put a strain on blood vessels and predispose a person to heart disease. "It's not healthy for you heart," says Dr. Ostfeld, "but there are a variety of techniques that can help you reduce the stress in your life."


1.  Build a Support System


Start by talking to your spouse, family, and close friends about your health and your aspirations to manage the stress in your life. They may be able to help you take on, reduce, or alleviate certain stressors. You may also consider joining a support group for people with similar heart-related health conditions or starting individual counseling to help you learn more effective ways for tackling stressful situations.

2.  Recognize Your Stress Triggers

Learn to identify the things in your life that trigger stress — the workload at your job, frustrating relationships with family members or friends, driving in traffic, fear revolving around your health condition — and try to figure out ways to either avoid those triggers, or cope better with them through improved communication, deep breathing exercises, anger management, or even talk therapy.

3.  Schedule in 'Time-Outs'

Ostfeld suggests making a concerted effort to take time out of your day to relax. It can be as easy as taking 20 minutes to simply sit and think, to take a bath, or engage in an activity that sooths you, like reading, doing a crossword puzzle, or practicing some yoga.

4.  Find Fun Stress-Relieving Activities

Jogging, cycling, swimming, and walking a dog are examples of physical activities that are not only good for your overall health, but are also smart ways to reduce stress, according to Ostfeld. Choose an activity (or several) that you enjoy and do them regularly to keep your stress levels under control, but be sure to check with your physician before starting any exercise regimen.

5.  Soothe Your Soul With Music

Music can go a long way in improving your mood on your commute to work, at the office, while working out, or even while grocery shopping. When you're starting to feel the effects of stress, turn to your favorite songs, playlists, or station on the radio. "Listening to calming music," Ostfeld adds, "may also lower blood pressure."

6.  Learn How to Say "No"

One of the best ways to manage the stress in your life is to avoid taking on more responsibilities or social obligations. Set boundaries with family members or friends, be assertive when it comes to your workload and hours, and plan your schedule so you have the time you need to get things done. "Structure your life in a way that helps you manage stress," suggests Ostfeld. "And don't sweat the small stuff."


Hope this article helps everyone out
Have a great and very healthy rest of the week and weekend :)

Changing Up Your Exercise Routine Often

Hello everyone I hope you all have all had a great start to 2011 so far.
I thought It would be a great time to write a little bit about changing up our exercise routine so we don't get bored and fall off the wagon which we all know can happen from time to time. 

What I have been doing lately which has kept my daily exercising fresh is to have several different activities instead of doing the same thing day in and day out.

I belong to 24 hour fitness that is close to my place and also have access to a gym at my work which makes it very convenient to get my exercise in.  I try to get in 1 hour or more of exercise on a daily basis. I go on long walks in my neighborhood, hit golf balls on the driving range, play basketball, walk on the treadmill at the gym, use the elliptical machine at the gym, life weights 3 days a week at the gym, take various exercise classes offered at the gym that are all about 60 minutes long, go to the beach especially in the summer for walks on the boardwalk, and I get paid to ride a bike at work 4 out of my 5 days a week which keeps me in pretty good shape.

By doing this it keeps me interested in working out on a daily basis and it doesn't get boring since I mix it up quite a bit.  I'm also working on getting a new 3 day weight lifting routine set up since I've been doing the same one for over 1 year now.

So a big tip I would recommend is to have several different exercise activities that you enjoy which will keep you away from being bored of doing the same exercises day in and day out!!!