veronicaf Posted December 29, 2011 Share Posted December 29, 2011 (edited) Day 1: Completed today's workout and feel great! I'm feeling strong and excited about the journey. I am following a muscleandfitnesstrainer program. (I hope that's okay.) Barbell Military Press 4 sets of 8Lateral Raise 4 sets of 8Front Raise 4 sets of 8Full Range Lateral Raise 4 sets of 12Bent Over Close Grip Rows Both Arms 3 sets of 15Rear Delt Raise 3 sets of 15 Edited December 29, 2011 by veronicaf Link to comment Share on other sites More sharing options...
veronicaf Posted December 29, 2011 Author Share Posted December 29, 2011 To create “New Year’s Resolutions” that you’ll actually stick to, answer the following questions: 1. What are the activities I am most passionate about and that bring me the most joy?-spending time with my family-reading or listening to self-improvement books-continuing to learn about my career, fitness, healthy eating, and spirituality-kickboxing and dance type cardio workouts-weight training 2. What makes me wake up every day excited to do what I get to do for my job?-being excited about the new information I’ve recently learned and wanting to apply lessons learned 3. What can I do every day to bring about the most fulfillment in my life? -stay healthy (eat nutritious foods, learn new recipes, exercise regularly, meditate/pray, laugh a lot, and just enjoy each moment!) 4. What makes me smile more than anything else?-watching my two sons grow into wonderful young men day by day. 5. What would I do if money and time weren’t limiting obstacles in my life?-fitness instructor/personal trainer-life coach-motivational speaker 6. What does my dream life look like?-self employed with plenty of time spent in the gym-spending lots of time with my family enjoying life 7. What steps do I need to take in order to achieve what I really want to in life?-clean up my finances (pay off debt, save money, set home based business)-continue to workout regularly-clean up my eating-stay positive Link to comment Share on other sites More sharing options...
veronicaf Posted December 29, 2011 Author Share Posted December 29, 2011 Day two Workout: Turbo Kick - 40 minutes Strength Training: Barbell Squat 3 sets of 12Step Ups 3 sets of 15Adductor Side Steps 3 sets of 12Laying On Ground Feet On Ball Leg Curl Both Legs 3 sets of 15Barbell Incline Bench Press On Bench 4 sets of 12Bench Dumbbell Flys One Arm 3 sets of 15Standing High Cable Chest Press 3 sets of 20Dumbbell Incline Bench Press Alternating Arms 4 sets of 10Laying on Ball Abdominal Crunches With Band 3 sets of 15 Great workout! Link to comment Share on other sites More sharing options...
veronicaf Posted December 31, 2011 Author Share Posted December 31, 2011 Day -3 The exercise in the mirror today was eye opening. I am going to do this regularly. Today's workout was Turbo Kick. Didn't stick to today's diet completely. My diet is a work in progress. Need to work on portion control and staying away from junk food. Link to comment Share on other sites More sharing options...
veronicaf Posted January 1, 2012 Author Share Posted January 1, 2012 Rest day. Link to comment Share on other sites More sharing options...
veronicaf Posted January 2, 2012 Author Share Posted January 2, 2012 Day 5: AM Cardio: Turbo Kick PM Weights: Leg Extension 2 sets of 15Bench Step ups 3 sets of 15Dumbbell Squat With Ball 3 sets of 12Leg Curl 3 sets of 15Lat Pulldowns Alternating Arms 3 sets of 20Seated On Ball Close Grip High Rows With Band 3 sets of 12Standing Dumbbell Shrugs 3 sets of 15Laying on Ball Abdominal Crunches Hands by Head With Band 4 sets of 20 Happy New Year! Link to comment Share on other sites More sharing options...
John V Posted January 2, 2012 Share Posted January 2, 2012 Great start! Keep it up! Link to comment Share on other sites More sharing options...
veronicaf Posted January 2, 2012 Author Share Posted January 2, 2012 Thanks John! AM Cardio:Insanity Plyometric Cardio PM Weights:Barbell Bench Press On Bench 3 set of 15Dumbell Bench Press On Ball Alternating Arms 3 sets of 10Standing High Cable Flys Both Arms 3 sets of 8Standard Push Ups On Ground/Power Push Up 3 sets of 10Standing Bicep Curl Dumbbell With Band 3 sets of 15Standing Kickbacks Both Arms With Band 3 sets of 25Barbell High Bicep Curls 3 sets of 15Standing Cable Triceps Extension Both Arms 3 sets of 10Laying on Ball Abdominal Crunches With Band 4 sets of 20 Link to comment Share on other sites More sharing options...
veronicaf Posted January 4, 2012 Author Share Posted January 4, 2012 Workout - Tuesday Jan 3: Seated On Bench Barbell Military Press 2 sets of 15Lateral Raise 3 sets of 12Standing Front Raise 3 sets of 12Barbell Bent Over Close Grip Rows 2 sets of 15 Rear Delt Raise 2 sets of 10Laying on Ball Abdominal Crunches With Band 2 sets of 25 Link to comment Share on other sites More sharing options...
veronicaf Posted January 4, 2012 Author Share Posted January 4, 2012 Wednesday, Jan 4: AM Cardio - Turbo Fire 45 PM Wieghts Barbell Squat 3 sets of 10BB Bench Step Ups 3 sets of 5Adductor Side Steps 2 sets of 25BB Deadlifts 3 sets of 10Barbell Incline Bench Press 3 sets of 10Laying on Bench Dumbbell Flys 3 sets of 12Standing High Cable Chest Press Alternating Arms 3 sets of 10Kettlebell Incline Bench Press Alternating Arms 3 sets of 10Kettlebell Double Windmill 3 sets of 8Kettlebell Halo 3 sets of 8 My diet has been pretty good. My diet is still a work in progress. I have been keeping a food log on fitbit.com. Tomorrow, I will start including my food log in this journal for added accountability. I've gotten some good meal ideas from this site and that helps a lot. Thanks all! Link to comment Share on other sites More sharing options...
veronicaf Posted January 6, 2012 Author Share Posted January 6, 2012 1. Raisin bagel, Peanut butter, 1/2 cup hash brown potatoes, tea2. Pita bread, hummus, tomato, lettuce, onions, McDougall soup, grapefruit3. ½ Lara Bar4. Stir fry Veggies, rice, vegan hot and sour soup5. Protein powder, soy pudding, bananaPM Cardio: Turbo Fire 60 min and yoga 20 min Link to comment Share on other sites More sharing options...
veronicaf Posted January 7, 2012 Author Share Posted January 7, 2012 Friday, Jan 6, 2012:Nutrition1. Oatmeal, apples, raisins2. Protein shake, hemp milk, PB, Banana3. Veggie stir fry, rice, apple4. Veggies and pasta5. ½ Lara bar, air popped popcorn AM Cardio: Hip Hop HustlePM Weights:Kettlebell Overhead Squat 3 sets of 6 Walking Lunge 3 sets of 8 Standing Barbell Upright Row 3 sets of 12 Standing Shoulder Press With Band Both Arms 3 sets of 15 Laying on Ball Abdominal Crunches With Band 3 sets of 25 Cable Abdominal Crunch 2 sets of 25 Link to comment Share on other sites More sharing options...
veronicaf Posted January 8, 2012 Author Share Posted January 8, 2012 Saturday, Jan 7 Today is a rest day. No exercise. My food choices could have been better. However, I made better choices than I have on previous saturdays. 1. Oatmeal, almond milk, apples, and raisins2. 1/2 PB sandwich with Whole Wheat Bread3. Buffalo Tofu, Home Fries, Salad4. Vegan cookies (2)5. Pita, Black Beans, Salsa, and Hummus and a few left over homefries6. Grapefruit Link to comment Share on other sites More sharing options...
veronicaf Posted January 9, 2012 Author Share Posted January 9, 2012 Sunday, Jan 8, 2012 1. Vegan sausagem homefries, biscuit2. 1/2 Lara bar3. salad, hummus, salsa, tortilla4. Grapefruit5. PB sandwich, tea6. 1/2 Lara bar Am Cardio: Turbo KickPM: Weights Abdominal Crunches with Kettlebell 3 sets of 20Prone Iso Abs 2 sets of 45Dumbbell Sumo Squat 3 sets of 10Alternating Side Lunge 3 sets of 10Standard Push Ups On Knees On Ground 4 sets of 8Dumbbell Flys 4 sets of 8 Link to comment Share on other sites More sharing options...
veronicaf Posted January 10, 2012 Author Share Posted January 10, 2012 Monday, January 9 Today was very hectic at work and I failed to get in all my meals. So by dinner time I lost it a bit. I will get right back on track for tomorrow. Nutrition:1. Oatmeal, apple, soy milk2. a few nuts3. Cream of brocolli soup* and quinoa pilaf*4. 1/2 Lara bar 5. vegan burger, wheat bread, cream of brocolli soup*, fries *recipes from Dr. Barnards 21 Day Kickstart Workout:Standing DB Shoulder Press 4 sets of 8 repsStanding DB Lateral Raise 3 sets of 10 repsCable Triceps Exension 4 sets of 8 repsDBTricep Extension Alt Arms 3 sets of 10Kettlebell Halos 4 sets of 8 each direction Link to comment Share on other sites More sharing options...
veronicaf Posted January 11, 2012 Author Share Posted January 11, 2012 Tuesday, Jan 10 AM Cardio: Turbo Kick No weight training today. A long day at the office. Stuck to my planned food plan for the day. Link to comment Share on other sites More sharing options...
veronicaf Posted January 12, 2012 Author Share Posted January 12, 2012 Wednesday, Jan 11PM Workouts;Cardio - Hip Hop HustleWeights:Straight legged deadlift 3 sets of 10Lat Pulldowns 3 sets of 10Dumbbell Bent Over Wide Grip Rows One Arm 2 sets of 8Seated Bicep Curl Alternating Arms 2 sets of 8Standing Bicep Curl Barbell 2 sets of 8 Link to comment Share on other sites More sharing options...
veronicaf Posted January 13, 2012 Author Share Posted January 13, 2012 Thursday, Jan 12PM Cardio:Turbo Kick Felt great! My energy level has been low for the past two days. My energy level felt almost normal during this workout. I'm trying to figure out just how much food (calories) I need. I believe I may not be eating enough on some days. Link to comment Share on other sites More sharing options...
veronicaf Posted January 14, 2012 Author Share Posted January 14, 2012 Friday, January 13 No Cardio Weight Training:Barbell Front Lunge 4 sets of 10DB Front Squat 3 sets of 12DB Incline Bench Press One Arm 3 sets of 10DB Incline DB Flys Alternating Arms 2 sets of 8Abdominal Crunches 4 sets of 25 Link to comment Share on other sites More sharing options...
veronicaf Posted January 16, 2012 Author Share Posted January 16, 2012 Sunday, Jan 15 AM Cardio: Turbo Kick PM Weights:DB Incline Bench Press – One Arm 3 sets of 10DB Incline Bench Flys – Alt Arms 3 sets of 8DB Military Press – One Arm 4 sets of 8DB Front Raise – Alt Arms 3 sets of 10Cable Triceps Ext – One Arm 3 sets of 8Seated DB Overhead Tricep Extension 3 sets of 10Plank 3 sets of 20Crunches with Twist 4 sets of 20 Link to comment Share on other sites More sharing options...
veronicaf Posted January 17, 2012 Author Share Posted January 17, 2012 Cardio Day Hip Hop Hustle! Extra Abs:Bobylastics Abs online workout Link to comment Share on other sites More sharing options...
veronicaf Posted January 18, 2012 Author Share Posted January 18, 2012 Tuesday, Jan 17 Cardio: Turbo Fire 30Weights:Prone cobra on floor 4 sets of 12DB Bent over Wide Grip Rows 3 sets of 8Seated Cable Machine Close Grip High Rows 2 sets of 8Seated DB Bicep Curl Alt Arms 4 sets of 10Standing BB Bicep Curl 2 sets of 8 Link to comment Share on other sites More sharing options...
veronicaf Posted January 19, 2012 Author Share Posted January 19, 2012 Wednesday, Jan 18th AM Cardio - Turbo KickPM: Vinyasa Yoga Link to comment Share on other sites More sharing options...
veronicaf Posted January 20, 2012 Author Share Posted January 20, 2012 Thursday, Jan 19 Weights: Wide push ups 3 sets of 12Bench Press 3 sets of 12Flat Bench Cable Flyes 3 sets of 12Narrow push ups 3 sets of 12DB Overhead Triceos Extension 3 sets of 12Triceps pushdowns 3 sets of 12 Link to comment Share on other sites More sharing options...
veronicaf Posted January 21, 2012 Author Share Posted January 21, 2012 Friday, Jan 20 WeightsWide Grip Lat Pulldown 3 sets of 12One Arm DB Row 3 sets of 12Seated Cable Row 3 sets of 12Underhand Cable Pulldown 3 sets of 12Alt DB Curl 3 sets of 12DB Preacher Curl 3 sets of 12Standing Biceps Cable Curl 3 sets of 12 No Cardio today. Link to comment Share on other sites More sharing options...
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