July Fitness Challenge

Wow! I have awesome news to share! My May and June Challenge Group participants have lost a total of 

32.4 POUNDS

and 

60.75 INCHES!!!!

I cannot tell you how much these women have changed my life. I love, love, love interacting with them on a daily basis, seeing the encouragement they provide each other, forming friendships, and GETTING HEALTHY! What I love most about this amazing group of ladies is that they have had the will and determination in their hearts to start with. With that already present, they have made coaching them a breeze!

I wanted to share this exciting news with you and invite you to join these participants in July! I have another Beachbody Fitness Group starting on July 9th. As part of the group, you'll be one of several likeminded people. We'll track our progress along the way, hold each other accountable, and motivate, inspire, and encourage each other to achieve amazing results. It's easy!

If you are ready to get serious about your health, get fit, make some friends, and change you life please comment below with your email address OR email me at feedingmytemple@gmail.com. 

The Single Best Ab Exercise You Can Do -- And It's Not A Crunch

Enjoy. 

Why does this work so well? As the Journal of Orthopaedic and Sports Physical Therapy states:

"The roll-out and pike were the most effective exercises in activating upper and lower rectus abdominis, external and internal obliques, and latissimus dorsi muscles, while minimizing lumbar paraspinals and rectus femoris activity."

Translation: The exercise forces your abdominals to work the hardest while your lower back and hip flexors -- areas that can take over in other traditional ab exercises -- are almost completely left out. So while a crunch works your abs but only with help from other areas, the roll-out pike isolates your abs much more effectively.

tuesday ramblings.

Hey! How was your weekend? Yes, I know it's Tuesday.

Mine was good, thanks. We had dinner with Melissa and her family on Saturday! We enjoyed a really yummy taco soup she graciously made us! He family is just fabulous. I mean her kids are THE sweetest! She is also fantastic! :) I NEVER ever thought I would meet and make friends through blogging. I'm glad I was wrong.



Sunday was filled with a wind storm. For real. 35 mph winds with 50 mph gusts?? Hello, allergies. It was seriously so hazy outside. Ew.

In other unimportant news, I want this top.

Since stopping my Elavil, I have seen a noticeable change with my body. I am actually getting results from my workouts and diet (no, I'm not on a diet, I'm talking about healthy eating habits). My cravings for carbs and sweets has decreased and my energy has increased. I go in phases of practically making all of my meals from scratch to occasionally cutting corners and buying packaged items, like Clif MoJo Bars. I went a few weeks eating Amy's Frozen meals at lunch, so I decided to take a break from them and switch my focus back to clean eating. I switched up my workouts as well, I always need something new!

What have I been eating?

Breakfast
Fiber One Shredded Wheat
Horizon 0% Organic Milk
1/2 cup Blackberries

Mid-Morning Snack
2 Tablespoons Hummus
Baby Carrots
While Grain Pretzel Chips

Lunch
Low Sodium Turkey and Reduced Fat Cheddar Melt on Whole Grain Sandwich Thin
Organic Mixed Greens Salad with Tomatoes, Broccoli, Carrots, and Balsamic Vinegar
Chobani 0% Black Cherry Yogurt (yesterday it was pineapple)

Afternoon Snack
Banana
100 Calorie Pack Walnuts and Almonds (unsalted)
1 Babybel Light Cheese

Dinner 
Last night I had homemade Chicken Noodle Soup (look for the recipe soon)
Tonight? Not sure.

Post Workout Snack
Whole Grain Sandwich Thin
1 Tablespoon Organic Peanut Butter

What have I been doing?

Chest/Triceps (last night)

Wide Pushups 12 reps/3 sets
Dumbbell Bench Press 12 reps/12#/3 sets
Dumbbell Flys 12 reps/12#/3 sets
Close Triceps Pushups 12 reps/3 sets
Dumbbell Standing Triceps Extension 12 reps/12#/3 sets
Triceps Kickbacks 12 reps/12#/3 sets

Week 3 {12 Week Fitness}

I'm sure you all have figured out the workout routine I'm on. I have shared Week 1 and Week 2 with you. Basically, you alternate the two weeks for a 12 week cycle. I wanted to piece Week 1 all together for you, so it is all in one place! Need some modifications? Just email me or let me know in the comments! I'm more than happy to share some alternatives with you! Again, all of these exercises can be done at home with minimal equipment. 


Also, here is what I have been eating.


Breakfast: 1/4 cup steel cut oats, 1 cup frozen blueberries, tablespoon chia seeds, 1/2 teaspoon cinnamon,1 teaspoon honey, and 1/2 cup 0% fat organic milk. 3 turkey sausage links. 


Mid-Morning Snack: This with as much broccoli and carrots I can find. 


Lunch: I have been lazy and eating any of the Lean Cuisine Fresh Steamers (in the bag) or an Amy's Light frozen meal. Piece of fruit. 


Afternoon Snack: Apple or Pear with cheese stick or a Clif MoJo bar. 


Dinner: I try to cut carbs by 6:00pm. Last night, we had Mexican Slow Cooked Pork Carnitas. I had 1 in a whole grain tortilla. Right now, I have chicken in the crockpot for shredded chicken taco salads for dinner tonight. 


I also have been drinking 5-7 20 oz bottles of water a day. Another post you might find helpful: 10 Supplements I Cannot Live Without. I actually take more than what is listed, but I feel these 10 are must haves when it comes to healthy living. 


Week 3

Day 1: 30 min Cardio + Chest/Triceps

Chest (all done on the yoga ball or bench)

Exercise	Rest	Reps	Sets
Dumbbell Fly	1 minute	12	1
Dumbbell Fly	1 minute	10	1
Dumbbell Fly	1 minute	8	1
Dumbbell Fly	1 minute	6	1
Dumbbell Bench Press	None	12	1
Dumbbell Fly	2 min	12	1

Triceps

Exercise	Rest	Reps	Sets
Bench Dip*	1 minute	12	1
Bench Dip*	1 minute	10	1
Bench Dip*	1 minute	8	1
Bench Dip*	1 minute	6	1
Close Triceps Pushups	None	12	1
Bench Dip*	2 min	12	1

*You can use the edge of a desk, chair, or weight bench.

Day 2: 30 min Cardio+ Lower Body

Upper Legs 

Exercise	Rest	Reps	Sets
Iron Cross	1 minute	12	1
Iron Cross	1 minute	10	1
Iron Cross	1 minute	8	1
Iron Cross	1 minute	6	1
Dumbbell Lunges	None	12	1
Iron Cross	2 min	12	1

Exercise	Rest	Reps	Sets
Dumbbell Squat	1 minute	12	1
Dumbbell Squat	1 minute	10	1
Dumbbell Squat	1 minute	8	1
Dumbbell Squat	1 minute	6	1
Dumbbell Walking Lunges	None	12	1
Dumbbell Squat	2 min	12	1

Lower Legs

Exercise	Rest	Reps	Sets
Rocking Standing Calf Raise*	1 minute	12	1
Rocking Standing Calf Raise*	1 minute	10	1
Rocking Standing Calf Raise*	1 minute	8	1
Rocking Standing Calf Raise*	1 minute	6	1
Calf Raise on a Dumbbell	None	12	1
Rocking Standing Calf Raise*	2 min	12	1

*Use 2 dumbbells instead of a barbell 

Day 3: 30 min Cardio+ Abs

Exercise	Rest	Reps	Sets
30 Second Plank	30 seconds	1	3
Air Bike	30 seconds	30	3
Bent Knee Hip Raise	30 seconds	30	3
Exercise Ball Pull-in	30 seconds	15	3
Sit Ups	30 seconds	8	3
Toe Touchers	30 seconds	15	3

Day 4: 30 min Cardio+ Shoulders/Biceps/Back

Shoulders

Exercise	Rest	Reps	Sets
Dumbbell Lateral Raise	1 minute	12	1
Dumbbell Lateral Raise	1 minute	10	1
Dumbbell Lateral Raise	1 minute	8	1
Dumbbell Lateral Raise	1 minute	6	1
Dumbbell Front Raise	None	12	1
Dumbbell Lateral Raise	2 min	12	1

Back

Exercise	Rest	Reps	Sets
Bent Over Two Dumbbell Row	1 minute	12	1
Bent Over Two Dumbbell Row	1 minute	10	1
Bent Over Two Dumbbell Row	1 minute	8	1
Bent Over Two Dumbbell Row	1 minute	6	1
Superman	None	12	1
Bent Over Two Dumbbell Row	2 min	12	1

Biceps

Exercise	Rest	Reps	Sets
Bicep Curl with Stork Stance	1 minute	12	1
Bicep Curl with Stork Stance	1 minute	10	1
Bicep Curl with Stork Stance	1 minute	8	1
Bicep Curl with Stork Stance	1 minute	6	1
Alternate Hammer Curl	None	12	1
Bicep Curl with Stork Stance	2 min	12	1

Day 5: 30 min Cardio+ Lower Body

Upper Legs 

Exercise	Rest	Reps	Sets
Iron Cross	1 minute	12	1
Iron Cross	1 minute	10	1
Iron Cross	1 minute	8	1
Iron Cross	1 minute	6	1
Dumbbell Lunges	None	12	1
Iron Cross	2 min	12	1

Exercise	Rest	Reps	Sets
Dumbbell Squat	1 minute	12	1
Dumbbell Squat	1 minute	10	1
Dumbbell Squat	1 minute	8	1
Dumbbell Squat	1 minute	6	1
Dumbbell Walking Lunges	None	12	1
Dumbbell Squat	2 min	12	1

Lower Legs

Exercise	Rest	Reps	Sets
Rocking Standing Calf Raise*	1 minute	12	1
Rocking Standing Calf Raise*	1 minute	10	1
Rocking Standing Calf Raise*	1 minute	8	1
Rocking Standing Calf Raise*	1 minute	6	1
Calf Raise on a Dumbbell	None	12	1
Rocking Standing Calf Raise*	2 min	12	1

*Use 2 dumbbells instead of a barbell