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 2 {12 Week Fitness}

Now that Week 1 is published in full, time for Week 2! It is really easy after that, you just alternate the weeks for 10 more weeks! The only thing that changes is the length of cardio. Weeks 1-6: 30 minutes and Weeks 7-12: 40 minutes. To make it easy to follow, here is the entire week of workouts!

Week 2



Day 1: 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 2: 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 3: Cardio+ Abs

xercise	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+ 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 5: 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 6 (optional): Yoga or Pilates 

As always, PLEASE contact me with any comments, questions, or concerns at feedingmytemple@gmail.com!