morning announcements

Good Morning, friends! I hope you all had a fabulous weekend! We had such beautiful weather. So thankful!

For those of you who are observing Lent and Easter, here is a quick reminder that this is Holy Week. Although, I'm sure you all knew that. My first active participation of Lent has been a great one. I have been fasting from sweets (something physical) and negative words (something sinful). This week will be an intense one filled with a lot of reflection, prayer, and refection. I hope you join me. You can find today's Lenten prayer here.

This is also my last call for my 30 Day Fitness Challenge Group participants! I only have 2 spots left!! Who wants them? Not sure what the 30 Day Challenge is (she says, having an answer ready)?

As part of my group, you'll be one of five 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 is time to get serious about your fitness, especially with swimsuit season RIGHT AROUND THE CORNER! If you are interested and ready to take charge, comment below with your email address and I will send you all the info to get set up, or you can email me at feedingmytemple@gmail.com. Let's do this! 

Also, have you linked up for the Spring Fling today? You should see the giveaway...wow. 

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 things

Hey, friends! How are you? Ok, a few things today! 

1. I realized I never posted about my change in sponsorship status! Whoops! You can find all the details here, but quickly, I am now charging for ad space. I will no longer be accepting swap sponsors. I have some very reasonable rates for monthly ads. You DO NOT have to be a blogger to advertise with me. Own a shop? Scentsy consultant? Want to advertise a service? You can do that here! I am on track to hit 100,000+ pageviews this month and I have some prime real estate for you! 

2. Mad man Tony Horton just about killed me last night....in a good way. He lives in my TV and he makes me workout. It's glorious. 

3. Pinterest inspired nails! Dark plum with a chunky glitter top coat.

And now, continuing with our Lent tradition:

A Lenten Prayer for Tuesday

Father of my soul,

Mother of my heart, 

I know your love for me is limitless beyond imagining. 

You care for me as a loving parent. 

Through my smallest Lenten sacrifices, 

help me to become less selfish 

and more aware of your ways. 

Fan the flame of my desire 

to draw ever closer to you. 

Guide me to seek your love.

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