Most of you may not know that Abbie (the blondie) is living up her life in the land down under. Meanwhile, back in the states, I’m with out a gym partner and missing her like crazy! I’ll be visiting her in 30 days meaning I have 30 days to prep that beach bod. The best thing that motivates me is to WRITE THINGS DOWN. I’ve promised myself that if I write it down, I have to do it. No exceptions – unless it could potentially lead to an injury (due to fatigue). In addition, I absolutely love to eat but I’m going to challenge myself to a more strict eating schedule just to see how it affects my body. I’m still new to this, and by no means a professional, but here are my workouts and my eating schedule for anybody who wishes to follow along (I already know a few of you). Also, spring break is coming up so if you’re looking for that beach body, why not give it a try!
My first set isn’t related to my workout, but I always like to keep up on my back muscles so I started my day off with ring pull ups and push ups.
Slow Release Ring Pull Ups – 5 reps (I go until failure, which is 5 for me)
Standard Push Ups – 10 reps
Next I did a warm up to get my heart rate up, for this I chose to run 10 rounds of stairs (not the stair master). Up and back down equals one rep.
Here’s my first round, repeat three times for a total of three sets per exercise.
Standard Squats on the Squat Rack – 8 reps // 85 lbs
Curtsy Lunges – 10 reps each leg // 30 lbs (15 lb dumbbell x2)
Standard Calf Raises – 50 reps // no weight
Round 2: Repeat round three times.
Box Jumps (using step raisers) – 10 raisers // 10 reps // no weight
Straight Leg Deadlifts – 10 reps // 60 lb barbell
Single Leg Glute Bridges – 10 reps each leg // no weight
Round 3: Doggies – 10 reps each leg, then 9 reps each leg, then 8..etc.
Abs: Repeat round twice
Place and Retrieve “Shelf Sit Ups” – 20 reps // 10 lb dumbbell or plate
Toe touches – 20 reps // no weight
Left Side Plank – 30 seconds
Right Side Plank – 30 seconds
STRETCH!
Here’s what I ate for the day:
Pre workout snack: one slice of whole grain toast with all natural creamy peanut butter.
Post workout: whey protein shake (20g of protein)
Breakfast: 3 egg whites and a fruit smoothie
Lunch: Chicken wrap made with a spinach tortilla, shredded chicken breast, spinach, tomatoes, avocado, basil avocado spread and feta cheese.
Snack: 3 protein bites (Recipe Here) and some skinny pop
Dinner: Grilled sirloin with garlic brussel sprouts and caesar salad (no croutons).
Throughout the day: LOTS AND LOTS OF WATER!
“Clean” eating and going on a strict eating schedule is very time consuming in terms of grocery shopping for specific items weekly, as well as meal prepping and searching for good healthy recipes that aren’t just your plain chicken breast, brown rice, and veggies – that is too boring for me and there’s no way I could follow through with it! With that being said, I do not measure out ounces or calculate my calories, carbs, or protein content. I simply cut down on my normal sugar intake, increase my protein intake, set no limit on the amount of veggies I eat, and do not eat carbs for dinner <– by far the hardest part!
I write all this down in my notebook, but it’s nice to have electronic copies of everything so I will try to keep up on this for myself and everyone else.
Honest truth, I’m already behind on the posts — oops!
With all my love and support,
Ash
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