Push-Ups and Back Exercises

Cardio
zumba: 1 hour
bodyattack: 45 minutes

Chest

push-ups: 3 sets/12-15 reps

declined push-ups: 3 sets/12-15 reps

inclined push-ups: 3 sets/12-15 reps

diamond push-ups: 3 sets/12-15 reps

Back

pulldown: 3 sets/12-15 reps

lat pulldown machine: 3 sets/12-15 reps

seated row: 3 sets/12-15 reps

weighted back extensions: 3 sets/12-15 reps

Plyometric Exercises for the Legs and Glutes

Cardio

eliptical machine: 30 minutes

bodystep: 45 minutes

Plyometric Exercises

jump lunges: 3 sets/1 minute

skies with no weight: 3 sets/15-20 reps

lateral jump squats with step: 3 sets/1 minute

squats with no weight: 3 sets/15-20 reps

jump squats: 3 sets/1 minute

side steps with resistance band: 3 sets/12-15 reps both sides

lunges: 3 sets/12-15 reps with pulses

Weights

chair dumbbell squats with stability ball: 3 sets/12-25 reps

Salmon and Spinach Patties

Salmon and Spinach Patties
1 can of salmon
2 tbsp of fresh or dried ginger
2 cups of fresh spinach, chopped
5 eggs whites
1 onion, chopped
2 tbsp of apple cider vinegar
7 shredded wheat crackers, crushed
cracked pepper

Directions:
Step 1: Put the salmon in a large bowl and mix with the egg whites. Then, add the vinegar, ginger, spinach, onion and the pepper.
Step 2: Mix the crushed crackers with the salmon mixture and then make into 4 oz balls. If the mixture does not form balls, then just put 2 full tablespoons of the mixture in the pan and flatten out into a patty. Cook on both sides for 4 minutes.

It tastes really good with Chimichurri sauce or ketchup. Can be eaten as a sandwich or by itself.

Biceps, Triceps and Shoulders

Cardio
zumba: 1 hour
bodyattack: 45 minutes with abs










Biceps
inclined curl: 3 sets/12-15 reps
side curls: 3 sets/12-15 reps
preacher curls: 3 sets/12-15 reps


Triceps
rope pulldowns: 3 sets/12-15 reps
dips: 3 sets/12-15 reps
tricep extensions: 3 sets/12-15 reps



Shoulders
standing shoulder press: 3 sets/12-15 reps
barbell raises: 3 sets/12-15 reps
lateral raises: 3 sets/12-15 reps
bent-over lateral raises: 3 sets/12-15 reps

Outside Afternoon Jog

Outside Jog
1 hour and 15 minutes
Trenton - La Vista on 2nd Street and back about 4 miles

Bodyattack, Zumba, Legs and Glutes

Cardio

zumba: 1 hour

bodyattack: 45 minutes

Legs and Glutes

inner thigh raises: 3 sets/1 minute pulses both legs

1 legged bridge with stability ball: 3 sets/12-15 reps both legs

medicine ball squat with kick: 3 sets/12-15 or 20 reps each leg

smith machine squat: 3 sets/12-15 reps

legs curls with stability ball: 3 sets/12-15 reps

Reasons Why You Should Have Epson Salt Baths

I was picking back up on my surfing online and read an article in Planet Green.

It talks about the importance of taking Epsom salt baths. I had no idea all of the benefits received from this form of indulgence. I have had salt baths from time to time, but it has been a while. With all the workouts, an Epsom bath will not only soothe my sore muscles, it can restore my whole being.

The article calls for 3 Epsom salt baths a week. I am going to try this out with some essential oils and herbs!

Spinning, Bodyflow and Bodystep

Cardio
spinning and bodystep

Stretch Workout

body flow

After 3 days of weight training and cardio, I needed a good stretch. I have read that it is always best to jumble different kinds of exercises and cardio for the best results.

Composting

Last week, I prepared my raised bed for compost. Since it had rained really well last week, the material in my compost was well broken down.

I aired out the soil by turning it and weeding out all the plants and weeds I do not want in the bed.

Last growing season, my garden did not produce well because my mind was not totally into it. However, now I am writing down all my information in a journal to keep better track and create a food producing garden.


Making a journal is very important because all the different plants' needs are not the same. Just like your body, you need a journal to know what is working and what is not.

Here is my compost. I know it is gross looking, but it is the most natural fertilizer you can give to your garden. Plus, it eliminates vegetable, weeds, dead plants, and paper materials from your trash.





This is my raised bed fully composted. All I did was spread the compost over the top of the soil and water. Watering adds the nutrients to the soil faster and prepares the soil for the new planting season.

Wednesday Morning Workout

Cardio
zumba and bodyattack

Chest

bench press: 3 sets/12-15 reps

inclined bench press: 3 sets/12-15 reps

declined bench press: 3 sets/12-15 reps
bench dumbbell fly: 3 sets/12-15 reps

Back

standing pulldown: 3 sets/12-15 reps

assisted pullup machine: 3 sets/12-15 reps

kneeling one-armed row with dumbbell: 3 sets/12-15 reps

bent-legged deadlift: 3 sets/12-15 reps

Abs
leg lifts
crunches

Homemade Deodorant

Homemade Deodorant

baking soda

petroleum jelly

cornstarch or orris root powder

Direction:

Step 1: Add 3 tablespoons of petroleum jelly to a small pan or pot and melt. Then, add 3 tbsp of baking soda and cornstarch (or orris root powder). Mix and add a few drops of your favorite essential oil.

Step 2: Put the mixture in a re-usable container and allow to cool.

Application:

Step 1: You do not need a lot of this mixture. Use your index finger and apply enough to fill up the tip of the finger. Apply the deodorant cream in the palm of your hand and smooth out. Then, apply to your armpits.

I have tried this for a week and it works great. I do not need no more than 1 thin application of the cream. Make sure to put only a thin application of the cream when using.

Mid Noon Meal

Cumin Spiced Turkey Burger

1 lb of fat-free ground turkey

1 tbsp of cumin

Directions:

Step 1: Mix the cumin in the ground turkey. Divide into 4 oz balls and cook.

Tuesday Morning Workout

Cardio
eliptical machine: 25 minutes
bodystep: 45 minutes

Legs and Glutes

walking side lunges with pulses: 3 sets/12-15 reps, both sides

deadlift with straight bar: 3 sets/12-15 reps

single leg squat: 3 sets/12-15 reps, both sides

standing cable kickbacks: 3 sets/12-15 reps, both sides

45 degree leg press: 3 sets/12-15 reps, both sides

Tuesday Morning Breakfast

Migas

4 egg whites

3 corn tortillas cut into pieces

olive oil

cracked pepper

Directions:

Step 1: Add some olive oil to a pan and heat on medium. Cook the cut up tortillas until semi-hard. Add the egg whites and scramble until done.

Monday Morning Workout

Cardio
zumba: 45 minutes
body attack: 45 minutes





Biceps
barbell curls: 3 sets/12-15 reps
concentration curls: 3 sets/12-15 reps both sides
seated hammer curls: 3 sets/12-15 reps


Triceps
seated dumbbell overhead extension: 3 sets/12-15 reps
tricep push-ups: 3 sets/12-15 reps
dumbbell skullbusters: 3 sets/12-15 reps

Shoulders

arnold press: 3 sets/12-15 reps

seated lateral raises: 3 sets/12-15 reps

bent-over lateral raises: 3 sets/12-15 reps

Monday Morning Breakfast

Egg White and Sweet Yam Scramble

4 egg whites

3 0z of baked sweet yam baked fries

Sweet Yams are a better alternative for a healthier carb than regular potatoes.

To bake Yams or Sweet Potatoes:

Step 1: Preheat the oven to 425 degrees. Slice up the yam or sweet potato like french fries. Oil a pan with some olive oil.

Step 2: Add the fries to the pan. Spray some olive oil in to the fries and mix around. Season with some pepper and/or sea salt. Bake for 30 minutes or until soft.

Saturday Afternoon Meal

Chicken and Green Salsa (with steamed veggies and Couscous)

3 boneless chicken breast

olive oil spray bottle

1 lb of pureed tomatillos

1 cup of chicken broth

3 cloves of garlic, chopped

3-5 tbsp of chopped fresh cilantro

1 fresh red chile, seeded and chopped

1/2 tsp ground cumin

sea salt and pepper

Directions:

Step 1: Season the chicken breast with the sea salt and pepper. Spray the pan with some olive oil and heat on medium. Cook the chicken breast for 5 minutes on both sides. Remove from the pan and set aside.

Step 2: Place the pureed tomatillos, chicken broth, garlic, cilantro, chile, and cumin in the pan and bring to a boil. Reduce the temperature and simmer on low heat. Add the chicken breast and cook both sides for 10 minutes each, spooning the sauce over the breast.

Step 3: Slice up the chicken breast and serve with the sauce spooned on top.

Saturday Morning Cardio

Cardio

Bodycombat: 1 hour

Stationary Bike: 30 min/intervals

Cardio

zumba: 1 hour

treadmill: 30 min/jog, sprint, & hill climb

Legs and Glutes

hip extensions on stability ball: 3 sets/15-20 reps

side step up with kickback: 3 sets/12 reps

stiff-legged deadlift with straight bar: 3 sets/15 reps

plie squat with straight bar: 3 sets/15 reps; 10 pulses no weight

smith machine lunges: 3 sets/15-20 reps both sides

Abs

ball crunch: 3 sets/1 min

scissors: 3 sets/15-25 reps

alternating toe touch: 3 sets/15-25 reps

Friday Morning Breakfast

Breakfast

3 egg whites

2 turkey bacon

1 protein pancake

I had one last protein pancake left over so decided to add some bacon and eggs with it.

Muscle building Chest and Back Workout

Chest

3 - 4 Sets

Chest press machine

8 - 10 reps (heavy weight)

Image Credits: workoutlabs.com

Incline dumbbell chest press

10 - 12 reps (medium weight)

Fly machine

12 - 15 reps (light - medium weight)

Image Credits: www.2createabody.com

Dips

8 - 12 reps (body weight)

Image Credits: munfitnessblog.com

Back

3 - 4 sets

Wide-grip seated row

8 - 10 reps (heavy weight)

Image Credits: www.workout-x.com

Reverse-grip lat pulldown

10 - 12 reps (medium weight)

Image Credits: s-media-cache-ak0.pinimg.com

Bent-over dumbbell row

8 - 10 reps (heavy weight)

Image Credits: media4.onsugar.com

Superman

45 sec - 1 min hold

Image Credits: images.onset.freedom.com