| Let's Get Healthy, Coach TIA | ||
egg whites
Perform each exercise doing 12 reps resting for 10-20 seconds before moving on to the next exercise, do 2sets each. Then move onto the next group of exercises.
For optimal results, strength train at least two times each week with at least one full day of rest between workouts.
A #1: Dumbbell Bent-Over Row
A #2: Dumbbell Front Squat
......... Rest 1 min then repeat Set A above one more time then move to group B
B #1: Push-ups
B #2: Weighted Forward Lunge (each leg)
.........Rest 1 min then repeat Set B above one more time then move to group C
C #1: Chair Dips
C #2: Sumo Squat with side leg raise
.........Rest 1 min then repeat Set C above one more time then move to group D
D #1: Modified Pull ups
D #2: Dumbbell Shoulder Press
.........Rest 1 min then repeat Set D above one more time then move to group E
E #1: Dumbbell Lateral Raise
E #2: Seated Dumbbell Bicep Curl
......... Rest 1 min then repeat Set E above one more time then move to cool down.
Go to Cool Down after completing all exercises and doing 2 sets each.
Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.
#1: Cat-Camel
#2: Upward dog and
#3: Downward dog
#4: Runners lunge
#5: Forward bend
Intensity:
To improve strength and definition the exercise should use a weight that will cause the muscles to fatigue before twelve repetitions. If you can complete more than 12 repetitions, increase the weight.
When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 minute.
To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).
Nutrition Facts | ||
| 25 Servings | ||
 | ||
Amount Per Serving | ||
| ||
| Calories | 37.6 | |
| ||
| Total Fat | 2.3 g | |
| ||
| Saturated Fat | 0.5 g | |
| ||
| Polyunsaturated Fat | 0.0 g | |
| ||
| Monounsaturated Fat | 0.2 g | |
| ||
| Cholesterol | 2.6 mg | |
| ||
| Sodium | 57.7 mg | |
| ||
| Potassium | 31.5 mg | |
| ||
| Total Carbohydrate | 1.3 g | |
| ||
| Dietary Fiber | 0.3 g | |
| ||
| Sugars | 0.7 g | |
| ||
| Protein | 3.1 g | |
Sometimes you just have to have mayo =-) For those times make it yourself.
Homemade Mayonnaise
2 egg yolks room temperature
1 1/2 Tbsp. lemon juice
1 tsp. dijon mustard
1/2 tsp. kosher salt
1/8 tsp. organic Stevia
1/2 C. canola oil
1/2 C. extra virgin olive oil
1. Combine ingredients in order listed.
2. Put into mini food processor or immersion blender . Pulse quickly and keeping that the bottom of the cup, pulse until the mixture starts to emulsify. Blend until all the oil is incorporated and it looks like mayonnaise.
3. Keep out in room temperature for 1 - 1 /2 hours, store in air tight container for up to 2 weeks.
Yields 2 cups
LET'S GET HEALTHY,
Coach TIA
Nutrition Facts Servings Per Recipe: 24 Serving Size: 1 serving Amount Per Serving Calories 85.8 Total Fat 9.6 g Saturated Fat 1.1 g Polyunsaturated Fat 2.1 g Monounsaturated Fat 6.1 g Cholesterol 15.6 mg Sodium 9.6 mg Potassium 4.8 mg Total Carbohydrate 0.1 g Dietary Fiber 0.0 g Sugars 0.0 g Protein 0.5 g
I think that the word ‘Exercise’ has a bad stigma to many people because they associate it with hours of boring aerobic classes or mindless machine hopping at the local gym. The result is that many of us have trouble just getting started on an exercise program and then constantly struggle to stay motivated because we don’t like the exercises were doing. But this problem is not without a solution. The fact is that we can find a healthy amount of exercise in all sorts of activities. Your challenge is to find the right fit for you – something that you enjoy doing.
Let's Get Healthy!
Coach Tia
One thing is for sure – there will be no change toward our healthy lifestyle without action – that is to say physical action. Yes, that means exercise! In order to create change in your life you must have action and regular exercise must be a part of your plan for success.
But please don’t let physical exercise scare you; instead you should embrace it as one of the biggest factors for your success. I have seen many times how daily exercise can be that one thing that motivates people beyond where they thought they could go. The key to a successful exercise program is to create a habit for it and a desire to do it daily. But we all know that is easier said than done and it can be very difficult to start and continue on with because we have lots of excuses on why we can’t do it, right? We are either too tired, or there isn’t any time, it’s too late, too early, it’s cloudy outside, etc… But the funny thing is that once we commit to it daily and form that habit we start to love it. Because the benefits of exercise go beyond the physical effects, there are mental benefits as well, the release of endorphins in the brain cause a positive change in our attitude. With this new attitude we feel better about ourselves, have more energy and motivation to succeed.
Let's Get Healthy,
Coach TIA
