Thursday
Breakfast: 2 slices of whole wheat ww bread with 1TBS of SMuckers all natural creamy peanut butter sprinkled with Truvia.
Snack: cashews
Lunch: Dunkin Donuts egg white veggie flatbbread sandwich
Dinner: Baked bbq chicken, sweet potato with a spray of Pam, cinnamon, and sprinkled with Truvia. Steamed veggies in a light cheese sauce. Yummy!!!!!
764 days ago at 5:22alink
Thursday night from 6-7pm: Instructed a group exercise class
20 minute step aerobics warm up
Strength training with heavy weights
Reverse lunge off of stepper 1 high w a knee lift r/l 30
Shoulder press standing on one foot, up 2, down 2, up 1, pulse 3 low, singles at the end 2 sets r/l 20
Static lunge w bent arm lateral raises rt 15 2 sets
Single arm tricep kickbacks with a rotation at the top r/l 30
Plea squats w 1 db, pulse 3,2,1 then jump 2 sets 15 then single plea jumps for 30
3 phase shoulder movement, out 1,2, wide 1,2, back in 1,2 count 2 sets of 10
Pulsing diagonal lunge 3,2,1 w knee lift r/l 30 last one isometric hold with knee up 10 seconds
Deadlifts 2 sets 15
P90X boats and v sit hold , 8 reps
Push ups on 1 knee with 1 leg extended r/l 15 reps
Cardio blast: reach arm across body 20 reach towards floor 10
Step routine at the end
Tap, tap feet on stepper and travel around it 100
Cool down and stretch
Four girls showed up to class even though it was hot in the group exercise room and they totally rocked it!
Workout Time: 1 hour(s)
Workout Date: 765 days ago
764 days ago at 5:18alink
Instructed a group exercise class @ 8am
20 minute step aerobics warm up
Strength training with heavy weights
Reverse lunge off of stepper 1 high w a knee lift r/l 30
Shoulder press, up 2, down 2, singles at the end 2 sets of 15
Reverse lunge w a lateral raise r/l 30
Single arm tricep kickbacks with a rotation at the top r/l 30
Plea squats w 1 db, pulse 3,2,1 then jump 2 sets 15
3 phase shoulder movement, out 1,2, wide 1,2, back in 1,2 count 2 sets of 10
Pulsing diagonal lunge 3,2,1 w knee lift r/l 30
Deadlifts 2 sets 15
Single arm supine chest crossover r/l 2 sets 15
Cardio blast: reach arm across body 20 reach towards floor 10
Step routine at the end
Cool down and stretch
Then I stayed an extra hour and instructed the SIlver Sneakers class. They said they loved it but I sure did make them work. I love seniors. ;-)
Workout Time: 2 hour(s)
Workout Date: 766 days ago
765 days ago at 2:45plink
Snack: Strawberry Attain shake, handful of cashews @ 3:45pm
Dinner: Didn't get to eat until 830pm so since I was starving I had a little piece of calzone and a roast beef sandwich on a kaiser roll that my husband ordered by accident at wawa. Bad girl!!!! I'll get back on track tomorrow. I can't change it now. ;p
766 days ago at 7:03plink
