My Tuesday Workout :)

Happy Tuesday,

Today is cardio and leg/butt day at the gym, which is my favourite workout! I love that feeling when your done the workout and your legs feel like jello...I'm weird I know :) What I love about this workout is it can either be done as a circuit with lighter weight or non circuit with heavier weight. Personally I prefer circuit training because there is very little rest involved, but its good to switch it up!

Warm-up/Cardio- 30 minutes interval training on StairMaster

Legs
Circuit Training- Repeat each exercise for 1 minute with 10 second rest between.
Non Circuit- 3 Sets of 12-15 Reps.

1. jump plyo squats
2. one leg dead lift L
3. one leg dead lift R
4. wide stance squat
5. leg press
6. hamstring curls
7. one leg lung L (put back foot on bench)
8. one leg lung R (put back foot on bench)

F.S.S Blogger xo

Bored or Craving a Sweet Treat? Try This Trick!

Good Morning!

For a lot of people eating seems like a good thing to do when your bored and have nothing to do, even if they are not actually hungry. If your like me and you find yourself doing this then try this trick... Chew on some gum, it's basically calorie free and there are delicious flavors out there! This is also a great solution if you have a sweet tooth it helps with cravings. Here are my favorites :)

F.S.S Blogger

Take a Rest Day...

PLAYING WITH MY PUPPY RICO :)

Are you one of those people that feel guilty taking a day off from the gym? You feel like if you do miss a workout then your body will automatically change? Well I use to be one of those people, I could never take a day off from the gym because I felt guilty and like my body was going to completely change if I took just one day off (you're probably thinking this girl is crazy but I am sane I swear!). It's tough for those who are fitness freaks but it is very important to take a rest day to let your muscles recover. During recovery your body adapts to the stress of exercise and also allows the body to replenish and repair damaged tissues. If you don't give your body a rest day then your muscles will never have time to recover. Many fitness fanatics don't understand the importance of a rest day so they over train there bodies. If your not sure how to tell if you are overtraining visit this website: http://www.builtlean.com/2012/06/05/overtraining/ ... it has great information on overtraining! Now don't get confused....I'm not saying that on your rest day you sit on a couch all day and do nothing! You should still be active... I like to go shopping, bike riding, paintballing (I suck but whatever its still fun! Lol) and play with my puppy. Find something active that you love to do on your rest day. So to sum it up take a rest day.. and as my mother would say "I'm not asking, I'm telling you for your own good!!!....lol :)

Have a great weekend everyone!

F.S.F BLOGGER XO

Its Workout hour :)

Hello Again,

I did this is my workout for today...I thought I would share it so you can give it a shot! It's 10 minutes and 10 different exercises, with only 5-10 seconds rest in between exercises. You will need a weighted bar (I use a 50lbs bar),a stability ball and a bench. (I'm working on trying to get the video uploaded)

Here's the breakdown;
-1 minute of high knee run
-1 minute single leg deadlifts L
-1 minute single leg deadlift R
-1 minute mountain climbers
-1 minute military wall sit
-1 minute chest press with leg lifts
-1 minute tricep dips with hands on bench and feet on stability ball
-1 minute single leg burpee L
-1 minute single leg burpee R
-1 minute military plank

It's a tough one but I know you can do it! Have an awesome day!
F.S.F BLOGGER XO

Outfit Time..

Top- Dynamite

Pants- Forever 21

Purse- Aldo

Top- Forever 21
Pants- H&M
Shoes- Aldo
Bangles- Forever 21

DIET

Hello :)

 

 Here is what I'm eating today. I make sure I eat every 3 hours and that each of those meal include a lean protein, healthy fat, and complex carbs. Also I drink about 3L of water a day, sometimes more :)

 

F.S.F BLOGGER XO  

 

 

MEAL 1-7am

Oatmeal with berries, walnuts and chocolate protein

Ingredients: 1/2 cup of oats, small handful of walnuts, 1/2 cup mixed berries,  1 scoop of chocolate whey protein powder, dash of Cinnamon and 1/2 tsp ground flax seeds 

 

MEAL 2- 10am 

Rice cake with P.B, Jam and Banana

Ingredients; 1 chocolate-caramel rice cake, 1 tbsp peanut butter, 1tsp all-natural strawberry jam, 1/2 banana chopped.

 

MEAL 3- 1pm

Raw Veggie salad with chicken

Ingredients; 1 cup raw mixed veggies (red bell pepper, cucumber, carrots, tomato), 1/4 avocado, 1 grilled chicken breast, small handful walnuts, dash of garlic powder, and balsamic vinegar.  

 

 

MEAL 4- 4pm

Vanilla Almond Quest Bar 

 

 MEAL 5- 7pm

Berry, Avocado Salad with Salmon

Ingredients; 1 1/2 cup of mixed strawberries, blueberries and raspberries, 1/4 avocado, 1 cup spinach, small handful of almonds or walnuts, 1 can of Atlantic salmon in water, dash of garlic powder and balsamic vinegar.

 

 

PASTEL FASHION OBSESSION!

Hello Fashionistas,

Okay so I have a pastel fashion obsession! I find the colours very sweet and feminine!

F.S.F BLOGGER XO

Cardio or Weights?!

Hey Everyone!

So I have been getting this question a lot! Which is more important cardio or weights? In my opinion both are important because they both do two different things for your body. Cardio training help with mainly fat loss and weight training build muscles. When I first started working out I did mostly cardio because I had no idea what to do when it came to weight training and I didn't want to look like a total idiot. I started looking up weight exercises and I slowly became more comfortable lifting weights. I remember the day after I had my first weight training session I was SO sore but to me it was such a good feeling! I really noticed a change in the way I looked and felt...I felt lean but toned. I know many women have this mentality that if they lift weights then they will get bulky but this is so NOT the case! Think of it like this, in order to lose weight you need to burn calories and muscles crave calories and the only way to build muscle is to lift weights. Now that doesn't mean you should just lift weights because cardio is just as important to getting a lean toned figure! Below is my workout regime which incorporates both weight training and cardiovascular training. :)

Monday- 30 minutes of cardio followed by lower body weight training
Tuesday- 30 minutes of cardio followed by upper body weight training and abs
Wednesday-30 minutes of cardio followed abs
Thursday- 30 minutes of cardio followed by lower body weight training and abs
Friday- 30 minutes of cardio followed by  upper body weight training
Saturday- 30 minutes of cardio followed by abs
Sunday- rest day but i still go for long walks with my puppy so technically that's cardio :)

F.S.F BLOGGER XO

Check Out this Fitness Magazine!

Good Tuesday Morning!

I love reading anything about fitness and nutrition! Recently I started reading Fitness RX. I love this magazine because it talks about everything from wourkouts to nutrition to weightloss. They also have a website if you rather read from there. Here is the link http://www.fitnessrxwomen.com/

Have a great day!
F.S.F Blogger xo