PINEAPPLE

Sums up my gym hair-do and how I feel about the first week of March.  

SH*TS been going down…. ( hopefully the scale is too, if I cared to look ).

I have been wearing my Polar FT4 Heart Rate Monitor every day this week and have managed a 500+ calorie burn at each workout.  I do have better workouts when I wear it.

Bring on Leg Day tomorrow!

Eat the Yolk

BREAKFAST NUMBER 2:

2 Eggs- NEVER fear yolks, all in moderation. Several essential vitamins and minerals are packed in egg yolks.  A couple yolks a day keep the Doctor away

3 Egg Whites (had I eaten the yolks, it would have taken my fat total to 26g (which doesn't work for my daily total fat intake goal)  I need to save some room for my Almond Butter….LOL

Kodiak Cakes Minute Muffin- Apple Cinnamon Oat

Strawberries

FOOD TOTALS= Protein 31g/Carbs 48g/Fat 11g

If you need an app to track your macros, 'My Fitness Pal' is awesome and so easy!  I do not currently track my macros.  When I want to lean out and start tracking (summer time), I aim for 1700+ cals per day.  145g carb/170g protein/45g fat

DRINKS ARE:

Suja Mighty Greens

2 TBS Apple Cider Vinegar mixed w/ Simply Orange + Mango

BREAKFAST NUMBER 1- Post Workout:

I had an ORANGE CREAMSICLE protein shake.  < click to see recipe 

Benefits of the SAUNA

Did you know that the average person sweats out about a quart a day.  You can pump out that much sweat sitting in a sauna in just 15 mins.  It's mostly just water but about 1% is a combination of salt and fat!  We sweat to regulate our body temperature and rid the body of waste products.  Yes, we ALL have toxins in our bodies that got there by our food, air and water.  It doesn't matter how pure your diet and lifestyle is, your body contains traces of toxins.

This picture is a screen shot of my phone I took sitting in the Marriott sauna post workout.  I was coming up on 10 mins and that happened!  Now THAT is a sauna done right!!

My FAVORITE thing to do after a workout is sit in the sauna.  I like to spend at least 10 mins in one post workout.

Many health BENEFITS come from sitting in a SAUNA:

Sweating Toxins out- as I mentioned above

Helps the HEART!  Your heart gets a gentle workout as the heat of the sauna dilates the capillaries and improves blood flow

Fatigue

Depression

Skin Conditions

Flexibility

Relaxation

And the sauna just feels AMAZING! Especially that one!

COMBOS on COMBOS on COMBOS

COMBOS on COMBOS on COMBOS

I LOVE multitasking and having fun with exercise.  I want YOU to be having fun too because if you are, you are more likely to stick to a fitness plan and FORGET about the burning pain, LOL.

Overhead Walking Lunge to Front Squat with a barbell.  Get the shoulders burning while you hit pretty much Every. Single. Muscle in your lower body on this move.

I am holding a 30lb barbell.

Starting with the BB overhead perform a Walking Lunge on each leg.

THEN, bring the BB down to your upper chest and do a Front Squat.  Get down as low as you are comfortable with.

THEN, put your shoulders back to work by doing a Military Press to the starting position.

More, COMBOS on COMBOS on COMBOS…..

BARBELL OVERHEAD WALKING LUNGE to STIFF LEG DEADLIFT with a little help from your friends: SHOULDERS and BICEPS.

Get the Shoulders AND the Biceps burning too while you hit pretty much Every. Single. Muscle in your lower body on this move.  I am holding a 30lb barbell.

Starting with the BB overhead, perform a walking lunge on each leg. 

THEN, bring the BB down and perform a STIFF LEG DEADLIFT. 

THEN, as you come out of the deadlift, perform a REVERSE BICEP CURL.

THEN, from the end of your reverse curl, perform a MILITARY PRESS.

AND now you are back to the start.

To give you an idea on how I worked this in on my leg workout….I did the exercise from the previous video that I just posted on the way down, then took time to let my heart rate simmer.  Then I turned around and did this exercise on the way back.  #kidrock 

GO WATCH THE VIDEOS ON MY INSTAGRAM

That Grass…...

This is not a food post- Although that concoction is one of my favorite snacks and very delicious, so don't knock it until you try it.

I was deleting pictures off my phone and this one came up.

Look past the food and look at that BEAUTIFUL green grass…….. I miss Summer!  Utah is a wet drizzle today and chilly.  I'm done with Winter and could care less for more snow (sorry snow lovers).  It's gorgeous to look at on the mountains but I'm over it.

Bring me lawn mowing season :)  

and P.S.  I have 2 super fun lower body moves that involve upper body coming tomorrow morning!  I'll be doing these 2 exercises again this Friday I enjoyed them so much, ALONG with my Swing Luges…..I can't get enough of those!

MY INSTAGRAM

Interval Workout

INTERVAL WORKOUT:  YOU decide how many rounds!

These kind of workouts are always great to kick your week off.  Wakes up the body and warms up those muscles.

This workout covers a lot of bases as far as muscles go…. SO, you can make a whole workout out of this by spending 30-60 mins repeating this thing.  OR- when I tested this one out, I did one round after a lifting workout because that is all the time I had left.

I ran my .25 miles in under 2 minutes (7.5mph), which made one round of this workout take about 10 mins.

MY INSTAGRAM ACCOUNT

Next Months Body

Today is March.

A New Month.  

A Fresh New Monday, Tomorrow.  

I LOVE Mondays but to start off a new month with a Monday is AWESOME!!!  Take advantage of a brand new month.  Do not expect to see results from an upper body workout the next day, or see your butt lift 2 inches after a glute workout 6 hours later.  Don't do an ab workout and expect to see a 6-pack the minute you get up off the floor.  Or go a whole day eating healthy and expect to see 4 pounds gone.  IF IT WERE THAT EASY EVERYONE WOULD DO IT.  

It's not easy.  It takes hard work.  Most of all it takes PATIENCE and CONSISTENCY.  But I promise, if you give an honest effort for the next 30 days, YOU WILL see the results from your hard work.  Take a picture now and again in 30 days to compare, you will see the results and you'll be hooked and then it just gets easier because it becomes something you constantly crave.

Make a commitment to make this month your month!  I love March.  It's a great month to kick it in gear to ENJOY all the results in the Summer months to come!