WEEK 1 = HELL WEEK {07.12.2015}

Tomorrow it starts! Hell Week!!! Here is the eating and workout plan. Keep in mind, this plan is to help you eat similar to Paleo. Let's start with the "what you CAN eat." Keep in mind that we are only talking about week 1. So you will only follow this for one week and then you will be done. Seven days, you can do it!!!



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 What you CAN'T eat: No Sugar (including fruit), No Dairy, Legumes, Alcohol, Artifical Sweeteners (stevia, honey, agave, ect.), No FRUIT!!!

 

In addition to the eating, be sure that you are drinking (1) gallon of water a day.

 

Here's a sample on my menu for the week:

Breakfast: Eggs & Spinach

Snack 1: Celery or Carrots (alternate) & Sunflower Seeds

Lunch: Chicken w/ Broccoli & Almonds

Snack 2: Celery Carrots (alternate from snack 1) & Pumpkin Seeds

Dinner: Beef, Chicken, or Tilapia w/ Spinach & Broccoli & (2) tbsp. of Almonds

Snack 3: Almonds

 

 

I know, sounds so basic right? But that's the point of Paleo and I love it. Very simple.

Now, let's talk workout plan. Did I mention High Intensity? Well, that's what the goal of this plan is. Work hard, earn your body. Push yourself even further than you thought possible.

 

Monday: Back and Abs

-Cable Row - 15, 12, 10, 8, 6 reps (5 sets total)

-Barbell Row - 12, 10, 8, 6 reps (4 sets total)

-Wide Grip Lat Pull Down - 12, 10, 8, 6 reps (4 sets total)

-Back Extensions - 15, 12, 10, 8 reps (4 sets total)

-Stability Ball Crunch - 15-20 reps (3 sets total)

-One Legged V Sit - 30 reps (3 sets total)

-Lying Leg Raises - 15 reps (3 sets total)

 

Tuesday: Legs and Calves

-Alternating Reverse Lunges - 15, 12, 10, 10 reps (4 sets total)

-Smith Wide Squat - 20, 15, 10, 10 reps (4 sets total)

-Step Ups - 15, 12, 10 reps (3 sets total)

-Lying Leg Curl - 20, 15, 10 reps (3 sets total)

- Standing Calf Raise - 20, 15, 10, 8, 15 reps (5 sets total)

 

Wednesday: Rest

-45 minute cardio in the morning

 

Thursday: Chest, Biceps, and Abs

-Incline Smith Bench Press - 15, 12, 10, 8, 6 reps (5 sets total)

-Pushup With Feet on Stability Ball - 10-15 reps (3 sets total)

-Incline Flye - 12, 10, 8, 6 reps (4 sets total)

-Incline DB Alternating Curl - 12, 10, 8, 6 reps (4 sets total)

-EZ Bar Curl - 12, 10, 8, 6 reps (4 sets total)

-Reverse Crunch - 20 reps (3 sets total)

-Hanging Straight Leg Raise - 15 reps (3 sets total)

-Scissor Kicks - 35-40 reps (3 sets total)

 

Friday: Rest

-45 minute cardio in the morning

 

Saturday: Should and Triceps

-Arnold Press - 15, 12, 10, 8, 6 reps (5 sets total)

-Standing Bent Over DB Lateral Raise - 12, 10, 8, 6 reps (4 sets total)

-One Arm Cable Lateral Raise - 12, 10, 8, 6 reps (4 sets total)

-Rope Press Downs - 15, 12, 10, 8 reps (4 sets total)

-Dips - 10-15 reps (3 sets total)

-Bicycle - 30 reps (3 sets total)

-Straight Leg Crunch - 25 reps (3 sets total)

-Lying Leg Raise - 15 reps (3 sets total)

 

Sunday: Total Rest

-tune back in to prepare for week 2 and get the information for your week 2 eating/workout plan

 

So there is week one for you. Just think, it's only seven days. I will be doing daily weigh-ins as well as daily measurements. Good luck and remember in seven days, you'll feel better, look better, and you'll be ready to push for another week. One week and one pound at a time to get to the goal!!!

 

 

Healthy Lifestyle Change {12.13.2014}

Last week, I had this crazy sensation of determination and decided that I wanted to take that determination and run with it...literally! So I am proud to say that I am more determined than ever to lose weight. Today marks day 6 of my daily date with Gym. I have literally gone to the gym every night this week, well technically, the only night I did not go was Wednesday but you better believe that I was working out at home. Since working out, I have also started changing my eating habits and paying close attention to what I eat. One of the things I'm looking forward to, is what my body will look like in the end. I have also decided that I want to do a 3 day detox cleanse but I am waiting to do that over the weekend. Right now my plan is to detox Decmeber 26 through 28. That way I can eat on Christmas (but of course I will be choosing healthy plating options). So in honor of healthy eating, I have a few photos for you, and maybe they will motivate you.

I'll admit that right now, I do feel so proud to be sore! It means that I am working hard. 

Along with working out, hubby and I purchased C-4. I'll be doing a review and full detailed post on this product, but *spoiler alert* it is amazing! You will LOVE it!!

And of course I had to get pink...DUH!

This was before we mixed it, but doesn't it look soooo good?!

I also went ahead and purchased a new outfit from PINK. Here is what I bought...

I love my "I Can't Even" boyfriend tank! It works well with my Victorias Secret Sports Bra.

I also purchased these yoga pants with "Love Pink" in clear rhinestones! These are so comfy and I thought they would make me sweat like crazy, but to my surprise they don't.

I have been trying to implement a workout schedule for 7 days that allows me to work on all parts of my body. Recently, I developed a routine that has been working so far, so I will keep it for now. Here's the details of my workout plan:

It's easier to stick to something when you have a plan of action. 

Another thing is FOOD!!! I know how hard it can be to want to just stop at s fast food place and grab a bite but I also know how bad that bite can ruin your body! I've been inspired by the beauty of healthy foods, and I've even started getting disgusted by how much I ate throughout the years. Speaking of "eating throughout the years," one of the things that I am really looking forward to, is my 3-Day Detox Cleanse! The plan right now is to start the cleanse on December 26 and follow through until the 28. I remember when I stopped drinking Diet Coke cold-turkey. It was hard but the benefits were so worth it. It's been a year now since I've had diet coke and I feel so proud that I was able to completely cut it out, which is how I know I will be able to complete a three day cleanse. As we get closer, I will talk more about this cleanse, provide you with all the details, and I will also give you the shopping list! 

Week one will end Monday, which means E and I will weigh in and see where we are. I'm really hoping to see some change, but I know with persistence I will. E and I have also designed a Weightloss Goal Chart that rewards us for pounds lost. I hope I lost enough to make it to my first reward, but if not, I'll work even harder!

Best Wishes,