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JenOni

#fitnessblender

Fitness: DIY Workout Plan Week 3

Jul 31, 2015

FitnessWeek4Cardio

 


The key takeaway from this DIY workout regimen is that I created a plan that works in line with my goals.   In addition to building muscle mass, I want to strengthen my core to get into my bikini for my planned vacation in October.   I actually love weight training so this comes easy for me however strengthening abs is a tough one.   The three keys factor that impact strong abs 1)Kitchen (what you eat)  2) weight training and 3) cardio.

FitnessWeek4FreeWeights

If you are serious on getting yourself in gear, the internet is filled with multiple sites for fitness.   Just to name a few there is Shape, Women’s Health and Fitness Blender.

FitnessSeatedCableRow

When I started this workout the thought of 4 weeks felt so far away.   Here I am at week 3 and physically I feel there is a lot of progress.    I feel stronger and the weight training exercises are easier to navigate from one session to the next.   In week 1,  it was challenging to do a squat in terms of lack of flexibility.     Also I have learned to engage my core with each exercise even when I’m on the treadmill.   While doing a brisk walk on the treadmill I tighten my gluteus maximus (aka booty) and engage my core.    This helps tremendously with posture!!!   I love the weight training because it gives a combination of upper body and lower body exercises.

FitnessCardioLegPress

In Week 3, the Shape Workout  changes to circuit training.   There are no rest periods from one exercise to the next.  There is only a rest from one circuit to the next.

Day 1- Cardio (30 minutes) on treadmill

Day 2 -Cardio/warm-up(25 mnutes on treadmill) & weight training

Week 3
Exercise Weights Reps Circuit
Leg Press 10lbs 15 1
20lbs 15 2
25lbs 15 3
Goblet Squat 5lbs 15 1
7.5lbs 15 2
10lbs 15 3
Seated Cable Row 20lbs 15 1
30lbs 15 2
40lbs 15 3
Flat Dumbbell 5lbs 15 1
10lbs 15 2
15lbs 15 3
Complete each exercise in a circuit no rest in between.   End of circuit rest 1 minute and start next circuit

Day 3- Cardi0- (30 minutes) on treadmill

Filed Under: Fitness Tagged With: #fitmom, #fitnessblender, #leanbody, #philadelphiasportsclub, #shapemagazine, #weightraining, #womenshealth, cardio

Single Mom Chronicles: Fitness Blender Day 4 Workout

Jan 20, 2015

Filed Under: Fitness, Single Mom Chronicles Tagged With: #fitnessblender, workout

Single Mom Chronicles: Fitness Blender Day 3

Jan 12, 2015

This was my day 3 workout and it is definitely an adjustment for my body.  The burn is no joke and I thought working out at home was not effective.

My diet changes include:

eating oatmeal for breakfast
whole wheat selections
not skipping lunch during the day (busy work day)
snacking better nuts, and now I have a love for HUMMUS! (who knew!!!), plain Greek yogurt.
more water consumption
any no fast food

Small steps but definitely a step in the right direction. The only thing I need to restart is my glass of warm lemon water in the AM.

I think what helps me most is cooking with fresh herbs(which intensifies the flavor), and fresh produce. I just wish I had a menu selections with simple ingredients. My only issue is the fact that I spend more trying to concentrate on eating right my grocery bill is way higher. I feel like I want to create an eating right for less page.

My favorite breakfast food is an egg white, pico de gallo, cheddar cheese, spinach and I did sneak in bacon.   I can switch out the bacon for turkey bacon with no problem.

The website exceeds my expectations!!!!! for an at home workout  The only equipment to inveset in is dumbells (shop at TJMaxx, Home Goods, Marshalls) and a possibly a mat. Best part is the workouts are FREE!!!

 

No excuses for a busy schedule!!

Filed Under: Single Mom Chronicles Tagged With: #athomeworkout, #fitnessblender, Diet, Fitness

Single Mom Chronicles: Fitness Blender Day 2 Strength and Flexibility Workout

Dec 3, 2014

Day 2- 8 Different Exercises, No Equpiment Needed

 

Filed Under: Single Mom Chronicles Tagged With: #day2, #fitnessblender, Fitness

Single Mom Chronicles: Fitness Blender Day 1

Dec 1, 2014

I started working out in 1999 and loved the results.   Fast forward 15 years and so many life transitions such as birthing 2 kids, multiple gyms, trainers, various exercises, pole fitness, etc.   I have resorted to trying an at home workout regime for at least 30 days.   This will be my low cost attempt at staying fit and lean.   A gym membership is not in the budget so I figure investing in additional free weights, resistance bands, stability ball, etc and home furniture will give some return.   My motto use it or lose it!!!!!!! My last workout regime was in May and in the past 6 months I have started a new job and moved. Unfortunatel

A friend suggested I try the website Fitness Blender.  The site allows you to input your height and weight then it provides specific workouts tailored for specific parts of the body. I would love to improve my upper and lower body. Abs are on the list, but as I have read abs are made in the kitchen. I have to significantly modify my diet for that 6 pack. It is a goal just not immediate. I will be happy to lose some inches in time for my 2 piece.

Day 1:

 

Filed Under: Single Mom Chronicles Tagged With: #30days, #faboverforty, #fitnessblender, Fitness

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Interests include fitness, nutrition, yummy food and dessert recipes, wellness, and innovative technology. Read More…

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