https://www.amazon.com/dp/B004HGAMD8?tag=aboutcom02thespruce-20&linkCode=ogi&th=1&psc=1&ascsubtag=4155734%7Cn3fbdfc813211485dad8724d40859152000
I absolutely think this is the most Floridian, Eco-conscience best thing to get for your "she-shed." It really reminds me of my Target rug. I absolutely love that it’s made of recyclable materials and I’ll save this email away for when I want another outdoor rug because it goes perfectly with my theme.
Sunday, May 10, 2020
Causebox
I get this subscription box called CAUSEBOX and it’s full of recyclable/artisan/ local/reusable sourced things. I love it so much. The latest box was such a great haul! I got a vegan leather bag/ the interior made of 100% recycled plastic bottles from pixie mood. A recyclable reusable Bento box for daily lunches. A handmade bandana/scarf. Fine cosmetics lash serum and mascara.
Reusable produce & grocery bags. A seaweed and blue tansy collagen restorative eye cream. A calming lavender mist for bedtime and laundry. The box is $50 and ships four times a year or as frequent as you want.
Sunday, February 16, 2020
Good Eats in El Paso
El Paso isn’t the city that comes to most anybody’s mind when thinking of good eats, but I’ve got a list of some really good eating you can do in the border city. Wether its casual fine dining, good ole’ Mexican, or pastries on the brain you can find it on my list.
1. At the Corner Bakery you can order online for pickup, have it delivered, or get catering. If you join the rewards club you earn a free desert which is pretty fantastic considering the Mini Bundt is the #1 reason to go there. The restaurant has a cute atmosphere much like Panera Bread you order up front and your goods are brought out to your table. The sandwiches, soups, and salads are delish but the deserts are truly the reason to make the trip over to Montana Ave and Edgemere.
2. Crave at the Fountains will truly leaving craving more. It is one of my top three eats in El Paso. Everything on the menu is delish, but beware they mean business with the spice. The Monte Cristo will blow your mind: ham, turkey, and Swiss on French toast with preserves and mustard! A couple of the classics from their menu are the Chilaquiles Verdes, Huevos Rancheros, Eggs Blackstone, and Turkey Bacon and Brie panini. Salt & Honey has better atmosphere and deserts than crave and Cornerstone Bakery. The food is good, but its more on par with Corner bakery. It just isn’t up to the level of Crave. It wants to be, but I’ve tried a few things that were good. I just wasn’t devouring it in seconds leaving a mess of sauce on the plate after mere seconds.
3. Joe Vinny Bronsons Bohemian Cafe- Right across the street from Salt + Honey i find myself going back here time and time again. The names a mouthful and so is the food. Great portion sizes for a fantastic price. You just cant go wrong with anything on the menu. Start with some 420 fries to share; slathered in mozzarella, feta, cilantro and tomatoes it can be a meal by itself. It is the best vegan/vegetarian option I have found in El Paso.
4. Savage Goods is a full service cafe with a menu for breakfast, lunch, and dinner as well as a bar but I think they should just stick to deserts. Mariah really must be a culinary sorceress because they vegan donuts at Savage Goods are literally the best thing you’ll put in your mouth all week. I am a donut connoisseur, truly its my favorite sweet treat and these donuts deserve awards. The breakfast burritos are meh, and I cant speak for anything else, but grab yourself an americano and a donut and its gonna be a good day. Get there early though because they sell out quick!
5. L & J Cafe- The best Mexican food in El Paso, and that’s saying a lot. I mean they have over 1500 reviews and 4.5 stars, need I say more? A landmark eaters, El Paso’s oldest family-run business going strong since 1927. Make a reservation or be prepared to wait, the place is always buzzing with limited parking. After you try the complementary Tostadas and salsa you’ll make sure to get some famous salsa to-go. Everything’s good, somethings are great. Try the mexican combination, flautas, and enchiladas.
6. The Queens Table is a great vegan find in an unsuspecting area. You don’t have a lot of options for plant-based food in El Paso, but that’s alright because the few places we do have are really good. The Queens table was an excellent little niche restaurant I found when my vegan sister came to visit. I can tell you honestly everything on their menu isn’t better than its counterpart, but some of them are so good you wont miss meat. The buffalo unchicken sandwich, nachos, and Portobello mushroom burger for instance will leave you full and happy at The Queens Table. We were partial to the Philly or deserts, but it looks like they have added a lot of new menu options.
7. Chuy’s Tex Mex is a yummy place to eat out on a date night. Go for the free nacho bar, stay for the margaritas. I haven’t been disappointed by the food. It’s a good place for a group, and also if your doing something at the fountains, like in two weeks when we celebrate my girlfriends Dirty-Thirty. Were going out first for dinner and drinks and then walking over to the Red Door Escape Room! 8.Kona Grill is good for Sushi. I wouldn’t recommend it for anything else, although they do have a full menu. We have friends that go there monthly for date nights. We just weren’t impressed by anything other than the fresh sushi. You can even sit at the Sushi bar for a more intimate environment. Just you, your date and the Sushi chef cutting up some sashimi.
9. Fahrenheit 101 bakery, bistro, and Korean fare.
1. At the Corner Bakery you can order online for pickup, have it delivered, or get catering. If you join the rewards club you earn a free desert which is pretty fantastic considering the Mini Bundt is the #1 reason to go there. The restaurant has a cute atmosphere much like Panera Bread you order up front and your goods are brought out to your table. The sandwiches, soups, and salads are delish but the deserts are truly the reason to make the trip over to Montana Ave and Edgemere.
2. Crave at the Fountains will truly leaving craving more. It is one of my top three eats in El Paso. Everything on the menu is delish, but beware they mean business with the spice. The Monte Cristo will blow your mind: ham, turkey, and Swiss on French toast with preserves and mustard! A couple of the classics from their menu are the Chilaquiles Verdes, Huevos Rancheros, Eggs Blackstone, and Turkey Bacon and Brie panini. Salt & Honey has better atmosphere and deserts than crave and Cornerstone Bakery. The food is good, but its more on par with Corner bakery. It just isn’t up to the level of Crave. It wants to be, but I’ve tried a few things that were good. I just wasn’t devouring it in seconds leaving a mess of sauce on the plate after mere seconds.
3. Joe Vinny Bronsons Bohemian Cafe- Right across the street from Salt + Honey i find myself going back here time and time again. The names a mouthful and so is the food. Great portion sizes for a fantastic price. You just cant go wrong with anything on the menu. Start with some 420 fries to share; slathered in mozzarella, feta, cilantro and tomatoes it can be a meal by itself. It is the best vegan/vegetarian option I have found in El Paso.
4. Savage Goods is a full service cafe with a menu for breakfast, lunch, and dinner as well as a bar but I think they should just stick to deserts. Mariah really must be a culinary sorceress because they vegan donuts at Savage Goods are literally the best thing you’ll put in your mouth all week. I am a donut connoisseur, truly its my favorite sweet treat and these donuts deserve awards. The breakfast burritos are meh, and I cant speak for anything else, but grab yourself an americano and a donut and its gonna be a good day. Get there early though because they sell out quick!
5. L & J Cafe- The best Mexican food in El Paso, and that’s saying a lot. I mean they have over 1500 reviews and 4.5 stars, need I say more? A landmark eaters, El Paso’s oldest family-run business going strong since 1927. Make a reservation or be prepared to wait, the place is always buzzing with limited parking. After you try the complementary Tostadas and salsa you’ll make sure to get some famous salsa to-go. Everything’s good, somethings are great. Try the mexican combination, flautas, and enchiladas.
6. The Queens Table is a great vegan find in an unsuspecting area. You don’t have a lot of options for plant-based food in El Paso, but that’s alright because the few places we do have are really good. The Queens table was an excellent little niche restaurant I found when my vegan sister came to visit. I can tell you honestly everything on their menu isn’t better than its counterpart, but some of them are so good you wont miss meat. The buffalo unchicken sandwich, nachos, and Portobello mushroom burger for instance will leave you full and happy at The Queens Table. We were partial to the Philly or deserts, but it looks like they have added a lot of new menu options.
7. Chuy’s Tex Mex is a yummy place to eat out on a date night. Go for the free nacho bar, stay for the margaritas. I haven’t been disappointed by the food. It’s a good place for a group, and also if your doing something at the fountains, like in two weeks when we celebrate my girlfriends Dirty-Thirty. Were going out first for dinner and drinks and then walking over to the Red Door Escape Room! 8.Kona Grill is good for Sushi. I wouldn’t recommend it for anything else, although they do have a full menu. We have friends that go there monthly for date nights. We just weren’t impressed by anything other than the fresh sushi. You can even sit at the Sushi bar for a more intimate environment. Just you, your date and the Sushi chef cutting up some sashimi.
9. Fahrenheit 101 bakery, bistro, and Korean fare.
Tuesday, February 4, 2020
The big move back to America
April of 2016 we said goodbye to South Korea. We packed up our home and sent it to Florida. Thomas was "lucky" enough to receive a one year unaccompanied tour to Honduras. At the stage Jaxon was in parenting was unbelievably challenging. He would tantrum, bitting, hitting, kicking, and screaming for hours on end. The childcare center on Camp Humphreys had brought concerns to our attention about his behavior and speech, but we were blissfully prideful and just believed he was suffering from the inevitable terrible-twos.
Having no discernible home to go to in the U.S. I reviewed Air BnB's and to my dismay found the areas I wanted to live to be the maximum of our housing allowance. I wanted to be closer to my sister and mom, and was looking mainly in Tampa/St. Petersburg. After many discussions Thomas and I decided I would live in a wonderful house in Tampa for two months, maxing out our housing allowance. Then I would move into the parents condo with Kayla right down the street from the Veterans Affairs hospital and University of South Florida campus.
The rental house was definitely something to look forward too. On the Hillsborough river this huge house owner by college professors had been renovated into an upscale duplex. The main side of the house where Jaxon and I stayed was beautifully designed with Swedish influences. It was minimalistic, without even a tv. The deck stepped down to a large unground pool, and down the hill you could take out kayaks at your leisure. My mom came over every week and taught Jaxon how to swim. I LOVED this house!!
It was lonely though hoping for visitors, and having only a toddler to talk too. A toddler who didn't really talk too much. Family took note of his insane temper tantrums and lack of age appropriate language skills. I took Jaxon for an evaluation at the USF Silver Center. After his evaluation the professionals laid it out for me pretty simply. Jaxon had a servere expressive delay and a mild receptive delay. His tantrums were thought to be result of early speculated Autism. Since Jaxon was so young, under three at the time, doctors were hesitant to diagnosis him. We started doing speech too days a week, and almost every appointment he had a full tantrum refusing to get out of the car or an absolute meltdown not wanting to leave the office. It was exhausting, it was demoralizing, but it was necessary.
I put Jaxon in part-time preschool on Macdill Air Force Base to give myself a break a couple hours a day. With this extra time I began a short stint as a volunteer at the Tampa Bay Humane Society. It was like magic that a beautiful Belgian Shepherd showed up, and we gave her a forever home. Although she saved me more than I saved her. Beauty came with me to run and meditate a couple days a week. She was my loyal companion exploring the beaches of the peninsula Macdill AFB resides on. I learned she is an amazing swimmer. I think Beauty's love gave me the courage to start studying for the Law School Assessment test. After we ran shed lay down next to me, and I self-studied six months away. Working on my logical thinking and analytical reasoning. I took the LSAT December 2016, amidst the chaos of being a "single" mom.
I have my sister and my parents to thank for that. My sister is an amazing aunt. Like A-mazingly different than the average young adult. She was happier spending time with her "much" older sister and tantrum having nephew on the regular. She babysat, but more than that she played with him. She is imaginative and kind, and could just Loe herself in the joy of being with him. When I was absolutely losing my mind she would tap-me-out and step in like a sister wife, step-mom, life saver.
Having no discernible home to go to in the U.S. I reviewed Air BnB's and to my dismay found the areas I wanted to live to be the maximum of our housing allowance. I wanted to be closer to my sister and mom, and was looking mainly in Tampa/St. Petersburg. After many discussions Thomas and I decided I would live in a wonderful house in Tampa for two months, maxing out our housing allowance. Then I would move into the parents condo with Kayla right down the street from the Veterans Affairs hospital and University of South Florida campus.
The rental house was definitely something to look forward too. On the Hillsborough river this huge house owner by college professors had been renovated into an upscale duplex. The main side of the house where Jaxon and I stayed was beautifully designed with Swedish influences. It was minimalistic, without even a tv. The deck stepped down to a large unground pool, and down the hill you could take out kayaks at your leisure. My mom came over every week and taught Jaxon how to swim. I LOVED this house!!
It was lonely though hoping for visitors, and having only a toddler to talk too. A toddler who didn't really talk too much. Family took note of his insane temper tantrums and lack of age appropriate language skills. I took Jaxon for an evaluation at the USF Silver Center. After his evaluation the professionals laid it out for me pretty simply. Jaxon had a servere expressive delay and a mild receptive delay. His tantrums were thought to be result of early speculated Autism. Since Jaxon was so young, under three at the time, doctors were hesitant to diagnosis him. We started doing speech too days a week, and almost every appointment he had a full tantrum refusing to get out of the car or an absolute meltdown not wanting to leave the office. It was exhausting, it was demoralizing, but it was necessary.
I put Jaxon in part-time preschool on Macdill Air Force Base to give myself a break a couple hours a day. With this extra time I began a short stint as a volunteer at the Tampa Bay Humane Society. It was like magic that a beautiful Belgian Shepherd showed up, and we gave her a forever home. Although she saved me more than I saved her. Beauty came with me to run and meditate a couple days a week. She was my loyal companion exploring the beaches of the peninsula Macdill AFB resides on. I learned she is an amazing swimmer. I think Beauty's love gave me the courage to start studying for the Law School Assessment test. After we ran shed lay down next to me, and I self-studied six months away. Working on my logical thinking and analytical reasoning. I took the LSAT December 2016, amidst the chaos of being a "single" mom.
I have my sister and my parents to thank for that. My sister is an amazing aunt. Like A-mazingly different than the average young adult. She was happier spending time with her "much" older sister and tantrum having nephew on the regular. She babysat, but more than that she played with him. She is imaginative and kind, and could just Loe herself in the joy of being with him. When I was absolutely losing my mind she would tap-me-out and step in like a sister wife, step-mom, life saver.
Tuesday, February 16, 2016
Sister wives
My sister was born when I was eleven. I remember being insanely excited by the thought of a sibling, and then insanely jealous of the endless attention a baby requires. I wasn't much for play as a pre-teen and was pretty content to stay locked in my room or at friends houses. It certainly wasn't her fault, or my younger brothers that I was so steadfast to leave home. I left for college at the tender age of sixteen. Kayla was five and Jacob three. I barely saw them through those hazy four years. (Thats another entry)
I got married in college, which later proved to be a major learning lesson. I learned a lot though being someones wife. Having to think and care for and about another human being as much, maybe more than myself. After college he and I moved up to the panhandle of the gulf coast. Desperate unemployed college students, we begrudgingly took an extremely kind offer from his parents to rent their beautiful "nearly" beach house for next to nothing. I’m certain they could have rented it for four times as much as we paid. It was an easy breezy summer, working our part time jobs, and enjoying the life of retirees. A life we did not earn, and a life I did not want. After moving back nearer to my family I quickly became exasperated for more meaning in my life. I joined the Army in 2009 and that led me far far away where I still didn't get to know my siblings very well.
Whenever I would come home I began to take the time to get to know Kayla. The older I got the more I realized she was like me in many ways; rebellious and hot tempered, I tried to be someone she could talk to. It was really hard though with my visits being short and infrequent. Kayla taught me things without even realizing it. She taught me that hard work can really take you far. She was an excellent student and gave 110% to her studies. She was kind and forgiving. She wasn’t interested in dating and gaining material possessions. She cared about her purpose, her relationships, her animals. She wanted to know and understand the world deeply.
When my son was born Kayla was thrilled to become an aunt, but at five months old I took that nephew of hers across the globe to South Korea. When Jaxon was 2.5 years-old we moved back around the world to Florida because Thomas had been stationed in Honduras for a year. We moved in with my sister, and instantly she became my best-friend. She was honest, and supportive. She stepped in to love and nurture my terrible toddler with as much gusto as I gave being his mother. She never ditched us to party with friends or hang with a boy. She was just present in a way I couldn’t have survived without.
We became like sister wives doing each others hair and giving back rubs while we binge watched Grey's Anatomy. We took turns dealing with the little monster trying to crush my spirit “who I love” lol. Who both cooked, and cleaned, and went grocery shopping together. Ok, ok, mostly I did those things, but she helped dang it. She babysat countless hours without ever asking to be paid, she walked my dog, and let me talk her ear off. If I could I might just want to be sister wives, because I miss her everyday. I wish she was there when i went to bed, and when I woke up. I love my husband but he just doesn’t get me like my sister and I love my friends but no one compares.
XOXO- Love you most
I got married in college, which later proved to be a major learning lesson. I learned a lot though being someones wife. Having to think and care for and about another human being as much, maybe more than myself. After college he and I moved up to the panhandle of the gulf coast. Desperate unemployed college students, we begrudgingly took an extremely kind offer from his parents to rent their beautiful "nearly" beach house for next to nothing. I’m certain they could have rented it for four times as much as we paid. It was an easy breezy summer, working our part time jobs, and enjoying the life of retirees. A life we did not earn, and a life I did not want. After moving back nearer to my family I quickly became exasperated for more meaning in my life. I joined the Army in 2009 and that led me far far away where I still didn't get to know my siblings very well.
Whenever I would come home I began to take the time to get to know Kayla. The older I got the more I realized she was like me in many ways; rebellious and hot tempered, I tried to be someone she could talk to. It was really hard though with my visits being short and infrequent. Kayla taught me things without even realizing it. She taught me that hard work can really take you far. She was an excellent student and gave 110% to her studies. She was kind and forgiving. She wasn’t interested in dating and gaining material possessions. She cared about her purpose, her relationships, her animals. She wanted to know and understand the world deeply.
When my son was born Kayla was thrilled to become an aunt, but at five months old I took that nephew of hers across the globe to South Korea. When Jaxon was 2.5 years-old we moved back around the world to Florida because Thomas had been stationed in Honduras for a year. We moved in with my sister, and instantly she became my best-friend. She was honest, and supportive. She stepped in to love and nurture my terrible toddler with as much gusto as I gave being his mother. She never ditched us to party with friends or hang with a boy. She was just present in a way I couldn’t have survived without.
We became like sister wives doing each others hair and giving back rubs while we binge watched Grey's Anatomy. We took turns dealing with the little monster trying to crush my spirit “who I love” lol. Who both cooked, and cleaned, and went grocery shopping together. Ok, ok, mostly I did those things, but she helped dang it. She babysat countless hours without ever asking to be paid, she walked my dog, and let me talk her ear off. If I could I might just want to be sister wives, because I miss her everyday. I wish she was there when i went to bed, and when I woke up. I love my husband but he just doesn’t get me like my sister and I love my friends but no one compares.
XOXO- Love you most
Wednesday, November 25, 2015
My journey to my first figure competition
This was just a listing of my measurements from 2015 when my son was one year old to the present when he is currently six. It had no explanation, no gut wrenching account of the months I spent weigh lifting, training for a half marathon, and dieting. I mean it wasn’t quite a “diet per se”. It was really me eating only healthy foods in healthy portions without exception but it was miserable. I love food, let me say again I Love food! Sometimes, not all the time I live and breathe for food, and in these times wether for days or weeks I want to eat all the things. Other times I don’t much care what I eat, and I aim to eat only healthy foods without much regard for taste. I don’t know why, I’m finicky. I think it relates to my mood, and the season. I know I enjoy food with friends. I love to socialize over a tray of homemade goodies which made losing the post-pregnancy that much more lonely. I learned a lot about myself though, and I pushed myself to new heights I hadn’t climbed since my days in the Army. Meeting physical challenges head on with the tenacity of a trapped animal I was all fight or flight so to speak. I fought through every workout getting stronger and enduring more pain for gains. I flew through the miles until six mile runs came easy breezy. From January 2015 to June I lost 29lbs on my 65” frame putting me down to a size 2/Xs. My boobs became invisible, practically inverted from the lack of body fat. All that remained was the sad shriveled template of my youthfuller chest.
I got a warning from my grandmother when I took my son home Christmas 2014 that baby weight could stick with you, especially as you got older. I was only about ten pounds heavier than my prepregnancy weight, and my goal wasn’t to lose more than that ten pounds and get my button on my old jeans to close since I’d gotten rid of all my maternity clothes early. We flew back to South Korea and I started doing home workouts. Looking back at my weight and measurements it’s funny I wasn’t happy at 145 even though I weigh more than that now. I think I just wasn’t happy. I was restless being a new mom, in a new country, and the holidays are never an easy time for me in general. I realized pretty quickly how unbelievably boring working out alone, at home is. It is truly isolating, and I don’t feel like most anyone is giving their 110%. We are social creatures who thrive on human interaction. Wether its a group fitness class, a running partner, or just the thrill of being around other warm bodies getting out of my house is one sure fire way to increase my productivity.
I enrolled my tiny human in childcare 90 mins a few times a week and began dedicating an hour to myself. I noticed a girl who had the physique i so wanted offering advice/training. Turns out she wasn’t actually hired to offer that advice in house, but we made a little arrangement and for 1/3 of the price of hourly personal training I got myself an accountability partner. She taught me how to train smarter not harder. She showed me how to eat clean (i.e. your whole 30 type diet) but high in protein, and lift lots and lots of weights to get quicker hard earned results. The process wasn’t fast enough for me though losing only about five pounds between beginning training late January and March so I decided to start training for a half marathon with a friend. Ive never loved running, other than the benefit of weight control for me. I trained for this half marathon with my best friend though so it hardly ever felt like work.
fitness 101
I got a warning from my grandmother when I took my son home Christmas 2014 that baby weight could stick with you, especially as you got older. I was only about ten pounds heavier than my prepregnancy weight, and my goal wasn’t to lose more than that ten pounds and get my button on my old jeans to close since I’d gotten rid of all my maternity clothes early. We flew back to South Korea and I started doing home workouts. Looking back at my weight and measurements it’s funny I wasn’t happy at 145 even though I weigh more than that now. I think I just wasn’t happy. I was restless being a new mom, in a new country, and the holidays are never an easy time for me in general. I realized pretty quickly how unbelievably boring working out alone, at home is. It is truly isolating, and I don’t feel like most anyone is giving their 110%. We are social creatures who thrive on human interaction. Wether its a group fitness class, a running partner, or just the thrill of being around other warm bodies getting out of my house is one sure fire way to increase my productivity.
I enrolled my tiny human in childcare 90 mins a few times a week and began dedicating an hour to myself. I noticed a girl who had the physique i so wanted offering advice/training. Turns out she wasn’t actually hired to offer that advice in house, but we made a little arrangement and for 1/3 of the price of hourly personal training I got myself an accountability partner. She taught me how to train smarter not harder. She showed me how to eat clean (i.e. your whole 30 type diet) but high in protein, and lift lots and lots of weights to get quicker hard earned results. The process wasn’t fast enough for me though losing only about five pounds between beginning training late January and March so I decided to start training for a half marathon with a friend. Ive never loved running, other than the benefit of weight control for me. I trained for this half marathon with my best friend though so it hardly ever felt like work.
fitness 101
My max heart rate
220-age (30)
190bpm max heart range
190x.85=161.5
Kates HIIT workout
20 minutes (50sec.on/10rest)
1. Jumping jacks
2. Push-up (chest tap-harder, girl push-up)
3. Butt Kicks
4. Lateral raise and front raise (compound movement)
5. High knees
6. Plank (forearm plank, plank tap)
7. Kettle bell squats
8. Wall squats
9. Skaters
10. Walking push-up
11. Mountain Climbers
12. Shoulder press
13. Single leg explosive lunge
14. Tricep extension
15. Squat jacks and air squats
16. Leg lift crunches
17. Weighted walking lunges
18. Bicycle crunches
19. Kettle bell high-pull
20. Weighted oblique crunch/toe touches
Cool down 10min
Windmill toe touches
Hurdlers lunge
Cross-bodyArm stretch
Overhead arm stretch
Neck stretch
Foam roller
Required:
Speakers
Kettle bells
Dumbbell
Yoga mat
Perfect post workout meal
5egg whites/tuna, brown rice, veggies
Eggs contains protein, aminis, and leucine
Tuna is Leucine rich
Whey protein has leucine
Rice replenishes glycogen "energy stores"
* Each workout should usually take around 45- 60 minutes. I would keep a log of your nutritional intake as well.
With cardio make it a mixture of hiit and steady state. Make sure when you do steady state it's on it's own without the weights until you have a sufficient rest time; 2+ hours. Low intensity cardio is the "safe" route to cardio, as you greatly preserve glycogen stores and burn primarily from fat stores. This type of cardio is considered to be the "best" type to perform in a fasted state (in the early morning) or depleted state (post workout). 30-45 minutes of low intensity cardio, in which you keep your heart rate at 65-75% of your max heart rate. The summary here is that cardio and weightlifting can be done simultaneously, if it is kept at a low intensity. If the desire to perform HIIT is present, then one should wait 6 hours or so and treat it just like a weight training session, incorporating a pre and post workout meal.
Monday-Chest, triceps, cable crunch
Tuesday- Back, abs, cable crunches
Wednesday-REST
Thursday-Shoulders, biceps, cable crunch
Friday- Quads, Gluteus, Hamstrings
*Change movements to 3x12sets last set drop set to muscle failure
Chest
1. Incline chest press @ different angles
2. Barbell press & P/U muscle failure
3. Chest fly stretch and flex on flat bench or
3. Chest fly cable crossover
Triceps
1. Skull crusher
2. Tricep extension
3. Cable tricep push down
*If you lie flat on your back on a bench, you can perform a chest press and chest fly, which work the middle of the pectoralis major in the chest, your shoulders and triceps.
Back
*If you kneel on the flat bench, you can perform a one-handed dumbbell row, which works your back. Lie face down with your arms hanging down on either side to perform the row with both arms simultaneously
*when doing hyper extension "hunched back reduces stress on low back"
Shoulders
1. Overhead press (hold abs tight)
2. lateral raise dumbbell
(Superset lateral raise and press)
3. front raise dumbbell above eye level
Bicep
1. Curl highest weight for one rep, reducing weight until muscle failure
2. 21 wavy bar
3. Upside down curls
2. Leg raises straight super-setted with and bent leg; take each set to total failure.
3. Get on an ab machine with a weight stack. Then start with your heaviest weight and drop it down 10 pounds
4. Plank
5. Cable crunch
Legs quads
*Warm up with ten mins cardio
1. squats single leg
3. front squat
3. back squat
4. lunges
5. Leg press "feet high on platform
6. Leg extensions
Hamstrings, glutes, calves
1. American deadlifts "posterior pelvic tilt"
2. Flat bench Glute bridge
3. Lying leg curls; Start with your heaviest weight for 6 reps, then drop it 20 pounds and take it to failure. Drop it another 20 pounds, etc. until you only have 20 pounds on the stack. Take the entire set to failure.
4. Put on your heaviest weight and drop set it until there is no weight.
Losing the baby weight
2013 Pre-pregnancy Fitness Level
Muscles failure-33 PU/80SU
March 2013 pre-pregnancy 150lbs
34" around ribs
30" waist
40" hips
more
August 20-6 months 170lbs
34.5"
34"
41.5"
September 6-7months174lbs
October 9-8months 178lbs
35.5"
37"
43.5"
November 1-9 months 183lbs
November 13-38 weeks 185lbs
November 20-1 week postpartum
165lbs
January 24-10 wk postpartum 160lbs
34" bra
32.5" waist
42.5"hip
August 24-10 mo postpartum 155lbs
32.5"bra
30" waist
40" hip
October 2014 152lbs
January 2015 145.5lbs
31" bra
30" waist
38" hip
March 2015 140lbs
32" bra
29 3/4" waist
37" hip
July 2015 130lbs and below
30"bra
28 3/4"waist
35" hip
Sunday, July 12, 2015
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