Ouch! That’s what I say about this workout. My legs were shakin’ and I almost couldn’t walk out of the gym (in a good way of course!). My workout was hard and intense…just the way I like it. If you’ve read my website, Kristen’s Raw, then you know I was a former competitive body builder. As a result, I’m definitely hooked on weight training for fat burning, staying in the best shape, and building strong bones (yes, there’s a place for cardio, but weight training takes the cake in my opinion).
Weights: Legs; 4 straight sets for each exercise; low reps, heavy weight
*Walking lunges with 15 lb. dumbells, leg press, lying leg curl, and one set (each leg) of single leg squats
Cardio: Treadmill 15 minutes > combo of run (zero-incline) and fast-paced walk (7-incline)
Music: Fergie, George Michael, Linkin Park, Lucy Woodward
Post-workout Smoothie: 2 bananas, water, 2 packed tablespoons (mixture of minced dill, rosemary, & mint) YUMMMMMM! I felt amazing after drinking it, and ready to take on the world (after my legs rested of course).
I kicked butt at the gym today and took names! If you’re not exercising by now, what the hell are you waiting for? Remember…to be considered optimally healthy, you must be physically fit. The longest living cultures in the world have excellent diets, yes, but they are physically active daily! Are you?
Weights: Biceps; 4 straight sets for each exercise; low reps, heavy weight
*Barbell curls, Hammer curls – lifted til my arms felt like falling off
Cardio: Jump rope between weight training sets, run on treadmill for 10 minutes, walk at high speed on treadmill for 5 minutes
Music: Linkin Park, Kelly Clarkson, Apryl Electra, Joe Budden
Does anyone really care what I’m eating? Should I bother blogging about it? So far today, a gigantic salad of cucumbers and carrots dressed with my Deviled Mango Dressing…which you don’t have in your hot little hands….yet! It’s coming though! I’ve been eating it on veggie salads for three days now, so clearly….it’s a winner!
Food is important to a healthy lifestyle…but so is physical fitness. You will get much more out of Raw when you add physical fitness to your lifestyle. These together strengthen your body from the inside out.
Two days ago, I went to the gym and that damn jump rope kicked my ass. It was really tough! But, yesterday, I kicked it’s ass and owned it! My heart was pounding, pulse racing, body sweating, and it felt GREAT!
For a really super workout, I have to listen to music ranging from “this gets me moving and pumps me up” to tunes that make me wanna say “gggrrrr“… so I have all kinds on my mp3 from Linkin Park to Trick Daddy to Seal to Madonna to Rhianna and more. Sometimes I just start doing a little dance right there in the gym….okay, not usually in front of people – ha ha…but I just love music and can’t help myself sometimes!
Weights: Chest; 5 straight sets for each exercise
*Flat dumbell press, Incline dumbell press, Decline dumbell press
Cardio: Jump rope before weight training, between many of the weight lifting sets, and after lifting.
Weights: Back; 3 straight sets for each exercise
*Chins, Seated cable row, Reverse bent over flies, Wide grip pull downs
Cardio: Jump rope and get on the treadmill for a short journey while I read VegNews magazine.
I’ve taken a couple of weeks off from going to the gym because my schedule was jam packed trying to get my Raw recipe ebooks out on my website. Yay! The first series is done. I always like to still do some form of exercise when I’m not able to get to the gym, so here are the things I do when I’m in that position.
Push-ups! I drop to the floor and crank out as many as I can…just until I’m about to fall flat on my face. Push-ups are great because they pretty much work your entire upper body and abs. Then, I go out into the street in my neighborhood (wearing ankle weights) I do walking lunges. Sometimes it’s just one set, but hey, it’s better than nothing. I keep my ankle weights on while I’m at home so I can get all the help I can get.
I also have a jump rope hanging by my desk. Jump rope is phenomenal exercise…hard core and only takes a minute of doing it before your heartrate is way up. Jump rope is so great for your body that you can do about 15 minutes of it (doubt you’ll do 15minutes straight though, it’s too hard!)…anyway, it’s comparable to doing other forms of cardio for 30-45 minutes. This makes jumproping awesome for people who are short on time. So, what I do is about 2-5 minutes of jump rope 2-3 times a day. This keeps me in great shape!
I also have dumbells in my bathroom, on the floor by my sink. (I do everything I can to make it easy on myself to exercise, so having the stuff there and ready, makes it hard to say no). Every other day or so, I grab my dumbells and do some bicep curls, tricep kickbacks and shoulder triangles. All of this keeps me in great shape when I can’t get to the gym or if I’m short on time.
Anyway…all that to say that I’m going to the gym today (and getting back to consistency with that) and I’m psyched! I feel so empowered and awesome after leaving the gym. Physical exercise does just as much for your mind as it does your body. Today, I’ll focus on cardio and spend time getting my heartrate up. Then, tomorrow, I’m hitting the free weights.
My quote for the day:
“Life isn’t about finding yourself. Life is about creating yourself.” ~author unknown