Rachel Mac Workout Shoulders and Abs Final Week

This workout will be done right after work and before my Zumba client. I will have an hour to complete this, no problem there. I woke up today without electric so I could not even try to lug weights from the basement studio in the dark to upstairs.

Safety first!

I did try on my new suit and loved it! But sent it back to order a larger size, I was like huh? I wear a 2-4 and I can't wear a medium? Well I called my Avon lady Ms. Julie and she said they do run small since it is a Junior line.

Whew!

I went online to her site and ordered the LARGE both pieces (just so that I would be sure to get it and it not be sold out) and kept the medium bottom to compare. One bottom will go back as I kept the medium. This is why its hard to order swim suits on line or for me anyway. I'm not bothered by the larger size, really all suits fit different.

Size is just a number.....its the fit that counts :-)

Client workout went great last night, I am super proud of the progress so far she is down 6 pounds and on the right track! I even gave her a special treat, a foot soak that will be a nice thing after a cardio workout for her.

My workout - after work:
Workout - Rachel Mac Workout - Shoulders and Abs
Time of workout - 25 mins
Cals burned = 75

Week 2

SHOULDERS:

•Overhead dumbbell press: 8lb db 12x3
•Lateral raise: 8lb db 12x3
•Rear dumbbell raise: 8lb db 12x2
•Standing upright rows: 8lb 12x3

ABS:
(pick 3-5 exercises)

•Ab crunch machine - Used TRX 2x20
•Bicycle crunches - Used TRX 2x20
•Flat bench lying leg raise 2x25
•Plank - Done while doing TRX moves

Here is how my meals ended up..........

Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Breakfast TOTALS: 249 53 4 6

Lunch

Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Heinz Zesty Cocktail Sauce, 0.25 cup 70 15 1 1
Kanimi Crab Smart Natural Crab Flavored Seafood Flakes(1/2 cup, 85g), 2.5 serving 225 28 0 23
Lunch TOTALS: 355 51 1 24

Dinner

Chicken Thigh, 1 thigh, bone and skin removed 82 0 3 14
Betty Crocker Bowl Appetit Pasta Alfredo, 1 serving 360 52 12 13
Dinner TOTALS: 442 52 15 27

Snack

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Spinach, fresh, 1 cup 7 1 0 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 419 48 20 23

Snack 1

Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Snack 1 TOTALS: 163 9 13 4

Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,748 216 54 108

DEFICIT - 215

MISSION = BIKINI