Workouts 2012 w/Pictures

My workout outfit last night, thanks Ellipse Fitness owner Ann Morrow

This is the dinner I made, I have really enjoyed this even if it is a summer salad

Yummy Beet Salad


Oxygen Mag recipe with my salad next to it, they look pretty much the same right? I finished the night with 1 scoop of Whey Casein.

Monday:
Off

Tuesday:
Workout - Cardio run + Client training
Time of workout - 40 min
Cals burned = 245 + 99 = 344

Lunch workout:
3 Mile run
5 Min incline walk

Client training:
Boxing:
Rounds 2 min on 2 off, 3 min on 2 min off

20lb Kettlebell:
Kettlebell swings 2 min x 2 - second drop arm
Kettlebell halo
Kettlebell dead lifts
(I used a 25lb bell)

15lb Sandbag core training:
1. Bag on knees for reverse double crunch
2. Bag over head holding bag straight up reg crunch
3. Bag on core double crunch
4. Bag behind head between V legs

Pull ups wide - 15
Pull ups center arm - 20

I will try to do food and workouts faithfully. My client had an injured knee so Thursday workout will be more lower body.

Finally...3 New Videos UP!

My Channel
www.youtube.com/trainertfitness


I finally got 3 videos posted on my Youtube channel, I hope you like them. I need to do some more workouts I have so many in my head, just with mom passing its been a really slow go so I appologize.

We have this crazy woodpecker bird that eats from our feeder, he is so funny! (should put this to music)
www.youtu.be/ApfpGTuYFKo

Then here is me losing 1 3/4" off my waist in 45 mins AND 1/2" off my neck
www.youtu.be/0KIJjVEx9-E

And lastly check out Ellipse Fitness and Ann's round house kicks! She really has a great form and I don't think I can even kick that high!
www.youtube.com/user/trainertfitness#p/u/6/kgwtQxwIulU


Feel free to rate them..........

Last night I went to Yoga at the studio just to do a new workout with Laura it was great! She does less moves but over and over again so you really get a good sweat. I did enjoy her style of teaching very much but I really was not that challenged in strength but in stretch for sure she really did a lot of hip openers.

Fire log, lean forward......great pose!

Fire log stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

This weekend on Friday I host a Yoga Glow by candlelight 7-8pm and Saturday early Relax and Recharge at 8.45-9.45am. If any of you are near STL and can come your welcome to just hit me up for the details.

Tasty Turkey Meatloaf Muffins

Image: Flicker 672


I love an easy recipe and this is one I am making for Thanksgiving. If you have one you love please let me know. Thanks Ellipse Fitness and Ann Morrow!


www.examiner.com/fitness-trends-in-st-louis/teresa-hofmann


Thanks, recipe addicted ;-)

New Kashi Layered Bars

Image: www.kashi.com


I just tried these bars and love them. I cut them in 1/3 pieces and am going to serve these at my Yoga Workshop.

Have you tried them?

Of course I also got the pecan pumpkin ones and will try those this weekend. I know they are a little different with the layer texture but no different then some power/protein bars I have had.

Still my favorite bars are:
Quest - Vanilla Almond Crunch
Oh Yeah - Chocolate peanut butter

Whats your favorite bar?

My workouts have been running this week, and tomorrow I am trying a new program a studio by my house is launching.
Ellipse Fitness Rock my Jeans challenge, I can't wait to see what it is all about they say you will drop 2 pant or belt notches in 8 week.

Squats = 50

Tonight client training will be all about circuit.....then the Cardinals play for the world series!
Go Cards!!!!

Rachel Mac Back and Bicep - Final Week

This will be my final week on the 21 Day Rachel Mac workout. Starting June I will start a new program.

Love this workout it is really hitting all angles of the body. So far I am still at 123-124lbs and hovering at the 24-25% body fat range. This tell me I am NOT being as "tight" as I need to be.

This is the recipe I took to Church Sunday, it was very easy to make and its on the Pillsbury website.

It is NOT on the clean eat anything, but it does have some protein with the bacon and egg.

Bacon cheese pull aparts:
Grands biscuits cut in 1/4 dipped in egg and milk

add bacon, chives, cheese and the rest of the egg mixture for the bottom

Add biscuit triangles

Bake


I had one berry muffin that was whole wheat full of fresh berries (clean) made by a nurse care, and 1/2 of a biscuit to taste them, delish!

Later had my lunch before heading out to help move furniture.
My Lunch


Dinner was out, and I had a huge salad. Then topped it off with just a small part of chocolate pie. I still came in good on my numbers but should have said NO to the sugar.

My workouts...were strong on Saturday and nothing on Sunday as I see the chiropractor Monday after work. I will make Monday my start of the workout week due to the holiday, switching my off day.

Saturdays workout:

Workout - Ellipse Fitness Circuit + Yoga class
Time of workout = 2 hrs
Cals burned = 663

Ellipse Fitness had a free community workout at my old High School.

We did 1 hour of changing circuits

Resistance bands
Push ups
Squats
Punches
Kicks - High knees
Karate moves
Skaters

Each circuit followed by 1 min of cardio
Jacks
High knees
Kicks
Oblique knee ins
Side twist
Jogs

Ending full runs back and forth of gym
Hops
Side ways
Lunges
Running
Running backwards

Sunday:
Off day - due to holiday week

Here is my workout today Monday:
Workout - Rachel Mac Back and Bicep (I only did 2 sets should be 3 sets)
Time of workout = 25 min + 5 min warm up
Cals burned = 75

Rachel Mac 4 Day workout

Warm up:
Zumba march
Arm circles arm chest openers
Overhead arms
Jacks and T -Jacks

Back:
Lat pull downs -15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extensions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

MISSION - BIKINI