- More Intense Workout and Length
- Minimizing Unhealthy Foods and Implementing a Healthier Lifestyle
- Enjoy and pamper ourselves once a week
Well.....CONGRATULATIONS!!!! You have made it to the last week of our 1st month of the 10 week "Summer Body Fitness Program"!!!!! You have all been doing so good thus far, don't give up on me yet :) Let's take a look at this week......
So for our fitness last week we did 45 minutes of workout time plus 20 sit ups. This week lets drop the sit ups and do 1 hour of workout time. We will alternate between 3 cardio days (Monday, Wednesday, & Friday) and 2 strength workouts (Tuesday & Thursday). I want us to do more cardio to burn off more fat but on our strength days we will have one day as our upper body and one as our lower body. If you don't have a gym membership or workout videos at home you can see if you can find ones you like online (example youtube) or you can order one on my website at womensonlinemall.com.
I am not going to change the food plan much this week. Just try to cut all those sugary, greasy, and heavy carbohydrates out as mentioned before. Keep your cooked meats to baked or grilled only another good protein intake as mentioned before is nuts! Another hint is if you like fish try to keep to fish it is an awesome source of protein. Not only does it carry a lot of healthy substances but it also makes you feel fuller faster. Try to keep your carbohydrates to a minimum and if you do have them try to stay away from the heavy ones like pasta and potatoes. Good and healthy carbohydrates to have are granola, cereal bars or cereal, and anything else that has healthy grains in it. Keep up with lots of fruits and vegetables. The sugars in your fruits will help to give you energy instead of getting a lot of it from the sugars in your carbohydrates that will stay on your body easier if not worked off. Fruits are also filling so would also be good for smoothies. Seeds are another thing that will help you to feel fuller and they are a great additions to salads! Make sure that in your addition to 8 glasses of water a day that you are still having some sort of dairy a day. This is very important for women to have! As mentioned before some great dairy products would be yogurt, almond or soy milk, cottage cheese, or as a treat if you feel you have been doing a great job a glass of 1% chocolate milk. Chocolate is actually very good and healthy for you. Dairy helps to keep your bones strong!
Sorry no party this week.....but we will continue with out one day a week of beauty (bubble bath, mask, and nails). As well as our one day a week of 30 minutes us time that we will enjoy to ourselves!
Just a single mother trying to get the most out of life and to help others do the same.