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Fit
and Lean Blogs
By
Rhonda Long
This
week at Fit & Lean - July 23rd to July 27th
This
week Larry gave all of us Fit & Leaner's really cute
little blue cap sleeve Logo T-Shirts!!! They're almost
too cute to wear into to the gym to get all sweaty in!!!
Thanks a lot Larry!!!! You're the Best!!!! We all
appreciate it!!!
The
"Pinch" - BioSignature Measurements were not taken this
week as our body fat is tested biweekly.
The
Workouts - Feel The Burn!!!!
Hey,
SST acquired two new Calf Machines and Raul & Andy put us
right to work on them! Working in pairs this week, we
alternated between each exercise (A1,A2) for 2 sets before
moving on to the next group. We find that we really
"Feel
the Burn" and are sweating the "be jiggers" off when
working out this way!!!…And guys, I felt the calves for
the rest of the week!!! (It's a good thing! We love the
new equipment!!!)
Monday's
Circuit:
Wednesday's Circuit:
A1-Hack
Squats (Heels on Riser)
A1-Reverse Hypers
A2-Hamstring
Curls
A2-Standing Leg Raises
B1-Dumb
Bell Burpees
B1-Backwards Sled Drag
B2-Plate
Push
B2-Trap Bar Dead Lift
C1-1
1/4 Laying Triceps
Curl C1-Lying
Flies
C2-Hammer
Curls held @ 90 degrees
C2-Lying Bench Press
D1-Leg
Raises with Stability Ball
D1-Seated Rope to Neck
D2-Lower
Russian Twists with 25 lb. plate
D2-Reverse Chin Ups
E1-Lat
Pull Downs (Supinated
Grip) E1-Seated Calf
Raises
E2-30
Degree Incline Curls
E2-Standing
Calf Raises
F1-1
1/4 Split
Squats
F1-French Press
F2-RDL'S
F2-Lying Spider Curls
Friday's "Functional" Circuit:
A1-Fire
Hose Pulls
A2-Hack
Squats
B1-Green
Box Offset High Push Ups
B2-Farmers
Walk With Plates
C1-Overhead
Sledge
C2-Drop
Lunge
D1-Neutral
Grip Chins
D2-High
Dumb Bell Step Ups (Alternating Leading Leg)
E1-Leg
Raises with Stability Ball
E2-Plate
Upper Russian Twist
F1-Hands
on Knee Crunches
F2-Ab
Roller
My
Diet Tip - "Don't Get Too Nutty"
Yes,
they are delicious, healthy, crunchy little snacks that
are allowed on our Fit & Lean menu plans. However, you
should keep an eye on the amount of nuts you consume in a
day. Depending on the type of nut, ¼ cup serving packs
approximately 200 calories with 14 to 19 grams of fat!
You can easily blow out your daily caloric/fat intake by
dipping into the nut bowl a few too many times. Four
mindless handfuls can add a whopping 1000 extra calories
and up to 76 grams of fat to your daily load!!!! I found
that by sometimes omitting or limiting my nut servings to
no more than ¼ cup per day really helped my numbers come
down on the scales and Body Fat Testing!
P.S.
Try to consume your nuts with your breakfast meal only!
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