I began with a 500 yard swim. I definatly felt that my lungs were not at the same level as they were when I last entered the pool 3-months ago. However, the cutting down on smoking has helped a lot!

From there I went up to the weight machine area. I was focusing on my arms. All of these exercises are super sets. Super sets are basically doing two exercises with out resting in between. When I do these workouts I don’t stop until all sets are done with both exercises.

Super set 1
Bicept Curl Machine- 3 sets of 15
Tricept Extension Machine- 3 sets of 15

*REST*

Super Set 2
Tricep push down machine- 3 sets of 15
Standing Hammer Curls using dumbells- 3 sets of 15

*REST*

Super Set 3
Dips- 3 sets of 15
Reverse Curls- Using dumbells- 3 sets of 15

*REST*

Finally I ended with a brisk bike ride for about 10 min to cool down my muscles.

Then Josh came and wanted to play Racketball, so I did that for about 20 min.

It felt great! How did your last work out feel?

The workout plan that I follow is to section your body into groups and then do a different group on each day.

• Arms
• Legs
• Back & Chest
• ABS (do every workout, at least a little)

My workouts are geared at toning down! I had the big bulky muscles once in my life, hated them and got rid of them. Now I am all about toning! To do that you need to use low weights and a lot of times (low weight at a high rep {repetition}). My rule of thumb is if it is legs, do 25 reps and arms and back 15 reps.

And while you are out shopping for your new item, look for your next and make a list of items that you want to reward yourself with as you stick with your workout plan! Set a goal, it doesn’t even have to be a weight goal, it can be anything (ie. making it to the gym three days a week for two weeks) and then once you achieve that goal, reward yourself…and repeat this!

Weight lose, fitting into our old clothes and looking great are the ultimate rewards, but it helps to have some little helpers along the way!

Since I began blogging and vlogging my quest towards my fit body I have gained 8lbs!!!!!! Now at my highest weight since 2002, I am renewed by the new year!

It is time to get back to what actually makes me happy! I have surpressed it for so long, trying to excell at work, but now it is time to worry about numero uno!

I have begun going back to the gym and made it there Sunday and Tuesday of this week! So follow my progress and get fitness tips daily! I have over 20lbs to lose! If I can do it once, I can do it again…and so can yoU!

BEGIN WITH STRETCHING!

Warm up- Started the work out with 10 min of easy cardio, you choice I enjoy walking a lap on the track and then running a lap…alternating until I reach a mile, ending on a walking lap. But you can do any cardio machine, stair climber, bike, elliptical etc…

The way I work out is that I section my body off and do a section a day. The sections are; Legs, back and chest, arms. This is the perfect plan for me because I ususally hit the gym three days a week, however if I would like to do another day then I will do an hour of cardio and some abs, but I do some form of abs and  cardio everyday. DID YOU KNOW: the abs are the only muscle in the body that is safe to work out every day, however you should take at least one day off!

Legs Work Out

Single leg Step Ups
Works front of thighs
20lbs
3 sets of 15

Glute Extensions
Works Butt and Back of thigh
30lbs??? could be 20-25
3 sets of 25

Hip Adductors and Abductors
Works Inner and Outer Thighs
50lbs increasing each set by 5 lbs until 60 lbs
3 sets of 25 on each machine
*These are amazing machines for the most under used muscles in a females body. The inner thigh!

Then I moved on to my abs, I did a couple different machines, some using weights, others using weighted medicine balls. I did a total of 150-200 reps. For your abs there are a wide range of exercises you can do, pick your favorite and do that for a while, but make sure you switch it up with in a week or so, you don’t want to hit a plateau.

Finally I finished my work out with 500 meters of lap swim in the pool.

My body is soar, and I love it!