Back Workout

I'm glad to hear you liked the Shoulder Workout post- thank you for letting me know!  Today, I'm sharing the back workout I just did and then I'll add the legs/glutes and back/bicep workouts.  As always, I warm up for about 5 minutes on the treadmill at 4.0, then do three planks (held each one for 2 1/2 minutes this time- which is freaking hard and I'm always shaking at the end). 

I'm listing the weight/reps/sets I do, but obviously adjust according to your ability and goals.  If I was a beginner, I might do 3 sets of 12-15 reps with a light weight.  For years, I did the below exercises at about 30 pounds (and no weight on hyper extensions) but I found that if I tried to go a little heavier each time, my strength grew pretty quickly.  And I take these vitamins and supplements. 

You always want to be careful when lifting weights that you don't injure yourself, so err on the lighter side at first.  Also, it's a good idea to use a spotter. 

So here goes: 

via

I made a blank one for you too so you can print it out and fill in your specific workout.  You can copy and paste it into a Word document and then print it. I added a blank sheet on the shoulder workout post too.  I used to use my laminated workout sheets all the time, now I put it into my phone because they weight is always increasing.

HYPER EXTENSIONS
These are great for your lower back.  You can do this exercise without any weight (just your body bending down and coming back up).  I hold a 25 pound plate at my chest.

Image via 

BARBELL DEAD LIFT
These are also good for your hamstrings.

Image via Fitbie.com

T-BAR ROW

At my gym, I'm too short for this machine (can't really reach the bars) so I use a barbell instead (like the second picture- but with a barbell instead of dumbbells like the model).  Also, I couldn't find this machine at my gym so I asked one of the trainers to show me where it is.  Don't be shy about asking for help!  When we realized I was too short for it, she showed me the alternative exercise.  

Image via Irongasta.com

Image via Build Some Muscle

WIDE GRIP LATERAL PULLDOWN
For years, I did 30 pounds, I guess out of habit/routine, now I'm at 50.

Image via Workout Routines for Home

SEATED CABLE ROW
This is a great exercise too- watch your posture during the exercise.

Image via Total Fitness

STRAIGHT ARM PULLDOWNS
This is one of my favorite exercises right now.  A lot of back exercises also work your biceps and this is one of them.

Image via Gym Heroines

Shoulder Workout

Some people have asked for a breakdown of my current workouts and I'm happy to share!  I have basically been doing a few of the workouts from the Live Fit program, just lifting heavier than I did last year.  I break out my workouts into legs, shoulders, back, biceps and triceps.

I always warm up with a 5 minute walk on the treadmill at about 4.0, no incline.  Then, I do my 3 planks and onto my weight workout.  On Monday, I lifted shoulders and did the workout below with the weights indicated.  Those weights are heavy for me, I'm struggling to lift the last two, but I can do it without a spotter with good form.  I'm trying to grow my muscle, which is why I'm lifting heavier with lower repetitions or "reps".  The picture below was snapped mid-workout, when my shoulders were getting pumped up.   The 40 pound EZ-curl bar is what I was using for Upright Rows. 

I wanted to include a photo of the exercise in case you aren't familiar with it by name.  I'm not always familiar with the names either, so sometimes when I'm at the gym, I'll just google the exercise on my phone to find out what it is.  I especially like to search for a "video" that way I can see exactly how the exercise is done.  

Arnold Dumbbell Press 

I hold 17.5 pound dumbbells in each hand (as opposed to two weights that total 17.5) 

Image via Bodybuilding.com

SUPERSET- means to go from one exercise to the next without resting.  Then, you rest after you complete the superset.

Superset Front Dumbbell Raise & Side Lateral Raise

I hold 10 pound dumbbells in each hand for these.  

Image Via Lean It Up

Upright Rows

I use a 40 pound barbell instead of a band, as pictured below, but the movement is the same.

Image via Forever Asleep

Alternating Single Arm Dumbbell Press

I hold a 15 pound dumbbell in each hand for this exercise. 

Image via Muscle and Performance

Reverse Fly

I do these on a machine like pictured below.  

Image Via cutandjacked

After my shoulder workout, I did 20 minutes of treadmill sprint intervals at 7.5.

Does this help?  I hope so!  

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You can still enter to win a $100 Visa GIFTCARD on my post HERE.

AllWhites® Egg Whites for Lean Protein & $100 Visa Gift Card GIVEAWAY

I'm a big fan of AllWhites® egg whites (100% egg whites that come in a carton) and use them in my protein pancakes and meals all the time.  If you came to my house and peeked into my fridge, you'd always see at least one container of AllWhites.  If you follow my blog, you know I'm working on getting lean and gaining muscle, which requires eating about 5 small meals a day, each with about 20 grams of protein.  AllWhites helps me get that protein in!

Each serving of AllWhites has 5 grams of lean protein and 25 calories without fat or cholesterol or shells!  If you are on Weight Watchers, they give AllWhites 0 PointsPlus value per serving (PointsPlus value takes into account the food’s protein, carbohydrates, fat and fiber).  You can use AllWhites in any recipe that calls for eggs.  The convenience of simply pouring the AllWhites into your recipe as opposed to having to crack and separate your eggs yolks from the whites is genius!  

Today, I'm sharing a healthy recipe using AllWhites and GIVING AWAY a $100 Visa gift card to one lucky reader (courtesy of AllWhites)!

Egg Scramble

I call this dish "egg scramble" because I like to simply dump all the ingredients into a hot skillet and "scramble" them around until they are all cooked.  I usually eat this on a weekend for breakfast, or at night for my last meal.  

Ingredients

• Cooking spray
• AllWhites® egg whites - about 3/4 cup
• Onion- 1/4 cup chopped or less 
• Turkey ham - 1 slice, chopped
• Cherry tomatoes- 5 or as many as you like
• Spinach- large handful
• Low fat cheese- 1 slice
• Mushrooms - 1/2 cup (optional)

Directions

Spray cooking spray in a skillet over medium-high heat, add a small chopped slice of turkey ham, bit of diced onion, a few cherry tomatoes, and a bunch of spinach.  After the spinach cooks down a little, and the rest of the ingredients are browned, I add about 3/4 cup of AllWhites (depending on how hungry I am).  I just keep stirring until it's all cooked, then, turn off the heat and add some low fat cheese.  Mushrooms would be good in this too.  

For recipe purposes:

3 tbsp. of AllWhites = Approx. 1 large egg
1/3 cup of AllWhites = Approx. 2 large eggs

3/4 cup of AllWhites = Approx. 4 large eggs

AllWhites are sold in regular grocery stores, right next to the eggs.  The cartons look like the photo below if you aren't familiar.  They last a while in the fridge.

AllWhites Website 

AllWhites Twitter 

AllWhites Facebook 

GIVEAWAY

AllWhites is giving away a $100 Visa gift card to one Honey We're Healthy reader. To enter, leave a comment with your answer to the question:  How do you fuel the way to a healthier you?

Good luck!  

Sweepstakes Rules: 
No duplicate comments.
You may receive (2) total entries by selecting from the following entry methods:

1. Leave a comment in response to the sweepstakes prompt on this post
2. Tweet (public message) about this promotion; including exactly the following unique term in your tweet message: “#SweepstakesEntry”; and leave the URL to that tweet in a comment on this post
3. Blog about this promotion, including a disclosure that you are receiving a sweepstakes entry in exchange for writing the blog post, and leave the URL to that post in a comment on this post
4. For those with no Twitter or blog, read the official rules to learn about an alternate form of entry.

This giveaway is open to US Residents age 18 or older. Winners will be selected via random draw, and will be notified by e-mail. The notification email will come directly from BlogHer via the sweeps@blogher email address. You will have 72 hours to respond, otherwise a new winner will be selected.
The Official Rules are available here.
This sweepstakes runs from 3/3/2014-3/31/2014.
Be sure to visit the AllWhites® egg whites brand page on BlogHer.com where you can read other bloggers’ posts!

Operation Get Lean // Week 4 Recap

Last week was pretty busy preparing for my son's 4th birthday party and also not feeling so hot (mildly under the weather), but I'm still seeing progress so that keeps me motivated.   I'm still about the same weight (111 pounds at about 5'1"). I post progress pictures on my Instagram (@honeywerehome) and use #honeywerehealthy if you want to follow along.

THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks.  I'm getting stronger at planks, I think I started out holding the plank position for 45 seconds, and this week I'm up to 2 minutes, 30 seconds!  Booyah!  They are freaking hard, so I'm proud of my improvement. 

Monday - Legs, 3 planks (1 min, 30 seconds)

Tuesday - Shoulders, 2 planks (2 minutes), 10 minutes cardio (sprints at 7.0)

Wednesday - Back, 3 planks (2 minutes)

Thursday - Biceps, Triceps, 3 planks (2, 2, 2 min 30 sec)

Friday - Off

Saturday - Legs (3 planks, 2 min 30 sec, 2 min 30 sec, 2 min) 20 min cardio (stairmaster - 4 min at 80, 14 min at 60- skipping a step) 

Sunday - off

THE MEALS

I'm still on THIS MEAL PLAN.   

7:00 a.m.  I always eat oatmeal with coffee for breakfast (but I plan to add 3 boiled egg whites this week because I couldn't get into eating sausage first thing in the morning).  

9:30 a.m.  protein shake (lately 1 scoop of protein powder with 8 oz 1% milk)

11:00 p.m.  lean protein and veggies

3:00 p.m.  lean protein and veggies or greek yogurt 

6:00 p.m. lean protein and veggies 

8:30-9  egg white omelet or greek yogurt 

I haven't been eating veggies, so I incorporated them this week.  I wanted to include pics, but only have iPhone photos- sorry for the poor quality!

Extra lean beef with mushrooms - sautéed onion and garlic in a skilled with some low sodium soy sauce, about a tablespoon of ketchup and Worcestershire sauce, mushrooms, cooked the beef (2 pounds) until browned. (This was really tasty but had to eat it with a spoon, will make it "chunkier" next time.) 

Asparagus and broccoli- put in a pot with about an inch of boiling water and put the lid on to steam for a couple minutes. 

Roasted brussel sprouts- cut them in half, add a little olive oil and balsamic vinegar and roast at 400 for about 20 minutes, flipping once.  p.s. warning- these stink up your kitchen.  

Zucchini and squash- add olive oil and roast at 350 for about 10 minutes, flipping once.

Fish (it's vacuum sealed and frozen)- I just added olive oil and old bay and cooked in a skillet on the stovetop over medium high heat until done, flipping once.  

Chicken salad with arugula, butter lettuce, cashews, carrots and clementine.  I buy thin slicked skinless, boneless chicken breast and cook in in the oven at 350 for 15 minutes with a tiny bit of olive oil and Tony Chachere salt-free seasoning. 

My "cheats" this week were:

Friday: a Starbucks iced, tall, 2-pump mocha

Saturday: tastes (couple bites can often satisfy) of appetizers at a restaurant on Saturday night, half of a decadent dessert, and a glass of wine.  I'm the one at a restaurant more interested in the desserts.  

Sunday: One mimosa, piece of pepperoni pizza, and chocolate owl (pic on Instagram).  

And I had sushi (mmmmm!) with my friends and cousin on Wednesday night.  I had tuna and salmon sashimi (no rice) and a tiger eye roll. 

I'm ready to kick ass in Week 5 too!  Hope you have a great week!

Workout Shoes & Self Tanner

Two things last week have given my workouts a little boost- new shoes and self-tanner. ;)  I'm a big fan of ASICS running shoes and asked for a new pair for my birthday.  Love this pop of orange and pink!   Good energy for working out! I got mine at Sports Authority on sale for $99 (Gel Evate) hot pink/white/sunshine.

but these below are similar at Nordstrom for the same price. 

ASICS GT-1000 (Raspberry/White/Mango)

A good pair of shoes is an investment that serves you well.  

On another note, I like being tan, but understand that tanning beds aren't good for you so I'm staying out.  I will be at the pool this summer, but until then I'm using self-tanner.  My girlfriend told me she buys Sephora Tinted Self Tanning Body Mist by the case and swears by it, so I picked up a bottle.   (Thanks Angela!) 

After using it twice, I'm a convert.  This is the first spray tanner I've used and it's so much easier than rubbing in a lotion!  I just showered and dried off really well, then stepped back into the shower to spray the tanner on.  There is a light scent, but it doesn't smell bad like some tanners.  I will definitely keep using this one. 

Do you feel better tanned too?  What self tanner do you like?

Operation Get Lean // Week 3 Recap

Happy Monday y'all!  I am excited to report that after 3 weeks of clean eating (with the exception of cheesecake on my birthday and a terrible Sunday- more on that below) and lifting heavy weights 5 days a week, I am seeing some results!  Here's the latest picture from my Instagram (@honeywerehome).  I want to show you a real life representation so I don't use any filter on these pictures.  I've only lost about 1 1/2 pounds in 3 weeks (112.5 to 111), but I'm not too concerned with the scale since I know muscle weighs more than fat.  But, I am concerned with buttoning my jeans and I'm not having a problem with that anymore!

THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks - 3 for 1 minute & 30 seconds with a two minute rest in between.  This week I focused on lifting as heavy as I could for 8-10 reps of 3-4 sets, resting about 45 seconds to 1 minute in between sets.  I usually do at least 6 exercises during each workout. 

Monday - Biceps & Triceps, 20 minutes of cardio (18 incline at 2.5 mph - don't hold on)

Tuesday - Legs, 15 minutes of cardio (18 incline at 2.5 mph - don't hold on)

Wednesday - Shoulders 20 minutes (sprints 30 seconds on and off at a 7.0 mph) & 5 minutes (18 incline at 2.5 mph - don't hold on)

Thursday - Back - no cardio

Friday - Off

Saturday - Biceps & Triceps - no cardio

Sunday - off

THE MEALS

I'm still on THIS MEAL PLAN.  I did very well Monday through Saturday, but I did indulge in cheesecake on my birthday (Thursday).  Saturday was good, except I drank 3 1/2 glasses of red wine  (which is a lot for me!) and then my son couldn't sleep, so in the middle of the night I had to go into his tiny bed and "sleep" with him (with the light on!).  Needless to say, I felt pretty bad on Sunday.  

Sunday was a complete BUST food wise.  We went to breakfast around 9:00 and I had a giant pancake with real butter and syrup.  Mmmm!  Ran some errands, came home and napped for an hour from 1:00 - 2:00 until I had to get ready for a Tupperware party at 3:00.  On the way there, I felt so sick/sweaty/shaky, then realized I hadn't eaten since the pancake.  I made an emergency stop at a gas station and ate a Twix candy bar, still shaky, I rummaged through my purse and found a protein bar. At the party, I ate some brie cheese and crackers and carrots.  Mexican food is always my cure for a hangover, so we went out for dinner and I had bean and cheese nachos.  Later that night, I couldn't sleep.  I got up around 11pm and ate a bowl of multigrain cheerios and 2 Ghirardelli chocolate and caramel squares.  Ug!  

It happens sometimes, but you just have to start over the next day and not let it get you down. 

We had beautiful weather on Friday and I got to enjoy a nice birthday lunch with my favorite girlfriends outside (half a glass of wine, a burger with no bun, and salad for me). 

Racerback Tank Dress  

Scarf

Have a great week!

Chicken Breast Sandwich

I'm looking for other ways to get my protein in each day.  I eat a lot of skinless, boneless chicken breast and really like it the Tex Mex way, and just made a regular ole sandwich today.  I'm not banning bread, I just make sure to eat 100% whole wheat and eat it earlier in the day.  

On my sandwich, I put chicken, light mayo, 2% American cheese, and arugula and butter lettuce. I've been buying thin sliced chicken breasts.  Each one is about 4 ounces and they cook more evenly.  I cook them in the oven at 350 degrees for about 15 minutes with a tiny bit of olive oil and Tony Chachere's No Salt Seasoning, then store them in the fridge. 

My favorite bread . . . 

Arugula and butter lettuce . . . 

Mmmm . . . 

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