Lunge Update

As promised, here's the update from my walking lunge workout with Julie:

250 walking lunges...and then tacked on 3 sets of dips after that.

My booty is feeling it a little today...I love those walking lunges!

 Today it's 45 mins of Cardio, plus Yoga, plus training my lower abs. My back is feeling super tight from those body rows the other day so I'm definitely in need of some good stretching.

This evening, I'm going to my first Meditation class here in Florida - I participated in these classes back home and absolutely loved them. I truly believe in the benefits of meditation and think that it not only helps my workouts, but my job as a trainer and my day-to-day life.

Tomorrow, Julie and I are off to the Royal Racquet Club for a Breast Cancer Fundraiser called "Rally for the Cure". We'll be supporting the cause as well as promoting our fantastic programs! Can't wait to demo the TRX for everyone!

Have a fabulous weekend! :)

WorkOut Week in Review

A lot of people ask me who my trainer is - just as I ask my hairdresser who does their hair or who massages my massage therapist. I let them know that once in a while Julie and I will train together, but for the most part I have to be really discplined and push myself - which can be difficult! There's no doubt that a personal trainer will push you beyond a capacity that you have set for yourself, mainly because we don't think we're strong/fast enough or we're just a little scared to go give that extra effort. To push myself, I'll do something I haven't done in a while (or ever) and I'll either set a goal number of sets/reps, or do as many reps until failure. And if I have a difficult time reaching the goal number of reps, this is where the little beast inside of me just gets up and pushes through because I don't want to leave anything 'unfinished'.

This week I gave myself 10 sets of chest and back and did as many reps each set until failure:


Tuesday - Chest:
10 sets of decline push-ups, with toes on a Bosu Ball.
 I did 145 in total - then finished up with 3 sets of overhead tricep extensions. I was shaking afterward!
This was super challenging as my feet were on an unstable platform and my core was working extra hard.

Wednesday - Back:
10 sets of Body rows, 100 in total.
Followed by 3 sets of  compounded bi curls/hammer curls.
I'm working on strengthening my back big-time....these are definitely more difficult for me..and my muscles are definitely feeling them today!

Thursday - Legs:
Walking lunges until the cows come home. I'm doing some cardio intervals this morning and then walking lunges with Julie this evening. We are weird and absolutely love walking lunges. I'll let you know how many we end up doing!

What do you do to push yourself through your workouts?

Finally, a Healthy Muffin Recipe

Of all things that may be a hindrance to my clean-eating efforts, one of the biggest would be the delicious muffin. Most of you should know by now that muffins aren't exactly good for you - butter, oil, lots of sugar...and if you don't make them yourself, don't be suprised to find a few unneccessary processed ingredients to ensure their lifespan. Sadly, bran and morning glory muffins usually fit in this unfit category.

BUT

during one of my frequent online quests for 'healthy' treats, I found this recipe for a healthy muffin on Fatty Fights Back. Protein, whole wheat flour, and pumpkin are the key ingredients here...and mine turned out yummy after the first try - that's how easy they are to make. If you haven't clicked on the link already, here's the recipe with my own modifications (as indicated with **):

Basic Recipe

1 cup whole wheat flour
1 cup protein powder (any flavor - chocolate & vanilla work well or something that goes with the type of muffin you are making such as banana for the banana nut version)
1/3 cup sucanat**
1 tbsp baking powder
1/2 teaspoon salt
1 cup canned pumpkin (NOT pumpkin pie mix, pure pumpkin)
2 mashed bananas
2/3 cup chopped pecans
1/3 cup chopped semi-sweet chocolate**
1/3 cup ground flax seed**


In large mixing bowl, mix dry ingredients. Make sure protein powder is mixed thoroughly. Add in wet ingredients and stir until the mixture is completely moistened. Batter may be lumpy.

Spray muffin tin with non-stick spray.**

Fill full sized muffin cups to 2/3,
Bake until a toothpick comes out clean. Around 20-25 min. for full sized muffins.


I'm telling you, these taste delicious, my husband and friend loved them too!

Big Thanks to MacMadame, the genius behind the blog Fatty Fights Back, for finding a way to indulge in muffins without the extra crap!

Give it a try and let me know what you think! :)