A work in progress

A BLOG DEDICATED TO MOTIVATING MYSELF TO BECOME WHO I WANT TO BE, AND PROVIDE RESOURCES, MOTIVATION AND SUPPORT TO OTHERS.

Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.
Do this 3 times a week, with one day of rest between each workout. Start with a weight that you find comfortable, but a little challenging, so something that you can lift with slight discomfort. If it’s too easy, it’s too light! Gradually increase the weight as it becomes more comfortable. 
Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.
Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.
Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in.
Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website.

Sexy Arms in 6 Weeks
If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.

Do this 3 times a week, with one day of rest between each workout. 

Start with a weight that you find comfortable, but a little challenging, so something that you can lift with slight discomfort. If it’s too easy, it’s too light! Gradually increase the weight as it becomes more comfortable. 

Bent-Over Row Step I
Primary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.

Bent-Over Row Step II  
Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.
tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.

Upright Row Step I
Primary muscles worked: shoulders, upper back, biceps.
Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.

Upright Row Step II
Raise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.
tip: Keep your chin up and your belly button tucked in.

Chest Press on Ball Step I
Primary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)

Chest Press on Ball Step II 
Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. 
tip: You will need to engage your core throughout the exercise to avoid falling off the ball.

Overhead Press on Ball Step I
Primary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.

Overhead Press on Ball Step II
Push the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.
tip: Keep your chin lifted slightly and your core stable.

from this website.

(via theafrocentricasian)

wakeuphealthy:

Peanut Butter Cocoa Green Smoothie
Ingredients:
1 cup almond milk (or milk of choice)
1 ripe, frozen banana
2 tablespoons peanut butter
2 tablespoons cocoa powder
1/2 cup ice
2 cups spinach
Optional Ingredients:
¼ teaspoon xantham gum (Helps thicken the smoothie.  A little goes a long way so be careful when adding!)
2-4 teaspoons stevia (I don’t use any extra sweetener in my smoothie, but some people prefer theirs to be a bit more sweet!)
1 scoop vanilla protein powder (In case you want your smoothie to have extra staying power.)
2 tablespoons chocolate chips (For fun!)
Directions
Place all ingredients into a blender except the spinach.  Once smooth, add in spinach and finish blending until combined.  Serve immediately for best results.
http://www.happywifehealthylife.com/2014/04/15/peanut-butter-cocoa-green-smoothie/

wakeuphealthy:

Peanut Butter Cocoa Green Smoothie

Ingredients:

1 cup almond milk (or milk of choice)

1 ripe, frozen banana

2 tablespoons peanut butter

2 tablespoons cocoa powder

1/2 cup ice

2 cups spinach

Optional Ingredients:

¼ teaspoon xantham gum (Helps thicken the smoothie.  A little goes a long way so be careful when adding!)

2-4 teaspoons stevia (I don’t use any extra sweetener in my smoothie, but some people prefer theirs to be a bit more sweet!)

1 scoop vanilla protein powder (In case you want your smoothie to have extra staying power.)

2 tablespoons chocolate chips (For fun!)

Directions

Place all ingredients into a blender except the spinach.  Once smooth, add in spinach and finish blending until combined.  Serve immediately for best results.

http://www.happywifehealthylife.com/2014/04/15/peanut-butter-cocoa-green-smoothie/

Sample Meal Plan Day 1 BreakfastSpinach Egg White Omelette recipeThere’s a lot of spinach tomato omelette recipes online. They are all relatively the same. You can use the whole egg if you wish, or a combination (1 whole egg, 2 egg whites), whatever makes you happy, and meets your nutritional requirements. 6 egg whites is approximately 1 serving, but I am usually satisfied after 3, and I like adding more seasoning and spices, see what works for you! Add whatever cheese you want :)
Morning SnackGrapefruit, or any fruit of your choice!
LunchMango Black Bean SaladSounds and looks so good to me! Filling and nutritional. You can also substitute grilled chicken, or beef if you don’t like black beans. Cucumber Chickpea Salad, or Herbed Lentil Salad are good alternatives.
Afternoon Snack Rosemary Roasted Carrotsor Curried Baked Carrots Chips as a similar alternative
DinnerGrilled Chicken Caesar SaladAlternate method: SaladCombine romaine lettuce, baby spinach, cherry tomatoes, and olives in a large bowl and toss. Add ½ tablespoon olive oil, mix well.Dressing (make 1 cup to use for later)Combine 1 cup greek yogurt, juice of ½ a lemon (or lime), salt to taste, ½ finely chopped garlic clove and season to taste (basil, oregano, etc) Additional caesar dressing recipe here, and here
Evening SnackYogurt parfait Combine any flavour 0% yogurt, strawberries, honey (or other sweetener), and granola or flaxseed in a bowl, and enjoy! Alternate recipes here, and here Make sure you drink lots of water throughout the day! And eat as many fruits and vegetables as you like, the above is just a guideline. I will be posting an all vegan version shortly! :)
This meal plan is estimated to be from 1200 - 1500, make adjustments according to your dietary needs by removing or adding foods. 

Sample Meal Plan 
Day 1 

Breakfast
Spinach Egg White Omelette recipe
There’s a lot of spinach tomato omelette recipes online. They are all relatively the same. You can use the whole egg if you wish, or a combination (1 whole egg, 2 egg whites), whatever makes you happy, and meets your nutritional requirements. 6 egg whites is approximately 1 serving, but I am usually satisfied after 3, and I like adding more seasoning and spices, see what works for you! Add whatever cheese you want :)

Morning Snack
Grapefruit, or any fruit of your choice!

Lunch
Mango Black Bean Salad
Sounds and looks so good to me! Filling and nutritional. You can also substitute grilled chicken, or beef if you don’t like black beans. 
Cucumber Chickpea Salad, or Herbed Lentil Salad are good alternatives.

Afternoon Snack 
Rosemary Roasted Carrots
or Curried Baked Carrots Chips as a similar alternative

Dinner
Grilled Chicken Caesar Salad
Alternate method:
Salad
Combine romaine lettuce, baby spinach, cherry tomatoes, and olives in a large bowl and toss. Add ½ tablespoon olive oil, mix well.
Dressing (make 1 cup to use for later)
Combine 1 cup greek yogurt, juice of ½ a lemon (or lime), salt to taste, ½ finely chopped garlic clove and season to taste (basil, oregano, etc) 
Additional caesar dressing recipe here, and here

Evening Snack
Yogurt parfait 
Combine any flavour 0% yogurt, strawberries, honey (or other sweetener), and granola or flaxseed in a bowl, and enjoy! 
Alternate recipes here, and here 

Make sure you drink lots of water throughout the day! And eat as many fruits and vegetables as you like, the above is just a guideline. 

I will be posting an all vegan version shortly! :)

This meal plan is estimated to be from 1200 - 1500, make adjustments according to your dietary needs by removing or adding foods. 

Baked Egg Breakfast Casserole with Mushrooms, Spinach & SalsaIngredients
2 tsp olive oil, divided
12 oz. crimini (baby bella) mushrooms, sliced
4 cups (packed) fresh spinach, roughly chopped
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 cup salsa
5 eggs
5 egg whites
1/3 cup water
2 green onions, thinly sliced
Instructions
Preheat the oven to 375 degrees F. Coat a 7- by 11-inch ceramic or glass baking dish with cooking spray.
Heat 1 teaspoon olive oil in a large skillet set over medium heat. Add the mushrooms and cook, stirring occasionally, until the mushrooms are tender.
Add the remaining 1 teaspoon olive oil and the spinach. Cook until the spinach is cooked down and bright green, 1 to 2 minutes. Season with the salt and pepper. Pour off any extra liquid from the mushrooms.
Spread the mushroom and spinach mixture evenly on the bottom of the prepared baking dish. Spoon the salsa over top.
In a large bowl, whisk together the eggs, egg whites and water. Pour the eggs over the mushroom mixture. Sprinkle the green onions over top.
Bake until the eggs are set and starting to turn light golden brown, about 25 minutes. Test the eggs by poking a small sharp knife into the middle of the eggs. It should come out clean (just a little wet).
Let the casserole sit for about 5 minutes, then cut into pieces and serve.original recipe on cookincanuck :)

Baked Egg Breakfast Casserole with Mushrooms, Spinach & Salsa

Ingredients

  • 2 tsp olive oil, divided
  • 12 oz. crimini (baby bella) mushrooms, sliced
  • 4 cups (packed) fresh spinach, roughly chopped
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 1/2 cup salsa
  • 5 eggs
  • 5 egg whites
  • 1/3 cup water
  • 2 green onions, thinly sliced

Instructions

  1. Preheat the oven to 375 degrees F. Coat a 7- by 11-inch ceramic or glass baking dish with cooking spray.
  2. Heat 1 teaspoon olive oil in a large skillet set over medium heat. Add the mushrooms and cook, stirring occasionally, until the mushrooms are tender.
  3. Add the remaining 1 teaspoon olive oil and the spinach. Cook until the spinach is cooked down and bright green, 1 to 2 minutes. Season with the salt and pepper. Pour off any extra liquid from the mushrooms.
  4. Spread the mushroom and spinach mixture evenly on the bottom of the prepared baking dish. Spoon the salsa over top.
  5. In a large bowl, whisk together the eggs, egg whites and water. Pour the eggs over the mushroom mixture. Sprinkle the green onions over top.
  6. Bake until the eggs are set and starting to turn light golden brown, about 25 minutes. Test the eggs by poking a small sharp knife into the middle of the eggs. It should come out clean (just a little wet).
  7. Let the casserole sit for about 5 minutes, then cut into pieces and serve.

    original recipe on cookincanuck :)

(Source: losing-every-extra-pound)

Anonymous said: i'm the anon who you just answered. (my right side near my waist really hurts as does my right wrist :/ and i keep feeling so hungry and can hear my tummy rumbling) shall i eat even tho i just completed my workout?

oh i’m sorry, i was out! i hope you’re feeling better now. you know you can always message me off anon, i will reply privately <3. i think its okay to eat right after a workout. theres lots of people that will tell you different things, ultimately you have to see what works for you. do your own research, below is an article i found online that supports eating soon after exercise. 

eating after exercise
when should i eat

good luck :)

Anonymous said: Answer to your question: Someone pinned your arm photos onto pinterest. This is why everyone can see the photos. Then when they click the link they assume they are going to see an exact workout for how to get your arms. I only know because this exact thing happened to me :) ~Mary

Thanks Mary! I still keep getting the same question, so I will make a post specifically for arms and link it on my main page. 

My previous answer;

I’m really confused, I haven’t posted anything on pinterest and I keep getting messaging about how great my arms look, and questions about the arm workout… someone help me out here… 

in any case, for arms, try these links
sexy arms in 6 weeks
the tumblr guide to healthy living (a list of health related resources)
tighten up your triceps
sculpting quickie
bye bye arm jiggle 

Anonymous said: i exercise an hour a day 6 days a week. but im starting college next month and im not sure how to stay organized and healthy with so much going on. would i be ok to cut down to 30 minutes of exercise a day without gaining weight? i'll be walking around campus too.

Work it around your classes. I used to go to the gym in the morning before classes, but for some reason, I would get really drained after and would be too tired to focus in class. So I started going after I was done for the day. So it’ll take some trial and error. Do what is best for you. You can even do 30 minutes in the morning and 30 minutes in the evening. But try not to worry about it and enjoy your first year! Good luck :)