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Another week has come and gone and it’s time to recap this week’s FitCrumb Adventures! I’m very excited to announce that one of my best friends, a girl I have known all the way since kindergarten—not many of us can still say that, has decided to join us in our journey to live a healthier and active lifestyle.
She is a lot like me. We grew up only streets apart, we are both the only child, we had almost every single class together, we both struggled with our weight all throughout our K-12 school days and therefore have poor self-esteem/body image issues, but the most important thing we have in common is WE BOTH DECIDED IT’S TIME TO MAKE A CHANGE TO LIVE A HEALTHIER LIFESTYLE.
I taught her all about what macronutrients are (Carbohydrates, lipids and protein). I devised macronutrient plan for her to follow. I believe in eating everything in moderation—no foods are off-limits, because when we restriction foods we tend to think of them as bad and or binge on them later down the road (I’m speaking from personal experience). I do make meal plans for clients if they request though, just so they have an idea of how counting macros turns into eating for the entire day. If you are interested check out my business website Omni-Nutrition.com.
Now to the workouts. Monday and Tuesday were crazy long days for both Crumby and I so we chose to take these as our rest days. Wednesday’s workout was a little longer than normal because it was my friend’s first time working out with me since starting our FitCrumb adventures so I showed her around the gym and we did measurements and progress photos. Crumby was running late at work, so she skipped the gym but did yoga at home and walked the pup.
- Mobility with a band to loosen our hip flexors
- Static stretching our quads, hamstrings and glutes
- Foam rolling to loosen up our muscles
- 3 sets of 25 meter walking lunches with 10# ball over head super set with 15 ball slams (10#)
- Back Squats 4 sets of 8-12 reps (1 1/2 minute rest between–basically enough time to take off the weight, put on new weight and for her to do here squats). I used 140#, and she used just the bar because I want her to get her form down before adding any weight to it.
- 4 sets of 8-12 reps, leg extensions (105#) super set with lying leg curls (45#)
- 4 sets of 8-12 reps, goblet squats with cable (can’t remember the weight I used) super set with split squats
- 10 minutes of intervals on the bike (20 sec as fast as you can pedal followed by 40 secs of recovery pace)
- Foam roll.
Now that calorie burn picture above is from our upper body workout yesterday, (PS I love my Heart Rate Monitor). I didn’t write down exactly what we did, but we first worked out bi’s, tri’s and shoulders. 2 different exercises for each all with 4 sets of 8-12 reps and they were each super-setted with a different exercise (complete on set of bicep exercise and immediately do a shoulder exercise). Next we did lat pull downs (4 sets of 8-12) super set with bench press (just with bar and until failure–I averaged between 20-25 reps). It’s so light at first, but your muscles are on fire towards the end. Then we finished up with 10 minutes of incline walking on the treadmill, incline at 11% and speed at 3.5MPH.
You are probably asking yourself, does this girl have an obsession with eggs? First Low Carb Egg Cups this week and now a picture of fried eggs and an egg white omelette.
HAHAHA. Yes! I do. Well sort of. I just love having eggs in the morning. They are super easy to make, taste delicious and they are super versatile. I had my egg cups Monday, Tuesday and Wednesday, I had this lovely egg white omelette yesterday and then this morning I made 3 eggs over hard which I am enjoying right now with my coffee as I write this post before I go to work.
Enough about my obsession. Todays workout with be glute (booty booty booty) focused and then we will finish it off with some HIIT (high intensity interval training). Tomorrow morning’s workout will be cardio (I hate cardio), but my friend wants to train for a half marathon and tomorrow is the first day of training. Sunday will be a bikram yoga day.
What is your current workout regimen?
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