Day #30-Exercises for you to try!

WOWZA, it's been 30 days! Except for that little sna-foo on Sunday, I've been here EVERY DAY! I had an awesome HIIT workout today. I should take a before/after HIIT workout picture. Before, I'm lookin' all cute and spunky...after, I look like a drowned rat! All it takes is 20 minutes--BUT, I know my body thanks me for it! 

My total calories for the day were 1260- not too bad. And guess what- No tacos tonight. weird....woa.

Name	Type	Quantity	Units	Calories
Choc Chip Atkins Bar	Breakfast	1	Serving	200
Cream, Half & Half, Traditional	Breakfast	2	Tablespoons	40
Baby Spring Mix	Lunch	2	Cups	10
Balsamic Vinaigrette - Light	Lunch	2	Tablespoons	45
Chicken Fillets (Mesquite Grilled)	Lunch	0.333	Pound	195
Nuts, Almonds, Slivered	Lunch	2	Tablespoons	90
Bacon, Cooked	Lunch	1	Piece	43
Beans, Green	Lunch	1	Cup	34
Baby Spring Mix	Dinner	2	Cups	10
Balsamic Vinaigrette - Light	Dinner	2	Tablespoons	45
Chicken Fillets (Mesquite Grilled)	Dinner	0.333	Pound	195
Nuts, Almonds, Slivered	Dinner	1	Tablespoon	45
Bacon, Cooked	Dinner	1	Piece	43
Beans, Green	Dinner	1	Cup	34
Peanut Butter, Natural, Creamy	Snacks	1	Tablespoon	95
Coconut, Unsweetened, Dried	Snacks	2	Tablespoons	61
Almonds, Coco Roast	Snacks	0.5	Ounce	75

Hey, so for today I have finally gotten some exercises put together for you: One for your lower body, upper body and abdomen! As with all NEW things, please consult your physician before starting an exercise or dietary program! 

1.5 LBT's--(Little Bun Touches)

Name

Type

Quantity

Units

Calories

Choc Chip Atkins Bar

Breakfast

1

Serving

200

Cream, Half & Half, Traditional

Breakfast

2

Tablespoons

40

Baby Spring Mix

Lunch

2

Cups

10

Balsamic Vinaigrette - Light

Lunch

2

Tablespoons

45

Chicken Fillets (Mesquite Grilled)

Lunch

0.333

Pound

195

Nuts, Almonds, Slivered

Lunch

2

Tablespoons

90

Bacon, Cooked

Lunch

1

Piece

43

Beans, Green

Lunch

1

Cup

34

Baby Spring Mix

Dinner

2

Cups

10

Balsamic Vinaigrette - Light

Dinner

2

Tablespoons

45

Chicken Fillets (Mesquite Grilled)

Dinner

0.333

Pound

195

Nuts, Almonds, Slivered

Dinner

1

Tablespoon

45

Bacon, Cooked

Dinner

1

Piece

43

Beans, Green

Dinner

1

Cup

34

Peanut Butter, Natural, Creamy

Snacks

1

Tablespoon

95

Coconut, Unsweetened, Dried

Snacks

2

Tablespoons

61

Almonds, Coco Roast

Snacks

0.5

Ounce

75

Starting Position for LBT's.
FYI: Not the technical name (Chair squats is the technical name...but it's NOT nearly as fun to say!)

Keep your weight through your heels, bringing your "little buns" down to "TOUCH" the chair. (We aren't sitting or taking the weight off our feet. Just a quick touch of the buns.) 

Come UP half way

Go back to the chair and TOUCH your Little Buns again.

Finally, Stand up!. That's it. Repeat as rapidly as you can for 30 seconds!

Tricep Dips

Try to keep your elbows from pointing out when you lower your body down.

To protect your shoulders, try not to go past a 90 degree angle.
If you can, repeat for 30 seconds...or just start off with three sets of 12.

Modified Tricep Dips

It is easier if you bend you knees.

Once again--Try not to go past a 90 degree angle.

THE PLANK

Elbows under your shoulders, tuck your belly button to your spine,  curl your toes under and lift your body off the floor in a nice straight line. Try to hold this position for 30 seconds to a minute. It's a difficult core exercise, but OH so beneficial. Hold it as long as you can, and then try to increase as you get stronger. (If you start to feel this in your low back, really focus on your belly button  being tied to your spine.
Weak abdominal muscles often trigger low back pain. Start off slow!)

This is my "Eh?" face I gave Chad when he told me to do a punching plank.
My answer...."Shah....right..." 

I hope these exercises help! We'll do a major muscle group each day this week. I tried to select exercises that required NO special tools or very inexpensive tools. Dumbbells are almost always necessary (or at least a band.) More to come tomorrow! Until then, try these and give me your feedback!

Blessings,
Trisha