Day #32

Day #32

Can you believe we only have 15 days to go? Two-thirds of the way done! Wahoo! Which really means I get to go on vacation very soon! Since I had a "Cheat" day on Sunday, I didn't weigh in on Monday. However...I did weigh in today. 8 POUNDS LOST in 4 weeks and 4 days! Hopefully the results of that last cheat day will be apparent on Monday when I weigh in again! I can't wait for the final tally of all my inches, body fat and pounds...you know the info that is on the sticky note under my keyboard! Is that where you put yours?

Today my calories totaled 1253 of deliciousness.  I did an hour of Zumba with my "peeps" today! That was fun. :) Then I did a 25-minute intense weight-lifting circuit and 10 minutes of HIIT. (Just for fun...NOT!)

Name	Type	Quantity	Units	Calories
Cream, Heavy Whipping	Breakfast	2	Tablespoons	100
Cookies N Cream Atkins Bar	Breakfast	1	Serving	180
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
Cabbage, Shredded, Cooked	Dinner	0.5	Cup	17
Onion, Yellow, Chopped	Dinner	0.25	Cup	16
Peas, Green, Cooked	Dinner	0.125	Cup	17
Soy Sauce, Low Sodium	Dinner	2	Tablespoons	10
Oil, Sesame	Dinner	0.25	Tablespoon	30
Oil, Olive, Extra Virgin	Dinner	0.5	Tablespoon	60
Nuts, Almonds, Slivered	Dinner	1	Tablespoon	45
Chicken Fillets (Mesquite Grilled)	Dinner	4	Ounces	147
Egg Whites, Large, Ckd	Dinner	1	Each	25
Fit Frappe	Snacks	1	Scoop	60
Coconut, Unsweetened, Dried	Snacks	2	Tablespoons	61
Peanut Butter, Natural, Creamy	Snacks	1	Tablespoon	95
Almonds, Coco Roast	Snacks	0.333	Ounce	50

How about some more exercises? This first one might be one you know of already! 

This is called a Bicycle. It's a great exercise for your entire abdomen! What you want to really focus on is actually touching your elbow to your opposite knee. It engages more of your obliques.
  I always say, "Hi Right Knee....I'm the Left Elbow--Nice to meet you."
True Story. Seriously. Ask my clients.

Continue to alternate (like you're pedaling a bicycle) for 30 seconds at a time.

 This next exercise is an upper/lower combination. You might select a light weight for this (like 5lbs) as we are going to use our shoulders and triceps.

Start standing with your feet a little more than should width apart.  (Dumbbells in hand!)

Squat down, keeping the majority of your weight through your heels. (Keep your chin up!)

Stand back up pressing your hands up and over your head (working your shoulders here).

Once your hands make it to the top-focus on keeping your elbows facing the front.

Slowly lower your hands back

Raise your hands back up (working your triceps--remember to keep you elbows stationary.)

Finally bring your hands back down beside your side! That was ONE. Repeat 15 times.
Try to make this all in one controlled fluid movement.

I hope you enjoy trying these exercises. I look forward to your feedback. How many new exercises have you learned in the last few days?