Tuesday, September 18, 2018
Friday, September 14, 2018
Wendy's just released their latest salad on their menu and it has an autumn theme. It is called the Harvest salad and I got to sample it on Tuesday.
The harvest salad has lettuce, sliced grilled chicken, diced red and green apples, dried cranberries, feta cheese, brown sugar walnuts, and Applewood smoked bacon and apple cider vinaigrette dressing.
It is a little similar to their apple pecan salad except the apple pecan salad has blue cheese, pecans, no bacon and it comes with pomegranate vinaigrette. So, there is a slight difference between the two salads but not much.
I usually get their half salads because they are lower in calories. The harvest half salad has 320 calories and the apple pecan salad has 340 calories. The full harvest and apple pecan salad both have about 560-570 respectfully.
Thumbs up or Thumbs down?
I like the new Wendy's Harvest salad but I think the feta cheese doesn't agree with me. I have eaten it twice already and I have gotten a stomach ache from it each time. I have a slight milk allergy and I think that the feta cheese is upsetting my stomach. I don't get that when I eat the apple pecan salad.
It is definitely a thumbs up. I like the bacon, apples, walnuts and the apple cider vinaigrette. It's a delicious salad and I recommend that you head over to Wendy's to give it a try. Since the salad has an autumn theme, you should get right over there and pick it up before it goes poof. What is your favorite Wendy's salad?
Tuesday, September 11, 2018
It is the third week of my fitness and health giveaway link-up and I'm loving it. For you sweepers (those who enter contests as a hobby), I know you are enjoying it too. If you have a fitness, health, or fitness travel giveaway you are sponsoring, make sure you link it here and add the end date and what countries are eligible to enter the contest.
Sunday, September 9, 2018
I think many of us need to do the challenge because we tend to neglect the flexibility part of our workout. This workout focuses on the lower part of the body and not the upper body.
Flexibility is part of the five components of exercise. The five component is what health educators and experts use to determine a well-balanced fitness routine. Flexibility, muscular endurance, muscular strength, cardiovascular endurance, and body composition are the five component of fitness. Your workout plan should incorporate all of the components. Go here to read more about the five components of exercise: The Five Components of Fitness: What You Need To Know.
-Why stretch and more information on flexibility
-Flexibility test before and after
-The 30 Day Lower Body Stretching program with illustrations
-30-day accountability chart
Find this interesting, check out my other challenges:
Tuesday, September 4, 2018
Sunday, September 2, 2018
I'm an inverted triangle with thin arms, medium size breast, a waist that goes in ever so slightly, and have narrow hips. Luckily, I have a derriere so I have some curves. Since my knees have been giving me trouble due to arthritis, I haven't been training my lower half as hard. I decided after receiving an email to join The Body For Life challenge, I would try to change my shape the best I could.
Granted, I don't think any amount of exercise will give me enough hips to equal my shoulders, however, I decided that I can give my body a more balanced look if I built muscle in my legs, hip, and glutes.
I know there are people like me out there who would love a more comprehensive program than just being told to do squats, lunges and do the elliptical trainer. So, I decided to put together a workout plan that will give you some hope to make some real body changes. I'm not promising that you will be an hourglass after doing this workout but you may feel better about yourself with a more balanced body.
- Train the lower body twice a week with *heavyweights
- Do 20-30 minutes of cardio, three days a week
- Train your upper body once or twice a week with lighter weights
- Eat a low carb or paleo diet
*You have to find your starting zone. Lifting light weights like 5 lbs, 10 lbs and etc will not get you what you desire, you probably will have to join a gym that has a variety of equipment, unless you have weight machines at home
We will build muscle on the lower body with low reps and heavyweight and train the upper body with lightweight and 15-20 reps. Our diet will be lower in carbs because low carb diets help to reduce visceral fat, a type of fat within the abdominal cavity.
Monday/Legs - Tuesday/Cardio - Wednesday/Upper Body -Thursday/Cardio - Friday/Legs - Saturday/Cardio and Upper Body - Sunday/Rest
Leg day workout: You will do 12 reps on your starting weight, wait one minute, add more weight do 10 reps, wait one minute, add weight do 8 reps, wait one minute, and you repeat this until you get to 6 reps. At six reps, you should be lifting your heaviest weight. Then you go back to your first weight at 12 reps repeat it and with another exercise of the same body part you will do 12 reps immediately Look at the example below:
Leg Press Machine
12 reps 75lbs/34kg one-minute rest
10 reps 85lbs/39kg one-minute rest
8 reps 95lbs/43kg one-minute rest
6 reps 100lbs/45kg one-minute rest
12 reps 75lbs/34kg and then do 12 leg extensions immediately at a weight that is not too light or too heavy.
You will do this for each body part.
Exercises for the quadriceps: Squats, seated leg extension, leg presses, hack squat
Exercises for the hamstrings: seated leg curl, lying leg curl, deadlift, lunges
Calves: seated or standing calf raises
Inverted triangle hip and gluteal program
On leg day, you will be doing workouts to see if we can build the hip area. Most plans don't have this component but I know this is important to us. This plan will be just 4 sets of 10-12 reps with a minute rest between sets. After doing the above workout, you will then move on to the hip exercises.
1. Side lateral lunge 4 sets of 10 reps each side. Most people do not do this exercise correctly but you want to get it right because it really works the abductors or hip area. Look at the following video to get the form down correctly. I like to do a 2-second pause in the down position. I'm up to a 25-pound dumbbell when performing this exercise. Because of the knees, form and etc, it will be okay to start with a lighter weight when doing the side lateral lunge
3. Standing leg or lying leg raises using the resistance band or ankle weights 4 sets of 12 reps
4. Inner thigh with adduction machine drop sets do 4 reps at a heavy weight, drop the weight and do 4 more reps right away, then drop the weight and do four more reps with a total of 12 reps
5. If you don't have access to the inner thigh machine, do any of these exercises instead, 4 sets of 12-15 reps. Adductor exercises
Upper Body Training
You can choose to train your upper body once a week and if you need exercise toning, you can train you upper body on your Saturday cardio day, it is up to you.
It will be 3 sets of 15-20 reps on four body parts: Chest, Back, Arms(biceps and triceps). If you want to do shoulders, just do one or two sets of 12 reps. We need to keep them strong but no heavy weights for your shoulders.
You can also do body weight exercises like push-ups, pull-ups to work your upper body or you can use resistance bands to help you tone.
Chest exercises: push-ups, chest press, chest fly, incline chest press
Back exercises: pull-ups, lat pull-downs, back rows
Bicep exercises: bicep curls, hammer curls, preacher curls
Triceps exercises: dips, overhead triceps, triceps press down
You can skip all that and do a video for toning the upper body. Take a look at the following videos to tone your upper body.
Smart Upper Body Workout. 34 minutes
Low Carb Plan
I have a low carb plan you can purchase. It allows you to have one free day or a free meal a week, The 6 Day Food Challenge. You can also follow the Atkins, South Beach or Keto meal plans, you have to find what works best with you.
If you have any questions about the plan, shoot me an email at email@example.com