Workouts/Nutrition Plans

Week 1

Work-Outs Week 1

Monday:

Treadmill or Bike or eliptical- 10 min warm up (If you worry about your knees use the bike or elliptical the cyclical motion gets blood flowing to the knees which helps them tremendously!)

Using light weights (8-15lbs), 3 sets, 12-15 reps

Dumbbell curls

Dumbbell kickbacks

Dumbbell hammer curls

Dumbbell Overhead extensions

Dumbbell Bench Press

Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Tuesday:

Treadmill or Bike or eliptical- 10 min warm up

Using light weights, 3 sets, 12-15 reps

Leg Press

Leg Extensions

Leg Curls

Squats

Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Wednesday- REST DAY

Thursday:

Treadmill or Bike or eliptical- 10 min warm up

Using light weights, 3 sets, 12-15 reps

Military Press

Dumbbell raises (front for 15, side for 15), 3 sets

Dumbbell curls

Bench Press

Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Friday

Treadmill or Bike or eliptical- 10 min warm up

Using light weights, 3 sets, 12-15 reps

Leg press

Leg Extension

Lunges

Stiff Legged Dead Lifts

Lateral Pull Downs

Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Saturday- hiking

Sunday- REST DAY

Nutrition Week 1

I need about 1500(+-) calories a day to accomplish my goals. You can learn to calculate for your weight goals here. Most days looked like this:

Breakfast- Ezekial toast, 1 egg, arugula with lemon juice

Lunch- arugula salad with 3 oz smoked salmon, 1 boiled egg.

Snack: Protein shake with almond milk, 1/2 banana + collagen

Snack: cottage cheese + cucumber with fresh pepper.

Dinner: A “Hello fresh” meal + red wine- (I would remove the simple carbs from the meal for myself.)

Thats it! Pretty simple and has me hitting right around my goals every day: about 113 grams of protein, 70 grams of fat and 113 grams of carbs and I’m not hungry.

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