Wednesday, January 9, 2013

January Leg Workout

Okay, please tell me I am not the only one who was freakishly excited for this season of The Bachelor to start?!

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I was so excited that Sean is the new Bachelor, and I have a feeling that I am going to love this season. Oh the drama to come, I can’t even handle it. I’m also pleasantly surprised that he got rid of all the crazies right from the get-go. I hate when people keep around the weirdos when they are obviously not compatible; it’s so annoying. I like that Sean is doing things HIS way – after all, it is HIS future so he should be able to do whatever he wants. Thoughts from my fellow Bachelor fans?


Okay – enough reality TV talk. One of my goals for the new year was to start writing monthly workout schedules, and on Sunday I spent some time writing a schedule for January.

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I decided to write it this way so that I could print it out and hang it on my refrigerator so it’s in plain view and I see it every day. By doing this, I can cross off every day that I complete a scheduled workout and it helps me feel like I have accomplished something. Having a specific workout plan motivate me to get to the gym because it makes it feel like an appointment that I can’t miss.

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Behind the calendar, I printed off a page with details about each strength training day. This month, I decided to plan three strength training days per week and divided the sessions into legs, back/shoulders, and chest/arms. I am also incorporating cardio five days per week, with shorter sessions on days that I strength train (30 minutes) and longer sessions on days that I don’t (45 minutes). On Monday I crossed off Day 1 of the month’s workouts, which was a legs and cardio day.

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As a disclaimer, I’m not a certified personal trainer – these are just the workouts that I like to do and am posting for those who are interested. I use ideas from magazines and other blogs to write my workouts. Here’s the leg workout that I did yesterday and plan on doing every Monday for the month of January. Not only did it have my legs burning, but it had my heart pumping too! It targets just about every lower body muscle – my glutes were especially sore the next day.

Here’s a list of the exercises I did:

  • Leg press 3 sets x 15 reps
  • Calf raises on the leg press machine 3 sets x 20 reps
  • Leg extension 3 sets x 15 reps
  • Seated leg curls 3 sets x 15 reps
  • Walking lunges 2 sets x 20 reps (each leg)
  • Sumo squats 3 sets x 12 reps
  • Romanian deadlifts 3 sets x 15 reps

I followed this workout up with 30 minutes on the step mill, which was really tough when my legs were so tired. With the exception of running, I always get the best cardio workout on the step mill and Stairmaster so I always try to get my butt on those machines when I can muster up the motivation.

When I was done with my workout I came back and enjoyed one of my favorite breakfasts as of late:

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I have been eating eggs almost every day for weeks, and I still am not sick of them. I made pancakes and bacon for Eric on Saturday morning when he was here, and then I still proceeded to make myself eggs when I was done. I don’t know, I just can’t get enough of them! My favorite way to make them is to scramble two of them, add a couple tablespoons of crumbled goat cheese, and then fold them over like an omelet. The goat cheese is key. Eggs + Goat Cheese = Delicious.

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A lot of times I eat the eggs with a carton of Greek yogurt on the side, but this isn’t enough to keep me full if I have to go to work, since it’s often five or six hours before I get a chance to eat again. For more staying power, I’ve been pairing the eggs with a small bowl of cereal (Special K Protein Plus is pictured)

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plus a piece of fruit.

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I look forward to this breakfast and it keeps me full for hours.

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Before I sign out, I just wanted to let you know about a Twitter chat today that some of you may be interested in. This afternoon at 1:30 EST there will be a live chat with Balance Bar's Resident Life Coach and Resolutions Guru, Amber Rosenberg. You'll have a chance to ask questions and receive advice for how to stick to your New Year goals. You'll also get a chance to win some free Balance Bars! Be sure to check it out.

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