Monday, December 2, 2013

An Early Gift

***You may use CYBERMONDAY13 for a 40% Off Discount for December's Accountabilty Group Membership HERE!!!!

Christmas is quickly approaching.

You know what that means... Plenty of family, food, and fun! Oh, yeah...and pictures. Lots and lots of pictures if your family is anything like mine!

(It's pretty bad when random friends joke that I have the most photographed child in the world, isn't it?? If you're friends with me on Facebook, I completely apologize. I'm still kinda new at this whole mom thing and he is my only child...)

Christmas also means unwrapping pretty gifts. My family knows the way to my heart these days - Smaller Clothes! There's nothing like seeing pretty new clothes with a smaller size on the tag. One of the best feelings ever!

I'm the first one to admit that the holidays are so very tough. The last thing I want to do on Christmas morning is open something that isn't going to fit because I totally slacked off this month!

How can we focus this month?

My early Christmas gift to you.... My complete December fitness plan!



So here's how it will work...

On Mondays and Thursdays, I do two hours of Zumba. You don't have to do two hours of Zumba! Just fit in 30 minutes to an hour of your favorite cardio exercise. Need some ideas? Walking, jogging, dancing, and the elliptical are great ways to get there. You don't have to spend a ton of money on any of it!

Tuesdays are Leg Workout Days:
3 sets of Squats, 10-12 reps
3 sets of Walking Lunges, 10-12 reps
3 sets of Barbell Lunges, 10-12 reps
3 sets of Dumbbell Power Cleans, 10-12 reps

Wednesdays are Arm Workout Days:
3 sets of Barbell Curls, 10-12 reps
3 sets of Bench Dips, 10-12 reps
3 sets of Seated Dumbbell Curls, 10-12 reps
3 sets of Bent Over Two-Dumbbell Rows, 10-12 reps

Fridays are Shoulder Workout Days:
3 sets of Dead Lifts, 10-12 reps (This works your back)
3 sets of Seated Dumbbell Presses, 10-12 reps
3 sets of Side Lateral Raises, 10-12 reps
3 sets of Front Two-Dumbbell Raises, 10-12 reps

Saturdays are Core Workout Days:
3 sets of 3/4 Sit Ups, 10-12 reps
3 sets of Bottoms Up, 10-12 reps
3 sets of Oblique Crunches, 10-12 reps
3 sets of Jackknife Sit Ups, 10-12 reps

What do you need? Ryan and I will be training with one barbell and our dumbbells. You can do these with just a set of dumbbells if that's all you have on hand. Don't have either? That's okay too! Grab you two large cans of vegetables and improvise... Anything is better than nothing!

What are we going to eat this month? 

Let's talk about some ideas....

Breakfast:
We are looking for lean proteins and quality carbs to start our mornings off right! I'm perfectly fine eating the same type of breakfast every morning. I have four eggs whites and one whole egg scrambled. I add hot sauce or salsa to mine for extra flavor. I also have one whole wheat waffle and half a cup of Greek yogurt. Some mornings I will have fruit salad instead of the waffle.

Lunch:
A huge salad with plenty of veggies. I add a serving of grilled chicken, fish or turkey. It helps to cook your protein in large batches at the beginning of the week so you aren't scrambling to throw something quick together. This will also help prevent going the easy route and eating out too often!

Dinner:
Lots of veggies and protein! Now's the time to load up on the vegetables. Steamed cauliflower...green beans...boiled squash....stir fry veggies....kale. The options are endless and this isn't supposed to be boring! Get out of your comfort zone and try new things.

Snacks (Two per day):
Cottage cheese with pineapple pieces (make sure the pineapple doesn't have added sugar or syrup)
One banana and a handful of almonds
Tuna with one cup of spinach and one cup of quinoa
Oatmeal with 1/2 cup of fruit
Sweet potato sprinkled with cinnamon

We aim to eat every 2 to 3 hours to keep our metabolism going!

The key to making this all work? I've said it before and I'm gonna say it again:

Water

You want to see results? You have to make sure you're hydrated properly. If we don't supply our bodies with the water they need to function properly, our organs will not carry out their basic functions. If our organs cannot do carry out their basic functions, how can they perform well enough to burn the fat?

How much water do you need? 

Take your weight, divide it in half. That's the number of ounces your body needs each day!


9 comments:

  1. Have you ever tried cottage cheese with sliced grape or cherry tomatoes? That is my go-to snack most days. It is a nice change to cottage cheese with fruit.

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  2. That's a great meal plan! I'll be substituting some of my snack ideas with yours this month. :)

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  3. Great plan! I love that you have it all laid out for the month. And you're sharing!

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  4. great plans!!!! i just sipped some water thanks to you! lol

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  5. I like cottage cheese with fruit and when no fruit, some jelly...sugar free or low sugar of course.

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  6. I love Zumba!! Cardio is what I struggle with and Zumba makes it so I don't feel like I'm "working out." It's a win-win =)

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  7. Ohhh I'm digging these plans. And I had no idea that calculation for water!! That is perfect! My focus this week is definitely to drink more water!

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  8. Wow, thanks for sharing so much awesome diet and exercise motivation with the Motivate Me Monday link-up! Very helpful!

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  9. Thanks for sharing, this is so great! And such a great motivator for me! I need to get back into it! I love zumba, so fun!
    I'm having a weekend recap linkup on my blog:

    Showered With Design

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