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O.K. so yes, this is really me (still my husbands idea, and still embarrassing). No Photo Shop, no touch ups, (and obviously no tan either....yuck). These abs didn't show up until I started eating totally clean. I haven't lost any weight or changed my exercise habits. I work out hard, but I attribute these babies to eating clean! Thank you Tosca!
Krazy Mommy Moment:
So, my sweet, loving, easygoing daughter has been abducted from my home and has been replaced with a tween that I'm not so sure I want to keep! Seriously, hormonal moody 12 year olds should be institutionalized until they are 16! Or, better yet, maybe their mothers should be shipped away to some tropical location to wait it out. We had a major meltdown this morning. I mean tears, yelling, pouting, slamming doors, the whole bit. About what you ask? I kindly told her that it was 22 degrees outside and she probably should wear a coat. Yep. That's it. Nothing more to tell. Help me please! I want my baby back.
Fitness Tip:
The overwhelming response to my last blog was (drum roll please) LEGS! Yeah, I am not alone in my misery. Somehow that makes me feel so much better! I did a little research and found this leg workout at http://fittplan.com. The awesome thing is that when you click on the exercise, it takes you to a U Tube video with a demonstration and instructions! Free personal trainer. Score!
Sculpt Your Perfect Legs With A Great Leg Workout
Ladies, are you ready to sculpt long, lean, toned, sexy legs? Legs that look amazing in your favorite skirt or dress? Jaw dropping, tone legs that turn heads? Then it’s time to stop hiding behind those baggy jeans and sweat pants. See workouts below.
As a personal trainer, I realize the importance of developing strong, shapely legs for my female clients, and I have had tremendous success in this area. To build legs that you can be truly proud of, you need a great leg workout. You need a leg workout for women that will burn calories while building lean muscle. A toned and defined appearance is the result of the reduction of body fat combined with the addition of lean muscle. These leg toning exercises will accomplish both of these goals.
To maximize the effectiveness of these leg exercises for women, be sure to follow sound nutritional habits while in a calorie deficit, and perform cardiovascular exercises on a regular basis.
I have organized some of the best leg exercises for women into practical training plans that you can use at home or in the gym. Perform these leg toning exercises 2-3 times per week and get ready to show off your new skirt.
Trainer’s Tip: During your leg toning exercises, challenge yourself with heavier weights as your form improves. Using heavier weights builds lean muscle and lean muscle burns calories. Have a great leg workout!
Great Leg Workout: Beginner
Stationary Lunge 20 reps each leg.
Body Weight Squat 20 reps.
Dumbbell Stiff Leg Deadlift 20 reps.
Hip Thrust 20 reps each leg.
Plie Squat 20 reps.
Step Up To Balance 20 reps each leg.
Great Leg Workout: Intermediate
Jump Lunge 20 reps each leg.
Barbell Squat 20 reps.
Single Leg Deadlift 20 reps each leg.
Medicine Ball Hip Thrust 20 reps each leg.
Squat Thrust 20 reps.
Side Step Jump 20 reps each leg.
Great Leg Workout: Advanced
Bosu Ball Lunge 20 reps each leg.
Squat Jump 20 reps.
Bosu Ball Single Leg Deadlift 20 reps each leg.
Stability Ball Hip Thrust 20 reps each leg.
Squat Thrust Jump 20 reps.
Mountain Climber 20 reps each leg.
Healthy Eating Tip:
My intention this week was to report on the Miracle Noodles that I talked about on my last blog, but alas, they have not arrived yet. Instead I want to tell you about an awesome product that I can't live without. It is called Egg Whites International. You can check out their website at eggwhitesint.com. These are totally pasturized 100% natural egg whites that come in either a gallon or half gallon container. I absolutely LOVE them! They are pasturized, so you can eat them raw. I put them in shakes, dips, yogurt, anything I can possibly think of! I use them for cooking, baking and omelets too! Egg whites are a great way to get more protein into your diet. I did the math, and they are about 20 cents cheaper an ounce than cartoned egg whites. I buy mine at Max Muscle maxmuscle.com.
Clean Eating Recipe:
As you well know, I have a MAJOR sweet tooth! This can be hard when you are trying to eat clean. I just made these this afternoon, and WOW, they are awesome!!!! I ate 2 right out of the oven!
Preheat oven to 375 degrees. Spray cookie sheet with PAM.
Ingredients:
1 C. natural peanut butter
2 egg whites
3/4 C. no calorie sweetener
1 scoop vanilla protein powder
1 Tbs. cinnamon
Mix all ingredients well. Form into 1 in. balls (I used the small Pampered Chef scoop). Make a criss cross pattern with a fork. Bake them for 12 minutes. Let cool on cookie sheet for 5 minutes. Enjoy!
Ladies, are you ready to sculpt long, lean, toned, sexy legs? Legs that look amazing in your favorite skirt or dress? Jaw dropping, tone legs that turn heads? Then it’s time to stop hiding behind those baggy jeans and sweat pants. See workouts below.
As a personal trainer, I realize the importance of developing strong, shapely legs for my female clients, and I have had tremendous success in this area. To build legs that you can be truly proud of, you need a great leg workout. You need a leg workout for women that will burn calories while building lean muscle. A toned and defined appearance is the result of the reduction of body fat combined with the addition of lean muscle. These leg toning exercises will accomplish both of these goals.
To maximize the effectiveness of these leg exercises for women, be sure to follow sound nutritional habits while in a calorie deficit, and perform cardiovascular exercises on a regular basis.
I have organized some of the best leg exercises for women into practical training plans that you can use at home or in the gym. Perform these leg toning exercises 2-3 times per week and get ready to show off your new skirt.
Trainer’s Tip: During your leg toning exercises, challenge yourself with heavier weights as your form improves. Using heavier weights builds lean muscle and lean muscle burns calories. Have a great leg workout!
Great Leg Workouts
Great Leg Workout: Beginner
Stationary Lunge 20 reps each leg.
Body Weight Squat 20 reps.
Dumbbell Stiff Leg Deadlift 20 reps.
Hip Thrust 20 reps each leg.
Plie Squat 20 reps.
Step Up To Balance 20 reps each leg.
Great Leg Workout: Intermediate
Jump Lunge 20 reps each leg.
Barbell Squat 20 reps.
Single Leg Deadlift 20 reps each leg.
Medicine Ball Hip Thrust 20 reps each leg.
Squat Thrust 20 reps.
Side Step Jump 20 reps each leg.
Great Leg Workout: Advanced
Bosu Ball Lunge 20 reps each leg.
Squat Jump 20 reps.
Bosu Ball Single Leg Deadlift 20 reps each leg.
Stability Ball Hip Thrust 20 reps each leg.
Squat Thrust Jump 20 reps.
Mountain Climber 20 reps each leg.
Healthy Eating Tip:
Clean Eating Recipe:
As you well know, I have a MAJOR sweet tooth! This can be hard when you are trying to eat clean. I just made these this afternoon, and WOW, they are awesome!!!! I ate 2 right out of the oven!
Protein Peanut Butter Cookies
Preheat oven to 375 degrees. Spray cookie sheet with PAM.
Ingredients:
1 C. natural peanut butter
2 egg whites
3/4 C. no calorie sweetener
1 scoop vanilla protein powder
1 Tbs. cinnamon
Mix all ingredients well. Form into 1 in. balls (I used the small Pampered Chef scoop). Make a criss cross pattern with a fork. Bake them for 12 minutes. Let cool on cookie sheet for 5 minutes. Enjoy!
I didn't think it was possible for a mom of three to get abs like that! I'm impressed.
ReplyDeleteThank you! Just make sure you look beyond the stretch marks!
DeleteHi, my name is Corrine. I am Johanna Walkers sister. I like your blog. I have been a fan of Jamie Eason for a long time. You said you follow her routines where did you get her routines that you follow?
ReplyDeleteHi Corrine! The circut that I am following now I found in Fitness RX Magazine Feb. Issue. I just found my next workout on bodybuilding.com. It is a 12 week workout. It looks really intense but good!
DeleteAny worry about those egg whites going bad?
ReplyDeleteHi Todd. Once they are opened they need to be used within a month. I never have had a container go bad. They are awesome!
Delete