Back to the work week! Lots of information!

What's up KRAVERS!

Alright here we go! I have lots of stuff for you! First off, how about the weather today!? Get your BUTT outside and jog, walk, run, whatever! Just get out there and ENJOY the weather!

EMAIL ME if you are coming Friday KRAVE or Saturday KRAVE or BOTH!!!

Friday will be Back/Biceps
Saturday will be total body and OUTSIDE if nice out!!!!!!

**Pics from last Fri/Sat should be up shortly!!!!!** Keep the focus on cardio and lifting people! We cannot lose what we have gained in muscle mass, can't happen! Great news! So I went to the Hormone Doc today to look at my levels!!!! 3 months ago my testosterone was a .05 (so pathetic!!!) and now after being on the testosterone cream for only 3 months I'm at 48.4!!!!!!!!!!!! Yipppe!!! Benefits for me: shorter periods (hello awesome!), ENERGY, lots of ENERGY, great sleep, workouts rock!, my MOODS (especially training early in the morning) fabulous!!! Here is her information if want to check her out! Cost is just a Co-Pay!!! So for me it was $15! Are you kidding! YES!!!!! Just say you need to make an appt with her or Veronica to look at your hormone levels!!!

Midwest Institute of Urology, P.A.
Angela Elliott, RN, CNP
952.922.2000
Southdale Office Center

Suite 660

6600

France Ave. South
Edina, MN 55435

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PANCAKE LOVERS: (thanks Juliana!)
4 egg whites
1/3 c dry oatmeal (feel free to use flavored too)
1 scoop of low carb protein powder
1/2 banana sliced
http://www.oxygenmag.com/main.php?page=7&id=238
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Workout of the week: LEGS (again I know, bite me!)

Circuit #1 (total of 8 sets PER lift, so do them in order, repeat 8 times!!)

• Free weight Squats: 4 sets of 8 (add weight after EACH set), after FIRST 4 sets are completed, your next 4 sets are 4 sets of 10 reps (just bar OR with 25 on each side, go BELOW 90 degrees to hit the butt!!!!!
• Straight Legged Dead Lifts: 8 sets of 12 (the bar should be enough, if want more, add weight)
• Stationary weighted lunges (grab 10 or 15lb DB's hold at side): 10 lunges per leg (one leg up on a bench, switch feet)
• 20 lemon squeezes

Circuit #2 (total of 3 sets per lift)

• Reverse V-Squat: 3 sets of 15 (ligther weight)
• Hack Squat: 3 sets of 15 (lighter weight, literally go all the way down till it stops then up, great for butt!!!)
• Body Squats: 3 sets of 30

Circuit #3 (drop sets!!)

• Leg Extension: 4 sets: start heavy, as many as you can, drop 10lbs, and repeat for 4 times!
• Leg Curl (prone): 4 sets: start heavy, as many as you can, drop 10lbs, and repeat for 4 times!
• Single Leg Curl: 4 sets: start heavy, as many as you can, drop 10lbs, and repeat for 4 times!

**Grab 10 or 15lb DBs, LUNGES around the WHOLE gym baby!!**
Cardio: 30 mins up hill walk on treadmill!!!!


~Jessica~

Ideas for Working out with No weights?

Kravers!

Many of you are heading up to cabins for the weekends and sadly, missing out on KRAVE! Tear! However, that is NO excuse to NOT work out! :) So here are some ideas to do on your own OR hey grab a family member or friend! Be a mini Jessica Trainer up north, eh!?!? haha!

• Jump Squats on the deck
• Toe taps on the deck
• Push Ups!
• Incline push ups on a bench
• Decline push ups on a bench (feet on top of the bench, body aimed down!)
• walk/jog/sprint the roads
• Lunges! Put on a watch, jog for 5 mins, then lunge for one, repeat!
• Swimming!
• Bands? If you have them you have a WHOLE gym!
• Tricep dips on a bench/deck/table!
• Chair presses! grab something heavy, anything! Sit on a chair, stand up and press it!
• Core: sit ups, forearm to standing planks, lemon squeezes, side planks, oblique twists with hands only, bicycle sit ups?
• Body Squats!
• Step ups on stairs outside!
• Frog jumps up stairs!

Do 20 of each and there is a BOMB- KRAVE workout! Do you have bands? Go to Target, Sports Authority, even Walmart! Buy a band or two! Here is a band workout!

• 20 bicep curls
• 20 body squats
• 20 push ups
• 1 min of mountain climbers
• 20 tricep extensions (hold one handle of band, stand on other handle, there is your resistance!)
• 20 Squat + Upright Rows!
• 20 single arm shoulder presses
• 8 burpees
• (wrap band around a tree or deck handle, face the tree, keep elbows high) 20 back rows
• (wrap band around a tree or deck handle, back to the tree) 20 chest presses
• 20 resistance mini squats (feet on band, shoulder width apart, hold handles at shoulder level)

Repeat 3 times!  Do a nice 20 min walk/jog/sprint and you're GOLDEN! Remember, being healthy is living healthy! Enjoy an awesome NEW way of working out!!!!!

~Jess

GOOD MORNING

Hey Kravers!
What's the word for the day!?!?! Praying for awesome weather to kick your butts in the morning! I will continue to add on this blog as we go! I just want to also say thank you for believing in me. Today was another EYE opener when Jenny, our new Trainer, came to observe. After the group she goes "Jessica, those women are so awesome! They made me want to jump in and work out. You can tell how much they love you and look up to you." That was REALLY special to hear. I look at how far we ALL have came! Just pointing out a few right now for some SHOUT OUTS:
*Lori: doing spin, bringing others to spin, getting hormones balanced, jog club!
*Stef: going to buy new WORK out clothes and FINALLy treat herself!
*Sheri: letting me MAKE you get soar!
*Krisi: always up for new challenges and is able to give me hair advice in between sets! What a stylist!
*Ashley: ALWAYS striving for MORE! (Jenny goes, Damn that Ashley has a great body!!!) see...
*Stacey: Not letting a few drops of sweat stop you from continuing to push and be faithful to the gym!
*Mary Kelley: dropping 75+ lbs, continues and buying clothes that fit! And running a 5K!!!! what!?!?!?!?!?
*Terri: balancing work, travel, gym, family, management! Your the woman!
*Kiera: adopting Olly and giving him a life of love and health! How neat!
*Jamie: Pushing through lifes struggles that God has presented you with and continuing to persevere! True strength-inner!

I will continue with my shout outs! I love you all and EACH of you are SO super special to me! xoxoxoxo I LOVE my life!!!!!!!!!!!

Remember- the MORE muscle you HAVE, the MORE CALORIES you BURN!


Here are some other great reminders:

"Losing weight (and keeping it off) is more complicated than the calories you eat being less than the calories you burn. Without strength training while dieting you risk losing lean muscle mass which is really important to keep your metabolism going. Your muscles need energy to work, so the more muscle mass you have the more calories you burn over the course of a day. It works like this, for every pound of muscle you gain you will burn 35 to 50 more calories a day. Now that has got to be great incentive to add strength training into your routine if you are trying to lose weight. Here is another inspirational fact for strength training to build lean muscle: we lose 5% of our muscle mass every ten years after age 35. If you do not intentionally build muscle through exercise you will need to eat 120 to 420 less calories a day to maintain your current weight if you are over 35. I just want to say it is never to early to start building lean muscle - no need to wait until you are 35. So why not start today? There are so many advantages to strength training, including: benefits to your bones and cardiovascular health, reducing risk of Type 2 diabetes, and protecting your joints. " Whole article is found here: http://www.fitsugar.com/Strength-Training-Important-Weight-Loss-218213

Workout of the Week- LEGS

Here you go KRAVERS! Legs Baby!
*45 mins, add weight with each set*

Smith Machine Squats (legs shoulder width)
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

Hack Squat
Warm Up set (start with no weight, only reach to MAYBE 25lb plates on each side! Point here is to go BELOW the 90deg angel!)
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

Leg Extension
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

**Run 6 sets of stairs**

Step Ups
Warm Up Set, Per set add weight! Hold the cable handles!
Set 1- 15 each leg
Set 2- 12 each leg
Set 3- 10 each leg
Set 4- 8 each leg

Leg Curl
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

Leg Press Machine
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

**Run 6 flights of stairs!**

Calf Raise Machine
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps
*alternate with*
Swiss Ball Leg Curls
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

Cardio (30 mins) Steady State!
Treadmill (no HOLDING ON!)
Incline @ 12
Speed @ 3.5

Grocery List

KRAVERS- Here is a GREAT Grocery List to use!!!!
Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi,
tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat,
Bottom Round)
Ground Turkey, Turkey Breast slices
or cutlets (*no processed deli or sandwich meats)

Fibrous Carbs
Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Complex Carbs
Oatmeal (Old fashioned, Quick oats,
Irish steal cut)
Sweet Potatoes, Yams
Brown rice
Ezekial bread
Whole wheat bread

Fruit
bananas, oranges, apples, grapefruit,
peaches, strawberries, blueberries,
rasberries, lemons or limes

Healthy Fats
Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)
Avacodo

Dairy
Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Misc

Mustard
Garlic
Iced tea
Mushrooms
Herbal tea
Onions
Dry seasonings (Herbal, etc.)
Scallions
Lemon
Sea Salt

What's Your Granola?

**What’s Your Granola**

Please make sure GREEK YOGURT is in your diet! Here is an article: http://www.livestrong.com/article/86488-benefits-greek-yogurt/

I always add flaxseed to mine as well, to give it another 4-5g of fiber! Big difference! Remember, I know you ALL want results! You KNOW what is good and not good for you! You know what hurts you and what helps you! Example, I know that bread makes me feel bloated and that I over indulge in shredded cheese! So... STOP! I now limit my bread and get my carbs from yams, sweet potatoes, brown rice, fruit, beans, and lavish bread wraps! There are plenty of other alternatives! I had a girlfriend that for the past year she has talked to me literally about every 2 weeks about how she over eats granola (which throw that out!!!) and how she works SO hard at the gym (she is a maniac at the gym) and she knows what she's doing wrong but gets so frustrated? I told her (since I'm very honest), OK I love you girlfriend but for 12 months now you have let GRANOLA limit your potential, happiness, and goals? IS GRANOLA worth that to you? Throw it! You know it's empty calories, high in sugar, and that you can't portion control it out, so THROW IT! She looked at me like I was a genius?!

So...I ask you, what is your "granola" that is holding you back?

Throw it PEOPLE! For 6 months I let peanut butter do that to me! Could and still can eat a whole container no problem, but it was letting me keep on 4lbs! And those 4lbs being 5'2 are the difference in a pant size and how they feel! Done! I stopped for a couple months until I learned to PORTION it out! IF at any time I can't, I do not let it in the house! (unless hot sauce goes and buys it! grrrr)!!! SO for 2011 STOP letting these "granolas" get the best of you!

~Jess~

Welcome KRAVERS!

Hi All KRAVERS out there!
Well...welcome to my blog! I thought this would be a REALLY simple way to communicate to you all! Rather then sending email after email, I was given the smart idea to blog! Neat so here it is! I will try to update as much as possible! I appreciate you following this and WORK WITH me while I figure all of this out!

I will start to re-post some of the things I have sent out before! I will also be posting the Workout of the Week on here, too! If you have comments/suggestions, let me know! Till then, get ready to bust your butt tomorrow!!!!

xoxoxo
~Jess