Workout of the Week- Back 'n Biceps

Here is your WORKOUT OF THE WEEK- BACK 'N BICEPS!!!

*Perform 3 sets of 10 reps per exercise, supersetting PLEASE* :)
Keep in mind you're using HEAVIER weight for MUSCLE!!!!

1. Hammer Strength HIGH ROW machine; Barbell Bicep Curls
2. Lat Pull Down (wide); DB Hammer Curls
3. Cross Delts (on knees, crazy cable machine, arms are crossed!); DB Cross Body Curls
4. Low Back Extension (hold 25lb at chest); Bar Cable curl
5. DB Lawn Mowers; Rope Cable Hammer Curls
6. Boxing on crazy cable machine (put cables at chest level, step out for resistance and PUNCH for 1 min); lean forward and curl the cables for a set of 15 (repeat obviously 3 times)

Cardio
Speed Intervals on Stair Master- Level 14 for 20 mins

Jog on Treadmill, Incline at 6, Speed @ 5.5 for 20 mins

ENJOY!

Jess

Fish Tacos

Here is an amazing recipe, courtesy of The Hot Sauce, how wonderful he provided this (and nicely had ME cook it...he is too smart!) but I did cook them and they are FABULOUS!!!!!

Grilled Fish Tacos (2-3 people)

• 4 fillets of Tilapia
• Sea salt and pepper to taste
• 6 corn tortillas
• 1/4 cup of lemon butter dill (or light mayo, but then use a lemon pepper seasoning)
• 1/4 cup of taco sauce
• 1/4 cup of feta cheese

In a PAN:

• All Natural Alexia Saute Sweets (it's black beans, sweet potatoes, onions, red peppers, and corn) Follow directions but basically put the oil provided in the pan and saute!

Mix in a bowl the taco sauce and lemon butter dill
Put the broiler on HIGH for approximately 5 mins...spray with Pam :)
Spray the fillets with pam and season with sea salt and pepper, front and back
Place the fillets on the broiler, 3-4 mins per side
Once cooked, cut them into strips and place in the corn tortillas
Spread the sauce evenly on to the tacos and sprinkle the feta!! Take a serving of the Saute Sweets for your side item!

ENJOY!!

Jessica

600 Challenge and Food for the Brain!

I'm a HUGE fan of starting your goals BEFORE the New Year kicks in! Really, you should always have goals in mind and never settle with JUST! Gross! Start thinking ahead of what your goals are...if they are tending to be the same, then start looking at YOU and what YOU need to do to finally make it happen and not letting the goal beat you up! 

Here is the 600 Challenge I completed on Thanksgiving, took me 38 mins! Grrrr!!!! Thanks Kevin!

Note: I used the Swiss Ball for crunches, for DB used 20lb, Lat Pull downs 75lbs, and for the Hang Clean and Press used a 40lb barbell!!

30 crunches- 10 db bench press- 10 lat pull-downs- 10 hang clean and press

120 crunches- 40 db bench press- 40 lat pull-downs- 40 hang clean and press

90 crunches- 30 db bench press- 30 lat pull-downs- 30 hang clean and press

60 crunches- 20 db bench press- 20 lat pull-downs- 20 hang clean and press

Post this at work and even home! Some great reminders of LIFE! :)

1. Life isn't fair, but it's still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Your job won't take care of you when you are sick. Your friends and parents will. Stay in touch.

5. Pay off your credit cards every month.

6. You don't have to win every argument. Agree to disagree.

7. Cry with someone. It's more healing than crying alone.

8. It's OK to get angry with God. He can take it.

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won't screw up the present.

12. It's OK to let your children see you cry.

13. Don't compare your life to others. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn't be in it.

15. Everything can change in the blink of an eye. But don't worry; God never blinks.

16. Take a deep breath. It calms the mind.

17. Get rid of anything that isn't useful, beautiful or joyful.

18. Whatever doesn't kill you really does make you stronger.

19. It's never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don't take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.

22. Over prepare, then go with the flow.

23. Be eccentric now. Don't wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words 'In five years, will this matter?'

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Don't take yourself so seriously. No one else does.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn't do.

35. Don't audit life. Show up and make the most of it now.

36. Growing old beats the alternative-- dying young.

37. Your children get only one childhood.

38. All that truly matters in the end is that you loved.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.

41. Envy is a waste of time. You already have all you need.

42. The best is yet to come...

43. No matter how you feel, get up, dress up and show up.

44. Yield.

45. Life isn't tied with a bow, but it's still a gift."

~Jess~

The 2000 Challenge- Of course I had to!

The 2000 Challenge: Bench & KB & Rope & Stair Master :)

100 Jump Ropes
25 KB Swings
25 Push Ups
50 Body Squats
100 Jump Ropes
25 Tricep Dips
50 KB Squat Presses
100 Steps (on stair master)
50 Sit Ups
100 Jump Ropes
50 KB Swings (single arm, switch at the top)
50 Lunch Boxes
25 Burpees
50 KB Side Squat + Upright Row
100 Jump Ropes
100 Steps (on stair master)
25 Push Ups
25 KB Squat High Pull (right arm)
25 KB Squat High Pull (left arm)
25 Tower Push Ups (butt straight up in air, for shoulders)
50 Lunch Boxes
50 KB Swings
100 Jump Ropes
100 Steps (on stair master)
25 Jump Squats
100 Ski Jumps
25 Jump Squats
25 Box Jumps (on a bench)
50 Step Ups on bench (25 per leg)
100 Jump Ropes
100 Steps (on stair master)
50 Sit Ups
25 Push Ups
50 KB Side Squat + Chest Press
100 Mountain Climbers

ENJOY!
~Jessica~

Workout of the Week AND Do's and Don'ts for out to eat ordering!!

REMINDER: Turkey KRAVE @ Hopkins @ 10am to 11am! WORKOUT of the WEEK: Legs (baaaaby!!)...ALL Giant Sets for this workout!

*V-Squat (reverse) superset with Leg Curls (single leg, so 25 per leg!)
3 sets of 25

*Hack Squat (single leg) superset with DB Deadlifts (single leg)
3 sets of 15 (so 15 per leg)

*Leg Extension (single leg) superset with Step Ups (weighted around 25lbs, one foot ALWAYS on top!)
3 sets of 20

*Cable Glute Kicks (put your foot in a handle on the cable and kick back!) Superset with Calf Raises
3 sets of 20 (per butt cheeck :) and total for calf raises)

*Lunges around the WHOLE gym with either 10lb plates or 25lb plates!*

• Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won't undo.
• Creamy dips. These are filled with fat and usually come with something fried to dip in it.
• Bread. It comes smothered in cheese or seeped in butter, and even when it's plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad. Ask for very light dressing and no croutons.
• Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
• Lettuce wraps. These are delicious, protein-filled and low in carbs.

BeveragesCalories in drinks are sneaky because they don't fill you up. This means that you end up taking in far more calories than you bargained for.

Don't Order

• Regular or diet soda. On one hand you're drinking corn syrup through a straw, on the other you're drinking chemicals that cause you to crave sweets. It's a no win situation.
• Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
• Sweetened tea. You may feel righteous for ordering iced tea, but if it's sweetened then you may as well be drinking fully loaded soda.

Do Order

• Water. Don't laugh! Water is the best beverage of all.
• Unsweetened iced tea. Don't ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
• Red wine. Stick to one glass, and drink responsibly.
• Water...and ask for a side of lemons, then take a sweet 'n low packet, you have Lemonade WITHOUT the added heavy sugars!

EntreesThis is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you'll feel after eating a healthy meal. IF you eat CRAP how else do you expect to feel? Eating like crap makes you FEEL like Crap! Eating healthy, lean, and clean makes you feel healthy, lean, and clean (and SEXY!!!! ouh ouh)!

Don't Order

• Pasta. I don't care if it comes with red sauce or white sauce, meat or veggies. If you're trying to lose weight and maintain a lean body then never, NEVER ever order a plate of pasta.
• Pizza. Another dish that has far more carbohydrates than you need. If you're craving the pizza toppings then simply order those over a salad.
• Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

• Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
• Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
• Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.
• You can always ask for "gluten free" items especially for chips ect!

~Jessica~

Cardio:
Stair Master- 25 mins, speed intervals, level 14
Treadmill- 25 mins, jog @ 5.5/6.5, incline @ 3

ENJOY!!!!

I was sent an interesting article and took the most important parts OUT to share with you guys! Remember, so often we put ourselves down AFTER we have eaten! That sucks you guys! I know for me personally, there comes times when I KNOW there is going to be very naughty food and YES I do splurge in moderation, but that is once in awhile! Example, last Saturday Danny made a fabulous Seafood Gumbo (Delicious) and then we had chocolate cake...now before though I did 60 mins of cardio and had not had ONE sweet in almost 4 weeks SO yes I deserved it! :) But when going out to eat, be aware! Always look for the healthy options so you don't need to beat yourself up when you are in the car ride on the way home!!!

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

AppetizersAppetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don't Order

The 1000 Challenge

Here is the 1000 Challenge I made up....Who is in for it??

1000 Challenge!

• 100 jump ropes
• 50 body squats
• 25 push ups
• 50 jump squats
• 50 full sit ups
• 100 jump ropes
• 50 ski lunges
• 25 push ups
• 50 body squats
• 50 forearm to standing planks
• 100 jump ropes
• 50 burpees
• 50 full sit ups
• 50 jump squats
• 100 jump ropes
• 25- R side bends
• 25- L side bends
• 50 body squats

ENJOY! Commets PLEASE! haha!
~Jessica~

Crazy for Pumpkin!

Kravers!

I already posted the Pumpkin Protein Shake...well thank Rachel for this one too!!!!

Sara’s Pumpkin Protein PancakeServes 1.
¼ cup oats
¼ cup pumpkin puree
1 scoop protein powder (I used Lean Dessert Cinnamon Roll but Vanilla would work well too)
1 egg white
¼ tsp cinnamon
1/8 tsp nutmeg
2-4 tbsp water
Mix first 6 ingredients in bowl.  Add water 1 tbsp at a time so batter becomes mixed, but not too running. Spray and heat pan on medium to high heat.  Pour in batter.  Flip pancake when small bubbles start to appear or when bottom of pancake is nice and golden brown. Cook other side until golden brown as well. Splash a little sugar-free syrup and enjoy!

AND

Pumpkin Muffins!
Servings: 12

Here's what you need...

• 1/2 cup coconut flour (find at natural foods store)
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup canned pureed pumpkin
• 6 eggs, beaten
• 3 Tablespoon coconut oil, melted
• 1/3 cup honey
• 1 teaspoon vanilla extract
• 12 pecans for topping

1. Preheat oven to 400 degrees F. Oil muffin pans.
2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

NEW (aka VIRGINS) Kravers

Here is all you need to know about being a KRAVER!

I have been VERY successful with KRAVE because of the gym community it has provided! YOU will help by spreading the word, bringing a friend!! KRAVE stands for: Knowledge, Results, Appreciation, Victory, Energy! With KRAVE and being a part of it, that is what you will get! So many people have started various programs and have failed because of lack of accountability and lack of knowledge! You do not have to worry about that. YOU are now a part of a great group of people; men and women young and old! It's all about YOUR potential and what YOU can do! With KRAVE, you get the following:

• A WORKOUT of the WEEK along with VARIOUS cardio routines! Start with what you can but make sure it's challenging, and then increase as you go!
• YOU will receive WEEKLY emails on tips, stories, kudos to other clients, various workout challenges, news articles! It's endless!!!
• I have attached an excellent grocery list! Your diet, NEVER "a diet" is what you feed your body and how you FUEL yourself. YOU only get one body, treat it right! So, your diet is 80% of where your results will come from. I am a strong believer in 5 meals per day- breakfast, snack, lunch, snack, dinner! I have also attached some various meal plans to go off of to see what works for you!
• JESSICASKRAVERS Blog: please sign up so you can get the Workout of the Week to do on your own or with a buddy! Also, I include great recipes and protein shakes and TIPS! Read up on it! You'll love it!
• http://jessicaskravers.blogspot.com/       click on that, save as a favorite!
• LIFT! TO get the tone look and get rid of the fat, you HAVE to lift! Men have 10x the testosterone woman have you can NEVER bulk! DO NOT fear the weights! Read more on my blog about that!

PLEASE ask any questions you MAY have! Knowledge is KEY to success! You will come to know, that I am 120% committed to helping others achieve their fitness goals because there is NO price tag on helping people find PURE happiness and confidence in themselves!!!!! Now that you are a part of our Personal Training Team with LA Fitness, you will be able to use your training sessions for one-on-one training and/or KRAVE! KRAVE will be a full hour long.

KRAVE is every Tuesday and Thursday from 6pm to 7pm! Come to one a week or two… The main point, is I want you LIFTING and strength training because MUSCLE gets rid of the FAT!! I’m SOOOO happy that you took this step for YOU and are putting YOURSELF first!!!!

"IF it was easy, everyone would do it. Keep your head high and keep going. Your mind always gives up before the body."

GROCERY LIST
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
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

Soybeans

Black beans

Garbonzo beans

Pinto beans

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,
raspberries, lemons or limes

Healthy Fats
Natural Style Peanut Butter or Almond 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

Soy Milk (light options) vanilla and chocolate

Yogurt: “Chobani” GREEK yogurt

MISC

Sunbird Seasoning Packets (found in Asian aisle)

Sea Salt

Mustard
Garlic
Iced tea
Mushrooms
Herbal/Black/Green tea
Onions
Dry seasonings (Herbal, etc.)
Scallions
Lemon

SUPPLEMENTS

Multivitamin

Fish Oil

Whey Protein Powder

Iso Pure

Muscle Milk Light

MEAL PLANNING

Meal Plans

-Focus on eating 5 meals a day, force your metabolism to work EVEN if you’re NOT hungry! Always eat breakfast!

-Water and Vegetables are UNLIMITED; include them in all meals if possible!

-Ingredients: ONLY whole wheat, throw out any items you have with enriched, high fructose corn syrup, sugar as the first 8 ingredients!

“IF it doesn’t have a Mother or did not grow from the ground, DO NOT eat it!”

Every bit that you put in your body, COUNTS! Fuel your system! You only get ONE body! J

Meal #1	Fat	Protein	Carb
Breakfast (Chose one selection from each box ) **You can make these into omelet options!**	Peanut Butter (2 tbsp) Almonds (20 pieces) Reduced Fat Cheese (1/4 cup)	Turkey (3-4 slices) Turkey bacon (2 links) Turkey sausage (2 links) Egg Beaters (1 cup) 3 egg whites, 1 egg Protein Powder (1 scoop)	Whole wheat bread (2 pieces) Whole wheat wrap (1 large) Oatmeal (1/2 cup) Berries/Fruit (1 cup)

Snack:  (Pick one snack)

-Peanut butter (2 tbsp) on an apple -Cottage Cheese (1/2 cup) with almonds (12 pieces -Protein shake (1 scoop) w/ flax seed and fruit (1/2 cup) -Peanut butter (2 tbsp) toast

-Protein bar (1 bar either power crunch, muscle milk light, or pure protein) -Dannon yogurt with flaxseed, protein and granola

Meal #2	Fat	Protein	Carb
Lunch (Chose one selection from each box ) **You can make these into salads**	Almonds (20 pieces) Walnuts  (12 pieces) Reduced fat cheese (1 slice)	Turkey (3-4 slices) Ground turkey (size of fist) Lean beef  (size of fist) Tilapia (size of fist) Orange Ruffy (size of fist) Halibut  (size of fist) Chicken (size of fist) Pork chops (size of fist) Steak (occasionally) (size of fist) Tuna (1 can) Egg Whites (3-4 eggs)	Whole wheat bread (2 pieces) Whole wheat wrap (1 large) Whole Wheat noodles w/ tomato sauce (1/2 cup) Brown Rice (1/2 cup) Berries/Fruit (1 cup) Green Beans Black Beans Soy Beans

Snack:  (Pick one snack)

-Peanut butter (2 tbsp) on an apple -Cottage Cheese (1/2 cup) with almonds (12 pieces -Protein shake (1 scoop) w/ flax seed and fruit (1/2 cup) -Peanut butter (2 tbsp) toast

-Protein bar (1 bar either power crunch, muscle milk light, or pure protein) -Dannon yogurt with flaxseed, protein and granola

Meal #3	Fat	Protein	Carb
Dinner (Chose one selection from each box ) **You can make these into salads**	Almonds (20 pieces) Walnuts  (12 pieces)	Turkey (3-4 slices) Ground turkey (size of fist) Lean beef  (size of fist) Tilapia (size of fist) Orange Ruffy (size of fist) Halibut  (size of fist) Chicken (size of fist) Pork chops (size of fist) Steak (occasionally) (size of fist) Tuna (1 can) Egg Whites (3-4 eggs)	Green Beans Black Beans Soy Beans Corn Great Veggies to use for dinner: Asparagus Squash Zucchini Peppers Red Onion

Optional meals if you’re still hungry: -Egg beaters and turkey bacon -Omelet (peppers, turkey or turkey bacon, fat free cheese, onions) (3 egg whites, 1 egg) -Protein shake (1 scoop, ice, water)    * chocolate protein (1 scoop) with peanut butter (1 tbsp), ice, and water J    * strawberry protein (1 scoop) with sugar free strawberry jelly (1 tbsp for flavor), ice, and water    * vanilla protein (1 scoop) with peanut butter (1 tbsp) or with skim milk (1/2 cup) , ice, and water

Sauces/Spices: Molly McButter Spike Seasonings Wee Willies Seasoning (Sweet Formula rocks for fish!!) Red Meat sauces	Supplements: Daily vitamin (take at night) Fish oil (2-3 pills per day in morning)	Drinks: -skim milk -water -ice tea -coffee (limit to 1-3 cups a day) -NO POP or sugared down drinks! -alcohol on occassion
Protein Bars: “Power Crunch” or “Muscle Milk Light” or “Pure Protein” or “Premiere” or “Carb Conscious”…nothing with more then 9 grams of sugar or 30 carbs Ideas for meals to make in bulk to make things easier! *Tuna/Egg salad (make together or individual as well!) -10 boiled eggs (use about 1-3 of the boiled yolk) -6 cans of tuna or canned chicken -Light done right ranch or Omega 3 light mayo -Opt. pickle relish -mix all together and store in fridge *Chicken/Steak -cut into square pieces (size of a quarter) -season with molly mcbutter and spike -2 tbsp of canola oil over meat (spread out) -lay on a cookie sheet and cook at 375 for 20-30 mins pending on how well done you like your steak, chicken should be good at this time! -pair the meat with any veggie, wrap, or rice Meals for Dinner (lower carb, if you want to add carb for family use rice or wraps) *Taco Salad -Spinach leaves -lean beef, turkey burger, chicken, or steak -light sour cream -salsa -black beans -peppers and onions -light done right ranch -fat free cheese *cook meat and add all together!

**Take ONE cheat day a week, ONE! Devote dedication to 6/7 days a week and reward yourself one day! J

**Helpful Website: Google “DPS Nutrition” for all protein powders and bars (order in bulk!)

**Store items in your car, at work, or wherever you need for when you’re “on the go”

**Log what you eat and when!

~Jessica~