Total Body- Workout of the Week!

Here is your TOTAL BODY workout for the week!!

PERFORM 3 SETS: KEY IS NO rest until you complete one set!

Set #1: ALL with the Roman Chair

• 8- Wide Grip Pull Ups (kicking off the pad)
• 15- DB Squat/Presses
• 15- Tricep Kickbacks
• 15- Weighted Leg Raises

(30 sec rest; repeat 2 times)

Set #2: ALL with the Roman Chair

• 8- Chin Ups (kicking off the pad)
• 15- DB Overhead Squats (arms straight above the head; whole time)
• 15- DB Bicep Curls

• 20- Knee Oblique Twists

(30 sec rest; repeat 2 times)

Set #3: ALL using the cable free machine

• 10- High Cross Lat Pull Downs (arms adjusted HIGH, reach for them!)
• 10- Pec Flys (arms adjusted at the side of the body)
• 20- Squat/Presses (arms all the way down)
• 20- Weighted Leg Raises (hook feet in straps, lay on back, legs straight, pull up!)

(30 sec rest; repeat 2 times)

Cardio:

Treadmill: Speed Interval Program

(Choose the speed interval program; you set a jog and a run pace; when you’re ready to do either of the speeds you “hit” the speed interval button and it automatically adjusts for you! Neat! You will have to manually after the “run” speed, bring it down for a walk)

Incline @ 3

Jog Speed for 3 mins

Run Speed for 1 min

Walk Speed for 1 min

Repeat 6 times; 30 mins total

Stair Master: Manual Program

A HARD 10 mins! Don’t cheat yourself!

Xoxo

~Jessica~

Love my lil "HOT" sister, Ashley!!

Representing Lululemon!!

Go Jay

So I walked into Jays office to fin her lunch: snap peas, cucumbers, tomatoes, almonds, Italian lt dressing and fresh garlic with an orange!!!! Go Jay!!!!!

Breakfast!!

Here is my yummy breakfast... At 6am had max pro protein powder with a cup of almond breeze (notice the unsweetened vanilla flavor only 40 calories!!!!) and then come into work with my 1/2 c of oatmeal with stivia 1/2 c of blueberries, 3 tbsp of flaxseed and egg bake! Packed with all the goods?!!?? What are YOU starting off your day with?!!?

Pasta: Keep it to 400 Calories

http://www.prevention.com/400caloriepasta/index.html

Hey Everyone! Thanks to Diane for sharing this link!

Remember, with your pasta's ALWAYS make sure they are WHOLE WHEAT, not unbleached flour whole wheat CRAP! Watch your portions with Pasta and the days you EAT pasta, please make sure it was a HIGH cardio HARD lifting workout day! You want to teach your body that when you give it carbs; you want to USE the carbs!

Protein doesn't make us fat and bulky; carbs do! Your muscles will ALWAYS use the protein you give it but if you give your body TOO many carbs and are not using them what they are intended for (energy!); then they store as FAT! Not cool!

Always add MEAT to your pastas and soybeans! Give it more protein and fiber! Enjoy!

~Jessica~

Workout of the Week: Push/Pull with Core and Cardio!

PUSH/PULL (w/cardio): 70 minutes

You are super-setting the lifts w/ a brief stint of cardio! Perform 3 sets of 10 for the lifts and complete the cardio portion 3 times! J

·         Body Rows on the smith machine (bar)

·         Wide Grip Push Ups

·         30 OBGYNs

·         1 minute of Hop Ups

v     DB Shoulder Press

v     DB Bicep Curl (one at a time)

v     Weighted Leg Raises (lay on bench; 15lb DB in arms, legs and arms straight and meet at the top: for added resistance; place a 5/10lb DB in between your feet!)

v     1 minute of box jumps (on bench)

Ø      DB Chest Press on Stability Ball (hips UP!)

Ø      Wide Grip Assisted Pull Ups (remember only doing 10, make it hard!)

Ø      25 Lemon Squeezes (aka: Lunch Boxes)

Ø      1 minute of stair master; level 14 (Ashley=20!)

·         Overhead Press Machine (plate loaded one)

·         DB Preacher Curl (perform one set on each arm; so start with right- finish then left)

·         30 Cheek –to- Cheeks

·         2 minutes of 5 KB Swings –to- 1 burpee J

v     Bent Over DB Flys

v     DB Tricep Kickbacks (note: when extending arm back, rotate palm up!)

v     15 Halomans (hold for 2 secs at the top! PLEASE!)

v     1 minute of KB Swing Jumps

Ø      DB Arnold Presses

Ø      Tricep Dips (feet on a DB; 10lb plate on your legs!)

Ø      1 min of CRAB KICKS

Ø      1 minute of KB Heals to Heavens Squat Jumps

ENJOY!
~Jessica~

Chili LOVERS!!

Thanks Diane for this AWESOME recipe!

Quick Chili

8 Servings, Prep Time: , Cook Time:

Description

Easy chili with beans can be made as mild or spicy as desired. Its even better the next day.

Ingredients

·                         2 pounds ground beef

·                         1 onion, finely diced

·                         3 cloves garlic, minced

·                         1 (14.5 ounce) can diced tomatoes

·                         2 (14.5 ounce) cans Italian-style diced tomatoes

·                         1 (8 ounce) can tomato sauce

·                         1 cup water

·                         1 (15 ounce) can kidney beans

·                         1 (15 ounce) can pinto beans

·                         2 tablespoons chili powder

·                         1 tablespoon ground cumin

·                         2 tablespoons white sugar

·                         1 tablespoon salt

·                         1 teaspoon ground black pepper

·                         1 tablespoon hot pepper sauce

Directions

1. In a large stock pot lightly brown ground beef, and drain if needed.
2. Add onion and garlic and cook until onion is translucent.
3. Add tomatoes, diced tomatoes with chili peppers, tomato sauce, water, kidney beans, pinto beans, chili powder, cumin, sugar, salt, pepper and hot sauce. Simmer for 30 minutes and then serve.

This says it all!!

For all of you with Kids! And Chocolate Protein Pudding! hmmmmm

From my good friends at the Gym 365; with some of my own additions, check out the newsletter they provided!

Teens Need Exercise TOO!

So get 'em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today's teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

But if exercise isn't a regular part of your teen's life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?
Why Exercise Matters
Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

But exercise is about more than being socially adept. It's about good health. And in case you've not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It's affected plenty of adults, but it is now affecting teens as well - especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you'll help them obtain and maintain a healthy weight and develop lifelong healthy habits.
How to Get Them Moving
Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don't let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you're going into battle with your teen, try these tips out.

Make It Fun. Remember when your teen was a toddler? Exercise wasn't something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it. Grab a bike, some roller blades, go on a hike, go rock climbing, or bring them to the GYM!

Up the Chores. Is your teen lazing around the house doing nothing, while you're working frantically to keep everything in order? Flip your teen's world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it'll get your teen's body on the move!

Do It Together. If your child isn't motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule. There is NOTHING more then I love seeing Jen bring her daughter or Trina bring her girls! They are ROLE modeling what a parent should do! Look at Lori with Kim! Me and my Mom! How awesome is that!!

Take It Easy. Your teen needs to exercise. There is no question about it. Just don't let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn't want to do? Didn't work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn't hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn't have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

They also provided you chocolate LOVERS (like me!) with the following:
Chocolate Protein Pudding
Here is a protein packed snack that the whole family will love. It's important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.


Servings: 1

Here's what you need...

·         6 oz Greek Yogurt, plain, fat free

·         1 scoop high quality chocolate protein powder

·         Sprinkle of unsweetened cocoa powder

1.      In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.

2.      Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.


~Jessica~

Bride to Be! Go Team 2!!

Great times! Beautiful ladies! Xo

Fantastic salad!!!

Here is my lunch!!! All combined with grilled chicken, two egg whites, broccoli,carrots, red onions, soybeans, and topped with light ranch!!! Yummy!!! Then in two hours, Chobani strawberry banana Greek yogurt with a protein shake!!!!

Yummy Recipes-Egg Bake and Garbanzo Bean Salad

SO....if you're like me, you eat eggs EVERY morning! However, it can be a little annoying to make eggs every morning along with the dishes ect and it takes TIME! So here is an awesome egg bake recipe I came up with that tastes YUMMY, you cook it then after you cut it into 12 squares, place in the fridge then eat throughout the week!!! HIGH in protein! Have this with a 1/2c of oatmeal and your breakfast is complete!

Jessica's Egg Bake

• 12 eggs (3 of them are whites only)
• 1 pint of 1% cottage cheese
• 3 turkey sausage links
• 1 green pepper (cut)
• 1 jalapeno (cut)
• 4 green onions (cut)
• 2 slices of WHOLE wheat bread (pull into squares)
• Salt and Pepper to taste

Pretty simple... put it all in a baking pan (like a cake pan 9X12 I think I used?) and bake for 70 mins on 350!

Thanks To Lori, here is an awesome salad:

Garbanzo Bean Salad

1 can of garbanzo beans

1 can of sliced black olives

1/2 of a red pepper diced

1/2 of a yellow pepper diced

1 cup of cherry tomatoes sliced

1 cup of fresh green beans blanched for 3 minutes and sliced into 1 inch pieces

1/4 cup of Greek vinaigrette (maybe a tich more if you like)

Feta cheese for topping (if you like)

Mix all the sliced and diced ingredients together, pour vinaigrette in it, stir and chill!!

~Jessica~

Workout of the Week: Back and Biceps

Back & Biceps

(superset all exercises)

#1

Chin Ups (kick yourself up to bar and hold 2 secs): 3 sets of 8

Low Back Extension (holding a plate): 3 sets of 10

Cheek To Cheek: 1x for 1 min

#2

High Row Machine: 3 sets of 8

Supermans: 3 sets of 15

Plank Series: 1 x

#3

Bent Over Barbell Row: 3 sets of 8

DB Delt Flys: 3 sets of 10

Oblique Twists: 1 x for 1 min

#4

Barbell Bicep Curls: 3 sets of 10

DB Hammer Curls: 3 sets of 12

Lunch Boxes: 1x for 1 min

#5

Standing “Strong Man” cable curls: 3 sets of 10

DB Figure 8 Bicep Curls: 3 sets of 8

Cardio: Stairs and Treadmill

Treadmill (Repeat 3x)

Time	Incline	Speed
0-2	4	3.0
2-5	6	5.0
5-7	3	4.2
7-9	6	6.0
9-10	2	7.5

Stairs: Manual, Level 9, 10 mins!

~Jessica~

Favorite breakfast and other quick options!!

Crazy for chocolate!
1/2 c of oatmeal
1 scoop of chocolate protein powder
2 tbsp of natural peanut butter
2 tsp of flaxseed
1 banana
Microwave your oatmeal then add the rest!!!! Yummy!!!

Sunshine melody
1 Chobani tougher (pick your flavor)
1 cup of berries of your choice
1/2 c of oatmeal
Few dashes of cinnamon
2 tsp of flaxseed
1 scoop of protein powder
Mix all together in a bowl n enjoy!

Enjoy!! Never forget breakfast within the first 30 mins you wake up!!

~Jessica

My adorable nephew, Will!! Funny faces!

WORKOUT OF THE WEEK!

WORKOUT OF THE WEEK: Chest/Shoulders/Triceps + CORE
All of your lifting sets are 8-10 reps so USE a heavier weight! Muscle KEEPS the FAT off!!!!

DB Incline Chest Press- 3 sets of 8-10

• Leg Raises (laying on flat bench, legs straight- down ‘n up): 3 sets of 20

Pec Flys- 3 sets of 8-10

• Banana Roll + Sit Up: 3 sets of 20

Overhead Shoulder Press (Hammer Strength Machine): 3 sets of 8-10

·         Cheek-To-Cheek: 3 sets of 20

Angled Cable Side Shoulder Raises: 3 sets of 8-10 per arm

·         Forearm Plank series (10 tri touches and 10 shoulder touches): 3 sets of 20

DB Arnold Press: 3 sets of 8-10

·         Incline OBGYN Plank (feet on bench!): 3 sets of 20

Reverse Grip Cable Tricep Extension: 3 sets of 8-10

• Banana Roll + Sit Up: 3 sets of 20

DB Single Arm Tricep Kickbacks: 3 sets of 8-10 per arm

• MB Sit Up + Oblique Turn (sit up, when at top twist to one side, then alternate): 3 sets of 30

CARDIO:

• 30 mins on treadmill (incline on 4); 1 min walk, 1 min jog, 1 min sprint 
• 15 mins on stairmaster; manual program, level 9 or 10

ENJOY!

~Jessica~

Soup and Tuna Steaks!

Thanks to some of my awesome clients, here you go:

Spicy Sausage soup

• 1 pound Italian sausage
• 1 clove garlic, minced
• 1 small onion
• 2 (14 ounce) cans beef broth
• 1 (14.5 ounce) can Italian-style stewed tomatoes
• 1 cup sliced carrots
• 1 (14.5 ounce) can great Northern beans, undrained
• 2 small zucchini, cubed
• 2 cups spinach - packed, rinsed and torn
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon salt
• Parmesan cheese optional

Directions

1.     In a stockpot or Dutch oven, brown sausage with garlic. Stir in broth, tomatoes and carrots, and season with salt and pepper. Reduce heat, cover, and simmer 15 minutes.

2.     Stir in beans with liquid and zucchini. Cover, and simmer another 15 minutes, or until zucchini is tender.

3.     Remove from heat, and add spinach. Replace lid allowing the heat from the soup to cook the spinach leaves. Soup is ready to serve after 5 minutes.  Can sprinkle on some cheese.

Different side of Tuna!

Ingredients:

Tuna Steaks

1/2 each of a red, orange and yellow pepper diced

1/2 sweet onion diced

Uncle Bens Whole Grain 90 Second Rice

 

Tuna steaks cooked on the grill for about 4 minutes on each side.  Still a little pink in the middle.

Vegetables, cook in a pan with a bit of olive oil until it is a little crunchy or soft if you like it.

Put the peppers on top of the tuna steaks and EAT!!!!!

I serve with Uncle Ben's Whole Grain  90 second rice.

 

~Jessica~