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