Archives for March 2013

So I have been working out consistently for the past three weeks. I am so proud of myself! I haven’t been this consistent in ages but I have goals that I am going to meet. So I do an intense workout about 4 times a week and I do smaller circuits for about 20 minutes for 2 days a week and rest for one day. I’ve been sticking with this schedule for the past three weeks. Although last week because of work I had 2 rest days instead.

So I have lost 1 1/4 inches from my waist! I am so excited! I have been getting compliments from family, friends, and colleagues about the change. I gain most of my weight in my upper body and because of my conditioning and cardio I there has been a significant decrease. Also my legs and butt are more toned. So I am going to continue with my squats.

Stay tuned for more updates!

Ok now for my post workout routine. My trainer says we have to have a serving of protein 30 minutes after the workout to repair the muscles that we just broke down. So you can choose a protein shake, muscle milk, or even a can of tuna. I usually drink a protein drink.

1- scoop of protein powder ( I use Designer Whey Protein from Vitamin Shoppe) 1 scoop has 18grams of protein

8-12 oz. of Unsweetened Vanilla Almond Milk (I use Almond Breeze)

Dash of Cinnamon for flavor

I mix all of the ingredients in my blender bottle and shake for about 20-30 seconds to make sure the contents are blended well.

I also do more stretching. Most of the time we have pain and tightness because we don’t stretch properly so stretching is key! I also drink an additional 8 oz of water to replenish my body after all of the sweating.

Last but not least, I just relax! Relaxing is key!