NurtiFit Lust

Ability is what you're capable of doing. Motivation determines what you do. Attitude determine how well you do it. Start somewhere and you shall suceed!

Happy Holidays Y’all; End of December Wrap Up!

on December 26, 2012

Happy Holidays y’all!

Hey! It has been a while since I have blogged but have no fear I have not forgot about you all! Just a wee bit busy! I think it is ‘Tis the Season for that right? Anyway I wanted to check up on how everyone is doing with their programs and healthy choices this month. Feeling good about your decisions and workouts? If so-so it is ok, you have the rest of the month to get back on track and hit full speed into the new year. So with that, here are just a few tips for the rest of this month. I apologize for being late on week three, but finish strong with week four!

Now, for the third and fourth week of month three you will be keeping your 40 minutes of cardio activity three times a week, but again increasing your toning exercises. This means 3 sets of 10 abdominal exercises, 3 sets of 10 push-ups, and 2 sets of 10 squats. You also will add on a couple new toning exercises these last two weeks of month three. They include 2 sets of 10 bicep curls and 2 sets of 10 triceps kickbacks. These I do prefer you to have your hand weights ready.

How To

Biceps Curls:

Position two dumbbells to sides, palms facing in, arms straight. With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. Or you may choose to turn the palms towards each other and lift and lower the weights creating a Hammer Curl; which also works the biceps along with the rest of your arm and shoulders.

Triceps Kickbacks:

Hold a weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor. Bend the knees if needed and keep the abs engaged to protect the lower back. Begin the movement by bending the arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat.

How does that sound? Pretty simple, you just are adding a couple additional moves to your weight training and cardio workouts. I hope that you are enjoying this program and as always if you have any questions let me know! Thank you y’all!

Ok, let’s catch up on some nutrition now. During the holidays it can be tricky and tough to fight the temptations around you but do not forget to check out the tips that rippednfit.com have for you to help keep your mind, body, and goals on track!

http://www.rippednfit.com/nutrition/5-ways-to-stay-fit-while-attending-holiday-parties/

http://www.rippednfit.com/nutrition/5-tips-for-a-successful-cheat-meal/

http://www.rippednfit.com/everything-else/6-ways-to-stay-fit-during-the-winter/

Did you check out those links or the website? Well you should, it will help steer you in right direction for holiday parties, cheat meals you may cave into, and staying fit during the winter days!

Now, as far as what we have been up to.. Let’s check out Kylan and I’s kitchen adventures in last couple of weeks!

Earlier this month we decided that a picnic under the Christmas tree was a must so I put together a big ol’ meal together of shrimp, mixed veggies, avocado and spring mix salad for me and mini corndogs, biscuit, grapes and carrots for lil man to enjoy. Of course, Bentley was patiently waiting for some leftovers or accidental droppings 🙂

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Of course, prep cooking was in the works and yes again it was bbq’ing in the rain and wind. But we had it handled and under control! A plate of pork chops, a plate of steaks, and a dish of eggplant and roasted tomatoes. Yum!

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I have to throw this photo in because its so cute and Kylan definitely loves getting his “beast-mode” on everywhere we go! We were hanging out at our favorite local spot: Lake Cassidy!

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Wandering through the grocery store one day, Kylan decided with his strong muscles and all, he would grab a young turkey and we would bake it later that night. He was very proud! We used simple spices, apples, lemons, olive oil and threw it in the oven for a slow roast all day! It turned out wonderful!

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One of my favorite winter “warm me up” drinks, is simply putting a dash of cinnamon on top of my coffee and a splash of chocolate milk! Just the smell just warms my soul!

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We also had made a little breakfast for dinner one night. Kylan loves his egg sandwiches so I threw together a grilled cheese, egg, duck sausage and pickle sandwich together. And like a big boy he definitely gobbled it all up!

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Don’t forget that sometimes throwing something together is a great way to add all your veggies and protiens together quickly; an example, a stir fry! Here are two of  my versions!

First is a simple red sauce with noodles, meatballs, and mixed veggies, plus a couple simple spices.

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Second is a massive veggie attack meal! Throw together as many veggies as u can in a dish and top it with simple spices and a can or two of diced tomatoes, and you have a great dish to top your chicken breast or even brown rice!

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Well that is just the start to what we have been up to! Check out my next blog for more recipes, tips, workouts, and FUN! Thank you guys; don’t be shy to ask me for help on anything! Happy Holidays!

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