Hope everyone had a great day!! I kept thinking today was Monday… had to catch myself a few times. Amazing how a long weekend can really change the flow of your week. I had a great day with my morning walk with Bruno, to the gym for upper chest abs and 20 minutes of cardio, including a mile run before seeing clients. I do not focus on CHEST so to speak but hit upper chest to keep body balance. I do not focus on pecs type exercises or any heavy bench press type work but do incline press, mentally focusing on my upper chest/front delts. Being one not focusing on mass, it is all about symmetry and balance and in order to keep your upper chest from looking bony while your other muscles full, it is still important to work that upper chest but how you work it is key. I focus on a variety of push ups and all incline press work. Todays workout was as follows: (all 15 reps)
4 sets of push ups off a bench (incline push-ups)
4 sets of floor push ups
3 sets of floor push ups off dumbbells
3 sets of incline press
50 GHD abs off the glute, ham developer machine
50 back hyper extensions
50 roman chair leg lifts
50 decline crunches
The rest of my day was packed with client updates and catching up on e-mails from the weekend! It is crazy how a weekend away causes for some serious catch up. Imagine 7 weeks away… see how that just wasn’t going to work for me!
Diet wise, things were pretty boring today. I am totally low on veggies so kept things really simple:
meal 1: oats, protein shake
meal 2: quest bar
meal 3: 2 slices Ezekiel bread, 4 egg whites, mushroom/onion/tomato omelet
meal 4: 4 oz white fish, iceberg salad with onions, cucumbers and tomatoes
meal 5: protein shake with 2 rice cakes and 1 packet almond butter
meal 6: big iceberg salad with last of my cucumbers, tomatoes, mushrooms and onions
meal 7: shake with 1 tbsp chia seed
In need of veggies so may pick up some of the Sugar Substitute Erin found, while I am out and about! I will let you know when I do! 🙂
Glad everyone is on board and ready to go after this month. We have new and exciting updates for the site and continuous improvements, info and motivation coming our way!
AS ALWAYS, FEEDBACK, FEEDBACK, FEEDBACK, IS ALWAYS WELCOME… WHAT ARE THINGS YOU LIKE BEST? THINGS YOU WOULD LIKE TO SEE MORE OF? THINGS YOU FIND HELPFUL? ALWAYS WANTING FEEDBACK, THANKS TEAM!
Until tomorrow, good night!
“Dare to live the life you have dreamed for yourself. Go forward and make your dreams come true.” –Ralph Waldo Emerson
