Day 9: Black Pepper

And BOOM! I'm on DAY 9!!!  

All right party people!! Let me introduce you to my bright, fun, fabulous calendar!!! I am a creature who needs visual stimulation and proof of progress, and so I made this rainbow colored calendar, so I can take off a day after I workout! I am on track with the workout plan. Today, here is my workout for lower body. (I excluded quads/front squats purposefully.)

Exercise

Leg workout 1 – for Hamstrings, calves, hip, outer thighs, and butt

Using 1 (for FOB, single leg) to 2 (all others) 12 lb dumbbells

Standing, weighted forward lunge

Standing, weighted side lunge

Side lying, weighted leg lifts

Laying, dumbbell pelvic bridge

Standing, weighted straight leg dead lift

Standing, Romanian dumbbell dead lift

Standing, weighted calf raises

3 sets, 15 to 30 reps each

As usual, Bear got involved when I laid on the floor to stretch, he always has to come get snuggles whenever he can... even at an inopportune time :)

REMEMBER TO STRETCH! It helps prevent injury, aid recovery, release toxins from the muscle fibers and reduce muscle soreness! And I couldn't mention stretching without also telling you to drink plenty of water. Rehydrate the muscles and help your kidneys flush the toxins out of your body, rather than letting them soak back into the tissue; this means soreness!

Leg Stretches For Hamstrings, glutes, calves, outer and inner thighs

Hold each stretch for 30 seconds

Seated, single-leg hamstring/calf stretch (both sides) use towel

Laying, layered knee IT band stretch

Laying, 4 stretch

Laying, ½ 4 stretch

Laying, knee to chest stretch (switch sides, and repeat)

Seated, inner thigh butterfly stretch

Standing, forward bend; center, then lead with the chest to both sides

Tip of the Day

Instead of adding salt to season dishes, use freshly ground pepper!

Sodium can increase blood pressure, cause dehydration, cause water retention and make you feel bloated. Pepper, on the other hand has no calories, tastes great on just about anything and helps aid digestion!
<------    OOPS, It looks like I need to go get some more!

By the way, I got Bear involved here to prove a point. Do not reward yourself with food, you are not a dog. 

(Bear says- however cute you may be, 

you just can't pull it off).

Today's Eats
Breakfast: 1 banana, 1 piece of WW toast and 1 TBS apricot preserves, 1 HB egg
Snack: Confession! I had a fair scone with raspberry jam! I was at work and one of my coworkers brought in a bag from the Washington County Fair! Fair scone!! I know, naughty, naughty!!
Lunch: Craft-2 size naked burrito bowl from Q'doba
Snack: 1 apple, 1/4 cucumber with lime juice and 1 Luna S'mores bar

Dinner: 4 oz pork tenderloin, 1 cup steamed french cut green beans, 1 large tomato sliced and marinated in balsamic vinegar and fresh ground black pepper :))

It's TOMATO season! And I am very  much enjoying fresh, juicy, meaty, amazing home-grown tomatoes, any way I can!


Well, that's all folks! Thanks again for reading. Please, SOMEONE leave a comment so I know I am not just writing and then sending this out into the cosmos for the space squids to laugh at! Someone? Anyone??