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plateaus + 30 min shoulder workout

the holidays take forever to get here and then they are gone just like that.  *tear*

are you back on track from Thanksgiving yet? well how much more time do you need!!?!?! 😯  i’m good (now), but  if  your body seems to have come to a stubborn halt, or if your results seem to be going in reverse:

*lift heavier

*do a completely different set of exercises for a particular muscle group

*add a HIIT workout into your regimen to shock your metabolism  (track sprints, bleachers, stair master, hill sprints)

*take a class at your gym! (spin, weights, kickboxing, boot-camp, yoga, etc.)

*do your normal routine in reverse order

  i chose a different cardio toy last night!  i know it’s super similar to my fave machine (the machine with the feet) but the stride is wider, and there is an incline function.  pick machines that use upper and lower body simultaneously cause that gets your heart rate up right away and provides a full body workout/warmup.  remember, the more body parts moving, the more calories and fat you burn!  you can do HIIT on that thing or steady state cardio, you choose.

i taught my Total Conditioning class this morning and burned about 700 cals, then hit the weights for a quick 30 min shoulder work out.  i must share this burn!!

tripleset  (using moderate to heavy weight)

seated rear deltoid press 3 x 12

seated lateral raise 3 x 12

seated front deltoid press 3 x 12

***

standing alternating forward dumbbell raises 3 x 24

standing dumbbell T raises 3 x 12

barbel upright row 3 x 12

***

25 heavy barbel shoulder shrugs 4 sets

early morning workout complete and i am done for the day at 7:30am!

we went to Ruggles Green again over the long holiday weekend and i finally ordered something different –  organic turkey lettuce wraps.

not bad!  i can totally make them at home though.  lean ground turkey,  black beans, carrots, red peppers, tomatoes, bean sprouts, and corn all nestled inside a thick leaf of crisp iceberg lettuce.

i ordered a 3 cheese kids pizza for Chiso as my former little garbage disposal has become extremely picky. wonder how long that’ll last…

it was a winner.

if he didn’t kill it, we would have.

 money well spent.  i ordered some of their famous butternut squash too as usual, and whaddaya know- he doesn’t like it anymore 🙄

so i handled up on that.

Sonny ordered what i usually get- the grilled fish tacos on corn tortillas.

‘pumpkin?  clearly it’s a basketball. ‘

he tried to bounce it and everything!!!

then….fro-yo time.  i mean it was right next door.

aaaaalllll those toppings and i never really step outside my comfort zone.

no sugar added vanilla frozen yogurt, mini dark chocolate chips, sprinkles, and whipped cream.  20 cals per ounce – my kinda cheat treat!

creating a fro-yo monster 🙂

remember that shrimp i bought that was on sale at the same time fresh salmon was?

i finally defrosted it and threw them in my grill pan along with some raw zucchini for dinner that night.  i sprinkled some more of that sweet smokey chipotle paprika and some dried parsley on them first,

and overcooked the heck outta them.  shrimp cook so fast it’s not even funny.  you’re supposed to do this for all proteins, but take them off the heat just before they are done, cover them with foil, and let them ‘rest’.  they will continue cooking from the residual heat.  so if you take them off when they are done, they will get chewy on you after they cool a little and they won’t be nearly as juicy.


Ogechi brought me those seasonings at the perfect time cause my HEB has been outta Mc Cormick’s smokehouse maple seasoning for weeks.

we don’t have our Christmas tree up yet.  i usually wait until the price drops a little before we go get one.  a real one!  i love how they make the house smell.  we were able to put up a few Christmassy items though.

Chiso did his own thing and wasn’t interested.

matter fact, all those boxes back there were on the floor by the end of the night.

thanks to my little elf!

le

4 replies »

  1. He is so adorable! I might get a kickboxing dvd, since running outside, seems to be at a halt, until it warms up again. Gotta love Texas weather!

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it’s le

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