Sorry for the hiatus last week, but I’m back! I stumbled upon a great combination of squats, weights and the elliptical machine last night that left my backside feeling the burn.
Weighted Squats (10 lbs.)
Weighted Lunges (2- 10 lb weights)
Jumping Squats (no weights)
[Believe me by this one you’ll be thanking Jesus I left the weights off this one]
Side Twist (10 lbs.)
[It’s been about a week since I’ve hit the gym this hard and thought my legs could use little break in between reps]
10 reps each x 4 rounds
If your legs aren’t feeling it by round 4 – I would add a little more weight.
After the fourth round I walked a couple of laps and stretched out my legs.
The Elliptical Machine
I put it on the glutes setting for 15 minutes, which is basically level 3 on an 85% incline with 1 minute spurts of level 6 on a 100% incline. I made sure to keep a steady pace the whole time (mainly because I thought I’d fall off the machine if I slowed down, my legs were feeling really out of shape last night).
If you saw this image on Facebook earlier. Here’s the post as promised!
So I recently bought the Ikea Hemnes 8-drawer dresser last weekend during Labor Day weekend. I’ve tracked this one for a while, when I changed my address Ikea sent me a $50 off coupon and I was determined get the most out of it!
As I started putting it together (best part about Ikea they make you work for your purchase) I realized the drawers were ugly! (See below…) And it inspired me to change it.
Like? Here’s how I did it.
It took me a while to decide, but since my latest obsession is grey/silver I went with nickel — great decision!
It only took two cans of the white to cover the – God awful – yellow stripes on all eight. It took about 4 hours to dry completely.
Next I taped off the stripes – I thought about doing Chevron stripes which would have looked amazing, but it literally look forever just to line up two. So I scraped that idea and went with horizontal stripes.
I love it! Check it out in the drawer…
It took me all weekend, four bottles of spray paint and enormous patience, but I finished it!
I just have to say this was one of the best 15 minute meals I’ve made in a while.
black bean quinoa
black bean corn salsa
frozen black bean corn medley
This meal is extremely simple:
Boil the quinoa, pan fry the sausage, microwave the frozen veggies and add in the avocado and corn salsa to taste.
And the final product looks a little bit like this…
Excuse the messy bowl, but I was so hungry I couldn’t wait one more second! This meal is about 200 calories and filling! The best part… it made three servings so I have two pre-made lunches for this week!
Side note: This is seriously the best salsa I have ever eaten!
So while surfing Pinterest Sunday night I found this great back strengthening workout by Women’s Health! I added a few modifications to meet my specific trouble areas (ahem mid section).
4 x 10 reps each
– Assisted Chin Up (90 lbs)
– Plank Row (10 lbs)
– Lat Pulldown (55 lbs)
– Back Dips (knees bent)
After finishing with the weight portion of this I ran/walked two miles.
Ran: 4, 3, 2 ,1 laps
Walked: 1-2 laps in between
Next time I do this workout I plan on increasing the intensity by lowering the weight on the assisted chin ups, increasing the weight on the lat pulldown to 70 lbs and do the back dips with my legs straightened.