Thursday's Workout

Today was leg day! And boy did I work the legs....
Remember to adjust the weight amount for what works for you!

Warm up on the row machine 1000 meters in 8 minutes
Stairs for 10 minutes on level 10 (working up that sweat)
100 jump ropes
18 lb. body bar squats on the shoulders 20, 15, 15
18 lb. body bar squats over overhead 10,10,10
18 lb. body bar (on the shoulder) lunges 20,15,15

leg press 210 lb. 20, 15, 15
glute machine 130 lb. 20, 15, 15
leg extension 130 lb 20, 15, 15

Free weight squats - 17.5 lbs each hand 20, 20, 20

Headed outside for a 3 mile run....Call me crazy this Thursday!

...getting that AdvoCare Post-Workout Recovery Shake in within 30 minutes after workout will replenish and repair all the work you did on those muscles!

HAPPY THURSDAY!

Wednesday's Workout

Start with stretching to warm up those muscles for the workout ahead!

•Row machine 1000 meters in 8 min
•stairs for 10 minutes at a pace of 10 (you will sweat)
•12 minutes on the arc or elliptical

(Weight amount is what I use...please use what you are comfortable with)

Arm press with 70lbs 20,15,10,5
Shoulder press 30 lbs (15lbs each hand) 20,15,10,5
Bench free weights (15lbs each hand) 30 lbs 20,15,10,5
Flies 30lbs (15lbs each hand) 20,15,10,5
Curl 30lbs(15 lbs each hand) 20,15,10,5
Rows with 15 lb weight 20,15,10,5
Tricep ext. 15 lb weight 20,15,10,5

25 sky rockets
2 min. Ab bicycles
20 v-ups
(Repeat x 1)

Drink plenty of water! My choice for during my workout is AdvoCare BioCharge mixed with Red Raspberry Rehydrate

Quick Upper Body Workout

Can't get to the gym? Don't own a gym membership? Need a quick workout for the day? Here it is...


Weighted - 5 or 10lbs (or whatever works for you)
20 shoulder presses
20 curls
20 flies
20 rows
20 push-ups

(30 second break)

15 shoulder presses
15 curls
15 flies
15 rows
15 push-ups

(30 second break)

10 shoulder presses
10 curls
10 flies
10 rows
10 push-ups

(30 second break)

5 shoulder presses
5 curls
5 flies
5 rows
5 push-ups

Great job! Be sure to drink plenty of water.

My favorite hydration drink for during and after my workout is:
AdvoCare Red Raspberry Rehydrate mixed with my BioCharge

How much do you eat?

What I have found that works for me is staying on a schedule of eating every 2-3 hours. I usually have my AdvoCare Meal Replacement shake for breakfast, a snack at 10/10:30, lunch, snack at 2/3:00 and possibly another snack before supper at 5 or 5:30 depending on how busy our schedule is. If I eat an early supper I will work in a light snack before bed. I know! That's a lot of eating! What I also know that is by not eating your body holds on to the fat and stores it. If you skip breakfast or lunch your body thinks it is not going to get fed. By feeding your body every 2 to 3 hours it kicks in that metabolism and let's your body burn the fat because it knows you are going to feed it. In turn you lose weight! Yes, you eat to lose weight! Now, these meals do not consist of junk or fast food. If I do have to eat out I try to make the healthiest choices that I can. Yes, it can be done! Again my shake for breakfast is going to have balanced carbs and protein for easy digestion and balanced glucose levels. My snack in the morning usually consists of fruit and a protein with it. Lunch is a salad with protein or some sort of protein and vegetable (lots of times it's leftovers from the night before), my afternoon snack may consist of another fruit with an AdvoCare Pro20 or an AdvoCare snack bar of some sort and of course supper with protein and veggies. Notice my meals and snacks usually consist of some protein. I am very active! With four boys, homeschool, housework, exercising and just keeping up with the day I make sure I get the protein in my diet that I need! This also feeds those muscles! So, don't think that not eating is helping you lose weight. It's not! Eat!! Your body needs fuel to run!

Give yourself grace also. I don't eat perfect daily. We eat birthday cake, take the kids out for ice cream or an occasional donut! But all this in moderation at all times and especially if you have a goal to reach!


A favorite product of mine is AdvoCare Catalyst. Catalyst protects your lean muscle during weight loss but also helps build your lean muscle.

Who Do You Run For?

When starting my journey to a healthier me I started running. Isn't that what you do when you want to get in shape? You start somewhere! I remember that I couldn't even run a 1/2 mile. But, I kept working at it. I remember the feeling of pure joy and accomplishment when I reached 1 mile without having to stop. It increased to 2 miles, then 3, 4, 5 and even 10 miles. I don't run as much now and mix up my training but I still enjoy pounding out the pavement for 3 or 4 miles when I get the chance. But, there is nothing like one of my little champions heading out on a run with me. My oldest is an incredibly fast runner and sometimes this momma can't keep up with him with his long legs and long stride! But on this particular day I headed out with my 2nd oldest. He's my gymnast and he is nothing but solid muscle. This is training season for him. Competition season is over and he is working hard on conditioning and decided to tackle this hilly run with me. Pushing himself further than his comfort zone and hanging in there. As we are running we are talking about life in general but a lot of fitness and dreams and goals. He said to me..."ya know mom, I used to be puny, skinny and weak. I can't believe how far I've come and how much stronger I am. I'm proud of myself". It's amazing how alive it makes you feel when you accomplish a goal. When you surpass a standard and surprise yourself. So who are you running for? Run for YOU. If you can't run walk. If you can't walk then dance! Whatever you do...do it for you and be proud! YOU vs YOU

Where My Strength Comes From...

Now, I'm not necessarily talking about physical strength. I'm talking about the strength it takes each day to get the job done. What job? Whatever it is that is before you that you must tackle and handle. For me "my help comes from The Lord, the Maker of Heaven and Earth" Psalms121:2. I know what you are thinking...yeah, yeah, yeah I've heard it before. But have you ever truly thought about it? Those days when you aren't sure if you can pick your head up off the pillow and look at the day. Where does that strength come from? When I'm not sure how I am going to get though that impossible situation. Where does my strength come from? When I'm not sure I can handle 4 boys that day. Where does my strength come from? My help comes from The Lord! Now, let's look at that from a physical standpoint. God gives me the strength to get through the day. The strength to get up. The strength to handle the situation. It's my job to give back. To give God the best me that I can. To work on protecting and taking care of what he has given me. My body, my mind, my heart and my soul. My whole being. Spending time in God's presence each day is essential for my physical well being. There are days I don't want to exercise and I don't. But, there are days I don't want to and do it anyway and I am usually blessed by that time. Knowing God has given me the ability and the strength to take care of myself. Not only for me but for all the boys in my life! Setting the example for them to follow so that they see the importance of taking care of what God has given us. Our bodies and our health are a gift...simply on loan. So lift your head and look to where your strength comes from. You might be surprised where blessings come from....even in your workout!

Beautiful Day!

What a beautiful day! The sun is shining bright and mid 70's today which made for a perfect day outside with my boys! Love that we are seeing fewer cool...here lately cold...days in the forecast and more 60-70 degrees with sunshine. Days like today make it hard to sit inside.  Especially when we are a homeschool family. Its great to be able to take the work outdoors or make the outdoors our classroom. For me there is no better workout than getting the kiddos outside and finding something to do. Today has resulted in a little four square, jumping on the trampoline, flying kites, making silly videos and a run is in the works for this afternoon with my oldest. No need to get to the gym everyday when you can make the outdoors your gym. The sun, fresh air, slight breeze...what could be better? Well, maybe if I was sitting on the beach, playing frisby and running through the waves....a girl can dream right! It won't be long.  I love to take one of my quick workouts outdoors with lunges (sometimes with 10lbs in each hand) up and down the driveway, squats, jumping jacks, and even doing a quick weighted arm workout out in the beautiful sunshine! I am able to enjoy the day and get my workout in also! So, get up, turn the TV off and get moving.  Hope you have a blessed day!

Be sure to stay hydrated on these warm days!
My hydration "go to" is AdvoCare Rehydrate. If I am working out
I mix my Rehydrate and my AdvoCare BioCharge together!