How was your Monday?

 

I never remember it being this difficult to get back in the grind after a holiday. It must be my old age.

 

Have you started to make this a December to Remember? With tomorrow being December 1st, you still have 31 whole days to start living your healthiest life NOW – long before January 1st. Get that head start!

 

I highly encourage you to write your goals down and place them somewhere you can see them. Even if you are not participating in the December challenge, it is always exhilarating to have a goal to work towards. It doesn’t even have to be a fitness goal – it can be any goal. Believe it and it will happen.

 

Since tomorrow is the real beginning of December, I decided to post my meals today to kick off my own challenge. This also gives you an idea of what I eat everyday, and more specifically Monday through Friday, when I’m on more of a schedule.

 

I had a huge green monster for breakfast, but didn’t take a pic since I was sooo out of it a bit rushed this morning. It was giant, and took me an entire hour to drink. I can never eat or drink cold things quickly – ice cream takes me forever to finish.

 

 

Around 10, I had some greek yogurt, Trader Joe’s Twigs, Flakes and Clusters cereal, dried strawberries and bananas, and 1/2 of Angela’s Renew bar. This was the first time I had a Glo-Bar in something, like yogurt.

snack1130

 

It was incredible, and I thought it was my favorite way to eat it.

 

 

But then I had some oatmeal for lunch, and crumbled the remaining half of my Renew bar into it.

lunch1130

 

Now, THAT was incredible.

 

 

In the afternoon I had a protein shake,

shake

 

an egg in some terribly burnt whole wheat Tuscany bread,

latesnack1130

 

and then I sucked every last bit of juice and ate every aril out of this pomagranate half.

pom1130

 

 

It definitely looked like a murder scene afterwards.

 

 

For dinner, I had a sweet potato, some spring greens, chickpeas roasted with smoked paprika, and a boatload of asiago cheese.

dinner1130

 

I covered my salad in my most favorite dressing ever.

vinegar

 

 

I have never been a fan of salad dressings, most likely because I’ve never been a fan of salads, unless they are covered in fries and cheese. I usually just use vinegars because I love the tart taste, and this vinegar takes the cake. It is so good – especially in a salad with greens, walnuts, chopped pear, and goat cheese. 

 

I am craving something sweet (huge surprise), so I’m not sure what is going to come next.

 

My workout today consisted of about 20 minutes of yoga, because I am meeting Kema 3 days this week for some butt kicking workouts. Can’t wait!

 

As for some of my goals?

3 veggies: 2 cups spinach in my green monster, 1 cup greens with dinner + sweet potato

3 fruits: 1 banana, 1/4 cup pom seeds, 1/4 cup dried strawberries and bananas

water: 100 oz

 

Pretty good! How did you guys do today? Did you follow you goals? Remember, baby steps . . .

 

25 Days of Workouts


Workout #1 – UPPER BODY BLAST!

Combo 1: Complete one set of each exercise, then repeat for a total of 2 sets.  12 repetitions of each.

Lat Pulldowns

Dumbbell Chest Flyes

Side Lateral Shoulder Raises

25 pushups

 

Combo 2: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Seated Row

Dumbbell Chest Press

Triceps Overhead Extension

25 pushups

 

Combo 3: Complete one set of each exercise, then repeat for a total of 2 sets. 12 repetitions of each.

Overhead Shoulder Dumbbell Press

Triceps Dips

Biceps Curls

25 pushups

 

Remember to ask yourself:

Am I challenging myself?

Is the weight challenging enough?

If I can easily do 15 repetitions, I need to increase my weight.

If I can’t get 6 repetitions, I need to decrease my weight.

Am I using proper form?

Am I performing the exercise at the proper speed? A good rule of thumb for beginners is 2 seconds up, 2 seconds down.

 

Note: It is always best to work your largest muscles first, and do compound movements first. For example, you want to work your back and chest before your triceps. If you work your triceps out first, they are too fatigued to help with your chest and back exercises.

 

If you have any questions or concerns about some of the exercises, or are not sure how to do them, please contact me at merchant.jessica@gmail.com. :)

 

About push-ups: Feeling down and frustrated because you have no idea how you will do 25 pushups? I received the best piece of advice when I was 15 years old: do pushups everyday. Even if you can only do 1, do it every single day until you can do 2. Then 3. I set out to do 50 push-ups everyday. I did it in sets of 5, or sets of 10. But I wanted to get 50.

Set a push-up goal for yourself. Do some everyday. You will feel strong and your strength will increase. I suggest starting with 10 push-ups every day. And if you can’t even do 1, start with push-ups on your knees until you can do 1.

Before you know it, you will have those 25 push-ups! :)

 

How are you feeling? Are you motivated? What motivates you the most?

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17 Responses to “Monday, Monday + Upper Body Blast.”

  1. #
    1
    Sarah — November 30, 2009 @ 6:18 pm

    Sounds great! Lol, I know. I learned that bit about push-ups quickly. A few years ago I started to get really good at them…then stopped. Later on I was horrified to find out I could hardly do 1 anymore! Yikes! Haha, I’m back on my regular workouts and *trying* to stick to them. :) I love the challenge idea!

    Reply

  2. #
    2
    Lauren — November 30, 2009 @ 7:09 pm

    Thank YOU!!!! I am always looking for some good Upper Body workout routines because I feel I get stuck in the same old routine way too often. I am going to copy these and start on them tomorrow.

    I love your goals and I think you have such a reasonable mindset. I love that you are totally realistic and you seem to be desiring these things for all of the right reasons. Good for you darling! So worth striving for. ;)

    Reply

  3. #
    3
    Kristie Lynn — November 30, 2009 @ 7:25 pm

    Err, were you speaking directly to me with the push up part? I’m going to get started on mine today so I can build up to 25 (heck, I’ll even be excited to hit 10!) :)

    Reply

  4. #
    4
    Julie @savvyeats — November 30, 2009 @ 9:00 pm

    This workout is killer! My arms will be rocking by my wedding day :)

    Reply

  5. #
    5
    kay (eating machine) — November 30, 2009 @ 9:07 pm

    know what’s a great source of fruit?
    wine. made out of GRAPES.
    i’m pretty sure that’s how i get about half my servings of fruit each week.

    Reply

  6. #
    6
    Melinda — November 30, 2009 @ 9:11 pm

    I wish I could set some goals and stick to them but I just keep getting too busy. Everytime I think the next week will be less busy, something comes along. I don’t even work full time and I do not know where the time goes. My goal is to get 8 hours of sleep and I even work hard for that one.

    Reply

  7. #
    7
    Melinda — November 30, 2009 @ 9:12 pm

    I should also point out that I am posting this to you at what is 3:11 am for me since I was teaching from 2 am-3 am because it is a class online that is 10 pm EST.

    Reply

  8. #
    8
    Shelley — November 30, 2009 @ 11:50 pm

    great advice & great eats :)

    Reply

  9. #
    9
    Mellissa — December 1, 2009 @ 7:02 am

    Love this workout- I love arm days :) I will need to add this one to the list!

    Reply

  10. #
    10
    TasteStopping — December 1, 2009 @ 7:30 am

    What a great motivational post! It’s a wonderful idea to start a month ahead of when we usually make (and break) our resolutions. And you couldn’t be more correct about writing down goals. Research has shown that people who don’t actually write down their goals are much less likely to ever achieve them. You’ve inspired me to write my goals down today! No more procrastinating.

    Best,
    Casey

    Reply

  11. #
    11
    Becca — December 1, 2009 @ 8:19 am

    I wrote my goals down last night and have them posted on my refrigerator. You’re right about making goals, it makes such a difference! I’m going to do print out the upper body blast and take it with me to the gym tonight. I’ll report back on how I did!

    Reply

  12. #
    12
    The Candid RD — December 1, 2009 @ 8:25 am

    I am stressed this week, I won’t lie, but I won’t let it get in the way of my goals! I am trying to do more pilates and yoga (at least twice a week) and consume more fruits and veggies (6 per day, NO MATTER WHAT!) So far I’m doing pretty well, but we’ll see how this week turns out…

    My kitchen looks like a murder scene after eating pomegranate too. They go everywhere and leave NASTY stains!

    Reply

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    13
    Low — December 1, 2009 @ 9:55 am

    Umm, so those combos are all part of the same workout?! Haha, I am going to give it a try. I am such a wuss when it comes to weights. I love the pushup advice!

    Reply

  14. #
    14
    Gena — December 1, 2009 @ 10:00 am

    Great post! I love how you’re making healthy commitments that don’t just revolve around New Year’s — ie, healthy habits that are procrastination-proof :-D

    Reply

  15. #
    15
    nikki — March 2, 2010 @ 8:43 am

    I’m curious to know what exactly goes into a green monster.

    Reply

    • Jessica — March 2nd, 2010 @ 8:49 am

      Anything can go in a green monster, but it is mainly a green, like spinach or kale, that turns it green and gives it it’s name. :)

      In my, I like to put protein powder, almond milk or water, spinach, peanut butter, and a frozen banana!

      Reply

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