Be The Best You Can Be!

I was very pleased to see many more people are starting to view my blog and have gained interest in staying fit! It has to be something you want and need in order to push yourself the hardest you've ever pushed. But please remember that working out is not always painful and doesn't need to hurt in order to be working; workouts can be fun! Such as, playing basketball, flag football, swimming, etc. as long as your staying active at least 3 days a week than staying fit will be the easiest thing you will ever endure. The hardest part in my opinion is the diet so I encourage you guys to work your way into it because it can be nasty. However, if you want to feel and look healthy than it is worth the sacrifice. Hope you guys enjoy the workout and diet I am posting for the rest of the week.
Thursday: Lower Day One

• EZ Bar Curls - 2 sets of 12
• Hammer Curls - 2 sets of 15
• Seated Calf Raises - 1 set of 15 (with 5 second pause at the bottom of each rep)
• Stiff-Leg Deadlifts - 2 sets of 15
• Hack Squats - 1 set of 8 and 1 set of 20

Friday : Upper Day Two

• Incline Dumbbell Press - 2 sets of 8-12
• Dumbbell Military Press - 2 sets of 12
• Dips - 2 sets of 12 (add weight if necessary)
• Wide Grip Pulldowns - 2 sets of 10
• Deadlifts - 1 set of 8 and 1 set of 4  

Monday : Lower Day Two

• Alternate Dumbbell Curls - 2 sets of 12
• Plate Twists - 3 sets with as much weight as possible
• Leg Press Calf Raises - 1 set of 15 (with 5 second pause at bottom)
• Lying Leg Curls - 2 sets of 12
• Squats - 1 set of 8 and 1 set of 20

http://www.bodybuilding.com/fun/wotw12.htm
Please Google or Youtube any lifts you dont understand and need an example for.

Thursday

Breakfast

• 3-egg-white omelet with chopped tomatoes, onions, and peppers
• 1 whole wheat English muffin with 1 tablespoon 100 percent fruit spread

Midmorning Snack

• Mixed-vegetable crudites with 1/4 cup hummus spread

Lunch: Tofu, Arugula, and Tomato Wrap

• 1/2 cup sauteed marinated tofu wrapped in a whole wheat flour tortilla with baby arugula, tomato, and 2 teaspoons low-fat mayonnaise
• 1 cup mixed green salad with 2 teaspoons olive oil and vinegar or 1 tablespoon light dressing

Afternoon Snack

• 1 piece whole fruit or 1 cup berries
• A handful of almonds

Dinner: Asian Chicken Salad

• 2 cups mixed greens, red onions, and tomato wedges
• Top with 3 ounces sliced poached chicken breast, 1/2 cup mandarin orange sections, 1 ounce cashews, 1 tablespoon olive oil and vinegar, and 3 flatbread crackers

Friday

Breakfast: Kiwi-Banana Shake

• In a blender, puree 1 chopped banana and 1 kiwifruit with 1/2 cup apple juice and crushed ice until smooth
• Also have 1 whole wheat English muffin with 1 tablespoon 100 percent fruit spread

    Midmorning Snack

• Mixed-vegetable crudites with 1 tablespoon light dressing

    Lunch: Turkey and Swiss on Rye

• 2 ounces sliced turkey breast with 1 slice aged low-fat Swiss cheese, lettuce, and tomato, with mustard and 2 teaspoons light mayonnaise on two slices of seeded whole-grain rye toast, grilled until cheese is melted
• 1 cup tomato soup with 4 saltine crackers

    Afternoon Snack

• 1 ounce string cheese with 2 whole wheat crackers

    Dinner: Grilled Shrimp Over Rice

• 3 ounces grilled shrimp with your choice of spices served over 1/2 cup cooked brown rice
• Steamed seasonal mixed vegetables drizzled with 2 teaspoons olive oil and freshly minced herbs

Saturday

Breakfast

• 1 small (half of a tennis ball) whole-grain fruit muffin (e.g., Au Bon Pain or VitaMuffin)
• Citrus sections and melon balls

Midmorning Snack

• 1 ounce trail mix

Lunch: Salad Nicoise

• 3 ounces grilled tuna steak, 3 steamed red potatoes, 5 olives, and steamed green beans arranged on a bed of mixed greens
• Drizzle with 2 teaspoons olive oil and 1 tablespoon red wine vinegar

Afternoon Snack

• 1 cup low-fat plain yogurt with 1 cup strawberries

Dinner: Spaghetti Marinara

• 1 cup cooked whole-grain pasta tossed with 1/2 cup marinara sauce and topped with 1 tablespoon grated pecorino Romano cheese
• 1 small whole wheat roll
• Small side salad with olive oil and vinegar or light dressing

Sunday

Breakfast

• 1 cup muesli cereal with 1/2 cup nonfat milk
• 1 piece whole fruit or 1 cup seasonal fresh berries

Midmorning Snack

• Cut carrots and bell pepper strips with 1 tablespoon light dressing

Lunch: Chopped Vegetable and Bean Salad

• Chopped romaine lettuce, cucumbers, bell peppers, carrots, olives, and tomatoes tossed with 1/4 cup each cannellini beans, garbanzo beans, and hearts of palm
• Drizzle with 2 teaspoons oil and vinegar

Afternoon Snack

• 1 cup fortified soy milk with 2 fig cookies

Dinner: Veggie Burger

• 1 veggie burger with lettuce, tomato, and red onion on a toasted soft whole wheat roll
• Side salad of mixed greens and vegetables with olive oil and vinegar dressing

GO HARDER!

I still haven't received any comments about the post so I am assuming that everything is going well and there are no questions. The past workouts have been more cardio based and training you guys to control breathing and strengthen your lungs. However, this week I would like to switch it up a little and add some lifting to the routine, such as they were in the beginning. I have found a site that gave a great workout and has even provided pictures to help people that aren't familiar with the lift. So I will post some of the pictures of the more obvious ones and also post the site so that you can go there if there is anything else you need to see. Remember you must make these small habits of working out and eating healthy your lifestyle in order to reach your goals, don't quit, keep trying even when things seem much more than you can bare! Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan


THURSDAY (optional)
Light Cardiovascular Exercise Such as Walking (Try for 30–45 Minutes at a Brisk Pace)

FRIDAY
Total-Body Strength Training Workout with Leg Emphasis. Repeat entire circuit twice.
Exercise	Repetitions	Rest	Sets
Squats	10-12	30 seconds	2
Bench Press	10	30 seconds	2
Pulldown	10	30 seconds	2
Traveling Lunge	10-12 each leg	30 seconds	2
Military Press	10	30 seconds	2
Upright Row	10	30 seconds	2
Step-Up	10-12 each leg	30 seconds	2
Triceps Pushdown	10-12	30 seconds	2
Leg Extension	10-12	30 seconds	2
Biceps Curl	10	30 seconds	2
Leg Curl	10-12	30 seconds	2

SATURDAY
Total-Body Strength Training Workout with Ab Emphasis. Complete one set of each ab exercise*
Exercise	Repetitions	Rest	Sets
Traditional Crunch*	12-15		1
Bent-Leg Knee Raise*	12-15		1
Oblique V-Up*	10 each side		1
Bridge*	1 or 2		1
Back Extensions*	12-15		1

http://www.freedieting.com/circuit_training.htm

DIET

Thursday

On rising
Lemon water

Breakfast
Mixed berry smoothie made with 200ml skimmed milk and ¼ cup low fat yogurt and one tsp honey.

Lunch
Three small falafel patties on one small wholemeal pita bread with ½ cup tabouleh salad and two tbsp hummus.

Snack
Herbal tea; four apricot halves.

Dinner
Stir fry chicken made with 120g chicken breast, carrots, snow peas, capsicum, 10 roast almonds, one tbsp sesame oil, one tbsp low sodium soy sauce and ½ lemon juiced.

Total water: two litres

Friday

On rising
Lemon water

Breakfast
Two slices of toasted rye bread with four slices avocado, smoked salmon, rocket and six cherry tomatoes. Cup of tea with skim milk.

Lunch
10 small pieces sushi. Two plums.

Snack
Skim milk coffee.

Dinner
Grillled octopus salad with baby English spinach, five olives, sliced cucumber, tomatoes and onion with lemon vinaigrette.

One cup mixed paw paw and blueberries with three tbsp skim yoghurt, one tsp pumpkin seeds and one tsp sunflower seeds.

Total water: two litres

Saturday

On rising
Lemon Water

Breakfast
Small can baked beans on two slices wholegrain toast. Cup of tea with skim milk.

Lunch
Smoked trout salad with ½ cup smoked trout, ½ cup bulgur, three slices avocado, five cherry tomatoes and horseradish cream made from two tbsp low-fat plain yoghurt and one tsp horseradish cream.

Snack
Skim milk coffee; 10 grapes.

Dinner
Small piece homemade lasagne (approx 7x10cm) served with a mixed green salad.

1 apple

Total water: two litres

Sunday

On rising
Lemon water

Breakfast
Untoasted muesli (½ cup) with skimmed milk and 10 strawberries. Cup of tea with skim milk.

Lunch
Three medium slices roast turkey with steamed green beans, medium corn cob, three small boiled potatoes and small serve of gravy and one tbsp cranberry sauce.

Snack
Skim milk latte; one small piece un-iced carrot cake.

Dinner
Scrambled eggs made with two eggs, one medium grilled tomato.

1 medium nectarine

Total water: two litres

http://womansday.ninemsn.com/health/diet/994270/weekly-diet-plan