Online Communities for Health Nuts

Just in case you have never ventured to the DigitalMention Blog, I thought I would share with you the posting I put up there today. The posting was called, "Health Nuts Unite via Online Communities."

There are so many places online for daily support, motivation and overall "acceptance" for whatever your interest is in health, fitness & food. I encourage you to find a community, participate, engage and "show up." You'll be surprised at the connections you can make and the rewards you'll reap from that! (Please let me know of any others I forgot - would love to add more to the list!)

It was another fabulous day for the "Sarah-Food Camp!" No problems to report. Perfectly "perfect" feeling. The only complaint I have is that due to the leg workout around 10:30am, I felt completely famished for the rest of the day. That's okay, though. I just listened to my body, ate and felt no bloat! 

Tonight for dinner I'm going to introduce carrots, as the thoroughly-steamed version. I may have a cup, with some sprinkled cinnamon on top! I'll report back:)

I am supposed to have my Endoscopy follow-up tomorrow. Seems as though my biopsy results are not in yet, so this may be rescheduled. I'm not happy about that. I'm not very patient! 

I'm looking forward to a great night sleep. I worked so hard at the gym today that I have a feeling I'll be out before 9pm!

CHEERS!

Updated Leg Circuit Workout

I have an Updated Leg Circuit Workout from the one I shared with you a few weeks ago:

1 (a). Bulgarian Split Squat - no weight

- 3 sets; 12-reps/leg; RI = 30-40 sec. -

2 (a). Squat - no weight

2 (b). Moving/walking pushups - no weight
2 (c). Medicine Ball Chop

- 3 sets; 10-15 Reps/each; RI = 30-40 sec. - 

3 (a). Hamstring (in-and-out) on Ball

3 (b). Calf Raise -no weight

- 3 sets; 15-20 Reps/each; RI = 30 sec. -

4 (a). Bench Stepup - no weight
4 (b). Medicine Ball Chop + Squat
4 (c). Jumping Split Squats

-  3 sets; RI = 30 sec. -

My new Leg Circuit Workout is just more intense (and interjects an Ab set).

Here it is:

1. Bulgarian Split Squat (deeper) - no weight 
1. 5 sets, 12 Reps/Each Leg, RI-40 sec. (Next week it will be 6 sets.)
2.  (a) No-weight deep squat, (b) Walking pushup, (c) DB Chop
1.  5 sets, 15 Reps/squat - 8 Rep Walking pushup - 10 Reps (*15 lbs) DB Chop), RI between each set-40 sec. (Next week it will be 6 sets)
3. (a) Side (Oblique) Dips off bench, (b) Off-Bench V-ups
1. 3 sets, 10 Reps each side/oblique - 20 Reps V-ups, RI-30-40 sec. (Next week I'll try for 4 sets).
4. (a) Hamstring (in-and-out) on Ball, (b) No weight calf raise
1. 5 sets, 16 Reps hamstrings - 25 Reps calf, RI-30 sec. (Next week it will be 6 sets)
5. (a) No-weight bench step-up, (b) Stiff-Leg Deadlift, (c) Jump- Split Squat
1. 4 sets, 12 Reps each side/bench step up - 10 Reps (x40lb) Deadlift - 14 Reps Jump-Split Squat, RI-40sec. (Next week I will try for 5 sets).

Did I do Cardio afterwards? H#$% No! I was so tired! I warmed up for 5 minutes, and the entire workout took me just a little over 50 minutes to complete. I was super shaky and "spent" when I was done with that one! When you have little resting time in between sets and you're constantly moving, you are getting a double-whammy out of your workouts. 

While the "no weight" (or very low weight) might seem nonsense, it's not! Trust me, this was hard! But again, you always have to do what makes sense for you and your goals. My workouts are finally starting to make sense for me! (My proud moment in the gym today was when a lady came up to me and said, "Are you a trainer?" To which I responded, "No, sorry." And she said, "Hmmm...you look like you should be." #ThankYouMA'AM!)

So go ahead, give it a try! Let me know how it goes!


CHEERS!

 

Leg Workout: Circuit Version

This is the last "lifting" part of the workout. Today was Day 5. I really loved this workout. It's hard, short and sweet and to the point!


Recap:
Day 1: Chest/Back + HIIT Cardio

Day 2: Legs (lift)

Day 3: OFF

Day 4: Shoulder/Tricep/Bicep + HIIT Cardio

Day 5: Legs (Circuit)

Day 6: OFF

Day 7: HIIT Cardio + Abs

Here is what my Day 5: Legs (Circuit &/or Reps) Looks Like

1 (a). Bulgarian Split Squat - no weight

- 3 sets; 12-reps/leg; RI = 30-40 sec. -

2 (a). Squat - no weight

2 (b). Moving/walking pushups - no weight
2 (c). Medicine Ball Chop

- 3 sets; 10-15 Reps/each; RI = 30-40 sec. - 

3 (a). Hamstring (in-and-out) on Ball

3 (b). Calf Raise -no weight

- 3 sets; 15-20 Reps/each; RI = 30 sec. -

4 (a). Bench Stepup - no weight
4 (b). Medicine Ball Chop + Squat
4 (c). Jumping Split Squats

-  3 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

It might look "simple," given that most of it is weightless. But try it, I guarantee your heart will be pumping. I was dripping with sweat. The workout only took me 30 minutes. I was definitely fatigued, but I may try 4 sets on all next time if I'm feeling ambitious! 


After the hard workout, I'm rewarding myself with a Manicure and Pedicure from The Jellyfish Spa! Are you in the East Bay - or Bay Area in general? If so, you should check out this phenomenal deal from PASSBOX! Today is the last day to get this Deal: $30 for the 'Moon Signature' luxury manicure & pedicure (Normally $75) at The Jellyfish Spa at the Blackhawk Plaza! (and ps. 5% of every purchase you make goes back to the Local School of YOUR CHOICE!)


Do yourself a favor and reward yourself (or someone in your life who deserves it) with pampering vs. food! ("Well....I did this Leg Workout today so I deserve a cupcake.") WRONG! You deserve to treat your body good. So eat your lean protein, get your pampering at The Jellyfish Spa and then go have a glass of Red Wine:)

CHEERS!