I’m going to get right down to it, I LOVE leg day. If I could I would do legs every day.. but let’s face it, no one wants to be oddly proportions. Which is another reason why no one should EVER SKIP LEG DAY!
Start off with some warm ups and stretches. I stretched today before getting to the gym and then start off controlled in my movements. Then start!
- Barbell Squats x 4 sets of 5-6 reps, going up in weight after sets. (I normally go up 2.5-5 lbs at a time depending on how my back feels.)
- Romanian Deadlifts & Standard Deadlifts x 4 sets of 6-8 reps, again going up in weight with sets.
- Weighted Walking Lunges x 4 sets of 10 count (20 each leg)
- Leg Extensions x 4 sets of 10 reps, going up in weight after the second set, making sure to pause at the top of the extension.
- Hip Abductor x 4 sets of 8 reps, going up in weight with every set
- Finished with 10 minutes on the stairmaster at level 9, making sure to feel the muscles working through each step.
I had on my routine to do the Leg Press x 4 sets of 6-8 reps then using the Leg Press to do Calf press x 3 sets of 10 reps. Unfortunately someone was using the machine…
So here I want to put out a PSA: If you are done using a machine then RERACK YOUR WEIGHTS! Do not disappear from the weight area with the machine racked! No one will know if you are done or not. It is common courtesy!
Until next time..
I try to prep meals every week so that I’m not tempted to eat out. Don’t get me wrong, I’m Human! So of course this doesn’t always keep me from eating out but it does help. It also helps to to keep up with my meal intake since I am trying to gain so I need to eat pretty much every hour.
I knew for this week I wanted steak but I didn’t want to spend an arm and a leg on steak for a while week. Meal prep doesn’t need to be expensive! So I got a Top round London Broil, that weighed in at just .03 over 2lbs for $11. Then I grabbed some frozen whole green beans and I had the pasta already at home from a previous shipping trip.
After letting the steak chill outside of the fridge for about 10 minutes, I cut it into sections and seasoned with St Elmo’s seasoning which tastes mild. The good part about being able to cut your own steaks is you can cut them the size you like. I then cut the odd shaped sides into cubes to have steak and eggs for breakfast meals.
These meals cost all TOGETHER under $20 and was took less than an hour to make start to finish.
Until next time!!
The weather is colder, the air is drier, your skin isn’t has hydrated! So many things change and not just the leaves this time of year. I always notice two main things, my hands get dry and my hair gets drier. That is why I love coconut oil. It works for almost every problem!
I love lotion as much as the next person but as I have grown, I have realized that oils do so much better at getting into your skin. Lotions, like soaps, can have ingredients in them that pull the moisture right out of your skin. Ingredients like sulfates dry and irritate your skin. Moisturizers that contain AHAs (Alpha hydroxy acid) and even hyaluronic acid, can dry your skin too so they need a layer that locks in their hydration. I like to use a couple moisturizers of different kinds to make sure my skin takes hydrated all day.
Coconut oil is proven to soften and moisturize better than lotions and other oils. It also has natural antibacterial and antifungal properties, making it not only moisturizing but healthy.
Kopari is one of my best kept secrets for keeping my hair healthy and my ends from drying out in the winter and the summer. Kopari has one ingredient, coconut oil.
No sulfates, no gmo, no parabens, vegan, and my favorite- its cruelty free. It doesn’t get better than the real thing; no ingredients you can’t pronounce let alone know what it is. And it doesn’t hurt to smell like cookies either.
I use a size of a penny dollop in my hand to comb with my fingers through my hair. Keep in mind that it is an OIL, it will make your hair look oily if you use too much! I generally only use it when I’m staying in for the night, like before bed then wash it out in my morning before work. When I apply it to my body I start with a small amount and work it around and get more as needed. Again keeping in mind that it is oil, so it will make you skin look shiny if you apply too much. I keep coconut oil in my home all year round.
Until Next Time!