To all my ladies on a fitness challenge I am sure you have heard it before, You are What YOU Eat! Pictured above is one of my usual dishes. I make plenty for leftover work lunches or quickie snacks at home. I am a veggie head and love them all, even brussell sprouts! lol This veggie dish is packed with Thai Stir Fry veggies to include mushrooms, string beans, red bell pepper, broccoli, yellow bell pepper, carrots and I usually like to add a legume of choice this time being red kidney beans. After I pour all of the veggies and disburse evenly I season with spices like cumin, pepper, sea salt, rose mary, oregano and a bit of parsley to taste. Then I coat the veggies lightly with 100% EVOO (Extra Virgin Olive Oil) and place in the oven on 375 for about 30 mins. You don't want your veggies cooked to a pulp they should still have their fresh firmness when tasted. Tonight along with this I will have chicken breast stuffed with spinach and some quartered red potatoes. Portion control is also key in weight loss or maintenance so I encourage you to eat on a salad plate if you are not self controlled enough to only dish out the appropriate amount. I try to eat by 7PM so that I still have 3 hours awake to burn off calories before I lay my head to sleep ;0)
Today's workout was based around whittling down the waist on an H Shape. For more deets keep reading.
If you have an H frame your trouble area is smack dab in the middle, your tummy or tummy-time as Jason likes to call it lol Exercise and diet will transform your H frame into the more desirable hourglass look. The four sets of muscles that make up your abdominal column work together with your back muscles to help you sit up straight, stand tall and move with ease. Also trimming that roll around your midsection lowers your risk factor for heart disease, high blood pressure, diabetes and some cancers.
Here is the workout schedule for an H Frame via the Shape Training book:
Monday/Friday
Emphasis: Lower and upper body toning and strengthening
Warm-up: 5-10 minutes of relaxed walking
Exercise style: Moderate to high poundages and medium reps 12-15
Exercises
Reps First do a 10-12 rep warm-up Then do 12-15 rep each side (leg & arm)
Dumbell lunge to the front
Single leg curl
Reverse hyper-extension
Cable crossover
Machine shoulder press
Incline side lateral raise
Low seated pulley row
Concentration curl
Machine dip
Low pulley triceps extension
Decline bench crunch
Aerobics
Follow your shape training with 30-45 minutes of walking, jogging or running on a treadmill. Or instead reserve it for Thursdays.
Tuesday
Emphasis: Fat burning
45 minutes of cardio.
Wednesday/Saturday
Emphasis: Midsection specialization
Exercise
Decline bench crunch 1-2 Sets 15-25 reps
Side crunch 1-2 Sets 15-25 reps
Knee up 1-2 Sets 15-25 reps
Dumbell side bend 1-2 Sets 15-25 reps
Aerobics
Follow your midsection with 30-45 minutes of walking, jogging or running on the treadmill.
Thursday/Saturday
Rest
Feel free to print or email this post and bring it along with you to the gym.
Lipstick Diva,
