Hello, my friends!
Thank you SO much for all of your help on my dry lips and fish burps problems. Thanks to ya’ll, I’m applying coconut oil (among other great suggestions) on my lips morning and night, and my fish oil is now in the freezer. I’ve also learned (by trial and error) the best way to take my fish oil:
My doctor gave me liquid fish oil – actually, fish, flax, and borrage oil – (gag-osaurus rex) so I haven’t even attempted to shoot it straight. I tried it with water first, then with juice, and finally found the perfect combination:
1 tsp. fish oil (from the freezer) + 2 tbsp. water + 3 drops orange NuNaturals liquid stevia.
Aside from that accomplishment, this weekend was all in all pretty low key. A lot of New Girl, a little dining and drinking out, a spin class, visited my parents, trained some clients, got a pedi, did some shopping for our upcoming CO trip, and watched the Bears game in front of the fire with a bloody mary:
GO Bears!!! (They won )
Today is a fairly busy one for me. I’ve got quite a bit of work to do in the gym office in addition to some morning clients. I’m also going to fit in a quick run and a chest and triceps workouts somewhere in there.
Although my legs are getting a break today, I thought I’d share with you one of my leg workouts that I’m currently doing. My splits right now look like this:
Then I also do cardio about 3-4 days a week (2 days easy-moderate elliptical, 1 day run, 1 day spin class.) I am doing two leg workouts throughout the week because that’s my main focus. I really want to see the definition in my legs and – let’s be honest – a great booty. My first leg workout of the week, I focus on bigger compound movements, while in the second leg workout, my focus is more on isolation exercises (with a couple compound exercises like bulgarian split squats and reverse lunges thrown in there.)
Right now, this is my first leg workout of the week:
Mobility work (walking lunges, knee pulls, glute pulls, air squats, etc) and then…
Barbell back squat – 2 sets of 15 @ warm up weight, 3×8 @ heavier weight
Barbell good morning – 4×8
Leg press – 4×8
Walking barbell lunges – 3×12
Standing calf raise – 3×15
Calf raise on leg press – 3×15
Then I usually don’t do cardio on leg day, but after complaining about DOMS, the ever-knowledgeable Tara advised me to do a little moderate cardio afterward (to flush out the lactic acid I’m presuming) to help. After Friday’s leg workout, I got on the elliptical for about 30 minutes and felt SO much better afterward. No DOMS this weekend – thank you, Tara!
On that note, it’s time to train some clients! But first, an early morning breakfast:
Protein-packed quinoa breakfast cereal – with egg whites, Greek yogurt, chia, raspberries, and almond butter.
What’s your favorite major league sport to watch: basketball, baseball, or football?
Football for this girl!