Monday Meal Plan & Workout

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Selfie from Saturday night because I was feeling good 🙂

Back Workout:

Wide Grip Pull Ups – 4 x 6 (Used assisted machine with 30lbs)

Single Arm Bent Row– 3 x 6-8- (I used 27.5lbs)

Lat Pull Downs – 4 x 10 (I used 75lbs on the first set & 70lbs on the rest)

Declined Sit Ups w/ 25 lbs plate – 4 x 10 (lets be honest, I totally dropped the plate on my last set because I was dying so if the plate is too much for you don’t use it!)

Click the exercise for a link on how to do it!

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How To Start A Healthy Habit (& stick to it!)

picStudies say that once you have made it to 21 days you have formed a habit; now how do you get there?

If you are considering starting a new healthy habit…good news, you are halfway there! Psychologists believe that when trying to make a change in your life  you go through a cycle called the “The stages of change,” also known as the Transtheoretical model. Within the Transtheoretical model there are five different stages: precontemplation, contemplation, preparation, action, and maintenance- each stage is self explanatory but click here to learn more.

Quick Rundown of Stages of Change:

If you are already thinking about changing a habit then you are most likely in either the contemplation stage or the preparation stage, which are malleable stages, meaning you are motivated to change.

If you were to be in the precontemplation stage, you would not be considering a change nor would you think there is anything wrong with said behavior.

As for action, this means steps have already been taken to change the behavior and you are currently working on your end goal.

Maintenance phase is where you have achieved your goals but are actively working everyday to maintain your progress and achievements.

Now that you have an idea of the Transtheoretical model you can determine which phase you are in and tailor your goals to match that stage of change. For instance, if you are in the contemplation stage you might need a little bit more convincing and motivation in order for you to achieve your goals.

8 Tips for starting a healthy habit (or stopping a bad habit):

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12 Easy Ways to Be More Eco-Friendly

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Happy Earth Day!

Here are some tips that I use to be more environmentally friendly.

1.Stop buying plastic……plastic wrap, plastic straws, plastic sandwich bags, plastic utensils, whatever it may be that you use that is plastic stop buying it! Replacementreusable versions such as tupperwares, stainless steel straws, beeswax sandwich wraps

2. Invest in a few good reusable bag for your groceries rather than getting plastic or paper bags- you can even buy insulated ones for your perishables and frozen products.

3.If you do use plastic bags when you get your groceries be sure to either reuse them as dog waste bags or take them back to the store for them to be recycled. If you ask an employee they can direct you to where they recycle the bags.

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Lunch Break Workout (40 Mins)

IMG_6919If you are looking to squeeze in a workout but don’t have a lot of time combo exercises (training more than one muscle group) are your new best friend!

I hit the gym on my lunch breaks at work; I have to keep things simple and effective because I only get about 40-50 minutes. Also, I don’t do that much cardio for that reason and have found weight training to more effective than cardio. Due to this reason, I lean towards incorporating combo exercises where I can feel the burn and get my heart rate up. I tend to rest for 1 – 1 1/2 mins in between sets but listen to your body if you need more or you can shorten it if you prefer less rest. 

This is one of the workouts I have planned for myself later in the week and wanted to share! Eventually, I will film or take pictures of tutorials of exercises but for right now I have linked youtube videos to each.

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