12 week workout program

The 12-Week Workout Program

 Women need to lift heavy, challenging weights in order to gain muscle. Lifting heavy weights will NOT cause women to get big and bulky like men because women produce a fraction of the testosterone that men do. When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that! In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes.

Weeks 1-4

During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load.

Weeks 5-8

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.

Weeks 9-12

During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.

This phase of the 12-week program is going to be very challenging and produce accelerated results.

Custom Search

Clean banana bread

Clean banana bread: with honey and applesauce instead of oil and sugar!

2 cups whole wheat flour

1 teaspoon baking soda

1/4 teaspoon salt

1/2 cup sugar free applesauce

3/4 cup honey

2 eggs, beaten

3 mashed overripe bananas

 

1.  Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x5 inch loaf pan.

2.  In a large bowl, combine flour, baking soda and salt. In a separate bowl, mix together applesauce and honey. Stir in eggs and mashed bananas until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into prepared loaf pan.

3.  Bake in preheated oven for 60 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean. Let bread cool in pan for 10 minutes, then turn out onto a wire rack.

Custom Search

Metabolism boosters

Here are some things I found out about how to help speed up your pesky metabolism that for me seems to be at a slow crawl these days. I hope at least one of these help you.

 



Custom Search

12 steps to a Healthier Heart

1. Upgrade your omegas

Did you know not all omega fatty acids are created equal, especially when it comes to your heart? Omega-6s (in oils, poultry, nuts) are common in our diets, but many of us don't get enough omega-3s (in fish, seafood, flax), which boost heart health. If you don't eat much fish, consider a fish-oil supplement, or simply eat more fatty fish. Kristi Prince, a naturopathic doctor in Toronto, says to eat fish from the SMASH group (sardines, mackerel, anchovies, salmon and herring), which offer the highest amount of omega-3s per serving.

2.  Read labels

Check an item's Nutrition Facts before you buy it. Heart-smart terms include "no trans fats," "low or no saturated fat," "low or no cholesterol," "low sodium" and "high fibre." For more, check out Health Canada's label tool at hc-sc.gc.ca.

3.  Quit smoking now!

Amazingly, within just one year of butting out, your risk of dying from smoke-related heart disease is slashed in half. If you're trying to quit, the Canadian Lung Association suggests you pick a day within the next two weeks to start, then join a group (online or in person) and stick with it. And if you live with a smoker, listen up: Secondhand smoke can increase your chances of developing heart disease by 30 percent, so the more supportive you can be of their efforts, the better it is for your health, too!

4.  Flex your muscle

Get your heart pumping to keep it fit and strong. Aim for 150 minutes of moderate activity a week. Even speedy 10-minute bouts count, as long as your breathing gets a little heavier! Take a walk at lunch, get off the bus a few stops sooner, rock out to your fave playlist or ride your bike instead of driving.

5.  Measure your middle

If your midsection creeps over 35 in. (32 in. if you have a small frame), you're at a greater risk for heart disease. So grab a tape measure and check it. If you're high, commit to shedding some pounds by cutting out sweets, eating more lean protein and veggies, and exercising.

6.  Amp up your vitamin D

A Danish study found a link between low vitamin D and heart disease. Boost your vitamin D levels with a little time in the sun, but since that's not enough in the winter, make sure your diet includes fortified foods like milk or OJ, or consider a supplement. "Vitamin D is crucial for overall health," says naturopathic doctor Kristi Prince.

 

7.  Follow the numbers for a healthy heart

Eat 5: Aim for at least five servings of fruit and vegetables a day.

Move 10: Sneak at least 10 minutes of extra exercise into your daily routine.

Sleep 8: Get eight hours every night. Sleep deprivation increases blood pressure and elevates obesity and diabetes risk—both linked to heart disease.

Source: Mayo Clinic Healthy Heart for Life! The Mayo Clinic Plan for Preventing and Conquering Heart Disease

8.  Take the tests

The best news about heart disease is that 80 percent is preventable, says Dr. Beth Abramson, author of Heart Health for Canadians: The Definitive Guide. The first step to tuning up your ticker is a visit to your doctor's office for a look at your cholesterol levels, especially if you are overweight, smoke or have a family history of heart disease. While there, find out your ideal blood pressure—for most people, it's about 120 over 80. Once you know your target, keep tabs on it yourself at your local pharmacy. Editor's Tip: Store the numbers in your phone for an easy comparison.

9.  Minimize meat

A recent Harvard University study found a serving of red meat each day increases the risk of death from cardiovascular disease and cancer by 13 percent (and 20 percent for processed meats like bacon and hot dogs). The same study showed that eating lean protein instead (fish, poultry or legumes) significantly reduces your risk.

 

10.  Eat more fibre

High-fibre foods—oatmeal, brown and wild rice, fruit and veggies—contain heart healthy antioxidants and help keep weight in check. To boost your fibre intake, choose breads that contain at least 2 g of fibre per serving and eat more fruit with seeds (raspberries, apples).

11.  Shut out salt

Too much salt can spike blood pressure, but it's not enough to simply slow the shaker: More than three-quarters of the salt you eat comes from processed food. Aim for no more than 2,300 mg (one teaspoon) a day by choosing low-sodium products and using spices and herbs to add flavour. "You can train your taste buds to prefer less-salty tastes," says Abramson.

12.  Brush up on your oils

Olive oil has a well-earned rep as a good fat, since it's chock full of heart-friendly monounsaturated fatty acids, but once you throw it in the frying pan, you might get more than you bargained for. Olive oil has a low smoke point, and if it's heated too much, its composition changes, producing potentially harmful free radicals. Save it for salads and lightly sautéed dishes, and choose healthy oils with higher smoke points, such as grapeseed and canola, when you're really heating things up.

 

 

Custom Search

Mini Molten Lava Cakes

Enjoy a serving...2 read it 2 of these yummy beauties equals a serving!! Each serving is only 244 calories. Not too shabby for dessert.

4 ounces  dark or bittersweet chocolate, (60-75% cacao), coarsely chopped

2 tablespoons  unsalted butter, cut into chunks

1 tablespoon  granulated sugar

1 1/2 tablespoons  light cream

2 teaspoons  instant espresso powder, or granules dissolved in 1 tablespoon hot water, divided

1 tablespoon  light corn syrup

1 large  egg

2 tablespoons  canola oil

1 teaspoon  vanilla extract

1/8 teaspoon  salt

5 tablespoons  confectioners' sugar

3 tablespoons  all-purpose flour

1 tablespoon  unsweetened Dutch-process cocoa powder

1-3 teaspoons  very hot water

1. Position rack in center of oven; preheat to 350 degrees F. Generously coat the mini muffin pan with cooking spray.

2. Place chocolate and butter in a medium microwave-safe bowl. (Alternatively, see "No Microwave?" below.) Microwave on High for 1 minute. Stir well, then continue microwaving on Medium, stirring every 20 seconds, until the remaining chocolate melts completely.

3. To prepare filling: Stir together granulated sugar, cream and half the espresso mixture in a small microwave-safe bowl. Microwave on High just to steaming, 20 to 40 seconds. (Alternatively, combine in a small saucepan and heat over medium-low heat until just steaming.) Stir until the sugar dissolves. Add corn syrup and half the melted chocolate (reserve the other half for the batter); stir until completely smooth. Cover and transfer to the freezer until cold and firm, about 30 minutes.

4. To prepare batter: When the filling has been chilling for 20 minutes, whisk egg, oil, vanilla, salt and the remaining espresso mixture in a medium bowl until very smooth. Return the remaining chocolate mixture to the microwave. Microwave on Medium, stirring every 20 seconds, until just warm again (do not overheat). In two batches, whisk the egg mixture into the warm chocolate until well blended. Sift confectioners' sugar, flour and cocoa over the batter and whisk in just until smoothly incorporated.

5. To assemble cakes: Remove the filling from the freezer. Spoon half the batter into the mini muffin cups, about 1 rounded teaspoon per cup. Spoon 1/2 teaspoon filling onto the center of each (reserve the rest for the sauce). Divide the remaining batter evenly among the muffin cups, about 1 rounded teaspoon per cake. Smooth out the batter to cover the filling.

6. Bake the cakes on the middle rack until the edges look dry and puffed but the centers still look very underdone and puddinglike, 6 to 9 minutes. Let cool on a wire rack until firm, about 2 minutes. Place a cutting board on top of the pan and invert the mini cakes out onto it. If the cakes are stuck to the pan, run a knife around and under them to loosen.

7. To prepare sauce & serve: Thoroughly stir very hot water into the reserved filling, 1 teaspoon at a time, until very smooth and slightly fluid. Serve the warm cakes drizzled with the sauce.

Tips:
No Microwave? Melt chocolate in a double boiler instead: Place chopped chocolate in the top of a double boiler over hot, but not boiling water. Gently stir until the chocolate is almost melted. Remove from the heat and stir until it melts completely.

MAKE AHEAD TIP: Prepare through Step 5, cover and refrigerate for up to 2 days. After baking (Step 6), the cakes will keep in the pan, tightly covered with foil, for up to 1 day. The sauce (Step 7) will keep, covered, in the refrigerator for up to 5 days. To serve, reheat the cakes in the covered pan at 350 degrees F for 10-12 minutes. Reheat the sauce in a microwave on Medium for about 20 seconds.

Custom Search

Exercise Motivational Quotes

I found a few of these gems. Great motivators when you feel like "What's the point?" When you aren't seeing results fast enough to your workouts

Custom Search

Crossfit Workouts

Here are some Crossfit workouts that I have come across in the past few weeks. It's always more fun to change things up to keep workouts from getting stale. Try some of these workouts instead of your usual routine.

Custom Search

Arm Workouts

Here are some great arm workouts leading up to tank top weather. I would love to wave my arms without any jiggle =) There is even a Jillian Michaels arm workout!

Custom Search