Workout problem

My husband hasn't had to work for 3 weeks now because we were in the middle of a pcs and he's still got 2 more weeks off before he has to check into his new squadron. Don't get me wrong there's nothing I love more then when he's home and not working, but it makes it extremely hard for me to follow my normal workout routine. He's a very go go go kind of person and always has to be doing something, which leaves me no time to workout! We go on runs together here and there, but for me that's not enough. So I've decided that starting this week my man is going to start following my workout plan with me! He's actually very excited about it, and I'm gonna kick his butt into great shape ;) 

 Last week we started a no added sugar eating plan. It's not a diet, just trying to eat better for ourselves, by just cutting out one major unhealthy food source- sugar! (Natural sugars, such as in fruits are fine). 

New healthy recipes and quotes coming your way soon. Still trying to get the new house together and then I'm going to really commit to this blog! 

Cheers!

Sugar=drug

http://authoritynutrition.com/10-similarities-between-junk-foods-and-drugs/

Great article on sugar! 

new full week workout plan

I've really been diving into the books and learning a lot about body weight, and kettlebell exercises and how to create a great workout plan. 

Here's the plan I created and just started last week. It's challenging give it a try! Im working on getting pictures or videos of the exercises incase you don't know what they all are. Each workout only takes about 20-30 minutes, which is no time at all! and the only equipment you need are some paper plates and a kettlebell! 

Good luck and Enjoy!

Monday:

•  Cardio at least 30 minutes of your favorite way to sweat. I usually go on a run, play soccer or 

           paddle board. 

Tuesday: full body Kettlebell workout

2 sets of 20 reps of each exercise (unless otherwise stated). sets of two exercises before rest. do 20 reps of one exercise, then 20 of the next, then repeat. About a 20-30 minute workout. 

• 1 arm rows
• 1 arm swings
• 45 second rest
• squat and press
• figure 8s
• 45 second rest
• 3 way pass
• side lunges
• 45 second rest
• overhead press (10)
• straight arm hold (5-10 seconds)
• 45 sec rest
• sear squats
• side leg lifts
• 45 sec rest
• russian twists
• crunches (pushing kettlebell forward)
• 45 sec rest
• side leans
• 2 handed forward swings. 

Wednesday: Cardio and stretching 

• be active and take care of your body! if you're sore don't skip working out! go for a run, do yoga, play your favorite sport. 

Thursday: Arms/back

2 sets of 10-15 reps. sets of two exercises before rest. do 10-15 reps of first exercise then 10-15 reps of the next exercise, then repeat before resting. if single arm exercise do one arm, then do the next exercise, then do the other arm and that counts as the 2 sets. 

• standard push-ups
• seated dips (on a table or sturdy chair)
• rest
• Kettlebell overhead press
• Let me ins
• rest
• staggered hand push ups (right hand in front for first set, left in front for second)
• supermans
• rest
• kettlebell curls
• 3 way pass with kettlebell
• rest
• Extension with kettlebell
• 1 arm rows with kettlebell. 

Friday: Legs/abs

2 sets of 20... same directions as above.

• sumo squats
• lunge jumps
• rest
• bulgarian split squats
• 2 handed forward kettlebell swings
• rest
• side plank hip ups
• double leg lifts (laying flat on back)
• rest
• mountain climbers (with plates under feet)
• two legged mountain climbers with plates
• rest
• 10 burpeess
• 10 arm crawls, dragging legs with plates under feet (5 up, 5 back). 
• rest
• table tops (hip ups) with block between legs
• crunches with legs straight in the air and block b/w legs. 

(workouts in orange can be substituted out if too difficult, but at least give them a try!) 

Saturday: Cardio

be active! I usually spend the day playing beach volleyball or soccer. do something fun that makes you sweat! 

Sunday: REST

Enjoy the day off! do some stretching if you are a little sore! but besides that it's Sunday, sit back on the couch and watch some football! (Go Ravens! ;) )

Cravings

I was craving salt and vinegar chips, so I made salt and vinegar green beans! They're delicious and fulfilled my craving! 

Craving ice cream? 

Add unsweetened coco powder and either honey or some kind of sweetener substitute to Greek yogurt and freeze! 

Pancakes? 

Beat 2 eggs and banana, cook like a pancake, add natural peanut butter  on top 

Biking!

Just purchased an indoor stand for my bike to make it stationary! Great for super hot or rainy days! 

Today did 25 minutes on it

Then 30 plié squats

And finished with 50 crunches and 1 minute plank 

Running challenge

Getting back into running

This weeks challenge: 

Monday: 2 miles- fast pace

Tuesday: 4 miles 

Wednesday: 20 minutes 

Thursday: track workout: 2 miles, sprint   strait always, jog bends. 

Friday: 2.5 miles 

Add squats to two of the days... Not back to back days 

- basic leg squats

- narrow squats

- single leg squats 

- jump squats 

Kettlebell workout

http://youtu.be/W2E3Qd5r3uM

This is my favorite kettlebell workout on YouTube. I do it at least twice a week. It's challenging and makes you feel great when you're finished. Great full body workout for all levels!