 One thing people
always wonder about me is why my routine differs just
about every time they talk to me. The reason? It's because
I prefer to keep things changing! It is what keeps me
on my toes and keeps it from getting stale. I am naturally
active and love being physical, but don’t ask me
to do the same thing more than three weeks in a row -
it’s not going to happen.
This is an idea of what my schedule might look like
in the on-season, January 1 to November 1. Everyone does
it differently and there is no right answer. We’re
all different so you have to go with your instincts, or
even better, your trainer’s instincts.
Here’s what works for me:
MONDAY: Quads, Glutes, Hamstrings
This
is my toughest muscle grouping being that I have to hit
my glutes too! I love lunges and stair work. It is good
to find things that you somewhat enjoy. Try doing walking
jump lunges or walking deep lunges with a body bar across
your shoulder.
Diet: It's about starting the week off right. One of
my faves in the A.M. is egg whites and avocado with a slice
of whole grain toast and a small fruit salad.
TUESDAY: Dance class
My
favorite day! I take modern classes that work my abs and
my booty – not to mention legs, arms and every muscle
in my back!
Diet: When I am invited out to dinner, I try to find
a way to fit my diet in. I am all about substitutions!
You can never go wrong with a big, green leafy salad chock
full of veggies and lean meats! I love to add olives for
flavor and always order dressing on the side!
WEDNESDAY: Back, Arms, Abs
I
love standing lat pull-downs and seated low-rows. For
triceps, I superset and I go low on biceps mine are pretty
developed as it is. My back is my week spot so special
attention always goes to getting this up to par.
Diet: Add nuts or beans to your salad to make it more
filling. Like most fitness chicks, I am a salad maven.
I have tried everything you can put on a salad - you name
it! I love putting fresh cut up fruit on my salads.
THURSDAY: Dance class, Shoulders
I
do these alone or I might add an extra day of glutes if
I am feeling adventurous. I also try new exercises or
make up new things to do in the gym.
Diet: Turkey burgers made with blueberries? Yes it's
possible and yummy! JUST throw in blueberries when making
turkey burgers made (lean ground meat, onion and egg whites).
FRIDAY: Pilates, Spinning, Abs
Ab
workout can consist of v-ups and flat-back, floor leg-raises.
Spinning is a lot of fun for me but it’s about finding
what works for you both physically AND mentally!
Diet: I am not a foodie, so dieting is easier for me
than most. But just because you like your occasional foie
gras doesn’t mean that you cant be lean. 99.8% of
overall weight-loss is calorie intake.
SATURDAY: Spinning
I
love morning cardio. The man hates it, so I usually get
to take advantage of my morning blasts when he or I am
out of town. I also don't drink (alcohol) on a regular
basis, so I never have the Friday morning hang-over issue.
Diet: Never underestimate the wrap sandwich! Scramble
an egg white and add tomatoes, avocado, mustard, lettuce
and any other veggies you can think of. Wrap it in a whole
wheat wrap and serve with a baked sweet potato. Voila -
you're full!
SUNDAY: Rest / Make-up
If
I missed a scheduled work-out during the week, Sunday
becomes that day. I will just stretch but this is my lazy
day. A much needed thing when you are trying to kick your
butt during the year.
Diet: This day is also usually my cheat meal day...note
that I said meal not day. One cupcake or maybe some frozen
Oreos and I’m set.
Last note: Stay focused on your goals, practice willpower
and don’t let anyone - not even yourself - tell you
that you can’t.
Alicia Marie.
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