Tag Archives: party

Simple Swaps

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It is SO SO easy to make simple changes to your daily life that will provide your body with the nutrients it needs, add variety and excitement to your life and clear out some of your stresses. They can be delicious, fun and have a huge effect on the way you feel mentally and physically.

Here are some of my favourite simple swaps :) :

Swap: ketchup For: fresh salsa

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Swap: packaged deli meat For: sliced meat at the butcher station

Swap: hot dogs For: good quality sausages (the less ingredients, the better!)

Swap: a slow, steady run For: a HIIT run

Swap: bread For: grains (bulgur, brown rice, quinoa, oats)

Swap: soy sauce For: balsamic vinegar or low sodium soy sauce

Swap: the cardio machines For: heavy weights

Swap: Iceburg lettuce For: Romaine lettuce

Swap: Milkshakes For: protein smoothies

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Swap: Sour cream For: Greek yogurt

Swap: jam/jelly For: fruit compote

Swap: packaged bars For: homemade ones

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Such simple swaps are important for living a balanced and healthy life that will make you feel your absolute best mentally and physically :)

My Workouts

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So friday I did a cardio HIIT workout and here’s how it went:

Then follow up with 6 mins of abs + 10 minutes cool down on bike (level 1)

Saturday-Weights workout

(adapted from The New Rules of Lifting for Women)

WARMUP: 5 min run on treadmill

Squat with barbell- 2 sets, 15 reps

Superset 1

One arm dumbbell rows, 2 sets, 15 reps EACH

Seated row, 2 sets, 15 reps

Superset 2

Lunges with dumbbells, 2 sets, 8 each side

Prone jack knife, 2 sets, 15 reps

and then here is another weights workout that I do too that i decided to throw in here!

Chest/back/delts 

WARM UP: 5 min run on treadmill

Superset 1

One arm dumbbell rows, 4 sets, 12 reps

Incline dumbbell press, 4 sets, 12 reps

Superset 2

Cable rows, 4 sets, 12 reps

Push ups, 4 sets, 12

Superset 3

Wide grip pull downs, 4 sets, 12 reps

Hammer curls, 4 sets, 12 reps

Superset 4

Incline front raise, 4 sets, 12 reps

Leg press, 4 sets, 12 reps

Questions of the Day:

Do you lift heavy? What got you into it?

How many times do you do weights and cardio each week?