Hello Friday!

A big hello to our lovely readers!

I hope your day is going well. Mine has been surprisingly productive so far! I had an amazing sleep (trust me – this is productive for me), an awesome workout with my bestie and finally managed to get working on the HUGE mountain of laundry that has, until today, engulfed my side of the bedroom. I’m sure my roomie is equally as excited about my laundry being done as I am 😉

While I’m sure you would all love to hear more about my laundry filled day (yawn…) I will instead fill you in on my awesome workout 🙂

We started out with a quick yoga sesh. If you don’t have your own yoga routine already, I would highly recommend the yoga video on Youtube by Mandy Ingber for Self Magazine (here is the link: http://www.youtube.com/watch?v=oaPCAB16TVQ ) . It’s quick and easy to follow, but still leaves you feeling like you’ve accomplished something. I don’t know about you, but for me, all of those things are a major plus!

Next we decided to do the following exercises (I’ve attached links with descriptions):

Saddle Bag Busters (2 sets of 20)

http://www.divine.ca/en/exercise-finder/c_266_i_52/saddlebag-buster-1.html

Hip Abductions (2 sets of 20)

Same as above but with the top leg bending forward

Wall Sit (for one minute)

http://sportsmedicine.about.com/od/strengthtraining/qt/wall-sit.htm

Mountain Climbers (2 sets of 20)

http://exercise.about.com/b/2009/04/14/exercise-of-the-week-mountain-climbers.htm

Burpees (one set of 30)

http://workout-of-the-day.com/how-to-do-proper-burpees/

–          One arm dumbbell rows (3 sets of 10 on each arm)

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

–          Plank row

http://thegymcoach.blogspot.com/2008/07/plank-row.html

All in all it took about 45 minutes and oh wow, was it ever a good 45 minutes! I don’t think I know of any better feeling than the feeling you get after a good workout!

Take note – if you’re doing this workout you will hate me for putting the plank row in here, it’s a doozy! Now don’t say I didn’t warn you!

After our workout I had a yummy mango vanilla protein shake.

For protein powder I’ve started using GNC Pro Performance Whey Iso Burst – it’s really yummy and there’s lots of good stuff packed into it including the obvious – protein. On top of that there’s only about 45 calories in a scoop – BONUS!

The shake I made for today was really simple, I just blended the following:

– Mangoes (frozen)

– Vanilla protein powder

– Plain soymilk

Anyways, I’m off to finish my mountain of laundry – Happy Friday everyone!

From Google Images

Until next time,

Sam

Be Bright. Be Bold. Be You.