Week 2 was filled with new challenges for the girls. After recovering from a nasty illness during week 1, Katie sprained her back. She couldn't even stand, let alone strength train. She was only able to get one workout in during week 2, but she did keep her diet clean and her attitude positive. Katie is learning that when you try to do something GREAT there will always be obstacles...You just have to adapt and keep moving forward! Emily is learning how to incorporate exercise and clean eating into her lifestyle while raising a 4 year old.
This week, the girls were beginning to reap the benefits of clean eating. They both mentioned having more energy throughout the day! Emily meal prepped on Sunday so she had plenty of grilled chicken to throw on top of salads for lunch, and Katie opted for fish and veggies for dinner this week. I asked them both to go easy on fruit and to incorporate as many vegetables into their diet as possible. I am so proud of their meals for the week! Want to begin incorporating healthy food into your diet? Check out Katie's "Paleo Muffin" recipe below!
*This recipe makes about 12 muffins
-Coconut Oil, olive oil or butter
-Sea salt + Pepper to taste
-Vegetables of your choice (Katie used spinach, chopped brocolli & sweet pepper!)
1. Preheat oven to 350 & lightly grease muffin tin with oil or butter
2. Chop veggies & whisk eggs in a large bowl
3. Add salt, pepper and vegetables to the eggs
4. Pour the egg mixture into muffin tins
5. Bake for 20-25 minutes or until eggs are fully cooked.
How easy is that? Enjoy!
Emily had a private session this week and we did 2 circuits. This is one of the circuits we designed for Emily. Try it at home!
This Circuit has 4 exercises. You will complete exercise 1 for 45 seconds and move on to exercise 2 without resting. Once you have completed all 4 exercises, rest for a few minutes, then repeat the circuit twice more.
Kettle Bell Single Arm Front Squat
Bring the kettlebell into the "rack position”—right elbow by your side, kettlebell in front of your right shoulder, palm facing in. Push your hips back and lower your body into a squat until your thighs are parallel to the floor, then stand back up.
**This is a great alternative to the traditional barbell front squat. Barbells place a lot of pressure on your wrists, but kettle bells allow your wrist to stay in a neutral position.
Single Leg Hip Extension with a dumbbell chest press
Lie faceup with your left knee bent, right leg straight and raised off the floor. Push your hips upward, forming a straight line from shoulders to knees while simultaneously extending both arms up until they are straight and dumbbells are directly over your chest. Slowly return to the start position. Do 5 reps then switch legs and continue alternating for the allotted time.
Begin in a plank position, making sure your shoulders are aligned directly over your wrists. Jump your feet toward your hands and immediately jump back into a plank. Continue jumping your feet in and out at a rapid pace for the allotted time.
Deep Lunges AKA "Runner's Lunge"
Begin standing. Drive your right foot backwards and lower towards the ground, keeping your bodyweight over your left leg (your body should resemble a runners stance here). Return to standing. Perform 5 reps on this leg before swapping. Continue alternating, 5 reps at a time, for the allotted time.
**This is a photo of Katie doing a home workout!
"I was so anxious to get back to working out with Stephanie this week since I was out for a few days due to spraining my back. My second workout was INTENSE! Running up and down flights of stairs and running laps around the building was the hardest part for me. Stephanie worked with me and made sure I was careful with my back and I really appreciated that. I woke up the next morning sore from head to toe, but it was the GOOD SORE! Bring on next week!
**UPDATE January 26 2015
Unfortunately, Katie was unable to continue training with Fitness 51. We offer her all the best on her weight loss journey!
**This is a photo of Emily doing a home workout with her 4 year old, Jacob!
"My second training session with Fitness 51 was slightly easier because I was familiar with some of the exercises, but still just as tough to actually complete them. I can already tell that my clothes are fitting a little bit looser, and I can also feel the muscles in my stomach getting stronger, thanks to the famous "burpees"! I've been planning my meals and making them a few days ahead of time, it makes everything so much easier because I don't have to stress about finding something that I can eat according to my diet. It's amazing how much better you feel when you eat right and work out. Looking forward to next week!