Sesame Dressing

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Saturday’s workout was all about the back. As I mentioned before, my goal is to gain weight and lean muscle. I’ve always had issues gaining weight, mainly keeping the weight on. The number one problem, I was I focused on cardio more than lifting weights.

Pre-workout meal:

Salad:

Iceberg lettuce

Boiled eggs

Garlic salt

Chopped celery

Carrots

Cucumbers

Cranberries

Sesame seed dressing

Workout:

Rows 4×10

Flys 3×10

Medicine ball throws 2×20

  • Be sure to begin hydrating 24 hours in advance. I am constantly drinking water daily.
  • Stretch before and after you exercise

Today’s Lunch

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Today’s lunch consisted of the healthy foods you see in the photo above. Below I will discuss with you why  I chose the following foods and why they are good for you.

Fish

Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats.

Fish help maintain cardiovascular health by playing a role in the regulation of blood clotting.
Fish may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis.
Fish may play a beneficial role in cardiac arrhythmia (irregular heartbeat), reducing depression and halting mental decline in older people.

Yogurt

Eating yogurt is one of the most common ways to consume the healthy bacteria beneficial to the gut known as probiotics. Probiotics are effective in regulating the digestive system and decreasing gas, diarrhea, constipation and bloating.

Yogurt may reduce the risk of high blood pressure.

Yogurt may help you feel fuller.

Celery

Celery is an excellent source of vitamin K and molybdenum. It is a very good source of folate, potassium, dietary fiber, manganese and pantothenic acid. Celery is also a good source of vitamin B2, copper, vitamin C, vitamin B6, calcium, phosphorus, magnesium and vitamin A.

Celery reduces inflammation.

It helps you calm down.

Carrots 

Carrots are a rich source of this powerful antioxidant, which, among other vital uses, can be converted into vitamin A in the body to help maintain healthy skin. 2. Digestion: Carrots increase saliva and supply essential minerals, vitamins and enzymes that aid in digestion.

Carrots kill harmful germs in the mouth and help prevent tooth decay.

The nutrients in carrots can improve the health of your eyes, skin, hair, nails and more through helping to detoxify your system and build new cells.

Cucumbers 

Cucumbers are an excellent source of vitamin K and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin and vitamin B1.

They also contain the important nail health-promoting mineral silica.

Rehydrates body and replenishes daily vitamins.

Fight cancers.

Relieves bad breath.

Hangover cure (Ha!)

Aids in weight loss.

Strawberries

Nutritional highlights. Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium.

Strawberries promote eye health.

Strawberries help fight cancer.

Strawberries keep wrinkles at bay.

 

Him/Her Workout Day 1

Great health and wellness starts from within. You must have a strong mental attitude to set a goal and accomplish it. Great support helps also. Set your goals and accomplish them. Welcome to 2017.
Him:
Athlete
Ex-football player
Ex-basketball player
251
Her:
Athlete/ Marine
Ex-basketball player
Ex-track sprinter
Ex-Marine
135
Goals:
Her: Weight gain/ lean muscle
Him: Weight loss/ muscle definition


Routine Day #1:

Her:

Upper body

Chest/back/biceps/triceps

Weight: 20lbs – 55lbs *vary per machine

Curls 4X10

Bench press 3X10

Tricep extensions 3X10

Shoulders 3X10

Him:

Upper body

Chest/back/biceps/triceps

Weight: 50lbs-70lbs *vary per machine

Curls 4X10

Bench press 3X10

Tricep extensions 3X10

Shoulders 3X10 Weight: 15lbs-20lbs

You choose your weight amount.

Be sure to begin hydrating 24 hours in advance.