Wednesday, November 23, 2011

Exercise and Diet!

I follow Heidi Klum's workout and Miranda Kerr's diet plan. As you can see, I love Victoria's Secret Angels! For the exercise part, I do this:

  1. Light stretching and Good Mornings or Good Mornings with Knee Bends [2 mins]. How to: (i) Stand straight; (ii) Bend forward at the hips while keeping the back straight; (iii) Return to the upright position.  Repeat.
  2. Jumping Jacks [1 min]
  3. Platypus Walks [30 seconds].  How to: (i) Stand with your feet a little more than shoulder-width apart, toes pointed out (if using weights hold it over your head); (ii) Keeping your abs tight, slowly walk forward for about 30 seconds, holding the squat; (iii) Walk backward to return to the starting position.
  4. Shadowboxing [1 min].  How to: Hold light weights in each hand and throw a series of punches. Make sure not to punch so quickly that you hyper-extend your elbows or shoulders. Through out your workout, keep your abs tight and your shoulder blades retracted.
  5. PliĆ© Squats with Calf Raises [1 min].  How to: (i) Get into a squat position with feet shoulder-width apart, holding a dumbbell between your legs (your toes should be turned out at a 45-degree angle); (ii) Stick your butt back as you squat down, keeping your weight on your heels; (iii) As you squat, bring your heels off the ground and rise onto the balls of your feet (continue to keep your bodyweight toward your heels); (iv) Bring your heels back to the floor and shift your weight back onto them, squeezing your inner thighs and glutes before pressing back up.
  6. Reverse Lunges [2 mins]. How to: (i) Stand with your feet shoulder-width apart, keep your core stable and weight on your heels; (ii) Take a large step back with your right foot, planting and then lowering your body until both legs are bent in right angles; (iii) Exhale as you extend your legs; (iv) Lift your right foot, bringing your right knee in toward your chest and then launch a front kick into the stomach of an imaginary opponent.
  7. Squat Thrusts [1 min].  How to: (i) Stand with your feet hip-width apart, and hold a weight or medicine ball (optional) with both hands at chest level with your elbows bent; (ii)  Bend your knees, stick your butt back, and go into a squat; (iii) Continue bending your knees as you bend forward from the hips, placing the weight on the floor under your breastbone; (iv) Press your hands onto the weight as you jump and extend your legs behind your body into a push-up position (keep your abs tight the entire time); (v) Recoil your legs and rise to the starting position.
  8. Scissors Reverse Crunches [1 min]. How to: (i) Lie on your back on a mat; (ii) Bring both legs into the air so that the legs are perpendicular to your body; (iii) Stabilize your core and tighten your abs; (iv) Bring your feet apart so your legs form a scissor shape and then pull from your hips in a reverse crunch. Make sure your feet are flexed.
  9. Donkey Kicks [2 mins].  How to: (i) Get on all fours with your hands under your shoulders, knees under your hip; keep back flat, not arched or curled; (ii) Contract your abs to stabilize your torso; (iii) Inhale as you lift your right knee off the floor and pull it straight in toward your chest; (iv) Exhale as you press your right foot back and up behind you in an arching motion (you should feel this in your buttocks); (v) Inhale as you lower your leg until your thigh is parallel to the floor; (vi) Exhale as you raise your leg again, this time bent at a 90-degree angle, pulsing your heel toward the ceiling; (vii) Exhale as you straighten and raise your right leg behind you; (vii) Inhale as you lower your leg.
  10. Bench Stepups [1 min].  How to: (i) Stand in front of a step with your core stable; (ii) Place your right foot on the step and press up through the heel of your right foot to lift your body off the ground onto the bench; (iii) Once the right leg is extended, bring your left knee up toward your chest; (iv) Lower yourself to the ground; (v) Switch legs and repeat the motion on the other side. TIP:  Resist the urge to push off with your foot while stepping up, and instead focus on pushing only with the leg that is lifting the body.
  11. Pushups [1 min]
I take a three-minute break after all 11 workouts, then I repeat. I also include some yoga and hula-hooping on my Wii Fit for 30 minutes and running on an elliptical for 30 minutes. It takes 90 minutes to complete my routine, but I do this only 4 days a week! It is a really good workout- burns calories, melts off fat, and tones my legs, arms, stomach... For a diet, I keep it at the bare minimum of 1400 or less. Yes, it is slightly unhealthy to eat less than 1400 but it is hard for me to eat that much in a day! I can't stomach anything too high in sugar (like cake, frosting, donuts, and candy) which helps quite a bit in the weight department!

Breakfast Choices: Normal or Greek Yogurt with blueberries, raspberries, apple, or lemon; Sugarless oatmeal; Egg white omelette with veggies; Protein shake.

I eat a lot of healthy carbs and lean protein in my breakfast. I hate eating the same thing every morning, so I eat a variety of yogurt flavors (Fave brands are Yoplait and Chobani) and breakfast foods. Just not all in one morning! :)

Snack #1: A piece of fruit or a handful of almonds.

Lunch Choices: Salad with low-cal, low-fat dressing and chicken, turkey, or ham; steamed vegetables; Sauteed fish and veggies; Whole-wheat wrap with low-fat cold cut chicken or turkey with lettuce, cucumber, thinly sliced tomato, and low-fat dressing; Half of a whole-wheat sandwich with low-fat turkey and a small bowl of broth-based soup.

 I have to have a smaller lunch because I have to fit it in my book bag during school! So usually I take the whole-wheat wrap to school along with a bottle of water for a light lunch to tide me over until I have my after-school snack. But on the weekends? I get fancy :)

Snack #2: A piece of fruit or a handful of baby carrots.

After I eat this snack, I usually do whatever homework I have and then my 90-minute workout. 

Dinner Choices: Fish, turkey, or chicken with vegetables; a small portion of anything that was prepared, depending on the amount of carbs and calories per serving!

I keep my dinner a low-carb meal, because when I eat dinner I don't have enough time to burn them off. I eat all my needed carbs earlier in the day when I have a lot of energy and time. 

In total, I eat 5 times a day. No extra snacking, no starving myself, just well-balanced meals. I don't drink soda (and diet soda is actually just as bad for you), but I drink 100% fruit juice, skim milk and water. This is what I ate today:
Breakfast: Blueberry Yoplait yogurt
Snack #1: Apple
Lunch: Half a turkey sandwich and soup
Snack #2: Baby Carrots
Dinner: (Haven't had dinner yet, but I'm planning on having a small fillet of salmon and some green veggies)

This keeps me healthy and full of energy! It's also really good if you have to lose weight. I hope you try it! Comment me if you have any questions or if you want me to write out a meal plan for you!

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