4W2F: Weekly Challenge

19 Jun

1 week down in the 4 weeks 2 fit challenge! Only 3 more weeks to go. I’m feeling awesome & hope you are too.

I started the day off with 1/2 a banana with 1 tsp of peanut butter. Kyle & I took the dogs on a 1/2 hour walk.

banana with peanut butter – gives you some energy!

On the menu for lunch:

snack: 1/2 banana
lunch: egg salad (made with Greek yogurt instead of mayo), carrots to dip, cucumbers & tomatoes to mix into egg salad
snack: watermelon & cantaloupe
& always lots of water throughout the day!

And dinner….

dinner salad: greens, dried apricots & cranberries, almonds, goat cheese, cucumbers & strawberries

Dinner: salmon burger on a ciabatta bun with chipotle Greek yogurt & goat cheese, sweet potato fries & grilled beets

chipotle Greek yogurt to dip sweet potato fries in, also put some on my salmon burger
homemade dressing: olive oil & balsamic vinegar, orange juice, chili powder, salt & pepper & other spices

I did an ab workout tonight:

knee tucks x 25
bicycle x 25
reverse bicycle x 25
crunchy frog x 25
cross leg wide leg sit ups x 25
scissors x 25
hip butt lifts x 25
reverse crunch x 25
rolls up x 25
twist x 50

It’s time to get involved: this week, I’m going to stick with 200 pushups/day & add in 100 sumo squats. I want to work on toning my thighs & sumo squats are great for that. You should try it, too!

Sumo Squat:

wide legs, toes pointed out & then lower your butt as you would a regular squat
even Fozzie was getting in on the demonstration!

And for those of you who may be getting bored with pushups, you’d be surprised how many variations there are:

decline pushup: put your legs on something elevated (couch, chair, workout bench) and do a pushup as you normally would

incline pushup: do a push up as you regularly would, but place hands on something elevated

wall pushup

wall pushup: do a pushup against a wall

diamond pushup: place pointer fingers & thumbs together in a diamond shape, do a push up as you normally would

tricep pushup: skim elbows against your ribcage as you do a pushup

stability ball push up: roll your body over a stability ball until your knees/ankles are on the ball, do a pushup

Always start out on your toes & move to your knees if you have to. Make sure you keep your butt down to stay in proper form! Make sure to breathe as you push up – don’t hold you breath. Even after one week, my arms are more defined & way stronger. 200 pushups may seem like a lot, but you can bust out 100 in a minute and a half – stick to small ones, you don’t need to touch your chest to the ground. Sometimes, I do them in sets of 25 or 50 as well.

As a see it: A PUSH UP IS A PUSH UP. Whether they’re small, big, from your knees or toes.

happy sweating;
mrs tasker

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