Tag: exercise

February 2022 Mindset

Posted on by Jenn Avery in Wellness Diary

Being clear is a good plan for weight loss and lifestyle change. My plan for February 2022 is as follows:

Weight: From 146 to 142

Diet (per day)

  • One meal a day Intermittent Fasting
  • Eating window: 4-7pm, 7 days a week
  • Healthy, whole foods | no sugar
  • 128 oz of water
  • 1200-1400 calories

Exercise (per week)

  • 6 days of cardio | 30-60 minutes
  • 4 days of strength
  • 3-4 walks
  • 2 yoga sessions

Sleep (per day)

  • 8 hours

Accountability

  • Log food in MFP
  • Daily blog (and share in MFP)
  • Weigh-in Wednesdays
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Workout of the Day | Biceps & Triceps

Posted on by Jenn Avery in Workout

In this sweltering heat, I had to get in some movement early in the day. Rolling out of bed, I grabbed some equipment and hit my fitness space as soon as I could once my mom duties were in place and my child was into a morning project.

Biceps and triceps today! Here are just a couple of the exercises that I did:

Single-arm biceps curl with resistance band attached to kettlebell

2 sets of 20 on each side

I wrapped a resistance band around a 15lb kettelbell and did some traditional biceps curls, just doing one side at a time.

overhead Kettlebell Triceps extension

3 sets of 15

Using said kettlebell, I sat down for some overhead triceps extensions. Remember to keep your elbows in!

Concentration curl

2 sets of 20 on each side

This variation on the preacher curl was convenient! Sitting, legs wide, I took my elbow to the inside knee and used that as leverage.

Prone Triceps press and extension

3 sets of 15

I took my extension in a straight-arm variation here, and I took it sloooow!

Hammer Curl with side Variation

Here is your usual hammer-style biceps curl but I added in little joint rotation with a side curl variation.

Join me for a live virtual fitness experience!

Wellness Diary: Week 8, Day 3

Posted on by Jenn Avery in Wellness Diary
WeightBody FatBMIHipsWaistBustThigh
140.627.4%2438.532.23821
I ate really well yesterday but my weight creeped a tiny little bit. In my life, this has been my standard: when things go really well, at first they look worse before they start looking better. Such is life. In generaly, my journey has been a study of maintenance, as I have hovered around the same weight for 8 weeks.
MovementDurationBurn
 Yoga
Step Aerobics		 60
30		215
251
I tried yoga with a new instructor today and I have say…I HATED the whole class. That is a rare sentiment for yoga, for me…but…there it is. After the first 5 minutes I was very tempted to just leave the class but I stuck it out for the whole hour. It was painful to go through. It was like, workout yoga, which I used to like in my 20s but quickly grew out of. I cannot stand the style of yoga that I did today.

Step aerobics was super fun! I did a new release on Les Mills on Demand (#119, I think), and had SO much fun!
I mean, right? You want to join me in step aerobics.
Calorie GoalCaloriesOther Nutrition Goals
 1200-1300 1140 No sugar, small portions
I got a new food scale, and it’s going well. My husband made pasta for lunch today and I felt that I had to eat it even though I would rather completely avoid pasta because it’s a trigger food. He scooped me out about 3 servings, so I had to get the cup measure and recalibrate to 1 cup. My goodness, looking at one cup of pasta is a sad, sad vision. It’s, like, the size of my tooth. It’s enough to make an emotional eater cry.
Self-Care, Parenting, Stress, Joy, Balance, Writing
 Yoga, Blogging
The yoga was good self care and I did some blogging, which was great.