Healthy Loaded Chicken and Cheese Potatoes!

I absolutely love this recipe. It is a good mix of lean protein and complex carbohydrates so it's nutritious, enjoyable, and filling! You probably have most of the ingredients lying around your home already. It is easy too. The below recipe is for one serving. 

• What you need:
• 1 and a half baby red potatoes 
• 1 chicken breast
• 1 tablespoon of turkey bacon bits 
• 1/4 of low fat shredded mozzarella cheese
• 2 tablespoons of low fat feta cheese
• Chives 
• 2 tablespoons of plain Greek Yogurt (optional)

• What to do:
• 1) Place chicken breast in skillet (nonstick spray first)to cook via stovetop. Cook as you normally would, however, I would recommend leaving it just a tad undone as it will finish cooking in the oven after. I let my chicken breast marinate for 24 hours in balsamic vingerette then coated it with Carolina Blackened seasoning -- make it to your liking!)

While the chicken is cooking...

• 2) Preheat oven to 350 degrees. 
• 3) Spray cookie sheet with nonstick spray. 
• 4) Cut potatoes into thin slices and top with seasoning (optional) and place on cookie sheet. (I topped my red potatoes with garlic and wine seasoning for flavor)
• 5) Sprinkle mozzarella cheese on potatoes

Wait for chicken to finish cooking

• 6) Cut chicken into small, shredded pieces and place on top of potatoes and shredded cheese
• 7) Sprinkle bacon pieces, feta cheese, and chives on top
• 8) Place cookie sheet in oven and bake for 15 minutes. Once the 15 minutes is finished, place your oven on the broil setting and cook for an additional 5 minutes.
• 9) Carefully remove cookie sheet from oven and let cool for just a minute or two, then dig in!

Optional: I like to top mine with Greek Yogurt for a very low calorie type of "dressing". Take the two tablespoons of plain Greek yogurt and mix with one tablespoon of water until it has formed a creamy texture then drizzle over potatoes. 

• Nutrition Facts: 1 serving 
• This will vary based on portions, brands used, recipe variations, etc.
• Calories: 350
• Fat: 11g
• Carbs: 35g
• Protein: 18g

Don't forget to enter my current giveaway!

Bikini Body Prep Giveaway and The Hump Day Blog Hop!

Welcome to a very special addition of "The Hump Day Blog Hop". I am hosting a new giveaway today as well. I am so thankful for all of my absolutely amazing readers and friends that have helped my little blog grow over the past 9 months. I am in love with the awesome friendships I have made and as a thank you, I wanted to help you guys get bikini body ready!

Also included in the prize pack, if the winner wants it, a phone or Skype session with me to go over your current nutrition and training program, provide tips and advice specific to your particular situation/lifestyle, or even create a specific nutrition/fitness program. I have been NASM certified since 2008.

a Rafflecopter giveaway

We are halfway through the week and the hump day camel is too freaking cool, so lets have some fun and a blog hop to celebrate.

This is a little different than a link up. To participate, simply add your blog link. There is no required entry or anything like that. This is about networking, making new friends, and finding new blogs.

All I ask:

1) "The Hump Day" blog hop button button be displayed anywhere on your blog page or a specific entry with a link back to me or the weekly co-host. (Please do this. These blog hops take a lot of work and preparation.)

2) You don't have to follow me, but in the words of Blake Shelton: it'd sure be cool if ya did.

3) Please follow the co-host. I love helping and promoting these amazing women in the blog world! I do this to not only meet new people, but help my friends make new friends and readers.

4) Mingle with your fellow Bloggers.

<div align="center">
<a href="http://www.fitnessblondie.blogspot.com" title="The Hump Day Blog Hop"><img src="http://i1285.photobucket.com/albums/a593/fitnessblondiel/humpday_zps418f63f6.jpg" alt="The Hump Day Blog Hop" style="border:none;" /></a></div>

Please help me in welcoming this weeks co-host, Alex at "High Heels and Treadmills"

My Weekly Nutrition and Training Plan

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Saturday and Sunday's for dinner are when I have my "treat" meals. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. 

Total down (since 11/25/13):  31.6 pounds!

Meal 1 (7:15 AM)

Light n' Fit 80 calorie Greek Yogurt with 1/2 cup of "Morning Energy Chocolate Almond Crunch" Post Cereal

Meal 2 (10:30 AM)

Quest Protein Bar (the flavor varies day to day) and a large apple

Meal 3 (1:15 PM)

Sopressata and Asiago Cheese with mixed vegetables.

Meal 4 (4 PM) - [Pre-workout]

Chocolate oatmeal. 1/4 cup plain oats with two tablespoons of chocolate PB2 cooked in Unsweetened Vanilla Almond Milk, and topped with plain walnuts. 

Gym: 5-6:15(30)

Meal 5 (7 PM)

Half of a Quest Bar (the flavor varies day to day) with 1 tablespoon of chocolate PB2. This is actually a very small snack, it's enlarged for picture quality. However, don't judge the snack by the size - this is 11g of protein!

Meal 6 (8:30 PM)

Red potato topped with grilled chicken (that I cooked via stovetop in Carolina BBQ seasoning and cut up), turkey bacon pieces, chives, a hint low fat mozzarella and feta cheese, and plain Greek yogurt as the "dressing".

Bed time: 11 PM

-  -  -  -  -  -  -  -  -  -

Sunday: (Hiking) - done! (952 calories burned)

2 hours of hiking at Crowder's Mountain 

Monday: (Weights) - done!

-30 minutes cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I lift weights. It depends on what is free at the time to be used.

-10 minutes cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

Tuesday: (Plyometric Full Body)

A couple of weeks ago I wrote about my "at home" workout that I created since I was snowed in for two days and could not go to the gym. I call this "The Hot Mess Express". I was incredibly sore for days after this work out, so I decided to do it once a week because it was so hard. My heart rate was through the roof and it worked every muscle in my body. My shoulders, abs, and thighs were the most sore. It is a little difficult to explain, but I will try my best. I hope to do a full blog entry and YouTube video for this soon. It truly is AWESOME.

I created a playlist on my Iphone that is an hour and 10 minutes of upbeat pop and rap songs and I blast that on my blue-tooth speaker while I exercise. It's about 12 songs, so I do 12 different routines. I repeat the routine for the entire song then switch.

Below are different routines I do during a song. I repeat the exercises for the entire song then I will move onto the next routine:

-Mini suicides runs:

-Kickboxing cardio routines (I have 3-4 different routines for this. I do not know the names of the exercises so that is why I am not listing that out right now)

-10 Jumpsquats, run in place, then 10 jumping jacks

-10 regular jumping jacks, 10 scissor jumping jacks, jog around the living room

-10 pushups, jog down the hallway, walking lunges back to the living room

-20 burpees, 10 high kicks

-10 pushups, jog around the couch, 10 jumpjacks

Wednesday: (Weights)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I lift weights. It depends on what is free at the time to be used.

-10 minutes cardio: Elliptical (Incline 9, Resistance 9)

Thursday: (Core)

-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)

- 4 sets of 30 second planks

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  20 elevated leg crunches

-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Friday: (Legs)

-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 15, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)

-Hard, long Stretch

Saturday: (Rest)

One last thing...

Starts Wednesday!

A super fun, beautiful Spring-like weekend recap!

What a weekend! It was packed with some of my favorite ladies and a lot of fun. However, so much for my "sleeping in" plan. Ha! Friday I was dragging. It was a great day at work, but I was just exhausted. I went to my doctor at 1 PM for my  B12 and to weigh. I lost 2.2 pounds last week! My total down since November 25th: 31.6 pounds! When my work day was finally over, I decided to skip the gym. I knew if I made myself go, the workout would be bad. Since it was a beautiful day, I put the top down, blasted country music, and drove home. 

I had my awesome Ipsy bag waiting on me, finally! It only took it 11 days to arrive. If you don't know what Ipsy is, it is a monthly makeup bag that you receive via mail for only $10 a month. You get a makeup bag each month along with 4-5 beauty products. If you want to join, please use my link, just click here. I am very impressed with this months bag! I also received a shipment of protein bars from my friends nutrition company. Kelly decided to come over and we did a taste test with my new protein bars. I had not tried any of the flavors I received! I really like the cinnamon roll Quest Bar but did not like apple pie flavor. I was also given the new "Oh Yeah" protein bars. They are formulated to taste just as good as Quest Bar's. And to my surprise, they actually were! Plus they have more fiber. After Kelly left. I relaxed with "Dr. Phil" and "Party Down South". It was glorious. Oh and how beautiful is my best friend?

Saturday morning I was up bright and early. I made breakfast, folded some laundry (ugh) and then took off to the gym. I normally hate working out in the morning, but I had to get it in or else I would not have been able to train. To my surprise it was an AWESOME workout. A day of rest will do the body so much good. I am happy I decided to take Friday evening off from the gym. I did 45 minutes of cardio and an upper body weight circuit. I lifted heavy and pushed through and hard on the cardio. It felt so, so amazing! On top of that, it was a gorgeous day -- sunny with a light breeze, and in the mid-60's. How beautiful is my view?

Since the weather was so beautiful. I decided to wear all white. I love white on white with a colored belt. It may not be the best fashion choice, but I don't follow fashion so I don't really care, ha!

Once ready, I left so I could pick up Kelly. There are not many acceptable reasons to mess up freshly conditioned and straightened hair, but being able to put the top down in February is one of them!

After I picked up Kels, we went to the "Southern Home and Garden Expo". That is definitely not my type of thing or idea of fun, but her boyfriend, who happens to be my good friend, Drew had a booth setup promoting his amazing home building and remodeling company. So of course we had to go show our support. It turned out to be a really fun time! Plus there was wine, so that makes it all worth it.

Everyone was writing on that chalk board so of course I had to leave mine and Kels mark on there!

If you or someone you know lives in or near Charlotte, NC please check out Drew's company Artistic Contractors. He works so hard and is such a smart person. He is 29 years old and already owns his own company - talk about drive. I can't wait to see where his business goes. They have created some of the most amazing houses - all different types from modern to Victorian. Plus they can remodel a home.

I left the expo around 6:30 to meet my long, lost friend Crystal. I have not seen her since New Year's so we were overdue for a dinner date. We went to one of my favorite restaurants; Stone Mountain Grill. We had a "French Kiss" martini and a delicious dinner. I am usually not a "meat and potatoes" kind of girl, but I was last night! I had grilled chicken with caramelized onions, mushrooms, and cheese with a side of fresh vegetables and the thickest mashed red potatoes. That is what I call an amazing "treat meal". 

After dinner with Crystal, I was a big ole loser and went grocery shopping. I knew I would not feel like doing it today, so I am glad I went ahead and got it done last night. When I got home, I put my things away and went to bed pretty early. I woke up bright and early today since my best friend Brooke and I were going hiking. We met up with our friends Jennifer and Josh as well. Hiking is my favorite type of cardio to do. Luckily since the we have had such a beautiful weekend, we were able to go. It was a little cooler than I thought it would be, but we had a lot of fun!

When Brooke and I finished hiking, I was exhausted. It was a welcome exhaustion though, it means we worked extremely hard. I dropped Brooke off at my apartment when we got back to Charlotte and I took off to Target. I knew if I did not go then, I would not go. It wasn't one of those fun Target trips either. Ugh. I needed cat stuff and cleaning supplies. I did score a cute new purple tank top for the gym on clearance for only $5 though. However, I ended up spending $53! How is this $53 dollars worth?! Grr, it makes me so mad. Target, I love you but I hate you, ha.

After Target I was FINALLY home. It was not time to rest yet though. I felt like a walking zombie. I had to clean though. It was driving my crazy. Marty is one hairy fur ball so I have to ensure I dust and Clorox every week and vacuum twice a week. I made myself do it and finished it in 45 minutes. It is a beautiful day so I have the windows open and letting the sunshine coming through. It is much more enjoyable when you have a clean living room, too. Doesn't the cat tower add so much to the room as well? Ha!

I am finally, finally showered and ready to relax for the evening. I can't wait to binge out on the MTV specials tonight with the original Teen Mom cast (don't judge me). I hope you guys had a great weekend and do not forget to link up with all of the Monday ones that will be going on!

One last thing...

A busy week on the grind! (Friday 5)

Thank you G ZUS! It is going to Friday in just a couple of hours. Can I just tell everyone how happy I am to see this day? I am so tired. I am so sore. I am SO ready to relax and sleep in for the next two days. I have basically had a really boring week. All I have done is slave away at my job and my workouts.

If you have ever read my about me page: The Blonde Behind The Blog, you know that my office does not officially have a Human Resources department. By the end of the year, I will be the director because that is my passion in the business world. Thus, a LOT of my time is spent with the acting Human Resources Manager training, and meeting after meeting creating policies and procedures. Combine that with hard workouts and clean eating, and I have had hard week on my grind. Which is productive, but I need a little bliss. I go for my B12 injection and weigh tomorrow afternoon at my doctor's office, I hope to see a good change on the scale. 

Monday, nothing great happened, (1) but I did get my hair done. Ladies, my hair was awful and my red had completely faded. I am werdio and I love my hair platinum blonde and red. I am extremely excited to be back to normal!

Tuesday, nothing great happened. I worked all day as always. During work, (2) I tried a new Quest Bar flavor. It was alright. It was tolerable, but I doubt I will purchase again, unless I am desperate. Ha. After work, Kelly could not make it to the gym. And since it was a cardio and core day, I decided to just go home and do my "Hot Mess Express" workout. I have absolutely got to get a video up for you guys. I promise you, it will work you like never before. I am extremely muscular and work out religiously, and every time I do this random workout I created, it kills me. My stomach, booty, and thighs are super sore.

Wednesday, nothing great happened. (3) We had 70 degree weather though! I love living in Charlotte. Last Wednesday we were knee deep in snow and this Wednesday I am driving around with the top down on my car. I thoroughly enjoyed it though. I rocked a skirt and did not even have to wear hose!

My hair was getting a bit oily, but I don't want to wash it just yet because I don't want my red to fade. I usually wash my hair every other day, but since I just got it done Monday evening, I want to wait until tomorrow night to wash it. I have just been using dry shampoo and leave in conditioner. So I turned to my new favorite way to do my hair; (4) a head braid! I braid it at night, sleep on it (it stays fine), spray a little de-frizz on in the morning, and I am good to go. I basically taught myself how to do it. I watched a video on YouTube for about 30 seconds, but grew annoyed because the woman was not making any sense and I could not see what she was doing. It took a lot of trail and error. 

Today has been busy, busy, busy! I accidentally set my alarm for 6:30 PM instead of AM. I woke up 10 minutes before I was supposed to be at work, ha! And the only reason that happened is because I heard a school bus and even from my somber, I knew something was not right.

For lunch at work, we had our monthly "Celebrate Us" party. Once a month we either do breakfast, lunch, or dessert for all of the birthdays and work anniversary's during that specific month. Since I am the Office Manager I kind of consider myself chairman of the "Social Committee" (ha ha). Initially everyone wanted to do fattening desserts in lieu of Valentine's Day, but I finally convinced everyone to opt for a salad buffet instead. A lot of people agreed too! Our health insurance is doing a "Sugar Smasher" challenge and employees signed up to participate so we did not want to derail anyone with sugary desserts. Also, at my desk, there was previously a big bowl of candy that the old Office Manager used to keep full. I have replaced it with mints. Surprisingly people enjoy that as well. (5) Slowly but surely, I and the acting Human Resources Manager are working diligently on getting the office healthy and happy!

After work, the weather was still absolutely beautiful. I put the top down and headed home. Kelly came over and we did "The Hot Mess Express" workout OUTSIDE. Perfect day for it! After, we still wanted to cruise with the top back so we took the long way to the grocery store to get a bottle of wine! Now I'm hanging out with Kels, drinking a glass of wine, and catching up on the new season of "The Real World" (this season is so good). 

I hope you guys have a great weekend and be sure to check out all of the awesome Friday link-up's going on! They are such an awesome way to find new blogs and catch up with your friends. 

One last thing...

I made it into the top 3 nominations for "Healthiest Honey's" blog award. If you are my friend and enjoy reading my blog, could you please take one second and vote for me? I can't do this without you! Thank you so much to anyone who helped me get thus far. It was an amazing surprise and it would be great to get the award! Health and fitness are my passions. Click here to go vote!

The Hump Day Blog Hop!

Hey guys! I am so excited you have come over. We are halfway through the week and the hump day camel is too freaking cool, so lets have some fun and a blog hop to celebrate.

This is a little different than a link up. To participate, simply add your blog link. There is no required entry or anything like that. This is about networking, making new friends, and finding new blogs.

All I ask:

1) "The Hump Day" blog hop button button be displayed anywhere on your blog page or a specific entry with a link back to me or the weekly co-host. (Please do this. These blog hops take a lot of work and preparation.)

2) You don't have to follow me, but in the words of Blake Shelton: it'd sure be cool if ya did.

3) Please follow the co-host. I love helping and promoting these amazing women in the blog world! I do this to not only meet new people, but help my friends make new friends and readers.

4) Mingle with your fellow Bloggers.

<div align="center">
<a href="http://www.fitnessblondie.blogspot.com" title="The Hump Day Blog Hop"><img src="http://i1285.photobucket.com/albums/a593/fitnessblondiel/humpday_zps418f63f6.jpg" alt="The Hump Day Blog Hop" style="border:none;" /></a></div>

Please join me in welcoming this weeks co-host; my amazing friend Georgina! 

My Weekly Nutrition and Training Plan

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Saturday and Sunday's for dinner are when I have my "treat" meals. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. 

Also, here is a progress picture I took last week. It's not a huge difference, but I am seeing some changes in my upper body muscles!

Total down (since 11/25/13): 30.7 pounds!

Meal 1 (7:15 AM)

Chocolate, banana, and spinach protein shake

Meal 2 (10:30 AM)

Quest Protein Bar (the flavor varies day to day) and a large apple

Meal 3 (1:15 PM)5 MorningStar Vegetarian chik'n nuggets with a side of edamame 

Meal 4 (4 PM) - [Pre-workout]

Chocolate oatmeal. 1/4 cup plain oats with two tablespoons of chocolate PB2 cooked in Unsweetened Vanilla Almond Milk, and topped with plain walnuts. 

Gym: 5-6:15(30)

Meal 5 (7 PM)

Half of a Quest Bar (the flavor varies day to day) with 1 tablespoon of chocolate PB2. This is actually a very small snack, it's enlarged for picture quality. However, don't judge the snack by the size - this is 11g of protein!

Meal 6 (8:30 PM)

Healthy nachos. Sweet potato tortilla chips (10-13 chips max) topped with extra lean ground turkey/mushrooms/black beams that were cooked via stove top with low sodium taco seasoning, low fat shredded mozzarella, and a hint of plain Greek yogurt mixed with water for the topping. I keep the turkey/bean/mushroom mix in a big tupperware to container and prepare the nachos per serving. I place the chips on a cookie sheet, top it with the mix and cheese, then bake at 350 for 15 minutes in the oven.  

Bed time: 11 PM

-  -  -  -  -  -  -  -  -  -

Sunday: (Legs) - done! (659 calories burned)

-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 15, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)

-Hard, long Stretch

Monday: Rest

Tuesday: (Core)

-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)

- 4 sets of 30 second planks

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  20 elevated leg crunches

-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Wednesday: (Weights)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Thursday: (Plyometic Full Body)

Last week I wrote about my "at home" workout that I created since I was snowed in for two days and could not go to the gym. I call this "The Hot Mess Express". I was incredibly sore for days after this work out, so I decided to do it once a week because it was so hard. My heart rate was through the roof and it worked every muscle in my body. My shoulders, abs, and thighs were the most sore. It is a little difficult to explain, but I will try my best. I hope to do a full blog entry and YouTube video for this soon. It truly is AWESOME.

I created a playlist on my Iphone that is an hour and 10 minutes of upbeat pop and rap songs and I blast that on my blue-tooth speaker while I exercise. It's about 12 songs, so I do 12 different routines. I repeat the routine for the entire song then switch.

Below are different routines I do during a song. I repeat the exercises for the entire song then I will move onto the next routine:

-Mini suicides runs:

-Kickboxing cardio routines (I have 3-4 different routines for this. I do not know the names of the exercises so that is why I am not listing that out right now)

-10 Jumpsquats, run in place, then 10 jumping jacks

-10 regular jumping jacks, 10 scissor jumping jacks, jog around the living room

-10 pushups, jog down the hallway, walking lunges back to the living room

-20 burpees, 10 high kicks

-10 pushups, jog around the couch, 10 jumpjacks

Friday: (Weights)

-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Saturday: (Weights)

-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)