Janetha may just be one of my favorite people ever. Hopefully she’s enjoying her stay in Jamaica.. :) while I try and entertain you rocking readers on this lovely day.
^This is my "excited to be eating/drinking" face. At the infamous, Janetha-approved Pita Jungle, one of my favorite restaurants in Phoenix, AZ. I grew up in Tucson, AZ.
- my name: The name’s Bekah
- where i live: Hyde Park, NY
- my blog: Beek Eats! where I usually document random meals, recipes and thoughts of the day. Currently I just started the bachelor’s program of culinary arts & management at the C.I.A. and (hopefully) will be filling the blogosphere in on what it’s like managing becoming a "top of my game" culinary student, while maintaining my healthy lifestyle.
- my move: I lift weights+cardio 3x a week for about an hour. On the in between days I do vinyasa yoga, anywhere from 20-75 minutes. Here is a KILLER weight lifting routine that would be on a "hard" day for me at the gym. It will definitely leave you sore- and going to the bathroom will be painful the next day! But we love that feeling, right Susan?? ;)
- Curl machine (slow+heavy)
- Leg extension- (slow+ heavy) RUSH>>> Leg Press (slow+heavy) RUSH>>> Body weight squats (30-40 squats)
- Pull down- (slow+heavy) RUSH>>> Upright Row machine (not super slow+heavy)
- Chest press- (slow+heavy) RUSH>>> Overhead press (slow+heavy)
- Dip machine
- Chin machine
- my meal: My favorite post heavy+hard weight lifting session BREAKFAST is as follows:
- 4-6 egg white open face omelet with scallions cooked in
- Topped with green jalapeno Tabasco.
- Served with Alvarado Street Bakery multi-grain toast with nut butter, honey, and banana.
This entire routine should only take about 20 minutes, and you can follow it with 20 minutes of cardio. When I refer to slow+heavy, basically I mean work the machines at your heaviest weight (it should not be comfortable) resisting the weight as you come down and you should be able to get anywhere from 8-10 reps depending on on each exercise. When I say RUSH, I mean you go from one machine directly to the other machine, not stopping to breath, drink water, or whatnot. ;) It’s easiest if you have the weight you want the machine at already set up and ready to go.
Legs:
Basically, if you’re not shaking right after you finish this less than 10 minute routine, you weren’t lifting heavy enough!
Arms:
A protein packed breakfast that balances savory+spicy+sweet. Enjoy!
Hope everyone is having a fabulous week!
XO, 
Ahh! Beeks, my favorite spy! what a great routine, but I’m really bummed that there is all this “rushing” around and no time to flirt with the cute boy at the Smith machine ;-)
Ah yes, happy flashbacks to Pita Pit- sigh- what a heavenly place!
I long for a Pita Jungle black bean burger and hummus. I used to live within walking distance of the one in Tempe….sigh :( Your omelet looks heavenly!
Hahahaha, yes, if it doesn’t hurt to pee the next day, then you’re not lifting heavy enough! :P That’s my new PT motto, thanks Beeks ;)
You’re missing the point of exercise. You need to spend 2-3 hours at the gym to take advantage of: a) childcare and b) those are 2-3 hours that I’m NOT at the computer and nibbling!
Those are great moves and sound like SLS (shaky leg syndrome).
Hahaha Allie cracks me up. But yeah- whenever I do this routine or some routine like it, its the perfect go to for a quickie workout.
SLS- yes perfect!
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