Every effort matters

I can't believe how bad I've been at posting lately. It's been almost 2 weeks since my last post... Time flies. 

I'm kinda zonked right now *yes zonked is a word if you're wondering* so I leave you with this:

Don't ever discredit yourself. Some people may not understand or appreciate how hard you're working, but your efforts do matter! Everyone's different, and for some people, even just getting out of bed can be tough. Keep pushing, and remember to reward yourself for your accomplishments along the way, even as small as they may seem!

Lower Body Workout

This was my lower body workout from yesterday!

Warm-Up: 
(on treadmill)
- Walk up-hill for 5 minutes
- Fast jog for 2 minutes (no incline)
- Walk up-hill for 5 minutes

Workout:
3 sets of 10 reps of each of the following exercises:
- Single leg dead lift (left leg)
- Dumbbell Squat
- Single leg dead lift (right leg)
- Dumbbell Sumo Squat
*Rest for about 30-40 seconds between sets

2 sets of 20 reps of each of the following exercises:
- Bodyweight glute kickback (left leg)
- Bodyweight glute kickup (left leg)
- Bodyweight glute kickback (right leg)
- Bodyweight glute kickup (right leg)
*Rest for about 30 seconds between sets

5 minute fast jog/sprint on treadmill

Cool down & Stretch

I paired this workout with a 30 minute yoga routine focusing on legs and butt which I completed earlier in the morning. My lower body feels great today!

Booty, Abs & Shoulders

For today's workout I started out with 15 minutes of "booty toning" haha. This consisted mostly of lunges, single leg dead lifts, glute kickbacks etc. I then did a 7 minute ab workout courtesy of Tone It Up (link below).

 http://youtu.be/JtC1WLJztnk

This ab routine was great as it had a variety of movements, however, the pace was a little too fast and they did not provide very good instruction. 

I then did a WOD inspired by one of the events yesterday at the CrossFit games. 

3 rounds of:

20 sit ups

45 second hand stand holds

20 overhead lunges (with dumbbells)  

My post workout meal consisted of a sandwich and milkshake. The sandwich is my go-to: avocado, tomato, cheddar cheese, and mayonnaise on whole wheat bread. 

I tried making a new milkshake today and it turned out really well! It consisted of: 

- 1 cup of fruit juice

- water (I only added a little bit- depends on how big of a shake you want)

- one scoop of vanilla protein powder

- 1 teaspoon of matcha powder

- a good handful of kale 

- 1/2 a lime (squeezed)

It turned out to be really yummy, and it's super healthy too. I was too hungry that I forgot to take a picture of my meal, but I'm sure I will be making another soon enough. Trust me, it was good!