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So in case you've missed all my posts over the past few weeks, I'm already living a whole new lifestyle where I'm eating healthy and staying active. 

So today I'm going to share with you my workout plan.  I workout every day in one way shape or form. I have 3 different strength training routines that I rotate one after the other. 

Right click the above image and you can print it and keep it near your weights!

I use 10 lb weights.  You can use whatever you are comfortable with.

I rest for 30 seconds between each set.

Day 1 - Chest and Triceps

Dumbbell Bench Press [10 reps] (3 Sets)

Dumbbell Incline Press [10 reps] (3 Sets)

Cable Fly [10 reps] (3 Sets)

Kickbacks [10 reps] (3 Sets)

Overhead Press [10 reps] (3 Sets)

Skull Crushers [10 reps] (3 Sets)

Day 2 - Back and Biceps

Dumbbell Row [10 reps] (3 Sets)

Dead Lifts [10 reps] (3 Sets)

Bent Over Flys [10 reps] (3 Sets)

Good Mornings [10 reps] (3 Sets)

Seated Dumbbell Curls [10 reps] (3 Sets)

Seated Dumbbell Hammer Curls [10 reps] (3 Sets)

Band Curls for one minute

Day 3 - Shoulders, Legs, and Abs

Lateral/Front Raises [10 reps] (3 Sets)

Upright Row [10 reps] (3 Sets)

Seated Dumbbell Press [10 reps] (3 Sets)

Squats [10 reps] (3 Sets)

Lunge [10 reps] (3 Sets)

Calf Raises [10 reps] (3 Sets)

Sit Ups [10 reps] (3 Sets)

Leg Raises [10 reps] (3 Sets)

Side Bends [10 reps] (3 Sets)

Planks [30 seconds] (3 Sets)

Pushups [10 reps] (3 Sets)

Tuesday, Thursday, Saturday, and Sunday I do the elliptical for 35 minutes (routine here) in addition to my strength training workout.

Also, it's very very important that you wear the right attire.  In the photos in this post I'm wearing the Snakeskin Crop Bottoms from Define Your Inspiration.   They are adorable but super comfortable too. They are high waisted and really help to keep my all held in tight.


What kind of strength training routine do you do?

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What's So Great About Compression?!?

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Compression is all the rage these days when it comes to fitness.   But what IS compression?  Well, compression gear is designed to apply specific levels of pressure to whatever part of your body you're wearing it.  The pressure can help the contraction direction of your muscle fibers which can make your body more efficient and can reduce vibrations which is less traumatic to your muscles and makes them less fatigued.  One of the most well known brands of compression gear is Tommie Copper.  Tommie Copper sleeves and apparel are actually designed to be worn all day long. The 4 directional compression helps muscles recover and gives relief from everyday aches and pains.


All of Tommie Copper's products contain CopperZnergy fabric which is infused with copper and zinc.  CopperZnergy eliminates odors caused by microbes on the fabric and gives UPF 50+ protection from the sun!

So this is my go-to compression outfit and it's all from Tommie Copper.  The top is the Women's Compression Camisole with Adjustable Straps. The adjustable straps are perfect for me because I always like the option of making them perfect for my body.  The straps are nice and thin so they don't leave lines and this cami sits high on the hip so it doesn't ride up. It really helps me look nice and shapely when I layer it under another shirt.  It gives full torso compression and is super comfortable.
The Shaping Compression Legging has a contoured design that is very flattering. It smooths and shapes and the compression is at the waist, butt, thigh and knee.  These leggings are so supportive and I love the higher waistband.  They are also very breathable and I love the hidden key/phone pocket.
I feel like I have better form when I wear Tommie Copper Compression gear and afterwards my muscles don't feel so shredded and destroyed.

Have you guys ever worn compression gear? What did you think?

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A New Me - Fitness + Food PLUS A Free Printable Fitness Tutorial

This shop has been compensated by Collective Bias, Inc. and its advertiser.  All opinions are mine alone. #SavvySnacking #CollectiveBias

I've always been a simple gal so when it comes to what I eat and how I exercise I like to keep it as simple and realistic as possible.   Two of the major difficulties in my life are getting myself to exercise on a regular basis and making smart snacking choices.  Well, I am happy to report that I am becoming a pro with both of those. 

Snacking has always been a struggle for me and I would always tend to grab the most starchy or sweet treat and stuff my face with it.  I'm totally owning that, by the way so give me some credit!  I'm serious though, I would get done with a workout and then stuff my face with jellybeans.  It was horrible because I couldn't stop myself and it was becoming such a bad habit.  It's like when my body craves nutrients and fuel, I just go with what my tastebuds love which obviously includes sweet and carb-loaded stuff. 

Lately, I've been eating more protein in the form of snacks and I wanted to find a snack that had responsible ingredients and delicious flavor.  Well, I found that in the form of Lorissa's Kitchen which you can find at Walmart.   My all time favorite snack these days is Lorissa's Kitchen Korean Barbeque Beef.  It's so flavorful and delicious.  There are other flavors to choose from as well like Lorissa's Kitchen Sweet Chili Pork and Lorissa's Kitchen Szechuan Peppercorn Beef. 

Lorissa's Kitchen captures that farm-to-table lifestyle through their yummy portable snack that is obviously packed with protein.  It's a great way to fuel your body as you go about your day and it's perfect for when you're on the go. 

Oh and there's an awesome sweepstakes you can enter!

Lorissa's Kitchen #SavvySnackingSweepstakes

I keep some in my purse so that I can snack on it throughout the day at work or when I'm out running errands.  I also keep some handy when I'm working out so that afterwards I can relax and give my body the protein it needs. 

Lorissa's Kitchen is high in protein but low in carbs and fat.  It has no MSG and no preservatives.  It's even gluten free!!   These products are also made from grass-fed beef.  The ingredients in these snacks can be found in your own kitchen! 

As promised, I do have a fitness tutorial for you that includes the strength training moves I do 3 times a week. 

Day # 1: Chest + Triceps

Dumbell Bench Press - 10 reps with 5-10 lb. weights

Dumbell Incline Press - 10 repys with 5-10 lb. weights

Kickbacks - 12 reps with 5-10 lb. weights

Overhead Press - 12 reps with 5-10 lb. weights

Skull Crushers - 10 reps with 5-10 lb. weights

Take a 30 second break and repeat 2X.

Day # 2: Back + Biceps

Dumbbell Rows - 10 reps with 5-10 lb. weights

Dead Lifts - 10 reps with 10 lb. weights

Bent Over Flys - 10 reps with 5-10 lb. weights

Seated Dumbbell Curls - 10 reps with 5-10 lb. weights

Seated Dumbbell Hammer Curls - 10 reps with 5-10 lb. weights

Take a 30 second break and repeat 2X.

Day # 3: Shoulders, Legs + Abs

Lateral Raises - 10 reps with 5-10 lb. weights

Upright Rows - 10 reps with 5-10 lb. weights

Seated Dumbbell Press - 10 reps with 5-10 lb. weights

12 Squats

12 Lunges

12 Calf Raises

10 Sit Ups

10 Leg Raises

10-Second Plank

12 Pushups

Take a 30 second break and repeat 2X.

Here is a printable version for you...just click to open and hit print!

Be sure to look for Lorissa's Kitchen products at the registers at your local Walmart. 

And be sure to enter the Lorissa's Kitchen Sweepstakes from earlier in the post, too!!!   

Now, what's your secret to a new you this year? 

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Outfit of the Day: I Got This

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At the end of August I will be running a 5K for charity and I'm using that as my motivation to get my butt in shape this Summer.  This is just the beginning and I got this!

This is such a comfortable outfit to exercise in. It's from Hard Ninety which is a line of men and women's fitness apparel.   I love the edgy look and feel of all their items.  These shorts are perfect for the summer heat and the tank is very breathable!

 

So What I Wore:
Fitness Shorts - Hard Ninety; Ribbed Tank Top - Hard Ninety; Shoes - Therafit.

Beginning to Run + Running in Heat + Shape Diva Dash

Despite the 90 degree temperatures last week I ran 6 out of 7 days.   I was working on 2-2.5 miles so that this week I can work towards 3. 

 

I began running again last month. It's the only exercise I can do and not get sick of.   I think that's because running is something where I can see my progress since I'm literally taking steps and moving forward.  I've been reading up on some random tips from other runners like whether or not to wear underwear under your running pants (lol), toe calluses, and how to train for a 5K.  Any tips you have would be awesome!

I'm training for a 5K at the end of August which you can read about here.

I also just signed up for the Shape Magazine Diva Dash in September. I'm super stoked, it's near Philly so it's close and it looks like a great challenge.

 

Are any of you planning to attend either event?

There's a First Time for Everything.... So Join Me!

Guess what I'm doing this Summer for the first time EVER?!   I'm going to be RUNNING (not walking this time) in an actual 5k!  So here's some info about it and how you can join me if you're local!  When is it? August 23, 2014 at 8:45 AM Where is it? Harrisburg, PA on City Island and Riverfront Park. What is it? Organized by Free To Breathe, their mission is to help double lung cancer survival.  The money raised goes towards vital research programs that are dedicated to finding a way to survive for people affected by lung cancer.

Why am I participating?

This actually is a way for me to support my friend Vicki.  Since I know what it's like to lose your best friend, I am supporting Vicki because her best friend passed away from Lung Cancer.  She had suffered from an intestinal cancer before that in 2008 so she had a very long journey that her friends stood by her through. 

Just imagine having to watch one of your best friends or family members suffer slowly and there's NOTHING you can do. 

So to help her legacy live on I'm running in her memory. 

I've NEVER run one of these things before, I just walked the mile last year so this is going to be interesting.  I'm actually spending the next 2 months before this event running on an almost daily basis to get myself ready.  It's a great reason to make myself start exercising more!

How Can You Help?
You can donate here.

Or you can register to run or walk and make sure you search for Team Kendra so you can join on my team!! 

If you plan to attend make sure you check out the Facebook Event.  

You can find all the event information here.

Comfortable Feet with currexSole

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For years I've struggled with foot issues, making it so uncomfortable to run that I've sacrificed a healthy exercise routine!  Fortunately for me there is an amazing insole out there called RUNPRO by currexSole that has an amazing specific fit that's in line with the current footwear science and technology.  These insoles won't interfere with shoe construction and their insoles move WITH your feed instead of restricting them. 

 

Their fitting system is based on foot type, body weight and leg/knee angles.  This is such an accurate way to get the right fit for your feet.

 

Wearing the right insole can help prevent injury to your legs and feet so it's always important to invest in a quality insole!

 

The RUNPRO insole is awesome because it's so lightweight and very supportive.  There was so much less fatigue in my feet and calf muscles after my jog.  These fit perfectly and discreetly into my favorite pair of sneakers too.   I was also impressed that they didn't cause my feet to sweat and they really made it more comfortable every step of the way down my road!  If you like working out and running you really need to invest in a good quality insole like RUNPRO from currexSole!