Shrimp Tacos Anyone? by Martha 4.28.10

I know it's not time for recipe of the week, but this has to be one of my family's favorite recipes. I just had to share it now! If you like fish (or not, cause you can't really taste the shrimp) then you will definitely LOVE these!

Shrimp Tacos

2TBS Extra Virgin Olive Oil
2C precooked shrimp (I buy the mini frozen shrimp bags)
2C black beans (rinsed/drained)
1C salsa
Feta cheese
8 Corn taco shells

Place olive oil in large skillet over med/high heat. Add precooked shrimp and heat until thoroughly warmed through. Add black beans and salsa. Continue to heat, mixing thoroughly. Cool mixture slightly and add feta cheese (I just placed mine on tope of my taco after everything was added) Spoon mixture into tacos and enjoy! YUMMY! So fast, so easy, and perfect for summer! Hope you like'm!

Cali's crazy day! Chest/Triceps 4.27.10

If you know me at all, you know I love a routine life. But as we all know that some days are just plain crazy! Today was one of those days but I tried my best to keep it together. I couldn't make my regular morning workout so I went later that night. I have a hard time with this because my body wants to wind down and relax after 6pm not get all energized up. It took some great self talk and a fabulous preworkout supplement. Here it goes! Hint: Take it up a notch and try doing it faster than before. I know you can do it! Get that heart rate up and down and you'll feel the difference. Make yourself sweat!

Warm up: Elliptical 10 minutes/setting 15

Do each circuit 3 times!
Circuit 1:
flat bench press 10's on each side 20 reps
tricep dips 20 reps
jumping lunges 30 total
wide leg squats w/40lb bar across upper back
crunches on bench-40 reps
standing calve raises until failure

Circuit 2:
Leg extensions (machine) 50lbs 20 reps then down 30lbs for 10-15 reps
tricep push ups 15 reps (keep your elbows in)
wide push ups (chest) 15 reps
one-legged lunge on bench (no weight) 20 each leg
run in place for 1 minute (last 20 seconds, high knees)
kick outs for abs (on bench, sit on edge and kick legs out and hold in core) 30 reps

Circuit 3:
fly machine 50 lbs 15 reps
triceps pull downs on cables (depends on what one your using for lbs) heavy enough to struggle but light enough to keep form 20 reps
jumping squats 30 reps (jump as high as you can then get as low as you can)
holding 10's in each hand, do oblique crunches, standing, side to side
one legged calve raises, until failure each leg

If this isn't enough get on the bike and crank up the tension to the point your legs are moving slow but your heart rate is sky high! I love this!
Remember: Always, always, always have a water bottle with you when you work out! Replenish your body with fluids is key! Happy sweating!

My new favorite clean eating food: Quinoa (keen-wa) Love it! It is a great carb and has protein to boot! You can substitute it for your morning oatmeal if you are choking down oatmeal...Jaime :) Try it please! You can get a big bag at Costco or at any health food store! 1 cup dry makes 4 cups prepared! Yummy! My kiddies love it too! I'll post some recipes I've used with it this week. Hope you all are doing great!

Recipe of the Week by Martha 4.26.10

Now that the competition is over, I like to throw in a few carbs that I didn't eat while I was in training. This recipe I think is great because it's quick and easy while not going overboard. It reminds me of Subway...and I LOVE Subway!

Chicken Wraps:
1 FlatOut Flatbread Wrap
4oz cold chicken (you should have some pre-made in your fridge by this point) :)
pinch of mozzarella cheese
dash salt & pepper
brussel sprouts
thinly sliced red onion
1 - 2 slices of cooked turkey bacon

Add all ingredients to your wrap. Roll up and placed on a skillet with 1- 2 TBS of extra virgin olive oil. Heat through until wrap is slightly brown, then flip and repeat on the other side. Remove from heat and add:

diced fresh tomatoes
spinach leaves
cucumber
1/2 avocado

Slice in half and enjoy! I use toothpicks to keep this massive wrap from coming apart. The nice thing is, you don't have to use all the ingredients, just use what you have around the house. You can't go wrong with a heated wrap and a few cold ingredients. YUMMY!

One other thing I've been enjoying is Kashi "Go Lean" cereal. It has 14 grams of Protein! I take 3/4C of that with almond milk and some strawberries before I start my day. So good during the hot summer mornings!

Happy Clean Eating!

Martha

Cali's yummy food 4.20.10

I took my own advice and made the "recipe of the week" tonight for dinner and it was delicious!I love Turkey Muffins! Hope you all try it soon. Here what today looked like for me....

Meal 1: 1/2 cup oatmeal w/cinnamon & 1 TBSP flax seed
Meal 2: preworkout-NO SHOTGUN
Meal 3: protein pancakes smeared w/ 1 TBSP Naturally More peanut butter
Meal 4: protein shake w/ red pepper
Meal 5: 3 turkey muffins with spinach salad & balsamic vinaigrette
Meal 6: 2 wasa crackers w/ 1 TBSP Naturally More peanut butter
Treat: handful of dark chocolate chips (if you know me, you'll know I have to have a treat almost everyday :)

My sister found the BEST peanut butter and shared it with me. Thanks Quincey, I love it! It's called, Naturally More. And oh is it ever! It contains: roasted peanuts, wheat germ, flax seed, cane sugar, egg whites, honey, & flax seed oil. Nutrition Facts: 2 TBSP Calories: 169 Fat: 11g Carbs: 8g Fiber: 4g Sugars: 2g Protein 10g! It also contains Omega-3 & 6. Above all it tasted divine! She got it at Walmart in Las Vegas. I haven't looked here but if I find it I'll let you know and you do the same. Thanks for listening!
Food for Thought: If you don't get enough fat, you'll crave carbs because the body turns carbs into fat." (Aim for 20%-35% of daily calories from fat)

Cali's Monday workout & diet 4.19.10

Today was a tough day to "get back to it." Monday workouts can be a bit hard when you've fallen "off the wagon" like I did. We've all done it. Too much sugar! But the past is the past and it's time to buckle down and eat clean and workout hard.

Remember...water, water, water! If your hungry all the time, try drinking a full glass of water and waiting 10 minutes and see how you feel.

Meal 1: 1/2 oatmeal with 1 TBSP flax seed
Meal 2: preworkout; NO SHOTGUN
Meal 3: chocolate protein shake (mixed w/water) 1 apple
Meal 4: Tuna Sandwich:
1 can light tuna mixed w/ 2 TBSP Greek Yogurt & pinch of Chile pepper
100% whole wheat Sandwich Thins (by Oroweat)
with spinach, tomato, pepper
Meal 5: 1 cup Greek Yogurt w/ handful of sliced strawberries & 1 TBSP flax seed
Meal 6: Turkey burger wrapped in lettuce w/ tomato & spicy mustard
Treat...Family Night! Ice cream with the kids :) Yummy!

I worked my shoulder this morning along with some glutes and quads.

Warm up on elliptical for 10 min. (Love watching Live w/ Regis & Kelly:)
These circuits should be done 3 times each and with speed but still using perfect form. I rest in between only long enough to lower my heart rate.

Circuit 1:one-legged dead lift on smith machine (squat rack where the bar is attached and slides up and down)
side lateral raises 10 lbs - 15 reps
over head press 10 lbs - 15 reps
bent over flys 10 lbs - 15 reps
jumping squats 30 reps
standing calf raises until failure

Circuit 2:
up right row 30lbs - 15 reps
standing lunges 30 lbs - 10 each leg
jumping lunges 30
forward raises 10lbs - 10 each arm
push ups 20
run in place 60 seconds
crunches on ball 40

Circuit 3:
later bench jumps 30
push up (concentrate on shoulders, on toes!) 20
one legged lunge (back foot rests on bench) 15 each leg
bicycle crunch on bench 40
lateral flys with machine (as heavy as you can go)
jumping jacks 50 (I do these as fast as I can only moving my arms like a lateral fly, not over head)
calve raises with toes out, ballet style, until failure

I finished this workout with 15 minutes on the staionary bike with the medium to high tension. Happy workout! Let me know if there you have questions. Thanks for reading!

Recipe of the Week 4.19.10 Cali's Turkey Muffins

I love turkey muffins because they are so simple and pre-portioned for you. Not to mention they taste fabulous and they're packed with protein and carbohydrates. They are great for on the go or for a nice meal with the family. My girls love them!

Preheat oven 350 degree
Combine in large bowl:
1 package (raw) Jeanie O. 99% Fat Free Ground Turkey (I think it's 1-1.5lbs)
1 cup old fashion oats
15oz can diced tomatoes (I like the roasted garlic or cilantro flavored tomatoes)
1 zucchini grated (I've used squash too and it works)
2 egg whites
season with whatever you like (I use Mrs. Dash-I love all the flavors)
(You can get creative with these, add whatever veggies you like)

Spray muffin tin with cooking spray. Spoon meat mixture in 12 muffins evenly. Place in oven for 30-35 minutes. Let cool for 10 minutes. Enjoy! 3 muffins makes a serving. When I serve this we usually just have veggies drizzled with Olive Oil or a nice colorful salad. I've even eaten them cold on the go and they're great! I hope you like them. Happy cooking and eating!

Rindy Shout Out!

We want to congratulate Rindy our sweet friend who has been following our blog. She announced she is expecting her 3rd baby! You should see her ladies...she is an animal in the gym and looks amazing! You can do it too, no matter how many children you have! Great job Rindy! We love you! Keep up the good work!

Your Basic Nutrition Needs 4.15.10

I've gotten a lot of questions on what type of foods you should be consuming if you are trying to be more healthy. I understand it can feel a bit overwhelming if you've never really known what's considered truly healthy or not. Like we've said before, this is a PROCESS. It's definitely not a lifestyle either of us obtained overnight. So I am going to give you the basics and you can make this your first step in educating yourself and get moving in the right direction! Yay! Are you feeling fit and healthier already? I am!

So lets get started.... 1st of all I would like you to understand that it's important to eat 6 times a day. 3 meals and 3 snacks. Trying to eat every 2-3 hours is a great place to start. I found that if I stick to this, I am not as hungry (or EVER hungry) and so that makes it easier to refuse the bad foods.

Now the next thing to think about is WHAT you are going to feed yourself at meal/snack time. I've learned that at meals you want to eat a protein, carb, and a fat. For snack-time you want to consume a carb and a fat OR a carb and a protein. This will feed your muscles and keep you feeling fuller longer. Just what we want, right? Right!

The last thing we need to know is "what foods are good proteins, carbs and fats". This took me a long time to figure out actually. My best source of information is not on the front of a food package (like: "fat-free" or "multi-grain" or "no sugar added"). It is in the INGREDIENTS. I ALWAYS check the ingredients on every package I buy...it's habit for me now. The first few ingredients are the most important because that is what is mainly in that particular food. I stay completely away from foods that say "high fructose corn syrup", "enriched flour", "hydrogenated oil", or "sugar". These are red flags that you need to put the package back on the shelf!

Alright, now a list of some foods that will help get you started on your journey to health and wellness. I will put the foods into groups so you can easily pick and choose which foods you want to combine for each of your meals and snacks. These are all just foods that work for me. I'm not saying these are the ONLY foods you can eat, I'm just saying this is what I use and what has worked for me personally. Take what you want from this.

Proteins:
Any type of fish (canned tuna - although high in sodium, tilapia, mahi mahi, salmon, halibut)
Whey Protein Powder (watch out for high sugar content and how many calories are in it. I recommend talking with a health food supplement expert to find out which protein powder will be best for you and your goals)
Egg Whites (eating at least 4 or 5 at a time)
Ground Turkey
Chicken

Carbohydrates:
Sweet Potatoes (I like mine with cinnamon)
Oats (and not the quick oats. I buy Quaker Rolled Oats)
Spinach (frozen or fresh)
Rice Cakes (watch the ingredients when you buy flavored ones. I just buy plain ones and dip them in Peanut Butter or Almond Butter)
Wasa Crackers (in the cracker isle in any grocery store-I dip them in almond butter)
Bananas
Celery (don't go to crazy with the Peanut Butter and/or Almond Butter if you choose to use it as a spread)
Green Apples (Less sugar in the green ones)
Red Peppers
Brown rice
Quinoa
Whole Wheat Bread (if it doesn't say "100% Whole Wheat" on the package, don't eat it)
Whole Wheat Pastas (read the ingredients and make sure it doesn't say any of those red flag words)
Couscous (Reading the ingredients as well to find the healthiest one)
Bran Buds (in the cereal isle. I eat it with applesauce and cinnamon and/or strawberries)

Fats:
Almonds (12 at a time)
Almond Butter (eating no more than 2 TBS at a time)
Adam's Peanut Butter (eating no more than 2 TBS at a time)
Flaxseed (can get at health food stores - must grind it or buy it already ground. Your body won't digest the hard outer shell)
Wheat Germ Oil (health food store also. Taking about 2 TBS / day)
Avocado (eating no more than 1/2 at a time)
Cooking with Extra Virgin Olive Oil

Sugars:
Strawberries
Raspberries
Craisens
Honey
Agava Nector (in the syrup isle)
Applesauce (read your ingredients when choosing the right one)
Dark Chocolate (in moderation!)

Yummy spices I use:
Mrs. Dash (any flavor)
Italian seasoning (not dressing...but the dry packets)
Cinnamon
Salsa
Balsamic Vinegar
Salt and Pepper (in moderation)
Fish Seasonings
Honey

Sugar-Free Jello is an ok treat as well.

As you can see, there is a lot you can eat and mix and match to make delicious meals. Tosca Reno's Eat Clean Cookbook is a great resource for meal ideas as well as Oxygen Magazine's recipe's they feature each month. These are 2 staple books you should have in your home. South Beach Quick and Easy Cookbook is another favorite of mine as well because nothing takes longer than 30min to prepare and with a family to take care of, that is sometimes a life-saver! And my kids LOVE it!

I hope this has been able to help get you started in the right direction. You can now easily choose something from each category and create a meal or a snack with very little effort or thought! I hope this proves to be useful for you!

Thank you,
Martha

NGA Competition Pictures You Asked For...

NGA Competition Pictures

Firm, Hard, Fit Legs Anyone? by: Martha 4.15.10

Did this workout this morning and just knew I would have to share it with you all. One thing I think would be helpful, is if we could have comments on some of the exercises we post that you may not understand how to do. Then we can take some quick photos of them to maybe help a little on the understanding of form.
Ok, you ready! Here we go!
Warm up 10 min.
We will be doing 4 circuits today, so be sure to have your water handy and maybe a towel...because you will be sweaty!

Circuit 1: Repeat 3x.

Run sprints length of bball gym down and back (2x)
Arms over head holding 40lb bar and do wide leg squats 10reps
Box jumps 10 reps

Circuit 2: Repeat 3x.

Squat machine increasing weight each set (12, 10, 8reps)
Hamstring machine increasing weight each set (12, 10, 8reps)
Jumping lunges (20 - 10 each leg)

Circuit 3: Repeat 3x.

Leg extension machine increasing weight each set (12, 10, 8reps)
Hamstring kick-back machine increasing weight each set (12, 10, 8reps)
Jumping squats 20 reps

Circuit 4: Repeat 3x.

Hamstring curl machine increasing weight each set (25lbs, 27.5lbs, 30lbs) 12reps
Seated squat machine (3- 45lb weights on each side is what I used) 10reps
Ice Skater move 26reps

It's GREAT to be sore in those areas we all work so hard to shrink, isn't it? Hope you like this workout! I did!

Martha's Plyo Workout That ROCKED! 4.14.10

Alright everyone! You ready to sweat!? This workout will totally show you what you're made of! I really enjoyed this one. My coach told me if I want to increase lean, cut muscle, workouts like this will really help (along with the right supplements like protein shakes right after your workout). Here we go...4 circuits to get through today ladies!

Circuit 1: Do this 3times
Bar over head (hands very wide, shoulders up into your ears as best you can and arms slightly behind ears) with wide legs (toes turned out at 45 degrees) - 10 squats

Hands on a high bar (toes still able to touch the ground though) then jump your feet up to hit the bar "Toes To Bar" for 10 reps

Box jumps for 10 reps

Circuit 2: Do this 3times
Decline bench full range of motion sit ups. So lay all the way back with arms over head, then come all the way up and touch your toes - 15 fast

One-Legged Bench Step Ups. So one foot is on bench, the foot on the ground will come up (as you push through the foot on the bench) into your chest. Repeat same leg very quickly for 10, 15, 20 reps each leg

Dead lifts (I did 95 lbs) for 10 reps. Form is VERY important on this. Be sure you have a mirror and your back is FLAT FLAT FLAT. Run the bar down your shins and back up. Don't let your knees come over your toes in any exercise you do really.

Circuit 3: Do this 3times
Holding 10lb plate do standing oblique crunches for 15 quick on each side

Lower back pad (don't know what it's called, but your thighs are leaned up against a pad and you do lower back raises on it) for 20 quick

1st set: Jumping lunges for 20 (10 each leg) / 2nd set: Speed-skater Move (should post a pic of this I guess) for 30 / 3rd set: Jumping squat for 25 reps

Circuit 4: do this 3times
Hanging Abs for 15-20 each set

Air Squats for 50 QUICKLY

You should be sweating, heart rate is up (only to come down in between circuits) and you are moving moving moving constantly. Really push yourself and see what you are capable of doing today. Try to surprise yourself with your abilities! Remember, form is KEY. If you don't know, ask a trainer on what proper form is.
Let me know how it goes! Happy workout everyone!

Cali's food & workout for 4-14-10

Here's a day in the life of Cali...

Meal 1: 1/2 cup oatmeal w/2TBSP ground flax seed mixed with 1/2 cup Greek yogurt with sliced strawberries
Preworkout: I love "NO SHOTGUN" it gives me energy to soar through my workouts with energy to spare. You HAVE to get some!
Meal 2: protein shake(mixed with water) 1 apple (post workout)
Meal 3: 4oz. Tilapia w/ 10 asparagus spears drizzled with olive oil
1/2 cup brown rice
Meal 4: 2 wasa crackers smeared with 2Tbsp almond butter & 1/2 banana
Meal 5: Strawberry Spinach Salad (featured recipe of the week) w/6oz Salmon
Meal 6: protein shake & 1/2 banana

Yummy! I love fish! I cold seriously eat salmon every meal. I hope this will give you some ideas. If you have a great meal or snack that you'd like to share, feel free. I'm always looking for yummy ideas. Happy eating!
Now for the fun part, getting my sweat on. Wednesday for me is mostly a cardio day where I take TURBO KICK in the morning for 45 minutes then finish up with a few shoulder workouts and some abs and call it a day. I love this class because it changes it up and gives me a chance to act like a goof and get a great workout at the same time. Try taking a class to spice things up a bit. You won't be sorry you did. Now for the shoulder exercises I did....

20 upright row (straight bar)
20 over head press ( straight bar)
20 bent over flys-10 lbs

I did this one right after the other and got a great pump. Do this 3 times in a row.
For abs I did 3 sets of 25 knee raises, 3 sets of 40 crunches on ball, 3 sets of 40 bicycle crunches. It was a great workout! Ask Martha, she saw me afterwards and I was sweating like a pig! No lie! Good luck! Tell me about your new class you try for the week. Talk to you soon!

Recipe of the Week (4-13-10)

Strawberries are super cheap right now so take advantage. They're a great way to add lots of flavor and give you the sweetness all our bodies crave.

Strawberry Spinach Salad w/ Tilapia

2 cups fresh spinach
handful of sliced strawberries
sliced red onions
5-6 chopped almonds
4-5oz Tilapia (or any lean protien)
Balsamic vinegar or apple cidar vinegar for dressing

So light and fresh! I could eat this everyday! Enjoy!

Get them while their HOT!

FYI: If you love Oxygen Magazine as much as I do then you'll love to hear that I just spotted 2 Special Issues on stands! Clean Eating Issue and ABS Collectors Issue! Love it! I especially love the Clean Eating special because it has so many fresh ideas and they're all so yummy! I get caught up eating the same thing and it's nice to change it up. Bonus, the ABS issue! So many great new workouts for that six pack of yours, just in time for summer. Remember, diet and abs go hand in hand, you can't have one without the other. Lets do it together! Get yours now and tell us your favorite recipe or ab workout. We'd love to hear it. How are all of you doing? Let us know what we can post more of or less of. We are always here. PS. I bought both of these issues at Target.

Martha's Competition (4.12.10)

I have had a lot of people asking how I did in my very first figure competition last Saturday. Thought posting it on here would be a good way to keep you all informed! First of all, I must say that with everything I've learned and all the practice I've put in everyday with my mandatory poses, I truly feel like I did my very best. I was very excited to be there and be a part of everything. Funny enough, I kept waiting for the butterflies and nervousness to set in, but it never did! Getting onstage was SO much fun. It is so rewarding to be out there and show the judges what you've been working so hard for! I didn't know if I would do very well, but I did know that from everything I learned, I couldn't have changed anything to make it better. With that being said, I was asked to come out as one of the top 3! Before I knew it, they were handing me the 1ST PLACE TROPHY!!!!! Now that was the perfect ending to a LONG 3 months! Never felt so happy (besides getting married and having my 3 kids) than I did at that moment! I want to thank everyone for your encouragement and kind words. I felt so motivated from all of you and your great feedback! This has truly been a wonderful journey for me! Thanks again everyone!!!! I hope you all know that if you really set your mind to something and truly commit to it, amazing things will happen. You will feel the transformation happen within you that is undeniable and then the exterior will follow. It all starts from within!

Shoulder workout!

There's nothing I love more than a nice round shoulder on a gal. You? Here's my shoulder workout. Hope you like it and feel the burn. Remember to do each circuit 3 times and try to keep your heart rate up during each circuit then only rest long enough to bring it down. Happy shoulders!

Warm up: 10 minutes stair stepper

Circuit 1: side lateral raises 10 lbs- 15 reps
up right rows 10 lbs- 20 reps
bend over flys 10 lbs- 15 reps
standing lunges 20 lbs- 20 each leg
calve raises- 50
crunches- until failure

Circuit 2: seated dumbbell presses 20 lbs- 12-15 reps
standing forward raises(both arms together)10lbs- 15 reps
seated bent over flys 10 lbs- 15 reps
one legged lunge on bench holding 10's in each hand
run in place 60 seconds

Circuit 3: push ups on toes 20 reps
jumping lunges 30 total
Arnold press 15lbs-15 reps
jump rope 60 seconds
crunches on stability ball
seated calve machine

I have been finishing my workouts on the stationary bike and crank up the tension so I'm moving pretty slow and my heart rate is through the roof. I also turn it down for 1 minute then push it again super hard for 30 seconds for intervals. This is a great fat burning tool. You should feel it in the morning. If not, turn up the heat!

Good Luck Martha!

Just wishing Martha a big "GOOD LUCK" for her first figure competition! You go girl! She has worked her butt off and all it's all about to pay off. She has been so dedicated to dieting and working out and it shows. Martha is an inspiration to all who know her. Can't wait to hear how it all goes. Bring home the big 1st place trophy! Good luck!!

Happy Egg Eating! 4-6-2010

Hey it's Cali! How was your Easter? Ours was fabulous! If your house is like ours right now you've got about 4 dozen hard boiled eggs just staring at you every time you open the fridge. Just think...protein, protein, protein. Each egg white has almost 4 grams of protein. It's cheap protein too! I have been using them for my snacks and meals. I have them on my salads, in a wrap, in my oatmeal, just about anything I can come up with. I love it! But the thing I don't love is ALL this Easter candy!!! Help! My girls got so much between the Easter Bunny, and both grandparents that we filled 4 big bowls. I put them "out of sight!" This gave me more motivation to keep the clean foods stocked up so there was no excuses to climb up and dip into the treasure bowls. This is my "egg day" menu:

Meal 1: 1/2 cup oatmeal (not instant but old fashion) 5 egg whites
Meal 2: apple with 2 tbsp almond butter
Meal 3: 6 egg whites tossed with spinach, tomatoes and salsa stuffed in 100% whole wheat wrap
Meal 4: 2 Wasa crackers with 1/2 apple sauce and handful of walnuts
Meal 5: Spinach salad topped with 5 oz. salmon, 1/2 cup red beans, red onions, strawberries and apple cidar vinegar for dressing.
Meal 6: 5 egg whites 1/2 apple

16 eggs down, only 32 more to go! Yummy! Let me know what you think. Happy eating!

Featured Recipe of the Week (4/3/10)

This is something new that I've tried and I've had it now for 3 days straight because I think it is SO DELICIOUS! I hope you do too!
The thing that is so great about this is it has your protein, carbs and greens all in one with no guilt afterwards!!!


Chicken & Bean Salad

Large bed of fresh Spinach
6oz Chicken (4oz if you are having it as a snack)
3-4oz Red Beans (can use Chick Peas, Black Beans as well)
Garnish with Balsamic Vinegar

Enjoy!

Leg Day!

It's leg day and that mean get ready to work. I love working my legs because it's the biggest muscle group which means more muscle to burn fat. That's what I love about gaining lean muscle mass. Muscle burns fat hours after your workout! Genius! Let's hit it hard today.

Warm up on elliptical for 10-15 minutes increasing tension every couple minutes to the point your breaking a pretty good sweat by the end. Make sure you are pushing yourself to the limit. No set should be easy, make it difficult.

Leg extension-as heavy as you can do- 3 sets of 10-12

Jumping squats-3 sets of 30

Leg press-at least 45's on each side then build as sets progress- 3 sets of 10-12

Squats on smith machine- at least 25's then build as sets progress- 3 sets of 10-12

Walking lunges- 40-50lbs barbell across your upper back- 20-30 down one way(basketball court or anywhere that has space)

Step ups-(on bench) Holding 10-15lb dumbbells 15 each leg

Jumping lunges-3 sets of 30

Make sure to stretch you quads and hamstrings after your workout to lengthen those muscles out. This will help with the soreness. Great Job! If you have time jump on the treadmill or bike for some sprints. Please don't hesitate to send me a quick question about anything. Happy legs!

Get to know Cali!

Hey everyone, I'm Cali. I am a mother of 3 darling girls and have been married for over 8 years. I am a stay at home mom and feel so fortunate not to have to work. I love being a mother and it's what comes first in my life. But I do love fitness! I make time everyday to go to the gym for 60-90 minutes and feel amazing after every workout. 6 years ago I attended a bodybuilding/figure competition and was hooked. I was so inspired by the woman on stage that I just had to do it. So I did! It took more time and dedication than I ever thought it would but it paved the way to where I am right now. In 2005 I competed in my first figure competition and placed 3rd. It was such an amazing experience. Not everyone has to take it to that level but I want to help you reach your fitness goals. I don't know everything there is to know about nutrition and I'm not a personal trainer but I do know what has worked for me and hope it will help you. My healthy lifestyle has been in the making for some time now so please, start small. Incorporate a little here, a little there. I want you to think of it as a lifestyle change, not some diet that you are on for 12 weeks and then go back to your regular routine. This is life changing and it will help you fell better, look better, and be happier! Who doesn't want that? I do. I have found after having 3 kids that my hormones were all out of wack. I got the baby blues with all 3 and found that it was either take an antidepressant or workout and eat right. I chose the harder path and it has paid off. I love being a good role model for my girls and hope they will learn to be healthy and happy. I look forward to hearing from you. Please leave comments and questions about anything. Talk to you soon!