How-to: Grow a Meyer Lemon Tree (Part 3)

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Where we left off…..

A friend of mine and my cousin told me that I’d have to graft them in to another plant, because their root systems on their own aren’t strong enough.

WHHHHHHAAAAAAAT!?!?!

whaaaat

The research began…..

  • The best time to graft lemons is between November and April.
  • Meyer lemons can be propagated easily from cuttings, or grafted to sweet orange or rough lemon rootstock.

I initially grew 8 plants from seed. Once they started getting big enough to continually go into bigger and bigger pots, I decided to pick the 4 strongest plants and repot them into the latest larger pots. I now have 4 strong plants that are about 1.5 years old. From what I’ve read this is about the time that they need to be grafted.

I think at this point, I’m going to have to find a professional to graft these trees for me or give them away to someone who can do it and grow these plants into fruit producing trees.

Out of My Depth

UPDATE: I was recently told that they do not need to be grafted, just planted in the ground. I’m not sure if my current house and backyard is an ideal location for lemon trees??

Perhaps I’ll do both….I am going to give two of my trees to my step-mother who is already experienced and has producing Meyer lemon trees. And maybe go ahead and plant the other two in my yard….?

While this started as an experiment that has been somewhat successful, I’m out of my depth on this…..I guess we’ll see how it goes….

Resources

Citrus Plant Fertilizers

How-To Articles

 

To Track or Not To Track, That is the Question

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As with most nutrition questions the answer is “it depends”…..blink blink….seriously though, it depends on the individual.

I personally despise the time and effort it takes to track calories and macros. However, I have found it helpful to do in short duration to see if I’m eating enough protein and to do periodic check-ins to make sure I’m eating enough calories. If I decide to actually do a shift in number of fat or carbs or cycle then I usually have to track for a few week to a month to get in a good groove.

When Not to Track

If you are the type of person who has dieted most of their life and has unhealthy relationship with food and diets, I suggest NOT tracking. It can make people neurotic and extreme and generally unhappy. I advise not tracking for the purpose of “staying under a certain calorie level” for the purpose of restriction.

For more information on this topic, please check out the posts listed below.

For these folks I recommend doing a “portion size” approach. Meaning, protein the size of the palm of your hand, all the veggies you can fit in, starchy carbs the size of the front of your closed fist (more if you are super active), added fat the size of your thumb. Or on a normal size plate, ½ the plate of veggies, ¼ protein, ¼ starchy carbohydrates, and 1 tablespoon of added fat. Eat it all.

When to Track

I think that for most women it is important to track when there is a suspicion that you are not eating enough calories or enough protein. Both of these are super common among women specifically. Thanks to the pressure of societal standards many women under eat. Stop that! Eat the food!

The point of tracking isn’t to see if you were “good” or “bad”; food doesn’t have morality. It is to obtain data to see if you need to make adjustments to reach your goals. Like seeing how many M&Ms or in my case Margaritas are sneaking into your week.

I find that when I track, I put forth more effort to eat more protein and less sugar. I want to make sure that I’m eat enough calories to sustain my life and activities. To make sure I’m eating lots of veggies and not just chips, salsa, and cheese for dinner. I know you feel me! Not that there is anything wrong with that….clearly I do this with some frequency to bring it up.

It can be a good way to stay accountable to yourself and your health goals. It is also a good way to do periodic check-in to make sure, over time, you are still eating enough calories and protein.

Side Note: It goes without saying that if you are a physique, bikini or bodybuilder competitor you will track.

Tracking Isn’t a Way to Live

If you have never tracked your food, I think you should try it. Even if it isn’t in an AP with calories and macros, just write down everything you eat in a day for a month and then review it at the end of each week. You will see trends and where you can make better choices towards better health.

Tracking isn’t something that I recommend people do long-term. Again, it is time consuming and can drive you to an unhealthy extreme mindset.

Eat the food! All the food! Just eat!

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10,000 Steps per Day

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My job is considered a sedentary job. I work in corporate America at a desk job. I am at my office for about 9 hours per day. I commute to the office sitting in my car for approximately 30 minutes each way. That is the potential to be sitting for about 10 hours per day, not counting when I sit and watch TV or sit in the car, at dinner, or at church in the evening, which is another 1 to 3 hours per day. Now I’m up to 12 hours of potential sitting per day. That leaves 12 hours, 7 – 9 of which I’m sleeping. Honestly, I’m not sure what I’m doing those other 3 hours (1 hour in the AM getting ready for work and I guess another 1 – 2 hours doing home chores). Generally speaking, you can see that the majority of any given day…I have a large potential towards sitting.

About 4 years ago, I bought a FitBit to help me track my sleep, because my sleep quality was really poor. This is still one of my primary purposes that I use it for. BUT, this device shed light on how much movement was lacking in my day. I set a goal of 6,000 steps per day. I often times didn’t make it. As my health improved and my energy levels increased, I upped my step goal to 8,000 steps per day. I often times didn’t make it. I couldn’t figure out how so many people were making 10,000 steps per day happen. Over time of putting forth a little more consistent effort, by taking a 30 minute walk at lunch every day, I was hitting 8,000 steps most days. Yea for me, right!?!

The lofty goal of 10,000 steps per day was looming over me. Should I up my step goal? How would I make it happen? Would 2,000 more steps per day really make a difference??

The short of it is…..2,000 more steps per day DID make a difference.

I wanted to set myself up for physiological success, because I was a bit intimidated by 10,000 steps….I’m still not sure why; it seemed like a BIG number….I told myself that I would drink more water so I could get up and go to the bathroom more often during the day. I then decided to bring my lunch from home so that I could split up my lunch break into two 30 minute walks per day (once in the AM and once in the PM hours). Once I started hitting that 10,000 step goal every day, my brain switched…I was no longer intimidated. Success!

But did you notice??

Because I decided to face my fear of 10,000 steps and up my daily walking goal by 2,000 steps, which looking at that number now it seems insignificant, the extra 2,000 steps created 3 consistent healthy habits!

  • I drink more water
  • I prepare healthy meals at home instead of eating out
  • I move more throughout my day

The new daily plan I had created to achieve my 10,000 step goal per day created overall healthier habits, which made my body healthier. I feel good physically and mentally (most days); the two 30 minute breaks in the day allow me to step away and alleviate stress. I look forward to my walks each day and feel like something is missing, if for some reason I don’t manage to get both of them in.

I think I can safely say that 10,000 steps per day has changed my health (and life) for the better.

3 Steps to Full Body Healing

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The body is an incredible creation. Its ability to grow and regenerate is remarkable. I believe that given the correct inputs the body will heal itself. The body is designed to live, it wants to live, and there are feedback loops / built-in mechanisms for the body to use to increase longevity.

A few feedback loops that exist in the body that we consider body dysfunction is actually the body’s way of keep itself alive, for example: insulin resistance, diabetes, reverse T3, hypothyroidism.

I have randomly and repeatedly heard people taking about various examples of changes they made to their diet and lifestyle that allowed their body to heal itself of some pretty serious diseases and dysfunctions.

If you suffer from a dysfunction or disease in your body, my very first suggestion is a food and lifestyle overhaul. 1) Remove the things that are offensive to the body 2) Replace the removed things with new things that promote healing in the body 3) Give your body time, consistency, and grace.

1. Remove

Remove Toxins

We live in a very toxic world. Think about what you put on your skin. What you breathe in your lungs. What you put into your mouth.

Swap out conventional for the least processed forms you can find and afford.

2. Replace

Replace

Super filtered clean water for the inside and the outside of your body.

Few Ingredient Safe Skin Care

Air Filters & Plants

Clean High-Quality Real Whole Food

  • There are lots of resources on my page. Here is a general one.
  • Here is also a post I did talking about growing your own Fresh Produce.

Clean High-Quality Supplements

I’m an affiliate for the three brands listed below, because I believe in them.

  1. Nutreince
  2. Doc Parsley’s Sleep Remedy
  3. Vital Proteins

Other Brands I like: Designs for Health, Biotics, Equip Foods, Paleo Valley, Pure Encapsulations, Thorne

3. Time, Consistency & Grace

Each organ in your body has cell turnover and regeneration; given the correct nutrients and enough time you can build a new healthy body! Not all cells turn over at the same rate so parts of your body will be younger than others….soooo not a completely new body all at once.

Check out these interesting articles:

If you find yourself with a body dysfunction or disease take away the toxins, give your body the things it needs to heal, and give yourself some time (and lot of sleep).  Your body can and will heal.

Consistancy

This day in age we’ve gotten accustomed to instant gratification; this is not how healing works. There is no quick way to do this. It take time and consistency. If you want to be healthy and live a long time you have to change your thinking around what it takes….it takes time and consistency…..day-in-day-out for the length of your life. There is no end point. There is no “when I get there” to arrive at.

Give yourself grace every day on your life journey and health journey, because beating yourself up for something as insignificant as eating a cookie doesn’t do you any good.

do not resist change

I think the most difficult thing that took me forever to accept is that my body has changed and will continue to change as I age. The needs my body has over the span of my life has and will change. This is why no one way of eating or exercising will be the end-all-be-all for the entirety of your life, it will change just as your body changes and the needs of your body changes.

Embrace the change! It occurs weather you embrace it or not.

 

 

 

 

What’s the Point?

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I purposefully decided to not post pictures in this post.

In the 1600 to 1700’s the more voluptuous women were the better. The ideal look of femininity and sex was also that of status of wealth and health. Lovely lady lumps and bumps were sought after.

In the early 1900’s the ideal body for women was a dramatic hourglass shape; busty with large hips and a small waist.

By the 1920’s the ideal body for women was shapeless, straight up-and-down with no curves showing. No noticeable bust or waistline.

Curves were back in style by the 1930’s for women. To help in this endeavor the padded bra was inflicted upon us.

This changed yet again in the 1940’s to a more every-day-woman look; slender but no extreme curvature.

Yet again in the 1950’s the hourglass figure was back in style! The Pin-Up Girls were in town.

By the 1960’s American women were throwing back to the 1920’s to an almost pre-pubescent small, slender, no curve having stick-like figure….thanks Twiggy….

Thank goodness for the 1970’s when a more muscular look became the ideal, in my opinion is more attainable for most women in general. Women wanted a tan, and wore natural make-up and hair styles. This is my preference now, minus the consistent desire to be thin.

Somewhere in between these two decades, I’m pretty certain all the cocaine was helping these women out. Don’t do that!!!

In the 1980’s, Jane Fonda took this ideal to a whole new level with her crazy bendy exercise videos. Super tall, thin yet toned (aka: muscular) bodies was all the rage. Again….too bad short girls! I don’t think short girls have ever been socially popular.

In the 1990’s women were once again plagued with an unattainable super thin, hanger-like look. I can’t believe that women wanted to look like they were on heroin! They must have been on heroin to think that heroin-chic was chic.

The 2000’s brought us back to an hourglass look, combine with lean and toned.

Here is article one and two that I pulled information from for the above descriptions.

On a Personal Note

It is interesting observing women…..I just spent three days on an all ladies weekend that I do every year. Every year it is the same thing…..women talking about their weight, their exercise or lack thereof, their diet, their diet pills, how they were on a diet until this weekend and how they are going back on a diet after this weekend.

The continual sizing-up of each other and comparison of one another followed by over compensation driven by underlying insecurities. It makes me sad.

What’s the Point?

Society is fickle…..

Why do women continually jump through hoops in attempts to live-up to a body ideal that is unattainable for most of us? We can’t change our genetics. We can create a healthy body. We can create the best version of ourselves. We can do the best we can with what we were given. Why beat ourselves up? Why starve ourselves? Why workout so much that we don’t have a life?

Because fashion designers create clothes most can’t afford and even less can actually fit into? Because 2% of Hollywood’s rich and famous have managed to do both? Keep in mind that a large number of those folks also have ended up dead from drug overdoses.

As you can see from the above, history repeats itself…..you can also see that society changes its mind A LOT! Dragging us women along with it.

But guess what!? We don’t have to continually play into this cycle. We can choose to say no more of this insanity!

I encourage you to NOT follow society’s lead…..

Be authentic. Be what you are. Do the best you can with what you have. Treat your body like the temple it is. Be healthy. Be happy. Enjoy the diversity among us.

Girls Gone Strong is a fantastic resource for more on this topic.

I also recommend Jason Seib, if you need help changing your mindset.

 

 

Recipe: Deviled Eggs

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In my Mother’s Day Celebration post I promised to share my ‘almost-famous’ deviled egg recipe. My friend Ursula also asked me to post this, because her daughter Tracy is allllll about the deviled egg! As am I.

Tools:

  • Egg Cooker of Choice
  • Paper towels
  • Large Plate
  • Butter Knife
  • 1 Fork
  • 3 Spoons
  • Measuring Cups ½ and ¼
  • Measuring Spoons ½ tsp and ¼
  • Medium Bowl
  • Platter or Deviled Egg Carrier

Tools

Ingredients:

Set-up

Directions:

I typically pre-cook the eggs and bacon the night before and store in the refrigerator until the next day when I assemble the deviled eggs. You can do all the steps in the same day if you like.

Cooling Eggs

I really like my $20 electric egg cooker.  There are lots of them on the market for under $30.

After the eggs cook, I take them out using a towel (because they are HOT) and lay them on a towel on the counter until they cool, then I put them in the fridge.

However, cooking all your eggs in the Instant Pot works too; check out Predominantly Paleo’s post.

While the eggs are cooking, I slice bacon in ½ inch pieces and cook in a pan. Peppered Bacon is delicious with this recipe, but any bacon is good. Sprinkle lightly with garlic powder when cooking. Once it is brown and crispy I place it on a plate with a paper towel to cool. Once it is cool, put it in a Ziploc bag and place in the refrigerator.

Sliced Bacon Cooking

Assembly

Peel each egg. On a paper towel, cut each egg in half with the butter knife. Gently pry out the yolk with the knife over a bowl (so it will just fall in), then place the egg white in the egg carrier or on a serving platter. Lightly sprinkle the egg white with Cayenne Pepper and or Dill Weed.

Using the fork squish the yolks into a fine powder, making sure there are no large lumps. Mix in equal amounts of dill and sweet relish. Then mix in the mayonnaise, mustard, and spices.

The mixture should be moist and creamy, but not runny wet. Add the egg yolk mixture generously into each egg white and top with a piece of bacon.

If you want to add another visually appealing touch, sprinkle with dill or finely chopped chives.

Done. Eat. Enjoy.

 

 

 

Planning Our Summer Vacation 2018 – South Lake Tahoe (Part 3 of 5)

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  • Check out Part 1 on picking where to go and picking lodging.
  • Check out Part 2 on Food and Activities.

Packing List

About a month out I start a packing list; this will ensure that I do not forget anything for my trip at home by accident.

One important thing to consider when traveling is to look-up the average temperatures during the time you’ll be there. In South Lake Tahoe at the beginning of July the temperatures are from around 43 degrees to 76 degrees Fahrenheit. So, it is important to plan clothing to accommodate a vast temperature swings.

If you are going to be eating out a nice restaurants, checking for dress codes is encouraged, so you can pack appropriate clothing.

It is also important to take into consideration how many different activities will be done each day and what time of the day with the corresponding temperature, each requiring a different clothing option. I find bringing my favorites of each type of clothing works out well. We do have access to a washer and dryer, but who wants to do laundry on vacation?!?!??

travel-light-just-for-fun

Clothes

  • 3 Baseball Caps (all Houston Texans caps of course) – wear one on the plane
  • Undies (including: over-the-shoulder-bolder-holders and sports-bras) – I take at least 2 pair per day, since we’ll be active during the day and then showered and redressed for dinner
  • Fuzzy Socks (cause cold feet on cold nights)
  • 2 or 3 Jackets (one casual, one nicer for evening dinner) – wear one on the plane
  • 3 Jeans (black and blue)
  • 3 Capris (UV protection capris and 2 denim)
  • 3 Shorts (denim shorts, fabric shorts, and cut-offs)
  • 3 Workout Pants
  • Tank-Tops
  • T-Shirts
  • Long-Sleeve Shirts (+2 UV protection shirts)
  • Comfy Dresses (for nice dinners) (Carly & Julia)
  • Sleeping/Lounge Clothes
  • Swimwear & Cover-ups

Shoes

Beauty

Other Stuff

Health

Do not forget prescription medications. Make sure there is enough to last several days after intended return date.

Essential Oils

Take Your Vitamins

The following supplements will keep us healthy and feeling good on our trip.

Carry These, Just in Case

Technology

  • iPad
  • iPhone
  • 2 Ear Buds
  • Multiple Apple Charges
  • Apple Converter Cords
  • FitBit Charger
  • Portable Charging Cubes
  • Camera
  • Extra Camera Batteries
  • Camera Battery Charger

Below are some items that I suggest purchasing for travel:

Healthy Snacks for Travel & Arrival

As I purchase stuff for the trip, I pick one location, drawer or basket to start accumulating items that I’ll be taking with me, but not using between now and then.

Part 4 on The Week Before – Coming Soon!

 

 

 

Safe Skincare Brands

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I’m fairly certain there are thousands of safe skin care brands out there, so by no means is this list comprehensive. If you cannot find what you want or need from these brands then good luck to you….

No Regrets

Ingredients

Most safe skincare brands typically will boldly proclaim what is not in their products on their webpage, while also providing a list of what is. When you check out a skincare company online, under About Us or Ingredients or something like that, there should be a loud proclamation of what you will not find in their products. If the site doesn’t have that, it is likely that they use ingredients that are not ideal, despite their use of words like “natural” and or also using some identifiable ingredients.

ingredients

Check out this post for the “top ingredients to avoid in products”.

The EWG Skin Deep site and AP are good places to start when curious about a brand or product.

Suggested Brands

Keep in mind that no product or brand is perfect, but there are a lot of safer high-performing options out there; some of these are list below in alphabetical order. I’ve bolded the brands that I use and like. I’ve not tried or used all of the brands listed below, but do plan to try out products from other companies listed below in the future.

Check out this article: Best Organic Skin Care Brands of 2018: The Ultimate List.

What Do I Eat?

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If you have read much of what I post, you will see I believe the following things:

Diet Mentality

No-Diet-Mentality

Having said that, I also think you do not have to “diet”; you do not have to be “on” or “off” a plan or diet to be healthy or to lose body fat. You do need to be conscience, aware, mindful, and deliberate about what you are putting in your body; thus the list above.

I used to be a dieter. I used to use different ways of eating as a diet. When I found Paleo I was super sick, this way of eating rebounded my health to about as good as it has ever been. When I deviated, my health when down. Over the years, I still struggled with the mental concept of being “on” or “off” a certain way of eating, Paleo, Low Carb etc. As I moved through my most recent health struggles, over the past 4 years (with this last year being pretty good), I was forced to rethink my perspective around food and diets. I found a balance I didn’t know existed. Check out my post: Diet the Short Version.

Pursue Health

mental_vs_physical_copy.png

Something that I knew for a long time, but didn’t put into full practice (until now) is that a healthy body will automatically balance out its own body-fat to a healthy ratio. If you pursue optimal health, you’ll receive the wonderful and lovely side effect of a healthy body-fat percentage.

Side Note: I define “pursue health” as: 7-9 hours of quality sleep every night; lots of vegetables, meats, fruit as the first and most foods taken in; movement (walking, resistance training, sprinting occasionally); drinking adequate amounts of clean water; managing and eliminating stress; spending time with friends and family regularly; getting outside in nature and in the sun; and addressing skin care and other toxins coming in. For more information on this topic check out my posts: here and here.

While I had gotten to a point of carrying approximately 25 – 30 lbs of additional body fat, I also had gotten to a point that I was fed-up with “dieting” and I chose at that point that regardless of my body fat percentage, I was not going to torcher myself with diets anymore. I had to find a different driving factor. For me the #1 is to feel good (health) and #2 is to increase and maintain strong bones and muscles. #2 is particularly important as we age.

Finding a Healthy Balance

balance

I started making small and consistent changes with the items listed above; they add up over time, creating a health pursuing lifestyle.

The balance I found with food is this…..the majority of the time I eat lots of vegetables, meats, fruits, and starchy whole food carbohydrates because it makes me feel good and they are tasty. The starchy carbs I like the most are potatoes, sweet potatoes, and rice. Occasionally…..I intake alcohol, pizza, chocolate, Chick-fil-A, chips etc.

You know what???? I don’t feel bad about it!

It is my choice to do, I enjoy them and move on. I don’t exercise more because I ate something (it doesn’t work that way). Mind you, I’m not “ripped”.…but I enjoy my life and food. I’m not stressing out about any of it.

I’ve lost about 12 lbs of body fat since finding an enjoyable balance. I’ve also increased muscle mass. I know these numbers because my chiropractic office has an InBody. I will get an evaluation done once or twice a year. I could probably get one done every 3 months, but I forget to do it; I do not recommend doing them more frequently than that. I have a little ways to go still for losing fat, but I’d much rather go slowly, enjoying the process than crash-diet, be miserable, and gain it all back later. I’m mentally pursuing health, not fat loss. Health also meaning mental and emotional health, not just physical health.

Suggestion

If you are reading this thinking that you can never get to this point, you can. There is help too; you do not have to do it by yourself. It does take work and consistency on your part. You have to want to change, you have to want it more than you want anything else.

I would like to suggest to you to look into Jason Seib. He is working tirelessly to help women change their perspectives about weight loss. He has a “diet” protocol that is effective. His podcast is awesome too. The first book he wrote The Paleo Coach is what turned me on to his work.

take-care-of-your-body-quote

Soooooo……..My Food & Recipes

Check out and follow me on Instagram

Check out my recipes and follow my blog

Check out and follow me on Pinterest

If you have any questions, please leave a comment on this post.

Lifting Weights / Resistance Training (Part 3)

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Please check-out Part 1 of Lifting Weights / Resistance Training post where I covered:

  1. Why lifting weights is important to me
  2. Misconceptions women make about lifting weights
  3. Things to-do
  4. Lifting program weeks 1 – 5

Then check-out Part 2 of Lifting Weights / Resistance Training

  • My workouts for weeks 6 – 10
  • Articles that discuss general guidelines about training and the menstrual cycle

I completed the 10 weeks of the two workout programs linked above with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).

My next 4 weeks of workouts and 1 rest week (weeks 11 – 15) are now complete and it feels so good!

Side Note: The next 5 weeks will not be as many super-sets as the last 10 weeks, but larger circuits. This means more volume and a little lighter weight (or not). Circuit training is a higher intensity training regime that builds strength and requires more muscular endurance than a super-set does.

The first workout of the week will still be a super-set style training. The next two workouts are circuit style training. As each week progresses, I will still modify the weight to continue to challenge by body to adapt.

Lift Weights Faster

Week 11

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

Thursday – Full Body Circuit Training

You can use one set of dumbbells for the whole circuit or you can set-up various weights around you to grab as you change exercises to fit where your current strength is, which is what I like to do.

Circuit 1 – (Repeat 3x) – (You need a flat bench for this circuit)

Circuit 2 – (Repeat 2x)

Circuit 3 – Bodyweight (Complete 1x)

Saturday

  • 20 min Walk with Dad
  • 30 min Kayak with Sister

Week 12

I wasn’t feeling very well in the gym this day. I managed to get in 4 sets of the following, but it was really difficult. I still needed steps by the time I got to the gym, so I also warmed up and cooled down with 10 minute treadmill walks.

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

  • Reverse Lunge – 20lbs front loaded barbell (added reps)
  • Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
  • Smith Machine Pull-up or Inverted Row – Bodyweight
  • Smith Machine Back Squat – 25 lb bar + 2x 25 lb plates

Thursday – Full Body Circuit Training

Circuit 1 – (Repeat 4x) – (You need a flat bench for this circuit)

  • Seated Overhead Press – 20 lb dumbbell (increased weight)
  • Chest Press – 20 lbs dumbbells
  • Reverse Lunge – Bodyweight (increased reps)
  • Bent-over Row – 20 lb dumbbells
  • Goblet Squat – 35 lb dumbbells (increased weight)
  • Seated Leg Press – 130 – 140 lbs

Circuit 2 – (Repeat 3x)

  • Straight Leg Deadlift – 50 lb barbell (increased reps)
  • Bent Over Row – 50 lb barbell (increased reps)
  • Bulgarian Split Squat – Bodyweight
  • Upright Row – 30 lb barbell

Circuit 3 – Bodyweight (Complete 2x)

  • Push-ups – Incline
  • Plank

Week 13 – Rest & Recover

Week 14

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

  • Reverse Lunge – 20lbs front loaded barbell
  • Standing Single-Arm Overhead Press – 15 lb dumbbell 
  • Wide-Stance Squats – 45 lb dumbbell 
  • Standing Cable Rows – 65 lbs (alternating underhand and overhand grip)
  • Alternating Hammer Curls – 15 lb dumbbells 
  • Seated Leg Press – 130 – 140 lbs

I only managed to get one lifting session in this week, which is unfortunate, but ok. I spent the last part of this week preparing for a large and fun Mother’s Day lunch on Saturday.

Week 15

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

Front Squat (1 Set of 20) – 20 lb barbell

Circuit 1 – (4 Sets of 8-12 Reps)

Circuit 2 – (4 Sets of 8-12 Reps)

  • Seated Row – 50 lbs 
  • Push-ups – Bodyweight 
  • Plank

Goblet Squat (1 Set of 25) – 25 lb dumbbell

Thursday – Full Body Circuit Training

Circuit 1 – (Repeat 3x) – (You need a flat bench for this circuit)

  • Seated Overhead Press – 20 lb dumbbell
  • Step-ups – bodyweight
  • Chest Press – 20 lbs dumbbells 
  • Reverse Lunge – bodyweight
  • Bent-over Row – 40 lb barbell
  • Goblet Squat – 30 lb dumbbells 

Circuit 2 – (Repeat 3x)

  • Straight Leg Deadlift – 40 lb barbell 
  • Upright Row – 30 lb barbell
  • Bulgarian Split Squat – Bodyweight
  • Biceps Curl – 30 lb barbell

Saturday – Full Body Circuit Training

  • Reverse Lunge – 30 lb front loaded barbell
  • Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
  • Smith Machine Back Squat – 25 lb bar + 2x 25 lb plates
  • Smith Machine Pull-up or Inverted Row – Bodyweight
  • Wide-Stance Squat – 45 lb dumbbell
  • 15 min treadmill walk

Learn How-To Iron

Here are some of my other blog posts that discuss exercise.

If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.