7-6-18

Perform each 3x

Dumbbell Squat/Dumbbell Curl

10 pound DB's x 30 seconds

Ten second rest

Cable Push Down

20 pounds x 30 seconds

Ten second rest

Cable Rotation

15 pounds x 30 seconds each side

Ten second rest

Barbell Curl

Bar only x 30 seconds

Ten second rest

Dumbbell Hammer Curl

10 pound DB's x 30 seconds

Ten second Rest

Cable Low Back Extension

40 pounds x 30 seconds

Ten second Rest

Assisted Tricep Dip

70 pounds x 30 seconds

Ten second rest

Cable Crunch for Abs

15 pounds x 30 seconds

Ten second Rest

Bent Knee Hang w/ Straps

30 second hold

Leslie F. Training Home and BSFC

Dynamic Stretching

PLEASE PERFORM 3 DAYS A WEEK AT HOME OR AT BSFC.  

MANDATORY! THANK-YOU.

 

Karaoke (standing)

Start with hands out to the side (Airplane position), feet shoulder width apart, Bring right foot behind the left foot (lean to the left with right arm overhead pushing left and left arm across front of waist pushing right, push right hip out to the right, hold 5 seconds) back to Airplane position, touch toes (hold for 5 seconds) Repeat other side.

3 each side.

Standing Toe Swipes (step with straight right leg out in front of left leg, bend left leg, reach down try to touch floor and swipe the right foot (hamstring) switch/Lateral Lunge After swiping both legs/toes, place hands in the fieldgoal position and side lunge to each side. Repeat. 

8 reps

 

Supine (face up) Scorpion on Floor

Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left left straight and on the floor. Lower (15 second count down) the right leg down to the left hand. Keep both legs straight and both shoulders on the mat. Hold 10 seconds. Switch. 

3 reps each side

 

Prone (face down) Scorpion

Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift up (10 second count) the right leg and angle it over your body and try to touch the left hand. Keep left leg straight and both shoulders on the mat. Hold 10 seconds. Switch. 

3 reps each side

#12-Walking Inch Worms (Careful with shoulder)

Start in a front plank position. Keep legs straight and arms straight shoulder width apart. Walk feet (keep straight) up to hands using 1 inch steps. When you reach the point where you cannot perform any more without bending legs, stop. Walk hands forward all the way to the original plank position. 5 reps

 

Hurdle, Butterfly, Straight Leg, Split

Hold each position 5 seconds.

 

Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner thigh. Reach out and touch right toe with both hands. 

 

Do the same for the left leg.

 

Butterfly. Seated on mat, Bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet.

 

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands.

 

Split. Seated on mat, both legs separated as far as you can separate, reach out and touch each toe with each hand at the same time. 

Forward Lunge, Lean, Reach, Twist (from the lunge position with knee touching mat, lean forward with arms at side (hold), reach and raise arms overhead tilt head backward (hold), twist toward front leg with opposing arm in air (hold). Hold each position 5 seconds x 3 each leg

Hip Stretch #1-Sit on mat, right leg straight and out in front. Lift left ankle over right knee. Pull left knee into right shoulder. Hold 20 seconds. Switch.

 

Hip Stretch #2-Sit on mat. Bend right leg and bring right foot in towards groin. Lift left leg and bring left ankle over right knee.

Push left knee down towards floor. Hold 20 seconds. Switch.

 

IT Band Stretch

Lie down on mat side lying on right side. Grab left ankle (not foot) with left hand and pull in towards left glute. Lift left knee up then touch left foot to floor behind your right leg. Lift your right leg and place right foot/ankle on top of left knee. Push down towards floor. Hold 30 seconds. Switch.

Hamstring Stretch/Inner Thigh Stretch with Resistance Band

Lie on floor (Supine Position-Face up) with band around waist. Place right foot inside of band and raise leg straight up off floor while keeping other leg on floor. Pull band/right leg in toward your chest. Both legs remain straight throughout stretch. Hold 30 seconds.

Then pull band with right leg to the right side down toward floor and hold for 30 seconds.

PLEASE FOLLOW THE DO NOT EAT LIST! MANDATORY! THANK-YOU.

NO SODIUM

NO SUGAR 

NO SATURATED FATS

NO FRIED FOODS

NO CHEESE

NO DELI MEATS

NO DAIRY PRODUCTS

NO YOGURT

NO FROZEN TURKEY

NO PORK

NO BEEF (EXCEPT LONDON BROIL & LEAN GROUND 2X WEEK)

NO SODA

NO CANDY

NO ALCOHOL

NO BUTTER OR MARGARINE

NO REGULAR OR DIET SALAD DRESSINGS

LIMIT FRUIT JUICE 

LIMIT FRUIT

NO OLIVE OIL

NO REGULAR KETCHUP

NO AVOCADOS

NO CELERY

LIMIT TOMATOES, PEAS & CORN

NO SALTY SAUCES

NO PROTEIN SHAKES OR WEIGHT LOSS PRODUCTS 

NO PROTEIN BARS

NO COTTAGE CHEESE

NO PIZZA

NO PEANUT BUTTER

NO HUMMUS

NO ICE CREAM

 

REFRAIN FROM EATING THESE FOODS = BEST RESULTS!

WHEN ORDERING FOOD IN A RESTAURANT, THIS IS THE PROTOCOL WHEN ORDERING. MANDATORY!

HOW TO ORDER HEALTHY FOOD IN RESTAURANTS AND STILL STAY ON TRACK

 

1. ALWAYS STICK TO THE FOODS THAT ARE LISTED ON THE NUTRITIONAL PROGRAM. YOU WILL ALWAYS BE ABLE TO  ORDER CHICKEN, TURKEY, FISH OR EGG WHITES IN ANY RESTAURANT. ALONG WITH YOUR QUALITY PROTEIN        SELECTION, YOU CAN ORDER A CARBOHYDRATE, PASTA, BAKED POTATO, BROWN OR WHITE RICE. THERE ARE 4 CALORIES IN ONE GRAM OF PROTEIN AND 4 CALORIES IN 1 GRAM OF CARBOHYDRATES.

2. ANY RESTAURANT WILL ALLOW YOU TO ORDER STEAMED VEGETABLES INSTEAD OF VEGETABLES THAT ARE SATURATED IN BUTTER AND OIL. INSTEAD OF ORDERING AN APPETIZER THAT MOST LIKELY CONTAINS SODIUM AND FAT,  (1 GRAM OF FAT CONTAINS 9 CALORIES) START YOUR MEAL WITH A HEALTHY GREEN SALAD CONSISTING OF ARUGULA, LETTUCE, SPINACH, CUCUMBERS, BEAN OR ALFALFA SPROUTS, GREEN BEANS, MUSHROOMS AND TOMATO. ASK FOR BALSAMIC VINEGAR ON THE SIDE AND SQUEEZE A FRESH LEMON WEDGE ON YOUR SALAD FOR YOUR DRESSING.

 

3. WHEN ORDERING YOUR SALAD, ASK THAT YOU DO NOT WANT CROUTONS, BACON BITS AND CHEESE ON IT. THESE ADDITIONS WILL DESTROY YOUR PROGRESS INSTANTLY.

 

4. ALWAYS ASK THAT YOUR FOOD BE COOKED WITHOUT THE ADDITION OF BUTTER, OIL OR SALT.

 

5. ASK IF YOU MAY HAVE YOUR FOOD BROILED OR GRILLED. FRIED FOODS ARE NOT HEALTHY AND WILL DESTROY YOUR WEIGHT LOSS PROGRESS. YOU CAN ALWAYS HAVE A PIECE OF CHICKEN OR FISH THAT HAS BEEN COOKED ON THE GRILL.

 

6. BE CAREFUL THAT THE RICE YOU ORDER (RICE PILAF IS NOT PERMITTED) IS NOT SEASONED WITH BUTTER AND SALT. PLAIN RICE IS HEALTHY AND NUTRITIONAL AND WILL HELP YOU WITH YOUR WEIGHT LOSS.

 

7. AVOID EATING BREAD WITH OIL, CHEESE AND OREGANO BEFORE YOUR MEAL.  

 

8. REFRAIN FROM ALCOHOL. HAVE UNSWEETENED ICE TEA WITH LEMON AND SPLENDA, SWEET AND LOW OR EQUAL, OR HAVE A DIET SODA,  SELTZER OR DIET TONIC WATER AS A BEVERAGE. WATER WITH A TWIST OF LIME OR LEMON IS A GOOD CHOICE INSTEAD OF ALCOHOL. THERE ARE 7 CALORIES IN ONE GRAM OF ALCOHOL. AVOID DRINKS WITH SUGAR.....ORANGE JUICE, CRANBERRY, GRAPEFRUIT ETC.