Pain Demands to be felt

Tuesday- Shoulders, Legs, calves 

Exercise	Repetitions
Step-up Knee Raises	2-3 minutes
Barbell Shoulder Press Cardio acceleration: bench step-ups	4 x 11 reps
Standing alternating dumbbell press Cardio acceleration: kettlebell swing	3 x 11 reps
Smith Machine One-Arm Upright Row Cardio Acceleration: sprints	3 x 11 reps
Barbell Squat cardio acceleration: side lateral to front raise	4 x 11 reps
Walking Lunges cardio acceleration: mountain climbers	3 x 11 reps
Standing calf raises  cardio acceleration: Lateral Bound	3 x 11 reps
Seated calf Raise cardio acceleration: squat jumps	3 x 11 reps

Today's leg workout is going to push me to the limit! The heavy, compound lifts and cardio acceleration exercises is changing my muscle strength and endurance. After yesterday's exercise session I slept like a baby. I am more alert these days, although I gotta say getting up at 0640 with 20 minutes to get out the doors sucks but who do I have to impress! 

Pain demands to be felt...my FAVORITE quote. like legit my favorite quote from Fault within our stars (can you tell I love that movie?) 
My body is sore, and there is a growing strength I feel inside me that allows me to go each day. I don't think about anyone or anything during my workout: the thing I in vision before each workout is how wonderful I am going to feel when I step out with confidence and spunkiness on my vacation :)

Food

Breakfast
oats (chia seed/flax mix) and flax seeds
strawberries
coffee
green tea



snack
Greek yogurt
walnuts

lunch
pot roast 
(corn, carrots, onions, black beans, bacon, beef, peas, green and red bell pepper, & potatoes)

Pre-gym
banana
natural peanut butter



Dinner
hummus
chicken
celery
cauliflower
milk
 

Have a great day peeps!

(:

Luciana