Workout Wednesday- Arms

  

Hey everyone, I really love working my arms, especially my triceps. Here is a are vent arm workout I did that really left me feeling it for a few days. As always. The weight you use should be determined by the amount you can lift at the reccomended reps 

4 sets of 12 barbell curls

4 sets of 12 preacher curls

4 sets of 12 hammer curls

4 sets of 10 skull crushers superset with 4 sets of 10 standing tricep extensions

4 sets of 10 close grip bench press

4 sets of dips to failure

4 sets of 15 pull downs

Enjoy!!

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Give yourself 21 days!!!- Take the challenge

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Hey Everyone,  Today I want to talk about the importance of making time for yourself and trusting yourself enough to actually let change happen.  I remember before I was actually successful at weight loss, i didn’t even let myself start.  Before I would actually get started I already had myself convinced that I shouldn’t try because I wouldn’t be able to be successful. It was only until I found the right support system that I was able to get it together and actually make steps toward being truly happy with myself and my body.  So I am challenging all of you, Give yourself 21 days to …​

  • Learn healthy habits​
  • Start to exercise​
  • Learn portion control​
  • Make a complete change​
  • Finally take control ​
  • Transform your life​

I will be there with you every step of the way.

  • The Group starts April 6th​
  • You will get to be a part of a free online support group​ to help with motivation accountability
  • You will be able to work with your own online health and fitness coach​
  • You will get a easy to follow meal plan and exercise program for beginners all the way to advanced​

You can do this, and now can be your time to make it happen.  What have you go to lose?  GIVE YOURSELF 21 DAYS!!

For more info visit HERE, comment below,  or email me at tabathasjourneytoforeverfit (at) gmail.com

Food prep and meal plan for the week of March 23

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Hey Everyone!!! This week my meal prep is going to be a bit different. I will only work 2 days this week so I will only be preparing some things for 2 days.  Nonetheless, I will be preparing meat for the whole week.

Today I am prepping

In order to make meal prep as painless as possible I try to have all of my meats cooking at once.  This saves time.  I also fix my eggs in batches and divide it to save time.  When it comes to steaming my veggies I always  have microwave steam bags like these on hand because they make steaming veggies SO easy.

I usually eat 6 meals a day and I prep for 4 of those meals.  This week here is a general snapshot of what I will be eating.  Keep in mind, this is set for my body to help reach my goals.

I am now doing a Hip Hop Abs challenge group and my meal plan is based on what I need to be successful with this challenge group.

Here is what I will be eating:

Meal 1- (after fasted cardio) Shakeology with a tbsp of peanut butter, and 1 cup of unsweetened vanilla almond milk

Meal 2- Eggs with salsa

Meal 3, Meal 4 – one of my prepared meats with veggies

Meal 5- High Protein. peanut butter apple parfait (Click HERE for recipe)

Meal 6- Low Carb Brownie with 1 tbsp of Peanut butter (Click HERE for recipe)

Post workout- shake

If you would like the shopping list for this prep, check it out HERE.

Please don’t hesitate to ask any questions you may have in the comments below.  Meal prep can be confusing at first, but I promise keep at it and you will get the hang of it. You will also really appreciate all of the time it saves you.

Food Prep and Meal Plan for the week of March 16

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Hey everyone, if you are reading this you will proubably think I am stuck in a rut.  Well the truth is, I have found a meal plan I am really happy with. That is why this weeks prep is so similar to last weeks

In order to make meal prep as painless as possible I try to have all of my meats cooking at once.  This saves time.  I also fix my eggs in batches and divide it to save time.  When it comes to steaming my veggies I always  have microwave steam bags like these on hand because they make steaming veggies SO easy.

I usually eat 6 meals a day and I prep for 4 of those meals.  This week here is a general snapshot of what I will be eating.  Keep in mind, this is set for my body to help reach my goals.

Meal 1- (after fasted cardio) Shakeology with a tbsp of peanut butter, and 1 cup of unsweetened vanilla almond milk

Meal 2- Eggs with salsa

Meal 3, Meal 4 – one of my prepared meats with veggies

Meal 5- High Protein. peanut butter apple parfait (Click HERE for recipe)

Meal 6- Low Carb Brownie with 1 tbsp of Peanut butter (Click HERE for recipe)

Post workout- shake

If you would like the shopping list for this prep, check it out HERE.

Please don’t hesitate to ask any questions you may have in the comments below.  Meal prep can be confusing at first, but I promise keep at it and you will get the hang of it. You will also really appreciate all of the time it saves you.

Ready for a challenge?

Attention!!! As you all know I have lost a considerable amount of weight. 😀
On this journey I have learned a thing or two about what it takes to shed the weight, get healthy, and really transform your self. Now I would love to share all of my secrets with you!
I am officially inviting each and every one of you to join my 30 day Lose Weight and Feel Great Challenge
If you accept the challenge you will get to be a part of my exclusive Facebook group where I will be sharing
Daily motivation
Suggested meal plans
healthy eating tips🍍🍌
exercise suggestions
You will also be expected to
get active🏃🏊🚴
strive for self improvement
work toward you goals

You will get to be a part of an awesome group of people who are working toward the same goal as you, to get healthy, feel better, and to lose weight. I will be there to coach you along the way as you start your journey to forever fit!!

If you are interested message me on http://www.facebook.com/tabathasjourneytoforeverfit

Shopping list for the week of March 2nd

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Hey Everyone!! I had such a great week last week that I am keeping my chopping list basically the same as last week.  There will be a couple of variations. Ok so here is what I will buy for this weeks upcoming food prep

  • eggs
  • chicken breast
  • extra lean ground turkey
  • Unsweetened vanilla almond milk
  • broccoli
  • asparagus
  • spinach
  • vanilla protein powder 
  • Chocolate protein powder
  • cottage cheese
  • oatmeal
  • plain greek yogurt
  • mustard
  • blueberries
  • apples
  • fat free cottage cheese
  • cocoa powder
  • Peanut butter
  • salsa
  • PB2
  • flax seeds
  • Stir Fry pepper blend frozen
  • Mrs. Dash Taco Seasoning

I am currently participating in not only theBodybuilding.com 200k Transformation Challenge but also the Labrada Transformation challenge. So I am following a specific diet to help me reach my goals.

If you would like more information about my challenge plan, check HERE

Be sure to check back to get more info on my diet and meal plan for this coming week!!

In my life now

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Hey everyone,  I often get questions about what I am in to now.  I get asked everything from what I am eating to what I am listening to.  So I thought it would be fun to do now (and ever so often) a post about what is going on in my life now. I have included links when possible if you want to check everything out.

Work: Work has been SO busy.  For those of you who don’t know I am a Spanish Teacher.  For those of you out there who are teachers, I have 5 different preps.  I am also taking my students on a service trip to Ecuador in June so I spend ALOT of time planning fundraisers.   If you would like to learn more about our trip click HERE

Music: While I listen to a wide variety of music and I listen to music in both English and Spanish daily,  Right now I am really enjoying La Invitacion by Pipe Bueno and Maluma. It is definitely one of my favorites now.

T.V.: While I never really watch live TV, I love watching shows while I do my cardio. It really helps to pass the time. Right now I am binge watching Six Feet Under on Amazon Prime. After watching Dexter I am such a fan of Michael C. Hall

Supplements: Right now I am using several supplements to not only keep me healthy but to also help me meet my goals.  I mam using Liquid multivitamins and B12 Supplement from 1st Step Pro Wellness.

I am using ISO-100 Protein.  It is definitely the best tasting protein that I have EVER tried. Right now I am drinking Fudge Brownie, but I have tried several and they are all so YUMMY!!

I have just started using a pre-workout. I don’t have a favorite of those yet, but as I try more I will let you know.  For now I am using Cellucor C4 in Icy Blue Razz. It is yummy and although I have only been using it for a few days I can definitely tell a difference in my workouts.

I am using BPI Roxylean. Which is my favorite thermogenic.

Food: While I keep my food pretty much the same.  The recent thing I have changed is incorporating my new Protein Brownie recipe.  It is so yummy and always fits in my macros.  For the most part I eat a low carb diet.  While I really miss the carbs in meals, this is so yummy that I don’t even noticed the lack of carbs.

brownie

Reading: Right now I am reading The Lean Life by Brooks Hollan. I just started it so I haven’t really formed an opinion on it yet.  I love easy reads and so far this seems to be one

What I want: I love fitness devices, and I love tracking numbers!! WHile I love my fitbit, I am dying to get a Fitbit Charge

Working out: Right now I am really concentrating on building shoulders.  I am not sure why but I just wished my shoulders looked better.   My most intense workout in my workout week is definitely shoulders. For a look at one of my recent shoulder workouts click HERE.

Anyone else using any of these products now?  I would love to hear what you think about them in the comments below!!