[av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-k0i9rgmt’ id=” custom_class=” admin_preview_bg=”]
Health Cheese Cake
[/av_textblock]
[av_image src=’https://lifmedia.s3.us-west-1.amazonaws.com/wp-content/uploads/2019/09/24095653/photo-1524351199678-941a58a3df50.jpg’ attachment=’18470′ attachment_size=’full’ align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-k0i5je7u’ id=” custom_class=” admin_preview_bg=”][/av_image]
[av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-k0i59mal’ id=” custom_class=” admin_preview_bg=”]
Prep Time: 25 minutes Ready In: 6 hours and 25 minutes
Yields: 4-6 servings
Ingredients:
- 1-3/4 cups HONEY MAID Graham Cracker Crumbs
- 1/3 cup Coconut Oil
- 1-1/4 cups sugar substitute
- 3 pkg. (8 oz. each) Cream Cheese, softened
- 2 tsp. vanilla
- 3 eggs
Directions:
- HEAT oven to 350°F.
- MIX graham crumbs, butter and 1/4 cup sugar; press onto bottom of 9-inch springform pan.
- BEAT cream cheese and remaining sugar in large bowl with mixer until blended. Add vanilla; mix well. Add eggs, 1 at a time, beating on low speed after each addition just until blended. Pour over crust.
- BAKE 1 hour to 1 hour 10 min. or until center is almost set. Run knife around rim of pan to loosen cake; cool before removing rim. Refrigerate cheesecake 4 hours.
NUTRITION INFORMATION:
Amount per Serving: 4.2 oz cheesecake
Calories: 249
Calories from fat: 20
Total fat: 11.3g
Saturated Fat: 1.2g
Protein: 21g
Carbohydrates: 21g
Sodium: 660mg
Fiber: 0.2
Calcium: 21%
Cholesterol: 0.19
Sugars: 3.2g
Client Meal Plan
21g/21g= 4oz cheesecake
25g/25g= 4oz cheesecake
30g/30g= 4oz cheesecake
35g/35g= 4oz cheesecake
[/av_textblock]
[av_image src=’https://lifmedia.s3.us-west-1.amazonaws.com/wp-content/uploads/2019/09/24095649/AdobeStock_135959480.jpeg’ attachment=’18475′ attachment_size=’full’ align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-k0i5zzzx’ id=” custom_class=” admin_preview_bg=”][/av_image]
[av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-k0i5gf0b’ id=” custom_class=” admin_preview_bg=”]
5 day Kick Your Butt Workout
[/av_textblock]
[av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-k0i5ea7c’ id=” custom_class=” admin_preview_bg=”]
Day1
Strength and Sculpting Workout – Full Body (Strength training can always be swapped with a sculpting video or circuit with weights video or band video)
- Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
- Jogging-Treadmill – 45 minutes *(30 is on website) (Cardio can always be swapped out with your workout videos)
- Shoulders- Arnold Dumbbell Press 1 set of 15 (Use appropriate weight so you struggle on last repetitions)
- Chest-Push-Up Wide 1 set of 15 reps (On knees for beginners)
- Chest-Incline Dumbbell Press 1 set of 15 reps (Use appropriate weight so you struggle on last repetitions)
- Biceps-Close-Grip Standing Barbell Curl 1 set of 20 reps (Use appropriate weight so you struggle on last repetitions)
- Triceps-Rope-Pushdown 1 set of 20 reps (Use appropriate weight so you struggle on last repetitions)
- Legs-Bodyweight Squat 1 set of 30 reps
- Legs-Leg Curl 1 set of 30 reps (Use appropriate weight so you struggle on last repetitions)
– Sit on apparatus with back against padded back support. Place back of lower leg on top of padded lever. Secure lap pad against thigh just above knees. Grasp handles on lap support.
– Pull lever to back of thighs by flexing knees. Return lever until knees are straight.
– Repeat.
- Leg Extensions 1 set of 30 reps (Use appropriate weight so you struggle on last repetitions)
- Legs-Side Lying Leg Lifts (Each leg) 1 set of 30 reps (Use appropriate weight so you struggle on last repetitions)
– Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
2Once in this position, bring your bottom leg up off the mat to meet your top leg.
3Hold for 2 seconds and return both legs together to the mat to complete one rep.
- Back-Lat pull down *HAVE GIF in Google Docs 1 set of 30 reps (Use appropriate weight so you struggle on last repetitions)
– Sit down on the pulldown seat, feet flat on the floor.
You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.
– The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.
– Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.
– For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.
- Back-Low Pulley Row To Neck 1 set of 20 reps (Use appropriate weight so you struggle on last repetitions)
- Crunches 1 set of 25 reps
Day 2
- Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
- Elliptical trainer, moderate effort – 45 minutes (Can always be swapped out with video)
- Walking/Jogging-Treadmill 15 minutes *at your own pace.
- Butts & Gutts 01 (VIDEO)
Day 3
Strength and Sculpting – Full Body(Strength training can always be swapped with a sculpting video or circuit with weights video or band video)
- Stretch and Warm Up 5 Min (can be swapped out with a stretching video)
- Jogging-Treadmill – 45 minutes *(30 is on website) Cardio can always be swapped out with your workout videos)
- Side Lateral Raise 1 set of 20 reps (use appropriate weight so you struggle on last repetitions)
- Chest-Butterfly 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )
- Lat Pull Down Reverse or Bicep Grip *HAVE GIF in Google Docs 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )
– The underhand close grip lat pull down is similar to the regular close grip, but the underhand grip means that your biceps are more involved in the exercise. Set up for the underhand close grip lat pull by attaching a small straight bar to the machine (you can use the wide grip bar if you prefer), setting the weight on the stack, and adjusting the knee pad.
– Grasp the bar with an underhand grip, with your hands around 10-12 inches apart.
– Sit down on the machine with your arms fully outstretched. This is the starting position.
– Keeping your back and body straight, slowly pull the weight down to your upper chest.
– Pause, and then slowly lower the weight back to the start position. Do not let the stack drop.
– Repeat for desired reps.
- Chest- Barbell Incline Bench Press – Medium Grip 1 set of 20 reps (use appropriate weight so you struggle on last repetitions )
- Bent Over Rows 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )
– Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.
– Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.
- Biceps-Hammer Curls 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )
- Triceps-Cable One Arm Tricep Extension 1 set of 20 reps (use appropriate weight so you struggle on last repetitions )
- Leg Curl 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )
– Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.
– Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight.
– Repeat.
- Legs-Leg Extensions 1 set of 30 reps (use appropriate weight so you struggle on last repetitions)
- Legs-Bodyweight Walking Lunge 1 set of 30 reps (use appropriate weight so you struggle on last repetitions )
- Russian Twist 1 set of 30 reps (use appropriate weight so you struggle on last repetitions)
- Cross-Body Crunch *HAVE GIF in Google Docs 1 set of 30 reps (use appropriate weight so you struggle on last repetitions)
– Lie flat on your back and bend your knees about 60 degrees.
– Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
– Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
– Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
– Continue alternating in this manner until all prescribed repetitions are done.
Day 4
Gym Interval Workout (Go as intense as you can for your individual fitness level for each exercise)
- Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
- Cardio ( Cardio can always be swapped out with your workout videos)
- Elliptical trainer, Moderate Effort 3 Min.
- Jogging-Treadmill/Walking 4 Min.
- Stairmaster 3 Min
- Recumbent Bike 3 Min
- Crunches 1 set of 20
- Chest-Push-Up Wide 1 set of 20 reps
- Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
- Cardio ( Cardio can always be swapped out with your workout videos)
- Elliptical trainer, Moderate Effort 3 Min.
- Jogging-Treadmill/Walking 4 Min.
- Stairmaster 3 Min
- Recumbent Bike 3 Min
- Crunches 1 set of 20
- Chest-Push-Up Wide 1 set of 20 reps
- Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
- Cardio ( Cardio can always be swapped out with your workout videos)
- Elliptical trainer, Moderate Effort 3 Min.
- Jogging-Treadmill/Walking 4 Min.
- Stairmaster 3 Min
- Recumbent Bike 3 Min
- Crunches 1 set of 20
- Chest-Push-Up Wide 1 set of 20 reps
- Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
- Cardio ( Cardio can always be swapped out with your workout videos)
- Elliptical trainer, Moderate Effort 3 Min.
- Jogging-Treadmill/Walking 4 Min.
- Stairmaster 3 Min
- Recumbent Bike 3 Min
- Crunches 1 set of 20
- Chest-Push-Up Wide 1 set of 20 reps
- Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
- Cardio (Cardio can always be swapped out with your workout videos)
- Elliptical trainer, Moderate Effort 3 Min.
- Jogging-Treadmill/Walking 4 Min.
- Stairmaster 3 Min
- Recumbent Bike 3 Min
- Crunches 1 set of 20
- Chest-Push-Up Wide 1 set of 20 reps
Day 5
Strength and Sculpting – Full Body Shock Workout (Strength training can always be swapped with a sculpting video or circuit with weights video or band video)
- Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
- Jogging-Treadmill/Walking 45 Min. (Cardio can always be swapped out with your workout videos)
- Chest-Dumbbell Bench Press 1 set of 20 reps (use appropriate weight so you struggle on last repetitions)
- Lat-Pull Down Wide Grip 1 set of 20 reps (use appropriate weight so you struggle on last repetitions)
– Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
– Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
– As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
– As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
– After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
– Repeat this motion for the prescribed amount of repetitions.
- Side Lateral Raise 1 set of 20 reps (use appropriate weight so you struggle on last repetitions)
- Shoulders-Machine Shoulder (Military) Press 1 set of 20 reps (use appropriate weight so you struggle on last repetitions)
- Legs-Dumbbell Lunges each side 1 set of 20 reps (use appropriate weight so you struggle on last repetitions)
8. Leg Lifts each leg 1 set of 30 reps (use appropriate weight so you struggle on last repetitions)
– Lie supine on bench or mat. Place hands under lower buttock on each side to support pelvis.
– Keeping knees straight, raise legs by flexing hips until hips are completely flexed. Return until hips and knees are extended.
– Repeat.
9. Side Lying Leg Lifts each leg 1 set of 30 reps (use appropriate weight so you struggle on last repetitions)
– Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Legs should both be straight, with your bottom leg touching the mat, and your top leg about 1 foot above the bottom leg.
– Once in this position, bring your bottom leg up off the mat to meet your top leg.
– Hold for 2 seconds and return both legs together to the mat to complete one rep.
10. Biceps-Concentration Curls 1 set of 20 reps (use appropriate weight so you struggle on last repetitions)
11. Chest-Butterfly 1 set of 20 reps (use appropriate weight so you struggle on last repetitions )
12. Russian Twist 1 set of 20 reps (use appropriate weight so you struggle on last repetitions )
13. Crunches 1 set of 20 reps (use appropriate weight so you struggle on last repetitions)
14. Tricep machine extensions 1 set of 20 reps (use appropriate weight so you struggle on last repetitions )
– Start with your feet shoulder width apart with a deep bend in your knees for a strong athletic base.
– With your elbows tucked tight in front of your body, slowly extend you arms and fully contracting your triceps.
– Bend your elbows and slowly return your arms back to the starting position and repeat.
[/av_textblock]
