I will try and explain this to the best of my ability, if you have any questions then don’t hesitate to ask! I’m not a bitch :) xoxo. Also, tell me how you like it! I love feedback more than presents. 

(I work out 6 days a week. So for example Monday DAY1, Tuesday DAY 2, Wednesday DAY 1… you get it - Sundays are my exceptions)

DAY 1: Cardio on the elliptical machine for 20 minutes -or- Cardio on the elliptical machine for 15 minutes and 400 abs -or- Cardio on the elliptical for 10 minutes, Cardio on the bike for 5 minutes and 400 crunches -or- Cardio on the elliptical for 10 minutes and Cardio on the bike for 10 minutes. You get the idea! CARDIOCARDIOCARDIO! [also another tip for cardio-I always have my resistance level at 8 and my ramp at 10 out of 20 & for the last minute I reduce the resistance to 3 and the ramp to 20 (to work the calves)]

DAY 2: Is a little more strict and intense: Cardio on the elliptical for 1000 steps. (usually is about 7:30) [also another tip for cardio-I always have my resistance level at 8 and my ramp at 10 out of 20 & for the last hundred steps I reduce the resistance to 3 and the ramp to 20 (to work the calves)] and then after cardio I do a FitLite 24 hour gym circuit (1 minute intervals on each machine, all working different muscles-25 different machines) and after the circuit I do 400 crunches and 200 legs. (for descriptions of crunches and legs, see below)

(CRUNCHES) 

200 regular crunches - knees bent and feet on the floor (I usually start with 100, and end with 100) 

50/each side crunches - on the right side, and left side (for a more intense crunch lift your legs)

50 crunches - legs straight up in the air crossed, try and touch your tippy toes

50 lower abdominal crunches - these in my opinion are the most important so I will try to explain them to the best of my ability with the most amount of detail. Okay if you’re on a mat then grab the sides of your mat with a death grip, and if you’re not then just place your hands underneath your butt. Now, point your toes and raise your legs (straight) and once they are at a 90 degree angle, then lift your butt slightly and push your feet towards the ceiling. & when your feet are on their way back down EXHALE! It helps flex the abs. & don’t let your feet touch the ground, just hover. 

(LEGS)

Just a warning before you do these, they hurt like FUCK! but are amazing and you see results really quickly too! These help you lose those love handles and the wobbly stuff on the inside of your legs

50/each - Lay on your side and lift your leg straight in the air, and come back down. Point your toes. I usually do these in sets of ten. 

50/each - Fire Hydrants. Get in doggie position and lift your leg at a 90 degree angle in the air, go as far as you can. You will look like a dog peeing on a fire hydrant. I usually do these in sets of ten.

I also do kick boxing for fun :)

(if you don’t understand my descriptions, try starting out with this video tutorial, and just add more abs into the routine) http://www.youtube.com/watch?v=sWjTnBmCHTY

AS OF OCTOBER 1st:

Day One:
days that I bike to the gym (100 calories): 200 calories on the treadmill, 4.0 fast walking for 100, & 5.5 jogging for 75 & 6.7 springing for 25. This usually ends up being around 2.5 miles. Then I do another 100 calories on the bouncy elliptical. Then after that I do the above legs & crunches.

Day Two:
days that I bike to the gym (100 calories): I do everything I did on day one, except after the bouncy elliptical I do this section of the gym with 7 different machines, (4 working the arms & 3 working the legs) just to tone them up. I do 100 reps of each machine on 10-15lbs. (NOTE:If you want bulk, then increase the weights. I want lean muscle, so I increase the reps & not the weights)

Days that I don’t bike to the gym, I do another 100 calories of cardio.

I usually don’t have a lot of time to stretch as much as I would like to, so once a week, I take a break from the gym to do instructional yoga video’s & of course, legs & abs.

———As of September 2011———-

I wake up super early and drink green tea while getting ready.

I don’t eat breakfast at this time.

Then I go to the gym and I stretch, run a mile in intervals, with 5 pound dumbbells in each hand, at a 5.0 incline. This takes about a half hour, after spreading it out.

To get more technical, this is what I do.

3.0mph - 5 min

5.0mph - 1 min

3.0mph - 2 min

5.5mph - 1 min

3.0mph - 2 min

6.0mph - 1 min

3.0mph - 2 min

6.5mph - 1 min

3.0mph - 2 min

7.0mph - 1 min

3.0mph - 2 min

Raise elevation to 8.0

3.5mph - 1 min

3.0mph - 1 min

Alternate between those until you reach 30 min.

Then cool down by doing a simple saunter.

While doing all of that, (or just during the 3.0mph - 2 mins, put dumbbells in your arms)

THAT’S ALL!

And then afterwards, I eat organic rolled oats (healthier version of oatmeal), egg whites and more tea. (and of course water!) and some fruit!

Then a 2 hours later I’ll drink a protein shake. (drinking a protein shake directly after a work out makes you bulk up, but waiting a few hours will only make it recover your muscles without the bulk!) usually it contains soy milk and soy protein powder. Feel free to put frozen fruit in it too :)

Then I will eat my biggest meal of the day. Must contain veggies and protein. Usually I will have sushi or a salad with grilled chicken breast and vinegar.

Also, if I ever get hungry during the day I will munch on some almonds. I like to bake my almonds in a convection oven. First I place oil on a tray and sprinkle salt, and then disperse the almonds, and salt them again and then bake for a few minutes! Delicious. (just so you know, I started with unsalted almonds)

• And I don’t eat any meals after 8pm.

• I’m usually in bed by 9/10pm.

• I’m always up by 7/8am

• If I get hungry after 8, I don’t starve myself, I’ll just eat a few almonds. Or an apple :)

The reason you shouldn’t eat before working out is so that you burn fat and not the food you just ate.

Replace your coffee with green tea and you will see major results! (I prefer Tazo Tea)

And most of all, keep yourself occupied! So you don’t stuff your face.

But even MORE IMPORTANTLY - never skip a snack/meal.