A Workout For You!

As promised in my last post, today I am sharing my personal workout routine. For a while, I would find workout routines that would look interesting on Pinterest and from Women's Health Magazine, but I realized that they weren't working the best for me nor they weren't targeting what I wanted to work on. We have been learning in my weight lifting class about program design and how to make an effective program for a variety of clients. My own personal goals are to Increase Strength and Tone a bit. If you have the same or similar goals as I do, I highly recommend giving this workout a try. I've been doing it for the past two weeks and I feel great and am starting to see some great results! Cardio is to be done 4 days of the week for only 30 minutes each day. I recommend doing 15 minutes of moderate cardio before starting the exercises and then doing the last 15 minutes of cardio after the exercises are complete. The cardio in the beginning helps to warm up the body and muscle to perform the exercises, and the 15 minutes of cardio at the end helps to decrease the likelihood of soreness the next day. The cardio can be walking, jogging, biking, the elliptical, the stepper machine or anything else that will boost your heart rate. Mixing cardio and weight training exercises helps to tone the body and burn fat, while promoting muscle growth and strength. Be sure to refuel after your workout with a good dose of carbohydrates and proteins to replenish your energy stores and support muscle growth and repair. My go-to post workout snack is always a big glass of skim milk and a piece of toast with peanut butter! If you're interested in getting a workout customized to your goals, message me with your goals! Happy Sweating!

DAY 1
Back and Biceps	SETS	REPS
Bicep DB Curl	4	12
DB Hammer Curl	4	12
Cable Curls	3	10
Incline Bench Curls	4	10
Bicep 21s	3	7
Wide Grip Lat Pulldowns	4	12
Narrow Grip Lat Pulldowns	4	12
Bent Over Barbell Row	4	12
Seated Row	4	12
Supermans	3	12
30 Minutes of Moderate Cardio

DAY 2
Legs	Sets	Reps
Smith Machine Squats	4	10
Smith Machine Hack Squats	4	10
Leg Press	4	10
DB Side Lunges	3	12
Russian Split Squats	3	12
Goblet Squats	4	12
Seated leg Curl	4	10
Leg Extensions	4	10
Hip Abductor	3	15
Hip Adductor	3	15
Seated Calf Raises	3	15
Stiff Leg Deadlifts	3	15
Standing Calf Raises	3	15

DAY 3
Chest and Triceps	Sets	Reps
DB Chest Press	4	10
DB Flies	4	12
Incline DB Chest Press	4	10
Incline DB Flies	4	10
Decline DB Chest Press	4	10
Overhead Tricep Extensions	3	15
Skullcrushers	3	12
Rope Tricep Pulldowns	4	10
Tricep Kick Backs	4	10
Bench Dips	3	15
30 Minutes of Moderate Cardio

DAY 4

OFF

DAY 5
Shoulders and Abs	Sets	Reps
Military Overhead Press	4	10
Lateral DB Raises	4	10
Arnold Press	4	12
Upright Rows	4	10
Farmers Carrys	4	20 sec
Bent Over Rear Delt Reverse Fly	3	12
Russian Twists	3	40
Leg Raises	3	15
Weighted Decline Sit Ups	3	20
Reverse Cruch	3	15
Oblique Crunches	3	20  Each Side
30 Minutes of Moderate Cardio

DAY 6
Total Body	Sets	Reps
Jumping Jacks	4	20
Burpees	4	10
Kettle Bell Swings	3	15
Single Leg Dead Lift	3	12
Squat with Upright Row	4	12
Box Jumps	3	15
45 Minutes of Moderate Exercise DAY 7 Off Try this program and tell me what you think!

All nutrition majors do is cook and count calories, right?

Some people might be wondering, especially those who aren't nutrition majors, what exactly I do during the week as a nutrition major. A lot of people have the common misconception that all we do is take cooking classes and learn how to count calories. That could not be any more false. Nutrition majors actually have a pretty busy schedule, and it only gets busier if you're in a coordinated program. For those who don't know, a coordinated program allows the student to do their supervised practice hours, which are required for the certification exam, while working on their bachelor's degree in nutrition. I am one of the few people in my class crazy enough to want to fit 1400 supervised practice hours into a full course load. Coordinated Programs usually start the junior of college and will continue through the summer between junior and senior year, and end at graduation. I am currently doing some of my supervised practice hours twice a week, Tuesday's and Thursday's, at two different facilities off of school property. Tuesdays I am doing a Food Service Management rotation at a local hospital, and Thursday's I have my Community Nutrition rotation at an insurance office doing corporate wellness. Both facilities have certain goals and objectives I need to meet in order for me to get credit for these hours. Besides being off campus for two days a week, I also am taking 16 credits worth of classes. Mondays are packed solid for me with classes like, Management-to learn how to be an effective manager and leader in all areas of the profession, Sports Nutrition- my favorite and focuses on fueling and refueling athletes for performance, as well as learning about different aids that may be used by athletes, Community Nutrition- learning how to develop strategies for health improvement and disease prevention for all people of an area, and Music and Theater- "to make me a more well rounded professional" at least that is what the university says it'll do. Wednesdays include all of these classes, except Music and Theater, and with the addition of Weight Lifting, as part of the requirement for my minor in exercise science. On top of having an 8 hour rotation on Thursdays, I also have my Food Service Management and Production class at night. The best part of my week is that I have no class on Fridays! But this time is always used to work on some of the many projects I have this semester, as well as work on events for a committee I am on at school.

This week I have been working on my goals and objectives for my community rotation, as well as designing an infographic to accompany a brief educational presentation on handwashing for my Food Service Management rotation. So, to the question that was posed in the title of this post, no, we do so much more than cook and count calories. If that's all we did every day, then anyone could be a dietitian! There's so much this profession and major has to offer, that we learn something new every day and the scope of nutrition expands daily worldwide.

Feeding the sick and working the tray line- life of an RDN intern.