NEWSLoni Works It Out: No Pain, No Gain
Jan. 13 2010, Published 2:55 p.m. ET
Here’s the latest installment of Loni Works It Out, where OK!’s Beauty and Health Editor Loni Albert chronicles her trials and travails as she attempts to slim down like a superstar. Follow her on OKmagazine.com every week and on Twitter!
No pain, no gain. Feel the burn. Pain is weakness leaving the body. Be all that you can be. Every journey begins with a single step. That which doesn’t kill me can only make me stronger. Okay I’ve run out of cliché motivational workout phrases and lyrics, but I think you get my point, yes?
After my week off, I am back in the gym full-swing, hitting it hard, working it out like nobody’s business! And my New Year’s resolution? To not complain to Trainer Bill when he: tells me to lunge with 25 pounds in each hand, hold a plank for an extra 45 seconds, or adds 50 pounds to the leg press, etc. I’m sucking it up and making it happen and even though it hurts and it’s really really hard, it also feels really really good to see just how much I can accomplish. Oh, and it’s totally working.
Check out how I’m doing it:
MY LATEST (NOT-SO-NEW, BUT A LOT MORE INTENSE) WORKOUT
•MONDAY: LEGS, CORE, CARDIO
Squats
Leg Press
Leg Extension
Seated Calf Raise
Sprints
Crunches
Reverse Crunches
Double Crunches
•TUESDAY: CHEST, CORE, CARDIO
Push Ups
BB Chest Press
DB Chest Press
DB Flys
Sprints
Crunches
Reverse Crunches
Double Crunches
• WEDNESDAY: LEGS, CORE, CARDIO
DB Lunges
Dead Lifts
Hack Squats
BB Calf Raises
Sprints
Crunches
Reverse Crunches
Double Crunches
•THURSDAY: BACK, CORE, CARDIO
Assisted Pull Ups
Pull Downs
Seated Row
DB 1-Arm Rows
Sprints
Crunches
Reverse Crunches
Double Crunches
•FRIDAY: LEGS, CORE, CARDIO
Squats
Leg Press
Leg Extension
Seated Calf Raise
Sprints
Crunches
Reverse Crunches
Double Crunches
•SATURDAY: SHOULDERS, CORE, CARDIO
BB Shoulder Press
DB Shoulder Press
DB Lateral Raise
Sprints
Crunches
Reverse Crunches
Double Crunches
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MY LATEST PUMPED UP PLAYLIST
(Note that there is no Green Day or Foo Fighters! My usual workout essentials!)
"Welcome to The Black Parade" — My Chemical Romance
"Sexy Lady" — Yung Berg featuring Junior
"Southern Hospitality" — Ludacris & Pharrell
"Cochise" — Audioslave
"Low" — Flo Rida featuring T-Pain
"Bounce" — Timbaland
"‘Till I Collapse" — Eminem and Nate Dogg
"Check Yes Juliet" — We The Kings
"I’m Not Okay" — My Chemical Romance
"Back That Azz Up" — Juvenile, Lil Wayne & Manny fresh
"Paralyzer" — Finger Eleven
"Fall For You" — Secondhand Serenade
"Outta Control" — 50 Cent
A DAY IN MY DIET
•Breakfast
Coffee with agave and unsweetened almond milk
1/2-cup of oatmeal with walnuts
2 egg whites
•Post Workout
1/2-cup of Brown rice cereal with agave and almond milk
1 scoop of Jay Robb’s protein with almond milk (mixed in my blender bottle!)
•Lunch
Grilled turkey burger over spinach
1/2-cup of brown rice pasta sprinkled with flax seeds
•Afternoon Snack
Protein “pudding” made with 1 scoop of Jay Robb’s protein and just enough cold water to give it a creamy, pudding consistency
•Dinner
Grilled chicken over brown rice
Steamed sweet potatoes
THE RESULTS!
If you have any questions hit me up on Twitter @LoniWorksItOut and I’ll answer anything — promise!
