CONSTANTIN DEMETRIOU 01

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Knitted Tights

With all of the frigid weather this year, I have been knitting like crazy! And my favorite knitting project so far are my Tights! 

Yes, I knitted tights. And they were so worth it! It actually didn't take me very long to knit, about three weeks, but I had extra motivation, the weather forecast!
The pattern is Mel Clark's Tangerine Tights from Knitting Everyday Finery.

I love wearing them! So cozy and comfy with no pinching like spandex tights. The yarn is Cascade Heritage Sock, a very soft wool/nylon blend. I had three skeins in my stash and I used just about every inch.

 The tights are knit in a knit two, purl two ribbing at the foot and up the calf, then it changes to a knit three, purl three ribbing after increasing for the thigh. I added short row shaping for more room in the seat. The waist is simply turned over and sewn down with elastic run through. My ravlery page is here.

The nice thing about the pattern is you can try the tights on as you go as they are knit from the toe up. I knit most of the pantie up before trying on and realized I had accidentally put all the short row shaping in the front instead of the back! Opps! 

I hope everyone is staying warm!

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My Weekly Nutrition and Training Plan

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Saturday and Sunday's for dinner are when I have my "treat" meals. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday. 

Meal 1 (7:15 AM)

Protein Smoothie: 2 tablespoons of chocolate PB2, 1 cup of Unsweetened Vanilla Almond Milk, 2 handfuls of fresh kale, 1 scoop of Vanilla protein powder, and two packs of Stevia then blended to perfection.

Meal 2 (10:30 AM)

Quest Protein Bar (the flavor varies day to day) and a large apple

Meal 3 (1:15 PM)

4 GardenIn 7-Grain Cripsy "chik'n" tenders with a side of asparagus (cooked with Parkay fat free butter spray and Melting Pot's Garlic and Wine seasoning)

Meal 4 (4 PM) - [Pre-workout]

1 cup of Dannon Light and Fit 80 calorie Greek yogurt with fresh blueberries and 15 natural almonds 

Gym: 6-6:15(30)

Meal 5 (7 PM)

Half of a Quest Bar (the flavor varies day to day) with 1 tablespoon of chocolate PB2

Meal 6 (8:30 PM)

2 GardenIn "turk'y" cutlets  with a side of spaghetti squash (topped with low fat feta)

Bed time: 11 PM

-  -  -  -  -  -  -  -  -  -

Sunday: (Legs) - done! (755 calories burned)

-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 15, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)

-Stretch

Monday: Rest

Tuesday: (Weights)

-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes cardio: Tredmill (HIIT: Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Wednesday: (Core)

-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)

- 3 sets of 30 second planks

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  20 elevated leg crunches

-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Thursday: (Weights)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Friday: (Core)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

- 3 sets of 30 second planks

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  20 elevated leg crunches

-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Saturday: (Weights)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

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SÖZLERİ İİİ OOO OLAN ŞARKI

Sizde eğer iii ooo iii ooo diye sözleri olan şarkının adı ne ya? diye internette ve youtube da fellik fellik bu şarkıyı arıyanlardan biri iseniz artık şu aramalarınıza bir son verin diye sizler için sözleri iii ooo  iii ooo olan o şarkının adını ve you tube aracılığıyla kendisini paylaşmak istedim.
Evet aslında artık oldukça popüler olmuş bu şarkının adı    Canto Del Pilon (Original Mix)   ve Milk & Sugar feat Maria Marquez remix yapmış. Aslı oldukça yavaş olan bu şarkının bu remixini oldukça başarılı bulduğumdan sizlerlede paylaşmak istedim, dinlerken gerçektende zevk alarak dinlediğim iii ooo  şarkısını sizde ister youtube a girerek dinleyin istersenizde hemen aşağıda sizler için koyduğum videodan dinleyin.
He unutmadan bence sesini sonuna kadar açın ...

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