Saturday, November 1, 2014

Start November right!

Happy November! The first of the month is a great time to decide new goals and plan towards making them happen! After having a whopping 5 trick or treaters yesterday and being forced to then eat the candy I bought, I am ready to start November hitting the gym hard and trying my best to steer clear from candy!

Workout

-Bench press (4 sets x as many reps as you see fit) first 2 sets 65 lbs, last 2 sets 85 lbs
-Lateral and front raise using dumbbell (4 sets x 10 reps) 10 lbs

-Straight bar pull down on cable (3 sets x 12 reps) 30 lbs
-Lat raise using cable (3 sets x 12 reps) 5 lbs

-Seated row (3 sets x 12 reps) 55 lbs
-Rear delt crossover cable fly (3 sets x 12 reps) 5 lbs on each side 

Circuit (5 times through)

-25 doubles using battle ropes
-16 alternating reverse lunges holding 20 lb kettle bell
-25 suitcase sit ups


Friday, October 31, 2014

Halloween Workout!

Happy Halloween!
Sorry for taking a little break from posting life gets in the way! Here is a workout to try before eating some candies today!

Workout: Full Body

-Sumo squat with 55 lbs (4 sets x 12 reps)
-Curtsy lunge holding 25 lb plate (4 sets x 12 reps)

-Cable kickback using 10 lbs for first 2 sets then 20 lbs last 2 sets (4 sets x 12 reps)
-Pop squats (4 sets x 20 reps)

-Cable bicep curl (3 sets x 10 lbs)
-Push up to jumping pull up (3 sets x 4 reps)

-Bicep curl (7 sets x 12 reps) rest 30 seconds between sets then start again
-Hanging leg raises (3 sets x 10 reps)

Cardio of choice, but this workout should be performed with minimal rest in between sets which will keep your heart rate up and sweat pouring!

Friday, July 25, 2014

eat clean train dirty

Hey! 
I am happy to say I am finally feeling like my old self again! My advice is first off never get mono hah and second take care of yourself! If you are feeling run down take a step back and evaluate what you can change in your life to make it less stressful! 
I have also stepped up my coffee game and have tried espresso its amazing! Today I ordered a double shot of espresso blended with sugar free vanilla from Starbucks and it was an amazing pre workout! 

Todays workout was a mash up of upper body.

Workout: Perform each superset 3-4 times through 

-Cable bicep rope curls (15 lb, 20 lb, 25 lb) each set went up in weight
-Cable tri rope extensions (15, 20, 25 lb)

-Cable lateral shoulder raise (10 lb)
-Forearm curl (10 lb)

-Dumbbell bicep curls ( 3 count on the way up and 5 count on the way down) really focus on the movement you are doing, mind muscle connection
-Lateral raise with dumbbell (10 lb)

-Arnold press (25, 20 lb)
-Tri kickback with dumbbell (12 lb)

Cardio:
Uphill pyramid sprints
Set treadmill at 10 % incline for the whole workout and speed started at 5
30 sec sprint at speed 5, 30 second recovery walk at speed 3.5
30 sec sprint at 5.2, 30 second recovery walk at 3.5
30 sec sprint at 5.4, 30 second recovery walk at 3.5
keep repeating until you get to speed 6 then go back down the pyramid 

Friday, July 4, 2014

Happy 4th of July Circuit!

Hey! Happy 4th of July! 
It is a great day to celebrate with our family and friends how blessed we all are! Sorry I have not been posting on the regular, mono along with a 6 week summer physics course took all the energy I had. I am happy to say I am finally feeling better and class is done!!!! I am getting back to my workout routine! It was eye opening to realize how much I enjoy working out and the stress reliever it is for me when I could not do it the past few weeks. When you find something you truly enjoy, do it everyday and be thankful for it!  

Today's workout I did at a local track, but you can always modify and do it in your own backyard if you have the room. 

Warm up: 2 Laps around the track. If you don’t have a track perform 1 minute of jumping jacks, high knees, and left and right side shuffles for a total of 4 minute warm up.
Circuits! 14 minutes total if you do circuits 1 and 2. If you want a challenge do each circuit twice for a total of 28 minutes. Perform each exercise for one or two minutes and complete the whole circuit without taking a break, until it says rest. 
Circuit 1 (7 minutes)
1 minute: Burpees
1 minute: Pop Squats
2 minute: Alternating Walking Lunges
2 minutes: Jump Rope
1 minute: Rest
Circuit 2 (7 minutes)
1 minute: Burpees
1 minute: Mountain Climber
1 minute: Jump Squat
1 minute: Plank
2 minutes: V ups or crunches
1 minute: Rest
 Final Burn:

-Run the stairs for a total of 10 times up and down!

Wednesday, June 4, 2014

Chest and Booty

Hey! Day 1 back at the gym and I am not going to lie it felt great but was not easy!!! I was shaking and struggling with my old weights, but I'm not going to beat myself up about it! Taking more than 4 weeks off I was not expecting to go back to beast mode, remember to listen to your body! I am just happy I finally got back to lifting again!!

Workout: Chest and Booty. Repeat each superset 3 x 10-15 reps

-24 inch box step ups with 10 lb weights 
-Squat pulses for a minute

-Bridge for hamstrings with feet on bosu ball (alternating holding bridge, with one leg bridge)
-Single leg deadlift holding 10 lb weight 

-Reverse lunge using step risers 
-Single leg squat using TRX (make sure to go to 90 degrees and push through heel, dont pull up with arms)

-Single leg press (foot positioned high and use light weights 15 lbs)
-Cable kickback (10 lbs)

Chest

-Alternating dumbbell bench press (15 lbs)
-Svend press (look on bodybuilding.com for video of this exercise)

-Single arm top cable fly (also check out video for this)
-Chest fly (cables positioned at shoulder height)

Saturday, May 31, 2014

Obstacles are put in our way to see if what we want is worth fighting for

Hey Guys!
I am back and will start posting workouts and or recipes regularly. Sorry for not posting for a while, I was dealing with some health problems and have recently found out I have mono. Mono has most definitely thrown me a curve ball with my workout schedule along with almost every other schedule I have. I am on my 4th week off from the gym and just got told I need to take 3 more weeks off of work. I had envisioned my summer filled with awesome outdoor hardcore workouts, but things happen in life we cant control. Honestly, I was and am pretty bummed about having mono because I feel like I am taking a major step backwards with regards to my lifting progress, but I have to keep in mind my doctors thought it was something much worse, so mono is a blessing in disguise. It is important to remember that life will constantly be throwing us curve balls and our job is not to try to avoid them, but learn to adjust and live the best way possible with them. 

I have a protein muffin recipe to post today! 

1 cup oat flour (can make yourself by blending up regular oats)
1 tsp baking powder
2 tbs protein powder
1/3 cup stevia or truvia baking sweetener
2 egg whites
1/3 cup non fat plain Greek yogurt
1/3 cup unsweetened almond milk (either plain or vanilla)
1/2 cup blueberries

Pre heat oven to 375. 
Mix dry ingredients separate from wet.
Combine and mix well getting a smooth consistency.
Fold in blueberries to avoid smashing them.
Spray cupcake pan.
Cook for 15-17 minutes, a toothpick should come out clean.
Makes 6 
Enjoy! 

Friday, May 2, 2014

Friday "be stronger than your excuses"

Hey! Here is a workout that will leave you tired, but feeling accomplished! 
But before you get to the workout let me tell you about some new favorite clean treats! 
My first is iced coffee!
I love iced coffee (well any kind of coffee really) but especially iced with summer coming! What I do not like however, is when my iced coffee gets all watery if I don't drink it at turbo speed.To fix this problem just brew a pot of coffee and let it sit for a bit. 
After its cooled a little fill a few ice trays with the coffee. When you want to make your own ice coffee at home (which saves lots of money if you drink one everyday like me) brew your pot of coffee and let it sit in the refrigerator a while. Then either just pour your coffee and add some of your coffee ice cubes or make a drink and put the cooled coffee along with coffee ice cubes in a blender and have at it! Another great coffee treat I found was sugar free flavor syrups at Target! 
Another great clean treat is Popsicles
You can get popsicle trays anywhere and fill them with almost anything! Some ideas I have tried that are delicious are coffee, ice tea, green tea, and Greek yogurt ice pops (Ps try Greek yogurt mixed with Cellucor mint chocolate chip flavored protein powder you'll swear your cheating by how delicious it is!) These are low calorie and sugar ways to fix your sweet tooth and nice when it is hot outside! 

Workout:
Partner sprints with resistance band. If you don't have a workout partner try sprints on an incline or just regular sprints will do the trick!

Complete sprint and planks 4 rounds

-200 meter sprint 
-2 minute side plank (switching at 1 min to opposite side)

Circuit: 3 rounds

-Battleropes (25 double)

-12 lb Medicine ball slams (15 slams)

-24" Box jump (10 jumps)

-30 alternating curtsy lunges while staying in low squatting position while switching legs 

-Push ups with hands on small medicine balls (12 reps)

-12 lb medicine ball Russian twist (15 rep each side)

-Treadmill: 60 second run at speed 6 incline 15




Saturday, April 26, 2014

Fun little circuit to try!

Hey guys!
I did this circuit a few days ago and really enjoyed it! It does not take a lot of time but is an effective workout that will get your heart pumping!

Complete 4 rounds 30 seconds all out effort and then move onto the next exercise without resting. Rest 1 minute between rounds.
Warm up with a jog on the treadmill for 5 minutes. The jump into the workout! 
  • Stay Low Jacks (perform like a normal jumping jack but remain in a low squat position the whole time)
  • Box Jumps
  • Kettle bell swings (I used 25 lb kb and make sure to extend arms all the way overhead)
  • Plank
  • Lateral Ski (jump laterally onto one leg, jump sideways as far as you can while crossing other leg behind you)
  • Squat holding kettle bell (stay down in the squat position and pulse)


Tuesday, April 22, 2014

Hi! 
Now that competition season is over or at least I think (I might compete this summer), it is important to stick to clean eating and hitting the gym hard! I had the pleasure of working out with Alicia this morning and hitting chest and tri! I suggest finding a friend to workout with! Not only does it make it more enjoyable, keeps you accountable, but also find someone who helps you push yourself to be your best and give it 100%! 


Workout: Chest/ Tri
Superset 1:
-Bench press with Olympic bar (increase by 5 lb each set)
-Decline chest fly with dumbbells (12.5 lb)
-10 dumbbell swings

Superset 2:
-Incline chest press with Olympic bar
-Overhead dumbbell tri extension (30-35 lb)
-10 dumbbell swings

Superset 3:
-Decline chest press with Olympic bar
-Tri kickback with dumbbell (12.5 lb)
-10 dumbbell swings

Superset 4:
-Incline chest press with dumbbells (25 lb.)
-Flat bench chest fly with dumbbells (12.5 lb)
-10 burpees

Superset 5:
-Incline chest fly with dumbbells (12.5 lb)
-Flat bench chest press with dumbbells (25 lb)
-10 burpees

Superset 6:
-Chest level cable chest fly (10 lb on each side)
-Tri pulldown (20-30 lb)
-10 burpees

Cardio:
Bike sprints-- repeat 3 times
sprint for 25 seconds at level 9,  level 5 recovery 
sprint for 25 seconds at level 10, level 5 recovery
sprint for 25 seconds at level 11, level 5 recovery
sprint for 25 seconds at level 12, level 5 recovery

Tuesday, April 15, 2014

New Favorite Treats!

Hi!
So let me start off by saying I was wearing shorts a few days ago sweating in the sun running around the track…I woke up to snow this morning! I guess that is what I get for putting my car snow brush away! But on a happier note let me tell you about my new favorite dessert...proyo (protein Greek yogurt)! I was vegan a few years ago and had cut all dairy out of my diet. I had always been a vegetarian and for a school project I decided to try a vegan diet and it just stuck! I now incorporate some animal products into my diet, because honestly you can't beat a natural high quality source of protein! I used to hold the impression that dairy is the devil, and I still do hold that belief about certain dairy products, but boy was I missing out not eating Greek yogurt! Greek yogurt has 120 calories a cup with 9 g carbs and 23 g of protein! With summer and warmer weather (fingers crossed) on its way, this protein frozen yogurt recipe will be a great treat! My second favorite treat Quest bars, which I have talked about before but now I tried broiling them! I can not even explain how delicious they taste broiled or baked!

Recipe:
Proyo
-1/2 cup Greek non fat plain yogurt (I personally like Oikos brand)
-1 serving protein powder ( I use Cellucor because I think the flavor and quality is unmatched! Great news, they came out with new flavors and my new favorite for this dessert is mint chocolate chip!) 
-1 packet nectresse or stevia (any kind of natural sweetener you like)
-1 tsp unsweetened cocoa powder
-2 tsp unsweetened vanilla almond milk 

Mix all together and put in freezer for 30 min up to a few hours depending on the consistency you like!

extra add ins:
-1 Tbsp chia seeds (love the crunch they add)
-Pb 2 powder peanut butter (I have no self control with pb or powder pb but it is delicious if you use chocolate or vanilla protein powder. Side note they also sell it at Walmart now!)
-Quest bar
-Fruit
-Almonds

Broiled/Baked Quest bar
-I used the broiler in my toaster oven and would say it takes about 4 minutes. Place the bar on aluminum foil and keep a close eye on it because it can go from toasty and delicious to burnt real quick. When the top starts to get golden brown it is done!

-To bake set the oven to 350 degrees and bake around 5-8 min depending on your oven. I cut my bar into pieces and place on aluminum foil. Also, keep a close eye on these and flip half way through! 



Friday, April 11, 2014

Taking this workout outside!

Hey!!
I am beyond thrilled that the weather is starting to get nicer! Today I am getting outside of the gym and bringing my workout to the great outdoors! I need some fresh air and a break from the inside of the gym. I am going to my local running track which also has stadium stairs to get a workout in this morning!

Workout:
-Warmup with 2 laps around track

-100 meter walking lunges
-100 meter lateral side shuffle with band around shins
-100 meter high knees

-Sprint 200 meter

-Plank hold for 1 minute
-Toe touches (40)
-Sit ups (40)

-Sprint 200 meter

-20 burpees
-100 meter walking lunges
-20 squat jumps

-Sprint 200 meter

-Stairs- Complete stairs 3 times

Monday, April 7, 2014

Monday Back Attack "You are going to want to give up…Don't"

Hey!
So it felt good to take the weekend off from the gym! Truthfully, I am still sore from posing that I feel like I did some of the craziest workouts of my life. Competing in shows can take a toll on your body, especially if you dehydrate or carb deplete before the show (which I do not advise)! I really enjoy this sport, but it is important to remember that your overall health is more important than looking good on stage for a few minutes, so do not try to cut all your carbs, water, or fat! It is important to understand the roles that macronutrients play in helping your body work at its optimal level. If you are uniformed or receive the wrong information serious damage can be done to your health. 

Back Attack Workout: Perform each set 4 times x 15 rep each exercise)
Superset 1:
-Wide grip lat pull down
-Reverse grip lat pull down

Superset 2:
-One arm dumbbell row
-Seated row

Superset 3:
-Single arm seated row
-Bent over row using bar

Cardio:
Sprints on the stair stepper for 15-20 minutes
-30 seconds on level 12
-30 seconds on level 16
(keep alternating) 


Sunday, April 6, 2014

Buffalo Show!

Hey!
So I competed last weekend and was unsure if I was going to compete this weekend in the Mr Ms Buffalo show, but decided to go for it! It was a much larger show which meant more competition! I was questioning about competing in the show because I had never done two shows back to back and was honestly still a little disappointed from last weekend. I am happy to say that I placed 2nd out of 12 great looking girls and tried to bring the best possible package to the stage! Sorry there is no workout plan today, but I believe it is mandatory to take the day after a show off (important to let your body rest). Tomorrow I will be hitting the gym hard again (especially after all the energy from the peanut butter banana toast, huge sweet potatoes, and Reese cup I ate) and posting the workout!

The biggest lessons I am taking away from these past two weekends is first and foremost trust yourself! Decide you want something and make it happen. I also learned the value in positivity! No one forced me to compete in these shows and workout or eat clean but myself. It was important while I was at the gym early on the step mill or saying no to eating chocolate that I did not view it in a negative way or something I was missing out on, but rather looking at it as one step closer to achieving my goal! 
Overall, I think competing is a great way to challenge yourself not only physically in the gym, but mentally by making you decide if the actions you take will bring you closer or farther away from your goal of stepping on stage! 

Stay focused. Stay motivated. Stay positive.



Monday, March 31, 2014

Competition Day!

Hey!
So the competition was this past weekend! It was a great time to get on stage with some amazing girls and meet new friends in the process! I realized that above all I am very blessed to be able to compete in a sport I enjoy and be surrounded by the positive influences I have in my life! I was so touched to have amazing people take time out of their day to come watch and support me! I really appreciate all the love my amazing family, friends, and boyfriend have for me! 

I ended up placing 3rd in my category which I am not going to lie and tell you I was not a little disappointed in, but this is such a subjective sport that I need to keep that in perspective. Regardless of the place I received, I was proud of the transformation I was able to achieve! I started the contest at 147 lb 21% body fat and walked on stage at 133 lb and 12.5% body fat, all while eating foods I enjoyed and not becoming a slave to the gym. 

The most important lesson I learned in this prep was to trust the process and myself! This lesson can be applied to almost anything in life. Trust yourself, work as hard as you can, keep a positive attitude and create the life you want! With research and help I was able to make my own meal plan and design my own workout routine that worked into my lifestyle. Find what works for you, and allow yourself enough time for the process to work before you give up. Good things in life take time, don't get discouraged just enjoy the process.  

January 17

March 28

Tuesday, March 25, 2014

Monday "Do things with passion or not at all"

Hey!
It is the start of peak week, which the means the competition is right around the corner! I know I am going to sound a little crazy, but I actually enjoy this prep! I am trying new recipes and really learning to experiment with food! I used to just eat veggie burgers and rice cakes with peanut butter because it took no effort and tasted good enough, but boy was I missing out! How did I not know of making fish lettuce wraps, protein cakes, or roasting various veggies!

My latest kick is tilapia lettuce wraps! I eat 3 tilapia fillets a day and just seasoning them can get old…so I decided why not try a healthy version of fish tacos. I use romaine lettuce as my taco shell and season my fish with fiesta lime seasoning. Then add extra lettuce, lime juice, and fresh cilantro (omg I'm addicted to cilantro)! My other favorite recipe Ive been making is protein cake in the oven (recipe below).

Preheat oven to 375
Mix together
-1 egg white
-1 scoop protein powder (I use Cellucor corfetti cake batter)
-1 tbsp coconut flour
-1 tsp baking powder
-1 tsp vanilla
-1 packet stevia
-1/4 cup unsweetened vanilla almond milk

Bake at 375 for 14-16 minutes in the oven! I use a ceramic dish and spray with nonstick spray. I think the texture of the cake in the oven is much better than in the microwave. Top with whatever youd like peanut butter, sprinkles, etc. I use a little more protein powder mixed with almond milk as my frosting…yum!
Macro breakdown:
Cal-198
Fat-3 g
Protein-30 g
Carb-10 g
Fiber-4 g
Protein cake without frosting





Saturday, March 22, 2014

Saturday "the two most important days in your life are the day you are born, and the day you find out why"

Hey Happy Saturday! 
Today was a circuit morning with Marissa! This morning I was excited to wake up because I bought a new flavored coffee! Dunkin coconut flavor will get me out of bed on a Saturday morning at any time! Do other people get this excited about their morning coffee…I hope so! On a side note, I am taking anatomy and physiology class and learning more about the human body than I had previously known. Our bodies are a true work of art that God created! It is amazing if you stop and think of all the systems and parts that are working without us even having to consciously think about it (thank goodness!) We were given one body to live in so it is vital to take care of it! Fuel yourself for success and push yourself in your workouts! You deserve to have your body feel and look its best! Go make it happen 

Workout: Circuits
Circuit 1
3 Rounds---30 sec work, 15 sec rest
- Burpees
- Jump switch lunges
- Right single leg oblique crunch
- Left single leg oblique crunch
- Push ups
- Battle ropes (alternate between double and single)


Circuit 23 Rounds---60 sec work, 30 sec rest
- modified dips off box
- Single leg squat off box (pistol squat)
- Kettlebell swings with 25 lb


Cardio:20 minutes on the treadmill alternating between speed 5-8-10
30 seconds at speed 5
30 seconds at speed 8
30 seconds at speed 10





Wednesday, March 19, 2014

Wednesday "You only live once, but if you do it right once is enough"

Hey!
So today makes me 10 days out from my first show of the season! Everything seems to be on track…I got my crystals in the mail, tanning and hair appointments booked! I am not really nervous because there is not much to be nervous about win or lose I'm in better shape and eating healthier than ever before..so win either way or maybe its  because I am listening to Bob Marley as I type this! (Plus it is important to not take everything so seriously, if you know you have been putting the work in at the gym and in the kitchen then no regrets!) During this prep I have realized why I like this sport and it is not just for the fact that I am competitive, but it really shows you how good your body can feel. I am feeling better from fueling my body with whole foods (veggies and fish) and drinking the proper amount of water (which I never used to do)! My best tip for drinking enough water is drink a bottle in the morning along with your coffee or tea and I always drink 2 more bottles right before bed. I also keep a gallon in the fridge and make sure by the end of the night it is gone! 

Workout: Chest/ Pyramid circuit (Complete each exercise 10-15 rep x 4 rounds)
Superset 1:
-Cable chest fly (set cable around chest level)
-Dumbbell push up into a row

Superset 2:
-Cable chest fly (set cable above eye level) 
-Chest press on bench with dumbbells

Superset 3:
-Cable chest fly (set cable on lowest level)
-Push up with feet on bench

Pyramid Circuit (box jump into burpee then 20 lb ketllebell swing)
1 box jump/burpee, 1 kettlebell swing
2 box jump/burpee, 2 kettlebell swing
3 box jump/burpee, 3 kettlebell swing
4 box jump/burpee, 4 kettlebell swing
5 box jump/burpee, 5 kettlebell swing
6 box jump/burpee, 6 kettlebell swing
7 box jump/burpee, 7 kettlebell swing
8 box jump/burpee, 8 kettlebell swing
9 box jump/burpee, 9 kettlebell swing
10 box jump/burpee, 10 kettlebell swing
back down the pyramid 
10 box jump/burpee, 10 kettlebell swing
9 box jump/burpee, 9 kettlebell swing
8 box jump/burpee, 8 kettlebell swing
7 box jump/burpee, 7 kettlebell swing
6 box jump/burpee, 6 kettlebell swing
5 box jump/burpee, 5 kettlebell swing
4 box jump/burpee, 4 kettlebell swing
3 box jump/burpee, 3 kettlebell swing
2 box jump/burpee, 2 kettlebell swing
1 box jump/burpee, 1 kettlebell swing

Sorry but for your eyes own good I am headless was a sweaty mess from the gym

Monkey bread muffins I made for my family! How good do they look?!

Monday, March 17, 2014

Monday "If your lucky enough to be Irish, your lucky enough"

Hey Happy St. Patricks Day! Hope everyone is enjoying the holiday eating some corn beef and cabbage! I got to enjoy in the cabbage part of the meal. For a cup of boiled cabbage it is 22 calories, 3g carb, 1g protein, and 2 g of fiber…cant beat that! I also tried roasting some of the cabbage tonight as well which was delicious! I cut the cabbage into 1/2 inch disc shapes then used Pam spray (the recipe called for coconut or olive oil) but the spray worked out great. Sprinkle discs with salt and pepper then roast in 350 oven for 35-40 minutes, until golden brown on edges. 

I have also been switching up how I eat my Quest protein bars( which let me tell you are the best quality protein bar you can buy and trust me I have tried a lot of them!) I used to eat them after warming them in the microwave for 10 seconds, which was delicious but have tried baking them lately and let me tell you…amazing!!! I cut them into 3 or 6 pieces depending on how much of the bar I am eating then put on parchment paper and cook 350 for 5-8 minutes, keep an eye on them. I swear to you they bake up and taste like delicious legit cookies! Following a plan were you can get creative with your food and look forward to eating it, is what is going to keep you motivated to want to stick with it! 

Workout: Partner Sprints/ Pyramid circuit

Today's workout started with partner sprints using bands. Marissa and I use thick resistance bands and attach them so each of us has one of the attached bands around our waist. If you do not have a partner and have access to a sled that would be a great alternative. If you do not have access to either, then running normal sprints is still a great and challenging option! 
If you have a partner have them load up the resistance bands, meaning have them try to slow you down by leaning back into the band. 
To perform a ball slam:

  • Hold a medicine ball (15 lb) with both hands and stand with your feet at shoulder width. This will be your starting position.
  • Initiate the counter movement by raising the ball above your head and fully extending your body.
  • Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
  • Receive the ball with both hands on the bounce and repeat the movement.


-Sprint 30 seconds then perform 15 jump squats after each sprint (this should burn). Repeat 4 times!

Kettlebell and ball slam pyramid
For a pyramid workout perform:
1 ball slam,   1 kettlebell swing
2 ball slams, 2 kettlebell swing
3 ball slams, 3 kettlebell swing
4 ball slams, 4 kettlebell swing
5 ball slams, 5 kettlebell swing
6 ball slams, 6 kettlebell swing
7 ball slams, 7 kettlebell swing
8 ball slams, 8 kettlebell swing
9 ball slams, 9 kettlebell swing
10 ball slams, 10 kettlebell swing

Take 1-2 minute break then go back down the pyramid from 10 to 1!

Finish up workout with 3 more 30 second sprints then perform 10 push ups after each sprint. Repeat 3 times! 

Sunday, March 16, 2014

Sunday "Let your faith be bigger than your fears"

Happy Sunday! I am more than half Irish so clearly on St Patty Day weekend I just left the bar…already feeling those squats hah! It is a great feeling to know you put everything you had into your workout, and leave feeling accomplished! 

Following any kind of new plan can seem scary at times because its unfamiliar and you don't know what to expect. It is really important to trust the process and yourself! If you give whatever task your trying to accomplish your best efforts then the rest will fall into place. I have definitely learned that throughout this prep.I was a little apprehensive to try a new flexible dieting plan along with interval and circuit training, rather than long steady state cardio, but the process is coming together---have faith!

Workout: Legs 
Superset 1:
-Wide stance squat with Olympic bar
-Side stepup on bench holding 25 lb plate (10-12 on each side)
-10 half burpee (no push up)

Superset 2:
-Front squat with Olympic bar
-Bulgarian split squat holding 25 lb plate foot up on bench (10-12 on each side)
-10 half burpee

Superset 3:
-Smith machine donkey kickback (10 on each side)
-Walking lunges with bar (I used 40 lb, Alicia used 60 lb)
-10 half burpee

Superset 4:
-Reverse hack squat 
-Back hyper extension (focus on squeezing booty on way up)
-10 half burpee

Superset 5:
-Cable kickback straight for first 2 sets, out to side for last 2 sets (10 on each side)
-Side shuffle using small band around ankles
-10 half burpee

Cardio:
I decided to do bike sprints, while Alicia did speed intervals on the stair stepper! Whatever type of cardio you choose, just remember to go hard and give it your all! 

Bike Sprints-
30 second on 100% effort sprint, 30 second rest at level 9, 10, 11, 12. Repeat 3 times! 

Saturday, March 15, 2014

Saturday Luck of the Irish Circuits

Hey! 
What better way is there to start your St Patty Day weekend off than doing some circuit workouts! The thing I love about circuits is keeping an elevated heart rate throughout the whole circuit- which means more calories burnt! Circuits are always a great way to switch up your exercise routines, allowing you to incorporate the full body. Moving quickly from one exercise to the next allows you to complete a full workout in half the time, while keeping your workouts new and exciting! Don't get me wrong I love lifting weights, but nothing like jumping around during a circuit! These two circuits should leave you sweaty and feeling accomplished when you leave the gym! 

Workout: 
Circuit 1
-15 box jumps 
-50 flutter kicks for abs
-25 kettlebell swings (25 lb kettlebell) 
-20 double, 20 single with battle rope

Repeat this circuit 4 times through with no to minimal breaks! 

Circuit 2
-16 push ups with leg kick through touching opposite hand and foot
-10 half burpee (so no pushup) into tuck jump
-10 plank holds on bosu ball flat side up (10 crossover opposite knee to elbow on each side, then 10 spider plank drawing the knee to outside of shoulder then back to plank position on each side)
-45 air squats (really focus on squeezing the booty at top position) or if your feeling daring try 25 jump squats

Repeat this circuit 4 times through with no to minimal breaks! 

Ab circuit
-15 V ups
-25 side crunch on both sides
-50 toe touches
-15 plank roll outs with forearm on exercise ball



Friday, March 14, 2014

Friday "Your future is created by what you do today"

Hey!
So all I can say is flexible dieting is the best part of this prep! I have learned through prep that I have a tendency to way over estimate how much food I am cooking. I think a common epidemic today is that true portion sizes are unknown. When I measure out my vegetables and fish, I am not going to lie sometimes I am disappointed by the small amount it seems to be, but its only because when we go out to eat we are given gigantic portions! Moderation is key in life and learning how to control portion sizes is what helps allow one to make the lifestyle changes necessary! (notice I did not say diet because a diet is temporary, and we are making long lasting lifestyle changes) The key to portion control is measuring/weighing, and eventually you will be able to eyeball the right amounts!

Workout: Upper body
Superset 1:
-Seated Arnold press
-Seated alternating bicep curl
-20 pop squats

Superset 2:
-Lateral raise using cable
-Alternating dumbbell hammer curls
-50 mountain climbers

Superset 3:
-Preacher curl with Ez bar
-Skull crusher with Ez bar on bench
-10 burpees

Superset 4:
-Reverse curl with Ez bar
-Overhead single arm dumbbell tri extension
-15 jump squats

Superset 5:
-Tri rope pulldown
-Rope bicep curl
-12 switch jump lunges

Cardio: I feel like this is important to mention that when doing HIIT it is crucial to really push yourself on the 30 second sprint! I am talking all out 100% sprint like your peddling for your life speed! These only take 12-15 minutes to complete so try your best to remain at high intensity!
Bike Sprints (I know I have been doing these a lot lately, but I love the burn!)

Sprint 30 seconds on, 30 second rest at level 9, 10, 11, 12. Repeat 3-4 times!


Progress Pics


Tuesday, March 11, 2014

Tuesday "Make today COUNT"

Hey!!
Happy Tuesday! So 17 days out from my second show and never felt better! I am doing this prep by myself with no nutritionist or trainer, just great knowledgeable people in my life who have given advice and guidance. At the start of prep I was following a meal plan I had purchased last year for my first show (don't get me wrong it worked, I looked the part last year), but was feeling fatigued and deprived this time around! I know that during prep I am not going to be indulging in peanut butter and cake, but I couldn't handle my previous plan that consisted of protein powder, rice cakes, oats, fish and 3 oz of broccoli. I do not eat typical "bodybuilding foods" such as eggs or chicken, but knew I had to switch for my own mental and physical health. I am currently doing "flexible dieting" or "iifym- if it fits your macros" for my plan. I was not very knowledgeable about this type of eating or how it worked before, but it is the best thing that could have happened in this prep! I know my macro numbers (carbs, fat, protein, cals) that I need to reach each day, and eat foods that help me achieve the perfect ratio! So instead of rice cakes which have almost no nutritional value except carbohydrates, I am now eating a variety of foods and not feeling deprived and most importantly have energy! I will write more about flexible dieting and my meal plan in upcoming posts! 

Workout 1: Morning Cardio
Cardio:
15 incline sprints on treadmill (sprint 30 seconds, rest 30-60 seconds)
5 sprints at 5% incline -speed 11
10 sprints at 15% incline- speed 10

20 minutes on stepmill (I used the preset workouts today tried calorie burner at moderate hard level)

Keeping my eye on the prize! Improve yourself, don't compare yourself!