Tuesday, February 25, 2014

Back Workout "small changes can make a big difference"

Hey!
So yesterdays workout was a 45 minute fasted morning cardio session… me vs. the stairmill! There are differing opinions on fasted cardio, but in my case I enjoy it! All i need is a little coffee in my veins and I am ready to go! I know that waking up at between 4-6 am is not always the easiest thing to do, but honestly the days I do I never regret it! I love knowing while the rest of the world is sleeping, I am  working towards my goals sweating it out before the sun rises! In other exciting news, I plan on bedazzling my suit with Swarovski crystals (which might seem a little crazy considering my most advanced art class was ceramics back in high school)! Fingers crossed I learn how to use this bedazzler correctly and it looks great! Ill post pictures of my suits progress once I start! 

Now today's workout was back and bike sprints! An important point to remember is to always listen to your body! The last few days my knees have been bothering me, so instead of further aggravating them its important to choose exercises that are lower impact on them (bike sprints, elliptical, or swimming for example). 

Workout: Back (repeat each superset 4 times through 12-15 reps)
Superset 1:
-Seated row (really concentrate on the pulling back motion and the muscle mind connection of contracting your shoulder blades) (55 lb) 
-Single arm bent over row with dumbbell (30 lb)
-20 pop squats

Superset 2:
-Straight bar pull down with cable (30-35 lb)
-Single arm seated row (pulse arm back on the row motion)
-10 burpees

Superset 3:
-Lat pull down
-Reverse grip lat pull down 
-20 jump squats

Superset 4:
-Low pulley row and squat combo
-Bent over row with 40 lb bar
-20 pop squats

Ended with:
-Pull up using assistance machine 

Cardio: Repeat 4 times through 
Bike sprints
30 second sprint at level 9, rest 30 seconds at level 4
30 second sprint at level 10, rest 30 seconds at level 4
30 second sprint at level 11, rest 30 seconds at level 4
30 second sprint at level 12, rest 30 seconds at level 4


After bike sprints my booty was on fire, so I decided to add in some sumo squats to really finish my legs off! 

Wednesday, February 19, 2014

Wed. "every accomplishment starts with the decision to try"

Hey!
There was a heat wave in Buffalo today got up to 45 wohoo! As soon as I saw that sun shining and snow melting I knew I needed a break from the inside of the gym to get out into the fresh air! Today's workout was a 35 minute run outside (try incorporating intervals of sprinting, jogging, and side shuffles). Running outside compared to the treadmill will show you just how good your cardio is…I might be feeling this run tomorrow!

I am also going to share some clean treats I have been making lately that are helping with my sweet tooth! My first treat is what I like to call protein "ice cream." I just take a coffee mug and put 1-2 scoops of my protein powder (either EAS muscle or Cellucor) and mix with water until smooth. Then I cover it with foil and put it into the freezer. Allow it to freeze for 45 min to 1 hour and enjoy! My second treat sounds pretty weird but I swear tastes good! Take a washed cucumber and slice thinly. Then top with cinnamon and stevia. Sounds a little strange vegetables with a sweet topping, but trust me it hits the spot!



Tuesday, February 18, 2014

Back workout "know your limitations and then defy them"

Hey!
So sticking to a meal plan when I'm making candied coated almonds for Valentines Day is not an easy thing to do! The one aspect of competing in bikini competitions that I love and hate is the mental strength that is required. Even though standing on a stage in a bikini might not seem hard to prep for, it is mentally and physically demanding. It requires a lot of will power to get to the gym and follow a meal plan day in and day out. My house is filled right now with 3 of my most favorite treats (a fresh jar of peanut butter, honey twist pretzels, and chocolate) and I would be lying if I said I had no picked up each of these treats and thought about devouring them! It is important for me to keep in mind what my goals are and my eye on the prize! I am constantly asking myself will this action (eating pb or cookies) help me towards achieving my goal or push me farther from it? 

Workout: Back

Superset 1:
-Seated row (65 lb)
-Single arm bent over dumbbell row (30 lb)
-10 Burpees

Superset 2:
-Lat pull down (55,65,75,85 lb) keep increasing the weight and decreasing your reps
-Reverse grip lat pulldown (55 lb)
-20 pop squats

Superset 3:
-Straight arm pulldown with straight bar (25-30 lbs)
-Single arm seated row (25 lb) (on the rowing motion when arm is pulled back perform a pulsing motion twice before switching arms)
-20 jump squats

Superset 4:
-Seated back row machine (25 lb on each side)
-Bent over row with bar (40 lb)
-20 pop squats 

Finish off this workout with
-10 push up jumping into a reverse close grip pull up (on your lest rep try to come down out of pull up in a slow 10 count)

Cardio:
-40 minutes of steady state cardio 

Bad quality pic but back progress 

Food prep is key

Friday, February 14, 2014

Valentines workout!

Happy Valentines Day!
Hope everyone has a great Valentines Day if your in a relationship or not! Today is about showing extra appreciation for the ones you love! Don't be down and out if your single today, but rather embrace the loved ones in your life… and if anyone asks of course you have a Valentines date his name is Gym!

Today Alicia and I showed our bis and tris some love at the gym!

Workout: Bi/Tri (Repeat each superset 4 times x 8-12 rep)

Superset 1:
-Tri kickback with cable
-Lateral cable curls
-Mountain Climbers (20)

Superset 2:
-Straight bar curl
-Rope tri pull downs
-Mountain Climbers (20)

Superset 3:
-Curl using the rope
-Straight bar pull down
-Mountain Climbers (20)

Superset 4:
-Hammer curl
-Tri kickback with dumbbells
-Mountain Climbers (20)

Superset 5:
-Preacher curl with 40 lb ez bar
-Olympic bar tricep presses (Keep hands close together in center of bar and come down a little bit above chest level then return to starting position)

Superset 6:
-Preacher curl going the opposite way with 30 lb straight bar
-Single arm overhead tri extension

Cardio:
-15 minutes on the machine we call the butt blaster but any cardio machine (elliptical, stair steppers, etc.)
-Bike sprints (Repeat 3 times through)
30 second sprint at level 9, rest 30 seconds at level 4
30 second sprint at level 10, rest 30 seconds at level 4
30 second sprint at level 11, rest 30 seconds at level 4
30 second sprint at level 12, rest 30 seconds at level 4


Opposite side preacher curl 

Beautiful flowers my amazing man sent me! 

Tuesday, February 11, 2014

Tuesday "good things come to those who sweat"

Hey!
Today's workout was chest and triceps! It is important to remember that it is not the amount of time you spend in the gym that counts, but rather the amount of work you put in! Performing supersets with minimal rest between each set allows you to spend less time in the gym, while getting more bang for your buck. The same goes for HIIT training! Time is precious when  your juggling a career or school, so get the most out of your gym time and try incorporating supersets and HIIT! 

Workout: Chest/Tri (Complete each superset 4 times through x 8-15 reps per exercise)

Superset 1:
-Incline barbell press (5 lb added on for first set, 10 lb for second set, 15 lb for third and forth set)
-Incline dumbbell press (25 lb)
-Single overhead tri extension (10 lb)
-10 burpees

Superset 2:
-Flat bench dumbbell fly (20 lb for first 2 sets, 15 lb for last 2 sets)
-Incline push up on bench
-20 pop squats

Superset 3:
-Cable fly (Put handles in high position)
-Single arm tricep kickbacks (10 lb)
-20 jump squats

Superset 4:
-Low cable fly (Position handles closest to the bottom and bring up to eye level) (5 lb on each side)
-Tri pull downs with rope (30-25 lbs)
-Dips off bench (10 reps)
-10 burpees 

Cardio:
-30 minutes on treadmill (30 seconds work, 30-60 second rest)
-->Switched it up between hill sprints (incline 30 % at 4.5 mph) and regular sprints (incline 0% start at 10 mph increase .1 each time stop when you get to 11 mph)

Sunday, February 9, 2014

Sunday "We become what we consistently think about"

Hi!
When I was at the gym today I was thinking about the importance of not only our thoughts, but also the thoughts of those we surround ourselves with. Be careful how you think because it becomes who you are! This can be hard to do, especially during prep. It can be an emotional roller coaster of a ride, as anyone who lives with a competitor would know! Try your best to think realistic and positive thoughts! Also surround yourself with like minded people who want to help you achieve your goals! If people don't support your dreams, they have no place in your life. I am so lucky and grateful to have awesome friends who are my fitness inspirations and workout partners, family and boyfriend that support this unique lifestyle and me! 

Proceed with caution you will be tired after this! This leg workout was one tough cookie but worth it!
Workout: Legs (Perform each superset 4 times through, 10-15 reps each exercise unless other number is stated)

Superset 1: 
-Wide stance squat with Olympic bar 
-Stiff leg deadlifts using dumbbells (alternate the dumbbells side to side rather than straight in front of legs)

Superset 2:
-Single leg step ups on bench using the Olympic bar 
-Sumo squat with Olympic bar

Superset 3:
-Abductor machine
-Adductor machine
-20 air squats

Superset 4:
-Reverse v hack squat 
-Laying single leg hamstring curl
-10 burpees

Superset 5:
-Smith machine donkey kickbacks
-Princess curtsy lunge with 40 lb bar 
-10 burpees

Cardio: (Repeat 3 times through)
Bike sprints
30 second sprint at level 9, rest 30 seconds at level 4
30 second sprint at level 10, rest 30 seconds at level 4
30 second sprint at level 11, rest 30 seconds at level 4
30 second sprint at level 12, rest 30 seconds at level 4


Now crawl to your car get home and lay on the couch! 

Friday, February 7, 2014

Protein Waffles!

Hey!
So my usual morning oats and protein powder was starting to get really old really quick! I needed a change up and saw this recipe for protein waffles! At this point in my house I am known for ruining every protein treat I try to make! I was a little nervous to try them because I have probably wasted a whole tub of protein powder at this point, but the recipe was fool proof and easy! I also switched up the brand and type of protein I had been using and am very pleased! I was mainly using vegan protein powder before that only was available in two flavors, chocolate and vanilla. I was having whey protein envy when I saw pictures on Instagram of cake batter and peanut butter protein powders! Let me tell you Cellucor cor fetti cake batter, peanut butter marshmallow, and cinnamon swirl are one of the best things to happen to me this prep! 


Here is the recipe:

-1/2 cup gluten free oats (I blended mine up in my magic bullet)
-1 tbsp coconut flour 
-1 scoop cellucor cinnamon swirl protein powder
-1/4 tsp baking soda
(Mix all dry ingredients together in bullet then add wet ingredients) 
-4 tbsp egg whites
-6 tbsp water

Spray your waffle iron with non stick spray and cook. I topped mine with cinnamon and sugar free syrup! 

Macro break down:
Calories- 353
Carb- 30 grams
Fat- 5 grams
Protein- 40 grams 





Thursday, February 6, 2014

Thursday "fit is not a destination, it is a way of life"

Hey!
It is important to remember and take today's quote into consideration. Being fit should not be your end goal, but rather your lifelong goal! Even if you do not see dramatic changes right away don't let that discourage you! Each day you give it your best in the gym and with your clean eating your making progress! Taking progress photos is also a great way to be able to track and look at your accomplishments! It is easy to think you look the same, until you compare yourself from a few months ago and see the changes side by side! 

Workout: Shoulder
Superset 1: 4 sets x 12 reps
-Side lateral raise with cable (set at 5-10 lb)
-Front raise using cable and rope (15-20 lb)

-20 pop squats

Superset 2: 4 sets x 8-10 reps
-Alternating side and front raise with dumbbells (10 lb)
-Arnold press (25 lb) 

-20 jump squats

Superset 3: 4 sets x 12 reps
-Single arm upright row (20 lb dumbbells)
-Alternating seated shoulder press (20 lb)

-20 pop squats

Superset 4: 4 sets x 8 reps
-Bosu ball pushup
-Alternating punches with 10 pound weights

-20 jump squats

Superset 5: 3 sets 
-Battle ropes (20 single, 40 double)
-Push up with feet up on medicine ball (8 of them)

Progress photos:
A little embarrassing to post this but progress takes time! I still have 8 weeks until the first show lots of work to be done, but I will make it happen! 

January 17

February 4
(keep in mind I'm flexing my "abs" in this pic hah)


Monday, February 3, 2014

Superbowl Sunday

Hey!
Sorry I am posting this a day late, but I was so upset after the Broncos lost I couldn't write…I am kidding, but honestly what a blowout of a game! Truthfully yesterday was a very busy and weird day! I locked myself out of my own bedroom. You are probably thinking how is this possible? The answer: It is not possible unless it was done by me! At first it was sort of funny until I started to realize my clothes, phone charger, and comfy bed were in there! The solution to this little problem, get a ladder and climb through my second story window..sometimes you have to take matters into your own hands and get the job  done! 

I did legs with Alicia who is doing a burpee challenge. If your up for the extra challenge and calorie burn add 10 burpees into 4 of the supersets so you end up doing 160 total! 

Workout: Legs (Repeat each superset 4 times, 10-12 reps of each exercise)
Superset 1:
-Shoulder width squats focusing on getting extra low or below parallel (Olympic bar with 25 lb on each side) 
-Straight leg deadlifts (Olympic bar with 10 lbs on each side)

Superset 2:
-Sumo squat (Olympic bar with 10 lb on each side)
-Hack squat (45 lb on each side)

Superset 3:
-Laying single leg hamstring curl (work up to 25 lb on each side)
-Standing V squat machine (facing forward)

Superset 4:
-Leg press plyo squat (using leg press machine perform a normal leg press but on the way up push foot plate so your feet are no longer on it, then have feet connect with foot plate again on the way down and end in normal position. Start with no added weight until you feel comfortable, then slowly start adding weight) 
-Reverse standing V squat machine (face opposite way, so face in towards neck and head pad. Focus on squeezing your booty on the way up)

Superset 5:
-Smith machine donkey kicks (5 or 10 lb on each side) Video in link!
-Side step up ( holding 25 lb plate in hands)

Superset 6:
-Cable kickback for booty (10 lbs)
-Curtsy or princess lunge( 50 lb bar on shoulders)

Cardio: Try switching it up and adding in side shuffles! 
-Side shuffle on the treadmill for 20 seconds then jog at 7 for a minute. Repeat as many times as you'd like! Video in link!

Video Links:

Saturday, February 1, 2014

Saturday "make yourself stronger than your excuses"

Hi!
Ever have those lazy Saturday mornings where you want to stay in your cozy pajamas and lounge on the couch? That happened to me today, and my main motivation for getting up was to try my two new coffee flavors I bought last night! I do not enjoy taking rest days because honestly I just love working out and moving, but today was more of an active rest day at the gym. Rest days are for recovery and growing those muscles! Even when your prepping, it is important to take an easy day in the gym and listen to your body! 

Workout: (4 rounds)
-Reverse alternating lunge using Olympic bar with 15 lb added to each side

Circuit:
-Ride bike for .5 miles at level 10
-50 skips with jump rope
-50 crunches

-Ride bike for .5 miles at level 10
-100 jump rope
-50 crunches

-Ride bike for .5 mile at level 10
-150 jump rope
-50 crunches

-Ride bike for .5 miles at level 10
-200 jump rope
-50 crunches 

Abs:
-Regular plank hold for 3 minutes
-Side plank hold for 1.5 minutes on each side 
-Any type of plank (regular, on hands, alternating forearm to hand, side, etc) for 3 minutes

Look at the temptation! 

Who needs chocolate when you have broccoli and hot sauce!