Thursday, December 29, 2011

20 Tips to a Healthier Lifestyle for the NEW YEAR!

If you’re trying to look leaner, toned, firm (whatever you want to call it), macros do matter.

                                                Eat frequent, small meals.                       
Women: Lift weights! Don't be afraid you are going to bulk up. You won’t.

Keep your diet tight.
                                                                                                Consistency is key.
Do them right: correct form is a must.
            Turn up the intensity!
Find an activity that makes you happy.
                                    Rest when you need it.
           
         Change up your workout playlist.
                                                                                    Pack a cooler.
                        Leave the junk food on the shelves, because what you buy, you will eat.

Pictures are a great way to track your progress.

Drink more water!    

     Recruit a friend or family member to join you in your fitness adventures.

Set small and large goals for yourself.  Dream big!

Patience is a virtue.  You are not going to achieve your dream body overnight or even in six weeks.  It takes time and plenty of hard work.         

                             Objectively track your progress by logging your workouts, daily meals, measurements and weight.                  

Never ever give up.    
                               Find somebody or something that inspires you.

Tuesday, December 20, 2011

Back, Bis Abs...

I'm taking advantage of being slow this week by spending a little extra time in the gym!
Again, this workout was based off of Jamie Eason's Live Fit Trainer with a few modifications.

A.) Wide Grip Lat Pulldown suppersetted with Narrow Reverse Grip Pulldown
B.) One Arm DB Row suppersetted with Stability Ball Rollouts
C.) Bent Over Barbell Row supersetted with Mountain Climbers
D.) DB Alternating Bicep Curl supersetted with Cross Bench Dips
E.)  Wide Grip BB Curl supersetted with Push ups (some wide, some narrow)
F.) Tricep Pushdown supersetted with Cable Crunch
G.) Cable OH Extensions supersetted with Bicycles

Then!

For my post-workout cardio I did something different.  I warmed up for a couple of minutes, then sprinted for 30 seconds and rested for 30 seconds.  Repeat 30 times.  On a treadmill there is really no good way to increase and decrease speed that quickly so I would just keep the speed the same (7.5mph), grip the sides and carefully jump off and put my feet to the side of the treadmill for the 30 seconds of rest.  One has to be careful, it would be easy to face plant it!  It went by super fast and was difficult.  I'll sleep well tonight.

Monday, December 19, 2011

Leg Workout!

I'm basing my workouts this week from Jamie Eason's Live Fit Trainer - weeks 9&10.  I had to make a few changes, but I knew this would be a tough workout!  You can find the entire 12 week trainer here : Jamie Eason's Live Fit Trainer.

My workout:

A.) BB Front Squat supersetted with Jump Squats
B.) BB One Legged Squat supersetted with Jump Roping
C.) BB Walking Lunge supersetted with Long Jumps ** Not sure if it's because I've never incorporated long jumps before but this was tough to do together. :)
D.) Leg extension (machine) supersetted with one walk around the track
E.) Smith Machine Squats
F.) Calf Machine (high reps) supersetted with one walk around the track.

Wow, no cardio needed today.  Tough workout done! I'm finding I can't get to lunch at my regular workout time (11:00 am) since I've been much busier at my job and just can't get away so early anymore, so I went to the gym at 1:30 pm and I really liked how quiet it was at that time of day.

Friday, December 2, 2011

Trip to the Dentist

Well our bi-yearly trip to the pediatric dentist is done.   Good news = no cavities.  Bad news = we have our own little dental disaster on our hands.  I guess we've lucked out with The Teen and 2cents, but The Diva is another story.  Her mouth is so small and her rather giant teeth are overpowering her little mouth.  She has to have a tooth extracted - or as they told her 'wiggled out'.  Gotta love pediatric dentists and their terminology. 

I'm ready for a fun weekend, The Diva has a rollerskating trip with her Girl Scout troop and the two of us are going.  The kid loves to rollerskate and I really like it as well.  I guess you can't hide the fact that I grew up in the 80's rollerskating in my basement!  Plus it's a great workout.  We are having some friends over on Sunday.

Thursday, December 1, 2011

Upper Body Circuit

I'm very used to splitting my upper body into three days, BUT I'm trying something different and going to try to work them all in one day only once a week.  I'm not sure I can stand it, but going to give it a try. 

Here was my Thursday upperbody day circuit looked like:


A warm up on the treadmill, run at a moderate pace (6-7 speed) for about 5 minutes.

[Each circuit has three exercises, meaning you’ll do each exercise back to back to back with no rest.  Once the circuit is completed, rest for 30-60 seconds and repeat two more times.]

1st Circuit
  • Inclined dumbbell chest press
  • Seated dumbbell shoulder press
  • Side lateral shoulder raises
  • Rest for 30-60 seconds and repeat 2 more times.
2nd Circuit
  • Dumbbell pullover
  • One arm dumbbell rows
  • Seated bent over shoulder raise
  • Rest for 30-60 seconds and repeat 2 more times.
3rd Circuit
  • Dumbbell tricep extensions (lying on bench)
  • Alternating dumbbell bicep curls
  • Cross bench dip
  • Rest for 30-60 seconds and repeat 2 more times.
4th Circuit
  • 30 seconds of Mountain Climbers
  • 30 seconds of High Knees
  • 30 seconds of Burpees with a squat jump
  • Rest for 30 seconds and repeat 2 more times.
I thought the burpees were going to be the life of me. Eyyyeee!!!

Workout is DONE, finishing up some work and then taking the littles to the DENTIST.  Wish me luck! :/

Tuesday, November 29, 2011

2nd place, Baby!

Wow, so my official first contest prep season has come to an end!  What a blur and the only thing I regret was not documenting it more on this blog; I just didn't make the time. 

For my second competition, I competed in three divisions in the USA Super Pro Qualifiers/Bluffs Classic in Council Bluffs, IA on November 19, 2011 and placed SECOND in all three divisions. I was very pleased with my placings.  If someone would have told me six months ago I'd have came so close to becoming a pro athlete, I would have laughed in your face.  (You have to know me to think this is funny.)

I'll recap what I've taken away from this whole experience:

It's EXHAUSTING trying to balance a job (or two), three kids and all other trials and tribulations of life - and try to do it all well.  Eating healthy and working out comes easy to me, I truly enjoy it, but balancing everything has never been my strong suit.  The hardest part coming into this was 'everything else' that went along with it.  The nails, makeup, heels and performance. 
I CAN walk in five inch in pumps.  It does get easier each time and although I've never been a big high heel wearer, and not sure I ever will be, I'm happy to say that I've mastered something!  I'm also proud to say I've learned more about makeup and how to apply it so it looks natural.  [Layers, people.]

Hunger is a hard thing to deal with.  I've never had to eat too much to maintain a healthy weight and not feel deprived.  But as I got progressively leaner, nothing would fill me up, even 350 [healthy] carbs in one day.  Ok, I was close to being filled up, but not quite. 

I thought I'd have a harder time being judged on my body.  I've never been great at taking criticism.  I am in the best shape of my life - and am very happy and comfortable in my own skin.  I feel like the whole process is just a competition with yourself.  You really can't control or even know who is going to show up as your competition, you can only work as hard as you possibly can and make improvements each time.

Most of the people we've met along this journey are SO incredibly nice and we've made some good friends along the way.

Off to non-contest prep land, where I intend to take things just as serious.  Just not be as hungry, I hope.