Ready for the Rest Day

Standard

My body is ready for the rest day tomorrow! One more week of this 2nd group of exercises starts on Weds! Excited to move on to the 3rd group! I was not able to even start the third section the last time I did Fastphysique because I hurt my shoulder. This time I’ve taken better precautions. I’ve been keeping the calories constant whereas last time I was dropping calories which I feel could be partially why I hurt myself.

I’m very excited for this program which is what keeps me motivated to wake up early everyday. I’m seeing some awesome physical changes and I’m feeling stronger! My endurance has also increased. Today was sprinting day. Mentally I was all ready to stop in the middle but I kept pushing!

Today coinsisted of sprinting intervals 90 sec sprint;60 sec walk 10 times!!! By 6 I was ready to stop. But instead of stopping I lowered the speeding for my sprints and continued on. They still felt intense though! What I love about this program is all the customizing I can do to adjust it to me! Can’t wait for Weds!!

Advertisements

Caps on Caps on Caps- Shoulder Day!

Standard

Favorite day of the week!!!  Boulder Shoulder day!  Today’s workout was amazzzzzing.  I loved every single exercise and felt like I got an amazing pump!

  • 10 min HIIT- Elliptical (actually felt a bicep pump from this)
  • Barbell Overhead Push Presses
    • 1×12 (75); 1×9 (85); 1×6 (95); 1×3 (105); 1×12 (75)
  • Triset Circuit (not in the video)
    • 4×10 Dumbbell Arnold Press – 20lb DBs
    • 4×10 Plate Raises- 45lbs
    • 4×10 Dumbbell reardelt raises- 20lb DBs
  • 5 min Burnout:
    • 4 drop sets of Side Lateral Raises- 20lb DBs & 10lb DBs

Love Love Loved this!  Felt awesome and I feel like I finally I have the look I’ve been wanting!  Enjoy!

Where Has the Nutrition Gone?

Standard

Nutrition has not been my prime focus the last few months.  I’ve been enjoying myself and eating in what I feel is a pretty balanced way, but vacation is coming up.  I need to get a little more focused.  As of right now, I’ve up’d my protein and veggies a bit during the week.  I have been including at least 2 salads around 3 days a week.  I am planning on upping that starting on Sunday.  I have also started upping the water in take as that helps release water, which helps decrease bloat.  I am not planning on following any macro count, but will be incorporating healthy proteins, carbs and fats.

The proteins I am going to be eating are eggs, yogurt, salmon and steak.  I am trying not to eat as much chicken because it bothers my skin.  The carbs I will be eating are oatmeal, brown rice, whole wheat pasta and possibly potatoes.  Right now, in all honesty…I am not feeling potatoes… so carbs will be limited.  Fats will be egg yolk, peanut butter, yogurt, olive oil and seeds.  Some of the proteins and fats are intertwined.

My alcohol intake has not been 100% limited to weekends like I had anticipated, but my weekday drinks have only consisted of one drink approximately 1 or 2 days during the week.  I am going to tighten that up as well.

I like having a goal, but I do not want to have a goal weight.  I want to have a goal look which would primarily consist of losing a few inches all over.  A bit more cardio can help with that!  One more week of FastPhysique for only 5 days a week and then I will be incorporating the 6th day.   Doing this will up the cardio portion of the program enough so if I stick to my nutrition that I stated above, I’m hoping it will make a significant impact.

I saw this on pinterest and knew I had to post it.  It’s by JillFit who created the FastPhysique program and I believe it to be true.  Too many people, including myself, do really well on the weekdays with our diets, but then give up on the weekends.  I have found that lately during the day I still do a good job sticking to a good diet during the weekends.  At night it gets a little trickier.  This is another goal for myself for the next few weeks, to make sure if I’m out to eat, I pick healthier choices.  Most restaurants have healthy options, it’s just a matter of making the decision to select them.  It takes strength and willpower.  I feel like if I keep my mind right, I can find that strength and willpower to make smarter decisions.

5934be25faa6634145a3978fea84215c

Half Way Point!

Standard

This week marks just about the half way point of the FastPhysique program and I don’t see any slowing down in the near future!   I love this program and I’m excited to see where it takes me!  I’m already seeing some awesome results with my pants fitting better and I’m feeling stronger than ever!  I will continue to post my progress until I am done!

Enjoy!

Sprints

Standard

Ugh…just the title of this alone makes me want to runaway… walk away really fast… Running has never been a strong suit of mine. Since I was little I was never able to run for long distances without thinking I might die. It’s still the same…but I know mentally I’m not going to die. I know when to push myself and what I’m capable of. This is the hardest part about sprinting. When sprinting you want to give it your all! My mental issue with this when I was growing up and doing sprints on a soccer team or in gym class was that I was never able to catch my breath in between each sprint…because cmon..sprints are like wine…you can’t just have one.. lol!!! (BALANCE). As an adult, not on a sports team, I can build my endurance at my own pace and believe me, it has come a longggggggg way. I can take as long of a break as I feel I need and try to shorten it the next time. Not every goal is ‘how fast can I run’…. sometimes you need to have other goals like ‘how short of a break can I take so I can do that sprint again’.

Today consisted of six 40 second sprints (7mph-9mph on the treadmill) and 1 min 20 seconds of walking at 2.6mph in between each one.

This felt great!!!! I went around 2 miles in 30 min and at the end I even threw in jogging intervals 1 min at 5.5mph and 1 min walking for about 3 times. I felt Awesome!

Tomorrow is leg day. Doing front squats again and I feel like my form will be spot on! I’m going to stick to the weight I did last week to make sure I’m good.

Get your sprint on!!

Eczema Update

Standard

It has now been approximately two months since I’ve started using the Eucrisa ointment and my hands look NORMAL again!!!!! I still can’t believe that the only changes I needed to make were not drinking tap water and this miracle ointment!  I thought for sure I would have to deal with dry gross skin on my hands for the rest of my life.  Now I know that I can control it and can have normal looking hands again!!!!

Chest Killer

Standard

I don’t like push ups. I do them as a warm up for chest day, part of this tri-circuit and a burn out in this workout out, totaling around 116 push ups through out this workout. But I don’t like them!  I do them anyways because it’s going to make me better.  Granted, I’m not always doing push ups on my toes, I do what I can.  It doesn’t make the chest workout any less effective.

Today’s workout:

  • 10 min HIIT Incline Walking
  • Incline Barbell Bench Press (12, 9, 6, 3, 12; increasing weight as I go and then back to initial weight)
  • Tri set
    • 4 sets x 10 flat bench db flies
    • 4 sets x 10 close grip push ups
    • 4 sets x 10 overhead rope extensions
  • 5 min burnout- push ups

This was intense and awesome all at the same time!  I will be sore tomorrow!