Another Leg Day! Another Video!

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We all know leg day can really suck. Probably one of the hardest muscle groups to work because most of the time it’s not just your legs your working. Legs are the primary focus, but it’s always a full body workout! Front squats today were interesting, I definitely need to consult with someone to make sure I’m using correct form. It’s so hard to tell and there are so many ways to hold the bar with the front squat. Today I tried both ways. In the video you’ll see me holding with the bar across my chest and not video’d I was holding the bar with my hands (almost like I’m about to overhead press it). I will get some help on Thursday and Saturday and will utilize what I’m going to learn next Weds.

As for the rest of the workout….. talk about doing everything I hate. Bench step ups… walking lunges….and plyo lunges…. EW! BUT I can’t get better if I don’t working on things that are not comfortable. I did it, I got through it and I did all 4 sets that I was supposed to do! SO WIN! Endurance is making a come back! Here’s what I did:

  • 10 min Stair HIIT – 1 min intervals- fast/slow
  • Barbell Front Squats
    • 5 sets; 12, 9, 6, 3, 12 (changing weight each set)
  • Tri Set
    • Bench Step up
      • 10 each leg (15 lb DB each hand)
    • Walking Lunges
      • 10 each leg (15 lb DB each hand)
    • Plyo Lunges
      • 10 each leg no weight
  • 5 min burn out Jump Squats
    • 2×15; 2×12; 1×10; 1×12

Enjoy all the colors of the leg day!

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New Goals

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Wednesday starts the 2nd  part of FastPhysique.  Partially through this last time I hurt my shoulder with incorrect form with my front squat.  This time I am going to make sure the form is correct and not go too heavy at the beginning.  I’m excited to get this started!  Besides accurate form, my plan is get 5 days in this time instead of 4 days.  I will be adding in a day of 20 min metabolic conditioning.

So here we go.  Let’s hope this week gets better after today.

Getting That Lift

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Today was back day, last back day of the first third of FastPhysique.  I was doing deadlifts today and I could tell that I was slacking a little during the heavier lift and had to actually tell myself to activate my core.  This made me see how people can get hurt so easily.  I stopped thinking about it for a couple seconds and could’ve hurt myself really bad, but I didn’t.  I just had to focus more.

Now that I’m not “dieting” I notice that my focus has been more on social events and less on what I should be eating.  I wish I could find a better happy medium.  I’m trying, but I still catch myself thinking that the cheat meal I’m going to have is going to be rare, but right now my whole life is one big cheat meal.  I keep telling myself I’m going to get back, but I’m having trouble.  I need some kind of motivation.  I want to lose a few inches before my trip in November.  I have 6 weeks to make a change.  I need a plan.  FastPhysique is just one piece of the puzzle, but I need to get the diet piece.  The last time I did FastPhysique and dieted it didn’t end well because I didn’t feel like I was getting enough calories.  This time I’m going to try to keep the calories up, but attempt to keep them the healthier foods.

Now I’m just rambling….. I will keep you updated!

Focus on 24 Hours

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When you look at what is what you would like to happen in the next month, it can be overwhelming.  Even thinking about the next week can be exhausting.  So instead, focus on the next 24 hours.  What goals do you want to accomplish today.

My goals today consisted of:

  • Getting FastPhysique in for the day
  • Avoiding my candy bowl at work
  • Eating chicken in at least one meal
  • Eating veggies in at least 2 meals
  • Only have alcohol on the weekends

Did I accomplish these?  Well the day is not over yet!  Will I go after them tomorrow as well?  OF COURSE!  In a couple weeks, I’ll try to change it an add additional goals.

Here’s to small goals for a big change!

One Third Down

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Yes! 1/3 of Fastphysique is almost done! I already made it this far the first try and I am planning on making it to the end this time!!! Today was Apple Bottom day aka legs. I am very excited that I was able to get through 4 sets of the triset, but decided to not do the burn out at the end 😦 but that’s okay! Instead I decided to come home and stretch a bit.

Leg day takes a toll on my hammies and if I don’t stretch them out after leg day, I won’t be walking very easily the next couple of days. So in my video below you’ll see my first And third sets of squats (135lbs and then 165 lbs) and then a small stretching routine to hit what I need.

Enjoy!

Non-Scale VICTORIES

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All of these make getting healthier and weight loss so much easier than constantly checking a scale! Should you still use a scale though? I think yes, but not obssesively. Once a month should be it! Try on those pants you want to get into as many times as you want though!! Our bodies fluctuate so much throughout the weeks. A woman’s menstrual cycle alone could cause a 10 lb weight gain! 10lbs!!!! But that’s water that will be flushed out eventually. So why get stressed out by a stupid number that will change anyways!!!

Or everyone’s favorite topic BMI…. I just barely hit my BMI weight when I was about to step on stage and was at the smallest I’ve been in my entire adult life…. so what does that say….that everyone is supposed to be a stage ready bodybuilder at all times if they lift any sort of heavy weights? I mean that would be really cool and all….but c’mon….I know I would be miserable. Maybe one day when I have enough money to have someone make me my meals so that they’re always different, delicious and macro perfect…but until then, reality says that won’t happen.

So for now, I am enjoying all the non scale victories. And using those as goals to live a healthier life.

Drifting

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pa·tience
ˈpāSHəns
noun
 1. the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset.
time
tīm/
noun
 1. the indefinite continued progress of existence and events in the past, present, and future regarded as a whole.
I know I need more of both of these.  Patience is something that I find myself continuously pushing to find and time is something that I have, but still find it hard to use it efficiently.  When I am told consistently that someone doesn’t have time in their schedule to fit me in, I lose my patience with them and cut them off.  It is not worth the anxiety that it causes me.  We use our time to do the things we want to do, and when no time can be found, I am in a place where I understand what that means.  When the roles are flipped and I use the excuse that I do not have enough time to see someone, I understand when they cut me out of their lives, as well.  It’s a fact of life.
People are in our lives during certain parts of it for a reason and it is only human to have people drift away as fast, or slow, as they drifted in.  Although, sometimes it might take a little longer to realize it’s time to drift apart.  Realizing the right time to drift apart is difficult, but once it’s done, your life goes on and their life goes on.  Very similarly to when I was training for my first show.  In the moment, I remember thinking…. “This is never going to end….I’m going to be eating 7 meals a day forever…. chicken at 8:30am forever….. meal prepping forever…”  But now, that has drifted away.  I am no longer tied to needing to do any of those things.  I enjoyed the life I lived then because it was meant to happen at that time.  I am now enjoying another part of life that isn’t as strict.  That is how life works.  We go in and out, up and down through all the different events and people life throws at us.
For the people in my life right now, that appreciate me, that are there for me, that I care for, I am super grateful!  For all the people that were in my life and are not anymore, I am grateful we had the time together that we did.  We all grow up and we all drift apart and there is nothing wrong with that.
I know this is a little different than what I normally talk about, but I have been lost as to what to talk about and this has been something that has been on my mind for a little while now.
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