You DON’T have a Pinterest Account!?

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When I started this page, I started with a bunch of questions people were curious about as to how to make their lives better between fitness, nutrition and motivation.  I feel like I’ve lost my own motivation to create new content, but came up with something today while browsing motivational quotes (like above) on Pinterest.  I included that pin because I need to get more consistent with this blog again and sure enough that worked.

When I’m feeling stumped about what to write about, I look to Pinterest.  It’s the picture version of Google.  When people tell me they don’t have a Pinterest account, I ask if they’ve been sleeping under a rock!   Pinterest can help with just about every aspect of your life!  A few ways that I use Pinterest:

  • To figure out a topic to write about
  • Find exercise programs
  • Figure out hair cut, color and style trends
  • While competing- looking and drooling over desserts
  • Finding recipes for healthy meals
  • Finding new ways to Meal Prep
  • Finding new clothing styles and wardrobe advice
  • Makeup Tutorials
  • DIY projects- if I’m curious… I am not good at DIY stuff
  • etc…

There are so many good uses for Pinterest.  You either click on a subject you want to look into or type something into the search and click on whatever picture you like.  Then click on that picture and it takes you to a link with even more information.

Example for how I find my motivational quotes that match what I want to discuss:

Search bar: “Motivational Quotes for Food”…”Motivational Quotes for Exercise”…”Motivational Quotes for life”

Example for how I find meal prep ideas:

Search bar: “Meal prep ideas for chicken”….”Meal prep ideas”….”Healthy Meal prep ideas..” etc etc.

This is such a great way to start your day and get yourself going!

Stumped

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I haven’t written in a couple days because I have been stumped about what to write about and am currently not feeling excited about anything new. I have a lot coming up in the next few weeks and that stuff is currently pre-occupying my mind. I’m still lifting every other day, for some reason my immune systems seems to not be too happy with me right now when I workout two days in a row, so I’m taking it easy. I’m doing Kris Gethin’s workout plan still and I’m actually loving that. Yesterday was leg day.

The exercises consist of 4 sets. The first 2 are sets of 10, the third set is 10 reps then drop weight rest 10 seconds and do 20 reps, and the fourth set is 10 reps drop weight rest 10 seconds do 20 reps, break 20 seconds then 10 reps.

So the exercises were:

Lying Leg Curls

Smith Machine Feet Forward Squats

Leg Extension

Leg Press

Stationary Bike for 30 min.

Oye, on top of that, I came home and decided that my husband and I would rip up our deck, so more cardio!

I’m hoping if something comes up in this brain of mine, I will write about it! Until next time!

Plateauing 😥

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This past weekend I was asked “What do I do when I don’t feel like my workouts are enough anymore?”

This happens to everyone. We all plateau and recognizing when we’re plateauing is the first step to moving past it!

How does it feel to plateau?

You feel like you’re going through a routine and it doesn’t feel like it used to. Things that used to be hard, seem a little easier and your physical changes have seemed to come to a hault.

What do you do about it?

The obvious short answer would be to do something different. Here are some options that I rely on:

  • If you’re focusing solely on high intensity training or cardio, one option is to try a different form of cardio or my recommendation is to start resistance training.
  • Weight Training (resistance training) is the perfect plateau crusher because now your working a different part of your muscle than you were with cardio.
  • If your currently only doing resistance training switch it up for some cardio or a different style of resistance training
  • There are so many forms of weight training out there! For example, the person who asked this question said she works out at home and feels stuck. I suggested 2 things to her:
  • She should either take her current workout and add more weight to it. When adding more weight it can be tricky to figure out what’s too much and what’s not enough. I suggest seeing what weight you can do 20 reps of and then see what weight you can do 5 reps. Then meet in the middle and that’s the weight you should be able to get 8-12 reps out.
  • Because she may not have the extra weight at home, do a more focused version of each exercise (ie slow down a squat so you can really feel it when you go down and then slow back up). So even just changing the speed of your exercises makes a difference.
  • Rest days- sometimes taking a break for a day or two makes a huge difference. Our muscles need a break and it’s hard to remember that sometimes. I’ve felt the best during a workout right after I take a day or two to recoup.

Have a great day!

Favorite Back Work Out: Lat Pulldowns

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Lat Pulldowns are an amazing back workout!  There are so many different variations that can be done and you don’t need a lat pulldown machine like I am using below.  Even though it’s one of the most frequently seen cable machines, you can also do the same motion if you have a full double cable pulley system or if you have bands.  In the  video below I’m doing two different variations of lat pulldowns: Reverse Close Grip and Neutral Grip.  I usually do another variation as well, Wide Grip, but the routine I did today didn’t include them.

Things to remember when doing any variations of lat pulldowns:

  • You want to start your set by trying not to move your whole body when pulling down, you want to focus as strictly on your lats as you can.
  • The stretch at the top is a great way to utilize the muscle to it’s full potential.
  • As you do more sets, you may find yourself rocking a little, which is fine, but try to keep as much of your lats into it as possible.

Before I went to Florida, I mentioned doing either a Powerlifting training program or FastPhysique again, BUT change of plans!  I will be traveling again in about 4 weeks, so I found a program on Bodybuilding.com that is a 4 week shred.  I’m going to be doing Kris Gethin’s 4weeks to Shred!  

I’m excited about this program.  It consists of about a half hour of lifting and then 30 mintutes of steady state cardio.  This morning was back day, here’s the routine!

  • Reverse Close Grip Pulldown (see video below)
    • 3 x 5/5;10/5;10;15 (drop sets)
  • Neutral Grip Pulldown (see video below)
    • 3 x 5/5;10/5;10;15 (drop sets)
  • Machine Row
    • 3 x 5/5;10/5;10;15 (drop sets)
  • T-Bar Row
    • 3 x 5/5;10/5;10;15 (drop sets)
  • Preacher Curl
    • 3 x 5/5;10/5;10;15 (drop sets)
  • 20 minutes of Stairs
  • 45 minute walk at lunch

Enjoy!!!  Tomorrow is Delta and Triceps!

Circuit Training Day with SheFit Ultimate Sports Bra!

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Around 2 or 3 weeks ago, I went to my sister in law’s (Emma) company for a SheFit bra party.  If you’ve never heard of SheFit, it’s currently a sports bra focused company.  They have two different kind of sport bras, one is the Ultimate and the other is called a Lounge bra.  Going into the presentation, I had no expectations of buying one.  I really had no idea what to expect, I usually see Velcro and think “Hell no” because I assume it just doesn’t last and won’t be sturdy enough.  But I was willing to go to a party and try them on for free.  At the party, the owner of the company was there, Sara, and she explained why she created the bra and how it works.  She had a good reason to create it and it seemed easy enough to put on.  So Emma and I tried on a bra over our shirts that we thought would and wow!

Screenshot_20170623-173727Even though I had a shirt and another bra on, I knew there was something different about this sports bra.  So we went to the bathroom to really try them on because now I’m hooked!  HOLY COW!   This sports bra legit holds everything in place better than anything I’ve ever tried on.  It’s as customize-able as you can make a sports bra!   You buy your size based on the sizing chart and then you can adjust the rib cage band and the straps!!!  So now I’m hooked and I had to buy one.

Less than a week later, I get the bag in the mail and am all excited to try it on to find they sent me the Lounge bra on accident 😦 .  I left it in the bag, called the number on the receipt and they happily excepted their mistake and mailed me the correct sports bra right away and told me I could keep the Lounge bra!  SCORE!  Once I received the correct one in the mail, I didn’t want to try it out until I knew I was going to have a workout where I’d be doing a lot of jumping.  TODAY IS THE DAY!  It was fantastic!

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Check out my workout below!  Check out SheFit.com today to get your sports bra!  I will probably be getting another one soon!

 

I’m Back!!! Shoulder Attack!

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Today was one of my favorite days! Shoulder Day!  I started off with the same warm-up I mentioned before and did it even faster than last time! 7min42sec!  I dropped 20 seconds! Score!  So for my actual shoulder workout this is what I did:

  • Seated Shoulder Press
    • 4×10-12 pyramiding the weight up (25-30lbs)
  • Reverse Pec Dec
    • 4×12 constant weight
  • Triple Set! 3×12
    • Dropset- Plate Raises: 45lbs to 25lbs
    • Dumbbell Side Lateral Raises
    • Dumbbell Rear Delt Raises
  • Rear Delt Band Work (not in video)

ENJOY!