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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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!

Routine Hopping

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I have been learning that I have a  habit of starting a workout routine and not really completing it.  I am not a fan of repetition so to do the same workout for 3 weeks in a row drives me nuts, but you look at most programs and that’s what they usually require.  I get why they are laid out that way, but I mentally get bored.  I’ve tried to do it, but usually by the 2nd section of the routine I move on after the 4th or 5th week of it.  I started Fast Physique and honestly loved every minute of it, but got injured midway through becasue I was doing it while I was also trying to lose body weight, which is not what the program was meant to do.  So I am giving myself two options right now.

  1. Start Fast Physique over again
  2. RunEveryThingLabs just released a really cool power lifting program

I will make a decision after we get back from our quick weekend trip 2 weeks from now.  So by July 17th, I will be starting a new (or old) program.

 
I am feeling under the weather today which is why I do not have a video to post, but you can feel free to check out the potential power lifting program I might try: Power-Trainer
 
 

Win That Battle in your Mind! Leg Day!

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4575761b4fefead9d796d9d1a1896c4eToday’s workout tested my mental strength to continue when I was feeling exhausted.  I was ready to throw in the towel so many times today (including getting out of bed), but just kept pushing myself because I knew I was just being mentally lazy.  We all get there sometimes.  That feeling of knowing we can, but just don’t want to try.  Well when I feel like that I know I just think about why I’m at the gym in the first place.  I was at that gym today because I want to get stronger and leaner.  I can’t get stronger and leaner sitting at home sleeping or giving up when I just don’t feel like it!  This is why I love rest based training.  It helps build that motivational strength and power!  I know I’m resting as long as I need to push harder for the next set.  Mentally, when I have a timed rest, I don’t work as hard on the next set because I tell myself that I didn’t recover long enough.  Everyone is different.  Rest based training may not work for everyone because they take too long in between sets and they need to have that timed recovery.  That’s fine as well!  You need to find what works for you!  Enjoy this video!f9fbb03bfc370779ff40067095259286

Leg Day!!

Willpower vs Skillpower

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I just finished reading a book by Dr. Jade Teta & Dr. Keoni Teta called “Lose Weight Here: The Metabolic Secret to Target Stubborn Fat and Fix Your Problem Areas”.  This book is not what you think it is!  It’s not a step by step guide to which workouts to do to lose weight in your troubled areas or which foods target those problem spots.  The book, in short, discusses how to manipulate your metabolism to do the fat burning for you.  Is it easy? HECK NO!  The basic (and when I say basic I mean super basic) premise is that most diets follow a guideline of Eat less, Exercise more, which is a quick fix and causes more problems and rebounds in the long run.  The best way to train your body and fix your metabolism is to Eat less, Exercise less and Eat more, Exercise More. I thought this made perfect sense!  The book goes into a lot more detail as to how and when to use these ideas to repair your metabolism, but one of the best and more on spot useful items that I learned was the difference between willpower and skillpower.  Willpower can be drained.  Think about when you’re depriving yourself of a certain food item, let’s say donuts, initially you think it’s not too bad until a month goes by and you pass Dunkin Donuts everyday and you’re really trying to hold on to your last straw (I may be talking through experience…).  Then your willpower gives out because you become so mentally, emotionally and physically drained from stopping yourself from eating what you want to eat that you go to Dunkin Donuts, buy 24 munchkins to put at your desk at work and eat a bulk of them but pretend you bought them for everyone else…..  Skillpower on the other hand teaches you a skill set of how you could use your willpower to make the most of it and to not drain your energy.  What stuck out to me the most, were the three skill levels to practice.

  • Level 1 (paraphrasing), for beginners, would consist going to a restaurant with a friend and just eating 1 french fry off their plate, with their permission.  And that’s it, just 1 fry.
  • Level 2 (paraphrasing), for intermediate, once you’ve accomplished the 1 fry, order a dessert for yourself and only have 3 bites.
  • Level 3 (paraphrasing), for advanced, now you’ve got 1 fry down, 3 bites only, now go to a store and buy a bag of cookies.  Only eat the serving size, but keep the rest in your house.  Never go over the serving size.

This book has so much to offer for beginners and advanced people who really want to understand how to change their bodies.  It is only partially true that we were born with the bodies we were given.  Yes, we can’t change our heights, our bone width or our weird abnormalities that make us all individuals.  BUT what you can change is how healthy you want to be, what kind of athletic shape you want to be and what you put in your mouth.

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Click Here to Purchase

When You’re A Celebrity…..ADIOS REALITY!

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Thank you Brad Paisley for this super fun song!  I feel like a celebrity!  I’ve never had my picture up like this anywhere except maybe in high school…. but that doesn’t count!   I feel awesome knowing that I accomplished this (with the awesome guidance of my trainer Joe Wells).  I am a little embarassed that I did all the work for the bodybuilding shows and then let it all go, but I am human and I have learned from my mistakes.  I have also learned when you deprive yourself for too long, it takes a mental toll.  Doing the bodybuilding shows did help me build my willpower and it also taught me a lot about how to lose weight the right way and the extreme way (not necessarily bad).   I will use this challenge as motivation to continue to live the healthiest life I can.

SHOULDER UPDATE!  I golfed on Thursday 18 holes and I trained chest and triceps today!!!!!  I haven’t trained them in over a month and it felt really good to get back at it!   I did not go heavy, but made sure that I was getting blood to the muscle and that I could handle the weight and motion.  

Workout today:

 
-12 min HIIT on Stairs (3 min warmup; 40 sec @ 1/40 sec @ 17  rounds)
– Superset: Band Chest Press & Band Flies (20 reps each)
– Hammer Strength Seated Chest Press (10 lbs each side and 3×15)
– Straight bar tricep cable pushdowns (30lbs 3×15)
– Seated Machine Chest Flies (30lbs 3×15)
– Lying DB Skull Crushers (15lbs 3×15)
-Triset: Decline crunch (10lbs)/Decline Oblique twist (10lbs)/20 rev crunches
 
This workout felt awesome!  My shoulder felt good and I’m excited to get back into training chest and shoulders again.  Just going to take it slow initially and work my way back up.  I am in no hurry!
 
 

Sore?

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I trained legs on Monday, it is now Wednesday and I’m still walking funny!  Every time I stand up I have that awkward penguin waddle.  As annoying as it can be, I love it!  I look at it as a sign I had an awesome workout, but is that what it really means?  I did some research and this is what I found!

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Thank you Ashley for showing me this meme!

Ha!  No Keanu, that isn’t right.  This article explains the process perfectly.  It explains why you’re sore after 48 hours and the best way to recover after an intense workout.  Good news is the more often you train, you will not get as sore as after the initial start.  So push through it!  Just another reason to stay consistent!

You can do it!