Friday, November 30, 2012

Workout: Chest and Tri's

Gosh, I love lifting heavy! I actually tend to love whatever type of workout I'm doing at the time I suppose, but right now I'm especially loving the heavy stuff. I'm sore same day, seeing progress and increasing weight every week. It's awesome. I'm also eating lots and haven't come anywhere near a calorie counter in a while. Even more awesome.
The next workout on my list to share is chest & tri's. I'll admit, chest day is my least favorite, but I know it's important to do so I suck it up and give it my best!
Incline bench press- 3 sets of 10- I just do the bar which is 35lbs.
Barbell Incline Bench Press - Medium Grip
Flat bench dumbbell chest press 3 sets of 8-10- I used 20lb dumbbells. 
Dumbbell Bench Press
Super set with flat bench dumbbell flys 3 sets of 8-10- I used 15lb dumbbells
Dumbbell Flyes
Stability ball pushups- 3 sets of 10
Skull crushers 3 sets of 8- I used 40lb barbell
Lying Triceps Press
Overhead tricep extension 3 sets of 10- I used 25lbs, 30lbs, then 35lbs.
Standing Dumbbell Triceps Extension
Rope pushdown super set with dips- both 3 sets of 10. I used 40lbs for the first set of pushdowns, then dropped to 30.

Triceps Pushdown - Rope Attachment

Bench Dips
*Photo's courtesty of Bodybuilding.com
Happy, happy, happy Friday!!

Wednesday, November 28, 2012

A Partial WIAW & Shoulder Workout

Maybe I can have someone text me every 3 hours to remind me to take pictures of my meals? I don't know what's wrong but I can't remember for the life of me! I snapped a picture of breakfast, snack, and then casein... but nothing in between :( Sorry! 


Breakfast (bottom left) was egg whites and a dippy egg on top scrambled with mushroom, spinach, onion, jalapeno and a chicken sausage link. Ezekiel bread cinnamon toast on the side! My snack was the typical cottage cheese and a Food for Life brown rice English Muffin. I've been loving my casein frozen lately-- just blend almond milk, 1 scoop casein, 1 T peanut butter, and a little cinnamon, then stick it in the freezer for about 30 minutes. I like to call it my casein soft serve-yum!

Sticking to my promise of posting workouts, here's a great shoulder burner! Remember to keep your rests to around a minute- give yourself enough time to rest, but don't take too long to where your heart rate is all over the place.

Shoulder press 3 sets of 8-10- I warmed up with 15lbs, did two sets with 20 and one set with 25.

Barbell Shoulder Press

Arnold press super set with front raises- 3 sets of 10. I used 20lbs for the Arnold.

Arnold Dumbbell Press

And 10lbs for the front raises.

Front Two-Dumbbell Raise

Bent over lateral raise superset with plate pushes 3 sets of 10. I did 10lbs on the cables

Cable Seated Lateral Raise

and used a 10lb plate for the pushes. 



I also added ab workouts in during my one minute rests. Hanging leg raises, decline sit ups, and bicycle crunches were my ab exercises of choice :)

Have a great Wednesday! 

Tuesday, November 27, 2012

Leg Day: Quad/Glute Focus

Happy Tuesday! Sorry I'm a little late getting back into the swing of things after the long weekend, lots to catch up on, and I may or may not still need to unpack my bag from Disneyland this weekend. Woops.

 Last week I really meant to post a weeks worth of workouts, but I only got to back and bi's... so this week I'll do my best to get 3-4 new ones up. This helps me out a lot too because I'll look back and do these same workouts for the next couple weeks and just focus on increasing my weight each time. Below is a quad/glute focused leg day, but I'll also post a more hamstring focused leg day too. Since I've been incorporating deadlifts into my back days, I like to switch it up so my hamstrings aren't getting over worked. 

Barbell Squat- 4 sets of 10 reps. I started with 80lbs and added 10 lbs each set up to 110. I only got 6 reps on the last set.

Barbell Squat

Smith machine split squat- 3 sets of 10 reps on each leg. I did the bar plus 10lbs on each side.

Smith Single-Leg Split Squat

Leg extension super set with dumbbell plie squats. 3 sets of 12 reps- I did 55lbs to start and increased to 60.

Leg Extensions

I used a 45lb dumbbell for all 3 sets of plie squats. 


Finished it off with 3 sets of 12-15 reps on the seated calf raise. My machine is a little different than this one, it's more of a push motion than lifting vertically, but I do 75lbs. 

Seated Calf Raise

Let me know if you give these workouts a shot! I've been super sore over the last week or so doing these exact same workouts, so don't make me feel like a wimp! :)

Photo's from bodybuilding.com 

Wednesday, November 21, 2012

What I Ate Wednesday!!

I remembered, I remembered! I've fallen off the WIAW train because for a while I could not remember to take pictures-- but after a couple "where are WIAW posts?" emails I knew I needed to get my you-know-what together. 



Slightly different pre-workout meal than usual-- 1/2 cup cottage cheese, 1 crumbled apple cinnamon muffin, handful of organic granola and a packet of truvia. It was great, but I was really full after, so I think I'll just stick to the normal 2 apple muffins from now on. 



Typical post workout shake after a heavy chest & tri's day. Protein powder, spinach, raspberries, oats, almond milk and ice. 


Mid morning snack was a little different too, 1/2 cup plain greek yogurt mixed with cinnamon and truvia and two pieces of Ezekiel toast. 


Lunch was pretty simple- salsa chicken with black beans over some romain lettuce. I made a big batch of salsa chicken on Sunday and this is my favorite way to eat it. 


Now that all my pictures are laid out, I'm realizing how many greens I ate! Go me! Snack was a spinach salad with slivered almonds and a balsamic drizzle with 4 hard boiled egg whites. 


I got home from work late last night, and thankfully B made some ground bison meat so I added that on some lettuce with hot sauce for a quick dinner. 

Thank you all SOOO very much for your feedback on my workout post, I'll definitely be posting them as often as possible! 




Tuesday, November 20, 2012

Workouts are Back! Back & Bi's

Now that I am finished with all 24 weeks of the James Wilson Body Earned program, I'm back to coming up with workouts on my own! I'm super excited because it's been so long since I've been able to do this, and although having a plan laid out is very helpful, it's nice coming up with my own plan too. Right now, my workout split looks something like this: 

Shoulders & Abs
Back & Bi's
Chest & Tri's
Legs
Shoulders 
2 rest days

Since I'm really focused on growing my shoulders, I'm hitting them twice a week instead of the usual 2 leg days. As far as nutrition goes, I'm not counting calories, instead eating carbs with 4 meals, and fats with 2. 

Here was our workout yesterday!

Stiff leg dead lifts- 3 sets of 8 [I used 85lbs for 2 sets and 95 for one]
Stiff-Legged Barbell Deadlift

Assisted pull ups- 3 sets of 8-10

High row machine super set with low row machine- 3 sets of 8 [I did 90lbs on high row and 50 on low]
Leverage High Row

Dumbbell bicep curls- 3 sets of 10 [I used 15lb dumbbells]
Dumbbell Bicep Curl

Barbell preacher curl- 3 sets of 10 [I used 30lb barbell]
Reverse Barbell Preacher Curls

Cable curl with rope- 3 sets of 10, last set is a drop set [I did 30lbs and on the last dropped to 20, then 10]

I was sore before I even went to bed last night, and today oooh man. Feels so good to be back at it! 

A couple questions- Is it helpful when I post workouts or should I focus on recipes/nutrition? Also, do the photo's help or is it a waste of time? Just trying to make this easy for everyone :)

Monday, November 19, 2012

25 is Going to Be a Great Year!

So, if this post sounds like I'm bragging it's because maybe I am...just a little :) I had the most AMAZING birthday weekend with B in Sedona--If you ever get the chance to vacation there, do it! 


We stayed at L'Auberge which is a beautiful dog friendly hotel that is in the heart of Sedona, with beautiful views and a creek that runs right by it. It was absolute bliss!


Outdoor shower! 


Charley even had a welcome basket full of goodies when we arrived.


After we hiked Brins Mesa, the birthday indulgences began! Rose champagne (my favorite) and chocolate covered strawberries. 


More champagne. And a ridiculous view.


Then there were the truffles. I wish I could say I ate these, but I didn't. I took one bite and it was just a whole lot of chocolate. Bleh.


We had an amazing 4 course dinner... calories don't count on your birthday right? Right.


And a little more eating... creek side brunch which was an all you can eat buffet with more food that you could ever imagine. I went back for seconds. Of bacon. It was seriously melt-in-your-mouth bacon. I can still taste it. Yuuum. 

Now, we're back to reality and after all the champagne, wine, and sugar we're back with a little extra fluff! On top of all the eating I took almost the whole week off from the gym last week because of my horrible cold, so needless to say I'm stoked to hit it hard this week before Thanksgiving! I'm thinking we may even add in a little cardio a few days just for the heck of it! 

Thursday, November 15, 2012

A Late WIAW and a Present!!

I'm a day late. And a little sick. Well actually I'm feeling a little better now, but I've had a yucky cold pretty much all week (thank you B...) so I've been staying away from the gym. I don't like spreading my germs around, plus it takes your body energy to fight off whatever is making it sick, and working out on top of that can prolong the process. PLUS I'm trying to get better before Saturday because we are going on a weekend trip to celebrate me being old...aka my birthday :)

Now that Hearts.com has launched, we're all very very busy and I've been staying later at work. This unfortunately means there is not time to make dinner when I get home and still eat at a decent hour so I've had to change things around a little. I'm not much of a bulk cooker, I prefer to cook dinner each night and then have leftovers for lunch the next day. To adjust to getting home later I've started making dinner one night early, so that it's ready once we get home from work. It's actually be working out pretty well but I might give bulk cooking a try next week and just see how that goes. Trial and error I suppose! I know I missed What I Ate Wednesday yesterday (sorry, I know it's been a while) but here are some recent eats:


Coconut pancakes with extra greek yogurt, Food for Life brown rice english muffins (MY NEW FAV!), chicken and black bean salad, and spicy peanut stir fry- recipe to come next week! 


I am SUPER excited about the launch of Hearts, so I wanted to give you all an amazing promo code so that you can go and check it out! If you enter the code BD2012 you will get $25 off your order! The Hearts team has worked really hard to not only have trendy ethical fashion, but also educate our community by giving you insight into the artisans that handmade our products. It's a pretty amazing site, I hope you all get the chance to browse around!

Do you have to adjust your schedule to accommodate for clean eating or the gym?

Monday, November 12, 2012

Oxygen Magazine- How Did I Do It?

Is this real life? I still can't believe I'm IN the Oxygen that's sitting on my coffee table. IN it! 


Thank you so much to everyone that has congratulated me, I feel so blessed to have to many people that are truly happy for me.. makes me feel pretty awesome! 

I've had lots of questions about how I went about getting my photo in there, and I'm happy to share! First of course, you need photos. I prepared for about 12 weeks, the first half focused on building and the second focused on leaning out. I followed Jamie Eason's 12 week trainer and really thought it was perfect for my goal. I won't lie, those were a tough 12 weeks with 100% compliance, but when you have a finish line you're trying to get to, it makes it much easier to stick with. I think I will do another shoot in the spring and will probably follow a similar approach to get ready for that. 

Even before I started training for my shoot, I did my research on local photographers so that I could make sure I was shooting with the right person. This in my opinion is the most important part of it all, because it's the photographer that is really going to make or break you. You want to choose someone that has experience with fitness shoots and preferably someone that has been featured in the magazines you want to be in. I did my research, asked for recommendations, and all that led me to the amazing James Patrick. He was SO awesome to work with and I'm so happy I found him. 

Next, you want to choose your outfits wisely. Take a look at what the models in the magazines you want to be in look like, and then try to mimic that. When I looked at Oxygen I saw bright colors, workout clothes, minimal bathing suits, and lots of smiles. I had 4 different looks, so I decided to do one bathing suit, one tank/shorts, and two sports bra/shorts looks. This gave me lots to choose from and it was obvious the ones that were going to fit well with the magazine. 

The last, and probably easiest part of the process was going to the Future of Fitness section of the Oxygen website and filling out the form! I think I heard back about 6 weeks later, and I don't think I'll ever forget checking my email and seeing a message from Stacy Kennedy (Rinella). I about died.

If this is something you've ever considered I highly recommend going for it! You have nothing to lose and a whole lot to gain-- I have learned a tremendous amount about health, fitness, and myself through this process and I wouldn't change a minute of it. Remember, I was that semi-healthy skinny-fat girl not long ago, and now I'm living proof that you can achieve anything you set your mind to! 

Thursday, November 8, 2012

Last Chance Survey!


I'm a sucker for surveys, and I've been wanting to do this one from Chelsey for a while and I'm just now getting around to it! 
1. Last food you ate?
Egg whites with one whole egg and an almond pancake. I'm all about breakfast for dinner these days. 
2. Last beverage you drank?
Big fat glass of Vanilla Silk AlmondMilk. Yum. 
3. Last workout?
Yesterday morning! Chest, shoulders, tri's and abs. B just asked me if my chest was insanely sore, and yes was my answer. He was pressing 65lbs which made my 15lbs feel super wimpy, but the next set of dumbbells were 25's... soo.. that's what I used. Ouch. 
4. Last thing you pinned?
This beautiful dress. I can't decide if I want backless or not. Okay I take that back, I would love backless but I really want to wear my hair down. Quite the dilemma. 

5. Last text message you sent?
"Ahhh! Those are awesome!" Not telling you what I was talking about ;) 
6. Last blog you visited?
Chelsey's to find this survey!
7. Last tweet you sent?
I <3 . That's all. :)  
8. Last place you visited?
Eh, it's been a while but we're going to Sedona next weekend for my birthday and staying here. 

I die. 

9. Last time you did ab work?
Yesterday! My abs are actually already sore. Love when that happens. 
10. Last show you watched?
Revolution. B and I are newly addicted. Anyone else?
11. Last thing you baked?
12. What is the last thing you Instagrammed?
My crepes from Sunday Breakfast. I need to step up my instagram game. 

13. Last item on your to-do list today?
Fold the laundry that's been sitting in the basket since this weekend. Probably not going to happen. Just sayin'
Question: Pick one and answer for yourself!

Tuesday, November 6, 2012

His and Hers Dinner: Taco Night

I've been wanting to address a question I tend to get asked pretty often, and while I was making dinner tonight I realized our dinner was the perfect example. So, what's the question? 

"How do I cook for both me and my significant other if they don't eat clean?" 

Well, I'm glad you asked :) 

First, it's important to realize that you cannot force someone to do something they don't want to, especially when it comes to health and exercise. It has to be a choice a person makes for his or her self, because if it is done for anyone else or to please anyone else, the chances of being successful are slim. B has always been extremely supportive of me and my choices and typically will eat all the clean foods I make, but I know sometimes he wants carbs at night or he wants cheese on things and he shouldn't be deprived of those things just because I choose not to eat them. So, I've learned to cook for both of us, so that we're both happy. 

His 

Hers

A perfect example is what I made for dinner last night. This took less than 15 minutes from start to finish and minimal effort for both meals. I browned some turkey meat with chopped onions and 2 T taco seasoning. For B, I cut a brown rice tortilla in half and layered the meat with low fat cheese, and then repeated. Stuck it in the microwave for a minute and then topped it with avocado. This is one of his all time favorites and he says he feels like he's eating Taco Bell without all the horrible things that are in Taco Bell! For my dinner, I threw the turkey on some spinach and topped it with tomato and greek yogurt with lots of hot sauce. Super yummy, low carb, and we were both happy! 

Thursday, November 1, 2012

I Couldn't Help Myself...

I did it. I went back to the gym a day early! I just couldn't help it. 


I started getting the itch last night, so I set my alarm for 5am and told myself if I was tired I could go back to sleep since technically I wasn't "supposed" to go back to the gym until tomorrow. Well of course when my alarm went off this morning I was wide awake and ready to go! I started off my last week of Body Earned where I left off last week with back and bi's. It was crazy to compare the way I felt this morning at the gym compared to the way I felt last Friday. Last week I was a walking zombie and just going through the motions. Today, I was full of energy and really pushing myself while paying close attention to form. B said he felt much better today than last week too and that he was noticing aches and pains in places that he shouldn't have them. His back was bothering him over the past couple weeks and today he felt nothing. 

I know I've said this a hundred times in the past week, but take time off if you feel like your body would benefit! It's SO worth it!! 

When is the last time you took more than a day or two off from the gym? 

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