Workout Wednesday- Arms

  

Hey everyone, I really love working my arms, especially my triceps. Here is a are vent arm workout I did that really left me feeling it for a few days. As always. The weight you use should be determined by the amount you can lift at the reccomended reps 

4 sets of 12 barbell curls

4 sets of 12 preacher curls

4 sets of 12 hammer curls

4 sets of 10 skull crushers superset with 4 sets of 10 standing tricep extensions

4 sets of 10 close grip bench press

4 sets of dips to failure

4 sets of 15 pull downs

Enjoy!!

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Workout Wednesday- Chest

Hey Everyone!! As I do every week, I will be sharing a workout with you that I have completed recently. This week I will be sharing a recent chest workout that I did.  I typically work chest with my trainer, but this week I couldn’t make our session and had to workout on my own. So here is my workout.  As always, the amount of weight that you should use should be the maximum that you can handle while completing the recommended number of reps.

  • Barbell bench press- 4 sets of 10
  • Inclined bench press- 4 sets of 10
  • Chest Press machine- 4 sets of 12
  • Dumbbell flys- 4 sets of 10
  • Pec Dec Fly- 4 sets of 12
  • Dips- Chest version 4 sets of 12

Hope you enjoy this workout as much as I did!! If you have any questions I would love to hear them in the comments below!!!

The Fit Girls Valentines Day Gift Guide

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Hey Everyone!!! I just realized in an email yesterday that Valentines Day is creeping up on us. So begins the stores filled with flowers and jewelry.  If you are a fit girl like me flowers don’t excite you when you could potentially receive a fit gifts.  So here it is my Fit Girl Valentines Day Gift guide (AKA my valentines day wish list:)) Of course I am including links so that you can check out the products for yourselves.

ISO-100 Protein– This protein really is SO yummy and it is a one of the highest quality proteins out there. My favorite flavor is the Gourmet Chocolate

Chocolate is the perfect Valentines day gift.  If I am getting chocolate it better be in the form of S’mores Quest Bars.  These things are AMAZING!! I really couldn’t put into words how great these are.  If you haven’t had one yet, drop everything right now and run to your local Vitamin Shoppe to get one.  They are to die for!!

Cellucor C4 is the perfect thing to get a fit girl who is wanting to have more endurance in her workout.  This will give her the boost she needs to rock any workout!!

What better way to show a girl you care than a Meal travel system like this Fitmark Meal Management System.  This would be perfect for any fit girl to carry around all the food she will need for a busy day.

Girls LOVE shoes. But any fit girl would love some new gym shoes. Check out some of THESE that I am sure your fit girl would love!!!

Any girl would be stylin’ at the gym with this gym bag. I just love the Under Armour Undeniable Duffel bag.  It is so cute and seems that it would be able to hold all of the stuff I need at the gym.

Fit girl or not, most all girls like jewelry.  I am sure any fit girl would love this Necklace by Shields of Strength.  The perfect gift for a girl who likes to life.

What is your ideal Valentines day gift for a fit girl? I would love to hear it!!

Results- Week 1 Of the Bodybuilding.com 200k Transformation Challenge and the Labrada Lean Body Challenge

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Hey everyone!  I just wanted to check in to give you a progress update on how my first week of the Bodybuilding.com  200K Transformation Challenge and the Labrada Lean Body Challenge.  If has been a GREAT week and I am super excited about my results so far.

If you read my plan on a previous post (which you can find HERE), I have set several goals for myself each week. So here are the results

  • I have drank 7 of 7 planned gallons of water
  • I took 100,186 0f 100,000 planned steps.
  • I did 357 of 240 minutes planned cardio
  • I completed 3 of 3 planned HIIT sessions
  • I completed 5 of 5 planned strength training sessions
  • I stuck to my meal plan 7 of 7 days.

As you can see, I have had a very successful week with my goals but I am going to be honest, I didn’t really think it was working.  I just didn’t feel any changes happening and honestly I almost always felt bloated.  I was actually dreading taking my progress pictures when Sunday rolled around. In the end I sucked it up, and did them.  I was SO SHOCKED with the changes.

Week 1 results
Week 1 results

This week, in addition to my normal goals, I want to work on trusting the process. Awesome things are happening (as you see) and I am going continue to work hard and enjoy it!!

I am no gym damsel in distress

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Lately I have been very really aggravated with people at the gym. For those of you who have been following my journey for a while, or for those of you who actually know me, you may know that I actually have 2 gym memberships.  First of all I am a member of the most hard core (and only) weight lifting gym in my area.  I love being there, I love the atmosphere, and I love the people.  Unfortunately the hours don’t always fit my schedule. For this reason,  I am also a member of a 10 dollar a month chain gym that I use to get in my early morning gym workouts. While this gym is ok for the purposes I need, it comes with one big disadvantage, some of the people.

Before you start judging, don’t get me wrong, I am so glad that anyone that you may find in a gym is making an effort to workout and improve their health.  What I do not like is the fact that on a weekly basis some guy, at the chain gym, decides that he needs to come and give me workout advice.  Recently I have received advise regarding my form, number of reps, time between reps,  and what exercises I am doing. I mean really, what makes a guy think that just because a girl that I need/want their help.  Don’t get me wrong, I am 100% open to advise, and I actually love receiving it when it comes from someone that I believe is credible. But if I look at you and think “Bro do you even lift?”, I am probably not going to consider your opinion when I am planning out my exercise plan.

This ain’t my first rodeo. Yes I am a girl, but I am also strong and capable. After 3+ years I am more than capable of working out in the gym on my own (or with my trainer :)). I am no gym damsel in distress, and I do not need you to rescue me!

Workout Wednesday- Back

Hey everyone!! Hope you are having a GREAT day.  For this weeks Workout Wednesday I will be sharing a back workout that I recently did.  I could definitely feel it immediately after completing this workout.  As always, when you are doing these workouts, keep the weight as high as you possible can while still completing the recommended number of reps.

  • Pull Downs- 4 sets of 12
  • Seated Rows- 4 sets of 10
  • Front Pull Downs- 4 sets of 12
  • Pull Ups -4 sets of 8 (I used an assisted pull up machine)
  • Standing Rows- 4 sets of 10

I followed this workout up with a HIIT cardio session.  For more information about that check HERE.

Hope you enjoy this workout as much as I did!!!

Why I still enter transformation challenges on Bodybuilding.com even though I have no chance of winning

make-yourself-proudI have always been intrigued by a challenge. For some reason I can get motivated to work a lot harder when I know I am going to be held accountable at the end. I crave competition. It is for this reason that time and time again I register for the Bodybuilding.com transformation challenges. If I am honest with myself I know that I have a snowballs chance in hell of winning one of these. Please don’t take this as my low self esteem rearing its ugly head yet again, because this is about me loving myself and being proud of what I can accomplish no matter what others think about it.

Results from the fall 2014 , 6 week challenge on Bodybuilding.com
Results from the fall 2014 , 6 week challenge on Bodybuilding.com

Starting in less than 2 weeks, January 11th to be exact, the Bodybuilding.com $200,000 Transformation challenge presented by Dymatize will start and you can bet that I am already registered and getting excited about taking my training and meal plan to the next level. For 12 grueling weeks I will work my butt off ( literally) by following a strict workout regimen and diet plan. I will weigh every morsel of food that goes in my mouth, eat every 3 hours (if not sooner), workout at least 6 days a week, and make great progress that I will be proud of in the end.

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So with all of this being said, the question remains, why will I not win.  It is all about aesthetics.  I just don’t have the Bodybuilding.com look and I probably never will. I have extra skin that just wont go away, I have a saggy tummy that has several scars, and yet no matter the results of the transformation, I can still be proud of the fact that for 12 weeks I gave it my all and at the end I will be in the best shape of my life. I don’t know what you think but that definitely sounds like a win to me!!