Happy Wednesday Everyone!
Thought I would share a workout with you today. This is a HIIT Lower Body Burn I wrote up for my workout today.
Set timer for 50 seconds work, 10 seconds rest for 24 rounds. (I recommend the Gym Boss or you can use an app on your phone) You will alternate a cardio move and a strength training move. Add weight to any of the strength training exercises to add intensity. I wrote in a brief description for some of the exercises that I thought some might not know what I am talking about lol I don’t always know what to call certain things 🙂 My plan is to start doing some videos to go with some workouts…just have to get over my fear of doing it 😉
1. High Knees
2. Squats (air squats or use weight)
3. High Knees
4. Hip/Leg Raises (right side) – lay on back, put left heel up on chair, medicine ball, bench etc. and raise right leg and hips off ground then lower. repeat.
5. High Knees
6. Hip/Leg Raises (left side)
8. Step Ups (right leg) – step up onto a chair, bench etc. use weight to add intensity
10. Step Ups (left leg)
12. Walking Side to Side Squats – start in a chair squat pose then take two steps to the side still low in a squat position then back to the other side…stay low!
14. Curtsey Lunges
16. Plie Squats with Calf Raises
17. Log Jumps – jump side to side driving your knee up and over as if you are jumping sideways over a log
18. Single Leg Deadlift (right leg)
19. Log Jumps
20. Single Leg Deadlift (left leg)
21. Log Jumps
22. Chair Squat with Toe Taps – hold a chair squat position while alternating toe taps to the side.
23. Log Jumps
24. Side Lunges
Let me know what you think! Enjoy! 🙂
Like the tank I’m wearing? You can get one here!
I made this for dessert for myself last night…yum! Super easy, healthy and delicious! It would also make a great post workout snack since it is high in protein 🙂
3 Plain Rice Cakes
2-3 Tbsp Water
1 Scoop Protein Powder
(any flavor, I used Choc. Peanut Butter)
Mix 1 scoop of protein powder (I use About Time protein powder, 1 scoop=24g of protein) with 2-3 tbsp of water. I used 3 tbsp, next time I would probably only use 2 since it came out a little too watery. You want it to be almost like a pudding. Spread some over one rice cake and top with a few slices of banana. Sprinkle a dash of cinnamon, then repeat on the other rice cakes.
It would also be good with a little peanut/almond butter in there too! 🙂
Okay, yes its been awhile…like 5 months since my first competition! I’ve been a little “off” since then…I’ll get to that…
So I had a great time at the competition, I placed 5th in my class and I will be competing in several shows this spring.
However, I will be prepping a little differently. When I prepped for this past one in June I was doing it with a group of about 50 women from a local gym. We were all put on the same diet…no matter what our weight was. I didn’t really need to lose weight, I needed to build muscle and lean out. Needless to say I lost too much weight…like sickly skinny by the end. I want to look healthy and strong. I know your supposed to be leaned out for competitions but I was told by many people in the industry that I was too thin come show time and that I would have placed higher if I wasn’t so thin. Now don’t get me wrong I was eating a lot, I was never starving but it just wasn’t the right diet for me. I peaked weeks before the competition. Oh and I lost my boobs! That was devastating lol! I mean there was nothing left to them! Thankfully they are back and better than ever now 🙂
After the competition was over I had a really hard time with depression (still am sometimes) and just felt lost. No one seems to tell you about the post show blues but I now know many people get them. I also didn’t do a good job of dieting back up after the competition so I gained all of my weight back super fast, which wasn’t really a bad thing since I was too thin but it made me feel awful. I was embarrassed that I had been so disciplined for so long and did this competition and then was back where I started so soon after!
My whole system was messed up, I lost my period for several months and my hormones were all out of whack, I was an emotional roller coaster. I’ve never had great skin but the past several months my skin has been broken out soooo bad I barely leave the house…back to the depression. I’m actually having a procedure done next week that will hopefully help clear up my skin. Fingers crossed! I think my body was just put in shock between the strict diet all of a sudden, losing so much weight and then gaining it back quick.
My advice for someone who wants to compete would be to make sure you know what you are getting into both mentally and physically. Honestly its more mental. Hire someone to train you that is familiar with these competitions that will give you a tailored diet and workout plan. Everyones body is different. Be prepared for life after competition day. Diet back up!! Be prepared to possibly have the post comp blues…its normal and if you know ahead of time you will know better how to deal with it.
So right now I am working on building muscle on the off season and I have a coach that is tailoring everything for me. I’m excited to see the changes to come and can’t wait for the spring to step on stage again with a new and improved package! 🙂 I now know what not to do and what to expect so I am hopeful for a better experience post show!
Heres a few pics from prep and the Competition…I believe my last post in April I left off with a progress pic from week 4.
My boobs and butt disappeared!
Yup! I’m training for my first Bikini Competition! I haven’t posted on here in awhile, this prep is like a full time job! I am going to do my best to post about the rest of my journey to the competition though…
I am competing with a group from a local gym in the INBF Classic on June 7th. Thats not too far away! yikes!! I am happy with my results so far but am excited to see the end result! 🙂 I started training at 10 weeks out which is a pretty short amount of time to train!
I am really surprising myself at how disciplined I can be! I always considered myself someone with little or no will power especially with food! Since the day I committed to doing this I have stayed on track with my diet with no cheats at all! I think its the thought of being on stage in a bikini being judged that scares the crap out of me and makes me stay on track! I will say though that I do miss my wine!! I may need to have a glass before heading on stage just to get me out there lol!
I eat 6 meals a day that consist of lean protein and veggies. Its pretty strict with no snacking in-between meals (I’m the queen of snacking!) but I do have to say I have never felt better and I am very rarely hungry. Meal prep is time consuming but absolutely necessary to stay on track!
My workouts are going well, my boxing trainer is helping me with some heavy lifting and cardio is limited to brisk walking (i miss running!) Im really enjoying lifting and seeing the results! Its amazing to watch your body transform!! 🙂
I am going to try to post at least once a week on here with my progress…only 5 more weeks!! Here are a few progress pics so far…
Cant believe I am posting these…..I don’t think Ive ever posted a pic of my stomach, its my problem area…
Happy with the progress so far…
Of course I had to make a tank! 🙂
I have been on a bit of an oatmeal kick lately so when I came across this recipe on Pintrest (of course) I had to try it! Basically you mix old fashioned rolled oats, milk (i used Almond Coconut Milk), Greek yogurt (i had to use non dairy So Delicious yogurt), chia seeds and then add whatever mix ins you want. I got these awesome 8 oz. plastic “mason jars” at Target today…they are perfect! You mix the ingredients together and let them sit over night in the fridge and they are ready to eat, no heating up required! These seem like they would be great for the kids for breakfast or snacks and with these handy dandy plastic “mason jars” they would be great for on the go too! Click here for the full recipes..
These are the ones I made:
Banana Peanut Butter
Peanut Butter, Coconut, Almond & Chocolate Chip
(that last one isn’t on the site i just through what i had in!)
I made these tonight so I haven’t been able to try them yet…I will update on my Facebook page after I try each one if you would like to know how they came out 🙂
I do post more on my Facebook page so if you’d like come on over and “like” my page…fitness motivation, workouts, recipes, and more!
I hope these come out good!! They look so yummy, can’t wait to try them! Let me know if you try them and if you have any other combos to try! 🙂
Who says breakfast can’t taste like dessert and still be good for you!? I had this today for breakfast…sooo good, I could eat it for dessert too! It tastes like an Almond Joy candy bar!! What more do I need to say?!
I used Silk Coconut milk to make the oatmeal, you could use any milk you want (or even water but personally I don’t think it tastes as good!). After you make the oatmeal just sprinkle in some sliced almonds, shredded unsweetened coconut, and some mini chocolate chips ( i used Enjoy Life , they are dairy, nut and soy free). So quick, simple, filling , good for you and yummy! 🙂
My legs are shaking from this workout, stairs are not going to be fun today…
Sooo before I get to the workout, does anyone workout in their underwear?? I mean at home, I hope you don’t at the gym! I know this might be a little TMI but I recently started doing this in my home gym and I love it! Okay so it might not be the most flattering way to workout but it is very motivating! I have a mirror in the gym of course that I workout in front of and by doing it without clothes on you can really see every muscle in your body working and the improvements you have made. I can of course see the areas that I need to work on too (which sucks) but that keeps pushing me harder to reach my goals. I highly recommend trying this (at home, i don’t think your gym would appreciate you stripping down to your underwear!)
My workout today:
50 seconds work 10 seconds rest for 3 rounds
Clean and press
Squat with weighted barbell
1 leg burpees with pushup alternating legs
Do each group 3 times through with no rest between exercises before moving on to the next group. Rest 30 seconds between groups.
Smith Machine Squats 12
Bench/box jumps 15
Jump lunges 30
Plie squats with 25 lb plate 20
Bench/Box power step ups alternating legs 20
Reverse lunges 20
Leg extensions 12
Bodyweight squats 20
Hip thrusts with barbell 20
Calf raises with kettle bell 15 each leg
Thats it, hope you try it out (maybe in your underwear!) it was a good one! 🙂
I know I haven’t posted in awhile but I have a good reason…I was busy setting up my new business! I have started a woman’s fitness line of cute and sexy tanks with fitness motivational sayings. I will be adding other products too like sweatshirts and accessories. I’m so excited to get this rolling so check it out and please help me spread the word! Thank you!!
Its a little distracting when your working out and all you can smell is the barrels of wine from the room next door….
My gym is in our garage and our wine making room is in the other side of the garage but there is a doorway that is open between the two rooms, and now my gym smells like sweet sweet wine…very distracting.
Here are a few pictures to follow up from my other post when we crushed the grapes, last weekend we pressed them. I needed to spend a little more time in the gym this week to make up for that day (had a little too much wine and food!)
Working the press is quite the arm workout! Haha! Now we have to wait until April before we can even enjoy the fruits of our labor ( pun sorta intended!)
Now for my workout I did today…
Like I said I had to hit the gym a little harder this week so I did two Bodyrock workouts that you can find here…
Then I made up my own with the same format, 50 seconds work 10 seconds rest for 3 rounds.
~ Clean & press with weighted barbell
~ Squats with weighted barbell
~ TRX abs
~ One leg burpees (alternating legs)
Today was one of those days that I think I could have stayed in the gym all day and worked out! I was feeling good!! Unfortunately I couldn’t because I had to get to work on my new business….that will be in a post soon! 😉