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Showing posts from November, 2012

All Bodyweight Upper Body

Today I thought I'd do something different and do a workout with only my bodyweight.

1)Handstand pushups:  5x5

2)Pullups(overhand grip on bar): Rest pause(goal 25 reps), 30seconds rest: 10-5-4-3-3

3)Bar Dips:(Rest pause, goal 30 reps)10-8-6-6

4a)Pushups: x10
4b)Inverted Rows: x12 (4 sets)

5)Decline situps: 3 x15

Finisher:
5 minute burpee pullups, amap(as many as possible)
=30 reps

While I love including bodyweight exercises into my workouts, to me, there's nothing quite like throwing some heavy weights around! I would much rather put 200lbs on my back and squat than do pistols any day!

But bodyweight workouts ARE great when you want to give your body a break from heavy weights, when you are travelling and have no access to a gym, or if you just want to do a workout in the park on a beautiful day! :)

To update you on one of my end of the year goals, here is a vid of me practicing my handstand walking the other day. I have gotten much better, even though I can only take a few "…

It's Beginning To Look A Lot Like Christmas!

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I spent most of the past weekend finishing up my Christmas decorations. I love my house looking so pretty and festive! Aaahh, it makes me so happy! We also had Thanksgiving Saturday with my mom, brother and sister. I enjoyed yet another meal of yummy food and desserts(notice the plural!).
That was probably my 4th "treat" meal of the week, and I did not gain a pound. Not bragging, just showing that you CAN enjoy the holidays and good food without ruining all your hard work -IF you do it the right way. And you kick butt in the gym regularly. :)

Like one of my favorite quotes says-what matters most is what you eat between the New Year and Christmas, not what you eat between Christmas and the New Year!
My workouts have been going great lately. Haven't been really following a specific plan, but still doing an upper/lower split. I've been feeling pretty strong and just love my training now that I quit the bodybuilding split thing. I used 65lbs on 1 arm rows the other d…

Invincible

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Invincible: "Incapable of being overcome or defeated; 
unconquerable."

In the gym, I lose all track of time. In the gym, stress and anxiety disappear. In the gym, I am free, without a worry or care in the world. In the gym, I have no doubts and no insecurities. In the gym, I am superhuman.  In the gym, I can do anything I set my mind to. In the gym, I fear nothing.

In the gym, I am invincible.

Thanksgiving Day Recap & Leg Workout

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I had a wonderful Thanksgiving with my family yesterday. It's always a good time. Lots of fun and laughs! Although we missed Papaw. Holidays are bittersweet when you have lost loved ones. :(

I started the day watching the Macy's Thanksgiving Day Parade as I baked pumpkin chocolate chip cookies and put up a few Christmas decorations. After that I did my burpee ladder workout(did anyone else try it?) and then went for a walk since it was SO beautiful out! Then we went to my grandma's house and spent the rest of the day there.

And yes, I ate a lot of food, and yes, I enjoyed it. Today I put those extra carbs and calories to good use and had a great leg workout! I felt good and had lots of energy! Hmm...maybe I should feast like that more often! (Just kidding.)  Still one more Thanksgiving to go!

Here was today's leg workout:
http://lindsaystraininglog.blogspot.com/2012/11/day-after-thanksgiving-leg-workout.html

Today I had some clients to train, worked out, and now I'…

My "Thankful For" List

Let us come before His presence
with thanksgiving. Let us shout joyfully
to Him with psalms.

-Psalm 95:2 22 things I’m thankful for on this Thanksgiving:
1.God’s love, grace, peace, and joy!
2.The Bible: God’s word, life’s roadmap
3.My amazing husband and the love that we share
4.My health and my husband’s health
5.A strong, fit body and my ability to use it!
6.Coffee :)
7.My dog, who brings SO much joy to my life!
8.Seat heaters on a cold morning
9.Having a family to spend the holidays with
10.Thanksgiving dinner and pumpkin pie, oh yeah!
11.

Thanksgiving Day At Home Workout!

Since I know I'm going to be eating a LOT of food tomorrow, I want to get in a a workout in the morning to rev up my metabolism for the day! Since the gym is closed, I'm just going to do a quick conditioning workout at home. Here's what I have planned:
Burpee pyramid: 10-9-8-7-6-5-4-3-2-1 + 20 mountain climbers(each leg) between every set FOR TIME. Try it out and let me know what your time was!
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It's That Time of Year Again!

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It's almost here! Thanksgiving!

I cannot wait to EAT me some yummy homecooked, southern comfort food.  I will NOT be watching what I eat that day, that is one thing I can tell you.

I will be having like 3 "Thanksgivings" this coming week.... so how I'm going to survive this week I don't know! When it comes to that kind of food, it's not easy for me not to overdo it. If it's there in front of me, I will eat it, and I'm not talking small portions sizes! I mean, mashed potatoes, mac and cheese, pumpkin pie....oh my. Help!
Soooo in order to minimize the damage, here's what I do:
 I will eat as good as possible the rest of the week, eat my normal meals the day of and try to get a workout in (or at least a walk) on the days of the big meals, and try to keep my portions small and not eat everything in sight! I also have a habit of snacking on sweets and treats throughout the day on Thanksgiving, even when I'm not even hungry, so I'll have to be …

WOD of the Week: Thrusters and Pullups!

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Hero WOD "Holbrock ": 10 Rounds (score is fastest and slowest round) 5 Thrusters (75lbs) 10 Pull-Up 100 M Sprint Rest 1 Min

Fastest: 1:17
Slowest: 1:34

What Does My Future Hold?

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Lately I've been thinking about my future and what I want to do with my life.
I've been thinking about who I want to be, what I want to pursue. What are my dreams? What are my goals?
I feel sometimes that I haven't found my true purpose and passion and life. It seems that it would be health and fitness, and I DO realize the impact and influence that I have on people with what I do....but...a part of me also feels that there's something else for me-I just have no idea what it is. It's just a feeling I've had lately.
Then sometimes I feel like maybe I'm taking what I do for granted and that this IS what I'm meant to be doing, that I should be content. And I am SO thankful for what I am able to do for a living, I truly am. I just can't help but feel like there's gotta be more....
Sometimes I see other people chasing their dreams and doing things that I wish I could be doing. I wish that I could be more like them, that I had their courage and conf…

Leg Day!

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I'm back to an upper/lower split this week, and I'm loving it! I was so excited to train on Monday, and I haven't felt that way for the last few weeks! 

Today was leg day, and here's what I did:

1. Squats: 155x5/175x3/175x3/155x5/135x6
2. Trap bar deadlifts: 140x6/160x6/180x6
3. Barbell glute bridge: 155x6/175x6/185x6/185x6 (15 more lbs til I reach my goal!)
4. Front loaded single leg reverse lunges: 65x8/8/8
5a. Smith machine calf raises:  4 sets of 12-15
5b. Negative ab wheel rollouts: 3 sets of 8
Double unders just for fun: 30-25-20-15-10-5

I've been doing pretty good with my end of the year goals. I have missed a few days of walking and haven't been practicing my handstand walking as much as I need to-just because I forget! ;) 

I have a few more goals for 2013 that I'm going to start working on now as well, and that is to get a twice bodyweight deadlift(250lbs) and to start working on my 1 arm pushups again. I also want to master some cool bodyweight stuff …

Your Faith Is All It Takes

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I absolutely LOVE Britt Nicole. I have listened to her song, "Walk On Water" so many times I couldn't tell you, but for some reason the other day the lyrics really spoke to me for the first time.




"You look around, staring back at youAnother wave of doubt, will it pull you under? You wonderWhat if I'm overtaken? What if I never make it?What if no one's there? Will You hear my prayer?

When you take that first step into the unknownYou know that He won't let you go

So what are you waiting for? What do you have to lose?Your insecurities, they try to hold to youBut you know you're made for more, so don't be afraid to moveYour faith is all it takes, and you can walk on the water, too

So get out, and let your fear fall to the groundNo time to waste, don't wait, and don't you turn around and miss outEverything you were made for, I know you're not sureSo you play it safe, you try to run away

If you take that first step into the unknownHe won't …

Too Much of a Good Thing

I've just recently decided to delete many of the fitness blogs that I follow. As much as I am passionate about fitness and training and want to learn more and keep up with the latest research and training philosophies, I've realized that there comes a point where it can become TOO mind-consuming and anxiety-producing. It's going to be hard not to want to read every post from every strength and conditioning or fitness expert I follow, but I really think that the anxiety I've been having for the last few months is due to reading so many blogs.  

I am a perfectionist, and I want to do everything the right way and be the best at everything I do.  Sometimes that can be a good thing, but it can also sometimes NOT be so good! I've come to the realization that reading so much has NOT been to my benefit but rather to my detriment, causing me to second-guess and doubt myself. What tends to happen for me is that I read something and I think, "I need to do that", then…

WOD:Front Squats & Push Jerks

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Strength: Back Squat 10-10-6-3-3: 75x10-115x10-145x6-165x3-185x3 WOD:
3 Rounds -1 min AMRAP: Front squats(75) -1 min AMRAP: Push Jerk (75)
Rest 1 min - Then – Finish with 800m run But I ran tonight. And remembered why I hate running. ;) Pretty excited about 185x3 on squats tonight, even with still being really sore from Wednesday's heavy squats! Don't know if that was a great idea, but when I get into CrossFit I just can't hold back!

Training Update

Just thought I'd update you all with my current training.

So my latest training split has been a push-pull-legs split Monday, Tuesday, Wednesday. Friday is either an off day or CrossFit, and Saturday is a conditioning workout, usually sled pushes and farmer's walks. I'm loving my Saturday conditioning day-sled pushes kick my butt, but I love it. Why is it that we love to torture ourselves? ;)

What I'm not enjoying, however, is the "bodybuilding" type split thing. I thought I'd do it for a while just to switch things up and focus a little more on hypertrophy, but I just don't enjoy that type of training anymore. I'm not excited about it, and I think it's important to have fun and enjoy your training. I've done this split for a little over a month, but next week I'm going back to upper/lower because that is what I love. I haven't been to CrossFit in the last couple weeks, but I'm hoping to get back to this week! I miss it!

My mai…

Don't Wait Until You "Feel Like It"

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Waiting until you "feel like it" to do something is a great way to get nothing done.

Whatever it is you need to do, whether it's to start going to the gym or eat healthier or to clean out your closet, if you wait until you "feel like it", you may never end  up doing it. You'll most likely keep putting it off and putting it off; you'll tell yourself that you'll do it "tomorrow"....and tomorrow  ends up turning into never.

"Mood follows action". I heard someone on the radio say this the other day, and it stuck with me. If you think about it, it really is so true!

There are lots of things that I don't feel like doing sometimes. There are days when I don't "feel like" getting up early, but I make myself anyways, knowing that I'll feel better getting an early start to my day. There are times when I don't "feel like" reading the Bible or praying, but then once read a few verses I want to keep going!…

Weekend Pics

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My cousin Leslie got married over the weekend. The wedding and reception were both beautiful, and she was such a pretty bride! Here are a few pics:


Handstand Pushups

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Okay, so instead of 10 handstand pushups, my goal for the end of the year is to learn to walk on my hands, something I've never been able to do! Better get practicing! :)
God’s way is perfect.
All the Lord’s promises prove true.
He is a shield for all who look to him for protection.
For who is God except the Lord?
Who but our God is a solid rock?
God arms me with strength,
and he makes my way perfect.
He makes me as surefooted as a deer,
enabling me to stand on mountain heights.
He trains my hands for battle;
he strengthens my arm to draw a bronze bow.
You have given me your shield of victory.
Your right hand supports me;
your help has made me great.
Psalm 18:30-35

Lets Finish The Year Strong!

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I think now it's a great time to set some fitness goals!  Most people this time of the year start slacking on their health and fitness goals and get into the mindset of, "Oh, I'll just wait for the new year to get back on track." Well I say why wait for the new year like everyone else?

Plus, I don't know about you, but I know that I will be eating more treats and homecooked meals than normal in the next couple months(via multiple Thanksgivings, Matt's birthday, my birthday, in-laws visiting, Christmas, New Years), so... why not use those extra calories to really go hard at the gym and have some great workouts?!

Starting today, November 1, I am setting myself a few goals to keep me focused and to finish out the year strong:

*Eat at least 2 servings of vegetables every single day. (1 serving=1/2 cup cooked or raw veggies, or 1 cup leafy greens)
*Get in a 20-30 minute walk every day. I've been slacking on this, but I think walking is a great for recovery, goo…