Well, I finally did it.
Everyone at work has been trying to get me to do a WOD with our CrossFit group(Black Label CrossFit), but I kept chickening out and coming up with excuses each week not to do it.
I have always been terrified of working out with a group for numerous reasons. I'm so used to working out by myself and going at my own pace, resting when I need to, and not having to worry about keeping up with other people.
I was scared of how hard the workout would be, scared of not knowing anyone there, and probably more than anything, I was scared of coming in last! I was afraid that I'd fail, that I'd embarrass myself.
So yesterday, just out of the blue, I decided to do the WOD that evening when I was finished my training sessions. I told myself, "You just have to do it. Get over your fear, and do it!" Of course, I was nervous and thinking about it all day. I was afraid that I was going to chicken out again like I had every other time.
When my last training session ended for the night and it was time for CrossFit to start, there was a part of me that wanted to give in to the fear again and not do it. But I couldn't let myself do that. So I took a deep breath, and with a racing heart, walked through the doors of the CrossFit garage to face my fear.
And you know what? It wasn't as bad as I thought it was going to be. The workout was tough, of course, but I had fun trying something different, and I loved how being in a group atmosphere made me push myself harder.
I did something that was definitely out of my comfort zone, and that is always a good thing. I conquered a fear, and I'm proud of myself for doing it!
Saturday, March 31, 2012
Thursday, March 29, 2012
Just For Laughs
If spot reduction really were possible, this is what most people at the gym would look like!
Wednesday, March 28, 2012
WIAW
Haven't done this in a while, so here ya go:
8:00
Chocolate peanut butter protein oats(1/2 cup oats, 1 tbsp natural pb, 1 scoop Syntha-6 protein powder)
12:15
Post workout: whey protein, 2 tbsp gatorade powder, almond milk
1:30
2 eggs, 1 white, fried, 1 turkey sausage patty(no nitrates), and my weekly bowl of cereal, which was Cinnamon Burst Cheerios today. Oh-and a few Sunchips! :)
4:30
4oz crockpot chicken, apple, 1 tbsp almond butter
7:30
4oz 96% lean beef patty with 1 tbsp ketchup, 1 cup broccoli sprinkled with parmesan cheese
10:00
Whey protein shake with almond milk, 2 tbsp peanut butter
*Roughly 2,000 calories, 170g carbs, 80g fat, 150g protein
Tuesday, March 27, 2012
The Countdown Is On!
Our Florida trip is booked and the countdown is on!!!! 38 days, and I'll be here:
I'm so excited!!
So now the big decision is...should I try to lean out a little, or just say 'who cares' and go the way I am?? I'm such a perfectionist!!
I pretty like every part of my body except for my midsection, so I would like to lean out just a little. Too bad I can't just lose fat from my stomach and not anywhere else! But unfortunately that's not the way it works, so I'd have get leaner all over in order to get my abs to show more. Boo. :(
Since I hit my goal weight of 125lbs, I have stayed there consistently for the past month. I can definitely tell that I've put on muscle since last fall (and others have told me I look like I've gained muscle), but I'm still lean, which is what I wanted.
I really like the way I'm eating right now. I watch what I eat but don't feel like I'm dieting. I don't have anxiety about my food like I used to when I was going lower carb. Maybe I'll just slightly lower my calorie intake on my off days, and go on a longer walk with my dog 3 days a week...
My goal is to be able to always stay lean without having to step on a cardio machine or go on a strict diet! So far I've been able to do that, but hopefully that will continue for my whole life! :)
So now the big decision is...should I try to lean out a little, or just say 'who cares' and go the way I am?? I'm such a perfectionist!!
I pretty like every part of my body except for my midsection, so I would like to lean out just a little. Too bad I can't just lose fat from my stomach and not anywhere else! But unfortunately that's not the way it works, so I'd have get leaner all over in order to get my abs to show more. Boo. :(
Since I hit my goal weight of 125lbs, I have stayed there consistently for the past month. I can definitely tell that I've put on muscle since last fall (and others have told me I look like I've gained muscle), but I'm still lean, which is what I wanted.
I really like the way I'm eating right now. I watch what I eat but don't feel like I'm dieting. I don't have anxiety about my food like I used to when I was going lower carb. Maybe I'll just slightly lower my calorie intake on my off days, and go on a longer walk with my dog 3 days a week...
My goal is to be able to always stay lean without having to step on a cardio machine or go on a strict diet! So far I've been able to do that, but hopefully that will continue for my whole life! :)
Get The Benefits of Strength Training
If there is one thing that will improve your looks and your quality of life more than anything, it is strength training.
Knowing this, it saddens me that when I'm at the gym, all I see are all the women on the cardio machines and not a single one of them in the free weight section. Maybe one or two might be in the stretching area playing around on an exercise ball....but that doesn't count. ;) (I think those balls should be outlawed in gyms-then maybe women would have to lift some weights!)
The main reasons why I believe that most women don't ever get the full benefits of weight training:
1) They don't lift heavy enough
2)They don't do the right exercises
3)They don't give it enough TIME
4)They never get lean enough(due to nutrition) to SEE the muscles under the fat.
One thing I have found is that the average gym goer usually focuses on cardio and neglects strength training when weight loss is the goal. By doing this they are missing out on the calorie burning and metabolism boosting benefits of strength training! Lifting heavy and building more muscle will help you to burn fat and keep it off in the long run.
Lifting weights can transform your body, but it needs time to do it's magic. You need a few years of consistent weight training to really see great results, not just a few months. Be patient.
Knowing this, it saddens me that when I'm at the gym, all I see are all the women on the cardio machines and not a single one of them in the free weight section. Maybe one or two might be in the stretching area playing around on an exercise ball....but that doesn't count. ;) (I think those balls should be outlawed in gyms-then maybe women would have to lift some weights!)
1) They don't lift heavy enough
2)They don't do the right exercises
3)They don't give it enough TIME
4)They never get lean enough(due to nutrition) to SEE the muscles under the fat.
One thing I have found is that the average gym goer usually focuses on cardio and neglects strength training when weight loss is the goal. By doing this they are missing out on the calorie burning and metabolism boosting benefits of strength training! Lifting heavy and building more muscle will help you to burn fat and keep it off in the long run.
Lifting weights can transform your body, but it needs time to do it's magic. You need a few years of consistent weight training to really see great results, not just a few months. Be patient.
Monday, March 26, 2012
Quick Weekend Recap
Well, I made it through last week! Everything went well, and now I'm just glad that I'm back to my regular routine. ;)
We followed up my busy week with a busy weekend. Saturday evening we went to watch a friend compete in the NPC Northern KY show. She won first place in Open Figure. Then Sunday we had a get together at our house with some people from my husband's work to celebrate her victory with pizza and lots of other very unhealthy food!
So today is a GORGEOUS day. I had some time earlier to enjoy the weather in my hammock. Ahhh....I just love Spring!
Tonight we are booking our trip to Florida!!! I don't think I ever mentioned that we were going. Matt told me on our anniversary that he would be getting enough vacation days, so that was a great anniversary gift! I can't wait!!!!!!!!!!!!!!!!!!
Saturday, March 24, 2012
Time Efficient Workouts
Many people use the "no time" excuse as the reason they don't exercise. Most people assume that they need at least an hour in the gym to get anything out of it and that anything less than that is pointless.
Well, the thing is you DON'T really need an hour in the gym. If you are choosing the right exercises and using the right techniques, you can get in a workout in 30-45 minutes. In fact, my client's workouts are only 30 minutes. If you are extremely short on time, you can even get in a decent workout in just 15 minutes.Yes, it can be done.
For example, here's what you could do in 15 minutes: 3-5 minute warmup of jumping jacks, squats, lunges, mountain climbers. Then just pick 3 exercises to do in a circuit that would work your entire body, such as squats, dumbbell rows and overhead shoulder presses. Go through a warmup set of each one, then 2-3 working sets of 8-10 reps. You could also throw some type of cardio in there, like jump rope or burpees to really keep your heart rate going. So there ya go. 10-15 minutes, and you have a full body workout!
Here are some other ways to make your workouts more time efficient:
-Focus on compound lifts that work your biggest muscle groups(such as squats, deadlifts, presses, pushups and rows) over isolation exercises.
-Trisets: Pick 3 exercises for non-opposing muscle groups and perform them back to back. For example, you could choose squats, rows and overhead presses for the first triset, and then lunges, pushups and a plank hold for the second triset.
-Supersets: I really like to use these in my workouts. For an upper body superset you would choose two exercises for opposite muscle groups, such as the dumbbell bench press and some type of a row or pullup. Perform the two exercises back to back, resting between each superset if needed.
-Trying incorporating cardio into your weight training, rather than doing them separately on the days you are short on time. For example, add in jump squats, mountain climbers or jumping rope in between sets.
-Instead of doing your normal 30 minutes of steady-state cardio, do a bodyweight cardio circuit for just 10 minutes after the weights. Choose 3-5 exercises such as pushups, squats or squat jumps, lunges, mountain climbers, burpees, high knees or jumping jacks, and do each one for 20-30 seconds, 3-5 rounds.
Hopefully incorporating some of these tips will help you get in and out of the gym in a shorter amount of time. Don't ever think you can't get in a great workout in under 30 minutes. Sometimes the shortest workouts are the most intense!
Another tip: on the days when you just don't feel like working out, tell yourself you'll just go to the gym for TEN minutes. You can at least do something for TEN minutes. When you get there, you'll probably end up staying longer, but even if you don't, just do what you can for those 10 minutes.
So don't use the "I don't have time" excuse any more! There are people out there who are busier than you who are at the gym right this second! Get your butt to the gym, lift some heavy weights, hit your major muscle groups, and you'll be good to go!
Well, the thing is you DON'T really need an hour in the gym. If you are choosing the right exercises and using the right techniques, you can get in a workout in 30-45 minutes. In fact, my client's workouts are only 30 minutes. If you are extremely short on time, you can even get in a decent workout in just 15 minutes.Yes, it can be done.
For example, here's what you could do in 15 minutes: 3-5 minute warmup of jumping jacks, squats, lunges, mountain climbers. Then just pick 3 exercises to do in a circuit that would work your entire body, such as squats, dumbbell rows and overhead shoulder presses. Go through a warmup set of each one, then 2-3 working sets of 8-10 reps. You could also throw some type of cardio in there, like jump rope or burpees to really keep your heart rate going. So there ya go. 10-15 minutes, and you have a full body workout!
Here are some other ways to make your workouts more time efficient:
-Focus on compound lifts that work your biggest muscle groups(such as squats, deadlifts, presses, pushups and rows) over isolation exercises.
-Trisets: Pick 3 exercises for non-opposing muscle groups and perform them back to back. For example, you could choose squats, rows and overhead presses for the first triset, and then lunges, pushups and a plank hold for the second triset.
-Supersets: I really like to use these in my workouts. For an upper body superset you would choose two exercises for opposite muscle groups, such as the dumbbell bench press and some type of a row or pullup. Perform the two exercises back to back, resting between each superset if needed.
-Trying incorporating cardio into your weight training, rather than doing them separately on the days you are short on time. For example, add in jump squats, mountain climbers or jumping rope in between sets.
-Instead of doing your normal 30 minutes of steady-state cardio, do a bodyweight cardio circuit for just 10 minutes after the weights. Choose 3-5 exercises such as pushups, squats or squat jumps, lunges, mountain climbers, burpees, high knees or jumping jacks, and do each one for 20-30 seconds, 3-5 rounds.
Hopefully incorporating some of these tips will help you get in and out of the gym in a shorter amount of time. Don't ever think you can't get in a great workout in under 30 minutes. Sometimes the shortest workouts are the most intense!
Another tip: on the days when you just don't feel like working out, tell yourself you'll just go to the gym for TEN minutes. You can at least do something for TEN minutes. When you get there, you'll probably end up staying longer, but even if you don't, just do what you can for those 10 minutes.
So don't use the "I don't have time" excuse any more! There are people out there who are busier than you who are at the gym right this second! Get your butt to the gym, lift some heavy weights, hit your major muscle groups, and you'll be good to go!
Friday, March 23, 2012
Thursday, March 22, 2012
Attitude Adjustment
Most of the time I am a pretty positive person. I try to always look on the bright side of things and count my blessings, rather than focus on the negative. But I mean, we all have our times, I'm sure, when we catch ourselves being negative and complaining about things in our life.
I've found myself doing that this week. I've had a very, very busy week-doing a lot of training, long hours, and getting up much earlier than usual(as in 4:30 a.m. a couple of days, ugh)! I've found myself thinking numerous times throughout the week, "This is so exhausting", or "I just want this week to be over."
And then I realized that I shouldn't be thinking like that. Yes, it's stressful because I'm not used to working this much anymore, but this was a great opportunity that God gave me. It's a chance to earn some more income and to share my knowledge with others. I get to help others and hopefully make them want to be healthier and more active.
It made me think back to what my pastor spoke about last weekend at church. He said that getting into the habit of thinking, "It could be worse" will change your attitude about things. And I believe that's so true. It could definitely be worse-I could be working 8 hour shifts in the checkout lane at Kroger like I did for almost 4 years! I still to this day have nightmares about that place.
I've found myself doing that this week. I've had a very, very busy week-doing a lot of training, long hours, and getting up much earlier than usual(as in 4:30 a.m. a couple of days, ugh)! I've found myself thinking numerous times throughout the week, "This is so exhausting", or "I just want this week to be over."
And then I realized that I shouldn't be thinking like that. Yes, it's stressful because I'm not used to working this much anymore, but this was a great opportunity that God gave me. It's a chance to earn some more income and to share my knowledge with others. I get to help others and hopefully make them want to be healthier and more active.
It made me think back to what my pastor spoke about last weekend at church. He said that getting into the habit of thinking, "It could be worse" will change your attitude about things. And I believe that's so true. It could definitely be worse-I could be working 8 hour shifts in the checkout lane at Kroger like I did for almost 4 years! I still to this day have nightmares about that place.
Tuesday, March 20, 2012
Monday, March 19, 2012
Do Not Fear
This is going to be a crazy busy week! I am a little nervous because new situations scare me...but I got this! Every time you do something you're scared of you grow in confidence.
So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.
(Isaiah 41:10)
My grace is sufficient for you, for my power is made perfect in weakness. (2 Corinthians 12:9)
So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.
(Isaiah 41:10)
My grace is sufficient for you, for my power is made perfect in weakness. (2 Corinthians 12:9)
Be strong and courageous; do not be frightened or dismayed, for the Lord your God is with you wherever you go. (Joshua 1:9)
Sunday, March 18, 2012
Sacrifices
Living a healthy lifestyle requires some sacrifices. Everyone who eats healthy and exercises on a regular basis knows this and accepts it as part of their lifestyle.
If you want to be healthy and have the body you've always dreamed of, there are just some things you have to give up. You have to realize and accept this if you want results.
If you're not willing to make some changes in your life, then you're just not ready to change...and therefore, you'll stay right where you are.
Sacrifices:
*Doritos
*Donuts
*Cereal(Okay, the first three were kind of joking...but not really.)
*Fast food
*Partying/socializing on the weekends
*Going out to eat frequently
*Your morning frappuccino/cappuccino, whatever it is
*Spending a little more money on quality foods
*Alcohol
*Getting up earlier to go to the gym
*Taking the time to cook food and plan your meals for the week
*Having to prepare and pack food with you wherever you go
What you gain as a result of those sacrifices:
*A lean body
*Confidence
*Being bikini ready at all times!
*Muscles :)
*STRENGTH
*A nice boot-ay!
*Not being afraid to wear short shorts in the summer
*Energy
*Stress relief
*Health
*Strong muscles, bones and heart=better future quality of life
*Prevention of diseases
*Abs :)
*Nice arms to show off in a tank top
*Being able to enjoy life to the fullest!
For me, all of the sacrifices are well worth it for what you get in return. I don't feel like I'm missing out on anything. In fact, I think others are missing out on what I have. :)
If you want to be healthy and have the body you've always dreamed of, there are just some things you have to give up. You have to realize and accept this if you want results.
If you're not willing to make some changes in your life, then you're just not ready to change...and therefore, you'll stay right where you are.
Sacrifices:
*Doritos
*Donuts
*Cereal(Okay, the first three were kind of joking...but not really.)
*Fast food
*Partying/socializing on the weekends
*Going out to eat frequently
*Your morning frappuccino/cappuccino, whatever it is
*Spending a little more money on quality foods
*Alcohol
*Getting up earlier to go to the gym
*Taking the time to cook food and plan your meals for the week
*Having to prepare and pack food with you wherever you go
What you gain as a result of those sacrifices:
*A lean body
*Confidence
*Being bikini ready at all times!
*Muscles :)
*STRENGTH
*A nice boot-ay!
*Not being afraid to wear short shorts in the summer
*Energy
*Stress relief
*Health
*Strong muscles, bones and heart=better future quality of life
*Prevention of diseases
*Abs :)
*Nice arms to show off in a tank top
*Being able to enjoy life to the fullest!
For me, all of the sacrifices are well worth it for what you get in return. I don't feel like I'm missing out on anything. In fact, I think others are missing out on what I have. :)
Thursday, March 15, 2012
I Love Spring
Okay, well it's not officially Spring YET...but it sure does look and feel like it! Here are some pics from my walk yesterday:
Warmth and sunshine make me a happy girl. :)
Wednesday, March 14, 2012
6 Years:)
Today is our 6 year wedding anniversary!
I can't believe it's been 6 years already. It's been amazing, and I am still the happiest girl in the world! :)
Some pics from the last 6 years:
Monday, March 12, 2012
Can't Every Day be Sunday?
I'm so glad the clocks got set forward over the weekend. I love having more daylight!!
Well, thankfully that day I wrote about getting sick-that was me sick! I thought it'd be worse the next day, but I actually felt a little better and was able to train legs hard the next day. I had a couple nights of coughing, but besides that I felt pretty good!
Saturday night after church, Matt and I went out to dinner to celebrate our wedding anniversary that's coming up in a couple of days! I love getting dressed up and going out on a dinner date with my husband. :)
After dinner, we came home and had Reese's no bake for dessert-one of our favoritest treats! We were wanting to go out of town someplace for our anniversary, but we're still waiting to find out how many vacation days Matt will get...so who knows when that will be!
Anyways, yesterday was a beautiful warm day. We went on our first ride in the jeep with the doors off! I'm so glad the warm weather is here. It's going to be in the 70s all this week! THAT makes me so happy you don't even know. Winter is over!!
I was thinking yesterday....I wish every day could be a Sunday. My Sundays are for sleeping in, bacon and eggs for breakfast, hanging out with my husband, not having anything to do, enjoying the weather outside, lounging around the house, whatever. My favorite day! :)
Oh yeah-one more thing. I have decided that I'm finally going to take the NSCA test to get my strength and conditioning certification(CSCS). I have put it off for 5 years! So that means I'm going to have to start studying because all that stuff I knew while studying Exercise Science in college I have probably forgotten!
Well, thankfully that day I wrote about getting sick-that was me sick! I thought it'd be worse the next day, but I actually felt a little better and was able to train legs hard the next day. I had a couple nights of coughing, but besides that I felt pretty good!
Saturday night after church, Matt and I went out to dinner to celebrate our wedding anniversary that's coming up in a couple of days! I love getting dressed up and going out on a dinner date with my husband. :)
After dinner, we came home and had Reese's no bake for dessert-one of our favoritest treats! We were wanting to go out of town someplace for our anniversary, but we're still waiting to find out how many vacation days Matt will get...so who knows when that will be!
Anyways, yesterday was a beautiful warm day. We went on our first ride in the jeep with the doors off! I'm so glad the warm weather is here. It's going to be in the 70s all this week! THAT makes me so happy you don't even know. Winter is over!!
I was thinking yesterday....I wish every day could be a Sunday. My Sundays are for sleeping in, bacon and eggs for breakfast, hanging out with my husband, not having anything to do, enjoying the weather outside, lounging around the house, whatever. My favorite day! :)
Oh yeah-one more thing. I have decided that I'm finally going to take the NSCA test to get my strength and conditioning certification(CSCS). I have put it off for 5 years! So that means I'm going to have to start studying because all that stuff I knew while studying Exercise Science in college I have probably forgotten!
Sunday, March 11, 2012
Reminder :)
Have to remind myself of this every single day-every time I look at a picture of someone who has abs, arms or a butt like I wish I had, or every time I see someone lift a weight that I wish I could lift.
I have to remember-I am stronger than I was a year ago, I am leaner than I was 2 years ago, I have more muscle than I had 5 years ago, and I eat better than I did 10 years ago! I can only continue improving myself!
Friday, March 9, 2012
Don't Feel So Good....
So I babysat my friend's little girl a few days ago, who was sick with a fever, runny nose and coughing. I thought for sure I would not catch it because I rarely get sick. Even when my husband is sick I don't catch it.
Well, today my chest hurts, I feel tired and weak, and I have no appetite....which could only mean one thing-I'm getting sick. :( Boo.
The only thing I'm worried about is not being able to train! I hate hate hate skipping workouts. I'm going to try to do my workout today, which is upper body, and *HOPE* that I will feel fine by tomorrow so that I can train legs!
Well, today my chest hurts, I feel tired and weak, and I have no appetite....which could only mean one thing-I'm getting sick. :( Boo.
The only thing I'm worried about is not being able to train! I hate hate hate skipping workouts. I'm going to try to do my workout today, which is upper body, and *HOPE* that I will feel fine by tomorrow so that I can train legs!
Thursday, March 8, 2012
"I think I have found a fountain of youth, and it flows out of a barbell."
"at present there is absolutely no solid evidence that strength training—or any other exercise or dietary program—will substantially prolong our life spans. But the preponderance of the scientific evidence, flawed as it is, strongly indicates that we can change the trajectory of decline. We can recover functional years that would otherwise have been lost."
This is why I lift!! This is why I'm passionate about encouraging other people to lift weights. It's not just all about looking good or building a nice set of biceps, or having 6 pack abs- it's about quality of life. There are so many good things in this article. If this doesn't make you believe in the power of strength training, I don't know what will: http://startingstrength.com/articles/barbell_medicine_sullivan.pdf
This is why I lift!! This is why I'm passionate about encouraging other people to lift weights. It's not just all about looking good or building a nice set of biceps, or having 6 pack abs- it's about quality of life. There are so many good things in this article. If this doesn't make you believe in the power of strength training, I don't know what will: http://startingstrength.com/articles/barbell_medicine_sullivan.pdf
GO LIFT!
God is Good!
I had an easy life until I was about 18 years old. Then my parents got divorced, my boyfriend found out he had a malignant brain tumor, and my dad died of cancer all within a few years. I had to watch my husband go through brain surgery, radiation, and then chemo for 2 years. Then he lost his job in 2009. All the while, I was constantly worrying about my sister and brother and the destructive paths their lives seemed to be taking after my dad died.
I’ve been through some tough times, just as most everyone has. There have been times when I have struggled with my faith and even doubted God. But even during the times when my faith was not that strong, He never left my side. He was always there to comfort me and give me peace. He always provided through everything, opened new doors and presented us with opportunities at just the right time.
I believe that God always works things out for our good. Our pastor talked about this at church a few weekends ago. God takes all the things that have happened in our lives – the little things, the big things, ALL things-and orchestrates it into His plan for us. He takes everything and makes it into our “story”, so that He can use our story to be a part of His story, to bring Him glory.
As long as we keep our faith and trust in Him, He won’t let us down. Things may not go the way WE might have planned it, but God’s plan is always better. It will always work out in the end. Sometimes I am overwhelmed and amazed at how blessed I am. God has filled me with so much JOY, and I just want to share it. :)
“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.” Romans 8:28
Wednesday, March 7, 2012
Monday, March 5, 2012
Sunday, March 4, 2012
Weekend Recap
My husband and I had a great time rock climbing yesterday!
I have done it a couple of times before, but it doesn't get any less scarier to me! I'm scared out of my mind when I'm getting close to the top, and it starts getting hard to breathe, and I really want to just stop and go back down....but it's a great feeling when you keep going and reach the top! And then a huge relief when you're back at the bottom! Definitely an adrenaline rush.
I love being active and doing this kind of stuff! To me, fun is not a day at the spa, or shopping, or getting a mani and pedi(UGH). I don't want fancy dinners or matching shoes and bags to go with every outfit. Nope, what's fun to me is going rock climbing, hiking, or to the batting cage! What I love is having a guy to spot me on heavy squats and do sled sprints with! I'm a lucky girl to be able to do these things with my husband. :)
So after rock climbing, we went home and had dinner, went to church, and then stopped at Krispy Kreme afterwards for some donuts. Anything with chocolate and peanut butter comes pretty close, but I have to say that cream filled donuts are my favorite thing ever. Seriously. It brings me back to my childhood when my dad would go out and get us donuts every Saturday morning. He'd always come back with my favorite- a big long john! SO GOOD.
I have done it a couple of times before, but it doesn't get any less scarier to me! I'm scared out of my mind when I'm getting close to the top, and it starts getting hard to breathe, and I really want to just stop and go back down....but it's a great feeling when you keep going and reach the top! And then a huge relief when you're back at the bottom! Definitely an adrenaline rush.
I love being active and doing this kind of stuff! To me, fun is not a day at the spa, or shopping, or getting a mani and pedi(UGH). I don't want fancy dinners or matching shoes and bags to go with every outfit. Nope, what's fun to me is going rock climbing, hiking, or to the batting cage! What I love is having a guy to spot me on heavy squats and do sled sprints with! I'm a lucky girl to be able to do these things with my husband. :)
So after rock climbing, we went home and had dinner, went to church, and then stopped at Krispy Kreme afterwards for some donuts. Anything with chocolate and peanut butter comes pretty close, but I have to say that cream filled donuts are my favorite thing ever. Seriously. It brings me back to my childhood when my dad would go out and get us donuts every Saturday morning. He'd always come back with my favorite- a big long john! SO GOOD.
Saturday, March 3, 2012
Isn't This The Truth?
"Food is the most widely abused anti-anxiety drug in America, and exercise is the most potent yet underutilized antidepressant." - Bill Phillips
Thursday, March 1, 2012
Current Training Program
Here's what my current weight training program is going to look like for the next 4-6 weeks:
Upper1:
1)Weighted pullups 5 sets of 3-8 reps
2a) Dumbbell bench press 4 sets of 6-10
2b) BB row 4 sets of 10-12
3a) Handstand pushups or dumbbell push presses
3b) Weighted decline situps
-Short finisher(jump rope, battle ropes, burpees, etc.)-
Lower 1:
1)Power clean or snatch 3 sets of 3-5
2)Front Squat 3 sets of 4-6
3)Deadlifts 2 sets of 6-8(once every 2 weeks)
4a) Leg press 3x10-15
4b)Single leg RDL 3x8-12
Short finisher or sled sprints
Upper 2:
Muscle up x3-5
1a) Military press 4 sets of 4-8
1b) Pullups
2a)1 arm DB row 4 sets of 6-12
2b) Feet elevated pushups 4 sets of 10-12
Lower 2:
1) Box jumps
2) Squats 3-4 sets of 4-10
3a) RDL 3 sets of 8-12
3b) Step up 3 sets of 10-12
4a) Hanging leg raise
4b) Standing calf raise
Sprints or sled sprints
Upper1:
1)Weighted pullups 5 sets of 3-8 reps
2a) Dumbbell bench press 4 sets of 6-10
2b) BB row 4 sets of 10-12
3a) Handstand pushups or dumbbell push presses
3b) Weighted decline situps
-Short finisher(jump rope, battle ropes, burpees, etc.)-
Lower 1:
1)Power clean or snatch 3 sets of 3-5
2)Front Squat 3 sets of 4-6
3)Deadlifts 2 sets of 6-8(once every 2 weeks)
4a) Leg press 3x10-15
4b)Single leg RDL 3x8-12
Short finisher or sled sprints
Upper 2:
Muscle up x3-5
1a) Military press 4 sets of 4-8
1b) Pullups
2a)1 arm DB row 4 sets of 6-12
2b) Feet elevated pushups 4 sets of 10-12
Lower 2:
1) Box jumps
2) Squats 3-4 sets of 4-10
3a) RDL 3 sets of 8-12
3b) Step up 3 sets of 10-12
4a) Hanging leg raise
4b) Standing calf raise
Sprints or sled sprints
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