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Showing posts from April, 2013

Listen

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As a trainer, it's easy to get frustrated with clients who don't listen to what you tell them to do yet wonder why they aren't getting results.

It sometimes feels like what I say goes in one ear and right out the other! The thing they don't seem to get is that I know and want what's best for them; I know what will get them results. I'm not just making suggestions-I'm telling them what works! They just aren't listening.

And this is how so many of us are with God. He wants the best for us, and He knows what is best for us, but we refuse to listen. It's all written out in His word, yet we choose to ignore it.

My pastor put it best during a sermon a few weeks ago: when it comes to listening to God, we often have "selective hearing." We only listen to the things we want to hear and ignore what we don't(this applies to my clients, too-ha!).
We think God's way is just too hard; it takes too much commitment and sacrifices we're not …

Oldie But Goodie ;)

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Down the road, in a gym far away
A young man was heard to say
“No matter what I do, my legs won’t grow!”
He tried leg extensions, leg curls, leg presses, too
Trying to cheat, these sissy workouts he’d do!
From the corner of the gym where the big guys train
Through a cloud of chalk and the midst of pain
Where the big iron rides high and threatens lives
Where the noise is made with big forty-fives
A deep voice bellowed as he wrapped his knees
A very big man with legs like trees
Laughing as he snatched another plate from the stack
Chalked his hands and monstrous back
Said, “Boy, stop lying and don’t say you’ve forgotten!
Trouble with you is you ain’t been SQUATTIN’!”
- Jeff “MADDOG” Madden

What I Ate Wednesday and A New Favorite Meal

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What I ate Wednesday:
8:00 - Protein oats(1/2 cup oats, 1 tbsp peanut butter, 1 scoop protein powder)
11:30- PWO smoothie: almond milk, pineapple chunks, whey protein, 1/2 banana
12:45- I always eat eggs at lunch. It's my biggest meal of the day, so I have a good amount of protein, carbs and fats. Sometimes it's eggs and potatoes, sometimes it's eggs and Ezekiel bread and now I have a new favorite: cheesy eggs and rice!
2 eggs + whites(don't measure), a little ground turkey, 1/2 cup brown rice, about 1/4 cup mozarella cheese, and Trader Joe's African Smoke seasoning.  I tell you, it is SO good.  Why did I never think of this before?
4:00- Turkey chili made with ground turkey, salsa, chili beans, and diced tomatoes.
7:00- Grilled chicken, 1 cup broccoli, pistachios, apple
10:00 Whey protein shake, 2 tbsp peanut butter

Always a side note on these "What I ate Wednesday" posts: I don't post my meals for anyone to judge or criticize whether I'm not eatin…

You Never Know Until You Try

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It's my last week on the "Uncaged" training program that I've been on for the last 4 months. This week was 1 rep max week for push press, bench, squat and deadlift.

Monday I got 130lbs on push press and 135lbs on close grip bench. My goal was to get 135 on push presses, and I was so sure I'd get it.... but....I didn't. I failed. I was a little disappointed, but I dropped down and got 130, which is still a PR, so I'll take it! We all fail sometimes! Can't let it get you down!

And then today was leg day...Of course, I wanted to set a squat PR, but I told myself I'd be happy to just get 210, which was my current PR from probably a year ago. I worked up in the weight each set and was feeling pretty good when I got to 205, so I went for a PR of 215 lbs-and got it!! I was super excited because I really wasn't sure I'd get a PR.

I was satisfied to stop there, but Matt pushed me to go for 225. I wanted to end on a good note, and I just wasn't…
"If you COMMIT to the process, the results are inevitable."
-Chantel Hobbs

My Love Affair

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I was only 13 when the love affair began.

And it all started with just a pair of little pink dumbbells....

When my Dad handed me those dumbbells 15 years ago, I had no clue what was in store for me. I had no clue that those 3lb "Barbie" weights would be the start of an amazing journey; that they would become my closest friend.

Since then, my relationship with the weights has only grown. From that day on, I never stopped lifting. While other teenage girls were painting their nails and reading fashion magazines, I was lifting weights in my bedroom.

Over the years, I continued lifting heavier and heavier as I grew stronger. I fell in love more and more with every rep.
Falling in love with the weights so long ago is the reason I look the way I do today. It has been the *key* to my success in creating the body that I have today. I never, ever did cardio. Ever. Just weights.

I also never did circuit style training. I rested between sets and focused on the movement and the muscles I …
"Nourish the mind like you would your body. The mind cannot survive on junk food."- Jim Rohn

More Than A Number

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I thought this was a great illustration to show why you should not be so caught up in the number on the scale! What matters is how you look and feel, not what you weigh. Two people could weigh the same and look completely different, as you can see when you compare the woman on the far right to the woman second from the left who is close to her in height. Completely different body composition!

I think it's also important to point out that the same can be said of body fat percentage. Body fat percentages can also look very different from person to person. 15% on one person may not look the same on someone else depending on how the fat is distributed on the body. It comes down to genetics and how your body is shaped, as well as the amount of muscle mass you have.

For example, some women can have visible abs with a higher amount of body fat because they hold most of their fat in their hips and legs. So they may have a lean stomach but not defined legs or glutes. Others, like myself,…

Only Temporary

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Don't let the situation get to you, 
this is not a hill worth dying on
Don't let these circumstances tear your heart in two
Soon enough this chapter will be gone
What's insurmountable today 
Will surely one day fade away

There's a reason why this world just don't feel right
'Cause we are strangers who are simply passing by
In light of all eternity it's only temporary, it's only temporary


This place was never meant to be my home
Not comfortable in my own skin
Which might explain some of those days I feel alone
Standing on the outside looking in

But you're not hearing me complain 'cause I'm already on my way...
-MercyMe

Things That Make Me Smile

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Spring has officially sprung. I love it!

Shorts weather! Finally!

My doggy-because he's just so freakin' cute!
Treat meals. :) I made my favorite childhood treats this weekend-no bake cookies!
Family time, even though it's like pulling teeth to get my brother to take a pic with us! Mom's progress! She is walking around with just a cane now!
Hope everyone had a great weekend!! What are some things that made you smile? 

Favorite Workout Of The Week & A Chicken Marinade

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I am loving Friday's upper body workouts right now:

1) Handstand Pushup 4 sets of 5, 2 sets of 4
2a) 45° Incline Dumbbell Press 6 x 8 w/ 40lbs
2b)Chinup 9x6
3) Parallel Bar Dip 10+6 (rest pause set)
4a) Incline Hammer Curl 3x10
4b) Front Lever Hold On Straps 3x10 sec.

Know why I love this workout? Because of the high sets, I get a really good pump!  Yup, I love lifting heavy, but sometimes it feels good just to get a pump and look all "swole" and stuff! :) Ha! Plus, I love the exercises, especially all the chinups!

I thought I'd share a new chicken marinade I tried recently that I thought was really good:

4 chicken breasts(I like to cut them up into strips)
4 garlic cloves (I used garlic powder because I'm lazy)
3/4 cup apple cider vinegar
1/2 cup olive oil
1/4 cup soy sauce
Salt, pepper, cayenne powder

I don't like just plain ol' baked chicken much at ALL, so I am always trying to find different ways to prepare it. One of my favorites is to cook it in the crockpo…

Fit Chicks Who Don't Run

To show that you don't have to run to lose weight or be in great shape! Check out what these women do instead:
http://www.shape.com/lifestyle/mind-and-body/20-super-fit-chicks-who-dont-run?page=13

What are YOUR favorite ways to stay fit?
Yes, my soul, find rest in God;
my hope comes from him.
Truly he is my rock and my salvation;
he is my fortress, I will not be shaken.
My salvation and my honor depend on God;
he is my mighty rock, my refuge.
Trust in him at all times, you people;
pour out your hearts to him,
for God is our refuge.
Psalm 62:5-8

Really?

I know I probably shouldn't even involve myself in this at all and I probably won't keep this post up for long...but when I see that one of my blog posts has gotten over 600 views it makes you wonder what the heck is going on! It led me to find that there are people out there on internet forums who do nothing but bash and make fun of other people...The forum was actually not about me but another blogger, but somehow I got brought into the conversation!?  I realize that I was brought up in a positive way at first, but it still just really blows my mind. I put myself out there with my blog and I know that with that comes criticism, but wow, I never realized how far people take it. I wish I had not even seen it! I can tell you that I WON'T be looking at it again. I'm all about the positive. :)

Wordless Weekend

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As you can probably see, I have an Instagram now, so come follow me at http://instagram.com/lindsaycappotelli#. I've always been obsessed with taking and editing pictures, so Instagram is so much fun for me! :) Hope everyone enjoyed their weekend!! It was a beautiful one here in KY!
"Constantly choose rather to want less, than to have more." - Thomas a Kempis

Do What Works For You

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Lately I've been flirting with the idea of changing up my eating habits, as far the number of meals I eat and my meal timing. There is really no reason why I'd want to change things up...I guess it's just from reading what other people are doing and thinking, 'hmm, maybe I should try that.'  
Well, I was just thinking about it today and I realized, you know know what? I like the way I eat. I like eating every 3 hours(although I don't freak out if I don't/can't). It works with my schedule right now. It's what I know. It's what works for me for the way I want to look. Some people will bash eating 6 times a day, but who really cares? 
With so many different nutritional approaches out there, it can be pretty confusing to know what is the "right" way to eat in order to achieve your goals.  You hear one person say one thing, and then someone else says something completely opposite, and everyone thinks their way is the best! 
Well, you know …

Some Great Tips For Spiritual "Fitness"!

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Pistols: My Nemesis!

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On the schedule for today's lower body workout was good ol' pistol squats.
UGH. Pistols are one of those exercises that I've just never been able to do for reps. They don't feel good, and I just absolutely HATE doing them. I've done them a few times in CrossFit workouts, but it was always alternating legs, not one at a time. I figured that I'd be able to do them today(I mean, even though I never do them, why not?)...but boy, was I in a for a surprise. I just could NOT do them. I tried different variations and progressions, but they all sucked. It was so frustrating and not fun at all!  Stupid pistols.

Yeah, yeah, I know....I could practice and work up to getting better at them, but honestly, I just don't want to! So I'm just going to be a wuss and swap them out for a different exercise. Because I hate them THAT much. And yes, I do like to do things that are challenging and out of my comfort zone to a certain extent...but not this time. I don't want…

"I'm Proud Of You, My Firstborn"

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I was working at Kroger on a Sunday morning, when I got the call: he wasn’t going to make it much longer, and I needed to get to the hospital as soon as possible.

It was April 2, 2006, and I had just gotten married 2 weeks ago in Hawaii. It was the happiest time of my life….and yet the saddest time of my life at the same time. See, my dad was in the hospital, dying of cancer.

He was diagnosed with cancer 4 years before and had been in the VA hospital for about 3 weeks, but I was not prepared for this moment.I thought he was going to come home, I thought that he would make it, I thought he had a few more years, at least…I had talked to him on the phone when I was in Hawaii, and he had said that when he got out of the hospital we were going to start doing things together as a family more. But that time never came.
There are bits and pieces of memories and random images that stand out in my head of that day.... I remember being in the hospital room, the family all gathered around the bed …

Weekend Recap & This Month's Training

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Hope everyone had a great Easter weekend!

We had a nice weekend here in Kentucky with some warmer weather finally!! Weekend recap goes like this: gym and then a HUGE meal at Bob Evans Saturday(and maybe a Reese's egg...or two) and church on Sunday. I got to see my sister and her little baby bump! She's about 5 1/2 months now, but you can hardly even tell!

Then we watched U of L play an awesome game against Duke(headed to the Final Four, woo!) and then the series finale of "The Bible"-loved it!!

As for food prep for this week, Sunday we marinated and grilled up some chicken, made some taco seasoned ground turkey, and a pot of chili made with lean beef.

Today I'm starting month 4 of my training program(the final month). I'm excited for some new exercises(with the exception of the pistol squats-nooo!!!) The reps on the four main lifts drop down to 2 this month and at the end of the month I'll test my 1 RM.

Here's what this month looks like:

MONDAY
1) Han…