Showing posts from February, 2014

Weekend Pics & A Leg Workout

I know I'm a little late with this, but I wanted to share some pics from last weekend. Saturday felt soooo amazing out, I could hardly stand it! 60 and sunny never felt so good. We took Asher to run in a field nearby our house, and I layed on a blanket and soaked up some much needed sunshine! Unfortunately the warm weather only lasted a day and now we're back in the 20s. Sunday we had a surprise party for my grandma's 80th birthday! I sure hope I look and act like her when I'm 80. She is feisty and doesn't seem 80 at all!

And yes, you better believe I had a piece of this delicious caramel cake. AND ice cream. Then it turned into a Celeste photoshoot, like always! I just can't help taking pictures of her. She is just the cutest thing I've ever seen! I mean, is she not?

In other news, I had a great leg workout yesterday and I am actually SORE today for once! I love that feeling because it makes me feel like I'm growing. Haha. Here was what I did fo…

A Few Things I'm Loving Lately...

I picked these up at Kroger the other day for an every now and then after dinner treat, and they're soooo good! Definitely a new fave.  Having pretty "Springy" flowers in my house to brighten up these dreary winter days.
 Oranges. I cannot get enough of oranges lately. Especially since the Cara Cara ones are out now!

The weather we've had the past few days. It's been in the 50s and 60s, and it's been amaaazing. This is my happy face !! AminoBuild. I love this stuff. I never used BCAAs before, but I feel like I can tell a difference when I sip on them during my workout. Plus, it tastes really good! . Well, I'm going out to enjoy this nice weather! Tonight I have a few clients to train, then it's burger night, woohoo! Looking forward to the weekend- more warm and sunny weather aaaaand I'll be seeing my sister and Celeste at my grandma's 80th party! Hope you all have a great weekend!

Training Plan Phase 2:4 rep Month

Monday Upper Body

1)Calf raise(standing)
2)1 arm db snatch or bb hang power snatch
3a)Push press
3b)Weighted pullup
4a)Bench press
4b)Front lever

Farmer's walks
Extra glute work + Handstand practice
Wednesday Lower Body
1)Broad jump 3x5
4a)Reverse Lunge from step
5)Back ext + Band walks
Friday Upper Body
1a)1 arm db row
1b)DB chest press or pushup
2a)Handstand pushup
2b)Front lever
3a)EZ bar curl
3b)Cable face pulls
4)Ab rollouts 3x6-8 30s
Saturday Lower Body
1)Seated calf raise
2)Leg press or lunge
3)BB hip thrust
4)KB swing/ 1 arm swing + Band clams

5)Heavy sled push

A New Day!

Oh, January.... A new year, filled with new possibilities. Everyone is motivated and excited, ready to make some changes in their lives, ready to do better and be better than they were last year. But then February comes...and many people find themselves falling back into the same old habits, the same old routine. The motivation is gone, the excitement of a new year is gone. Many will give up and think, "Well, I failed on that resolution...maybe next year." But the thing is, it doesn't take a new year to make a change. EVERY single day you get that chance! Each day is another chance to do better, whether it's with our health, our finances, our attitude, how we treat others, or our relationship with God. It doesn't matter what you did yesterday, how bad you messed up, or the mistakes you made, because every day you get a new chance and an opportunity to do better.Every day you wake up is a fresh start. Don't waste it! Don't be a "tomorrow" pers…

At Home Glute Workout

Since I've had a cold and this week was a deload for deadlifts, I skipped the gym yesterday to rest up and did a workout here at home today instead. Thank goodness I am pretty much over this sickness!
Here's what I did just using a 35lb kettlebell and a small band: At home glute workout- 1)Bulgarian split squat 4x10 2)Single leg glute bridge 3a)KB swing 3b)Band clams 4a)Lunge jumps 4b)Band  monster walks 4c)RKC plank You don't need a ton of equipment to get a good workout! I love going to the gym, but sometimes it's nice to just workout in the comfort of your own home. I think a kettebell and maybe of set of dumbbells is a great investment, although there are tons of exercises you could do without any weights, just gotta get a little creative! Hope everyone is enjoying their weekend!

5 Things Friday

Happy Valentine’s Day!♥ 1)This week has been my 5 rep max week on "Uncaged". Monday started out great-I got PRs on both push presses AND bench press! So I was really excited about that.
2)Then I got sick.... :( Just a little head cold, but still, I have not slept well the last few nights, which really takes a toll on you. I didn't feel too bad for leg day Wednesday, so I went ahead and worked out. I didn't get a PR on squats, but it was the most I've ever done without a spotter, so that counts, right? BUT I did manage to get 8 reps with 215 on hip thrusts! It's like after doing the same weight on them for so long, my strength just shot up all of a sudden. Or maybe I've just been wimping out on them! Here's a video of me doing 215 for 5 last week.

3)I found this chicken recipe while scrolling through Pinterest. I eat a LOT of chicken, so I'm always looking for new ways to season and cook it. It was really good and husband approved!

Memory Verse Monday Psalm 139

As I mentioned in a previous post, this year I want to focus on not just reading God's word, but studying it, meditating on it, and memorizing it. There are so many great verses to memorize, that I don't even know where to start. I have decided to start with memorizing Psalm 139, a few verses at a time, and I hope that you'll join me! Some tips for memorizing:  *Download the Bible app on your phone, look up the verses, and then take a screenshot of them to refer to. *Write the verses out on index cards to read them throughout the day *Look up the verse on Pinterest, save the photo, and use it as your screensaver. Let me know if you'll be joining me, and feel free to post your thoughts about the scripture and what it means to you! Here is the first portion to memorize: Psalm 139:1-6 NIV You have searched me,Lord,
and you know me.
You know when I sit and when I rise;
you perceive my thoughts from afar.
You discern my going out and my lying down;
you are familiar with all my ways.

Random Things Thursday

This has been one of the worst winters we've had in years. We got about 5 inches of snow last weekend and then had an ice storm on top of that Tuesday night. I'm just thankful we still have power, unlike the ice storm of '09 when we didn't have power for a week! That was horrible. Trying to make the most of it and not complain, but man, I'm beyond ready for Spring to get here.

So, on Wednesday's leg day, I decided to go lower reps on hip thrusts just to see how much I could do, and I surprised myself by getting up to 215 for 5! I usually do about 10 reps, but it was fun going a little heavier! Pretty soon I'll be joining the 225 club, woohoo!. These glutes had better be grooooowiiiiing!

Okay, so I'm not into fancy expensive bags or designer shoes. I have no desire to have a closet full of  of shoes to go with every outfit. Just not my thing. BUT- when it comes to bikinis....well, that's a different story. There is just something about them I just c…

How I Stay Lean Year Round

Since I am not a competitor, for me, there is no "off-season". I am able to stay relatively lean year round. 6 pack lean? No, but that is not my goal and is unattainable for my body type. I have NO desire to be shredded, just to look muscular and athletic.

My goal has been to build muscle for, like,...well, basically my whole life, and I have been able to do so without doing the whole "bulking" thing and gaining tons of fat in the process. Maybe it has been a slower process because of that, but I'm okay with that!

I actually like the way I look now and am at the point where I'm not wanting to gain TONs more muscle(more in the glutes would be nice, though!) or lean out any more. I mostly just want to maintain my current look while being able to eat foods I love, enjoy living life and not have to eat super strict ALL of the time.  Here are a few things that I help me do that:

*Lift heavy. First and foremost, I lift heavy. None of this metabolic conditioning …