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Showing posts from March, 2014

Five Things Friday!

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Happy Friday!
1)Waking up to this Tuesday? Not cool. This picture is just so wrong!


2)I got to finally see Celeste last weekend! Seeing her cute face makes me happy! :)

3)I just finished this book, and it was SO good. Ya'll should definitely read it if you haven't already!

4)Cereal for dinner? Why not? I had it with eggs, of course, to get that protein in! One of the foods I thought I  had to give up was cereal. Yes, I know, most cereals really aren't that good for you and are high in sugar, but you know what? Sometimes I don't care, and I just want a bowl of cereal! It doesn't happen often, but I sure enjoy every bite when it does. And actually, honey bunches of oats only has 6 grams of sugar per serving. ;) 5)I love post workout treats! I stopped at McDonald's after the gym the other day and got a cone for the first time, in like, years and years. I can't remember the last time I had one of these, but my dad used to get us a cone after our softball games …

What will YOU surrender to?

“If not to God, you will surrender to the opinions or expectations of others, to money, to resentment, to fear, or to your own pride, lusts, or ego. You were designed to worship God and if you fail to worship Him, you will create other things (idols) to give your life to. You are free to choose, what you surrender to but you are not free from the consequence of that choice.” 
-Rick Warren

Fat Burning Foods....

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Got your attention with that title, right? Well...it's not what you think.

Just some thoughts inspired my a conversation I had with a friend of mine the other day...She was asking me for advice about how to lose some weight, what to eat, etc, and she says, "I just got this weight loss protein."

Hmmmm....weight loss protein? Like, what is that? As far as I know, maybe I'm wrong, but ....protein is protein, right? Yes, it can be used for weight loss, but there is nothing special about it that will cause you to lose weight. This conversation just got me thinking about all the misconceptions people have about food, one of them being that there are special "fat burning" foods. Well....guess what? There are no "weight loss foods"OR "muscle building foods", just foods that are higher in calories and foods that are lower in calories.  And the same food can be both great for weight loss AND muscle building. Crazy right? It's comes down to t…

Memory Verse Monday Psalm 139:13-18

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For those of you who are following along in memorizing Psalm 139, here is the next portion: For you created my inmost being;
you knit me together in my mother’s womb.
I praise you because I am fearfully and wonderfully made;
your works are wonderful,
I know that full well.
My frame was not hidden from you
when I was made in the secret place,
when I was woven together in the depths of the earth.
Your eyes saw my unformed body;
all the days ordained for me were written in your book
before one of them came to be.
How precious to me are your thoughts,God!
How vast is the sum of them!
Were I to count them,
they would outnumber the grains of sand—
when I awake, I am still with you.
 Aren't these verses amazing? We were fearfully and wonderfully made. All the days of our life were planned out before we were even born!

Workout Wednesday & Rest Day Nutrition

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I know a lot of people are scared of eating "too much" on rest days, but you still need to make sure to eat enough, especially if your goal is to gain muscle. Remember, your rest days are when you are growing!

As I've mentioned previously, my rest day nutrition differs only in that I have one less meal and slightly less carbs and a little higher fat. Usually my second meal of the day is just protein and fat in place of my post workout protein and carbs. I still make sure to get around 30-40 grams of carbs at breakfast, lunch and dinner. My calories may end up being a little lower than workout days, but I don't purposely try to eat less.

Here's what I had yesterday:
8:00
Protein oats(1/2 cup) with peanut butter(1 tbsp.), coffee w/ cream & Truvia

11:30
Canned tuna(this is in the rare event that I don't have any meat cooked, which was the case today!) with a tiny bit of mayo and mustard mixed in, handful of mixed nuts: almonds, cashews, pistachios

2:15
2 whole …

"Uncaged" Phase 3: 3 rep month

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Monday Upper 1)1arm DB snatch 5x3 2a)Push press 6x3 2b)Pullup 7x5 3a)Close Grip Bench 4x3 3b)Front lever 4x10 4)Handstand hold Farmer’s walk+ seated calf raises 5x Wednesday Lower 1a)Depth jump 5x3 1b)Glute ham raise 3x8-10 2)Squat 4x3 3)Deadlift6x3 4)High step up 4x6-8 4b)Lsit 4x10 sec 45 sec *Glutes – 1 leg hip thrust + band walks
Friday Upper 1a)Ring dip or 1 arm DB chest press: 5x6-8 1b)Mixed grip TRX row 5x6-8 2a)Handstand pushup 5x1-3 2b)Front lever 4x10sec 3a)DB curl 3x10-12 3b)Ab wheel rollouts 3x6-8 4)Pullaparts or  TRX reverse flyes Saturday Lower 1)BB hip thrust 4x8 2)Leg press 3x15 3a)Kb swings 4x10-12 3b)seated band abductions 4)Heavy Prowler push 5)Standing calf raises

Anniversary Date

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Friday my husband and I celebrated 8 years of marriage! 8 years seems like such a long time, but at the same time, it seems like the years have just flown by! We usually go out of town for a few days for our anniversary, but since we couldn't figure out where to go, we just decided to go out to a nice restaurant Saturday night to celebrate.
We never go to expensive restaurants or really not even out to eat that often, so it was fun to get all dressed up for a change! I NEVER wear dresses, so this was definitely a special occasion.

We went to Ruth's Chris Steakhouse and had a delicious steak, along with mashed potatoes, lobster mac and cheese and then cheesecake for dessert. SO good. I'm so thankful for my husband and the relationship that we have. Things aren't always perfect, but most of the time, it's pretty darn good! He's my best friend and an amazing man, and I'm so lucky to get to share my life with him! :) 

15 Minute Workouts

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Most people don' t have hours to spend in the gym, and I know that it can be hard fitting it into your schedule. With that being said, it IS possible and plenty of people do. The thing is, you can't just fit it in whenever you have time-you have to MAKE the time. Schedule it into your week, just like you would anything else.

Another thing to remember is that you do NOT need to spend hours in the gym to get an effective workout. In fact, I think that sometimes less is better! Get in, do what ya gotta do, and get out. Sometimes when you're limited on time you have better workouts because you'll have to rest less and not lolligag between sets. I am willing to bet that MOST people can find 15-30 minutes, 2-3 times in the week to a workout in. Make it a priority, because it IS that important.

Here are a few example workouts I've come up with that you could do that should take no longer than 20 minutes, with a 5 minute warmup.

Workout 1
As many rounds as possible in 15 min…

Nutrition and 4 RM Week

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It is an absolutely beauuuuutiful day here in Kentucky! Tomorrow we're supposed to have snow flurries, so I have been soaking up as much sun as I possibly can today and have done nothing productive whatsoever! Practiced handstands and broke out the roller blades, then read for the rest of the day on my front porch. I LOVE being outside! Sooo I thought I'd do a little update on my training and nutrition lately. My in-laws were in town visiting last week, and we ate out quite a few times. In the course of about 10 days, I had pizza, ice cream, steaks, mashed potatoes, more ice cream...and yet I feel tighter and leaner!

It just goes to show that when you have built up your metabolism through years of lifting weights and eating ENOUGH food, you can have a few treats here and there, and it won't ruin your physique because your body can handle the calories. You don't have to obsess and eat out of Tupperware for every single meal, and if you have a not so strict week of eat…

Memory Verse Monday

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Hopefully by now you have memorized the first portion of Psalm 139(verses 1-6), so here is the next portion: Psalm 139:7-12 Where can I go from your Spirit?
Where can I flee from your presence?
If I go up to the heavens, you are there;
if I make my bed in the depths, you are there.
If I rise on the wings of the dawn,
if I settle on the far side of the sea,
even there your hand will guide me,
your right hand will hold me fast.
If I say, “Surely the darkness will hide me
and the light become night around me,”
even the darkness will not be dark to you;
the night will shine like the day,
for darkness is as light to you.

I love these verses. God is with us always, wherever we go, His presence is there! We can trust that He will be with us and that He will guide us.