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Showing posts from April, 2014

Train With Purpose

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How do YOU feel after a workout?

I was just thinking as I was driving home from the gym the other day about how GOOD my workouts make me feel! Yes, my muscles are a little shaky and fatigued, but after a workout I am energized and leave the gym in a great mood!

It got me thinking about how so many people think that they must absolutely KILL themselves at the gym every single time to get anything out of their workouts, which is just not the case. For one thing, thinking that you have to go to the gym and completely annihilate your body every time is at some point going to make you not enjoy going. And for another, it’s just not necessary.

If the main goal of my workouts was  to “kill” myself, I would just do a million burpees, or heck, just jump on the treadmill and run 5 miles(or one, haha!). But really, what good is that going to do me? it's not going to make me stronger, that's for sure. Beating your body to death is not what training is about. And there IS a difference betw…

My Home "Gym"

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I LOVE training at a gym. There is just something motivating about putting on some cute workout clothes and actually having to drive to the gym and being surrounded by other people as you workout. But there are some days when don't feel like going to the gym, or I just want to get in a quick workout at home. Since it's been so nice lately, I've been skipping my Saturday gym workout and training from my home "gym" instead: There it is, my home gym! Nothing fancy, very minimal, but it's pretty much all I need for when I want to work out at home. There are endless things you can do with just a set of dumbbells(I have 20s and 25s) and a kettlebell(my heaviest is a 35). I also have an ab wheel and a resistance band. If only I had a barbell and a pullup bar,  I'd be set! Here is what I typically do when I do my leg workout at home: 1)A single leg exercise-Bulgarian split squats, walking lunges or single leg squats 2)A hamstring exercise-single leg Romanian d…
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"The details of exactly what type of resistance training you should do is up for discussion. What's NOT up for discussion however, is whether or not there are better options available than properly performed progressive resistance training, because there are none. The undeniable bottom line is that, across the board, the best physiques are built with weights." - Charles Staley

This Month's Workouts & Weekend Pics

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I'm on the second week last phase of "Uncaged" program I'm following by Jason Ferruggia, and here is what this month looks like:

Monday Upper 1)BB hang power snatch 6x2
2)Push press 6x2
3a)Close grip bench press 6x2
3b)Incline dumbbell chest supported row: 6x5-8 
3b)Front lever 4x10
4)Farmer’s walks/overhead carries + calf raises 5x8-12
Handstand practice
Wednesday Lower 1)Box jumps
2)Squat5x2
3)DL3x3
4)Bulgarian split squat 5x6-8
5a)Lsit 4x10 sec
5b)GHR
6a)1 leg hip thrust 
6b)Band walks
Friday Upper 1)Hspu 6x3-5
2a)Chinup 8x6
2b)Incline DB chest press 6x6-8
3a)Bar dips 3x8-12
4b)Incline seated hammer curl 3x10-12
4)Hanging leg raises or TRX pike 3x8-10
5)Reverse flyes
Saturday Lower
(at the gym, or at home)
1)Hang clean 5x3
2)BB hip thrust 4x8-12
3)Leg press 4x12-15
4a)Med ball slam 4x12
4b)KB swing 4x10-12
Prowler or sled drags
Calf raise

I really love this month's workouts. I've been skipping the gym the past 2 Saturdays and working out at home because it's just been too nice…

Happy Easter!

What is Easter? It's not about the eggs to hunt It's not about a bunny It's not about brand new clothes Or candy sweet as honey
On this day many years ago A man named Jesus Christ Upon a cross for you and me  Gladly gave His life
Not for things that He had done Or crimes He must repay He did it all for you and me  For our sins He died that day
But that's not the end of Jesus Christ They put Him in a grave But three days later He rose again Our sin debt had finally been paid
So this Easter as you hunt for eggs Dressed up in brand new clothes Don't think about the Easter Bunny  Think about why Christ arose.
-Unknown

Five Things Friday

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1)We went to hear Rich Froning speak at church Tuesday night, and then I was able to get a picture with him, which was so cool! I've been a fan of his for awhile. He is a such great witness for Christ!

2)MuscleTech's new Essential Series is now available! I have heard great things about this Platinum Whey-can't wait to get my hands on some!
3)Easter is this weekend, and I get to see Celeste! So excited. :)

4)Excellent post to check out about why the number on the scale is insignificant:
http://www.jencomaskeck.com/2014/04/the-scale-not-worth-its-weight.html

5)And last but not least, let's not forget that today is Good Friday. I wish that more people could truly understand the meaning of what happened on the Cross. Once you do, it will change your life.

“Life is wasted if we do not grasp the glory of the cross, cherish it for the treasure that it is, and cleave to it as the highest price of every pleasure and the deepest comfort in every pain. What was once foolishness to us…

Choose Strength & Keep Challenging Yourself!

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When I first started lifting weights, my only goal was to build muscle. All I really cared about was having big biceps and a toned muscular body like the fitness models I saw in magazines. I spent many years training like a "bodybuilder". By that I mean I followed a 4-5 day a week bodypart split and trained mostly in the 8-12 rep range, usually doing routines I found in fitness magazines. I did get results from training that way-I slowly gained muscle and got stronger from year to year.

Needless to say, my training style has evolved over the past few years. I have learned a lot and have branched away from my bodybuilding ways. The main goal of my workouts is no longer JUST to build muscle. Because what's the point of looking good and not being able to do anything? I would rather be able to put my body to USE, because that's what it's for, right?

Part of the change in the way that I train now is largely due to my time doing CrossFit a couple of years ago. It help…

3 Rep Max Week & A Beautiful Weekend!

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Last week was my 3 rep max week on my current training program. I was able to get 125 on push presses, which is a 5lb PR from what I got doing this same program last year. Then I got 130 on bench press, which is 10lbs more than last year!
 I can tell my upper body has definitely gotten stronger, but my lower body...ehhh, not so much.:( I got 190 for squats, and my last 3 rep max attempt was 195. This video was my first attempt at 185-I almost called it a day there, but right before moving on to my next exercise, I decided I just had to go for 190! And I somehow managed to get it, even though I'm not sure my depth was as low as at 185. Oh well, I'll take it!  I didn't test my 3 rep max for deadlifts, since I'm doing a different program for them. It's a 4 month program and you test your 1 rep max at the end. They have been feeling good, though, and the knots in my back have finally went away. I'm really looking forward to doing  them Wednesday!
So now I'm on…

Lately...

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Books I've read lately:
For Lent I decided to give up social media during the day when I'm at home, which has left me with lots of time to read books like I used to! In the past couple months here are a few I have read that I thought were really good:

-The Shack by William Young
-Before I Go To Sleep by S.J. Watson
-Baby Proof by Emily Griffin
-Gone Girl by Gillian Flynn
-The Journey by Billy Graham
-And The Mountains Echoed by Khaled Hosseini
-Second Honeymoon by James Patterson and Howard Roughan

Have YOU read any good books lately?

Food I'm eating lately:
So when I first tried Quest bars, I was not into them. It must've just been the flavors I had chosen, but I just didn't see what all the rage was about! Until... I tried cookies and cream and then chocolate chip cookie dough! Now I finally see what I've been missing all this time!  I don't eat them often, but they are great for something when you're on the go or just craving something sweet.

I've…

Just A Little Reminder

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As I have written about before, there was a time when my thoughts were consumed with training and nutrition. I was always worrying about not training the right way, or not eating enough, or eating too much, or eating the "wrong" things, or looking small or not being lean enough...it was craziness. And then one day God opened up my eyes and made me realize that I was pursuing all the wrong things...I still remember the specific moment that it dawned on me that fitness had become an idol in my life. How had it become an idol? Well, it was what consumed my life, what I was spending most of my time and effort thinking about and striving for. It was what I thought about constantly, what I read about, what I stressed about.

From that moment on, my outlook changed. I realized that none of it matters. Yes, being healthy and fit is a good thing while here on earth, but having the perfect body should NOT be the main goal of our lives, yet so many of us get caught up in it!

When I come …

Cuteness Overload

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I got to spend the day with this beautiful little girl Tuesday and just had to share the cuteness! 
Yesterday was 8 years since my Dad passed away. I miss him-SO much. I think about how much he would have absolutely LOVED Celeste, and that makes me sad... Even though I know that he is truly in a better place, it's still sad how many things we miss out on with him being gone!