Showing posts from September, 2014

Beautiful Weekend

It was another beautiful weekend! 
Saturday I went to Mom's and took some pics of Celeste. Every time I see her, I can't believe how cute she is!
Saturday we went out to a fancy dinner to celebrate our 11 year dating anniversary! Well, this is actually the month that we met, but close enough. I can't believe it's been 11 years-that's crazy! And to think that we were only 18 and 23-so young!
Honestly, I really just wanted an excuse to wear this dress that I bought a while back and couldn't return. ;)
We went to an upscale Italian restaurant, and I had a delicious meal of cheese ravioli, spinach and chicken in some kind of amazing sauce. Plus, dessert of course! I had tiramisu for the first time, and it was soooo good! 
Sunday we gave our baby his yearly bath!
Then we  took a ride in the Jeep  to let Asher run and throw some softball. I am sooo happy that Summer has decided to hang around, I love it! I just hope it will last a little bit longer!

Training Recap Week 4

One month down, two to go! Here's this week's training recap:

For deadlift day Monday we did speed deads from a slight deficit(just standing on small weight plates). I have a hard time with being fast off the ground, so hopefully that will help some. Then it was RDLs, single leg reverse hypers, and then heavy hip thrusts for low reps this week, which I loved! Then of course, the dreaded hanging leg raises. This time I did straight leg raises(well, semi-straight) and did 4 sets of 10 because I suck and that's all I could do.

1)Speed deficit deadlifts with bands:  115x6x1
2)RDL: 175x3x8
3)Single leg reverse hypers: 45x12/55x2x12
4)Barbell hip thrusts w/2 second hold: 185x5/205x5/215x4x5 (10 second hold last rep, last set)
5a)Hanging leg raises: 4x10
5b)Band clams: 1x20(right)/2x20(left) / Seated abductions: 1x40

Wednesday -
For bench day I did board presses for the first time. They were so much fun, especially because you can go a little heavier because of the limited …

Just. Be. You.

"Can't achieve the same build as another woman? Awesome. Because she can't achieve the same build as you. She has a different anatomical structure, and both of you at your very best will look dramatically different yet equally beautiful depending on who you ask and what you're wearing. So don't worry about what other people's bodies look like. You have a unique set of genetics and your bodybuilding lifestyle will determine the way those genetics are expressed. You might have the potential to build a bubble butt. You might not. Work hard anyway. Squat. Hip thrust. Deadlift. See what your genetic potential has in store for your glutes. A muscular butt is a gorgeous butt no matter what shape it turns out to be, and that shape is going to be determined by a variety of factors including your bone structure and hip width. Build your body and become your own flavor of beauty. Because nobody else can achieve that look but you."

-Dani Shugart-…

Weekend Recap & Treat Meals

We had such a beautiful weekend!
 It was a little warmer than it has been, which I LOVED! Saturday was my workout day, then we walked Asher, took down the pool(so sad!), went to church and then played a game of putt-putt afterwards. Sunday my awesome husband made me some boards for my bench press workout Wednesday. I'm so excited to use them! I feel like a "real"  powerlifter now. ;) Sunday was another beautiful day, so we went to a local park and found a really cool spot we've never been to! It was so pretty. 
Some of the meals I had over the weekend included a cheeseburger(lean, grassfed)and caramel apple(well, half) Friday, and then pizza and ice cream on Saturday. Still woke up on Sunday with some abs!

How? Well, the weekends are NOT a "free-for-all" for me, where I just eat anything I want. I pretty  much eat my normal meals and then just factor in a treat or two. I don't track my macros, but I somewhat know them in my head. So on burger night, fo…

Powerlifting Week 3

This week was my first week doing the workouts on my own and just one day with my trainer. I decided to meet with him on bench day this week, since I don't have access to chains at the gym where I workout.

So Monday was rack pulls for deadlift day. It was my first time doing them, and they felt pretty good. Also did good mornings for the first time and had to use the puniest weight ever! It's definitely a different feel, and I'm not a huge fan, but I think it's just because it's something new. I was the same way when I first tried hip thrusts and now I LOVE them.

The thing I hate the most on Mondays is the freaking hanging knee raises. I don't know why, but they are so hard for me! I guess because I always wimp out and never do more than 10 reps, even with ab exercises. I'd rather do a really challenging exercise for 8-10 reps rather than high reps(can you tell I HATE that lactic acid build up!) Plus, I really focus on using my abs to raise my hips up, not…

So You Wanna Do A Handstand?

Besides just being something cool to be able to do, handstands are actually a great skill to learn for core control, balance, and coordination.Whenever I  post a photo of me doing a handstand, I often get comments like, "I could never do that!", or, "I'm scared of going upside down!". But some people actually want to know how they could learn to do one, so I thought I'd share how I learned!
First of all, I had the same fears about doing a handstand. Growing up, I'd never been able to do a handstand because I would chicken out as soon as I tried. Getting my legs up over my hands was so scary to me! I don't have any gymnastics background whatsoever-it was just something I taught myself with lots and lots practice!

When I started doing CrossFit a few years ago, a handstand was one of the things I really wanted to learn to do, so I made it a goal of mine. A few years later, I am now finally at the point where I can hold a handstand for 10-20 seconds an…

Things I'm Loving, Fall Edition

Well, I know it's still officially Summer, but Fall is in definitely in the air! I think I finally just have to surrender and let go of Summer. :( As much as I hate to admit it, I do have to say that I'm enjoying the slightly cooler temperatures. It's nice being able to sit outside and sip on my coffee. But I will become a big baby once it gets below 65!

Plus, Fall means pumpkin everything. Including donuts. Yes, this is a pumpkin cheesecake donut from Krispy Kreme, and yes, it tasted just as delicious as it looks. Not one bit of regret or guilt after having these for my treat meal over the weekend.

Then, there's pumpkin french toast. I've been LOVING this meal lately-so easy to make and so yummy! Just dip the bread in a mixture of egg whites, a tsp of pumpkin, and cinnamon and pie spice. I've never been able to make good pancakes, so this is my pancake alternative!
And...pumpkin spice coffee. I just add a tad bit to the coffee grounds before brewing for a hin…

PrayFit Devotional

"Isn't it great to be refreshed and renewed?
To see the new week as an opportunity to grow in Christ?
To be excellent?
 To dream?
I agree. And guys, none of that will happen if we don't seek the Kingdom first every day. That's not spiritual banter, it's Biblical truth.
If I can be so bold, shame on us if we train and eat "perfectly" this week, but never crack open our Bibles or hit our knees in prayer.
Yes our workouts can be a form of worship and praise, but the first and highest form of honoring God with our bodies is to give Him our undivided attention with them.
Do this: Commit that you won't train unless you've had your quiet time; even if it's just a few minutes a day. Then commit that you won't miss a training session; like a catch-22 for the Christian athlete. Then seal it; ironclad.
Friends, that discipline will become dependence, and that dependence becomes devotion. You and I need to get to the point where we would rather drink …

Powerlifting Week 2

Training is going great this week! I wish I could keep doing 3 times a week, but next week will just be meeting with him once a week and then on my own the other days.
Deadlifts were light speed deadlifts this week,which was good because my back has been SO sore. I didn't feel that fast on them, but I did feel cool using bands. ;) Still trying to decide whether to go with Sumo or conventional. I feel comfortable with both, but I just don't know which is my strongest. I love being able to RDLs again, but they have been frying my hams and lats. I mean, I'm sore for days afterwards.  I have missed them though!
Bench felt good this week. The main thing I'm working on is upper back tightness, really keeping my shoulders down and pulling in while keeping my sternum up. It's tough! I'm surprised though by the weight I'm able to do because when I'm on my own I usually use less than what he has me using. I did floor presses for the first time ever, and I don…

Beautiful Weekend

It was such a gorgeous weekend. Finally the humidity was gone so that it was actually enjoyable to be outside again! While I'm super sad that my pool time is going to be over soon, I really do love this time of year.
Saturday was uneventful. Just went to church and then had a yummy dinner that evening. Chicken thighs and corn on the cob. One of my favoritest meals!
Sunday I did food prep and made some of my yummy protein pumpkin muffins, which are a staple in my diet. I mostly have them after a workout, but they're great for anytime! I also enjoy them as dessert after dinner. I've posted the recipe, but here it is again: 1 scoop vanilla whey protein 1/2 cup egg whites 1/2 cup ground oats 1/2 can pumpkin puree 1/2 tbsp baking powder Pumpkin pie spice and cinnamon(I don't measure) Chocolate chips(however much you'd like! Mix all ingredients. Bake at 350 for about 25 minutes. 
I love it that football season is here! I  have missed football being on in the background …

1st Week of Powerlifting

My first week of powerlifting training is done!
The training so far has been pretty different than I how I usually train. While I always do the heavy lifts with low reps(squat, bench deadlifts), I'm also used to doing a lot of hypertrophy and isolation work with high volume, supersets, etc. My goal has never really been solely on increasing strength but on building muscle, so I've never actually thought of the other exercises as being about bringing up the main lifts. For me, it's always just been about hitting all the muscle groups so that I would have a balanced physique.
So far, though, I really I like the change! It brings a new purpose to my workouts. It will be a little hard giving up that bodybuilder mentality in me where you just want to "fry" every muscle group, but I think I'll survive. ;) Plus, there is a day of lateral raises and pushdowns, so I'll get a good little bodybuilderish workout in once a week. ;)  I'm kidding, though, because I…

How Cereal Helps Me Stay Lean

I have a confession: I LOVE cereal! If I could choose one food to live off of for the rest of my life-it would be cereal

Growing up, cereal was a staple in my diet. I'd have it for breakfast, snacks, and even sometimes, for dinner. But when I started eating healthier, it was one of the things I gave up because of the high sugar content. It was also one of the foods that I missed the most! Yes, I tried some healthier cereal versions-some were okay and some were just awful...but they just weren't the same as my Honeycomb or Captain Crunch!

Over the last year or so my nutrition philosophy has changed a bit-it's evolved from obsessive "clean" eating to a much more balanced approach. Now that I don't believe there are any foods I "can't" eat or that will make me fat, I've realized that I CAN eat cereal and still achieve my goals of being lean and fit.

"But wait!", you say, "Cereal is so unhealthy and so high in sugar!"


Quote of the Week

"Meal plans, IIFYM, intuitive eating, holistic eating, etc... you really could grow an eating disorder from the confusion. You know what REALLY works? Something you can stick with that doesn't take over your life and mind.
That's what works.
It doesn't matter if the science says, the book said this, or your friend swears fish thins your skin. If you can not sustain it, you will not maintain it.
(From Jennifer Jewell Fitness Facebook Page)

Weekend Recap & First Workout With Trainer!

This weekend was pretty low key. I took advantage of some sunshine on Saturday to get my tan on before I'm not able to do this anymore! Then we went out for pizza at Johnny Brusco's for our treat meal. It was delicious, as always. Sunday I met up with my sister at my grandma's house so I could see Celeste. She is walking around all on her own now. It's hard to get good pics anymore since she doesn't stay still!
Yesterday was a lazy day. Had a few clients to train in the morning and then after that I didn't do much. I don't know why, but I was just super tired! We did have a yummy meal for lunch-turkey sausages, green beans, and my fave-corn on the cob!
Well, today I had my first session with my trainer! I'm telling  you, it was SO weird having the roles reversed! Even as he was telling me things to focus on, in my head, I'm like, I know all of this! But it's totally different having someone watch you and make sure you are actually DOING all th…