Showing posts from April, 2017

April Currently

Happy Fridayyy!! 
Currently I've been... Eating: We had Chick-Fil-A for the first time in a while a few weeks back, and I realized that it is one of my favorite treat meals! I get the chicken sandwich with fries and a diet good! I could probably eat this every weekend.
I've also been loving Marshmallow fruity pebbles for my post workout meal. I'm SO glad I got this cereal! I've had some fails before, but this one is on my faves list for sure. Top 5 cereals: Honey Bunches of Oats Apple Cinnamon, Honey Bunches of Oats Cinnamon Clusters, Honeycomb, Marshmallow Fruity Pebbles, and Marshmallow Froot Loops. You're welcome. Now that's it's warmer out, I'm loving our Sunday grilled chicken thighs with corn and a salad on the side. I marinate the chicken in vinegar, soy sauce, oil, and garlic-it is SO good. Definitely one of my favorite meals. Enjoying:
Hammock time! This is what I wait all winter for. It's sooo nice and relaxing laying on the hamm…

Worth Sharing.

"Sometimes we just need to give ourselves permission to make fitness and health practices NOT about fat-loss. 

Is fat-loss an ok goal?
Of course!

But people can get to some pretty stressful, unhealthy and unhappy places when they feel the pressure to always be losing.

To always be shrinking.

Personally I think that if we get fat-loss results in a way that isn't sustainable or enjoyable, then we are not succeeding.Our results won't last and we are losing important pieces of ourselves, of our lives.

I LOVE helping women reach their goals, including the physical ones, but I don't believe that focusing on our bodies 100% of the time OR making all of our fitness goals all about appearance is wise, helpful or healthful.In fact I don't even see it as a super effective strategy.

When I was focused on losing fat and cellulite, I was inconsistent with exercise, didn't enjoy movement, and was not empowered or encouraged by my fitness practices.

When I shifted my focus to gaining…

Training Update and Rant

Hi! Hope you all had a great week!

The leg program is going well, but honestly, I really miss my heavy lifting and can't wait to get back to it. The one thing I do plan on keeping when I finish this is the quad day/hamstring day. But I will most definitely be lowering the reps on some exercises and adding back squats back in.

So for upper body this week I did a "pulling" focused workout on Monday with farmer's walks, abs, and glute stuff at the end. Friday's upper body workout was focused on "pushing" movements. It was the first time in a few weeks that I actually did my upper body workouts at the gym. Still not doing anything "heavy". Kept all the reps in the 8-15 range.

Here is what I did for Wednesday's quad focused workout:

1)Goblet split squats: 4x12

2)Hack squat: 2x12/Reverse hack squat: 2x15
3)Leg press:5x10(1 neutral stance, 2 wide stance, 2 narrow stance)
4)Barbell walking lunges: 13/13/12/12(per leg)
5a)Single leg calf raise: 3x2…

Easter Pics

Happy Tuesday!
I hope you all enjoyed  your Easter weekend! We went to church Saturday night and then to Mom's  house for a cookout on Sunday. 
I was so happy to see this silly little girl! She is too funny.
It was supposed to be rainy all day, but thankfully the storms held off until later.
 Celeste's newest thing seems to be making funny faces and hand gestures in her pictures.
But I did manage to get a couple of normal ones! 💗
 Besides this plate of turkey sausage, hot dog, potato salad and chips, I had some chips with queso dip and ham and cheese rollups. I love cookout food!
And of course, I saved room for dessert! These brownie cupcakes never disappoint. That is a brownie cooked in a muffin tin with peanut butter frosting and peanut butter m&ms on top. Amazingness. Worth every bite. 

Good Friday

Onto Jesus
All my inequity,
all of my sin God put it all all onto Him.

Onto Jesus,
God set my soul so by His stripes I'd be made whole.

Every unkind word, evil thought or look onto the cross Jesus obediently took.

The lusts of my mind, the deceit in my heart onto Jesus' own heart God did impart.

Onto Jesus, God placed my strife then for my sins . . . He gave up His life!

By: Deborah Ann Belka

Workout Wednesday: Back, Shoulders, & Glutes

Hey guys! Happy Wednesday!

I've been loving my upper body home workouts lately,especially when it's nice enough to do them outside! This was actually a workout I did Monday. It was 75 degrees and sunny out, so there was NO way I was going to go to the gym.

I've been taking it easy with upper body workouts, really just focusing on moving my body, not trying to set PRs or lift any crazy weights. I'm not following a plan, but just doing whatever I feel like doing from day to day. If I want to lift heavy, I will, if I don't, I'll just stay home and do a light workout. It's a good change of pace after following a program for a while. Sometimes it's just about moving your body and having fun!

This workout was focused on back and shoulders, with some abs and glutes at the end. Here's what it looked like:

1)Chinups 3x amap (but not to failure)
I actually did these on a tree branch in my front yard-it's the perfect pullup branch! I did 3 sets of 10.


Grace is Greater

I just finished reading Kyle Idleman's newest book, Grace is Greater. Just like the others I've read by him, I really enjoyed it. I love Kyle's style of writing and the analogies he uses to make biblical concepts make "sense", as well as the humor that is infused throughout his books.

This book was all about the greatness of God's grace and the effect that it can have on our lives. He also points out how if we miss out on grace, bitterness and anger can easily take root in us and destroy us.

Kyle starts out by explaining how grace is best understood, not by explanation alone, but through experience. He mentions how Jesus never actually used the word grace, but all throughout the New Testament He showed us what it looked like.
Throughout the book, Kyle uses real life and biblical examples to show how grace is greater than anything in our lives: how it is greater than our mistakes, greater than our hurts, and greater than our circumstances.

He further explains …

30 Things That Are Cooler Than 6 Pack Abs

Abs are pretty cool and all, yeah...but you know what's even cooler? Well, I can think of lots of things. 30 things, in fact:

1)Having a healthy relationship with food
2)Deadlifting twice your bodyweight
4)Making memories with friends and family
5)Having energy
7)Strong bones
8)A healthy metabolism
9)Doing things for others
10)Pizza 🍕
11)Healthy skin, hair, and nails
12)Not stressing about food 24/7
13)Booty gains
14)A big bowl of cereal
15)No food guilt
16)Being able to go to social functions without anxiety about food
17)Bench pressing your bodyweight for reps
18)Ice cream on a hot Summer day
19)Being about to travel and eat out at restaurants without stressing 
20)Eating cake on your birthday🎂
21)Not being cold all the time
22)Banging out a set of pullups with added weight
23)Not eating cold fish out of Tupperware containers.
24)Eating peanut butter straight from the jar.
25)Not being defined by how you look.
26)Drinking a Pina Colada poolside.
27)Not having to do an "ab…

Weekend & Workouts

Happy Monday!

Highlights of the weekend:

This cheesy goodness from Chubby Ray's pizza Saturday...

And then seeing Celeste at the park Sunday❣
I thought I'd share my workouts with you this week, even though I took this week as sort of a deload week. I did start my new leg hypertrophy program, but I kept the weights light, focused on the mind muscle connection and did everything slow and controlled. Each week I will push it harder and up the weight. This week I just wanted to get a feel for it, not try to kill myself.
I've been enjoying my upper body workouts at home, and I may just continue doing them at home since I'm not doing anything heavy this month. I just have a couple sets of dumbbells and a 25 and 35 pound kettlebell, so I'm somewhat limited, but I can really get in a pretty challenging workout with just those and my bodyweight if I get creative. Here's what last week looked like:

‣Tuesday Upper Pull
This was a very light "pulling" focused work…