Lindsay's Ramblings...

How CrossFit Has Influenced My Training

2012-02-16T09:07:00.001-08:00

I'm taking a break from my training next week to do a week of CrossFit, just for fun! I'm excited...but also scared!

I'm so glad that I tried something different for a while with CrossFit, and that it got me out of my bodybuilding "bubble"! And I had a lot of fun doing it.

I have changed my style of training since doing CrossFit and have gotten more results in the last few months than I have in the last 10 years(partly due to the fact that I'm also eating much better!).

I don't use any machines or cables and very rarely do isolation exercises, if ever. I'm also not doing the one muscle group per day thing anymore, and it seems to be working well for me! I've had a few people tell me I look bigger, so that's good to hear! :)

Here are a few things I learned through CrossFit that will forever influence the way I train:

-Train more like an athlete.
-Deadlifts are a MUST in any strength training program.

-Include Olympic lifts such as power cleans and snatches, as they are great for explosive strength and power.
-Try new things, and do things you're scared of.
-Squat deep(hips below parallel)-no bodybuilder 1/2 squats!

-You don't have to do every exercise super slow.
-You don't have to do bodybuilding workouts to build muscle.
-Do more of the things you hate! (Umm...burpees, anyone?)
-You don't need to do a ton of ab exercises to strengthen your "core".
-Muscle-ups and handstands aren't just for gymnasts!

-Kettlebells are a great conditioning tool.
-Powerlifting for strength with low reps is fun :)
-You don't need machines.
-Bodyweight exercises can be just as effective as weights(ever tried pistols?).
-"Cardio" doesn't just have to mean 30 minutes on the elliptical.

Poem By Erin

2012-02-15T08:36:00.000-08:00

I had to share this from Erin Stern's Facebook status. I LOVE this! Another reason why she is my FAVE fitness model, and my role model. :)

I own it - do you see?
I'm not training for "almost," "not quite," or "maybe."
Each rep, each set, each step -
Closer to victory.
... So, on I fight -
Me vs. me.
Leaving nothing on the field -
Only sweat.
Giving more than my all -
No regret.
Pushing for the day I find
The body in the mirror
Mirrors the one I see in my mind.
I own it - and I'll never rest
Until I'm better than my best....

By: Erin Stern

V-Day

2012-02-14T11:44:00.000-08:00

♥ Happy Valentine's Day!!!!!♥

"I don't pretend to know what Love is for everyone, but I can tell you what it is for me; Love is knowing all about someone, and still wanting to be with them more than any other person, Love is trusting them enough to tell them everything about yourself, Love is feeling comfortable and safe with someone, but still getting weak knees when they walk into the room and smile at you."
-Jennifer Nicole Lee

My husband proposed to me 6 years ago today. I was the happiest girl in the world, and I still am today! He is an amazing guy, and he's everything to me. Sometimes I still can't believe how lucky and happy I am to have found him.

Okay, enough of the mushy stuff!! ;)

We don't have any big plans for Valentine's day since we already went on our date over the weekend. So I just made a batch of cinnamon protein bread(Jamie Eason's recipe), since my husband loves cinnamon. Then I'll probably make him something for dinner, and I was thinking hot chocolate afterwards since it's so cold today(we actually got a little snow last night)!

Anyways...I've been working on my handstands like crazy lately. I don't know why they are so hard for me! I finally got about a 10 second hold the other day, which I was SO happy about! Next to conquer is 1 arm pushups and then...I want to be able to do a human flag! I know, I'm a crazy person.

I ♥ Valentine's Day :)

2012-02-13T11:09:00.000-08:00

I don't care what people say about Valentine's Day and it being just a "commercial" holiday, I love it! :) I mean, really every holiday is "commercial", right? Like, what's the point of Halloween??

So if you hate it, don't celebrate it and don't complain about it. I'm sure most of those people who hate it are those who don't have a Valentine anyway(oops, did I say that out loud?). ;)

So in celebration of Valentine's Day, I made some yummy strawberry cupcakes. (I'll take any excuse to make and decorate cupcakes!) I maybe had just a few of these over the weekend....

And Saturday night my husband and I went out for a yummy meal at our favorite restaurant, Cheddar's, for our "Valentine's date":

We have holidays for everything else, so... why is it so bad to have a special holiday to celebrate love and to show the special people in our life how much they are loved and appreciated?? (Yes, even though you should be doing that on a regular basis, too!)I just think it's fun to have an excuse to give flowers, eat chocolates, make cupcakes, go on a date, write a love letter, or whatever it is you do choose to do on Valentine's Day. :)

"Cardio" For Heart Health?

2012-02-12T11:07:00.001-08:00

Whenever I suggest to someone to stop doing so much cardio, the first thing they usually say is, "But what about my heart?" There's this misconception most people have that in order to keep your heart healthy you have to do long duration, steady state, aerobic type cardio(jogging, walking, elliptical, etc.).

Well, you really don't.

Studies are now showing that brief, intense bursts of exercise (anaerobic) such as weight training, sprinting, and interval training keep your heart strong and healthy just as much as aerobic training.

Strength training in itself has been shown to reduce blood pressure, lower heart rate, improve cholesterol levels, and improve blood sugar control. Just another reason why everyone should be lifting weights!!

So do your traditional cardio if you enjoy it in addition to your strength training, but don't think that you have to do it just because it's good for your heart. This is great news for "cardio" haters, like me! :)

Some articles to check out:

http://www.physorg.com/news131796976.html
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/823/Tip-233-Perform-Strength-Training-to-Improve-Cardiovascular-Health-and-Insulin-Sensitivity.aspx
http://stronglifts.com/strength-training-cardiovascular-fitness-blood-pressure/
http://well.blogs.nytimes.com/2008/06/05/for-heart-health-sprints-match-endurance-training/
http://journals.lww.com/heartinsight/Fulltext/2008/05000/Weight_Training_Has_A_Good_Rep_for_Cardiovascular.12.aspx

Comparing

2012-02-11T09:38:00.000-08:00

Comparing yourself to others is never a good thing....

Every now and then I get down on myself about my body and the way it's shaped. And it becomes worse the more I look at and compare myself to other women. When you compare yourself to others, all it does is cause you to focus on your flaws, all the things you hate about yourself, rather than on the things that you DO like about yourself.

As I've shared before, I have always hated the fact that I have NO hips and that I hold fat on the sides of my stomach(aka love handles-and yes, they are there, I just always try to hide them!). I don't have the square abs and tiny waists that I see in pictures of fitness models. And I have always hated my skinny little legs, bony knees and scrawny calves.

I know that no matter what I do, the shape of my waist and the size of my hips are things I cannot change. So why do I scrutinize myself the way I do? Why do I compare myself to others with completely different body types than me? Why do I focus on my imperfections, especially the ones I can't change?

All I can do is work with what I've got and make myself the best ME that I can be, and not compare myself to anyone else. I'm proud of the physique that I have created. I'm proud of the quads that I've built through heavy squats and lunges, I'm proud of my shoulders that pop out, and my arms that I've built through years of heavy pushing and pulling.

We are each unique, with different body types, but all beautiful in our own ways no matter our shape or size. We can only do the best we can with the body we are given. You can't change the length of your legs, the way your abs are shaped, whether you have wide hips, or narrow hips, skinny calves, or big calves. You can build up muscle and lose fat, but there are some things you will never be able to change and just have to accept.

Be proud of how far you have come, of the body that you have created, and don't compare yourself to others!

Finally.

2012-02-10T14:27:00.000-08:00

This makes me happy!!

I weighed 118lbs in November/ beginning of December...so I have gained about 7lbs, which took me a little over 2 months. My stomach is just a tad bit fatter, but who really cares about that...until bikini season!! :)

Just Playin' Around

2012-02-09T11:32:00.000-08:00

Upside down....

At Home Workout Ideas

2012-02-09T05:13:00.000-08:00

There's no excuse for not working out. Don't feel like going to the gym? Short on time? Then get in a 10-15 minute workout at home! This doesn't mean you should neglect the heavy weights, but if you can't make it to the gym, that's no excuse not to get a workout in.

There are so many things you can do with just your own bodyweight. Here are some fun ideas I came up with off the top of my head.

50 seconds: Jump rope or jumping jacks
40 seconds: Burpees
30 seconds: Mountain climbers
20 seconds: Pushups
10 seconds: Squat jumps

40 alternating reverse lunges
20 burpees with pushup
Repeat 3-5x, or do as many rounds as you can get in 10-15 minutes

21-15-9 (21 reps of each the first round, then 15 reps of each, then 9 reps):
Pushups
Squat Jumps
Burpees

40 mountain climbers each leg
20 reverse lunges, 1 leg at a time
40 high knees or jumping jacks
20 squats with hands behind head
Repeat 3-5 times, or 10-15 minutes

30 seconds squat jumps
Rest 15 seconds
30 seconds pushups
Rest 15 seconds
30 seconds burpees
Rest 15 seconds
30 seconds altnernating lunges
Rest 15 seconds
Repeat 5x

1 minute jump rope or jumping jacks
15-20 step ups(1 leg at time)
10 Pushups
Repeat 3-5x

Tabatas(20 seconds of work, 10 seconds of rest,8 rounds):
Choose one of the following exercises to use:
Jump Rope
Burpees
Squats
Mt Climbers
Lunge jumps

The possibilites are endless!! NO excuses!!

How Bad Do You Want It?

2012-02-08T05:10:00.000-08:00

"How bad do you want 'it', really??!! Do you want 'it' bad enough to make sacrifices; bad enough to take the road less traveled; bad enough to shed as much blood and as many tears as needed; bad enough to get back up after you've been knocked down for the 9th time; bad enough to defy ALL the odds; bad enough to never, ever, ever give up ... or is that asking too much??

Whatever 'it' is to you, do you 'talk' about 'it' more or do you 'live' 'it' more. If you don't want 'it' that bad, quit complaining that you don't 'have' it or aren't 'there' yet - because those of us who 'want it' bad enough are busy making it happen, not talking about it."
-Matt Cappotelli

Ramblinnnggg....

2012-02-07T15:03:00.000-08:00

I thought it's been a while since I've done a rambling, "I don't really have anything to say" post....and I'm bored, so here goes. :)

I have been loving my workouts lately! I am doing almost all compound exercises on an upper/lower split. I'm not really doing much conditioning since I'm still trying to put on a couple of pounds. I usually jump rope or do some kettlebell swings after a workout for 5-10 minutes once a week, and then I run sprints for about 15 minutes once a week. That's it.

I'm SO glad I don't have to do tons and tons of cardio to stay lean. Having a clean diet and lifting heavy takes care of that! When I decide I want to lean out a little more to get my abs to show, I'll start doing some longer conditioning workouts-but NO traditional cardio for me, as long as I can avoid it!! Talk about BORing.

I really miss CrossFit. I love what I'm doing right now, and I feel like I'm growing...but I'd really like to add in one day of CrossFit just for fun. It'd be interesting to see what my conditioning is like now! I think I'm going to take a week off from my workout program in a few weeks and just do CrossFit workouts.

So anyways......I had the yummiest treat over the weekend-deep dish chocolate chip cookies with reese cup chunks and peanut butter m&ms! Oh my goodness, they were SO GOOD. I had some pizza, too. :)

Well, I am officially ready for Spring! We had some really nice days last week in the 60s, and it was sooo nice. It's right around the corner! I have almost made it through the winter! I am dieing to go on a beach trip...so maybe, hopefully...that can happen in the near future(fingers crossed!!).

Growing :)

2012-02-06T06:37:00.000-08:00

What About Health?

2012-02-05T19:53:00.000-08:00

In the quest for losing weight, people seem to lose track of HEALTH....it's all about reaching that number on the scale, no matter what the cost. As long as that number goes down, it doesn't matter that it's all water weight and muscle that you lost, right?

It doesn't matter that you look the same... it doesn't matter that you're flabby and saggy because you have no muscle...it doesn't matter that you'll gain it all back in a few months....All that matters is that you lost 10lbs in a week-woohoo, way to go!

NOT.
I just WISH people would focus on the LONG term-on getting healthy, eating quality foods that are GOOD for you body and not just low calorie crap, and on strength training to build muscle so you can be strong and firm, not weak and flabby.

Stop focusing ONLY on weight loss and focus on getting healthy and strong. Yeah, there are ways to lose weight fast...but is it healthy? Does it have any long term benefit? Is it something you can maintain forever? Is it a lifestyle change? If not, you have accomplished nothing. It's just a cycle that will repeat itself over and over again for the rest of your life.

Be HEALTHY. Do something that will improve your quality of life, both now and in the future. Something that will make you not only look better, but also feel better, have more energy, and be stronger. Something that you can maintain for the rest of your life!

Discipline

2012-02-03T05:20:00.000-08:00

http://articles.elitefts.com/articles/training-articles/a-few-words-about-discipline-and-sacrifice/:

"For me, the pain of failing to achieve what I set out to do is much greater than the pain I endure to do what is required of me to achieve those goals. I can think of nothing worse or more painful than to give up and never move closer to the things I really desire. It is this fear of failure that often drives me and far outweighs the pain of discipline and sacrifice."

What 2500 Calories Looks Like

2012-02-02T13:43:00.000-08:00

Since I'm trying to put on some weight, I am aiming to get 2300-2500 calories a day. Now, I'm not stuffing my face with junk(although I do have a few small treats here and there if I want to and a once per week cheat meal), but most of it is "clean". I don't eat perfect, nor do I really want to at this point.

So anyway, here's what a workout day would look like for me. This is what I ate Monday, and it was about 2500 calories:

8:30: 1/2 cup oats(a heaping 1/2 cup!) + Syntha-6 protein+1 tbsp natural peanut butter

11:30:Post workout shake-2 tbsp gatorade poweder+organic whole milk+natural whey protein

1:00: 2 eggs/2 whites scrambled with 2 oz canned chicken, 1/4 cup cheese, and 2 tbsp salsa + a bowl of cinnamon cheerios(my once a week cereal treat! I love cereal!!) with almond milk

4:00: Apple, 5 oz healthy meatloaf recipe+1 tbsp ketchup, and 6 almonds

7:30: 4 oz chicken breast, 3/4 cup broccoli, 8 oz whole milk

10:00: Protein shake made with almond milk and natural whey protein, 2 tbsp peanut butter

Carbs-~210grams
Fat~100grams
Protein~217grams

As you can see, I have 2-3 protein shakes a day, only because there's no way I can eat the amount of meat I would need to in order to get all the protein I need in a day. Once I start cutting back on calories and trying to drop some fat, I would probably cut that back to 1-2 a day.

You Are Stronger Than You Think!

2012-02-01T11:06:00.000-08:00

So I found these challenges on one of the facebook pages that I follow, Survival of the Fittest. Last week's challenge was to do as many reps as you could with your bodyweight on front squats.

So today I thought it would be fun to give it a try just to see what I could get! I weighed in at 123 today, but I decided to go with 120lbs because I thought I was really going to be terrible at these. I was thinking that I'd be happy if I got 10 reps.

Well, I guess I underestimated myself because I ended up getting 17 reps! I was pretty surprised with myself! :) It was brutal, though, especially since I really never do high rep squats ever!

"I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know." ~Arnold Schwarzenegger

I Am Rich

2012-01-31T14:04:00.000-08:00

"...give me neither poverty nor riches, but give me only my daily bread. Otherwise, I may have too much and disown you and say, 'Who is the LORD?' Or I may become poor and steal, and so dishonor the name of my God."
-Proverbs 30:8-9

When I used to read this passage of scripture, I would pray something like, "God, help me to be content with what I have; let me never have so much that it distracts me from You. Let me not be poor or rich." I definitely didn't consider myself in the "rich" category, but rather somewhere in between.

And then one day it dawned on me. I don't remember the exact moment or what exactly made me come to this realization, but I just remember thinking, "I AM rich."

I realized that compared to the rest of the world, I am in the "rich" category...and so are most of you! Maybe not compared to what we think of as rich in our country...but to so many people in the world, we would be considered rich to them.

I mean, my husband and I have 3 cars, a nice house, a big comfy bed, running water, electricity, plenty of clothes, and a refrigerator and cabinets FULL of food-we have SO much.

So while I was reading that verse and praying that prayer of 'let me never have so much that it would distract me from You'....what I didn't realize was that I already DO have riches; I already have a LOT that can distract me from God.

I have been wanting to share these thoughts in a blog for a while now and just never got around to it...and then I found this on Pinterest today and knew it would go perfectly with what I wanted to say:

It kind of changes your mindset when you think of it like that. Hopefully this just reminds us all of how fortunate we really are and how much we have to be thankful for.

Yes.

2012-01-30T10:36:00.001-08:00

No Wrong Way To Eat a Reese's

2012-01-29T16:20:00.000-08:00

So I had this thing on my dinner table all week to look forward to:

And yesterday it was demolished by my husband and me:

There's no wrong way to eat a Reese's, right?

Also for our treat meal, I made these yummy pepperoni rolls that I found on Pinterest(yes, I now have another thing to keep me from being productive!) They turned out so good! I will definitely make them again.

We ended the weekend with a fun ice skating excursion, my favorite winter activity! I have so much fun with my husband, so glad I have him as my best friend! :)

Rough Week

2012-01-28T05:44:00.000-08:00

Wow, it has been a LONG week. 2 funerals in one week(and the same family) is rough. It's just hard seeing all the pain and sadness. It brings back memories from when my dad died-that was the hardest time of my life.

But death and loss is a part of life, and it's something we all have to deal with it at some point. The thing that keeps me going is that I have HOPE.

I know that God is with me no matter what; to comfort me and give me peace. I know that I have a future to look forward to, beyond this earth. Without faith, without hope, I don't see how people get through this life. Without hope, you have nothing.

It gives me comfort that both my grandpa and great aunt were followers of God, because I know that they are in a MUCH better place than we are.

It's hard to experience loss, but all we can do is seek God, praise Him for the good things in our lives, TRUST Him, and thank Him for all He has done for us.

Growin' Aint Easy!

2012-01-27T05:53:00.000-08:00

My weight has not gone up a whole lot(I'm consistently around 123lbs now), BUT I can tell that I'm growing. My arms and delts are looking bigger, and maybe, just maybe, even my thighs! Those extra calories are just what my body needed!! Dang, if I had just been doing this the last 2 years!

Now I just have to continue to be consistent and patient. I'm not going to try to rush it or try to gain 5lbs in a month-I'm going to give it enough time so that the weight I gain is mostly muscle. I may have gained a small amount of bodyfat so far, but it just makes me look bigger, and that's what I'm going for. :) I have no desire to be "shredded", at least not right now. BUT I also don't want to gain a bunch of fat either. Increased fat cells? No thank you.

My stomach is definitely my trouble area(all fat on my body goes to my love handles), but if I can maintain this while eating 2300-2500 calories, then I'm happy. :)

I've been consistent with getting in my calories and all of my meals, and drinking one to two glasses of whole milk a day. Sometimes I'm SO sick of eating and not really that hungry for my all my meals...but I eat anyways, when before I probably would've just skipped it or just had a small snack. So when I'm not hungry, I ask myself, "How bad do you want it?" And then I eat. Gotta get those calories in! Sometimes I wish I could just be satisfied with being skinny like most women, but I just can't! It'd be so much easier. But I don't want "little" to be an adjective used to describe me anymore. I WANT MUSCLE.

Growing is NOT easy! I find it funny when people say things like, "I don't want to get too big", or "I don't want to look like a bodybuilder, I just want to be toned"; like the moment they start lifting weights, they'll get huge. People have NO idea how hard it is to build muscle! You have to WORK at it. Just like you eat a certain way for fat loss, you also have to eat a certain way to build muscle.

I was reading a blog of Pauline Nordin's about building muscle, and I loved what she says here. She knows what she's talking about:

"Muscle comes from progressive training+calories+sufficient protein+wait and see. It never happens overnight, you don’t go to bed one night all skinny and then the next you’re buff. I know it sounds silly, but that’s what many people expect. No, you do not grow from repping a bit with a dumbbell. You need to rep with bigger and bigger dumbbells and wait and see. Patience folks, that’s the secret." –Pauline Nordin

SO TRUE!! Patience is key. It took years and years for me to the build the muscle that I have today, and it doesn't get any easier the more you have. I'm in this for the long haul. Guess I'll keep stuffing my face and then "wait and see"!

How TO Get Results In The Gym

2012-01-26T04:34:00.000-08:00

What to do in the gym if you DO want to get results:

-Stop trying to "spot reduce."

-Forget about "toning". Toning = building muscle+losing fat. Not lifting 5lbs 20 times.

-Lift heavy. The last few reps should not be easy.

-Challenge yourself.

-Try new things. It's okay to be uncomfortable.

-Increase the intensity. Add in some interval training to your cardio. (BTW-if you can do an hour of "intervals", you're not doing them right.)

-Progressive overload. Try to lift a heavier weight or get in an extra rep or set each week.

-Train your whole body, not just your abs.

-Change up your rep range-instead of 3 sets of 12, try 4 sets of 8 with a heavier weight.

-Change up your routine every month or so.

-Do more compound lifts, like squats, rows, presses, and deadlifts.

-STOP doing hundreds of crunches.

-Use more free weights and less machines.

How NOT To Get Results

2012-01-25T06:03:00.000-08:00

Here are some things you should do in the gym if you DON’T want to get results:

-Dumbbell side bends

-An hour of cardio on the elliptical...while reading a magazine

-500 crunches on the exercise ball after your cardio

-5lb dumbbell curls and kickbacks…maybe even at the same time, with opposite arms

-Inner/outer thigh machine

-Any workout from Shape magazine

-15-20 reps of every exercise, for "toning"

-The same exact routine you’ve done for years

-Don't use any free weights

-No heavy squats or deadlifts…or anything too hard

You Have to Want It

2012-01-24T04:28:00.000-08:00

I have to admit-sometimes I get tired of trying to motivate people. I can't GIVE someone motivation. It is something that comes from within. A decision and a willingness to make a CHANGE.

To me, it's simple. You either want it, or you don't. You either want to look and feel better, or you don't. You either want to be healthy, or you don't. You either want to make changes, or you don't. It's YOUR choice.

I can't tell you how to get motivated. I can't MAKE you want better or expect more for yourself. Be satisfied with yourself the way you are right now...or decide to take the steps it takes to make a change. YOU have to decide to put in the work to get to where you want to be, or don't...and stay the way you are.

If you're not willing to make some changes and sacrifices, then don't complain. Don't expect results from half hearted efforts. Don't expect someone else to give you motivation. YOU have to WANT IT and then go after it with everything that's in you, day in and day out.

Put That Weight Down

2012-01-21T06:20:00.000-08:00

http://gubernatrix.co.uk/2012/01/10-good-reasons-why-women-should-stay-away-from-weights/

Why women should stay away from weights:

1. You might break a nail.
2. You could even bruise a male ego or two.
3. You’ll eat properly and still be able to lose fat. Work of the devil!
4. You’ll look more like an athlete and less like a runway model. Skeletal is sexy, right?
5. You’ll be able to lift heavy things without asking a man for help, thus upsetting the balance of the universe.
6. You will be seen in public without high heels.
7. You’ll grunt, sweat and feel sore. So unladylike!
8. You’ll be proud of your pert bum instead of being self conscious about it like a normal woman.
9. You’ll be more active and confident instead of sitting around looking pretty. What are you, some kind of feminist?
10. You’ll be stronger, leaner and sexier – and we all know where that can lead!

We'll Miss You, Papaw

2012-01-20T10:17:00.000-08:00

I lost my grandpa yesterday. It's a very sad time for our family, but I'm so glad that at least we were able to spend the holidays with him. He will be greatly missed.

My papaw-he always had a big smile and a wave for the camera!

Be Careful What You Wish For

2012-01-18T06:21:00.000-08:00

The song, "When I Grow Up" by the Pussycat dolls came on my Ipod the other days as I was working out. There's a part in the song where they repeat the phrase, "Be careful what you wish for cuz you just might get it." Well, it got me thinking!

A wish is nothing but a wish until you take ACTION. A wish is ONLY a wish until you decide to PURSUE it. When you take the right actions day in and day out, put in the work, and be persistent-your WISH can become your REALITY.

Almost 9 years ago, I had a wish. I had just started reading Oxygen magazine, and I remember flipping through it thinking, "I wish I could look like one of those girls someday."

While I had that thought, a part of me never thought that I would ever really look like that. It was just some far off dream. Maybe it would happen, maybe it wouldn't.

But I took action. I had been lifting weights, but I really got serious with it. I began to read and study as much about nutrition and building muscle as I could. I trained hard in the gym and didn't miss workouts. I made it my priority-I would get to the gym no matter what. Even with going to school full time, studying and working crazy hours at Kroger, I always made the time to get to the gym.

My progress was slow because it's hard for me to gain muscle. There were times when I wondered if I'd ever be able to look like those girls in the magazines, but I never stopped training, I never gave up. I just trained harder. I kept trying to improve and be the best version of ME I could be.

I knew it wasn't going to happen overnight, so I didn't try to rush it. I just stayed focused and continued to train day after day after day. I didn't obsess about getting ripped abs or being super lean-my goal was to build as much muscle as possible.

It worked. I slowly put on more muscle, a tiny bit at a time. Seeing the results of all my hard work just made me more driven. I wasn't satisfied-I always wanted MORE. And the results kept coming because I kept working. I kept pushing harder, I kept trying to improve and get stronger every workout.

I had a vision of how I wanted to look. A few years ago, I cut a picture out of Oxygen's "Future of Fitness" section of a girl who I thought had a look that was realistic for me to achieve. It was this photo of Nicole Costa, who is now an Oxygen cover model(in the picture above)! I still have that cutout today to remind me of how far I've come. I may not look exactly like this, but I'm a LOT closer to it than I was back then.

While I am still on the journey that I began 9 years ago, I have come SO far. And there is no stopping me! I may not ever reach perfection, but that doesn't mean I'm not going to try.

"We will be relentless in our pursuit for perfection. We won't ever be perfect - but in the process we will achieve greatness." - Vince Lombardi

Because of my actions, MY wish is becoming my reality. Be careful what you wish for-you just might get it. ;)

Fitness Competitions

2012-01-17T14:41:00.000-08:00

I came across another article that I thought I would share:
http://www.soheeleefitness.com/2012/01/17/my-thoughts-on-competing/

I have never had any desire to compete-it's never been and probably will never BE a goal of mine. I get asked all the time if I compete...like there's no one who wants to look good just to look good?!

Just from the blogs that I have read and a couple of people I know who have who have competed, I've seen the damage and the unhealthy habits that can result from them. Not that it happens to everyone who competes...but I think it is quite common.

I'm not bashing competing at ALL. I have respect for people who can do it-it takes a LOT of work and extreme dedication, much less the guts to get up on stage in front of a crowd in next to nothing! And I understand that it gives you a goal to strive for and a reason to train and eat healthy, and also as a way to enter the world of fitness modeling, if that is your desire.

But I also believe that people need to have a reason to train besides just to compete. She has so many good points in this article, and I think that what she says here about one of the aftereffects of competing is spot on: "I’ve found this to be true of many, many competitors immediately following the show: they’re lost. With the bat of an eyelash, they find themselves without a goal to work toward and nothing to keep them on the straight and narrow."

I don't think there's anything wrong with competing, but don't let it be the ONLY reason you train. Don't let it be the ONLY thing that keeps you on track with your diet...because one day the show is going to be over, and then what?

Just some food for thought!

2012-01-17T04:54:00.000-08:00

Success rarely occurs overnight.
Instead, it’s keeping your sight
Ahead, forward - without distraction
Each day; taking action.
It’s the relentless pursuit, the faith
To push beyond what is safe.
-Erin Stern

Take It Up a Notch!

2012-01-16T05:56:00.000-08:00

The reason most people stop exercising after a couple of months after the new year(or anytime, really), is because they eventually reach a point when they stop seeing results.

This is most likely because they have continued doing the same thing as when they first started, without ever changing it up or making it more challenging. Our bodies are very smart machines. When they get used to doing the same thing over and over, they eventually adapt to it and no longer have to work as hard to do it. Therefore, you don't burn as many calories doing that same activity.

What may have challenged you in the beginning is not going to remain challenging as your body gets stronger and more conditioned. If you started out walking every day for 30 minutes, eventually that is not going to be a challenging enough stimulus for your body to produce results.

What most people fail to do in their exercise program is to continually make it harder, to make sure that their body is staying challenged. It's about constant, neverending improvement and progress-you can't just do the same thing over and over for months on end.

When you’ve stopped seeing results, it means that it’s time to up the intensity. Here are some simple ways you can do that:

*If you've been walking on the treadmill, start walking on an incline-and NO holding on to the rails!!

*If you've been walking on an incline, try adding in some jogging intervals-jog for 20-30 seconds, walk for 30-60 seconds, and repeat for 15 minutes.

*If you’ve only been doing one or 2 sets of all your exercises, add in another set

*Lift heavier-get out of the 12-15 rep zone, and start doing 8-10 reps with a heavier weight

*Increase you weights if you’re doing more than 12 reps on an exercise

*Try to beat last week’s reps-if you did 8 reps on an exercise, try to get 9 next time, or do an extra set with the same weight and reps

*Do harder exercises-instead of bicep curls and tricep kickbacks, try overhead presses, pushups, and back squats with weight

*If you've been resting between every exercise for all your sets, try supersets. Pick 2 exercises for opposite muscle groups and perform them back to back with no rest.

Your workouts should never be easy! Find ways to make them harder and keep trying to challenge yourself! As you continue to get fitter and stronger, the physical results will come, as long as your nutrition is on track as well!

Strong Is Sexy

2012-01-15T06:47:00.000-08:00

I'm obsessed. I could sit on the computer and look at pictures of fit, muscular women for hours! What you think about and surround yourself with, you become. This is what I WILL become!

Good Read

2012-01-13T10:14:00.000-08:00

I just HAD to share this GREAT article I read by figure athlete and fitness model Allison Moyer about the extreme "all or nothing" diet mentality. I completely agree with everything she says 100%. People take dieting and wanting to be super ripped all year round way TOO far, in my opinion.

http://getfitwithalli.wordpress.com/2012/01/13/random-rant-what-is-going-on-with-trainer-credibility/

It Doesn't Need to be Fancy

2012-01-13T05:33:00.000-08:00

I've never been a fan of huge chain gyms.

I mean, really, I don't need a cardio theater, or a tv on my treadmill, or hundreds of fancy machines, or aerobic classes....nope, I'm a simple girl. I don't need all that stuff to get a good workout.

I've always liked the gyms that aren't as fancy, the "hole in the wall" type gyms or warehouse gyms, the ones that most people wouldn't want to join. Because all I need are some dumbbells, barbells, a pullup bar, and I'm good to go.

No butt blaster machine or cable crossovers for me. I'll take squats, deadlifts, presses, pullups, and lunges, thank you. Just give me some heavy weights!

I don't watch TV when I workout because I'm focused on the weights. When I'm on the treadmill, I'm usually running so fast I couldn't even watch TV if I wanted to.

I don't need fancy machines because my body IS the machine. My philosophy is keep it simple, stick to the basics, and lift heavy.

Just give me the iron, and I'm a happy girl.:)

Yay For Snow :)

2012-01-12T16:29:00.000-08:00

Unfortunately we didn't really get much accumulation, but I loved seeing those big white flakes fall from the sky! I'm waiting for our one big snow of the winter, if it's going to come at all. It hasn't snowed once yet! :(

It was sooooo cold out today, so I stayed home all day where it was nice and warm. Asher and me were pretty bored. I didn't take him out for his daily walk, so sat in his usual spot at the top of the stairs and sulked. Poor little baby.

So I've been doing really good this week with keeping track of my calories. I've been consistently getting in around 2300 calories and between 170-200 grams of protein. I am at the point now where it seems that all I do is eat! I mean, I've always eaten a lot throughout the day, but not so much at each meal. I don't have snacks anymore-I eat a meal every 3 hours with protein, carbs and fat(except for last 2 meals of the day- only protein and fat). Surely that scale will show a higher number in the next few weeks. :)

NO Other Option

2012-01-12T04:33:00.000-08:00

I always hear people talking about falling off their “diet plan” for days or weeks, or even months at a time. I mean, we’re all human, it’s understandable. We can’t be perfect, and that’s okay. But weeks?? Months??

“If you threw in the towel every time you didn’t score 100% on your diet, most people would never get through more than a few days on any structured program. Just because you slip up once doesn’t mean you should quit! You’re only human. Don’t let one small slip keep you derailed. Firmly plant your wheels back on the tracks and start rolling again. -Tom Venuto

Now, I have my occasional treats here and there, but I never stray from my “diet” because I don’t think of how I eat as a diet. It’s NOT a diet, it’s my LIFE. After so many years of eating this way, it’s ingrained in me. To me, there IS no other option.

Does that mean I eat perfect 100% of the time, 365 days a year? NO. Does that mean I NEVER have cravings? NO. If I have something that’s not healthy does that mean I’ve ruined my diet? NO. To me, eating healthy is not about being perfect and never eating something that’s not on your diet plan. It’s about choosing the right things MOST of the time- most meals, most days, consistently.

See, I may have a Hershey kiss or a piece of dark chocolate here and there, and my cheat meals of course, but I don’t consider that falling off my diet. I think it actually helps me stay ON it because I don’t feel deprived. When most people first start eating healthy or decide to go on a "diet", they constantly think about all the things they "can't" eat…which only makes them want it MORE.

I don’t ever feel like I can’t have something. I don’t constantly think about the things I can’t eat and wish I could have them. I simply think of those things as things I just don’t eat. It's that simple. It’s not that I can’t eat it, it’s that I choose not to. That doesn't mean that I never have cravings, it's just that my desire to be healthy and to look a certain way is much greater than my cravings.

I eat the way I do because I have a goal. Because I am striving to look certain way. Because it’s what I've chosen for my life. I choose NOT to eat junk on a regular basis. I choose to eat broccoli and chicken when I'd rather have a bowl of cereal. I choose this because I know what is going to get me closer to my goal and what is not. There is no other option.

2012-01-11T06:54:00.000-08:00

"Get your mind right before you worry about your body. Eliminate negative thoughts, people and situations. When you do that nothing can stop you."

-Jason Feruggia

My First Strict Muscle Up!

2012-01-10T09:26:00.000-08:00

Well, I achieved one of my 2012 training goals! My goal was to get a strict muscle up(without a kip/swing), so I though I'd practice at it yesterday since I'd never tried it before. I got it on my first try!

I was pretty excited because I really didn't expect that I was going to be able to do it! I remember when it was so hard for me to just get a kipping muscle up a year ago, and now it's become so much easier. It's amazing what becomes second nature when you do it over and over and over again.

So in other news, for those who are following my weight gain journey-I was up to 123lbs today! 2 more pounds to go! I want to get up to where my weight is 125lbs consistently, that way I know it's my actual weight and not just water weight.

I have been 118-120lbs for the past 5-6 years or so, so getting up to 125 is a big deal for me. I know that I'll gain some fat, but I also know I have gained a lot of musle in the last few years because I'm leaner now, even though my weight is higher.

But I still want more muscle! :) I'm somewhat satsified with my upper body, but my lower body is a different story. My quads have a good shape to them, but they are just way too SMALL. I hate being so puny(don't mind my no makeup unfixed hair look)!

I want to have thick legs and a big butt someday! :) Even though that's not in my genetic makeup-I'll do the best I can do achieve that! I foresee LOTS more heavy squats in my future for years to come!

Meals For The Week

2012-01-09T10:48:00.001-08:00

You guys probably think I have absolutely NO life since I post so much!! Well, okay, it is kinda true...haha. ;)

But really, the thing is, as a trainer, I train people either in the mornings or in the evenings, so I sometimes have hours during the day to do nothing. Well, not that I do nothing-I cook my meals, clean clean clean, walk my dog, workout, write out client programs, read the bible, and write and read blogs! :)

I thought I'd share what meals I have cooked for the week:

*Lean beef burgers(I eat these on a lettuce bun with ketchup!)
*Brown rice
*Marinated baked chicken(marinated with Stubb's chicken marinade-yum)
*Jamie Eason pumpkin protein bars

I'll probably cook up some ground turkey later in the week to mix with my brown rice and boil up some eggs just to have on hand.

Today was my first day of drinking whole milk-I'm starting with just one glass a day this week. And I found out that I actually really like whole milk!

GOMAD? Desperate Times Call For Desperate Measures

2012-01-09T06:21:00.000-08:00

My weight is still not going up as much as I'd like. However, I can tell that I have gained some because my abs are becoming a little "softer". And I am starting to be okay with that. I know I can't gain weight and keep my abs. It's either ripped abs with a scrawny body...or... soft abs and a bigger body! I'll take the bigger body! ;) These quads and glutes have GOT to grow. I'll take a pair of those quads, please, thank you.

I've been reading a little about GOMAD. GOMAD=Gallon Of Milk A Day. As in drinking a gallon of milk a day. Whole milk, that is. This strategy of drinking a gallon of milk a day has been used for years and years with bodybuilders and powerlifters as an easy way to put on weight fast.

Okay, so I know that I don't need to drink a whole gallon of milk a day-I need to gain 5 pounds, not 25! But I was thinking that adding in a few glasses a day would be an easy way to get in some extra calories without having to change anything else with my eating. There's only so much chicken and brown rice I can eat!

I'll probably start with having a glass with breakfast, and with my post workout and bedtime protein shakes. I'll try it for a month and see what happens, why not? I know there are some side effects to drinking a lot of milk-acne, bloating, cramping, etc., but I think I can handle it for a month! I don't even like whole milk...but I think that I could tolerate it.....we shall see.

I am also going to have to start tracking my calories. I've been writing down my food and trying to eat a LOT.... but I've been slacking on keeping up with my calories and fat/protein/carb grams, which was the point of tracking it in the first place. So I will start with that tomorrow! I am SO serious about this-I am going to gain those 3 stinkin' pounds in the next month!

Squats & PIZZA!

2012-01-08T18:43:00.000-08:00

My weekend consisted of squats and sprints Saturday morning, followed by PIZZA, church and then bowling on Sunday!

So...I hit a squat PR of 210 pounds! I've been trying to get that for a long time, so I was pretty pumped about it. :) Wish I had gotten a video, but maybe next time!

For this week's cheat meal, we had pizza from Papa Murphy's. It's been a while since I've had pizza, and it sure was yummy! It was followed up by a few slices of leftover birthday cookie.... and... a couple slices of cinnamon pizza. :)

Surely after all those squats and sprints it went straight to my quads, right??? ;) It's been a while since I posted a cheat meal pic, so here goes(it's okay to drool):

Working Out Sucks

2012-01-07T07:25:00.000-08:00

I hate to hear people say things like, "Working out sucks!" What they don't realize is that with that kind of attitude they've already set themselves up to fail in their fitness program.

Sure, some days working out will "suck"- it's not always easy to go to the gym when you're feeling tired or just not motivated, but you have to try to change your mindset about it. You have to start think ing of it as something you GET to do, not something you HAVE to do.

I look forward to working out because I know that each workout is helping me to get stronger, to feel better, to look better, to relieve stress, and to be healthier. Why would that "suck"?

Well, I guess when people say that working out "sucks", what they mean is that it's HARD. Well, yeah, it IS hard. It requires a some EFFORT. It requires some EXERTION.... maybe even a little sweating, heaven forbid. SO WHAT? Nothing worthwhile comes easy, right? You have to WORK for the results you want.

So.... maybe working out DOES suck-if by that you mean you have to get up a little earlier in the morning to go to the gym; if it means getting up off the couch and going for a walk; if it means breaking a sweat for 30 minutes a few times a week; if it means exerting yourself a little to lift some weights....then yeah, I guess it does suck!

But for me, working out is something to look forward to. It's invigorating! It gives me energy for the rest of the day, and it makes me feel good. It's exciting because I am always looking for new ways to challenge myself, and I am constantly striving for improvement-whether in my physique or on a lift or skill.

Of course, I have the days when I just don't feel like working out, when I'm tired and just not feeling it. But that doesn't mean I skip my workout-I do it anyways because I know that I always feel better afterwards. If you can just get yourself to the gym-that's the hardest part on those days, you'll be glad you did.

What you ultimately have to realize is that working out is something that will help you in ALL aspects of your life. If you only think of it as something you have to do to lose those 20lbs, then what is going to happen when you've achieved that? You'll most likely quit working out...and then those 20lbs will sloooowly creep back up on you...and you'll be right back where you started. Because you never got past the "working out sucks" phase.

And you know what I say to people who think working out sucks? Maybe it's just the way YOU work out that sucks! ;) I mean, if all I did was go to the gym and walk on the treadmill or use the elliptical for an hour, and then do a few crunches....yeah, I would definitely think that working out sucked, too! Sure, that's better than nothing...but definitely not something to get excited about.

So....okay, working out sucks. It sucks getting stronger, it sucks getting fitter, it sucks looking good....and I love it!

Skin Care

2012-01-06T05:27:00.000-08:00

So I thought of something that I really need to start doing this year-I guess a sort of "resolution"-to take better care of my skin! I have always been bad about having a good skin care routine. Right now all I do is use wipes to take off my makeup at night, and then just rinse my face in the morning and put on moisturizer after that.

I just HATE going through the whole routine of using a face wash at night, and scrubs, masks, and moisturizers and all that. It takes too long, it's messy, and I'm just too tired at night to fool with it. I've tried, and I just never stick with it! Can you say lazy??

However, my skin lately has been horrible(breakouts!), and I need to do something about it. Well, my skin has never really been that great. I was definitely NOT blessed with smooth, glowing skin, unfortunately. I'm SO jealous of people with good skin! I had acne prone skin all through my teenage years. It got a little better as I got older, but it still pops up every now and then. I notice breakouts more in the winter, I guess because my tan covers it up in the summer.

I'm going to really try hard to make it a habit to wash my face every night with a cleanser, then moisturize, and use a scrub and mask once or twice a week.

So does anyone have any tips for me for getting clear, healthy skin? Any favorite (preferrably inexpensive) products that you've had success with?

LOVE. THIS.

2012-01-05T19:21:00.000-08:00

"Gone are my days of resolving to eat less fat or more rice cakes. I want to set challenges that I have to work for, struggle for, probably even overcome fear for, because now I know: The scarier the goal, the more amazing it feels to reach it–and the stronger I’ll grow in the process."

-Dana McMahan

167 More Days Til Summer

2012-01-05T10:20:00.000-08:00

It's SO nice out today! 50 and sunny-can't ask for more than that in January.

I am ready for summer to be here. Only 167 more days! I went to Target today-and bathing suits are already out!! I had to force myself to look away and walk past them. Oh, it was so hard not to look-they're all just so cute! It was like they were calling my name:"Lindsay-look over here! Come on, just one look!" But I did not give in to the temptation. :)

I don't shop much in the winter because I hate winter clothes, but summer is a different story. Short shorts and tanks and bikinis---aaaahhhhh! I think I was meant to be a beach bum. I could live in cut off shorts and a bikini top every day and be perfectly content. Okay, I gotta stop thinking about the beach now. My husband and I are DUE for a beach trip...it has been too long!

So finally I have almost all of my Christmas decorations down. I have one tree left to diss-assemble(not sure if that's a word) and then the outside lights to take down. It's so sad. :( I had to wait a couple weeks after Christmas to take down the decorations because it was just too depressing for me right after. But I'm okay with it now-Christmas is behind me, and my sights are now set on summer!! :)

Okay, so I have a couple more months left to try to gain some more weight. I am now up to 122lbs consistently, and the other day I actually stepped on the scale and it said 124!! Woah! So what if it was the day after a cheat meal(= fat and bloated) and that it was later in the evening? I was still pretty excited- I haven't seen that number in years(if ever?)!

I want to gain 3 more pounds. Just 3. more. stinkin'. pounds! You wouldn't think it'd be so hard-but for me, that could take months. My goal is to get to 125 by March! I have been really consistent with getting in all my meals, and even having some small treats here and there for some extra calories. Surely by March I will reach my goal! Last night I was not even all that hungry for dinner-I had to force myself to choke down all of my chicken and broccoli.

So I just had to point out that my husband read my abs post from yesterday and totally made fun of me for using "welp" in a sentence in my blog. I was like, "I say that all the time in my blog, so what?" So just to let everyone know-I know that "welp" is not an actual word. I say it all the time when I talk-I think it's a Kentucky thing. I like to I write like I'm talking, and that's how I would say it, so that's what I write! Even it that makes me a nerd. :)

Best Exercise For Abs

2012-01-04T06:51:00.000-08:00

Here it is -the best exercise for your abs-the ab coaster machine. It is my all time favorite exercise for my abs. I can just feel it burning the fat on my stomach and giving me a 6 pack, I love it.

Just kidding. I had you there for a second, though, huh? ;) Seriously, I got on this thing just for my husband to take a picture-I don't even know how to use it.

I am posting this because one of THE most common questions I get asked is, "What can I do for my abs?"

Well, the answer is there is NO exercise that will give you 6 pack abs. There is NO exercise that will burn fat off your stomach. You could literally do 1000 crunches a day...and NEVER get a 6 pack. I know this from experience because I used to do just that back in highschool! Well, maybe not 1000...more like 500...

Every single night I'd do my crunches, thinking that it would give me "abs." Welp, it never did. You know why? Cuz I ate like crap! So even though I was active, played softball, lifted weights, and did tons of crunches every day...my abs were always covered by a layer of fat.

I was never able to see my abs until I started eating right. In order to reveal your "6 pack", which, really, everyone has underneath their fat, you have to get really lean. For most people, this is done only through careful and strict nutrition.

This is what my abs looked like over the summer when I was doing CrossFit. I was doing NO direct abdominal work. Maybe not a 6 pack , but definitely the best my abs have ever looked because I was at my leanest.

Crunches didn't give me those abs-my diet did.

So as far as the "best" exercise for your abs, I don't think there is one. Simply because when most people ask that question, they're basically asking what exercise they can do to get rid of fat, and that comes only through nutrition.

However, there are some exercises you can do that will strengthen and build up the abdominal muscles. NO, it's not a bunch of crunches and leg lifts. Plank variations and side planks are usually enough for most people. Really, the LAST thing people who are trying to lose weight should be concerned about is what to do for their abs.

For the more advanced, or for people who are already lean enough to see their abs and just want to make them stronger and more developed, I would say that weighted sit ups on a decline bench, hanging leg raises, and ab wheel rollouts are the best options.

Currently, I do ONE exercise for my abs twice a week-that's it. I don't waste my time doing "ab workouts" or hundreds of crunches every night.

Just a Little Motivation For The New Year! :)

2012-01-03T10:32:00.000-08:00

Must Read

2012-01-02T10:05:00.000-08:00

Love. this. article. Couldn't have said it better!

http://www.crossfitsouthbay.com/2011/05/skinny-fat/

So It's A New Year

2012-01-01T10:56:00.000-08:00

Well, it's a new year....

I don't know if I'm the only one who feels this way, but sometimes at the end of the year I feel sad. Sad that another year of my life is over....

Of course, I'm excited for a new year and what's to come...but I was just thinking-besides some strength goals I have, I really have no big goals or dreams or things I want to accomplish this coming year. Is that bad??

I mean, I have no resolutions to make...because my diet is on track(or at least where I want it to be for ME), I'm consistent with my training...I'm doing what I enjoy as far as my career....so I guess this is just another year for me to keep doing what I'm doing-but better! I'm content with helping other people achieve their goals, being an inspiration through this blog, and just being happy and thankful for what I have in my life.

I guess one of the main things I want to focus on this year and every year, is to get closer to God. I need to make HIM my priority. Health and fitness is important and a passion of mine, but there are things that should be MORE important and consume MORE of my time and my thoughts. My relationship with God, spending time with Him and studying His Word, being a witness for Him, and helping others, should be first and foremost in my life, above everything-over Facebook, working out, and blogging.

I admit, I am guilty of spending way too much time on the computer Facebooking and blogging. I read my bible regularly, but not as much as I should. I pray, but not as much as I should. Not more than I am on Facebook! That needs to change.

I saw this somewhere on Facebook and thought that this is a good thing to remember in 2012:

"Seek your comfort in Jesus, NOT in food, NOT in your appearance, NOT in the acceptance of others, NOT in your home, NOT in your spouse, NOT in your children, NOT in your job, NOT in your performance, NOT in your feelings, ONLY IN JESUS. He never changes."

Happy New Year

2012-01-01T07:04:00.000-08:00

Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come!
2 Corinthians 5:17

2011 Training

2011-12-31T10:29:00.000-08:00

2011 was an exciting year for my training. This was the year of CrossFit! I really had so much fun doing CrossFit. It made me see what "fitness" is really about-that it's so much more than just looking good. It opened up my eyes to the world outside of "bodybuilding" by showing me how much more is out there...I will forever be thankful for that. :)

It was exciting to learn so many new things to add to my training-kettlebells, double unders, handstand pushups, deadlifts, front squats, Olympic lifts, push presses, rope climbs, muscle ups. I did none of these things before CrossFit.

http://www.youtube.com/watch?v=-3aJcH3qn58

It was good for me to have a change of pace from the same old things I had been doing for years.I was challenged in ways I've never been before, but I loved it! I will be sure to incorporate all of the new things I've learned into my workout program for the rest of my life, if I'm able.

Some of the things I want to focus on this year is to stay consistent with my stretching, foam rolling, and mobility. I never realized the importance of those things until now. They are JUST as important as lifting heavy and getting strong. I would like to start maybe doing a little yoga in addition to my strength training....now that would definitely be something out of my comfort zone!

Happy New Year everyone! Let this be your best year yet! Good luck in all your fitness goals!

Habits, not Resolutions

2011-12-30T06:57:00.000-08:00

"Perhaps the biggest resolution at New Year’s is to get fit — start exercising, start eating right, and all that jazz.

But resolutions never last. As you might already know, I’m not a fan of resolutions.

Instead of creating a list of resolutions this year, create a new habit. Habits last, and they lead to long-term fitness (and more). They require more patience, but they are worth the wait."
- Leo Babauta

I agree! I've never been a fan of New Year's resolutions, because guess what? They don't last. I think creating "habits" is a MUCH better idea.

If you need a new year to start on a goal, to me that means you're not going to stick with it. Because if you were really committed to making a change, you wouldn't need a "new year" to do it. You would start whenever, RIGHT away!

A new year won't do anything special for you. It's just another day; another month. Most people's resolutions are probably the same ones they had last year...and the year before that! How come you didn't stick to it LAST January, huh?

Get Off the Elliptical

2011-12-29T13:48:00.000-08:00

With the New Year quickly approaching, many women will be joining a gym next week to "get back in shape", or to start a fitness program for the first time ever.

I know that the gym can be intimidating. With all the guys hogging the free weights section, no wonder most women just jump on the elliptical for 30 minutes-it's the easiest option! But ladies- don't let your fear of the weight room stop you from finding out just what strength training can do for you.

Have you ever seen a fit, muscular woman on the elliptical at the gym? I can't say that I've seen many, and I've worked and been to lots of gyms.

What I have noticed is that all the women doing their endless cardio on the ellipticals or treadmills are either skinny fat, or just plain fat... or just really skinny.

It's very rare that you will find a toned and fit, athletic looking woman on the elliptical. Those are the women you see in the weight room. Hmmm...what does that tell you?

You see, doing tons and tons of cardio makes you smaller but flabbier. Weight training along with a healthy diet and a little cardio makes you smaller and firmer.

This year, why not step out of your comfort zone? You do want the body of your dreams, right? Well, this is the first step towards that journey. Doing hours and hours of cardio will get you nothing but a smaller version of your flabby self. Sounds harsh, but it's true. I know it will be scary at first, but the only way to conquer fear is to face it head on.

One thing that will help is to always go into the gym with a plan. Don't go in and just wander aimlessly from exercise to exercise, from this machine to that machine, like I see so many women do. This not only makes you look clueless, but it also is not the best way to get results. If you go in with a plan, however, you'll be more confident and your workouts will be more effective.

Know what exercises you're going to do ahead of time, and it's always a good idea to keep a workout log and track your weights and reps. That way, you can improve over time by increasing your weights progressively.

So when you step into the gym for the first time next year, PLEASE walk right on by that elliptical! Go in with a plan, and then walk boldy over to the free weights. So what if it's all guys? So what if they all stare at you? Pick up those weights with confidence and show those guys that girls can lift, too. :)

2011-12-28T11:52:00.000-08:00

Just Babbling

2011-12-27T12:37:00.000-08:00

Oh, I miss Christmas already. Sigh.The lights, the tree, the music....it's so sad that it's all over. Darn post-holiday blues! :( Now I'm just ready for summer to be here.

Welp, I "survived" the holidays without gaining a single pound. Not one measly pound. Not even after 2 days over the weekend of not so healthy eating and indulging in whatever the heck I wanted!

Goes to show that when you've got a lot of muscle, you train heavy and with intensity consistently, and you eat healthy at 40 out of 42 meals in a week..."falling off" your diet for a day or two does not have such a disastrous effect. Muscle is the ultimate fat burner!!

I'm going to have to get on a higher calorie diet plan since what I've been doing is not working. I thought that just adding carbs back in would make me gain some weight, but I need more I guess. Maybe adding in that second cheat meal midweek will help-I hope!!! I gotta get get fat, dang it! ;)

Check out my new tank that Santa brought for Christmas. I love, love, love it and can't wait to wear it to the gym tomorrow for deadlift day! :)

"You Must Never Eat"

2011-12-27T04:47:00.000-08:00

Just another rant. ;)

I find it amusing when people say things to me like, "You must never eat!" It's actually a comment I get quite frequently, and it's pretty annoying. Really, I don't eat? Please. If I didn't eat, I'd look like a skeleton-skin and bones. I'd be anorexic. I would NOT have muscle.

People's ignorance about nutrition amazes me sometimes. Or maybe people just say things like that to make themselves feel better. By telling themselves the reason I look the way I do is because I don't eat, it justifies to themselves why they don't look the way they want to...because they love to eat, right? They don't want to starve themselves.

Well, let me tell you one thing-I am definitely NOT starving. People have no idea just how MUCH I have to eat to look the way I do. And the thing is, if you're eating the right things you CAN eat a lot, because healthy food has a lot less calories than the junk most people eat.

NOT eating does not make you lean and defined. It makes you skinny and bony. Not quite the look I'm going for.

Christmas is Over.

2011-12-26T12:58:00.000-08:00

I hope everyone had a great Christmas!

I'm kind of sad that it's over...I'm always so excited for it, then it comes, and I'm left feeling a little disappointed and sad. Oh well. Overall, it was a good Christmas-I'm thankful that I at least got to see my brother and sister.

Sooo of course I ate like crazy over the weekend. I had ham, biscuits, potato salad, cheese dip, and lots of desserts! Yummmmyyyy. I can't wait to see what the scale says today! I'm probably one of the only people hoping my weight is up! ;)

Here are some pics with the family:

I Believe

2011-12-24T06:07:00.000-08:00

I believe in Jesus Christ and in the beauty of the gospel begun in Bethlehem.

I believe in the one whose spirit glorified a little town; and whose spirit still brings music to persons all over the world, in towns both large and small.

I believe in the one for whom the crowded inn could find no room, and I confess that my heart still sometimes wants to exclude Christ from my life today.

I believe in the one who the rulers of the earth ignored and the proud could never understand; whose life was among common people, whose welcome came from persons of hungry hearts.

I believe in the one who proclaimed the love of God to be invincible:

I believe in the one whose cradle was a mother's arms, whose modest home in Nazareth had love for its only wealth, who looked at persons and made them see what God's love saw in them, who by love brought sinners back to purity, and lifted human weakness up to meet the strength of God.

I confess my ever-lasting need of God: The need of forgiveness for our selfishness and greed, the need of new life for empty souls, the need of love for hearts grown cold.

I believe in God who gives us the best of himself. I believe in Jesus, the son of the living God, born in Bethlehem this night, for me and for the world.

-Walter Russell Bowie

Progress

2011-12-23T11:54:00.000-08:00

I'm in a much better mood today! Sorry to be such a downer lately... But the normal Lindsay is back! :)

Sooo....I thought I'd give an update on how the whole gaining weight thing is going. Well, so far-not so good! It's been 3 weeks, and my weight has been hovering between 120-121. I was 118 a couple of months ago....so I guess that's improvement since then. If I could gain just 2 more measly pounds, I'd be happy!!!! Maybe I just have to give it a little more time.

I still feel really lean(actually a little leaner, what?!), and I can still see some abs....which probably means I need to step it up. I gotta eat even more. After the holidays, I'm going to add in a second cheat meal mid-week. I may also have to add in more carbs...maybe add them to dinner, since right now I still just do protein and broccoli or cauliflower at dinner.

A slight part of me is still scared to gain fat.... I have to get over that fear if I want to grow. I know with my fast metabolism and my training that it won't be hard to lose, especially if I build a little more muscle along with the fat. Then I'll worry about getting shredded later!

Time for a bathroom photoshoot:

In a Mood

2011-12-22T08:07:00.000-08:00

Maybe I'm just in a bad mood today, but I have to admit that sometimes I get so tired of "fitness".....if that makes sense. Does anyone else ever get that way? It's very rare for me, but it happens, and today is one of those days.

I get tired of reading fitness blogs and people I follow on facebook...everyone all having their own opinions, what's good for you, what's not... I just get sick of hearing it sometimes.

I don't eat perfect, never will. I don't eat all organic, I don't eat vegetables with every meal, I eat grains...and I don't really care. All I know is I don't eat junk food, sweets, fast foods, or a lot of processed foods on a regular basis. I feel good, I look good, and I do the best I can to be healthy.

And, it's Christmas time, so if I wanna have a cookie or a treat or two(or five) or a big non-healthy Christmas meal, I'm going to...and it's okay...and I won't get fat or ruin my physique...or die.

Sorry to not be motivating and encouraging today-I'm human....I didn't get much sleep last night and it's rainy out, so maybe that's why I'm not in the best of moods. We all have our days!

And I'm already getting sad that Christmas is almost over! I always get the post holiday blues... :( Boo hoo.

WIAW

2011-12-21T19:05:00.000-08:00

9:00 Chocolate pb protein oats, coffee

11:30 PWO-Orange creamsicle shake(this is sooooo delicious!)-vanilla whey, almond milk, gatorade powder

1:30 Qdoba-naked burrito w/ no rice, pinto beans, double chicken, salsa and cheese

4:00 Apple, crockpot chicken, 1 tbsp almond butter

7:00 3 whole eggs, 1 cup broccoli, cupcake

10:00 2 tbsp peanut butter, protein shake

Yes, I had a cupcake :)

Believe

2011-12-21T06:18:00.000-08:00

So I was feeling down on myself the past few days about how I look....and then today I just thought to myself, "You need to take your own advice!"

I'm always saying to believe in yourself. That is the first step towards getting the body you want, or anything in life-you have to truly BELIEVE that you can achieve it. If you don't, you'll never get it.

So my pity party is over. No more doubting myself. If I'm negative and I think that I can't grow, then I won't. This is a journey that I'm on. I have come a long way, but it's far from over. I will constantly strive to be better, no matter what it takes.

I have a vision of how I want to look, and I won't stop until I get there.

Birthday :)

2011-12-20T09:56:00.000-08:00

I celebrated my 27th birthday over the weekend! I had a few slices of this:

Cookie cakes have always been my fave! My husband got me the perfect card:

So is everyone finished with their Christmas shopping? If not- you are crazy. You have all year! :) Mine was done a long time ago. I'm actually kind of sad that Christmas is only a few days away. I wish it could last longer! And it looks like no snow is in the forecast. Too bad. :(

Skinny/Muscles

2011-12-20T09:37:00.000-08:00

Just to show the difference between being flexed and not flexed.

On the left, I look like a skinny twig who's never lifted a weight a day in her life. Ga-ROSS. On the left, flexed obviously, I look like I have a decent amount of muscle. My goal is to look like I have a lot of muscle when I'm relaxed!

You know you love my socks. ;)

Skinny Fat?

2011-12-19T06:58:00.000-08:00

I'm usually the positive and uplifting one...but... last night I had a little pity party for myself. Actually, I had a slight meltdown. Okay, so I know it was partly due to the fact that I am a little extra emotional right now with that lovely time of the month being right around the corner...but still.

Well, it all started with me having my husband take some progress pictures of me. Now, usually when I take pictures like that I will flex and pose so that I make myself look better than I actually do. ;) But this time I wanted some pictures of me just standing there relaxed in my shorts and sports bra. Talk about unflattering. Gross.

So I was looking through the pictures last night and was just completely disgusted with how I looked. I went to Matt and said, "I'm skinny fat!" (I know I have muscle, but looking skinny fat is my worst fear-being soft and scrawny with no muscle.)Of course, he laughed, and didn't realize that I was completely serious.

So then my mind was flooded with all kinds of negative thoughts. I work so hard just to look like I don't have any muscle....I hate my proportions-wide shoulders and lats, thick waist, no hips, chicken legs....I look like an upside down triangle. I hate it....What if I just can't get any bigger? I've reached my genetic limit? This is all I'll ever have? This is as good as it will get? Looking like a fitness model is just not in my cards. I don't have the body type. I'll always be puny. My legs will never grow. I look stupid. I genuinely felt all these things last night. Talk about being negative!!

I know I always say not to focus on your looks...and CrossFit brought me away from that. But when I stopped doing CrossFit, it all came back. The constant striving for perfection. Comparing myself to others, thinking I could never look like that. I'm not lean enough, I'm not big enough....it never ends...

So anyway, I just wanted to vent and be open here. Just know that everyone gets down on themselves at times. Even the person who everyone thinks is perfect and wants to look like... has insecurities.

Just for the record, I feel much better this morning! :)

Step It Up

2011-12-16T06:38:00.000-08:00

"To get something you've never had, you have to do something you've never done."

-Craig Ballantyne

So I've had heard people say things like, "I just can't lose weight", and,"I've tried everything", or, "I try to watch what I eat, but I'm just not getting results"!

It's like, really? You've tried everything? Yeah...probably NOT. And you watch what you eat? What does that even mean? You can't lose weight? Um, yes you can.

Have you ever really gotten your nutrition under control? Have you ever really pushed yourself in your workouts? Have you ever lifted heavy weights? Have you been consistent?

Upon closer inspection, I find that most people have only done the things that they WANT to do to lose weight. I find that when I take a look at what they're eating, it's not that great, even though they would say they "eat good". I find that they haven't been doing the right things, or that they haven't been consistent, or that they have always given up too soon to ever see results.

If you've been struggling to lose weight or to lose body fat for years, then it's probably time to step it up. Doing Weight Watchers, counting calories, walking a few times a week, and lifting light weights at the gym may have worked in the beginning....but it's defininitely NOT going to take you to the next level.

*"Insanity: doing the same thing over and over again and expecting different results." -Albert Einstein*

So in this new year, I challenge you to STEP. IT. UP. If what you have been doing is no longer working, then it's time to take it to the next level!

If you've been going to the gym 2 or 3 days a week, then it's time to step it up and add in another day or two. I mean, you don't even need another day in the gym-you could just add in a bodyweight workout at home once or twice a week.

If you are a cardio junkie and haven't been lifting weights, then it's time to step it up and start lifting! Heavy.

If you've been doing the same routine for months and months now, then it's time to step it up and switch up your routine. Lift a little heavier, try some new exercises. Up the intensity by adding in some interval training or metabolic finishers at the end of your weight training workouts, instead of your traditional boring cardio.

If you've never gotten your nutrition under control, then it's time step it up and start tracking what you eat and taking a good close look at what needs to be changed. Just counting calories may have worked in the beginning, but now it's time to start focusing on the quality of your food.

Need to cut back on the sugar, the carbs, the processed foods? It's time to step it up and make that change. More protein, more vegetables, more fat-LESS SUGAR.

STEP IT UP. Are you ready?

Training Log Blog

2011-12-15T13:22:00.000-08:00

I'll be posting my workouts here starting next week!

http://lindsaystraininglog.blogspot.com/

Time to Change it Up

2011-12-15T09:57:00.000-08:00

I'm slowly reverting back to my bodybuilding ways....

I've started taking creatine again. I'm also having gatorade powder in my post workout protein shake for the fast digesting sugar instead of fruit. I'm going to go through one more cycle of Wendler, and then I'm thinking about trying a more traditional upper/lower strength training plan.

I realize that I am just getting way to caught up in numbers and percentages with my training now. I just need to relax and remember that I'm doing this because I LOVE it and because it makes me feel good.

Lifting weights for me has always been fun, but lately I've started to get down on myself when I have a weak day, or if my weights aren't progressing on a certain lift, and it was never like that with my bodybuilding routine. I didn't freak out about setting PRs and all that all the time. It just makes me stress too much about my training, and that's just stupid.

Of course I want to get stronger, but if that's all it's about, for me, it takes the fun out of it. Especially when I seem to be getting weaker, which has been the case lately. I think as long as I'm pushing myself, lifting heavy, and doing what I enjoy, that's all that matters. That's how I got to where I am in the first place!

So after this next cycle of Wendler, I'll start something new and see what happens with a little less structured approach. And what I'll probably do is take a week or two every now and then to do some CrossFit WODs just for fun. Cuz that's what it's all about, right? Having fun?

I'm also going to start a training log blog, where I'll post my workouts, with exact weights and reps as well as videos from time to time. Should be fun! :)

Random Thoughts

2011-12-14T10:14:00.000-08:00

Haven't done this in a while! :)

-I'm loving the weather today. The sun is out and it's suppposed to be 65 degrees! It's going to feel like summertime after the cold weekend we had!

-My birthday is in 5 days! I can't believe I'll be 27 years old. I seriously don't feel like I should be 27!

-I can't wait for Christmas. I hope it snows! I'm such a kid.

-My weight is still not up....but I feel like my stomach is fatter...but I always feel like my stomach is fat, so what's new?

-Pretty disappointed that my strength has been going down lately. :( Boo.

-Still trying to figure out what I want to do next for my training plan. Go back to bodybuilding or stay focused on the strength/powerlifting stuff? I think I need someone to just tell me what to do! I'm tired of thinking about it.

-I just want to GROW. Why is it so freakin' hard?

-I miss peanut butter and jelly sandwiches....(now that's random!)

-Today's weather is making me want it to be summer again! I miss those days of floating in the pool all day....ahhh, summertime...

-January and February are my LEAST favorite months, and they always go by soooo slooooooow!

-Hmmm....wonder if there are any good movies out to go see this weekend?

-Can't wait for my cookie cake this weekend!

To Tan or Not to Tan?

2011-12-13T12:15:00.000-08:00

I sort of feel like a hyprocrite.

I'm always talking about being the healthiest you can be...Well, I have to admit that I do something that I know is not good for my health, and that is using the tanning bed.

I know it can cause skin cancer and that it leads to ugly, wrinkly skin when you're older....but I just can't stop! I guess I can kind of relate to people who eat unhealthy food even though they know it's bad for them, but they just love it so much that they can't give it up.

I mean, I just love being tan. I have always been a sun worshipper, and I started going to the tanning bed my senior year of highschool. During the summer, I just lay out in the sun, but in the winter I go to the tanning bed once a week or every 2 weeks.

I am just not one of those people who looks good without a tan. I look like I'm sickly ill and on my deathbed when I'm pale! It is NOT a good look for me! Spray tans are just WAY too expensive. I'm not going to spend 30$ or whatever it is every week. And the stuff you put on yourself is just too much work and smells bad(at least the few ones that I've tried)!

I don't want to be all leather faced when I'm old...but I also don't want to be pale right now! What to do, what to do....

"I refuse to give up on myself"

2011-12-13T11:28:00.000-08:00

I love Oxygen magazine!

One of the first things I do when my Oxygen arrives in the mail is flip to the very last page-the "exhale" page. I just loved the picture and the quote from this one in my newest Oxygen!

My Passion

2011-12-12T07:47:00.000-08:00

I just have to say that I just freakin' LOVE lifting. Have I ever mentioned that before? ;)

Call me crazy, I don't care, but going to the gym to lift is the highlight of my day. There's just something about going to the gym, loading those plates onto the bar, pushing that heavy weight, seeing and feeling your muscles working that you've trained so hard for....It just gets me pumped for rest of my day!

Lifting heavy, being strong, and having muscle to show for it gives me confidence and makes me feel SO good that I just can't keep it to myself!!! I get up every day with purpose and drive and motivation.

I love seeing what I can do, and I love conquering the weights(well, most of the time)! It is such a passion and fire within me, and I want all women have this feeling that I have! That is one of the main reasons why I have this blog.

Maybe I am a crazy person, maybe I am obsessed, maybe this passion will fade one day...I don't know. All I know is that right now I couldn't imagine my life without the weights!

Weekend Recap and Progress Update

2011-12-11T18:59:00.000-08:00

This weekend's cheat meal consisted of dinner at Buckhead, and then some of these yummy things for dessert afterwards(courtesy of Nestle Tollhouse):

The rest of my so very exciting weekend consisted of kicking my husband's butt at Mario Kart(although he would say otherwise) and watching one of the best Christmas movies ever-Elf!

We also took our annual family Christmas photo. We used the self timer on my camera, and I just have to say that my dog is so awesome that he sits there and actually looks right at the camera. He is so dang cute(and my husband's not bad either)! ;)

And..... in other exciting news, I had my husband take my measurements and my bodyfat this weekend. After 2 weeks of tracking my food intake, making sure to get over 2000 calories every day, and eliminating my low carb days, I am up 2 1/2lbs, and my bodyfat was 12.5% (which I am sure is NOT entirely accurate), which is the exact same as it was back in March.

And yesterday as I was going through my nightly flexing routine in the bathroom mirror(yes, I said my nightly flexing routine-don't judge me), I noticed veins popping out that I've never seen before! Maybe it was the big cheat meal I had just had, I don't know. My body is a strange thing. It seems that when I feed it more, it just burns more! Hopefully if I am consistent with this for a month or two, I will put on a few more pounds, but we will see!

2011-12-09T10:41:00.000-08:00

Saw this today and thought I'd share. :)

The only 11 things you need to know & do:

1. Love –> Spread It

2. Your Mind –> Discipline It

3. Confidence –> Build It

4. A Challenge –> Transcend It

5. Your Dream –> Go For It

6. Fear –> Overcome It

7. Exercise –> Just Do It

8. A Lesson –> Learn It

9. Success –> Enjoy It

10. Worrying –> Stop It

11. Today –> Live It

Get Excited!

2011-12-09T10:36:00.000-08:00

I know so many people who are always so negative and down on themselves. Don't let yourself be one of those people! You'll never achieve anything if you don't have the right mindset and are constantly bashing yourself.

"I'm too old", "I could never do that", "I'll never look like that", "I'm not strong enough", "I just don't have time", "What's the point?" Don't let your life be controlled by negative thoughts like these!!

Get excited about your life and what your future has to offer! Don't set limitations for yourself, and don't be controlled by your fears. If you want something, go for it. STOP doubting yourself. Set a goal, have a plan and commit to it. You may fail at some things, but that doesn't mean you give up!

I'm not just saying this to anyone who's reading this blog, I'm writing these things for MYSELF as well. I will admit that I am the type of person who fears change, who is sometimes afraid to try to new things that I may not be good at, and who doubts myself at times.

But lately for some reason, I've just been so motivated and excited about what I can achieve and how many new things I can try and accomplish in my future.

There are things I'd like to do and have thought in the past, "I could never do that"-but I'm NOT going to think like that anymore! I'm not ever going to rule out the possibility of me being able to do anything. I know that if I set my mind to something, I will achieve it. It may take months, it may take YEARS, but I will do it.

Give yourself more credit. Believe in yourself. Have confidence. Know that you are strong, and that there is nothing holding you back from your dreams but YOU.

2012 Training Goals

2011-12-08T07:22:00.000-08:00

I don't really do the whole "New Year's resolution" thing because I don't need a new year to get back on track because I STAY on track ALL YEAR.

However, as I've mentioned before, I do like to constantly challenge myself and stay motivated with my training by setting goals. I accomplished most of my goals for 2011, but it is neverending!

Here are my training goals for 2012:

-Gain muscle(I want to gain 5-7lbs)
-Strict muscle up on rings
-Muscle up on a straight bar
-Bench 150lbs
-Multiple 1 arm pushups
-210lb squat(I have been stuck at 205 for the last year!)
-250lb deadlift
-Handstand walk
-Bodyweight overhead squat(120lb)
-Splits(yes, still haven't gotten these yet-need to spend more time on my stretching!)

I just wanted to say that I am so thankful for discovering CrossFit. It really has changed the way I view my training, and fitness in general.

It has taught me to constantly challenge myself, and I have learned so many new things to add to my training that I would have never discovered without CrossFit.

Through CrossFit, I have learned what my body is truly capable of. I've discovered how good it feels to push yourself past what you thought you could do; to not give up when you think you have nothing left in you.

It has made me want to be better, stronger and faster, and I am no longer satisfied with just training for looks alone. I can't wait for what 2012 has in store for me!

What are your goals for 2012? If you have none, then now's the time to set some! And don't make it something like, "lose weight", or "get in shape". Try something new and set some strength goals for yourself.

Maybe make it a goal to do 10 perfect pushups or be able to squat your bodyweight or do a pullup. And don't you dare give up on that goal. Keep at it until you get there! You will feel AMAZING when you finally reach your goal!

Your training will be so different and much more exciting when you have strength goals that you're trying to achieve, rather than just going through the motions because you feel that's what you have to do to get "skinny".

Make 2012 different! Make it better than 2011! You can do anything you set your mind to!

WIAW :)

2011-12-07T09:55:00.000-08:00

What I ate:

Breakfast: The ususal- Syntha-6 protein+oats+pb+coffee
Post Workout: Smoothie with 1/2 banana, 1/2 cup frozen fruit, whey protein, milk
Lunch: Chili made with 92% and 96% lean beef(mixed), no salt added diced tomatoes, tomato sauce, chili beans, 1 rice cake with almond butter
Lunch 2: 1 can of tuna with mayo + handful of baby carrots
Dinner: 2 eggs, 2 whites scrambled with salsa and 1 turkey sausage patty, 1 cup of broccoli
Bedtime snack: 1/2 cup cottage cheese, 2 spoonfuls of peanut butter

Today's workout:
Squat cleans and power cleans
Deadlifts- 3 sets, working up to 200lbs x3
RDLs-110lbs x10 reps, 3 sets, supersetted with weighted situps x10 reps (on decline bench)
Conditioning: 10 kettlebell swings, 15 double unders-5 rounds

I'm a Bodybuilder

2011-12-07T06:58:00.000-08:00

Okay, so schizophrenic Lindsay is back at it again. I can't make up my mind about what I want! I don't know when I got so confused about my training! I guess because I'm such a perfectionist and I want to make sure I am on the PERFECT plan(if there even IS one!).

As I stated in a previous post, I've decided to put on some weight this winter in order to build muscle, which means that I have to figure out the best program for me to ensure maximum muscle gain.

BUT-I don't want to stop doing CrossFit stuff because I love it so much, and I don't want to lose my conditioning after I worked so hard all this year to get better at it! :(

I've been doing the Wendler powerlifting program for the past couple months, but don't really know if I'm getting stronger from it....or if it will help me to gain the most muscle possible. I really like it a lot so far, though, and I don't like to flip flop back and forth between different programs, so I'm going to stick with it for a while unless I see no progress whatsoever.

What my mind keeps going back to is my comfort zone; to what I know best: bodybuilding. There's no denying that the way bodybuilders and fitness/figure competitors train results in tons of muscle mass. They know what they are doing, obviously, to achieve muscle and symmetry to shape their bodies in just the right way.

Bodybuilder: "A person who strengthens and enlarges the muscles of their body through strenuous exercise." Welp, I guess that's me! I can't deny it, I'm a bodybuilder at heart. Bodybuilding is what started my journey long ago...and it's just in my blood!

There are some parts of bodybuilding that I just could never go back to. Going into the gym and lifting light weights just to get a "pump" is one of them. I also could not see myself doing lateral raises, leg extensions, or tricep kickbacks ever again! Blehhhh.

I'm going to continue trying to find a way to "mix" everything into one program-something that includes aspects of CrossFit, powerlifting, and bodybuilding. Just haven't quite figured it out yet! If anyone has any suggestions, feel free to let me know what you think! :)

2011-12-06T12:51:00.000-08:00

Good quote from CrossFit Faith today:

“Here we are on earth, with only a few more decades to live, and we lose many irreplaceable hours brooding over grievances that, in a year’s time, will be forgotten by us and by everybody.

No, let us devote our life to worth-while actions and feelings, to great thoughts, real affections and enduring undertakings. For ‘life is too short to be little.’” (Andre Maurois)

And The Muscle Building Journey Continues....

2011-12-05T06:22:00.000-08:00

Ever since I started seriously training when I was 18, I wanted to be muscular like the models in Oxygen magazine. I've gained a lot over the 8 years that I've been seriously training -but I want MORE! I want my arms and delts to look like Erin's(on the right-and I admit, I am completely obsessed with her)!

I won't give up on that dream! I WILL look like that some day. Think it, believe it, do it, achieve it! :)

So....in order to achieve this goal, I have to eat more. It's that simple. I have to consume more calories than my body needs to maintain. I will have to gain some fat. I will have to track my food for a little while, which I absolutely HATE doing. But sometimes you gotta do things you hate in order to reach a goal.

Yes, I may look a little "puffy" for a while and lose my abs-but- it is just temporary. I'm not going to eat like crap or anything, I just need to get a few hundred extra calories a day and be consistent with that. No more low carb/lower calorie days. My goal is to gain around 5-8lbs, which is a LOT for me.

I may start doing more of a bodybuilding style program in order to get the most hypertrophy as possible. I'm not quitting CrossFit, I just want to switch up my program for a short period of time in order to achieve this goal. I want something a little more structured right now, with a focus on strength training. Then it will be all about CrossFit again!

Goodbye abs....hello new muscle! ;)

You Are the Artist

2011-12-04T11:44:00.000-08:00

"Weight training is art: your body is your medium, the steel is your tool, and you are the artist. Visualize your work like a painter visualizes the composition, balance, and flow of the finished painting - before putting a brush to the canvas. You are the artist!! Paint with purpose. " -Erin Stern

Your Struggles Make You Stronger-Just Some Thoughts

2011-12-03T06:12:00.000-08:00

Everyone has experienced hard times in their life. Some, more than others. But no matter what you have been through, there comes a time when you have to move on from your past and decide to make the best of your future.

You can’t just wallow in your misery and feel sorry for yourself and all the bad things that have happened to you in your life. Instead, think of them as opportunities for growth and change. How can your experiences make you a better person? How can they make you stronger? How can they help you to help others by what you’ve gone through?

There are things in my life that I wish had not happened; things that I wish were different, but I choose not to dwell on those things. Don’t live in the past. You can’t change what has happened to you, but you can change your attitude and your outlook about them, and the choices you make from here on out.

Don’t hold on to bitterness and anger because it will only make you miserable. Always be forgiving and loving and try to see other people’s point of view. It’s not always easy to do, but try to be positive in every circumstance, no matter what comes your way. Remember that there is always someone out there who has been through or is going through worse than you.

Life is hard, but your struggles make you stronger. Life is what you make of it by how you handle the circumstances that come your way. You are in control of your future, but only if you can let go of your past.

And one last thing-always appreciate what you have. Never ever take it for granted. I have learned that sometimes it takes pain and loss to realize what things are truly important in life.

My Grown Up Christmas List

2011-12-02T09:32:00.000-08:00

I am so blessed and filled with so much joy every day. I have more than I could ever ask for-namely, my wonderful husband and a job that I love. I always try to focus on the positive and be grateful for everything that I have and not dwell on the negative things in my life.

But even though I push it away most of the time, there are times when I think about certain things that make me sad. Last night I heard the song, "My Grown Up Christmas List", and it got me thinking about some of those things. :(

I started thinking about how much fun my brother and sister and I had growing up; how much laughter there was...and now...we rarely see each other and that happiness we had together is gone. I miss it. But ever since my dad passed away, my family hasn't been the same. Everything went downhill.

I haven't seen my brother's joyful smile in years....and the goofy, funny sister I once had seems to have disappeared. Instead, joy has been replaced with depression and/or anger in the both of them. I only hope that time will heal the pain, but things have not seemed to get any better after 5 years.

My grown up christmas list is to have the happiness, joy, laughter, and closeness with my brother and sister that we once had. I want us to hang out and have fun together like we used to. I want them to feel the love and peace that comes from God and having a relationship with him. My faith is the only reason why I am able to have joy and peace through all of this, and not depression, anxiety, or anger over what has happened. He gives me JOY, HOPE, and PEACE beyond understanding. I pray that one day they will have that, too.

Tis The Season!

2011-12-01T10:29:00.000-08:00

http://scottabel.blogspot.com/2011/11/tis-season.html

I found this on facebook and just HAD to share. I completely agree with this!

I have never been one to put my "diet" over everything else in life. Yes, I eat healthy most of the time and yes, I have goals to achieve, but I believe there are times to celebrate and enjoy good food and NOT FEEL GUILTY about it.

I didn't eat that great last week with Thanksgiving and the in-laws being in town, but I didn't sweat it. You know why? Because I don't eat like that ALL the time. It actually feels good sometimes to relax and not worry about eating so perfect 24/7.

Tis the holiday season
But all up in your head

“How to stick to your diet”

Fills you with dread

There will be parties and gatherings

Festivities and such

Temptations too many

And pressures too much

And websites and media

Their articles abound -

Be fearful this season

Lest you gain a few pounds!”

So you get out the scales

One for the kitchen and bath

You’ll be vigilant this year

No room for a gaff

You’ll weigh every morsal

And then yourself every morn

And if that scales moves slightly

You’ll meet it with scorn

Oh you’ll commit to the diet
But it won’t be a cinch

And you’ll do what you must

Becoming a Grinch

No egg nog for you

No drinks to good cheer

Not even hot chocolate

Not even light beer

You’ll skip the big feast

The trimmings and pie

You pretend you don’t want it

But you know that’s a lie

Just one more temptation

To add to the pile

But do you question the costs

Of such extreme self-denial?

So you sneak a few shortbreads

Aware what you ate

And then wash them all down

With a big dose of self-hate

Then you redouble your efforts

Your commitment to self

But your willpower’s shrinking

To the size of an elf

So if that’s what it takes

You’ll try even harder

You become a slave to your diet

And serve as its martyr!

So pile on the guilt

And more contempt for the season
And who could blame you at all

Because you have ‘such a good reason’

You’ll go hungry tomorrow

Yes, that’s the trick

“Bah humbug” this season

That includes you, Ole Saint Nick!

So at the next party

You stick to all veggies - no dips

“A few moments in the mouth

But a lifetime on the hips”

That is your motto

You remind yourself harshly

You’ll stick to the veggies

The garnish, and parsley

So starving you go

While trying to be nice

Resisting visions of sugar plums

And any other food vice

But your heart is not full

Of goodwill toward men

Because your stomach is empty

And your cravings, X’s ten!

No chocolate at all

No candy canes either

Not even a lick

Or on your thighs it will gather

So, you’re sticking to diet

But you seem to have lost all the ‘Merry”

You’ll weigh in tomorrow
And even that is quite scary

“And the gym may be closed”

You hear someone say

“Say it ain’t so man

You’re supposed to workout on that day!”

So instead you start hoping

For a dumping of snow

You can burn lots of calories

In the shovelling, you know

Now you’ve lost all perspective

And something more dear

No glad tidings inside you

Less love and good cheer

To all of you out there

Who want to surrender tradition,

I say - you lose something far more important

Than some lame diet mission.

The Good Book teaches

A time for all seasons

Don’t weigh yourself down

With lame diet reasons

Embrace the full season
And all that it brings

The food and the drink

And other such things

And on this diet of yours

What if you cheat?

I say, celebrating the season

Is not a defeat

And just put away for now

Your guilt-measuring scale

And if you want to, instead

Have another cider or ale

So I send you all out

This warm season’s greeting

And I suggest to you all

Just enjoy what you’re eating!

I say let go of the guilt

And stick a fork in your diet

And I’m sure you will like this
If you let yourself try it

The guilt and the worry

Will surely poison your mood

And all over what?

Some drink and some food?

There’s a time to make Merry

To be human as well

So why give this all up

For some dark diet hell?

We celebrate yearly

With food and with drink

Embrace them both fully

It’s time don’t you think?

Don’t you get tired

Of the same yearly game?

You crave and resist

And end up with shame

Forget all these experts

Who warn you of gain

They are part of the problem

And cause you more pain

They tell you “be worried”

Or you may end up fatter

They want to generate fear

So ignore all their chatter

You need not resist

And suffer in hiding
Get out there and share

In warm joyful tidings

There is a time and a place

And the holiday season’s not it
To think that your diet

Is something you “quit”

Raise a glass to good cheer

And fill your plate up as well

And embrace all the sentiment

From that first jingle bell

Because spiritual fitness

Is shaped in traditions

So, embrace them in full

Without these self-conscious restrictions

There can be food for the soul

And for the soul, can be food

And there’s meaning in that

And I don’t want to be rude

But there will always be time

For the battle of the bulge
But there should also be occasion

To most fully indulge

So here’s my idea
It’s not so contrary

It’s is far more important – in season

To Eat, Drink, and be Merry!

So hear me exclaim

As I sit here and write

Season’s Greetings to All

And To all

A Good Bite!

Split Personality

2011-12-01T04:21:00.000-08:00

I kind of feel like I am two different people-the person I am in my blog, and the person I am, well, in person!

People have read my blog and told me how amazing and inspiring I am, and I kind of feel awkward hearing that, because I'm definitely not that great! I'm glad that I inspire and motivate people-that truly is my main goal- but I feel like if they met me or knew me in person, they would be let down.

There are very few people who know the real me and my true personality. My husband, my brother and sister, my mom, and one of my close friends that I've known since childhood...and that's really about it. It's only around those people that the real me comes out-the silly, goofy, funny, outgoing, loud, bossy, talkative me! Most people only see the quiet, shy and softspoken side of me.

I have always had a hard time making new friends and meeting new people. I just can't be myself around people I don't know well. I'm self-conscious, I'm uncomfortable, I can't relax, and I feel like I sound stupid. So I just stay quiet and don't say much. Then I end up being known as the quiet and shy girl, or sometimes people just think I'm snobby or stand-offish, which is even worse. I've always hated that, but that's just how it always has been. I've grown out of my shyness a LOT, but it's still there and probably always will be.

All my life, it has been hard for me to get out what I want to say through speaking. My absolute biggest fear in life is speaking in front of a group of people. I would rather DIE, really. I just can't seem to express myself well in person. I have what I want to say in my head, but it just doesn't come out right! It gets all jumbled up, and I just can't get out what I want to say in an articulate way. It is frustrating! So writing for me has always been my way to get out what I want to say. It's where my thoughts can come together in a way that actually makes sense, unlike when I speak them out loud sometimes!

So one of the reasons that I love to blog is because I can be myself. I don't feel like I'm being judged, and I'm not scared of sounding stupid. I can just say what I want to say without feeling self conscious. I can let my real personality come through. Everything that I hold in or can't say in the right words in person can come out in my blog. So thank you to everyone who reads my "ramblings"-I really appreciate you all, and I hope that I will continue to inspire and motivate through my words in this blog. :)

What I Ate Wednesday

2011-11-30T11:40:00.000-08:00

Breakfast-Peanut butter chocolate protein oats + coffee

Post workout-Smoothie with milk, 1/2 banana, 1/2 cup mango, 1 scoop protein, handful of spinach

Lunch-2 eggs, 2 whites scrambled with cheese and salsa, 2 slices Ezekiel bread with butter and cinnamon

Lunch 2- Apple, chicken burger, 10 almonds

Dinner-Chicken breast, ~1 1/2 cups steamed broccoli

Bedime snack- 2 spoonfuls peanut butter, protein shake

Physical Strength

2011-11-30T08:56:00.000-08:00

‎"Physical strength is the most important thing in life. This is true whether we want it to be or not.

As humanity has developed throughout history, physical strength has become less critical to our daily existence, but no less important to our lives.

Our strength, more than any other thing we possess, still determines the quality and the quantity of our time here in these bodies." -Mark Rippetoe

It's Beginning to Look a Lot Like Christmas!

2011-11-29T12:00:00.000-08:00

My Christmas decorations are finished! My house looks sooo pretty, if I do say so myself. :) Love this time of year!

So in other news.... I weighed myself after last week's horrible eating-and my weight was DOWN! What the heck??

This week I'm going to start my "muscle gaining" diet plan. Well, it's not really a diet plan because I'm just not a "follow a diet" person, but I am going to start tracking my calories to make sure I'm getting about 2300-2500 a day consistently. That's the only way these muscles will GROW! I'm glad I get to have more carbs, even if my abs do disappear for a few months... It will be worth it when I have lots of new muscle to reveal, or so I HOPE. ;)

Today is a rest day. Yesterday was overhead press day for strength, and then I did the CrossFit WOD "Nate", which is 20 minutes as many rounds as possible of: 2 muscle ups, 4 handstand pushups, and 8 kettlebell swings(I used a 40lb kb). I ended up with 8 rounds. Towards the end I was starting to fail on the muscle ups. They look so easy to do, but they take so much out of you! I am definitely feeling it today.

Let the Decorating Begin!

2011-11-28T08:54:00.000-08:00

Well, I sure am glad Thanksgiving "week" is over!

In the past 5 days I have had monkey bread, peanut butter fudge, pumpkin chocolate chip cookies, Thanksgiving dinner(mac and cheese, mashed potatoes, stuffing, green beans, roll), more mac and cheese, dinner at Longhorn, fried chicken, and pumpkin pie!!!!!! You'd think I'd be as big as a cow after all that. I am so glad it's a new week to get right back on track!

I'm so excited it's Christmas time! I started putting up my Christmas decorations yesterday.... I love decorating, but I got a little depressed last night and wasn't really feeling the Christmas spirit. It's mostly just because I want so bad for my family to be somewhat "normal"-is that too much to ask?? We tried to have a Thanksgiving dinner with my mom, brother and sister but that ended up as a FAIL.

My mom cooked a dinner at my house and literally dragged my little brother over here, who was miserable the whole time. He can be such a brat sometimes and so unappreciative. My sister and her boyfriend didn't come. I just don't know how I came out of that family because I am so different than my brother and sister. Oh well, you'd think I'd be used to it by now....I am just so thankful for my husband. He's the only person in my life I can rely on, and I don't know what I'd do without him! :)

So anyways.... I'm putting up my Christmas trees today, then the decorating will be finished! I love my house all pretty and decorated, and I can't wait to do all the "Christmasey" things like watch Christmas movies, ride around and look at Christmas lights, listen to Christmas music 24/7, drink hot chocolate, and have a fire in the fireplace!

My Prayer

2011-11-25T07:32:00.000-08:00

"I promise myself...
To be so strong that nothing can disturb my peace of mind...
To make all my friends feel that there is something worthwhile in them...
To look at the sunny side of everything and make my optimism come true.
To be just as enthusiastic about the success of others as I am about my own.
To forget the mistakes of the past and press on to the greater achievement of the future....
To give so much time to improving myself that I have no time to criticize others.
To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.
To think well of myself and proclaim this fact to the world, not in loud words but in great deeds.
And to live in the faith that the whole world is on my side, so long as I am true to the best that is in me."

(*Taken from an article in Muscle & Performance magazine about Ernestine Shepherd)

Thanksgiving

2011-11-24T18:30:00.000-08:00

My day started with a good workout-it was deadlift day! :)

I did a few sets of power cleans first, then 3X5 deadlifts. My last set was 180lbs for 7 reps(as many reps as I could get with good form). Then I supersetted weighted situps and lying leg curls(my first time using a machine in over a year, and I will never do it again!). Then I did my Thanksgiving WOD(11/24): 11 burpees and 24 double unders, 5 rounds.

I came home and watched some of the Macy's Thanksgiving day parade(I grew up watching this every single year with my dad!), then baked my famous pumpkin chocolate chip cookies(sorry, no healthy version here!) while listening to Christmas music. I just love this time of year! :)

Then it was off to my grandma's house to EAT!

My yummy Thanksgiving meal! I had a little of everything, plus another plate of dessert!

Oh, how I love Thanksgiving, if only for the reason that it's an excuse to stuff myself! And, of course, I love to see my family. I'm so thankful to have a family to spend the holidays with and for food on the table. I really miss my dad on holidays, but it does make me appreciate the family that I do have here even more.

Happy Thanksgiving!

Be thankful, not just today, but every day.

"Lord, help me to be grateful for what I have. Help me to remember that I don’t need most of what I want. And that joy is found in simplicity and generosity." –Adam Hamilton

"It is not happy people who are thankful. It is thankful people who are happy." -Unknown

"If we fill our hours with regrets over the failures of yesterday, and with worries over the problems of tomorrow, we have no today in which to be thankful.”-Unknown

DESIRE

2011-11-22T11:37:00.000-08:00

It’s all comes down to desire.

“Your desire to get stronger or lose weight has to be greater than your desire to go drinking every night and sleep in until noon every day.” (liftbigeatbig.com)

I desire to NOT look like the average person. I desire to be muscular. I desire to be strong.

My desire for those things is greater than my desire to eat bad, it is greater than my desire to skip the gym when I don't feel like going, and it is greater than my desire to give up on those last few reps of heavy back squats just because it's hard.

What do you desire the most?

Oh, My Sore Booty!

2011-11-21T10:39:00.000-08:00

It has been so rainy and nasty these last few days...ugghhh. Makes me so tired and lazy, and that is not cool! It's not really that cold, though. I'm thankful for that, at least! :)

So Friday I went iceskating with my best friend and her little girl. Ice skating is something that I've done all my life, since I was about 10 years old. It's so much fun! One of the few things I like about winter time.

Anyways.... after taking about 5 days off from the gym last week, I started my second cycle of the Wendler 5-3-1 program yesterday. I decided to train legs, and boy am I feeling it today! My butt and quads are SOOOOO sore I can barely move, but I love it. Grow, booty, grow!

Here's what my workout consisted of: I started with power snatches, then squats working up to a set of 6 with 160 lbs, and then 5 sets of walking lunges with 25lbs weights supersetted with weighted back extensions. I finished off with kettlebell swings, as many reps as I could get in 2 minutes.

I am so excited for Thanksgiving this week! I can't wait to eat some good food and spend time with my crazy family. :)

Remember to train intense and eat super clean this week so that you can indulge in some of your favorite foods or desserts(or both, in my case!). Holidays are to enjoy by eating good, homecooked food and spending time with family, but it does NOT mean you can completely fall off of your diet plan. Have a plate of your favorite foods and then get RIGHT BACK to your clean eating the next meal or next day or whatever. Don't feel guilty, just move on.

Well, I'll be posting a blog soon about what training goals I have for 2012, as well as a video of my training accomplishments this year!

2011-11-18T08:15:00.000-08:00

‎1. Train like a freakin’ mad man.
2. Eat like a machine.
3. And do it for a long time!
- Antoine Vaillant

Love this! I can't wait for Sunday to come to get back to training....and with multiple Thanksgiving dinners coming up, there will be plenty of eating! ;) Oh yeah!

Do Something TODAY

2011-11-17T14:44:00.000-08:00

Like maybe....

-Take a walk outside.

-Add a serving of vegetables to one of your meals today.

-Instead of having a potato or rice with dinner, have a salad or some broccoli or cauliflower.

-Eat an apple after dinner tonight instead of an unhealthy dessert or snack.

-Don't drink that soda-drink a glass of water instead.

-Do a circuit of 10 pushups, 10 squats and 10 burpees, 2-3 rounds, right now!

-Set your alarm clock for 15 minutes earlier in the morning to get in a healthy breakfast, like scrambled eggs and a fruit.

-Find a healthier alternative to a favorite dinner recipe and make it tonight.

-Plan out some healthy snacks and pack your lunch for tomorrow, rather than getting fast food.

-Turn off the TV, and go to sleep an hour earlier tonight.

What I Ate Wednesday

2011-11-16T16:33:00.000-08:00

Just in case anyone is interested. ;)

Breakfast: Peanut butter chocolate protein oats(3/4 cup oats+spoonful of pb+scoop of Syntha-6=yumminess!!!) + coffee(w/cream and stevia blend)

Lunch: 2 fried eggs+2 whites, 1 slice Ezekiel bread with all natural, no sugar jelly, 1/2 cup cottage cheese

Lunch 2: 3 & 1/2 turkey meatballs with 1/4 cup NO sugar spaghetti sauce, 1 apple

Dinner: Crockpot chicken breast with salsa, 1 1/2 cups steamed broccoli and cauliflower mix, a small handful of pistachios

Bedtime snack: All natural whey protein shake, 2 big spoonfuls of peanut butter

Motivation

2011-11-15T11:35:00.000-08:00

Everyone talks about motivation. Some people seem to have it and some people, well, just don't!

It's a hard thing because you can't GIVE someone motivation; you can't make people want to better themselves. That can be frustrating for me at times as a trainer.

All I know is that this is what motivates me:

~Wanting to be the healthiest that I can be so that I can enjoy my life now and when I'm 70!
~Getting stronger
~Setting performance goals(like increasing my weight on a lift) and creating new challenges for myself
~Looking good and having a lean physique
~Knowing that all of these things gives me confidence and makes me feel good about myself!

It's also motivating to me to look at photos of my favorite fitness models. I know that they don't look the way they do by skipping workouts and not eating right. It takes dedication, determination, drive, focus, and sacrifice to look that way. And if that's the look I want, then I have to do the same.

Knowing that I want to have that physique is enough to keep me motivated every day, along with the things I listed above. I know that I can't stray off of my healthy eating plan or not be consistent with my workouts if I want to keep improving.

So here are some pics of my favorite fitness model, Erin Stern. Maybe they'll give you a little motivation to get to the gym today. :)

2011-11-14T12:36:00.000-08:00

I had a great, fun-filled weekend!

Saturday was my hubby's birthday, and we celebrated by going to Spinelli's, his favorite pizza place. Then we went to church and afterwards came home for some of this yummy pumpkin cake with cream cheese frosting. It was SO. GOOD. I was told it was the best cake he's ever had. :)

Sunday we were getting our house painted and wanted to stay out of the painter's way, so we loaded up the jeep and headed to Dirty Turtle Off Road for a little trail riding.

It was my first time ever "off roading", and it was really fun! It was a nice day, and Asher enjoyed coming along for the ride and spending a day in the woods. We didn't do any crazy hard trails, but we did get a little muddy anyway!

So anyway, I decided that I'm going to take this week off from training, as much as I hate doing that! Last week was a deload(light) week on the Wendler program, but I still did some CrossFit met-cons that made me pretty sore. So I feel like I need to take a rest week from everything.

I did workout today, though. I wanted to max out on the bench press, since I haven't ever really done that. I got 135lbs, which was my goal! yay! Then I did a short metcon WOD-5 rounds for time of: 8 handstand pushups, 12 situp medicine ball throws, and 16 walking lunges with 25lbs. I guess that'll be my last workout until next week! :(

Start NOW

2011-11-11T10:58:00.000-08:00

I was just thinking...most middle aged people who are overweight now were thin when they were kids and teenagers, or even young adults. Then, the years and years of inactivity and bad eating habits finally caught up with them...and they ended up 10, 20, or 50 pounds overweight.

There are many people who are young and skinny now, who don't have to exercise or eat right. But one day it WILL catch up with them. They will be the ones looking at themselves in the mirror 20 years down the road, saying, "What happened to me? How did I get here?"

Well, I can tell you how you got there. You didn't make your health a priority. You thought you could always eat the way you have and never have to suffer the consequences. You were wrong.

Don't think it won't happen to you! Even if you have great genetics and are able to stay thin as you get older, you will still find yourself getting a "saggier" year by year, because it is inevitable that you lose muscle as you get older. It's just a fact. If you don't use it, you lose it. So...you may stay skinny, but you'll be flabby(aka "skinny fat")-NOT a good look, in my opinion.

So why let yourself ever get to that point? The day IS going to come sooner or later when you are going to have to make the choice whether to continue to do the same things that have gotten you to the point you are at, OR you are going to change and start making better choices for your health, now and in the future.

So...why not make it a little easier on yourself and start NOW? Don't wait until you are fat and out of shape. Don't let yourself even get there. Because trust me-it WILL happen eventually, and it will be much harder to lose all that weight you've gained over the years than to start making some changes now and never getting to that point in the first place.

What Do I Fear?

2011-11-11T10:33:00.001-08:00

I Want It All!

2011-11-10T14:43:00.000-08:00

I want to be strong. I don't just want to be strong for my size-I want to be strong compared to anyone. I want to be as strong as a powerlifter.

But...I also want to be fit and conditioned; to be able to fly through CrossFit WODs; to sprint and jump and run!

I want to be big. I want MORE muscle! I want a bigger butt, bigger arms, and bigger legs!

But... I also want to be lean. I don't want to gain fat in order to gain muscle. I don't want to lose the abs that I've finally uncovered!

And there's more! I want to be flexible, I want to be good at gymnastics stuff like handstands and muscle ups, and I also want to be good at Olympic lifts.

But what do I want the most??

The thing is, I'm not so sure it's good to want to be great at so many things at one time. Too many goals or wants at one time turns into not focusing on any one thing and not really getting much better at anything, and then you end up not being that great in anything! (Did that sentence even make sense?lol)

So I have to figure out what I really want more than anything and focus on that for a while.
Really, I think that's getting stronger and bigger. It doesn't mean I'll neglect all the other things, but that I will put most of my effort into getting stronger and gaining muscle.

I want to focus on increasing my weights on bench press, deadlifts, overhead press and squats, and that is going to be my number one goal right now.