30 Day AB Challenge

Hope you enjoyed the squat challenge. Your responses and results have been encouraging. Here is the next challenge. Remember set realistic food goals and keep track of your calories and results! Have fun!! Not challenging enough? Do 2/3 sets! I am aiming for 3 personally. Let's do this!!

				1 30 Sec Plank 5 Burpees 10 Sit-ups 5 Hang Leg Raise	2 35 sec Plank 6 Burpees 12 sit-ups 6 Hang Leg Raise	3 40 sec plank 7 Burpees 14 sit-ups 7 Hang Leg Raise
4 45 sec plank 8 Burpees 15 sit-ups 8 Hang Leg Raise	5 45 sec plank 9 Burpees 16 sit-ups 9 Hang Leg Raise	6 REST	7 50 sec plank 10 Burpees 17 sit-ups 10 Hang Leg Raise	8 50 sec plank 11 Burpees 18 sit-ups 11 Hang Leg Raise	9 55 sec plank 12 Burpees 19 sit-ups 12 Hang Leg Raise	10 55 sec plank 13 Burpees 20 sit-ups 13 Hang Leg Raise
11 55 sec plank 14 Burpees 20 sit-ups 14 Hang Leg Raise	12 REST	13 1 minute plank 15 Burpees 20 sit-ups 15 Hang Leg Raise	14 1:05min plank 16 Burpees 21 sit-ups 16 Hang Leg Raise	15 1:10min plank 17 Burpees 22 sit-ups 17 Hang Leg Raise	16 1:15 min plank 18 Burpees 23 sit-ups 18 Hang Leg Raise	17 1:20min plank 19 Burpees 24 sit-ups 19 Hang Leg Raise
18 REST	19 1:20min plank 20 Burpees 25 sit-ups 20 Hang Leg Raise	20 1:25min plank 21 Burpees 26 sit-ups 21 Hang Leg Raise	21 1:30min plank 22 Burpees 27 sit-ups 22 Hang Leg Raise	22 1:35min plank 23 Burpees 28 sit-ups 23 Hang Leg Raise	23 1:40 min plank 24 Burpees 29 sit-ups 24 Hang Leg Raise	24 REST
25 1:45min plank 25 Burpees 30 sit-ups 25 Hang Leg Raise	26 1:45min plank 26 Burpees 31 sit-ups 26 Hang Leg Raise	27 1:50min plank 27 Burpees 32 sit-ups 27 Hang Leg Raise	28 1:50min plank 28 Burpees 33 sit-ups 28 Hang Leg Raise	29 1:55min plank 29 Burpees 34 sit-ups 29 Hang Leg Raise	30 REST-Then Finish STRONG!	31 2:00min plank 30 Burpees 35 sit-ups 30 Hang Leg Raise

DECEMBER FIT FOR FUN CHALLENGE

I know you just finished a huge turkey meal. I bet it was delicious. Maybe you are feeling a little guilty or maybe you just needed that one last binge fest before you get serious about losing those extra pounds you have been trying to lose. Now is the time! Let's lose 5 pounds before Chrstmas! Are you in? Send me your email and in addition to our challenge, I will email you a workout catered to YOUR goals!  In return (for my time) all I ask is for your commitment to follow through for 30 days!  krissymetheny@yahoo.com In the meantime get ready to start our challenge! It may seem easy (or hard) at first, but baby steps until we complete day 30! Hope you enjoy!  Complete the number of exercises listed below each day. Even if you have to rest for a minute...don't quit.  The second part is to focus on enjoying the holiday food. HOWEVER...limit your portions. Eat your healthy items first to get full then enjoy the less healthy items. Drink LOTS of water before and with meals.  Let me know how it's going! I will be doing the challenge as well! Enjoy!       WEEK 1
Day 1	25 Squats, 10 Pushups, 30 sec plank
Day 2	30 Squats, 10 pushups, 30 sec plank
Day 3	35 Squats, 12 pushups, 30 sec plank
Day 4	40 Squats, 12 pushups, 45 sec plank
Day 5	45 Squats, 15 pushups, 45 sec plank
Day 6	Rest
Day 7	50 Squats, 15 pushups, 45 sec plank
WEEK 2
Day 8	55 Squats, 17 pushups, 1 min plank
Day 9	60 Squats, 17 pushups, 1 min plank
Day 10	65 Squats, 20 pushups, 1 min plank
Day 11	70 Squats, 20 pushups, 1 min  plank
Day 12	Rest
Day 13	75 Squats, 22 pushups, 1 min 15 sec plank
Day 14	80 Squats, 22 pushups, 1 min 15 sec plank
WEEK 3
Day 15	85 Squats, 25 pushups, 1 min 15 sec plank
Day 16	90 Squats, 25 pushups, 1 min 15 sec plank
Day 17	90 Squats, 25 pushups, 1 min  15 sec plank
Day 18	Rest
Day 19	95 Squats, 27 pushups, 1 min 30 sec plank
Day 20	95 Squats, 27 pushups, 1 min 30 sec plank
Day 21	95 Squats, 27 pushups, 1 min 30 sec plank
WEEK 4
Day 22	100 Squats, 30 pushups, 1 min 30 sec plank
Day 23	100 Squats, 30 pushups, 1 min 30 sec plank
Day 24	Rest
Day 25	100 Squats, 32 pushups, 1 min 45 sec plank
Day 26	110 Squats, 32 pushups, 1 min 45 sec plank
Day 27	110 Squats, 35 pushups, 1 min 45 sec plank
Day 28	115 Squats, 35 pushups, 1 min 45 sec plank
FINALE
Day 29	Rest then Finish STRONG!
Day 30	120 Squats, 37 pushups, 1 min 45 sec plank
Day 31	125 Squats, 40 pushups, 2 min plank

Killer Hamstring/Glute Workout

Have a goal in mind when you do a workout! Focus on squeezing the muscle you want to workout. In this case it will be mainly your Glutes and Hamstrings. My goal picture to make me work harder is this:

This is the workout:

10-20 minute stairs warm up level 8+

45 sec-1 min rest max between sets.  Intensity is the key!!

Romanian dead lifts 4 sets of 10 increase weight each time 

Leg extension  4 sets 10 increase weight each time 

Hamstring curls with glute raise 4 sets 10 increase weight each time 

Glute kick back 4 sets 10 increase weight each time 

Sumo Squats (on roman chair) 4 sets 10 with 10 second hold on the 10th rep (I use 40lb dumbbell)

Reverse Hack 4 sets 10 increase weight each time 20 lb,40lb,60lb 

Be sure to stretch after!! Have fun and focus on end Goal!! 

Post Comp Update & Pics

So first I want to start off by saying that this weekend was amazing! I did not place top 5, but I am OK with that, because the feedback I received was that I was too muscular for Bikini Division. Too muscular, LOL, Fit Girl Problems. Never thought I would have that problem. This prep was completely different from my last show.  My body responded completely different. My diet and training were very different. I added a lot of muscle (and some fat in the process) over the last year and had to work really hard to get to where I am. I am so happy with the progress I made over the last year. Seeing the results only makes me want to continue my fitness journey and see how far my body will let me push it. I never thought I had muscle in my genetics, but I have proven otherwise.

Final Results Pictures:

 

Fun Pictures: (Ronnie Dale Louis Photography)

 

The part I enjoy most of this whole process (other than being stronger than many of the guys I know) is sharing my knowledge and inspiring/motivating others to become healthy and fit.

There are so many people who have inspired me and helped me on this journey.

Michael Grys you are my ROCK, my biggest fan, biggest supporter, coach, meal prepper, pep talker and so much more. Thank you. I love you more than you know.

Dad & Beth Your love and support mean the world to me. I love the humor in modesty.

My great friend, cheerleader and photographer Ronnie Louis. Your heart is so huge. I love you dearly.

All my L.A. Fitness gym peeps. Always encouraging and cheering me on with kind words and smiles.

AZ Pro Physiques (Erik Young) for sculpting me and (Crystal and Debbie) training me through contest Prep. 

Trinity Fitness Beauty who made me beautiful for the show. AZ Pro Bikini Team (esp. Kelli D.) you girls made this process so much more fun.

Thank you EVERYONE.

Not sure what the future holds, but I can say that I don’t think the competition thing is out of my system. I love having a goal to work towards to keep me on track and motivated.

 

 

 

WHY DO PEOPLE GET BETTER RESULTS WHEN WORKING WITH A TRAINER?

Reason #1 Lack of Focus

Think back to the last time you did a workout. Did you really give it your all?  Many people hit the gym and just go through the motions. They may spend more time taking selfies, texting, or finding the right music than actually lifting. You can't expect great results if you half-ass your workout.  The next time you have a date with the iron, dial it in and focus. Feel your muscles squeezing at the top of each rep. Extra focus can increase your intensity and mean the difference between mediocre and superior results.

1.       Go to the gym with a plan

2.       Have a weekly plan to make sure you hit all muscle groups with sufficient rest/recovery days

3.       Commit to a fit healthy lifestyle (YOU CAN’T OUT-EXERCISE A BAD DIET)

4.       Stop the Excuses

 

Reason #2 No Measurable Accountability

Tracking everything you do in the gym takes time, but it has a big payoff. You might remember what you did for your last workout, but what did you do last month? If you don't keep track of changes over time, how will you spot trends in your progress, learn which programs produce the best results, or discover how your body reacts to new stimuli?  By keeping a workout log, you'll be able to track your history in the gym. That's an important aspect when it comes to choosing new workout regimens, assessing strengths and weaknesses, and determining your future goals.

1.       Track Calories

2.       Track weight/ Measurements/Body Fat

3.       Track Workouts and have a set plan

 

Reason #3 Loss of Interest

Your quest for a better body should also be a quest for knowledge. From new nutrition protocols to new supplement information and workout techniques, there's always something to learn. The most successful individuals constantly strive to better themselves in both mind and body.  Take the time to do research, read, and learn about your goals. The more you know about them, the more prepared you'll be for setbacks, and the more likely you'll find success.

1.       Educate yourself

2.       Read new/current Studies on nutrition and fitness

3.       Don’t believe everything the Magazines tell you

4.       Know the difference between new “fad diets” Take from them what will work for you and make them your own.

 

Reason #4 Lack of Passion

Take the time to stop and simply enjoy the process to help you make the most of your fitness journey. When running a marathon you wouldn't focus on the finish line. You'd focus on what's immediately ahead of you. Focus on doing everything you are capable of in the now, and the future will take care of itself.  There's no need to rush. Know that muscle-building takes a lot of time, and it's your long-term passion that will ultimately see it through. Be patient and have fun!

1.       Don’t skip Rest Days

2.       Enjoy your weekly cheat meal

3.       Enjoy the little gains, because when you put them all together they make a huge difference.

Reason #5 Avoiding your Weakness

Hate doing squats? Maybe that's a sign that you should make them your highest training priority! Training your weaknesses can make huge differences in your physique.  It's important to hit your weak points and turn them into features that stand out in the crowd.  Try starting a workout by fatiguing the muscle groups you feel are weakest, and then progresses into your stronger muscles from there. This way you train to you fullest capacity.

1.       Find new interesting Exercises

2.       Work out with a partner/trainer who pushes you

3.       Focus on the end result/goal

With all of these aspects, your trainer holds you accountable. On your own, you may stray.

1 Week Countdown

Starting on a positive note...Today has been the best day I have had all week. The support and kind words from my trainer, posing coaches and girls I am competing with makes all the difference in the world. 

Had a great training session with my friend Alana lastnight! She rocks! If you live in Casa Grande and need a trainer...she is the girl! She knows her stuff: training, diet, supplements and all! 

Now for the rough stuff. The inside truth. This week sucked. Mike went out of town for work and the kids were with their dad.  I felt alone, hungry and miserable. There were positive aspects! I lost 1.5 pounds, got leaner.  Better yet, I received kind, encouraging messages and cards at what seemed like perfect timing. It means so much! This "sport" for lack of better term, is hard for some people to understand! That is ok, you don't need to understand it to support someone going through it! The support is all we need. 

Most people can't even comprehend the amount of dedication, will power, and mental strength involved in this crazy fitness world. For me those aspects are a good thing! I have learned that the only thing that stops me from reaching my goals is ME! 

One more week to go! I got my suit, my appointments are set, hotel booked. Ready or not here we go! The truth is I do not feel 100% ready, but then again, there is Always room for improvement. I can honestly say I have accomplished more in the last year of training than I thought possible. I still want more! I have not set my next goal (focusing on this week first). But I will remain forever goal oriented and I will continue to always strive to be a better version of myself tomorrow than I am today!

This is my picture from posing today. This is pre water depletion. I am still intaking sodium (until tomorrow). Over the next week I will cut out water and sodium and probably lose 5 lbs. (I get it right back post competition). This process makes your muscles pop and makes you look super lean. 

The next time you see me will be show prep! I can't wait to eat pizza and a brownie after!!! 

Thanks for your positive thoughts and encouragement! Have a great week! ❤️

Gym Selfie: #dembiceps#creepers#photobomber

I DID 15 PULL-UPS TODAY!!