Fit for Fun: August 2014

Saturday, August 30, 2014

Where Have You Been?

Where have I been? Did I quit? Never! I have been totally focused on my new goals! I have 8 weeks left and am kicking my workouts and Diet into full gear. I am starting to decrease my calories each week from my "bulking phase" to my "lean out phase."

When I found out I would be competing in October instead of November, I kind of freaked out. That was three fewer weeks than I thought. Might not seem like much but in my world/my goals, it's huge. Then I had to switch to bikini. Which means I have to lean back down. Just as everything in life, when you are thrown a curve ball...adjust and keep pushing! I CAN and I WILL!

So my workouts have changed as well. I am loving it. I started training with AZ Pro Physiques. My trainer, Erik, has redefined intensity! High Rep/Short Rest! I am loving it and feeling great. Since I am bottom heavy, I am really having to focus on leaning out my legs and glutes. That means lots of lunges, glute kick backs and leg presses.

I am currently doing 4-6 exercises per workout per body part. I do 3-4 sets at 15-25 reps. Doing everything as super sets. Maximum 30 second rests.

Only takes about 30-45 minutes depending on how many body parts. I get to do legs 3x per week. Yikes! Yes it is as painful as it sounds! Love the burn!

I hope you are all well. I will post update pics soon. Keep pushing forward to reach your goals! You can do it!

Monday, August 11, 2014

What's in my gym bag...

Bluetooth LG earphones

Gloves (extra gloves for new workout partners)

Life proof armband

Assisted Pull-up strap

Ab straps

Lifting belt

Wrist wraps

Lifting Straps

SPRI resistance band

Pre workout

2.5 lb ankle weights

Jump Rope

Towel

Swimsuit

Travel Size Amenities

Extra workout clothes and a few pair if socks (I seem to lose them...a lot)

Chapstick

Lock for locker (which I don't remember the combo...oops)

And YES...it is a big, heavy bag, but it is mine, and contains everything I could ever possibly need at the gym and then some!! 😊😊😊 Now I am wondering how all that fits in there, yikes!

Sunday, August 10, 2014

TIME

Does it scare you when I say that it has taken me over a year of working out six days a week/two hours a day to get where I am physically? I get really intimidated and a little overwhelmed when I read that some of my idles have spent YEARS and years at this pace to get to their level.

Our society is sadly based on instant gratification. Everyone wants and expects immediate results. When it doesn't happen quickly, people burn out and give up (in every aspect of life). Well I have a news flash...whether you quit or not, whether you think your goal will take too long, TIME IS STILL GOING TO PASS! You might as well fight it out! Finish what you start! Prove to yourself and everyone else that you are not a quitter! Show your children the kind of determination that they are going to need to succeed in life! Teach them will power and dedication. Set goals, make plans and reach those goals! Show them that no "EXCUSE" is worth not reaching your goals.

Update pics coming soon! I started slimming this week. Started of at 149; down to 144 in 1 week! Cut my calories, increased my cardio! I start working with AZ PRO PHYSIQUES on Thursday and am super excited about my new endeavor! I strive on change and a good challenge!

Try to hold me back, I dare you! Try to tell me I can't do it...watch me prove you wrong! I am physically and mentally stronger than I have EVER been!

Thank you for sharing in my journey and for all your support! It means the world to me!

Wednesday, August 6, 2014

Meal Planning Made Easy

In an effort to simplify meal planning, I have made this chart and hope it helps. For each meal you eat, pick 1 item from each of the first 3 categories. Your serving size will be 4-5 ounce portions (depending on your calorie intake)!! If you are still hungry, drink a glass of water and then eat another portion of veggies. Try to use low salt seasoning. Bake or Grill your meat and veggies! NO FRIED FOOD!

Regarding the fruit and snacks: you may use these to meet your dietary needs for protein and carbs. Be careful with eating too much fruit...lots of carbs (see my previous post "CARBE DIEM") It is easy to sabotage your diet with too much fruit!!

PROTEIN	CARB	VEGETABLE	FRUIT
Chicken Breast	Brown Rice Farro Quinoa	Spinach	Avocado
Tilapia	Sweet Potato	Asparagus	Apple
Salmon	Baked Potato	Broccoli	Banana
Scallops	Beans/Legumes: (Soybeans, Black beans, Chickpeas, Kidney Beans, etc.)	Carrots	Blackberry
Steak (sirloin)		Kale	Blueberry
Shrimp		Brussel Sprouts	Cantaloupe
Crab/Lobster		Peas	Cherry
Lean Pork		Tomatoes	Pears
Turkey		Zucchini	Grapefruit
Tuna		Green Beans	Pomegranate
		Cauliflower	Tomatoes
		Peppers

Snacks:
Greek Yogurt
Protein bars
Protein Shakes
Vegetables
Fruit (only 2-3 servings per day)
Low Fat Cottage Cheese
Almonds
Hummus