Mind over Matter.....

Thank you Adam and Eve for eating the apple and you Pandora... didn't you have a lock on that box of yours?!? I mean really, seriously.... ugh!! I can imagine what it would be like to live in bliss, total ignorance to body image, bad carbs and whether or not the stone in my ring is real. Truthfully none of that matters to me now but it did! Thank you mom for pounding into my head the stupid little phase "what will people think?" See I have learned a lot in my journey to find who I really am. Partly because of my wonderful husband, and partly because I stopped worrying about what people would think!! Now this doesn't mean I went all rogue and gave a big middle finger to the world... it just means that I started to be happy being me. This translates to my workout as well. Ya see before I was worried about what I looked like while in the gym, were people looking at me, did they think I looked stupid, what if I didn't know how to do something.... oh the list goes on! I see many people like this. Afraid to walk into the gym because of fear of what people would think. People that cover themselves up or hide because they don't feel comfortable in their own skin. Once I was no longer worried about this my workouts and my intensity increase 100%. I am pushing myself harder than I ever have and it feels great! I am getting it done and so can you. Don't let someone tell you you can't and most importantly don't let anyone tell you you should be something or someone you are not. I say don't hide but change their minds and you might be surprised at how you feel.
In Good Health,
Rebecca


Mondays workout (DC training and FST-7 combined) DISCLAIMER: this program is for advanced weight lifters!!! We have affectionately renamed this training to WTFWIT!

Incline Smith Machine
8-5-3 @ 135lbs followed by a 1min stretch

Cable Cross Over
7x8 @  plate 3 (this is the number of plates on a cybex cco cant remember the weight...its weird on those)

Smith Machine Shoulder Press
8-5-3 @135lbs followed by a 1min stretch

Lat Raise machine
7x8 @50lbs

Tuesdays workout again DC with FST-7

Close Grip Bench
8-5-3 @ 95lbs 1min stretch

Overhead cable ext.
7x8 @ plate 7 (again not sure the weight...it's weird LOL)

Close grip pull downs
8-5-3 @ 100lbs 1min stretch

Cable pull over
7x8 @ plate 7

2 sets of dips

learning curve....

So for those of you that know my dad you could say that I was in fact born with some DNA to be physically fit..... I attended a fitness trade show a few years ago and during one of the seminars I heard the doctors talk about muscle fiber. What's the big deal about muscle fiber you ask?? Well let me tell you in a nut shell. You have fast twitch and slow twitch muscle fibers. More fast twitch, you get a sprinter. More slow, you get a marathon runner. What they were getting at was the greats in either case were born that way..... great! Well as far as the amount of specific type of muscle fiber they have. With that said, while God did in fact seem to give them a gift of greatness he didn't completely hand them the Gold in their sport. They had to develop what was given to them, work hard to maintain it, feed their vessel with the proper nutrients and be dedicated and driven toward their dream, their goal, their victory. Lets consider the "taboo" of my chosen sport. The misconception is that all body builders take steroids to look like they do. Most think it is the magic formula for growth. NO NO NO! While yes some my use them and there are the same amount that don't, it still takes a hell of a lot of time and dedication to look that way. The building blocks were given to them through DNA but it will never change the fact that whether they do or don't, those athletes are still very disciplined. My point... there is NO magic pill!! As a personal trainer I see this every day. People think that I am the magic pill, that the 2 or 3 hours a week they spend with me is going to be enough. Think of me as the DNA, your building block.... YOU have to do the real work, you have to want it, believe in yourself and go out and get it. Work hard for it, make the conscious choice to choose the right thing. Stay positive, start slow and remember no goal is a bad goal!
In Good Health,
Rebecca

Today was Shoulders and Bi's
Here is what I did

shoulder warm up exercises for the rotator 2 sets

DB shoulder press
3x8 @ 40lbs

Super set  Front Lat raises/Plate raises
3x8 @25lbs/35lbs

Side Lat raises
3x6 @ 15lbs

Seated DB curls
1x12 @ 20lbs
2x12 @ 30lbs

Spider curls
3x16 @ 20lbs

Preacher curls
1x4 @ 75lbs
2x8 @ 45lbs

Cable hammer curls
3x8 @ 25 lbs

Getting it done.....

Disclaimer: In my last post I was in NO way making fun of anyone. My point was to show how aggrivated I am that people are actually disgusted that I am training to do a body building show. I don't get being disgusted for someone being healthy. Nor do I get being made fun of for it. I know it isn't for everyone and that's fine. I'm not pushing people to do what I'm doing. Yeah I hear the "oh are ya 200lbs yet?" or the "LOL because buldging muscles are sexy" comments. Keep them coming because that just pushes me all the more! Anyway enough of that. I am putting the haters behind me and continuing along my path.

Today I sit at 153lbs, 5'9 and 15% body fat and just incase you were wondering I am still a size 4-6 in my pants! Thats called MUSCLE growth (remember muscle weighs more than fat :)). My calories are still around 3200 a day so yes I am eating... every two hours! :) I drink at least 1 gallon of H2O a day and I'm hitting it hard in the gym and forcing myself to up my weights..... it's the only way to build those muscles :). I am really focusing on each part making sure that when I cut everything comes in nice and defined.

Todays workout was shoulders....

Military bar press
2x10 @ 95lbs
1x6 @  115lbs
1x6 @ 125lbs
1x10 @ 125lbs

Front lat  db raises super set plate raises followed by a drop set....(killer)
3x6 @ 25lbs/ 3x6 @ 35lbs
Drop set went down by 5lbs to the end :)

Side lat raises super set bent side lat raises again followed by a drop set to end.... (equally killer)
3x6 @ 20lbs/ 3x6 @ 25lbs

Shrugs Front/back
3x14/14 @ 75lbs

we ended with a ton of calfs on the bench.... it was around 150 reps with 125lbs on the bench :)

Just remember.... don't expect to walk into the gym and be able to lift the heaviest weight you can find... start with a light weight! If it is really easy you can continue to add in 5lb increments until you find a good weight to start with. Most places should have someone there you can ask for help if you are unsure! Ask them! That is what they are there for and nobody will think less of you for asking for help! :) Got to start somewhere right?

In Good Health
Rebecca

You mean like you are going to get big muscles........

I have spent the better part of 15 years training myself and training others. My goal from the beginning was to promote health and well being. To be a teacher and a guide. Mostly because exercise helped me overcome the pain of neck surgery, rehab after a car accident, my body back after 3 kids and the fight to say, "Thyroid cancer, YOU HAVE NOTHING ON ME!!" So after all of this I guess I am still so shocked to hear the question "why do you want to look like that?" Well... because I can! 

Why is it more socially acceptable to go to the bar every weekend, eat fast food every night while being fat and lazy on the couch watching football?? More than half of the individuals my age  look 10 years older than they actually are. Could someone please tell me where the rules are that say women should get married, have a family and then never care about the way they look ever again?? Forget the bra burning feminist crap, shave your arm pits and be strong and sexy...Ooooo what a concept. 

The truth is being healthy is hard. The amount of discipline it takes makes me tired just thinking about it. But there it is, the big secret revealed. Wake up and smell the angioplasty!! You have to want it. You cant think about it, you cant take a pill to make it all go away! This isn't the Matrix where you get the choice of the red or the blue! Come on people.... childhood obesity is a NATIONAL SECURITY RISK!! To think, FAT could bring us down. Not nerve agents or the atomic bomb but fat, out of shape kids that wont be able to pass the fitness test to even get into the military. Im shocked and you should be to. 

So to answer the question of the hour yes, I am going to get big muscles. Thats my choice and I am happy with it. I am proud of it because I know the discipline it takes to do what I am doing. So to the haters, the ones that laugh and crack the jokes about muscles not being sexy on a woman, I ask you this, "How healthy are you???" I bring it to the gym every day!

Tip of the day:

Put your workout in your calendar like you would your hair appointment!

My workout today:

Legs

Leg press

w/u 2x16 @190lbs

Leg extension

2x10 @170lbs 

Squats

2x10 @135lbs

1x10 @200lbs

1x10 @225lbs

Leg extension/leg curl super set

3x to failure 

@90/90lbs

@120/150lbs

@170/190lbs

Freak blaster

3x10

Calfs

3x30 @90lbs

Sorry....the cheerleaders are over there, this area is for the players!

Okay, so I don't look at my "assets"  or lack there of as rule breakers for playing the game. If you are already lost, let me be more blunt. Yes I have tits....well kinda anyway LOL. For the slower followers I'm saying I don't have big boobs but at least because of my DNA I do in fact have what men so affectionately call tits and thanks to these God given multi functional mounds nicely placed on top of my Pectoralis Major muscle I am some how disqualified for playing the game. Because I am a girl I am not aloud to build muscle? What? Here is the problem I have with that. Apparently my options are skinny with big boobs (this seems to be the more popular option with the men) or fat (less appealing option). Why cant I be in the middle? Beautiful sculpted muscles?? Hmmmm! Can anyone tell me why it is socially not acceptable for a woman to build muscle? Should I really be sentenced to a life of work, eat, sleep repeated over the course of a week, continuing until I die? Why is muscle on a man sexy yet not on a woman? This is straight BS! A good amount of people ask me...."why would you want to look like that?" My response..."look like what exactly?" secretly I'd like to think they are just pissed I'm so dedicated and focused. I get that it's not for everyone but you wouldn't walk up to a fat person and ask them the same question would you?! See my point? Now to be fair not everyone is a hater,  I do have a ton of people (both men and women) supporting my journey. To this group, thank you!! Your support is awesome and If I can inspire someone to be healthier then I have done my job! :) Im not pushing anyone to drink the koolaid (its just pre workout stuff anyway) LOL my drive is for my goal and my goal alone. Whatever your goal is I hope you forge ahead and leave the haters behind! As for me you can find me in the players section!

Tip of the day: this tip is for the soda drinkers....if you drink multiple sodas a day try substituting a water in place of one of your sodas a day. Gradually increase until water is the only thing you are drinking in your day :) this will help you lose weight and feel better!


My leg workout

Leg press
2x20 2plates (1 plate = 45lbs)
1x20 4plates
1x15 6plates
1x15 8plates
1x14 10plates

Squats
3x15 2plates (a$$ to the grass all reps!)

Leg extensions
Single leg and double leg super set
3x20 120lbs for both

Leg curls
Single/double super set
3x15 90lbs

Freak blasters
Doubles 2x15 to the floor and back....ouch
Singles 2x 10

Inner thigh
3x20 90lbs

Go Hard or Go Home!

Week one of contest prep is done....only 17 more weeks to bulk followed by 18 weeks of cutting.  I am shooting for a 1 pound gain a week so that when I cut I can make weight. Going for the mid weight 125-140lbs...I should be around the 125lb mark when done. Here is what my meals right now look like....

Meal 1
4 egg whites
1 whole egg
6 oz steak
1/2 cup oats

Meal 2
10 oz steak
5 oz yam

Meal 3
10 oz Tilapia
1 cup cooked rice

Meal 4
10 oz Chicken
8 oz potato

Meal 5
1 can Tuna
5 oz yam

Meal 6
10 oz chicken
5 oz yam

2 Tbsp PB

Cal = 3488
Protein = 399.76 grams
Carbs = 240.29 grams
Fat = 95.51 grams

Did shoulders today....


warm up
seated shoulder 2x10x40lbs

Military smith press
1x8x95lbs
2x10x75lbs

DB press
3x10x30lbs

Side lat
3x10x25lbs

rear delt
3x10x65lbs

Cable side lat
3x10x15lbs

shrugs
2x20x80lbs

Getting it done thanks to the support of my trainer and chef!! Eric you are amazing. Thank you!

still here!

Ok, so I have so missed my posting! To recap, I had picked a show in WV in September, got laid off in April, got an AMAZING job two weeks later in California, sold EVERYthing (except the clothes) and drove to our new home and life.....wow WTF for sure! For those of you that know me this probably isn't much of a shock. With that said my game had to change on the fly. Prep is a little hard driving from point A to point B and spending way tooooooo long in a car. Side note: if you never have to drive through Texas.....DONT!

So here I am, beautiful views, beautiful weather and if I may say a freaking amazing job. Yes I have had to pinch myself several times just to make sure this is actually my life....ummm yeah!

Back to the goal! Yes I still have one, just in a different state and at a different time. I have changed things up a bit because I now know that I need to add some more bulk. My diet from the beginning of my post still stands I have just added a little bit more to it as I am not in a cutting phase right now. Workouts are every day adding the cardio on Monday. I will know next week the official date for the show and post so you can keep me in check. Until then enjoy my leg day......


Leg Press
2x30 @ 90lbs
3x30 @ 120lbs
(nice slow controlled reps)

Leg extensions
1x35 @ 50lbs
1x35 @ 75lbs
3x25 @ 90lbs

Squats
2x20 @ 85lbs
2x20 @ 105lbs

Freak Blasters
3x20!