Ok, so it's been a while....but trust me I have not been out of the game. I have been hitting the gym and the job market getting it done and keeping it real. I do not let circumstance stand in my way of a goal. When I started this journey I was 19% body fat  and weighed 150lbs. For a 34 yr old women this is still in the excellent rang...to date I am 14% body fat and weigh 137lbs. I feel great, I look good and I have tones of energy. I eat 6 times a day so I am not starving myself.....trust me I eat and you have to if you want to gain muscle. A good combination of diet and exercise will do you a world of good.

Tip of the day....just because something says "DIET" does NOT mean it will help you lose weight. Diet soda is just as bad for you as regular soda.

Here are 2 workouts I have just done on 2 different days....enjoy :) d

Bi's and Tri's 
Cable curls 1x18 @ 25lbs warm up
1x18 @ 35lbs
2x18 @ 40lbs
1x25 @ 20lbs

Barbell curls
4x18 @ 35lbs

EZ bar preacher curls
3x18 @ 30lbs

Hammer curls
3x10 @ 15lbs

High cable curls
2x10 @ 30lbs
2x18 @ 20lbs

Tri push downs
1x18 @ 120lbs
3x18 @ 110lbs

Tri DB kick backs
3x18 @ 10lbs

bench dips
3x failure

Abs
45min cardio


Legs 
Leg press 1x20 warm up @ 155lbs
2x9 super set narrow/wide @ 265lbs
2x18 @ 265lbs

Seated leg curls
1x18 @ 120lbs
2x18 @ 125lbs
1x18 @ 130lbs

lunges 2x10 @ 90lbs

Leg extensions
2x18 @ 95lbs
2x20 @ 85lbs

Abs
30 min cardio

Had my appointment with the ortho today and got good news. Diagnosis Biceps Tendonitis, he gave me a cortisone shot, gave me some gel to put on it told me to ice after workouts and to use the toddler weights for a couple of days.....got two solid workouts in and I'm feeling good for the most part all that matters is that I'm getting it done! Enjoy the workouts and enjoy the rest of the week.


#1
Cardio 30 min 
Seated Cable pulls 1x18 warm up @ 60lbs 
4x18 @ 100lbs  


Straight bar bent rows 1x10 @ 40lbs (kinda felt it in the shoulder) 
4x18 @ 30lbs 

Dead Lifts  
4x18 @ 115lbs 

Calf raises on smith machine 1x20 @ 70lbs 1x25 @ 70lbs 2x20 @ 120lbs  


#2 Cardio 
30min 
Cable curls 1x18 warm up @ 25lbs 
1x18 @ 35lbs 2x18 @ 40lbs 1x25 @ 20lbs  


High Cable curls  
2x18 @ 30lbs 2x18 @ 20lbs

Tri push downs 
1x18 @ 90lbs 3x18 @ 100lbs  

bench dips 2x failure  

Pilates and insanity abs 20 min

A little thing I like to call LIFE.

Sorry to keep you all at the edge of your chair waiting with child like anticipation for a new post......well, in my head that's how it is anyway. Let's see, where to start? As with any journey you alway come to a bump in the road called LIFE. Well that bump for me turned out to be somewhat of an earthquake that swallowed  the road I was on. For two weeks I have been nursing a shoulder injury that has kept me from doing any type of upper body weights. It has been advised by my very good friend, member of my adopted family and very own Physical Therapist (He has mad skills!) that I see an Ortho. UGH I like to live in a little land I call DENIAL!! So to keep up with something I have been hitting the cardio and busting major abs and leg workouts. Earthquake number two came in the form of a "pink slip" or as they called it being "laid off due to the economy. On a positive note I'll have all the time in the world to workout and I hear Urban Active has great stuff. Thinking of the two a day workout thing like my friend Angie (she is a power lifter also with mad skills). Oh the possibilities are endless!

So today I put the big girl pants on and I move forward. God has shoved me out of the nest and is screaming FLY!! So fly I will do.....to the gym! 

I guess my point is, life happens. Not everything goes as plans all the time. It is ok if you don't get the workout in right when you wanted or that your kid is sick or you got called to a meeting...etc. What matters is that you "adapt and overcome". Baby steps are the right steps to a healthy you. But find a way to get it done. You will feel better in the end. Last night I did my pilates mat work to the sounds of American Idol :)  remember you don't "need" a gym to be healthy. It can be done at home! 

In Good Health!

137lbs this morning!

My hard work is paying off. Yes it takes time, yes it takes work, yes you have to make the decision to not eat the donut or the cookie or drink the 2 liter of soda a day....I choose water, I choose chicken. I CHOOSE. Every day we have choices and every day I hear the excuse from someone that they don't have time to make good choices. Hmmmm this puzzles me. Yes I get it we are all busy. I work 50+ hours a week, maintain my house and take care of my kids and still find time to not only make good decision for myself but for my family as well. It can be done I promise and you too can make the choice to be healthy. Keep in mind dropping all bad habits cold turkey is NOT realistic. That's how you fail. Slowly start to cut things out or substitute the good for the bad. Baby steps turn into big steps and soon it becomes a habit!

Tip of the day: If you are a soda drinker, substitute 1 of your sodas for a water or carry a water bottle around with you so it reminds you to drink water throughout the day!

Leg day

Leg extensions
1x15 @ 30lbs
1x15 @ 60lbs
2x15 @ 90lbs
1x15 @ 100lbs

Freak Blasters
3x20

Leg press
4x15 @ 280lbs

Inner/Outer thigh
3x15 @ 90lbs

3.5 mile run

30 min Pilates reformer
20 min Pilates mat
20 min insanity abs

For all the HATERS and the "I have a million excuses why I can't" groups!

This post is for all of those people and you know who you are. I like to call them the "I can't" group. This group will find EVERY excuse in the book to justify why they are over weight and out of shape. Lets face it we are all a little over worked right?? Hell, even Obama finds time to workout! I challenge any human out there that thinks their schedule of daily events is more hectic than the President of the United States. While Kate Goslin might make a good argument not even she can say "I can't". She found a way to make money, look like a fool and workout all at the same time! Wow if only I had the media on my side.....hmmmmmm Ok, back to us normal folks. Let me break my day down for you *please note, not everyone has to go to these extremes but lets face it WORK is involved.* My day starts at 430am and goes non stop until my kids go to be at 8pm. Why you ask....because I am a mom, work full time and only get so many hours in one day. I make my meals the night before and everything is ready to go to the office with me in the morning. Skipping a meal is bad! My blackberry goes everywhere with me as my schedule is booked every hour so you'll want to pay attention to this part it's key.....PUT YOUR WORKOUT IN YOUR CALENDAR AS ONE OF YOUR APPOINTMENTS!!!! Ladies would you miss a hair appointment? The answer to this is NO. So I ask you this, if your hair is important enough that even the most deadliest of natural disasters wouldn't keep you from making it to the salon why isn't your body? I guess while you're in the hospital having test after test run and at the doctors every other months for antibiotic they'll all say "Man her hair looks great"! P.S. you may not use the I can't leave the office to go to the gym excuse here....if you are a gym member you have before or after work and if you aren't a gym member you have outside, home, or even at work during a break. 

I was at a health screening for work last week and I had a women tell me that she was over weight because she couldn't walk on the treadmill anymore because her knees hurt. I told her to use a recumbent bike instead which is less impact on the knees. She said "I can't" (shocker I know) because that would hurt her tail bone. I apologize in advance if my next statement offends anyone but in the back of my head I was thinking look lady your butt is plenty big enough that it should provide some cushion. Don't worry I kept that comment in my inside voice. My point is people there IS ALWAYS a way you can modify ANYTHING to make it appropriate for the age and fitness level while spending no money at all. And because I am 200% sure of this comment if you think I am wrong and I can't give you a solution to your problem I will train you for free for a month! So bring it because I got your solutions. Just think of me as the magic pill 90% of Americans are so desperately seeking.

At home workout tip of the day....Basic: wash your floors with a rag instead of a mop. You can pad knees for comfort, after a small section of floor do some push ups they can be on your knees "girl" push ups or regular it's up to you
More advanced: wash your floors with a rag while holding a plank position and moving around the area

Set a goal, make it attainable and make it smart! Baby steps are steps toward a healthy you!


My workouts have looked like this.....
Weight this morning was 139lbs

Friday I did 45min of TRX, 20min of Pilates reformer and 30min of cardio on EFX
Saturday I did 5hours of Pilates at a training.....every muscle in my body is aware today :D
Today I rested!

Two days in one post :)

Good Morning....

So I have been taking a much needed rest the past few days. Got my leg workout in on Friday and did back yesterday. I weighed in at 139lbs. I use the same scale every morning just after I use the rest room and before I eat anything!

Fridays leg workout.....

Leg press super set narrow/wide 3x15 @ 185lbs
Calf raises 2x30 @ 185lbs
Leg extensions 2x25 @ 55lbs
Freak blasters 2x20
Inner thigh 2x25 @ 90lbs
Outer thigh 2x25 @ 90lbs

Yesterdays Back workout......

Lat pull downs 2x12 @ 80lbs 2x12 @ 70lbs
Cable rows 4x16 @ 120lbs
Bent barbell rows 4x8 @ 65lbs
Dead lifts 3x10 @ 105lbs (wanted to do more but had some guy staring at my ass the whole time so I stopped because the alternative was punching him!!)
Shrugs 2x30 @ 20lbs


Time to step up my game in the the gym. Next week I will increase the intensity and cardio. I will also be checking my bf to see if it has changed. Going to get a chest and tri workout in today!

Tip for the day....Drink lots of water!  Your muscles are made up of 70% water! When you are dehydrated you can have symptoms of....
Fatigue
Digestive discomfort
Headaches
Constipation
Anger

Enjoy!!

Just a little Bi's

Morning weight for Wednesday.....142lbs

Cable curls 3x15 @ 40lbs
High cable curls 2x15 @ 30lbs
Machine preacher curls 3x15 @ 30lbs
Incline DB curls 3x15 @ 10lbs

30 min of cardio to follow..

I was planning on getting more in but the gym was packed. I was happy with what I got. Im really starting to notice things changing and my goal before I start to cut for the show is to get to 12% body fat. I body is ready it's just getting the mind to follow along.........