Archive for February, 2014

Got Training Pains? I Have A #Giveaway For That!

No matter what kind of training or workout you do, one thing we all have in common is post workout muscle soreness.

I even get some minor bruising on certain training days. With my upcoming move, this month has been rough on my body to say the least! I have been pretty sore every morning. Foam rolling and stretching help some. I was actually contacted by a company called Zim’s.ย ย They specialize in Naturally based products formulated with herbal ingredients. Products like pain relief, skin care, lip care, diabetic living and first aid.

When asked to review their new pain relieving gel Zim’s Arnica Maxย I jumped at the opportunity. I have used several different types of pain relieving gels and creams. Biggest thing I look for in products like this are: Effectiveness, Smell, and how it absorbs into the skin.

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Arnica Max is a colorless gel. It absorbs quickly into the skin. It is light weight and does not feel greasy. This is important to me. I hate when a product is greasy, because it usually stains my clothes, sheets, etc. If it is not quick absorbing I have to wait to get dressed, lol another pet peeve.

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The smell is light and goes away quickly! This is HUGE!!!! No matter what time of day, no one wants to smell bad or overpowering. I can apply this product before bed and not offend my husband ha ha. I can also apply it right before the gym and not worry about stinking out the people training in close proximity ๐Ÿ˜‰ Nobody wants to be “That” person at the gym.

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I was actually greatly surprised by the effectiveness. My back training is brutal. I am typically pretty sore for at least 3 days. This past Monday I PR’ed on my deadlift. I was able to pull 205lbs for 3 reps on my 5th working set. To boot, had awesome form and my back did not roll! I was stoked to say the least. Although I was excited to finally get past the 200lb mark, I knew this was going to come with a painful consequence. I woke up yesterday sore as all get out! My lower back, hamstrings and glutes definitely were tight and painful. Rubbed down with Arnica Max and within minutes was ready to go kill my training. I truly am impressed with the product! You can find Zim’s products just about anywhere: Walmart, Target, Walgreens, Amazon.com, etc

Zim’s ย has been awesome enough to sponsor a giveaway for one of my special readers!!!! Follow the rafflecopter below or check out my giveaways page! Good Luck!!!!

a Rafflecopter giveaway

 

Monday Monday Happy Monday

Sorry I have been MIA!!! Between moving and training I have just been wiped! I promise I have some great things in store to make up for it ๐Ÿ˜‰ For starters, I currently have a stellar giveaway going for a RepFitness Medicine ball! CLICK HERE to get entered to win

Today is Monday. It is also the last week before the move. I am excited, not just to move, but also because Josh decided to surprise me by refurnishing our home. We successfully have sold almost everything, with one more garage sale on Thursday, then we move on Friday. I am stoked to see what he has picked out! It is an awesome way to start the week!!!! Training has been going great. I am still losing and leaning out nice and slow. I am more than ready to get this week started!!!!

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Let’s get out there and show this week what we are made of!!!! Hope you all have a fabulously fit day xoxo

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Happy Monday!

Happy Monday!

I am stoked, not just because I can’t wait to get back to my training, but because it is also REFEED DAY!!!! Yeah buddy, bring on the carbs….

Today I train delts, back, HIIT and some posing practice. I plan on hitting some PR’s today ๐Ÿ˜‰ Let’s get motivated! As always I start with a little Lady Swole Monday.

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my motivation

Hope you all have a fabulously fit day!!!

Built By Saturn Supplements

Saturn Supplements - Vitamins & Supplements

Use Code SBSC For A 10% Savings On Your Total Order

Build With The Power Of The Universe

 

Rep Fitness Giveaway!

As promised, here is a HUGE surprise! I was contacted by one of the owners of Rep Fitness to check out one of their Medicine/Wall Balls. If you haven’t heard about Rep Fitness, here is a little back story…

Rep Fitnessย was started in 2012 by two brothers with a love of fitness. Our goal is to bring you fitness equipment that meets the quality standards we would look for ourselves when purchasing fitness gear. In addition, we think it shouldn’t be up to the consumer to search endlessly for detailed reviews of the products they’re interested in. We make this easy for you by actually buying many of the products we sell and doing detailed video reviews to help eliminate any doubt about whether the product is right for you.

Lastly, we’ve incorporated a user-review area for every product we sell, so whether you loved it or hated it, you can let the world know and help guide others to the right gear. We hope you enjoy our site and will help support our efforts by making your next purchase here or spread the word that Rep Fitness is the place to go for the best gear and the most detailed information about fitness equipment.”

About Rep Fitness

Needless to say I was really excited to see what they have to offer! I normally train at a local gym, but do have active rest days and on occasion can not make it to the gym, so having a Medicine/Wall Ball at home is AWESOME!

DSC_6933I am highly impressed with the quality. The stitching is heavy duty. It can really handle a beating. In the past week Josh and I have put it to the test with wall balls, but obviously it is not limited to ย just that. You can get a full body workout squats, lunges, woodchops, situps, etc

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The training possibilities are truly endless. The come in 8, 10, 14, 20 and 30lbs

CLICK HERE to check them out!

The owners have been generous enough to let one of my lucky readers try a Medicine/Wall Ball for themselves!

a Rafflecopter giveaway

 

Relax…What’s That Mean???

Goodness I have been so busy this month! I am in dire need for some down time. I can not wait for this move to be over!!!

I have been successfully sticking to my training as well as getting the house packed up. Yesterday was quite the challenge. Moving all the boxes and furniture to one central area by myself after training legs was a lot harder than I had anticipated ha ha ha. I am feeling it today, that’s for sure! My legs are finally leaning out nicely. I am seeing more muscle definition. If you have been following me long, you know this is a big deal!

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I am hoping my quads grow a bit more. My legs have always been my weak spot. Stoked to say the garage sales have been going much better than we anticipated! We are actually having one today instead of tomorrow. Josh knows I need to relax, so for Valentine’s day he has a family day trip planned. Not sure what he has up his sleeve, but I am sure it will be fun and amazing! I know we are going out to eat for lunch to Texas Land and Cattle Steakhouse. He had to tell me that, because he knows I have to plan my macros ๐Ÿ˜‰ I have never been there, but we have been told they are really good. I am going to have a 9oz Smoked Sirloin, grilled asparagus and a side salad. I am sure it will be amazing. I love steak, so this is a welcomed Valentine’s lunch.

We typically don’t do a lot on Valentine’s day. Usually just little stuff for Zoe, so I am curious about this year. Do you normally celebrate Valentine’s day, if so how? Do you plan your meals before you go out, or just wing it? Hope you all enjoy your day! Be sure to check out my sponsor and their amazing supplement line!!! I truly would not be as far in my progress without them. I stand by their products 100% best quality supplements out there!

Built By Blood, Sweat, Tears & Saturn Supplements

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Toxic People…Who Needs Them

When starting a new goal or lifestyle change, you are already a bit out of your element. Friends and family have a way of either supporting you or discrediting your effort. Something I have learned on my journey is that if you want something bad enough, you have to do it for you!

Today is it’s own motivation kind of day. Not in the sense that you need the mind frame to get out there, but more so that you need to stick to your guns and love yourself. Stop allowing others thoughts dictate your actions.

Those people have a problem with themselves. It is time to build OURselves up and stop allowing these people to bully us!

Over the years I have been slowly removing toxic people from my life. Even family members and “close” friends. It is hard to say I don’t feel bad or guilty about it, but I am happier now. If someone takes the time to belittle you or your dreams and efforts, then they aren’t worth yours. I am in this life to be happy and spread love. If I am surrounded by negativity, then that is near impossible!

Take charge of your life and stand up for your happiness!

Let’s be fierce, strong and free from anything that doesn’t make us happy. Get out there and accomplish your dreams and goals. Leave the doubters in your wake!

Hope you all have a fabulously fit day xoxo

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It’s Monday! Time To Get Motivated!!!

Happy Monday! The weekends are typically rest days for me, but I have been working around the house to get everything ready for the move. I am tired, but more than ready to get back to my training!!!!

I am excited to train hard this week! My body has been changing so much, so fast. I am loving every second of it!!! Hope you are all as stoked as I am to get started!!!

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This lady is NOT giving up! ๐Ÿ˜‰ 17 weeks out and more driven than ever!!!! Hope you all have a fabulously fit day!!!

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Use Code SBSC Toย Receive 10% Off Your Total Order

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Refeed Gone AWESOME & More Training Exercises Added

So excited this morning! Yesterday was my refeed and it was GLORIOUS!!! I woke up this morning and took my measurements. I am down 2 inches in my hips and over an inch in my arms and thighs and my bf% is down 1%

Actually more like 400g ๐Ÿ˜‰

I also will now have a refeed day every 12 days rather than every 14. This will help with my fat loss and keep my body on track. I promised I would share more of what I have added to my training. Due to my hubs needing my car on Tuesday, because of of the snow, I took the day off so yesterday was Legs and Bicep training. Here is what I have added to both of those ๐Ÿ˜‰

Biceps I started doing what is called Prone Incline Dumbbell curls You can CLICK HERE to see a video.

I have also added close grip barbell curls

On legs I started doing another superset immediately after my front/back squat superset. I do a wide/narrow leg press. This has not only made my leg training more difficult, but I am really seeing some awesome results!!!

As you can see, I haven’t added a ton to my training. Just a few things to help really carve my muscles out. It is always a learning process. I am continuously trying to find ways to make improvements and get the most out of each and every training session. I am loving the changes I am seeing in my body as well as the learning process.

Hope you all have a fabulously fit day!!! Please take some time to check out my sponsor Saturn Supplements

Saturn Supplements - Vitamins & Supplements

Use Code SBSC For A 10% Savings On Your Total Order!!!!ย 

Build With The Power Of The Universe

 

Questions Answered & A Little Love For My Haters ;-)

Whew, haters are out in full effect this week ha ha ha

Luckily I have some AMAZING people in my life who shine more love and kind words on me than those haters can even fathom! It’s okay to hate ha ha ha I am not mad at you ๐Ÿ˜‰ Most of my hate mail this week has been about my food posts. I guess people just can’t imagine that someone can get into competition shape without restricting all the good stuff. It actually can happen! I am still losing fat. My body fat % is steadily reducing. Again, I do not eat junk all day, but if I can squeeze a goody in, you bet I do it!

I watch my measurements and progress closely, so I know if I need to change things up. Not to mention I have several mentors who have been guiding me the whole way. they are pros for a reason ๐Ÿ˜‰

A few days ago, I mentioned that I have added a few things to my training. One is that I do delts and back twice a week now. One of those days is the same, the other I have added a few things that I wasn’t doing before.

For Delts and back I now do one hand Rear Delt Cable Flyes

I also added Face Pulls

Bent over Barbell rows

Deadlift (If you don’t know, Sarah Backman is a beast!!!)

Close Grip and Wide grip Pull ups I do a super set of these

And V grip or close grip lat pull downs. I typically do these after regular wide grip lat pull downs

I will add the extras from my other training days in the near future as well. I like showing the videos over pictures because I think it gives a better visual. Like I also said, I have been doing my HIIT 3 times a week. Typically Monday (Delt/Back), Wednesday (Legs) and Friday (Delt/Back) I do sprints on the treadmill. I try to keep it simple. I do 10 mins of HIIT then walk at 2.5 speed at an 18 incline for the remaining 5 mins. In this video Natalie shows how you would hop on and off the treadmill during sprints. Makes it so much easier!

I will post what I added to my Bicep/Tricep and Leg days My chest days are pretty much the same other than going heavier. Hope that answers some of the questions I have been getting lately ๐Ÿ˜‰

Have a fabulously fit day xoxo

 

It’s Monday! Let’s Get The Week Started Right!!!!

Woot It’s Monday!!!!

I hurt my ankle last Wednesday either during leg training or my HIIT. Either way, it was really bothering me the rest of the week. I had to tape it up really good on Friday to get through my sprints. Saturday and Sunday were dedicated to rest. I kept it elevated and iced. Although I will have to keep it taped this week, it feels SO much better now and I am ready to smash this week!!!! Let’s kick this week off right with a little Lady Swole Monday!

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I am ready to kick this week’s butt!!!! 18 weeks till my competition and I have never felt stronger!!! Let’s get after it ๐Ÿ˜‰

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Hello February xoxo

Ready to set those February goals? I certainly am!

Last month went by fast, but it really was a great month! I expect that February will be even better ๐Ÿ˜‰ I have a lot to accomplish this month, but am excited to get started!!! I think it is very important to establish small steps to climb to achieve your goals. This is why I take the time to set these monthly goals. Although they may seem small or somewhat meaningless to most, each one is a small step towards accomplishing my dreams.

    1. My first goal this month is to truly embrace the IIFYM lifestyle. Last month I got into a lull of sorts. When I readjusted my macros my carbs were suppose to go up. This made me nervous. I know not to be scared of carbs, but to be completely honest I was terrified. I was scared that I was going to reverse everything I had already accomplished, so I dropped them to just below 100g. My weight/fat loss stalled…..I seriously started to freak out. After talking to some others who follow the same lifestyle and they reminded me why we switched to begin with and to trust the process. I raised my carbs up and what do you know, it worked! Words of wisdom for the month are…TRUST THE PROCESS!!!!ย 
    2. Stop worrying about what others think. I have been getting a lot of negative feedback on my diet choices, my muscle gains, lack of boobs, some who think I am on gear, etc…. Most days I could really care less what others think. Although some days, I do let some things get to me. I am human after all and I do have feelings. I need to remind myself of how far I have come, how none of those people have had any relevance to my journey and that what they think does NOT matter. I love myself and that is all that matters!ย 
    3. Finish getting the house packed up, cleaned and the garage sales done. So far we have been having some incredible turn outs. I am amazed at how many people brave the elements for bargains ha ha ๐Ÿ˜‰ We have literally had people waiting outside our garage for us to open the door to buy stuff! These people are vultures ha ha ha. I am not complaining though. They are certainly not looky lou’s they come, they buy and they leave. We decided to only have the sales from 10am to 12pm and as crazy as it sounds that 2 hours is busy, then the action stops and our garage is almost empty. We do have some items that just don’t seem to be selling. I think we will donate whatever is leftover. We already decided to donate all of the clothes and toys that we are parting with. We have already made enough to refurnish most of the house and we haven’t even sold all of our current furniture yet! All of this work makes for an extra busy month, but it is all worth it!ย 
    4. Keep my training pace up. I have picked up the pace of my training and have been keeping my rest periods limited to 30-45 seconds. I am still pushing myself to lift as heavy as possible. I thought for sure that I would have to reduce my weights during my cut, but I have actually made some PR’s! A lot of my lifts are heavier than they have ever been and I know typically people do not grow during a cut, I feel as if I have. I have gained strength and size. I have also started implementing HIIT 3 times a week. Before I tried to, but wasn’t that great with it. I always had a negative emotion towards cardio. Well, I have since decided to buck up and just enjoy the process. I started doing sprints on the treadmill. I run at 8.5-9.5 speed for 30 secs the rest 30 secs. I do this for 10 rounds then walk at 2.5 speed at an incline set at 16.5-18 for the remaining 5 mins. My body fat has dropped and my skin is tightening up. I MUST keep this pace up!ย 
    5. Get my competition entry forms turned in and paid for, find and reserve my hotel and pick out a post competition restaurant. ๐Ÿ˜‰ I received my NPC card yesterday, so now I have my number and can get my entry forms turned in. Since Overland Park is a couple of hours away, I need to find a hotel near the competition that is in our price range. Josh wants to take me to dinner after the competition to celebrate all my work, so I also need to figure out what I would like to splurge on. It is an exciting time and I am still 18 weeks out ha haย npc
    6. Keep supporting the amazing company that I am honored to say has been sponsoring my journey! Since exclusively taking Saturn Supplements, my results have been phenomenal. I truly believe in their products because of the quality. I am excited to continue my journey with this outstanding company and to grow with them!

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I thank you all for your continued support!!! Hope you have a fabulously fit day!!! xoxo

 
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