Posts Tagged ‘Weight Training’

Staying positive, running to lose fat NOT muscle, & Building up my guns!!!

Zoe and I had a great run this morning! I swear on run days, Zoe wakes up extra early lol. I haven’t been sleeping well, so she had to drag me out of bed this morning. It actually worked out well, because Josh had to leave earlier than normal, because his debit card info got stolen. Someone in Florida was on a shopping spree, so he had to run by the bank to fill out some paper work to get his account settled. ¬†Luckily the bank caught it! YIKES! We have NO idea how they got his info. It’s kinda stupid really. Whomever it was made purchases from stores in Florida in person. So with knowing the time, date, and location, some of the stores could have cameras, therefore busted criminal. Not the wisest heist lol, (criminals aren’t usually the brightest people though). Hopefully they get caught and learn their lesson!

We aren’t the type of people to play victim. We shrug it off as bad luck and move on! ūüôā Just stay positive and keep smiling, that is our motto!

Hard not to smile when we wake up to this everyday! ūüėČ

Okay, back to the run lol. Zoe and I always get ready together. Wash faces, brush teeth, get dressed, and slather on sunblock. Even on the gloomiest of days, which incidentally today qualified for.

She likes to help put the sunscreen on

I’m ready to run Mama!!!!

Like I said though, we were all smiles! Zoe even made fun of me while I warmed up. Apparently watching mama do a few warm up exercises is hilarious!!!

We went 1.72 miles with a time of ¬†23:43 Which isn’t horrible, since we had to stop to put the rain cover over Zoe, then she ran the last stretch. She is really getting into running! She puts her all into it, that’s for sure!!!

Thumbs up from Zoe on our run!

Once home, I sat down and started reviewing my goals from September and making my new goal list for October! Gotta make sure you are on point with your goals! I for one do not want to be spinning my wheels, so I make sure I have all my short term goals ready! You have to check off the short term goals to reach the BIG ones!!! Tell yourself I’m going to succeed, and DO IT!!!

With my new found love for running, I have had concerns with losing my muscle mass. So like everything else, I started researching! I now know with running my body can go into a catabolic state (tissue burning) rather than the anabolic state (which I need to build muscle).

When I run my energy is burnt in this order;

1) Carbohydrates (both stored and direct from foods)

2) Fats (from foods and as stored cells)

3) Proteins (amino acids from muscle tissue)

I also learned that Cardio exercise actually helps you build muscle by enhancing your recovery from weight training by promoting blood flow and oxygen transport to your muscles.

I also learned that I want to keep my target heart rate at 75-85% ¬†At 75% my heart rate should be 155 at a 1 minute count. I used the 220- age formula to get that number.¬†The simple formula: Take 220 and minus your age which is accurate to approximately +15 BPM. You then take that number and multiply it by .75 – .85, which will give you your percentages of 75% — 85% of your Max. HR.¬†Or you can run till you know your heart is really pumping and you can still talk without being¬†extremely¬†out of breath. I prefer the more precise method!

I decided I will continue to run 3 days a week. One day I will run around 3 miles, the other two I will run 1.5-2 miles. Staying with the 75% max HR will burn fat and not my muscle!

Speaking of muscles, ūüėČ Today is bicep day! I LOVE working on my guns!!!! LOL

Today’s workout

Close grip EZ bar curls 4 sets of 12 or till muscle failure w/100 jump ropes between each set

Cross body hammer curls 4 sets of 12 or till muscle failure

Preacher curls 4 sets of 12 or till muscle failure

I am off to work on my guns!!!! ūüôā

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Non Scale Victories and She Hulking, What’s really up with Weight Training!

I know it’s a great day when my hubby looks at me and says “Wow babe, Your back is getting into beast mode! Nice!!!” It is so awesome when my hard work gets noticed!!!! I have definitely come a long way since last year!

I have been keeping pictures of my weight loss progress for over 2 years. I didn’t start keeping muscle building progress pics till October of last year. I wish I had started sooner! ¬†I was posting pictures once a week. I decided that was a bit obsessive, so scaled back to once a month. I haven’t posted any progress pics since September 1st and ¬†I wasn’t planning on posting any till the last day of the month, but couldn’t help it after Josh’s comment lol

The pictures say a thousand words! I weigh the same in both pictures, which is around 150lbs. I am slacking on my September goal of 145lbs lol ūüėČ I am hoping I will be closer at the end of this week. Either way, This picture is proof enough that the scale does not determine how you look or your health! I will admit, I do still look at the scale, but I am not half as obsessed with it as I use to be! Not looking at the scale may have to be an October Goal!!!!

I am working harder in the gym than I ever have before! My goals are becoming reality, which is awesome!!! I still have a long way to go, but I know I will be where I want to be soon!

My weight training is as ever changing as I am. I never keep the same workout. I am trying to prevent plateauing again. The funny thing is, even with all the weight loss and slimming down, I still get women who ask why I am trying to look like a man?  I truly do find this hilarious!  Just to reiterate what I have said before, I have no desire to be a man, nor look like one!

The simple act of lifting weights does NOT make you get bulky. Weight training tones and tightens your muscles. To get larger muscles or bulk, you have to eat tons and train harder. It is actually quite hard to build huge muscles. Which is why I am so amused when women think they are going to become She-Hulk!

It is hard for men to get this big ladies lol chances of you getting a body like this with basic weight training, is non existent! Weight training has so many benefits.

  • Whether you are over weight or even under weight, weight training is going to give you the sculpted lean look you have always desired!
  • With being happier with your body, you tend to develop self esteem and confidence!
  • Your Stamina,¬†Flexibility, Balance,¬†Coordination,¬†and Injury prevention increases.
  • You increase bone mass and density, which for us ladies is VERY important!
  • It builds your immunity against illnesses
  • It helps you sleep better
  • I am proof ūüėČ It helps with depression!!!
  • Weight training plays a role in¬†disease¬†prevention.
  • Your energy levels increase. Being a mother of an over active toddler, that is very important to me! Anyone who knows me, knows I am now always active and doing something!
  • You get a boost in your metabolism.
  • Improved posture
  • Better control over your blood sugar
  • And it even boosts brain health, by keeping your brain active!

I honestly wish I had started sooner! Now I am addicted to it and I look forward to hitting the gym everyday! Speaking of the gym lol, it is about that time. ūüėČ It is Shoulder day again.

My routine for today will be :

4 sets of 12 Arnold Press w/100 jump ropes between each set

4 sets of 12 One arm lateral raises

4 sets of 12 Front plate raises w/100 jump ropes between each set

4 sets of 12 Lying rear delt raises

Someday my shoulders will be closer to what I want them to be!!! I just have to keep at it! Hope you all have a Terrific Tuesday!!!


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Learning about Gymnastic Rings and trying a New Recipe!

So I am gearing up for October to be a huge month! We have Josh and my birthdays, A VitaCost Giveaway, the October Renegade Challenge, and now I am in talks with FringeSport.com about trying out some of their Gymnastic Rings, and possibly giving a set to one of my lucky readers!!!! Pretty exciting right?

I had a comment on yesterdays post from Danielle at¬†itsaharleyyylife.com, about her doing Ring push-ups at CrossFit. I have yet to go to CrossFit, so I really wasn’t sure what Ring Push-ups were. I looked them up and they look awesome!

So clearly, when I found out about FringeSport and their rings, I was stoked! There are SO many workouts you can do with Rings, so what a fabulous addition to any gym!!!

Ironically, Yesterday was chest day. I could have used the rings lol ūüėČ It was a great workout and I am definitely feeling it today!

I finally feel like I am getting some progress! I added 100 jump ropes in between each set, just to help burn more fat and keep my heart rate up! I think with that and my running almost 2 miles Three days a week, I should be able to accomplish my September goal! ūüôā That makes me SMILE!!!!

I also made a new recipe yesterday! I kept seeing these awesome recipes and pictures of randomness stuffed into avocados. They all looked SO good!!! I wanted to use some of the roasted turkey I had left over from Tuesday night’s dinner. Whenever we roast a turkey, we have left overs for days!!!! Love it!!!

Well, I decided to do a Avocado, Lime, Turkey Salad! It turned out better than I had imagined!!! Zoe was so excited about dinner lol

Ingredients you will need:

  • 2 Cups Shredded Turkey (Obviously¬†you can use chicken too)
  • 3 small/medium Avocados
  • 1/4 Cups Chopped Onions
  • 1 Cup Chopped Spinach
  • 1 Large Garlic Clove Minced
  • 1 Cup Greek Yogurt (I use Fage brand I think it taste most like Sour Cream)
  • 3 Tbsp Milk
  • 1/4 Tsp Chili Powder
  • 1/4 Tsp Ground Cumin
  • 1/4 Tsp Kosher Salt
  • 1/2 Of a Fresh Lime Squeezed

(I used the other half of the lime as well as Cayenne Pepper as garnish)

Okay to start, you shred the turkey. KItchenAid mixers are great for this! Just clip in your bread hook and turn it on low and let it go to work. Thank you Courtney at JourneyOfADreamer.com for that helpful tip!

From there, cut the avocados in half, score a grid into them, and use a spoon to scoop out the cubes.

Set aside the skins, you will be using them as the cups for your salad. Add the rest of the ingredients and stir. Don’t forget to squeeze the lime! ūüėČ

Fill each avocado half, sprinkle with Cayenne Pepper, and garnish with a thin slice of lime and enjoy! ūüôā

Not to toot my own horn, but these were AMAZING (Toot toot) lol and they are healthy!!!

Nutrition Facts
  6 Servings

Amount Per Serving
  Calories 250.3
  Total Fat 15.2 g
  Saturated Fat 2.5 g
  Polyunsaturated Fat 2.0 g
  Monounsaturated Fat 8.8 g
  Cholesterol 32.9 mg
  Sodium 157.6 mg
  Potassium 628.6 mg
  Total Carbohydrate 10.6 g
  Dietary Fiber 6.2 g
  Sugars 2.2 g
  Protein 20.0 g

What do you think of all the excitement for October? Do you CrossFit? What is your favorite Ring workout?

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Plan to avoid the plateaus…

So this week was chaotic for me and I only hit the gym 3 times vs my normal 5-6 times. I tend to beat myself up about it, when in all¬†actuality¬†sometimes a break isn’t a horrible thing.

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        This week I am changing my routine up a little, mainly because I think my body has hit the dreaded plateau again. I actually love change, because it makes everything new and exciting again! I am adding some cardio drills to my routine and changing my lifts around.

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     I workout at home and typically, I research online to figure out a new plan of attack. Josh is a huge help too! He knows a ton about lifting and has taught me a lot about how to work muscle groups properly. When lifting, I do one muscle group a day. For example today is shoulders, so I will do 4 lifts. I only do one muscle group, so I can concentrate on every aspect of the muscle rather than rushing through a full body workout. I have experienced in the past, that less is more. With the shoulders there are 3 main areas you want to hit, the Anterior head (Front portion of the shoulder muscle), Middle head (Middle side of your shoulder), Posterior head (or your rear delt, back of shoulders)

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¬† ¬† ¬† ¬†That being said, each muscle group has certain areas that get worked with certain exercises. I research each muscle group like this and find different lifts to change up my routine. With having the internet, it is quite easy to come up with a different routine every month or so. I typically use Bodybuilding.com, because they are easy to navigate. Plus, they have a ton of info not to mention a bunch of ¬†free 12 week programs already written up. However, now I just like to write my own. ūüôā

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¬† ¬† ¬† ¬† ¬† I started to add a bit of cardio this past week, but like I said I slacked, so didn’t see a change. I am writing up some cardio drills to start doing. I am not a fan of cardio, but I know in order to burn off a little extra body fat I need buck up and do some lol. I have built a ton of muscle over the past few months, but it is somewhat hidden under a layer of body fat. In a perfect world, I would own a treadmill and or swimming pool lol, but alas I do not. It is hard for me to go run, because I have an overzealous toddler who doesn’t like to cooperate and a hubby who works long hours, so my other option is to come up with cardio drills that I can do here at home. It actually works out great, because Zoe does them too and enjoys them very much! Kids and cardio mix quite well!!!

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¬† ¬†As much as I hate cardio, it will mean the difference between me looking like this…..

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¬† ¬† ¬† ¬† To something more like this……

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      I have small goals I need to accomplish before I can get to my ultimate goal. I know every week when I look at my pictures, I am getting closer and closer!!!

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     Do you have a plan of attack to accomplish your goals? How often do you change your routine? Do you involve your kiddos or family in your workouts?

Digging deeper and pushing through, not just your workout, but your life!

It is Fit Friday! Today is shoulder day in the gym. However, I neglected to do my leg workout last night. I watched the Olymipics instead. Not a good excuse lol, but that is the reason why. So I decided to get my leg workout in during the day and tonight when Josh gets home we can do Shoulders together. I like to have a spotter on some workouts, plus it is great to have your hubby pushing you to go harder!!! Josh is great for that! He is one of my biggest motivators as well as my biggest fan ūüėȬ†

My legs have always been a negative in the personal view of my body. Most people will never see me in shorts. (Until today lol)  A dress? Eh, only in super high heels lol, but that is on rare occasion as well. I am more of a jeans and T-shirt kind of gal. I use to hate leg days, but they have become one of my favorite workout days. I have grown to love squats as well as calf raises. I never had much of a booty when I was younger lol, but it is coming in quite nice!  No matter how much I may like a certain workout day, some days I just feel like BLAH and have to dig deep to finish my workout strong! Sure, any workout is better than no workout, but why not just give it your all while you are there!!! This is when I push myself into what I like to call Beastmode! However sometimes, it is hard to get there!

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¬†On the days I am not motivated, I simply look at my before pics and see how far I have already come! I also follow several inspirational people on Facebook, Twitter, as well as several blogs! These wonderful people and pictures help me get my tush off the sofa and in the gym. Simply by just getting into my workout clothes and shoes is a huge step to walking down those stairs. I am blessed to have a home gym in my basement. It may not have everything I want, but for now it does the job! It has helped turned many I can’t moments into I can, I will, and I did moments!

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¬† Today was a day that halfway through my workout, my mind said I was done. I wasn’t done!!! I still had work to finish. Learning to change your own mind and push through a workout or any life trial, can sometimes be very difficult! Sometimes that negative person who still lives in that little nook in the back of your brain wakes up and tries to make you believe you just can’t finish the task at hand.

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¬†I have goals! In some people’s eyes they are HUGE goals. I have been told by some, they are unrealistic. I beg to differ! ūüėČ Everyday that you push yourself and do what you know needs to be done, is one more day closer to being where you want to be! With that being said, I did push through my workout!

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ImageI DID FINISH AND I FINISHED STRONG!

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¬† As much as I fought with myself to finish, I beamed with the feeling of accomplishment when I did complete my workout! Most times, we are our own worst enemy in so many aspects of our lives! No one else is going to get you through this life! Everything is up to you! You can either ignore your issues and let that negative little person take over your entire mind, or you can send them an eviction notice and take charge! Life is too short to spend keeping yourself down. This way of thinking has pulled me out of depression. It applies to every aspect of my life, not just my fitness goals! ūüôā No matter what,¬†there is always a way!

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¬† ¬† ¬†What motivates you? What helps you push through those negative “I Can’t” moments? What is your favorite workout day? Do you have anything you would like to see on my blog? Do you have any questions for me? Feel free to drop me a line I love to interact with my readers!!!! I hope everyone has a Happy and Fit Friday!!! Thank you for stopping by!!!!

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