Tuesday, December 31, 2013

Meal: Stuffed chicken

I like trying new recipes, especially healthier forms of what I see in the restaurants or whatever recipes I find, this is just something I have found all over the place, made in so many different ways, and its rather simple.

Stuffed chicken with cheese and a veggie.

I took 10 medium thick boneless chicken
bag of veggies--I used broccoli
Feta cheese
favorite spices on top


Lay flat the chicken, put veggie, cheese and roll up. Tooth pick each one. Put in over at 375 for about 30 minutes. Bammo-- dinner is ready and plenty for later.
Enjoy

Thursday, December 26, 2013

Quick workout- Post Holiday and can't get to the gym.

Need a quick workout and can't get to the gym? No equipment needed. Well no problem.

4 sets of 15

Situps
pushups
Dips
Burpees
lunges (front)
body weight squats
jumping jacks

New Year resolutions -- Weight loss goals

Around this time of year you usually hear people talking about the usual New Years resolutions--to lose weight, etc etc. 86-- that goal and aim to be healthy.
I gained 20 lbs of muscle this year all LEAN mass.

East standard guidelines:

Eat clean.
Workout daily
Don't eat crap all the time

Pretty easy formula, no crazy diet plans, its a lifestyle. Whatever your goals are this year, good luck with them. Prepare so you don't fail, those that fail to prepare will. Its in your hands. Love, peace and all of that, stay healthy and continue with your goals in 2014.

Friday, December 13, 2013

Enjoying the holidays

As fitness gurus, you see it all, people going overboard about training, living the lifestyle, prepping, your foods and eating clean in order to fully get the results you want. You do this since you know its not an easy solution--there are no "welfare lines" so to speak to get the look you want. There are no hand outs, only hard work, dedication and a clear head. Everything affects the body. But one thing to understand is to know when to decompress and not be so stringent on your routine.

Sure, enjoy the hoildays with family and friends. Not saying eat an entire feast, but having a slice of your gram's apple crisp and your mom's stuffing, is not going to kill you. Enjoy these moments, enjoy the food and enjoy your good company. But to remember to keep your training going obviously, continue to work out, eat your regular schedule meals and don't fully engore yourself, you will be fine. Unless your going to eat like this for a week, I would not be fully concerned about a few days here and there enjoying yourself.

So, relax. Don't freak out. Leave your containers of food at home and use common sense. Use a smaller plate and fill up on your favorites. I know myself, I can't say no to stuffing, and pecan pie-- so I will be saving room for plenty during the course of the holidays.

Wednesday, December 11, 2013

Meal: Crock Pot Chicken

Quick way to make a whole chicken or a small turkey.

Cut up whatever veggies and mix with spices you want to use. I used garlic, onions and peppers--with salt/pepper/olive oil and paprika.

Stuff chicken with veggies.

Put Olive oil, pepper and some paprika on chicken.

Set Crock pot on high for 5-6 hrs or on low for 9-11 hrs.
Clean eating on the go, quick and simple. I normally stuff a chicken prior to bed before going to bed, put it in the crock pot and wake up to the house smelling amazing. I often change it up what I will stuff the chicken with as well, depends really what I have on hand. So this really makes for a very budget friendly recipe.

Thursday, December 5, 2013

Fitness people are selfish?

There has been so much news about fitness lately and how its selfish to put your fitness goals before whatever. Between getting into peoples business about their pregnancy, their lifestyle and how they raise their children. Mind you most of the comments that are negative are from angry, lazy people so really how much can you really trust their comments. If putting down a twinkie and picking up a dumbbell seems selfish to you, then thats fine. You are welcome to your own opinion, but someone taking care of themselves in every shape imaginable working out, eating clean, mind-body-soul, people consider selfish??

To each their own. We need to learn how to accept everyone for who they are. I don't sit on a street corner and preach my clean eating, paleo crazed and fitness lifestyle. But obviously if someone seeks guidance I will help in anyway shape I can. Personally I find such narrow thinking gets people in trouble. Learn about what you're talking about your trash talk it. Get educated. The women and their families, that are focussing on fitness with their families are passing down a great model. Live healthy. Mind you there are so many ways to do this, its just not subject to working out at the gym, but to have a full lifestyle surrounded by the focus on being fit and healthy. This movement I am proud to be part of.

To all those that like to comment on pregnant women working out, or how certain women have too much muscle? How much can you bench? Hows the view from the couch? Yes, must be nice while eating your mayonnaise fried crappy food from your couch. Are you still unhappy way you are? Thats fine, but don't hate on someone that you are jealous of. You could accomplish the same goals.

Remember doing the same old will just accomplish the same result. If the same result is not what you want, change it. Simple as that.

Rant over for all my fitness crazed loves out there. Live well.

Monday, November 25, 2013

Back and Biceps @ Home Work Out

Back - Bicep @ Home Work out

4 sets of 10
One arm Dumbbell/Kettlebell rows
Bent over barbell/Kettle Rows
Overhead jumping jacks weighted
Planks
Supermans
Back Extension on Stability Ball
Dumbbell deadlift

Dumbbell/Kettle bell Bicep Curl
Stability ball inclined db curl
Stability ball preacher curls
Ab core mix

Wednesday, November 20, 2013

@ Home Shoulder Workout

Another stable body part which I often see people skipping is shoulders. Come on people, you need strong shoulders to support your arm and the rest of you. Not any different than any body part. For Shoulders its normally a short workout--so I suggest either mixing this up with a short abs workout and some plyo at the end.

Shoulders

4 sets of 10

Shoulder Pushups
Clean and press with Dumbbells or Kettlebells Lateral Raises (I normally do these one side at a time..but whatever your comfortable with, some people do 2 at a time. Please listen to your body)
Front Raises
Upright Rows on stability ball(to your chin hold for a second and slowly lower them back to starting position.
Pike Presses
For more advanced--Try Hand stand pushups, they are quote fun to build up to.

As you know my shoulders are pretty weak, so I try to work them out the most. I try not to baby them since it will make it worse. Don't be afraid to try new exercises, you might surprise yourself.

Chest & Triceps @ Home Workout

I am not one to really ever want to miss a workout, but as always something magically pops up, work calls, or someones cat dies--so you just can't get to the gym. "What is one to do!?" Well safe to say really if you have a few dumbbells, kettlebells and exercise bands, you still can get a pretty good workout in.

Chest

4 sets of 15
Wide Pushups
Narrow Pushups
Alternating Floor Presses
Cross over with Bands
Incline Chest Press with stability ball with a set of Dumbbells or Kettlebells

Triceps

4 sets of 15
Overhead kettlebell Triceps extensions
Tricep Pushups
Bench Dips
Band Skull Crushers
Close Grip Push Up off Dumbbell or Kettlebell

So, lads and gents get out there, get some back up equipment for your house so you never have to miss a workout even on those non-gym days.

Monday, November 11, 2013

Pesto Chicken and side of Chopped Salad

Often enough when travelling, you find "chopped salad", sounds so fancy but really its not that hard to make the the restaurant charges you an arm and a leg. Yes 18 bucks for a salad...seriously? Come on. But truthfully it is very very simple and you practically can put anything in it. For my chopped salad these are my ingredients:

Lettuce- chop up the lettuce in small pieces
dried cranberries
walnuts
sesame seeds
broccoli
carrots
feta cheese
diced chicken (or you can use another form of protein)
optional - Bacon (who doesn't like bacon?!)
onions
mushrooms
tomatoes

As for dressing, I stick with something light. Pick up a fat free dressing or make your own. Normally I go with some simple italian seasonings, with balsamic vinegar and olive oil and mix them together and, there you have it simple dressing.

As fir my main dish, I went with pesto chicken. Another simple dish, healthy fats. Below are what you need to make this delicious dish:

chicken breast
pesto
salt
pepper
olive oil

Mix up all the ingredients, coax the chicken with pesto, salt, pepper, pesto and olive oil. I normally put some olive oil on the pan, start cooking and the put the chicken on. About 5-8 minutes per side, and your done.

Monday, October 28, 2013

Inner Strength

I talk a lot about actual physical strength most of the time, but really the emotional and inner strength is what truly keeps us to together. At that last rep, as your crawling to finish whatever exercise--your mental state kicks in, and you push yourself. Most athlete know you have to push through pain and other obstacles. Exercise through injuries and rise above.

There are times sometimes where the mental state does kick our ass. Sure " your not good enough, right? " But really you need to have it in your head, that you will not fail, you will succeed and you will get through it. Lifting to fail, is one thing--since obviously you want to grow muscle fiber as well as strength. My inner strength gets me through quite a bit whether it is to get my butt of bed at 5 am to hit the gym, a long day where I don't want to continue--my inner self pushes hard. I know I feel awesome after going to the gym, or the barn, or taking a run on the beach. Its those cold mornings, that there is frost on the glass, or when I'm so sore not even sure I will make the walk to my car. You push through. Like anything in this world you have to work for it. Nothing is given to anyone. If you want it, reach for it and with a mental state that can allow you stay focus and in gear that is what is truly important. Anything is possible. But most at the end of the day, fail, give up.

For anyone starting their fitness or any other huge goal, its pays to have a friend that can help you along the way. Someone that will hold you accountable. I have one for my fitness goals. We are very brutal to each other about everything, which is what I need. Because we all know.."buttercup--get off your butt and DO what you gotta do". No excuses. Just do it--Just like Nike said. :)

So, get out there, do what you need to do, to get to those goals. Use your dreams, and make reality.

Saturday, October 26, 2013

DTP Update: Finished

As every muscle was slowly torn and built back up. I could definately see results by the of this program. There were many times I had to reach in me to find the mental strength to continue. Not going to like, there was GROANING, GRUNTING, YELLING and some OMFG's--during my training sessions. I completely felt like a bad ass, I won't lie. Taught me a lot about how much I can actually push myself, and no matter how much it seemed like I was going to fail--I wasn't. Numbers don't lie, arms and thighs put on some muscle, pretty happy about the results.

My Final numbers were:
13.5 arms
35.5 chest
23.5 thighs

Wednesday, October 9, 2013

Whats been happening on my end?

I know, I have not been around lately. Between work, gym time, horse and family things have been keeping me busy. I started a workout program called DTP- which can be found off of Bodybuilding.com, to increase muscle size. I sorta was at a standstill, numbers weren't changing from June and honestly with this nice kick in gears, change of plan, I see dramatic results. My arms and legs have grown quite a bit of muscle, quite happy about this. I will posts measurements once I am completely. Only a few days! I'm sore, but really glad to be pushing through it. Every rep, every phase brings me that much closer to my goal. No matter what never give up, always push harder and never allow anything to get too easy.

Friday, September 20, 2013

No one is Perfect

You don't often hear this, and when you flip through the pages of fitness mags and fashion mags--all you see is airbrushed models. The truth of the matter, everyone is imperfect. Doesn't matter whom you are. Life changes, body change with that and sometimes things happen to make those changes. I myself had a car accidents years back, I have a scar on my face, shoulder scars from previous surgery and 2 on my stomach. Not to mention the light stretch marks I do have, which really I have no control of. Mind you I work out practically everyday, it is what it is. I'm a real person. I have flaws and I am not afraid to show them.

No matter what you have, number one be okay with your own skin. Coming from a pregnancy, illness, whatever, you give yourself a break. There are times in your life you just need to sit back, look in the mirror and don't be so critical. I know this can be tough with so much in the public eye being that "perfect" skinny person, but I myself, was never a skinny mini as it was so it really never bothers me. But really take a good look at yourself and work from there. You are your own competition. Take pictures and measurements of your progress. Be kind and celebrate small accomplishments.

Look out there, there are models, fitness people in the center stage beautiful with scars, stretch marks, from whatever reasons. Look for good role models to follow. Don't follow what is fake, since that will get you no where.

At the end of the day, you need to be happy with yourself that is all that matters.

Monday, September 9, 2013

At Home Leg days

Whether you aren't able to get to a gym for whatever the reason and still need work out those sexy legs of yours heres some exercises to surely keep your hammies, quads and your ass in perfect shape.

Leg exercises

• Bodyweight squats
• Static lunges
• Hip extension
• Superman lower back, hamstring exercise
• Calf raises

I try to do these exercises with some sort of weight myself.

So whether you might miss a leg day due to no gym, or you have other distractions keeping you home-- everyone has 30 minutes, take some time for yourself, your ass will thank you.

Monday, August 26, 2013

Active Rest Days

My goal for each day is to at least lift 5 days a week, 4 days of a split body routine and 1 day of a full body routine. Through the course of living life, working, and everything else, it not an easy task. I get up early before most wake up and lift until I head to work. After work I tend to hang around my horses and the barn crew. My muscles tend never to get any "real" holiday. Lifting hay, bags of grain and everything else that is associated with horses my body takes a beating.

Some of my favorite active rest days are doing what I enjoy to do. Cleaning horse paddocks, stacking hay, nature hikes, running on the beach or taking a swim. Weeks back I decided to do some hiking up north with a friend and had a great weekend walking, and enjoying nature. Its was a great reboot for the body.

Great view from the top of the mountain, it was breathtaking. Was worth the trip up!

Spending time with my ponies at the barn and doing what I do best, cleaning horse $hit

Weekly WOD and Challenge

I been trying to add different core work outs and bursts of HITS, to my everyday routine. My numbers aren't really budging, so obviously I have hit some sort of plateau. Pretty much over the last year or so, my numbers and body changes were something that occurred rather quickly. My body took on the muscle quicker then I had thought. Over the last week have added this routine to the end of each routine:

3 sets of 25

Overhead Medicine Ball Throws
Dumbbell Rear Lunge
Body weight Squat
Medicine Ball Jumping Jacks
Bicycles
Crunches
Mountain climbers
Inclined sit-ups
Jump box

I normally do about 30 minutes of cardio 4 times a week, after that I am dripping in sweat and ready to pass out.

Wednesday, August 21, 2013

This weeks challenge: The Murph

I been researching some other side work outs, there are a lot of great ones under crossfit, I have done the Murph prior and I never truly finish it. So, I will take a stab at it again. The Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile run
100 Pull ups
200 Push ups
300 Airsquats
1 mile run

Monday, August 19, 2013

Changing my Squats Around

With having an issue with my neck and spine, figured its time to change things up. As much as I love back squats they are not good for my neck nor spine at this time. I been doing a lot of exercises to strengthen these things, so I would like to as much as possible to keep them painfree. SO, what does this mean your not going to do squats? NOPE, of course I am going to do squats. Just I a going to do them a bit different and not do squats with any pressure on my neck or back. I am going to be trying goblet squats for now on, 5 sets of 50 with a large dumbbell or kettle bell.

The Goblet squats are pretty much like a body squat, but you will be holding a kettle bell with two hands.
Hits all the major core muscles you need to as Back squats, quads, hamstrings, glutes and shoulders. Makes a great compound exercise.

Sunday, August 18, 2013

Congrats to Jamie Eason! Its a boy!

Jamie Eason one the many fitness models I follow which created the Live Fit program on Bodybuilding.com, had her baby boy last week. She has been a major influence for me anyway on a lot of levels throughout different life obstacles. Her videos, blogs and post on Facebook if you follow her are always positive and very honest. Which is truly what I like about her. Many times you follow someone you won't even know what they are talking about, but she really brings weight lifting to the masses and provides people with a way to really dive in and do better in their life.

Throughout the course of her pregnancy she posted all her workouts, day to day diet and how she even cheated on her diet. Its refreshing and comforting. I look forward watching her recover from her c-section and her getting back to her pre-pregnant self and what steps she takes to do that. She is also going to be posting a full post pregnancy plan.

Wednesday, August 14, 2013

Top of the Morning to ya Work-outs..

Early morning workouts? 5am wake up calls, might seem a bit extreme, but for some its the best and only time to work out. Clock goes off, I carry my butt to the gym and before my body even realizes it we are working out.

Not only do you get it out of the way before your day starts, no excuses later on that your too tired after work or what have you. For me anyway I find early bird workouts provide more energy, mood enhancer and helps with my stress levels. I got into the gym, slam down that weight and leave feeling pretty energized for the rest of the day.

Monday, August 12, 2013

Injury and slight goal setbacks

We all have things that pop up in life, whether its school, work, stress, relationships, divorce, friends, stuff, whatever it is you try a way to properly deal with this and for me anyway working out is that outlet. But when its an injury of some sort, its very difficult to mask this type of obstacle. Years back I hurt my right shoulder and I was lucky enough to slip and fall weeks back then hurt my left shoulder now. Way to be symmetrical, eh? Anywho, I started physical therapy in efforts to help with this nagging, throbbing pain I been having. Obviously there are items on my routine now I just can't do since it will aggravate the shoulder and neck to no end, so I am looking at new options for the following exercises:

Bench Dips
Bench Press
Rear delt flyes
Seated bent over lat raises

As, much fun as physical therapy is, I still need to do my routine since I know that is what will guide me in the right direction. Building a strong back and chest for these muscles is very important at a time like this, and maybe dropping the above and focus on strength training. Which in itself will probably fix my problem. I haven't decided which new exercises I will do, but when I figure it out and test it out I will sure post this.

I been pretty hard on myself through this whole process, since of course I'm suppose to be this strong person who can overcome anything and lift through anything. But no I can't, when if I do certain exercises and there after the fact I am unable to brush my hair or have any function in my shoulder or left arm. So, things need to be adjusted. In retrospect there were a few things I been completely failing to do though. I haven't been regularly taking measurements. I know, bad me. Last measurements I took were sometime in May? Here's what I have to compare what they are today:


May and August
Weight- 125 135
Chest- 34.5 35.5
Arms- 12 13.5
Hips- 36 35.5
Waist- 27.5 27
Thighs- 19.5 21
Calves- 13 14.5

For most part not off track as much as I thought. But time to refocus what is needed at this point. Though an injury can set you back, you can use it as motivation to be better. Pretty much what I intend to do. Looking for other alternatives to get the job done will help refocusing as well assist with exercise boredom.

Pony Lyme Update

Since I am a crazy horse mom I research pretty much every technique how to possibly cure certain illnesses. I do the same for myself since many times modern day medicine not only is expensive but many times can have some harsh side affects.

Ledum after 2 days results: Rira was 70% better, wasn't completely lame on his fronts and backs, but just hopping along. Day 3, little bit better, but really noticeable. By day 4-6, completely noticeable. Walks up to, gallops, trots in the field. Chases after his buddies no problems. He looks content at this point.

Oatmeal: my favorite breakfast

I know some people feel its pretty nasty consistency, but really oatmeal is a very good source of protein, fiber, full of antioxidants, lowers cholesterol, boosts your immune system, stabilizes your blood sugar, adds in preventing arteries from hardening and reduces the risk of high blood pressure. Really can it be that bad? No. 6grams of protein for every 1/2 cup to boot.

Sure, I have these oats in a bowl, mixed with water and your favorite milk--normally I go with Almond milk. Looks like snot in a bowl right? After a while it does get boring. I try to change it up every few days what I put in it. It ranges from nuts, different fruits, dried fruits, different spices and flax seeds to name a few. I was prepping my breakfast for tomorrow and I went with this combo: Honey,cinnamon, cranberries, almonds, granola and flax seeds. Get creative. Stay clean. Keep it fun. And stay on the wagon!



Saturday, August 10, 2013

Quick Pasta Dish

Summertime is all about getting out and enjoying the outdoors while you can. As a native New Englander you tend to take in and do more outdoors stuff while you can since winter pretty much will force you more indoors. Heres the recipe of a quick pasta dish to bring along on your travels.

Wheat pasta
Onions
Olives
Cheese
Peppers
(any other veggie!!)
Light Italian dressing half a bottle



Chop above veggies up, put on top of pasta and dump half a bottle of the dressing. Quick, easy and cheap meal on the go.

Paying it forward

I am not one to ever brag or like to show off, but lets face it when you work out like I do your muscles show. Especially when you haven't seen friends or certain parts of the family in a while they tend to give you the once over and be like "holy crap, you look superhero like!" I offer my family and friends guidance when I can, but obviously I don't push my beliefs on anyone else since that is just not how I am. But in some cases people seek me out and want to learn what I have been doing. "Hey- I love how your looking, you need to teach me what your doing!" I get that a lot lately, so I really try to help friends or family that request some help. I had a good friend tell me how just pay it forward when he helped me out and that's pretty much what I intend to do. But I doubt they had any idea I would take it to this extreme. There are a lot of great resources out there, learn the facts, ins, outs of every exercise and focus on your goal at hand. Rome was not built in a day and the perfect body is ever changing and never a constant. There is no perfect, but there is happy medium and health factor to keep in mind, so I tend to float around there.

Thursday, August 8, 2013

Sick pony

I haven't talked much about it, but I own 2 horses. Last two week my horse Rira has been pretty lame. It started off that he was off on his left hind and morning after, it was his right. Which made me pretty concerned since he is normally pretty hardy. I have had to deal with quite a bit of different health issues with him throughout the years, but really nothing like this. What was it? Was not an abscess, no heat, putting pressure on all feet and with the movement of the joint pain it was most likely Lyme. As anyone would with their child or their pet, you reach out to friends, start googling topics, but end of the day you know your kid right?

I know him, and I know what to expect. This passed Tuesday, started a homeopathic cure 3 times a day, which will occur for about 3 days to heal him of his Lyme symptoms. Day 2 Rira was walking better then the day prior. What I used was Ledum. Ledum is a homeopathic remedy, mostly used for bites and stings, but there are so much more which it can be used for. Helps with infections and getting rid of the toxins.

I know most tend not to want to try alternative medicines, but I tend to one that less is more most of the time and to allow the body to heal on its own. Modern day medicine has a lot of issues and often has quite a bit of side effects. With homepathic, no crazy side effects and doesn't hurt you in any shape or form. And the doses are the same whether your are a 1400 lbed horse or a 100 lbed human. I will update later how he is doing on Monday, I hope to have him almost fully healed by then.

Food! Chicken and peppers

When I cook I make a lot of food, normally make about 5-6 portions. Last night made chicken and peppers with a nice side salad. Chicken and peppers were cooked in Italian seasonings with olive oil mixed with peppers. The salad was romaine lettuce, raisins, feta cheese, walnuts, carrots with a light vinaigrette (vinegary,olive oil mixed with your favorite herbs) I made.

Wrap of Clutch 21

For the most part enjoyed all the work outs. Very simply exercises, with the most bang for your buck. If your out on the road, vacation you can get away doing most of the exercises without a gym, which makes it pretty helpful staying in shape. I did lean out a bit, but in return did loose some muscle in my arms, went down about 6 lbs in the process. I tend to like myself with more muscle, so for me I'm back in the swing of things getting my muscle back this week. All and All, great work out for short period of time but not something I would do all the time obviously. Gets a B for sure!

Wednesday, July 31, 2013

Lamb and asparagus Dinna!

I try to have some sort of protein and a veggie every night, its not always a perfect meal but it works. Last night I had lamb and asparagus. Lamb was broiled for 15 minutes with olive oil and thyme w/ pepper on both sides. The asparagus was cooked in olive oil and garlic.


Not only was it very tasty it was very healthy. Last night was also leg day, so this was a nice meal to end my day and help my body heal from killing it with the heavy weight.

Monday, July 29, 2013

21 days to form a Habit

When you first start any exercise or new *diet* lifestyle change, its often difficult. Well of course it is, its new and its going against everything you normally would do prior.


Takes a while to form new habits, healthier choices. Takes approximately 21 days to form a habit for these things to become a habit. Its not something just just happens overnight.


So those models, etc in those magazines, take around a month before they are on the ball. And of course you call off the wagon a few times, for that cheesecakes, rocky road ice cream or delicious chocolate chip cookies, but don:t fret. Give yourself a few cheat meals to reset the brain.

Thursday, July 25, 2013

Clutch : End of week 2

I thoroughly have enjoyed these workouts, I have leaned out quite a bit already. My pants are pretty much hanging more then they normally are and I'm sore, tired as well out of breath entire time during this workout. Also, I must say much of this workout program you don't need to do 100% at the gym, or even with limited equipment. Its perfect for being on the road I feel anyway. Gets the job done quick and then your own your way covered in sweat. I felt again pretty much in beast mode rocking the different work outs, and exploring the new exercises. I will definitely keep some of these in mind when creating a new program later on. The best part is looking over at some dude next to me and showing them off. Yup--totally badass I must say, I lift more, do crazy routines and take it to the next limit. What can I say, I feel pretty super hero like during the whole process.

Down but not out

Over the last week or so sorta been a funky mood. Been glad at least I have my crazy work outs to fall back, barn time and friends. During stressful situations, I have tried to learn to control my eating habits in moderation without going overboard. Girl has to live ya know right? Through depressing times, pretty much the same. Stay busy, focus on my goal or even heightened the goal at hand.

Going to finish off Clutch next week and go back to muscle building, with 1-2 days full body, with at least 4 days of cardio to have a happy balance. Keeps me sane in the difficult times anyway. New goal by September to be ready for my next shoot, more ripped then I was prior, and better definition in my legs. I am going to push. I been sore some days, but I try to just tweak workouts in order to get through them, since really excuses can set you back and there is no reason not to continue on my path. With my head focused, my eating in check, my body will become the machine I need it to be. Eating a billion times a day, working out daily for a few hours, catching up with friends and of course hanging out at the barn with my horses.

So thats pretty much it, my plan is to beast through it, stop the bitching and just be real. Thats all you can be sometimes.

Monday, July 22, 2013

Product of my Generation

I wanted to discuss this for a little bit at least. I was born in the 80's, every 80's TV person and model had some sort of exercise tape out there and of course the crazy diets they were advertising. I would watch these stars on the TV, see what they were doing, and obviously want to copy them. Growing up, you learn eat less you will loose weight. That number on the scale becomes the plague and you may even started to skip meals. But really this is what people did in order to loose weight and become so called "healthy".



Over the last 2 decades I really feel a new evolution has changed the way of fitness. New role models proving that just being fit, but healthy in the process, proving that muscle can be sexy. Skinny is out now, fit-healthy is the new way to be. Which would you rather look at, really skinny, no tone or some definition, muscle? It takes time to reprogram your brain in order to think like this. Clean eating for lean muscle, unlike eating less and do more cardio--which was what all those tape would suggest to you. I catch myself once and a while going a little crazy about the scale, especially recently I have gained around 10 lbs in a few months. But I need to remind myself muscle weighs more then fat and with my training which I have upped my weight would go up as well.

I gave up being a cardio bunny, brought out the inner muscle diva in me and pretty much built a new foundation to live by. I am excited for this revolution and proud to be a role model for other young girls, especially my nieces. I want them to feel comfortable in their own skin, feel empowered and know they don't have to that twig on the TV, but they are able to be healthy in their own way by proper diet and exercise. Really none of this was rocket science, the basic bodybuilding diet..eat a few times a day, lean protein, lots of water, some carbs and exercise to some degree daily.

Bring out the gun show, lift some iron and put on some sexy lean muscle in the end. Your body will be leaner in the long run, you will burn twice as many calories then if you just sat on the cardio machine for an hour..which would you prefer!?

Friday, July 19, 2013

I bloody hate the scale

You hear it everywhere, people comparing numbers they get from the scale. But really does it matter? NOPE. Throw that thing away since it bug the living crap out of you. One scale will show you weight 120 another 125 and the day after 130, its enough to make anyone go mad.



Take measurements, every few weeks to see your progress. You can be the same weight weeks or even months later. Fat has turned into muscle and obviously its denser then fat and fits better on a body frame. You could be 140 pounds and have 20% body fat, which would be 28 pounds of fat. Fantastic fit range for most women Or, you could be 130 pounds and 30% body fat, which is 39 pounds of fat. Which would you choose? Regardless, I rather stick with the less crazy approach, take your measurement THROW out my scale. Unfortunately all doctors still use scales on a way to gauge your health status. I have this argument with them all the time..I request a body fat analysis normally since my weight on the chart with my small 5'2 stature, shows that I am obese. Which clearly I am not, most people don't even think I weigh as much as I do.

Focus on what you want in life. Its easier then you think and with that focus taken away, DITCH the scale for once and for all!

Consider switching it up though to lower your fat levels, add in new workouts, perform at least 2-3 days of high intensity interval training or some sort (something fun works!), eat lean proteins,drink lots of water, get your sleep and be kind to yourself.

Clutch days 2-7

As I come to the end of the first portion of Clutch, I will say looking at the routine on paper I thought it be pretty easy--ITS NOT! Its harder then it looks. Lots of reps, short breaks in between, stretching, HITS cardio and doing it all over again until you drop doing core exercises. I felt like a beast doing the clean and presses in the middle of the gym as well as the overhead throw with the medicine ball. I pretty much got everyone attentions since there was a LARGE bang every time I threw it down. I was sore, gasping for air and downing my water. Stretching it out below. I felt sometimes it was a little redundant with all of them..but more I thought of it, I normally did something sorta similar for my own workout plan anyway. It is VERY important to stress everything out prior and after working out. I walked out ot the gym sore everyday though I went. My calves and ass are still not fully consious from our morning routine.

Tuesday, July 16, 2013

Clutch: Day 1

I was skeptical, really how hard can this be? There is less lifting, and more body weighted exercises mixed with lots of HITS. Well, I was wrong. First day pretty much kicked my ass. The stretching before and after helped a lot, make sure you do not skip this portion. Some exercises such as Medicine ball throws,Medicine ball jumping jacks, and clean press I had to look up since I really haven't done those before. But as simple as they are, I was pretty winded just after a few exercises. I can't wait to see the results on day 21!

Monday, July 15, 2013

Hot as #$#$#@ OUT!

Okay, it mid summer in the Northeast, and its in the upper 80's/lower 90's with high humidity. But still you need to eat well of course, but really do you want to turn on the oven and make it EVEN HOTTER!? I know I don't. Normally I make 3-4 side dishes for the week in huge batches so I won't be eating just meat with meat, which is something I actually don't mind doing.



This week I did sweet potatoes, cauliflower, and red potatoes in the crock pot. I had purchased recently one that was able to cook up all of those 3 sides at once, which was pretty convenient for me anyway. Easy clean up, easy setup and best of all didn't make the house any hotter then it was. I also made turkey meatballs in my larger crock pot.



Turkey meatballs are pretty easy to make, I used:

5 lb container of ground turkey
4 egg whites
1 cup of bread crumbs-- Any kind will do, I normally make mine own
Quarter of a red onion
Italian seasonings - any favorite seasons will do though

Normally I bake them on a cookie dish for 20-25 minutes at 375-- but I put them in the croc pot for 4 hours on low.

Tuesday, July 9, 2013

Whats in a Yolk?

You heard that right, what exactly am I tossing out when making egg whites in the mornin? You hear it from the bodybuilding sites, toss it, but really do you know what your tossing?

1 Egg yolk is only 55 calories and around 4 grams of fat with about 3g of protein. Not only is it not that bad for you the amount of nutrition and and vitamins in it is pretty amazing.




1 Yolk has the following in it:

Carotenoids and Essential Fatty Acids
Omega 3 Essential Fatty Accids DHS
Vitamin A, E, D and K
Vitamin B6 and B12
Calcium
Iron
Zinc
Thiamin
Folate
Folic Acid
Phosphorus
Protein
Potassium
Choline
Lecithin and Phospholipids
Copper, Manganese, Selenium
Healthy Cholesterol

The next time you decide to throw out another Yolk--think about it, leave 1-2 to in while your stirring up those delicious egg whites. Nature really does cover your needed daily needs without having to add processed ones.

Monday, July 8, 2013

Stress is a bitch

We all have it, just some more then others. Whether its school, work, work out, health, kids, pets,etc, ITS there. Just knowing how to keep the little monster at bay can be a major life saver. For me anyway stress can mean a few things, overly eating when I'm not hungry and kicking back extra cocktail here and there. Obviously these two things are fine to a degree, but knowing when to stop to keep these items in check so you don't derail your fitness goals. Having an outlet to help with the stress, whether working out, running, hanging with friends, whatever really works for you great. For me anyway, kickin' it at the GYM before work and riding my horse truly calms me down and makes me whole.

So- Find your zen in whichever way possible. This can make a lot of difference getting frustrations and stress out in a healthy fashion rather then blowing up and going ape- shit on some co-worker. We all have done it ;)

Friday, July 5, 2013

Staying consistent while travelling.

Whether its for personal or business related, it happens traveling can cause a damper into your fitness goals. But preparing before your trip can make the world of difference. For 1- I always try to find a hotel near a gym, and if I can't go with a hotel gym that is at least decent. I have a few different routines that I can pull up, especially if I can't get to weights and I always have some sort of backpack on me, so I have created a small workout with that and use what I have. Secondly and most important, staying at a hotel with a kitchen of some sort so I can prep foods and still fill my Tupperware containers on the go for the day. This last trip unfortunately couldn't get a place with a kitchen, but it had a fridge. When this is the case you still don't fret, you can still eat pretty healthy. There are grocery stores everywhere, including Walmart's, so its not like you can't find food to fill your fridge. This is what I normally buy while on the go and stuck in a hotel that doesn't have a kitchen:

Rotisserie Chickens - they are already cooked and ready to go. I break them apart normally enough for a few meals for me
Baby carrots -- make the perfect side for the chicken, quick, simple and you don't have to cook them.
Cauliflower and broccoli -- another great side for the chicken, which you don't have to cook.
Low fat cheese sticks -- makes a great snack as well as side.
Greek yogurt -- great snack that fills you up.
Almonds -- snack or side.
Trail mix -- great snack.
Salad -- grab some pre mixed salad of whatever greens you like, your favorite non-fat dressing and have a ball. (also can put some chicken on it so you can get your protein in.)

Though it can be tough to eat healthy while traveling there are ways to overcome that. Especially while I am traveling for work, the group normally wants to hit the bar, get some fried food and there the pressure starts. Obviously treat here and there is great. I love my sweet potato fries, and maybe a drink, but eating clean throughout the day helps my energy stay where it needs to and body stay sane.

Eat clean, work out hard and live it up. No matter where you are

Wednesday, July 3, 2013

Prepping for Success

I'm constantly busy, I work a very demanding job. I take care of my horses, I work out and I try to have "some" sort of social life afterwards. In order to fully make sure I succeed at my fitness goals is to prep. Takes a bit to get used to this, but a few hours on a Sunday normally does it and it saves me lots of time during the week. Its not always easy, carrying around a cooler, or cooler bag- but it makes for eating "clean meals" on the go easier. For work trips I normally bag up bags of chicken, so I can nibble on them throughout the day. It makes it convenient, and an easy way to get the protein my body needs. At the end of the day whatever is simple, ready, made from beginning of week, will stick and you will have more or a reason to stay on course with your goals.



Not only is it easier to setup these meals, but it will save you money carrying your food around since you will be less tempted to buy take out or other processed foods.

Tuesday, July 2, 2013

Mistakes we women folk do in order to get "fit"

10 mistakes made by women who want to get "fit":


1. Live off yogurt and apples--LADIES eat for christ sake!! Eat every 2 hours, protein protein protein!!

2. Lift high reps, low weights--Up the dam weight

3. Do more cardio than weights--drop the cardio for 1 month and build build that sexy muscle...

4. Overestimate their muscle size--You be surprised what kind of muscle you have once you get started..take Measurements!! So you can see your progress.

5. Underestimate how much fat to get rid off before you see the muscles

6. Diet to get shredded too soon without having any muscle to reveal--Bulk up so you have something to SHRED!!

7. Have no patience and get bored after a few weeks--It takes time to grow muscle, nothing happens over night.

8. Worrying about becoming too bulky from training hard--Your not a dude you will not get DUDE like Muscles!

9. occupying themselves with looking cute so they cannot even break a sweat in case a hunk shows up.

10. Scared to scare away the "men" by getting buff.Real men think muscle is sexy. Muscle also looks sexier then fat and sits better on the body..

Monday, July 1, 2013

Clutch 21: New Workout program

Its been two weeks since my photo shoot--so which means I have not been doing much cardio and eating more "carbs" probably then I should, and introduced some foods back into my diet. As some dudes would call this, this is my "bulking" stage to prep for a major cut later on. I wanted to work on cutting more, do a completely different workout since I been doing the one I been doing for quite sometime. Its become quite routine, tiresome. So of course I head over to bodybuilding.com and get myself into trouble, looking for new routines, exercises or new ways to force myself into some sort of muscle trauma.Then there it was Ashley Conrads new workout program. She often posts her intense kick- ass workouts. Just look at her, she is one mean looking chica!
Clutch!

Anyway, she is very cheeky and real, doesn't take any crap in her workouts. The clutch 21- combines Lifting with a full body weight lifting workout with a full circuit HIT cardio session. So- its 3 days of lifting combined with cardio/HIT and 2 days of just cardio with her HIT sessions. Everything is pretty organized to a tee in her program, stretching,diet, supplements, videos and workout guide for each day. Its perfect, and it was I was looking for to cut for this season.

Few things should know--I will not be using her supplements she recommended. I often eye roll when people recommend hundreds of dollars of supplements. I am not a sponsored athlete myself, or some huge bodybuilding person. I tend to try to get all my nutrition the old fashion way. By strictly getting most of what I need from whole feeds as much as possible. But--I do use a multivitamin and green tea supplement. I will be taking new measurements of my body, and probably weighing myself. Though this number means nothing since it changes practically every second of the day. Please--take measurements people only way to really know if something is working, the numbers don't lie!!

Items to keep in mind

No matter what you want to do,loose weight, gain muscle, whatever the case there are points that everyone has to come to terms with. For one, stop obsessing about other peoples bodies you want. You know how those people got there? Work. I am guilty of this myself, but every body is different obviously, so that lovely model your staring is most likely not sharing the same body type anyway. Get real with your goals, get your body at your perfect self, not what you see in a magazine. Because trust me, I have done shoots, and what you see that day, is not how my stomach looks 100% of the year. You prep for weeks, you avoid certain foods, fantastic lighting, all of that. its fine to admire, but don't over do it.

Understand your weaknesses and strengths. If you can't lift X weight at first, start lower. You will progressively get better. Work on your own improvement, building a foundation takes time. We all get upset we don't see results right away, but know that you are working on each brick which will be a huge key to the puzzle later on.
As you start to tone up, build more muscle, and shed, you feel better about yourself. Obviously this will happen, your fitting into clothes better, and all that jazz.

Don't doubt yourself, have the confidence in yourself you can do it. At the end of the day, who cares what other people think? Walk around like your kings shit and get your work out and anything else you need to get done.

Obviously you want to make fitness a HUGE priority in your life, but really don't make it your only priority. There are other things in life which should come first. Just know fitness is just a "piece" of your life.

Get some rest. You know you heard this, you need SLEEP, lots of beauty sleep get this sexy right? Yup, that is right. In order to fully recover from lifting, or whatever fitness activity you need to sleep. Make the effort, it does make a huge difference

One of the biggest items I would say, celebrate all small successes. Doesn't matter how small they are, you loose half an inch off of whatever, or gained an inch in muscle wherever, feel good about it, why not? You earned it.

Being consistent. If your not on the game full time, you will not make your goal. First few weeks of starting anything is tough, takes 3 weeks to fully make something routine in the human brain, so give it a month. At that rate, you will notice the results and keep going. Many people don't get that far though, since they aren't patient.

Forgive yourself. Why? Just because you eat that piece of cheese cake or miss 1 gym day makes you a bad person thats why. We all make mistakes, just don't wallow in them. Notice what you did, and move on.

Lastly the biggest fitness key to success is your friends. Try to hang out with friends that are into what your doing, so you stay successful. Many times during this process I have found I had friends ask to join in my quest and show them, which is pretty awesome. I am greatful myself for a good friend assisting with my journey and I am always happy to show any friends how I got the way I did, since really there is no secret. At the end of the day you do need support and friends as much as a pain they can be, some smack talk at the gym or even at lunch can do you good.

So get your smack talk, sexy self to the gym and walk out of there feeling like a limping super hero. You owe it to yourself!

Monkey see, monkey do

We all get into issues with outside influences. You see your friends or whatever eating the amazingly delicious pizza. Looks great right? Of course your friend doesn't have the same goals as you and of course you want to eat the entire box..but you don't. I know myself I try to still live life and have a happy balance have that 1-2 slices and eat "clean"- non-processed foods rest of the day. Its not always easy though, depending on whom your always around.

I work in a primarily Male dominated field and you could say they will pretty much eat anything, at any given time. I hear it from time to time from them about my eating habits, as I carry into work my 4-6 Tupperware containers, yogurts and other protein snacks. I am never one to criticize though, unless they are attacking me of course, most people don't understand this lifestyle and not for everyone which I totally get. So, if this is something you truly want to do, own it, be proud. Carry those coolers to sports games, after work events, whatever--with your daily food. After a while your friends will notice, "WOW, they look great..maybe they aren't as crazy as I thought."

Go ahead and eat your favorite cookies or whatever, but don't go nuts and don't be crutched into peer pressure since it is sure is a bitch. Consistency year round can help everything, especially during those months such as holidays were you do tend to eat more.

Friday, June 28, 2013

Rest Days

Sometimes I workout like a crazy person, then I take a few days off in between..I feel lazy, but ya know what? They are very important you take them. As in anything you can over do it, take the time to allow your body to heal.

Last 24 hrs I been awfully sore, I am pretty sure I tore something in my neck from a trail ride I took days back on my horse and its progressively getting worse. Obviously not going to try to baby anything to stay away from work outs, but if you need to work out differently, and use common sense.

Thursday, June 27, 2013

Shoulder and Abs Workout

Normally this is my last workout of the week before a full body workout. By this workout I am sore, tired and ready to give up. Remember to drink up, eat well so you don't get too fatigued. Getting tired and sore is to be expected on an everyday exercise program like this.

3 sets of 10, work up to 4 sets of 20, this is probably one of the shorter days of my workout days.

Arnold Dumbell press
Seated Dumbbell Press
Rear Delt cable Flyes
Dumbell Front Raise
Dumbell Lat Raise
Seated Bentover rear delt raise
Dumbbell Shrugs
Crunches
Roman Chair
Weighted crunches

Chest - Tri Workout

This is pretty much my Chest/Tri Workout I do. I used to do more Flyes exercises on the benches, but with bad shoulders I don't risk it anymore.

3 sets of 10

Wide Push ups
Incline Dumbbell Press
Bench Dips
Lying EZ Bar Tri.
Dumbbell Kickbacks
Overhead Tri Ext
Cable 1 Art Tri Ext.
Upper Cable Crossover
Mid Level Cable Crossover
Lower Level Cable Crossover
Triceps Pushdown
3X45sec Planks
55 Crunches
55 Bicycle
50 Crunches
bench press

Tuesday, June 25, 2013

Grilled Tequila Lime Shrimp

My number 1 way to keep from getting bored with my meals is looking for new recipes or even copying some fancy dish from a restaurant. You tweak to your liking obviously and its a lot of fun in the process. New recipe I tried comes from All Recipes. I adapted it a bit, used more tequila and a lot less salt. Not a big salt fan myself.

2 tablespoons lime juice
2 tablespoons tequila
1/4 cup olive oil
1 pinch garlic salt
1 pinch ground cumin
ground black pepper to taste
1 pound large shrimp, peeled and deveined
6 (10 inch) wooden skewers
1 large lime, quartered


The shrimp turned out awesome, will be making this again and most likely going to try it with other meats as well. Who knew there was other uses for Tequila?

Tuesday's workout Back & Biceps

I been awfully sore lately, not sure what I have done to my shoulder guessing pinched a nerve. The weather has been pretty awful, been bouncing from mid 40's to upper 80's. Gotta love New England weather, wait a minute and it will change some. Fun times. Anyway, for todays workout Back and Biceps. Generally I don't mind this day too much, I try to integrate some ab workouts with each day so I can build my core. But normally I dont go too crazy, because at the end of the day your diet will form your abs.

Hammer St Lat Pulldown
Wide Grip Pull Down
Seated Narrow Grip Row
Dumbell Row
Back Extentions
Barbell Curls
Incline Dumbell Curl
Alt Hammer Curl
Preacher Curls
3X45sec Planks
55 Crunches
55 Bicycle
50 Crunches

Monday, June 24, 2013

Caught in the act.

Yes, thats a burger, sweet potato fries and a coke..Seems like I am always getting caught, even if its for that 1-2 cheats I do have, my friends like to take pictures of it and poke fun. So yes I am human, sometimes you just need a greasy burger. Remember few cheat meals won't hurt, but if your eating badly all the time, obviously that will hurt your progress.

Friday, June 21, 2013

Flexin' Friday Full body workout

Fridays are normally my full body work out days, which pretty much means working each muscle to its max for 2-3 different exercises, 4 sets of 20. I also try to do at least 30 minutes of cardio right after.
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Lat Pull down
Seated Row Seated Dummbell Biceps Curls
Seated Shoulder Dumbbell Press
Standing Dumbell Lat Raise
Over head Tri Ext
Single Arm Tri Kickbacks
Walking Lunges
Back Squat
Low Crossover cable
Midlevel Crossover cable

So, you want abs? Guess what...you got them already

Thats pretty correct, everyone is born with abs, whether you can see them or not that is a whole another topic. There are layers of fat normally on top of them making it so you don't fully see them.



I am sure all of you have heard you are what you eat? Its true, 80% of what you eat is the basic formula of how you look.



So-- those 1000's of situps do nothing if your not eating well. Like anything else, combination with a well balanced, clean eating diet and exercise can make a world of difference. It was not until I fully committed myself to a clean diet, wasn't until I really saw my abs. Like most people I was getting pretty upset couldn't see them, but after I fully committed my diet, they showed themselves in weeks. At first you maybe feel the tops of your abs, or new lines, whatever the case, changes are being made, but you have to realize it took time for that layer of fat to get there, so it will take time to be removed.

Preparation is your best source to fully accomplish the ab goals. For me prepping my meals for the week on Sunday, and getting my containers out for the week, makes it possible for me not to fall off the wagon. And yes I do allow myself some cheat meals and there are some weeks I do binge after a shoot, but I got back to my regular scheduled diet with 2-3 cheat meals, which allows myself to stay sane. What can I say, I'm like anyone else. I like my candy, cookies and pies. The goal is not to fully engorge but still lead a healthy lifestyle.

Everyone has the tools for success, just depends on what is truly important. Whatever your goals, eating healthy and eating clean, helps you in the long run. Best result, who doesn't like looking good naked?

Tuesday, June 18, 2013

Oatmeal Protein Cookies

Now onto the good stuff. Who doesn't like a good cookies? What about a PROTEIN cookie? Yes, I know your thrilled to hear about these, thinking yup, they taste awful, but these I have found taste pretty good and help my cookie cravings as well as my small gaps of hunger in between work or whatever else I am doing. I normally load up a container or a sandwich bag for the day, so I am never without some sort of snack. I adapted the recipe from Fit Over Fat
1 cup whole wheat flour
1 cup chocolate whey protein powder
1 c Splenda granular
1/4 Salt
½ T baking soda
1 T baking powder
4 T unsweetened cocoa powder
1/2 c milled flaxseed
1/2 cup raisins
½ c egg substitute
5 oz plain Greek Yogurt--I used whatever I had, blueberry/greek mix worked fine.
1 T olive oil
2 T water
Cook for 8 - 10 minutes at 375. I try to make them a little smaller, so make 2 batches and it equals out to around 50ish cookies. Normally they last me 2-3 weeks of happy snacking. I have to keep them away from friends, or they will go missing within a few hours.

Tilapia and veggies

I try to keep my dinners at least edible, who really wants to eat something that doesn't taste good or even tasteless. many of the clean eating recipes I had found, its pretty simple, broil or boil the chicken rather simply with just pepper and salt. Here is a recipe that will sure keep your mouth watering and full, while aiming for that perfect bod. Fish Portion:

Talapia
Chinese Five Spice Seasonings
Salt
Pepper
Olive oil


For Veggies (I used a bag of frozen mixed veggies for this recipe..I normally use whatever is on hand though)

Olive Oil Italian Seasonings



Lightly dust with ingredients, just enough to coat, and I sauteed everything for just under 8-10 minutes.

Simple healthy recipe that can be quickly put together. Enjoy!

Monday, June 17, 2013

Wait, I need to eat more in order to stay in shape?!

Yup, that is correct. Obviously you can't be eating processed foods 100% of the time, but the proper protein, mixed with some healthy veggie recipes can do a world of wonders.

These are my side dishes and some of my weekly meals I make every Sunday:


I know what your thinking, wow that is a lot of food! But guess what, that's just a few sides, and a few meals really. I take around 3-4 Tupperware containers to work daily, some of those cheaper kinds you get at Walmart. From the left top, potatoes ( olive oil and Italian seasonings), left right hand side asparagus (Italian seasonings, olive oil and minced garlic), Left bottom-- chopped up 2 skinless chicken breasts and mixed in peppers and Montreal steak seasoning w/ olive oil, and lastly right hand side, sweet potatoes (olive oil, and paprika).

Throughout the course of my day I might mix other things to fill in my diet, such as cottage cheese mixed with yogurt, veggies mixed with cheese, fruit mixed with a wheat cracker, or even just some simple protein. Either way doesn't matter which I choose, normally I am eating every 2-3 hours.

Seasonings used for the recipes above



So, when someone tells me, "Wow, I can't believe you EAT ALL THAT and look way you do.." I simple tell them, its not like I eat processed foods all day, I provide my body with what it needs throughout the day, to get me through what I need it to get me through..such as my heavy workouts, my long work day, my days at the barn with the horses and anything else life throws at me. Think of your body as a machine, you need to fuel a car up properly in order to run right?

Eat a lot of protein and be merry, your booty will thank you.

Monday = Leg day.

I know for most its chest day, but for me I take advantage of this and make it LEG DAY! One of those days I am sore for days after, since I pretty much tear all the muscle fibers from every inch of my legs.

For legs this is my work out 3 sets of 8-12

Leg Extentions
Lying leg Curls
Abductors
Adductor
Seated Leg Curl
Barbell Lunge
Wide Barbell Squat
Leg Press
Seated Calf Raises
Standing Calf Raises
Hack Squats
Kettle Deadlifts
3X45sec Planks
55 Crunches
55 Bicycle
50 Crunches


This seems like a lot, but really its not after a while, your body gets used to it, and you just increase the level of difficulty. 1- Tip when the weight is too easy go up in weight. You want to keep tearing that muscle in order to grow sexy muscle. After this workout I pretty much leave the gym feeling like a super hero ready to take over the world..obviously slowly since I am sore from lifting, but still, pretty pumped and ready to continue on with my day feeling like a complete badass.

Enjoy this workout!

Thursday, June 13, 2013

So..How do I get started in this weightlifting stuff?

Well, its pretty easy actually. If you can follow along, read instructions and look at the tutorials on Body Building.com walks you through the entire thing. There are programs for pretty much everyones goals.

My favorite part of this website is the way they describe and show an actual video how to actually do the exercise. Its a great tool on their website, lists what kinds of exercises you can perform to hit specific body parts. Even includes a rather simple search tool.
Exercises For those ladies that feel you will turn into this:
No worries there, this will not happen to you. I REPEAT WILL NOT, unless your taking heavy steroids. I seriously thought to myself something like this would happen to me as well, but it is not the case since our bodies are COMPLETELY different then our males counterparts.

The program I started on was Jamie Eason's Live Fit LiveFit. Its a great program, 3 phases. Has a full list of the exercises, meal plan and pointers for each phase. Phase 1 starts off very basic, and you build on from there. Phase 1 was my favorite step actually there is 0.0% cardio involved in it!! Phase 2 adds more reps, more exercises, cardio and Phase 3 adds an extra day and looks further into your diet.
By the end of the program I truly fell in love with lifting, and have rethought a lot of my past fitness goals. Seriously I was wasting all my time doing all that cardio, for what? I was getting no where. I built my core, leaned out and stronger then ever. Give it a try, what do you have to loose and gain (muscle!)


P.S. Don't mind the scale, make sure your doing measurements every few weeks to see how much your progressing. Muscle weighs more then fat and obviously its sexier.

Meals: Stuffed Peppers

Okay--another quick recipe I made last night Stuffed peppers!! So easy, so quick to make and VERY delicious. I made about 5 large green stuffed peppers in a crock pot. I cooked them overnight for about 6-7 hours and woke up with the house smelling amazing.
Recipe: 5 Large peppers 1lb ground beef or turkey 1/2 cup of white rice 1/2 cup pinto beans 1/2 cup of salsa 2 jalapenos cut up 1 whole onion cut up Put in Crockpot--poured some more salsa on top of peppers for 6-7 hr or until browned. Bam, dinner served for 5 without breaking a sweat, save that for gym time!!

Meals: Mexican Pizzas

I try to setup my meals for the week every Saturday and Sunday of each week so I can properly prepare. We all know that if you don't have something waiting for you already made after a full work day, most times makes you want to stop on way home at a local Fast food. There are quite a few websites out there that can help find some interesting recipes and get creative while still eating pretty clean. Last night made Mexican Pizzas
Pretty easy recipe adapted the recipe from Food Babe Pretty much you can put whatever you like on them, I put chicken and some other veggies. Completely filled in my mexican food void I had. Enjoy!

How Fitt Pony got started..

Little over a year I have been on quite the fitness journey.  I have always been fit in some fashion, but really up until a year ago, I didn't have a full  plan or even a full proof diet plan.  Through the course of looking for something to assist with my back issues, I have a C5/C6 slipped and PT, wasn't fully helping, I took a friends advice to start weight lifting and eating clean.  Amazing how something so simple changed my life. 

I normally would post fitness articles, my thoughts on certain topics and recipes on facebook, but now have decided to finally  blog my progress and more of how I got where I am today.